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September 2012

Thank You to those who con-Thank You to those who con-Thank You to those who con-Thank You to those who con-

tributed to Newsletter!tributed to Newsletter!tributed to Newsletter!tributed to Newsletter!

Have a race report, good read Have a race report, good read Have a race report, good read Have a race report, good read

article, recipes to share w/ the article, recipes to share w/ the article, recipes to share w/ the article, recipes to share w/ the

club for Newsletter. Send to club for Newsletter. Send to club for Newsletter. Send to club for Newsletter. Send to

Alibubba118@hotmail.comAlibubba118@hotmail.comAlibubba118@hotmail.comAlibubba118@hotmail.com

Welcome your New Board of Directors for the next 2 years...Welcome your New Board of Directors for the next 2 years...Welcome your New Board of Directors for the next 2 years...Welcome your New Board of Directors for the next 2 years...

Roger Thompson—President

Greg Gallagher—Vice President

Jarod Crooks—Treasurer *New to Board & Position

Jessi Thompson—Secretary

Eric Byrd—Membership Director *New to Position

Meghan Faulkenberry—Mentor Director *New to Board & Position

Jenn Little—Clothing Director *New to Position

Natalie Gallagher—Social Director

Alison Stitt—Newsletter Director

Rene Guerreo—Website Director *New to Position

Melissa Skelton—Sponsorship Liason *New to Board & Position

A HUGE THANK YOU for the previous directors who have put so much work

and TLC into this club serving on the Board… Tiffany Byrd, Ben Greenfield,

Danielle Warnock and Adam Little.

My Experience 70.3

Pg 9-11

Cost

of

Bike Crash

Pg. 2-3

Recovery Food

Pg. 6

Worth a Tri…

Pg 7-8

Priest Lake Olympic

Pg 4-5

View Back of the Pack

Pg 12-13

Race the River

Pg 14-15

Scenic Half

Pg 16-19

Marathon Success

Pg 20-21

Recipes, BOD & Calendar

Pg. 22-24

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One of many things I learned after my bike crash was the multitude of people whom have had worse

crashes than mine. I was fortunate to not have suffered worse injury. Given all of this, I was shocked

at the bottom line. Below I outline the financial cost that incurred.

I was racing a half-iron race and was going down a long steep incline. I was tucked into a fast aero

position trying to maximize my speed. I don't recall what precipitated the actual crash but my Garmin

GPS indicated that I was traveling at about 45mph when I went down. My body rash and helmet

scrapes indicated that I flipped from one side to the other before landing by the side of the road. Two

of my front teeth went through my upper lip in the process. From the looks of it, my helmet did a very

good job of protecting me from more than a mild concussion (multiple. I figured all of this out later.

At the time, I just saw blood and did a body scan that seemed to indicate nothing was broken.

Volunteers were quickly beside me and I said “nothing's broken, I want to keep riding”. One volunteer

put his hand firmly on my side to hold me down and pointed at my left shoulder which is when I

noticed that my collarbone jutting up at an odd angle. I still wanted to keep riding which is when

someone else whisked my bike away. Someone else, an EMT I think, came and checked me out and

determined that I would be riding back in an ambulance. I don't recall anyone asking my opinion

about that but I'm not sure I was the best shape to be making those decisions. I was still lying there

mesmerized by the blood and trying to calculate how much I could safely loose through a 13.1 mile

run when ambulance arrived and I was whisked away on a body board. What resulted was a multi-

tude of road abrasions over my face, legs, shoulders and hips. CT scans were done in the ER of my

head, spine, and hips. My wounds were treated, and my lip was stitched. The orthopedist in Spokane

confirmed a grade-III shoulder separation and recommended PT. I saw my dentist on an emergency

visit the next day to help remove the bits and pieces of my teeth and he referred me to an oral sur-

geon. I believe the phrase often used here is “Cha-ching!”.

That was an overview of the accident-- and like I said, not all that bad compared to many others.

Below I have outlined how this one incident added up to a lot of dollars. Being self-employed, I

choose to only have major medical and, in this case, I am fortunate because this was deemed an

accident or trauma covered by that insurance.

THE COST OF A BIKE CRASH by Sharon Underwood

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Here are the numbers:

Billed Amount Adjusted Amount Primary Ins. USAT Ins.

Ambulance $2041 $1530.67 $298.31 $748.53

Pharmacy $179.58 $179.58 $10.21 $169.37

Emergency Room $8366.63 $5642.55 $3683.29 $1327.8

(multiple CAT scans

and stitches)

Dentist $4406 $4302.00 $2754.00 $918

Oral Surgeon $5113 $4389.92 $1993.28 $2247.39

My Primary Doctor $569 $341.31 $255.97 $0

Orthopedic Doctor $236 $169.58 $127.18 $0

Physical Therapy $826 $504.88 $378.66 $126.22

Plastic Surgeon $1890.2 $1045.93 $784.44 $43.28

________________________________________________________________________________

Plastic Surgery outpatient surgery hospital cost still to be paid is about $8991 (likely to be covered)

The oral surgery resulted from loosing two front teeth and having implants to replace them. The plas-

tic surgery was on my upper lip where my two front teeth went through it. In the ER, the lip apparently

was not sutured wound sufficiently, resulting in some unwanted drooling and a long bluish black scar.

The amount that includes part of the surgery still under review comes come to about thirty-two

thousand dollars. Thus far, including the already paid plastic surgery, USAT has paid $5580.59. That

is quite a savings to me. Thus far, my out of pocket expense has been $250. Those are some very

sobering numbers and more so given all the horrific accidents I have heard about that were worse

than mine. Hard to believe, but yes, I was very lucky in many ways. To have had insurance, to be in a

USAT sanctioned event, and that I didn't do far worse having gone down on pavement at 45mph.

What some of you may not know is that through USAT you can also buy insurance to help

cover all those training accidents. What some of you may not know is that I would not have even

known to inquire about the USTA coverage had not a fellow competitor mentioned it-- she went down

in LakePlacid when a pedestrian crossed her path. Accidents happen. Mention should be given to my

husband who was so generous to have offered to pursue all of the-

se payments, which meant countless hours on the phone to provid-

ers and insurers. As a side note, I know all of you are holding your

breath and asking “but what about the BIKE?” Well, the total cost of

repairing the bike was.... $15. Yes, it was virtually unscathed. Now

you can breathe that sigh of relief, as did I :)

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Roger Thompson won the third annual Priest Lake

Olympic distance triathlon on Saturday morning

whereas I finished 23rd overall and placed 4th in

my age group. After the race, we jumped in the

car, he with his wife, Jessi, me with my fiance,

Melissa and drove 4 hours north to cheer on a

number of Spokane area athletes and fellow Timex

teammates, Kyle Marcotte and Dave Orlowski at

Ironman Canada.

For those that don’t know, Priest Lake

has one of the most scenic venues you’ll

ever experience. The swim course starts

in front of the Hills Resort Lodge on the

very South end of crystal clear Priest

Lake in Northern Idaho. The course is a U shape consisting of 3- 500m

sections . The exit is on the south side of the furthest North dock. The water on Saturday felt warmer

than the low 50′s air temperature. The swim start was broken up into 4 waves. I was in the first wave

along with Roger.

Roger was first out of the water and first onto the bike. Infact, Roger led the entire race.

The road bike course is a fairly flat out-and

-back loop with spectacular views of the

Selkirk Mountains and the Panhandle Na-

tional Forest.

It’s funny, the inaugural Priest Lake triath-

lon was my first ever triathlon video re-

porting effort. See links below. I drove up

from Spokane in 2010 to watch some

friends race and ‘practice’ race report-

ing. Not my most complete reporting job

but I guess you could say it’ll all worked

out in the end.

Roger Thompson

Wins Priest Lake

Olympic

By Dave Erickson

www.timexblogs.com

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The run more or less a gravel-dirt service road with a short climb inside the first two miles.

In the end, the swim was measured long, the bike was about 2 miles short and the run was right on. Sor-

ry, no three bears.

Roger’s times are as fol-

lowed: 24:01 swim, 51:08 bike

and a 37:20 run split.

I swam the course in 29:33,

bike 1:00:44 and ran a 49:02.

Again, I was very happy with my Helix Blueseventy wetsuit. So comfortable, especially around my arms

and legs and extremely easy to unzip. Saturday was my first time racing in my new Timex tri-suit and it

rocked. In the words of Ace Ventura, it fit ‘like a glove’. I was pleasantly surprised at how comfortable it

was on the bike. I should have tested it first but I got kind of busy. And according to the timing results, I

had the second fastest T2 time overall in the Olympic distance race (36 seconds). I think I can thank my

Yankz speed laces on my KSWISS Kwicky Blade Light running shoes.

Never miss an update by following me on twitter @IMDaveErickson and see more than 800 original swim,

bike, run and athlete interview videos on my Youtube Channel, please subscribe to receive new video

notifications!

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The 30-45 minutes following a workout is a critical

time to nourish your body for proper recovery. Re-

covery includes muscle building, replacing your en-

ergy stores and preventing post workout fatigue

and muscle soreness. This is particularly important

if you are involved in two-a-day workouts or back

to back games.

Here are some tips to help aid recovery.

DON’T FORGET CARBOHYDRATES It is

common for athletes to refuel after a strength or endurance workout only with protein.

However, without a source of carbohydrates post-workout, your body will not be able to

produce insulin, the hormone that drives muscle building. Carbohydrates also help to re-

place muscle and liver glycogen to refuel your energy stores. The current recommendation

is a ratio of 2:1 carbohydrate to protein following strength workouts and 4:1 after endur-

ance workouts.

AIM FOR ANTIOXIDANTS Antioxidant rich foods help reduce inflammation and de-

crease muscle soreness. One of the easiest ways to get an adequate amount of antioxidants

and carbohydrates is by drinking tart cherry juice. Research shows that drinking tart cherry

juice aids athletic performance and comes highly recommended for recovery foods. Fol-

lowing juice consumption with a form of protein would be recommended. Ginger and tur-

meric are other sources of food high in antioxidants.

TRY LIQUID MEALS Exercise can often act as an appetite suppressant and many ath-

letes find it hard to stomach food post-workout. Liquid meals are often more appealing

and easy to bring with you. G2 recovery drinks, protein shakes with some fruit mixed in, or

tart cherry juice with a serving of protein are complete liquid meals that can be consumed.

Liquids are also more readily available and therefore digested more quickly than solid

foods.

PLAN AHEAD To ensure you have enough food to fuel you through your day and to

help you recover, it is important to plan ahead. When planning meals and recovery snacks,

keep in mind the kind of exercise, the location and the duration of the exercise. Waiting

until after you've returned from a workout or race is often too late to reach optimal recov-

ery status. Skipping the post-workout snack can often cause you to overeat at your next

meal.

Recovery foods that

Ease Sore Muscles

Active.com—Kait Fortunato

7777

My journey began when my daughter’s fourth grade teacher was telling me a story about following through

with children. She had promised her daughter she would play “Polly Pocket” for a half an hour and was re-

minded of her promise at 8:00 PM, just as she was supposed to be getting on her trainer for a four hour

ride training for Ironman. I remember thinking “she is crazy… and very determined… and cool!” Yes, I

am talking about Jessi Thompson.

A year later after Jessi coached me through my first marathon; I decided I was ready to give triathlon a go.

On my 37th birthday I announced to a dumbfounded husband that the year I turned 40 I was going to do a

half ironman. At that point in my life I didn’t know how to swim and hadn’t been on a bike in 13 years…

I turned 40 in May of this year and am the very proud finisher of a 70.3- half iron distance race. Getting to

the finish line was quite a journey and even took a few tries due to crazy weather. I can’t lie, it made the

finish that much sweeter! I could tell you about my times, transitions, thoughts and feeling along the

course- but for me personally that is not what the race represented. It was during this journey that I

learned more about myself and life in general.

You can teach an old dog new tricks! I remember sinking to the bottom of the pool like a brick on my second night at masters- Kevin nearly

jumped in. I was in pain for weeks as I learned to swim and people thought I was insane. But I have come

to love swimming and am grateful that I feel confident and strong in the water.

Biking was hilarious! Robin was ashen as she watched me

carry my bike out of the store grinning ear to ear. “Please

don’t just try to get on and ride until you have practiced clip-

ping and unclipping for at least a week” was her plea. Hay-

den 2011 was my first ever triathlon. I squealed in fear every

time I passed someone (which wasn’t many!) and was inter-

nally screaming my guts out when I had to stop, unclip and

dismount! While I am still having my ups and downs with

the bike- I can ride well enough to race without putting the

fear of God in those around me!

What doesn’t kill you makes you stronger!

One of the days I was supposed to get in a 3.5 hour ride fol-

lowed by a 30 minute brick stands out in particular, it went

something like this:

On the driveway pumping up my tire, I broke the stem and

WORTH A TRI… by Amy Wilcox

8888

flatted. Determined to change it on my own, I proceeded and 30 frustrating minutes later accomplished

the task. I finally got on my bike only to realize that I was in the wrong gear to head up the big hill just off

the driveway and had a glorious crash in the middle of the road. My girlfriends stifled their laughs and

asked if I wanted to go clean up before heading out. With a bloody knee, elbow and ankle along with a very

bruised ego- I crankily shouted “let’s just go!” During that ride I dropped my chain twice on hills and had a

lovely tip over into the weeds at a stop sign. I gave it up and decided to turn back and just take my run.

When I got to my car and pulled out my bag, I only had one running shoe! GRRRRRRR!!!!!

I felt like I wanted to kick my bike to the curb and to hell with the running. But the next day I got up and

did what I was supposed to… which was more biking and running! And after a week or so, I was able to

get over the frustration and move on. Looking back, I learned that when the going gets tough, I CAN and

WILL keep going!

I am a nicer person when I work out! People always refer to me as the smiler and I am a generally happy

person. But, when I am upset it eats me from the inside. When I work out really hard, I can shed every-

thing that’s eating me up. I spit, sweat, swear, yell, pound, blow snot out of my nose and just get dirty and

mad! When I am done, I feel like my happy self again! I usually have an easy solution for problems and can

let go of petty things.

I understand the importance of my team!

I can’t give enough thanks for all the people who supported me through this journey, but it was my team

that carried me! The encouragement on and off the course, the fun workouts, the “inside information”

about crazy things like glide, gel and of course butt paste, appreciating the sheer joy of a teammate as they

tell you they were able to poop before the race start, the

amazement I get out of seeing all of these “somewhat” normal

people become superstars on the course, the pushing when I

needed it, and most importantly all the laughter, joy and

goofiness that happens every time we’re together!

Mentally and physically I am a stronger person. I feel like I

can do anything I set my mind to in work, sports, volunteer-

ing and life in general. I have such a deep rooted appreciation

for an amazing husband who took on a whole lot so I could

achieve my goal, and awesome kids who gave up things that

they would rather be doing to cheer me on and support me.

The smile has not left my face since crossing the finish line. I

love this sport and would tell anyone who asks: you’ll be a

better person for it so yes- It’s worth a Tri!

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Training for Lake Stevens 70.3 was a major undertaking. Last year I chose not to race so Rene could pursue Ironman Cd'A. When training began in September '11, I felt like I was at ground-zero, having never really "trained" for a tri, and completing only a small number of shorter tri's (2 Olympics/2 Sprints) up to this point. However, after see-ing Rene's incredible Ironman journey and outcome, I really felt compelled to at least attempt half the distance.

I joined Tri Fusion, aligned myself with athletes that could assist and advise, read Tri-books, wrote out daily/weekly sched-ules, learned about heart-rate monitors, zones, threshold, fuel, and I continued with proper nutrition. Reflecting back, I have a new-found appreciation for all endurance athletes - training, racing and everything in between - it is a BULL WITH HORNS!!! I came into this 10 1/2 months ago, naive, inexperienced, but super charged and excited. There were many ups and downs, sometimes more downs then ups - but with it, I learned how truly committed and dedicated one must be, eve-ryday, to get the body, mind and spirit aligned. Being a busy mom of two young girls, a dance mom, a full-time college music educator, and having a daughter who landed the lead role in her musical school play (among a zillion other things) was a bit "uber-much" to juggle this year, on top of all the rigorous training. Through it all though, I had an amazing support crew and my life seems more complete. I have NO regrets. I am a better individual. I am FIT! But.. I also know that I have a lot more to learn about myself, my capabilities and even my limitations in this sport. So, here's to my experience of Lake Steven's 70.3… One of the first highlights I recall on race day was on the beach, prior to our wave-start. I was waiting with Erica, Natalie and Tricia... we were all in Wave 10, Women 40-49 with bright yellow caps. No one said very much, we were all fo-cused, thinking about the day ahead, and I remember looking down at our pretty painted toenails thinking, "dang, we even prepped our toenails!" That morning, Rene told me not to underestimate my ability as a swimmer and if I felt confident enough I should start at the front of the pack of 75+ swimmers. And... so I did. We entered in the deep water off the dock - there were 3 minutes in between each wave start until the gun went off... that was a long 3 minutes. I dunked my head several times, made sure my goggles weren't leaking and treaded water - my heart POUNDED, but I was ready! 3-2-1... I heard the gun and never looked back…

...the SWIM itself was incredible. I loved ALL of it from start to finish. I started out smooth and easy and decided to race at 75% effort - I didn't want to jolt the lungs and wanted to ease into a very long day ahead. I came out of the swim feeling way too good, knowing instantly that I had probably swam too conservatively. Looking back, I know I could have given more on the swim, but these are the things that I'm told to learn from and improve upon. The BIKE in one word was INSANE!!! I could write a book on this entire expe-rience alone. Even though I felt VERY prepared for the bike course going

into race day, it still brings back chilling memories of how mentally tough it really was. Bike has always been my strength. I logged over 2600+ miles on the bike this year and even rode the LS course at the end of April. When I previewed the course in April, I was hesitant on the windy downhill terrain, so I learned exactly where I would need to be more cautious.

….…..MY EXPERIENCE by Rosi Guerreo "The road we are on will have hills and valleys. There will be storms along the way and

beautiful sunshine's. There will be times we must go where we haven't gone, and in doing

all of this we will discover more about life, others and ourselves."

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But... what I wasn't prepared for on race day was the downpour that occurred within the first 42 miles. Unfortunately, I am prone to repeated bronchiole/lung infections and cold air or rain seems to exasperate it. I was told to avoid riding in the-se conditions if I wanted to make it to the start line. I had endured a 6-week setback in early spring with major health relat-ed lung issues. So whenever it rained outside or temperatures fell below 60F, I opted for the trainer in hopes to protect my lungs. As athletes we know that weather is a major component out of our con-trol. And... we are told to train in ALL types of weather, regardless of the wet/hot/cold/windy climate. It was a gamble I took, knowing that in Lake Stevens it is highly unlikely a day goes by without some kind of precipitation. Heck, look at Boise 70.3 and what the athletes en-dured there. I was hoping LS wouldn't provide the same. But here I was, riding in the exact conditions I was told to avoid. Talk about entering the unknown. I knew I had only one choice but to keep go-ing and endure what everyone else was. For me, the bike became a long and lonely 3+ hrs. with only the racers to pass or be passed by. When I first exited out of T1, I felt great! I was on top of the world. My swim was effortless. My energy was HIGH and I wanted to ignite on the bike. It never even dawned on me what lied ahead - I was just in-the-moment, elated about my swim and ready to ride the 56 hilly miles in record time as I had envisioned weeks ago. It wasn't until mile 3 that I realized the weather forecast ahead. I felt rain. I looked up at the dark clouds and with NO sign of sunshine ahead, I instantly knew I was in for a long, challenging haul. And so it started - the relentless rain, water streamed off my helmet, sunglasses drenched. My feet felt incredibly cold and eventually went numb, and I desperately wanted to wring the water out of my bike gloves. I can honestly say that I have nev-er really ridden, yet alone raced, in these conditions. I was inexperienced and it didn't take long for me to realize that I would soon be out of my element, especially on what I considered a rather technical and challenging course. I tried not to think about the slick roads, and all the downhills ahead. I struggled to stay calm and with each passing mile, I told myself to deal with whatever came my way when the time came. There was a moment on my bike when I realized that even my quads, calves and hands were frozen - I shivered. I thought about the other riders and how they must have felt. I followed my teammate for quite some time until I could no longer hold on. She was torpedoing through the wind and rain like a WARRIOR and I tried to convince myself that I could do the same. "Just follow Natalie and all will be well". That lasted until about Mile 18. I looked at my Garmin and realized I road 18.3 miles in one hour! I thought to myself, this isn't so bad, I'm averaging 18.3 mph and it's RAINING!!! NO problem, I can DO THIS. Then came Mile 22! This is where EVERYTHING changed. There was a steep downhill with two sharp curves when right in front of me a biker crashed. It scared the living crap out of me, that image, and then everything happened so quickly - I looked ahead of me and before I knew it I approached the same curve and began sliding too - in that moment I thought, "oh no, here I go, I didn't brake in time, I'm going to wipe out too, like the guy in front of me and my race will be over". I literally whimpered as I tried to gain control of my bike, I didn't want to slide, or crash, I just wanted to make it around the slick curve. For the life of me, and I don't know how I did it, but I somehow was able to safely take the curve wide while apply-ing my brakes oh-so slowly. My heart beat fast, and I was really scared. I thought, "this is not what I had signed up for, it's not suppose to rain, all week prior to the race the forecast predicted mid-70's, no rain, no slippery roads". A couple minutes passed when from opposite direction came TWO fire trucks and one ambulance full-speed ahead, their sirens/lights blaring directly at me. The echo of those sirens still haunt me today. All I could think about was that crash. Did he have kids or a family waiting for him at the finish line? I did, and that's all I could think about - my girls and Rene and all my friends who came to see me conquer my goal. With every steep curvy downhill that preceeded, I was more terrified - I started to apply the brakes down every hill, bikers passed me where I could have increased my average mph. My mind raced into un-healthy scenarios - I knew I had to somehow muster through these mentally dibilating fears. I yearned to get off my bike and walk. Seriously. I saw other bikers on the side of the road, some with flats or needing repairs, others who had also

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crashed. Talking quietly to myself was no longer an option. I started chanting out loud, two words that I repeated over and over... "trust yourself, trust yourself". And this became my new-found mantra with every downhill thereafter.

On a positive note, I welcomed the demanding climbs, and even the windy curves on the flats, because it was then that I felt most in control and able to temporarily warm my body. I passed several riders. Eventually the rain stopped by mile 43 and I immediately felt serenity - my nightmare had ended - I didn't crash or get injured. I even tried to gain some time by climbing faster uphill and toward T2, but looking at my Garmin, I knew I had sacrificed too much on the downhills to make up for lost time. One of my favorite quotes I tell myself when I can't change what's happened is, "it is what it is" and for me, I was just elated to have survived the bike. "Safety over speed" was my oth-er mantra. When I arrived at T2, I could hear my fan-club cheering. My girls, friends, nephew and his wife - they were all screaming and Rene's enthusiastic "Gooooo Rosi" never sound-ed so welcoming. It was exactly what I needed to continue forward. I was once again driven and eager to close the chapter on the bike and begin my 2+ hour journey with a half mara-thon run.

In T2, while changing my soaked socks for dry ones, I noticed my feet were literally WHITE! It took until mile 5 in the run to actually feel them. I welcomed the run with open arms. It was ironic, because this was the leg I had thought would be the toughest for me - but, seeing all of my friends cheering and my teammates racing, made all the difference. Nothing could be better than being on my feet again - and, the sun started to shine. I remember having to go to the bathroom during the entire run, but opted not to - there were wait-ing lines and I couldn't imagine what I would find in there.

My run was steady but surely with 2 repeated loops. I mustered my way through the 2nd por-tion of the run only to collect myself near mile 12 knowing I was finally heading into the finish shoot! Mile 12 was truly euphoric. I could hardly feel my legs and although my body was en-tirely spent, I felt a sense of calmness, an effortless sensation that ran through my entire body. I arrived at a place in my soul I had never felt before. I embraced this moment for all

it was worth - having waited so long, almost a year in the making... and in that mo-ment, nothing mattered - all the hours of training, the endless trials and tribula-tions, all the mental and physical feats to overcome - it didn't matter... because this journey had finally reached an end... the FINISH LINE.. and... I DID IT!!! What I have learned most over the past year in preparation for Lake Stevens Iron-man 70.3 is that greatness and success comes from within. Your own perception makes anything you do great and successful - and it is always experienced unique from anyone else. We all embark on our own accord to the start line of anything. What's important to remember is to take that chance, step out of the box, do

something new or different that's exciting - it will certainly keep the body and mind challenged and the spirit ALIVE!

I am so very blessed and grateful for my amazing support crew: Rene & James (my "coaches"), my two sweet girls, ALL of my friends, family and Tri Fusion teammates that encouraged, inspired, supported, and worked out along side with me!

A BIG THANKS for being such a big part of my 70. 3 experience! xoxo

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The race was organized by

Fairchild AFB, at their

Clear Lake "resort." Quotes

because the RV spots are

lined up like a parking lot instead of like campsites. To me, that really doesn't say re-

sort...but I digress.

Anyway, this lake is at the bottom of a very steep hill, which meant the first part of the

bike race was up that hill, and the first part of the run was up that same hill. It was really

demoralizing. You're already tired, then you have to drag your tired butt up that hill

twice!

I think I was the oldest woman in the race (it was mostly

active duty military). I talked to a guy who was 62, but

most of the participants were under 30. I had to engage

in a lot of self-talk and praying to get through it. I knew I

had not really trained adequately, and this was really just

a test to see how much I might be able to stress my foot.

I have been training in a pool and didn't do any open

water swimming before the race. I knew the lake would

be slimy gross, so I decided to subject myself to it only

once. The swim was 600 meters---"out to the pontoon

boat and back." This is what it looked like from the

beach, more like 600 miles. This was the beginning of

the self-talk and praying.

Then, about 100 yards into the swim I accidentally swallowed a mouthful of lake wa-

ter. OMG! I don't even want to know what pathogens/toxins I ingested. Lots of self-talk

and praying.

Well at least I wasn't the last one out of the water. I hung with two other women. Al said

there was a guy making the turn at the boat when we arrived at the shore.

A rather pompous guy had left his bike and crap on the ground by the bike racks, in-

stead of racking his bike like everyone else. I paid him back in my own little way. I

spilled water on his stuff. I may have wiped my feet on his towel before I put my socks

on.

Then it was onto the bike and up a very steep hill from the parking lot up to the road. I

almost had to get off and walk my bike to get to the top. Great. So I start the bike ride

VIEW FROM THE BACK OF THE PACKVIEW FROM THE BACK OF THE PACKVIEW FROM THE BACK OF THE PACKVIEW FROM THE BACK OF THE PACK

By Cindy Theil

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flustered and tired from the hill challenge. More self-talk and praying. The bike ride was

pleasant for the most part, except for some curvy hills, or hilly curves about 3/4 of the

way from the start. I had been going 12-20 mph throughout the rest of the course. I

dropped down to 6 mph in this area of the course, and engaged in more self-talk and

praying, especially because this was only my first of two

loops.

I wasn't feeling too bad at the end of the bike ride. I didn't

have any desire to run 3.1 miles, but I wasn't feeling too

bad. I walked up the "hill of death" back to the road, then

just picked out landmarks to run to, walked a little, ran a lit-

tle, until I finally made it to the finish. I'm pretty sure I fin-

ished last, but Al told me he

saw people drop out of the

race. He also told me a wom-

an who was near the finish

line as I was plodding toward

it told him she admired me for

persevering and putting one

foot in front of the other to finish. Me too.

Although some would be disappointed with a

"race" (outing) of this quality, I am happy because 1) I did-

n't give up, and 2) my bum foot held up to the beat-

ing. This gives me hope that I can make a "comeback" to

triathlon, as long as I don't overdo things and re-injure my-

self.

There is a P.S. to the view from the back of the pack…

I did the Medical Lake Kiwanis "Mini" Triathlon the following weekend. My goal was to

finish in less than two hours without hurting myself. I paid no attention to anyone else in

the race and just did the best I could. I felt great the entire time, and even ran at least 2/3

of the run portion. I was only 5 weeks into my 8 week "Ease into 5K" program and did

not want to set myself up for an overuse injury. I finished in 1:35:06, still feeling great. I

know that is a really slow time, but I'm happy. I wasn't even sore afterward! I am so ex-

cited! I gave myself a couple days off and then went away for a few days with Al.

A couple we are very good friends with watched and cheered. When I got close to the

finish, our friend Stormy was cheering me on. I asked him if I was last and he said "Not

even close! There are at least 30 or 40 people behind you!" I had to dig a little deeper to

sprint to the finish to show him how much his encouragement meant to me.

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Before a triathlon race, it is always nice to do the swim course or a por-tion of it before race day. In this case the day before was packet pickup so I was able to swim ~150 yards and the finish. The swim finish is up a ramp onto a dock for this race so it was a good remind-er of what I had to do when exiting the water. I did this race two years ago and it was the first time I got on the podium for a triathlon. I placed 3rd and a guy named Brian Read

placed 2nd. Brian was also doing the race again so I was able to chat with him while setting up our transition. During the swim I had my eye on him because I knew he would probably be in the top five since I noticed he also raced this last year and did well. As we started the swim I decided to draft behind Brian to con-serve energy. About 300 yards into the swim he started to slow down so I started to go around him then he picked up his speed again, I got behind him again. Then at the half way point he slowed again so I went around him and took off. I knew I needed to get out of the water near him or before him. I ran up transition and heard cheers from my family, cool!! I took my wetsuit off on the black mesh material pathway near the bikes since transition was on dirt. I noticed at least one other bike was gone from someone who is in my age group! Yikes! 2010 Swim: 14:48 2012 Swim: 13:09 2010 T1: 1:50 2012 T1: 1:12 Got on the bike and I was off! I red-lined the whole time. I passed many other bikers since some get on the course before us and some after due to the wave starts. The on-ly person that passed me was Tim who is in a younger age group than me. He said something as he passed but I couldn’t hear what he said. I tried to stay as aero as possible and pedaled hard! The course is three loops and it was GREAT to see and hear Rosi and the girls cheering for me each time I passed transition area. I felt good on the bike and was happy to transition to the run. There was one bike already racked (from my age group) so I knew there was someone in front of me.

RACERACERACERACE

thethethethe

RIVERRIVERRIVERRIVER

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2010 Bike: 00:29:19 2012 Bike: 00:29:29

2010 T2: :50

2012 T2: :44

I saw two guys in front of me and with-in a mile I caught them both but unfor-tunately neither of them were in my age group. I was pretty tired and started to warm up as the sun started do get warmer. I felt good the first mile but then I started to feel fatigued. I have al-ways considered my run the strongest leg of a triathlon, but I wasn’t feeling it today. I felt I should be running at 7:00 pace but at times I was running slower. At about 1.5 miles in a guy from my age grouped passed me, darn!! I couldn’t respond… I was in sur-vival mode. I was breathing hard, uncomfortable but I KEPT GOING!! There are many turns (too many!) near the finish and I couldn’t wait. I looked back and didn’t see any-one, but as I neared the last 150 yards I pushed as much as I can. I didn’t notice but Bri-an (who beat me two years ago) was right on my tail. I only beat him by 4 seconds!

2010 Run: 22:12 2012 Run: 22:27

2010 Finish Line: 1:09:00

2012 Finish Line: 1:07:01

I am so happy to be healthy enough to race triathlons and it was great to see so many friends and acquaintances out there on the course Tri-ing. It is also great to have them competitors who give you motivation to push harder and go faster. A big thanks to Rosi for taking pics and the kids for the huge cheers!

Rene GuerreoRene GuerreoRene GuerreoRene Guerreo

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Jayne Anderson turned to me as

Bryan Rowe drove us all to

Sandpoint. “You know what? Forty

weeks from today, we’ll be rac-

ing Ironman Coeur d’Alene.”

I sighed. Forty weeks. That’s

it. Just over nine months to go and I’ll be bracing myself to conquer the

biggest race of my life. I couldn’t think of a better way to spend the day

of the fortieth week out, than with two great people heading up to one

great town for one of the best half marathons this area has to offer. They

don’t call it Sandpoint Scenic Half for nothing. A close second to Coeur

d’Alene, it has to be one of my favorite towns to visit, even if most (if

not all) of the times I’m in Sandpoint are because of a race or event I’ve

entered.

Attempting to will my legs to run again after suffering through a humbling

run in Vegas, and encouraging my body to recognize what normal tempera-

tures feel like, my recovery week after Worlds has finally ended. My 6

weeks of marathon training have quickly begun. Last year on this weekend,

Mother Nature shrouded Sandpoint in clouds and a cold drizzle. I remember

driving up with Rene Guerrero, peering through the windows of my car, beg-

ging the rain to stop. By the speed of my windshield wipers, it soon sunk

in that getting soaked would be inevitable.

This year, sunshine warmed our faces as Bryan, Jayne, and me walked over

to packet pickup, a table surrounded by vendors with coffee, SunRype fruit

strips, Clif bars, and Ruby’s Lube (for all your chafing quandaries). Vol-

unteers readied the post-race food table, laden with an assortment of

fruit, cheese, bagels, cookies, and pretzels. If this race’s scenic course

doesn’t sell you out on a great event, then the food table certainly does!

SANDPOINT SCENIC HALF

By Meghan Faulkenberry

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A handful of familiar faces greeted me as Bryan and I waded into the crowd

running the new half marathon course. The national anthem was sung (quite

well, actually) and within two minutes, Eric Ewing from Milliseconds Tim-

ing had us off and running.

So here’s the deal. The goal for the day seemed simple enough: start the

first four miles at 7:40 pace, ramp up the middle 4 miles to 7:30, and run

the final 5 miles at top marathon goal pace of 7:20. Bryan and I—despite

our aching bodies (his as a result of being 2 weeks post Ironman Canada

and nursing a bruised lung)—did a stellar job of running the first four

miles at a consistent 7:20min/mile pace. Well played, Meghan. Well played.

As you may imagine, the plan for the rest of the run changed slightly.

Now, it was all about holding that pace, which ended up being a bit of a

challenge as the race progressed. Bryan and I just passed mile marker 4

when the first guy flew by us on his way back to town. I can’t remember

exactly what Bryan said, but I remember being incredibly surprised that

what he did say didn’t include a swear word. What went through my head

certainly did.

Not 6 guys behind the leader, James Rich-

man passed us on his way back, too. I

thought it kind of early for people to be

looping back so soon, as last year’s

turnaround occurred exactly at the half-

way mark. You can imagine my surprise

when Bryan and I turned back toward

Sandpoint just a little over 5 miles into

the run. Either those volunteers mis-

judged the distance and we would be run-

ning a short half marathon, or they added

something to the end that would make for

a serious mental nightmare with 5k left

to go. (More about this later.)

Jayne ran alongside Jenny Yoakum and Jessica Fitzpatrick, imparting smiles

as Bryan and I busted our butts trying to keep our pace. My legs started

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screaming by mile 7, so I decided to resort to distractions and noticed

the scenery this course is named for. Paved trail. Large, open fields.

Grass. Red and yellow leaves. Fall. I was pulled out of my distractions

when Bryan and I passed a guy, still on his way to the turnaround, who

kindly noted I was 10th woman. Spurred by the comment, Bryan turned to me

and said something I don’t remember. I did notice a getup in his stride.

Nice comments bring out the girl in all of us, I suppose.

We approached the bridge that spans

the river we’d swam across for the

Longbridge swim two months ago. The

headwind that slowed our pace also

did a number on the water. I suddenly

felt incredibly grateful to be run-

ning across the bridge instead of

trying to swim through the waves be-

low it. We gutted out an entire mile

(and then some) over the bridge, mak-

ing a nice barrier for one gentleman who found refuge in our wake. Last

year at this point, just one mile remained before the finish line. This

year? We hadn’t even made it through 10 miles. And that’s when she passed

me.

Craig Thorsen: “So what are you going to do when she passes you?”

Me: “Let her go. I’m not racing tomorrow. Tomorrow is all about

training for a bigger day, for a bigger race in Tri Cities 6 weeks

from now.”

Craig: “Good.”

I have decided Craig knows me all too well. He asks me all the right ques-

tions. He feeds me just enough detail. He imparts knowledge only a sea-

soned mentor could know. Yesterday, during our bike ride, the topic of the

race came up. Of course he wondered how Miss Competitive would tolerate a

girl passing me when the aim of this “race” was to serve more as a train-

ing “run”. Well, Craig? I let her pass me. I friggin’ let. her. pass. me.

We made that final turn toward the finish line, when volunteers smiled and

cheered, only to motion us off to the left on some tangent that was to

11119999

serve as our final 5k of torture before we could cross the finish line.

They had no idea what a mental disaster they caused. Nonetheless, we did

as were told and forged ahead on new trail. Again, I needed a diversion

from the tiredness in my legs and tried to concentrate on the scenery. The

water to my left looked like glass, and a green canoe with two occupants

took advantage of the conditions to hang alongside the trail. James again

passed us on his way to the finish line, having already made the turna-

round. I started counting girls headed back my way. One wore all black,

one skimmed along in a bright turquois tutu, and one…

Her. Just ahead. In pink. The girl who passed me at mile 9 ran just 10

yards ahead as I approached the turnaround. We rounded the turn together,

and for some reason, I beat her out of it. I ran the same pace I’d ap-

proached the turnaround in, and I looked nowhere but forward as I finished

that final mile before taking the left turn toward the finish line. Let’s

just say she crossed the line after I did, even when I ran a controlled

7:24min/mile pace that final 3k. (All for you, Craig. All for you.)

Another Scenic Half Marathon

rests in the books; another age

group win to my credit. Bryan

enthusiastically looks forward

to racing the Tri Cities Mara-

thon with me in 6 weeks after

having successfully run 13.1

miles without succumbing to a

broken lung. The post-race food

tasted just as good as it looked

before the race. Yet it was the water. I couldn’t take my eyes off the wa-

ter table, covered by cup after endless cup. It took everything I had to

keep myself from grabbing at every one, using several to douse me, drench

me. Others I’d use to quench thirst I didn’t really have. Why aren’t peo-

ple throwing water at me? I’ll never look at water and ice the same way

again, not after what I remember from last Sunday, the wave of cool relief

water and ice provided from the heat of Vegas. Yet a marathon beckons.

Let the speed work, the tempo runs, the 20-milers begin…

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For many marathoners, training consists of running as much as they can, as far as they can, as fast as they can. The inevitable result of which is burnout, injury, or dashed race-day expectations. While you do have to push be-yond your limits when you're preparing to run long dis-tances, there are time-tested methods of doing so that have worked for millions of runners that don't involve pain and anguish. In fact, we here at Runner's World pride ourselves on being the experts when it comes to safely--and successfully--preparing for marathons. We've been telling people how to do that for more than 40 years. We tapped a few of our running superstars--Bart Yasso, RW's Chief Running Officer and veteran of more than 100

marathons; Editor-at-Large Amby Burfoot, author and winner of the 1968 Boston Marathon; and Jennifer Van Allen, the 2008 National 24-Hour Championship winner--to sift through reams of advice and compile the most valuable tips for running long. In this adaptation of their new book, The Runner's World Big Book of Marathon and Half-Marathon Training (copyright © 2012 by Rodale Inc.), you'll find essential rules to help you break through performance barriers and finally achieve your 26.2 dream. (Beat your PR by learning how to Run Your Best Race Ever!) 1.1.1.1. Warm up and cool downWarm up and cool downWarm up and cool downWarm up and cool down It's tempting to jump right into your run, but don't. A five- to 10-minute warmup raises your heart and breathing rates and gets blood flowing to muscles. Insert a few strides to wake up your nervous system and get fast-twitch muscle fibers firing (or try this 7-Minute Total-Body Warmup). In general, the faster or farther you intend to go, the more you should warm up. Cool down after a hard run so your heart rate gradually falls. Stop abruptly and blood can pool in your legs, making you feel faint. 2. Start slow, build gradually2. Start slow, build gradually2. Start slow, build gradually2. Start slow, build gradually Coaches say the best way to avoid injury is to follow the 10-percent rule: Increase your weekly mileage and the length of your long run by no more than 10 percent each week. Your muscles and joints need time to adapt to the workload. 3. Go easy most of the time3. Go easy most of the time3. Go easy most of the time3. Go easy most of the time Complete about 80 percent of your runs at a pace that's about 60 to 90 seconds slower than your goal race pace. It should feel comfortable--if you're huffing and puffing, you're going too fast. Your heart and lungs adapt more quickly than muscles, tendons, and bones when you increase mileage. Frequent running at an easy pace gives your musculoskeletal system a chance to get stronger and catch up with your cardio-vascular gains.

10 Golden Rules of Marathon Success

Active.com/Runner’s World

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4. Hit the hills4. Hit the hills4. Hit the hills4. Hit the hills Once a week during the first half of your training, run the hilliest route you can find. Hill work builds leg strength, aerobic capacity, and running economy (how efficiently your body uses oxygen), which gives you the strength and stamina to run faster later in the program. 5. Alternate hard and easy5. Alternate hard and easy5. Alternate hard and easy5. Alternate hard and easy If you don't push yourself, you'll never develop the ability to run farther or faster. But if you don't rest enough, you'll burn out or get injured. Follow speed sessions or long runs with an easy run or rest day, and every few weeks cut back your mileage by 20 percent. These recovery periods allow your body to repair and rebuild damaged muscle tissue, thereby helping you get stronger and more resistant to fatigue at faster paces and longer distances. 6. Remember to cross6. Remember to cross6. Remember to cross6. Remember to cross----traintraintraintrain When you run, your muscles, joints, and connective tissues absorb a lot of shock. Cross-training gives your body a break from the pounding while maintaining your cardiovascular fitness. Yoga, Pilates, and strength training promote recovery, build muscle, and develop a strong upper body. Swimming, cycling, elliptical training, and rowing improve your aerobic fitness (for more ideas, try these 4 Workouts Borrowed From Other Sports). 7. Measure your effort7. Measure your effort7. Measure your effort7. Measure your effort Go too hard on easy days and you won't have the energy for speed sessions and long runs. Go too slow during hard workouts and you won't push your fitness to the next level. Use pace, heart rate, or the talk test to ensure you're working out at the right intensity and reaping the intended benefit of every run. 8. Turn it up8. Turn it up8. Turn it up8. Turn it up Even marathoners looking simply to finish should do speedwork. Running fast builds cardiovascular strength by forcing your heart to work harder to deliver oxygen to your leg muscles, which, in turn, get stronger and more efficient at extracting oxygen from your blood. Speed sessions raise your metabolism, increasing calorie burn even after your workout. Turning your legs over at a quicker rate also sheds sloppiness in your stride--you'll run more efficiently and it will take less effort to run fast. 9. Run at race pace9. Run at race pace9. Run at race pace9. Run at race pace Spend time practicing your goal speed during training and it will feel like your body's natural rhythm come race day. Mentally, logging dozens of miles at race pace will help you feel more confident when the starting gun goes off. 10. Trust the taper10. Trust the taper10. Trust the taper10. Trust the taper In the final three weeks before race day, drop your weekly mileage by 25 to 50 percent, but maintain the intensity of race-pace runs and speed-work. Many runners fret that they'll lose fitness. But a 2010 study by researchers at Ball State University found that runners who maintained speedwork but dropped their weekly mileage by 25 percent three weeks before race day lost no cardiovascular fitness, gained muscle strength, and improved their race times.

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INGREDIENTS:

1/2 cup butter, softened 3 cups low-fat oat bran muffin mix (1 box, I used FiberOne) 1 cup quick-cooking oats 1/2 cup walnuts (or other favorite nuts) chopped 3 cups fresh berries of your choice 1/2-3/4 cup sugar

DIRECTIONS: Preheat oven to 400 degrees. Microwave berries and sugar for two minutes, set aside to let cool. Place butter, muffin mix, oats and nuts into a bowl and mix thoroughly. Press half of the crumb mixture into the bottom of a greased 9 x 13 pan firmly. Spread the berries mixture over the top even-ly. Top with remaining crumb mixture and press until firm. Bake 20-25 minutes or until top is lightly brown, mak-ing sure not to over bake. Cool completely and cut into bars. Delish!

Fruit & Oat Bars

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Ingredients

• 1 pound lean ground beef • 1 clove garlic, minced • 2 cups sliced mushrooms • 1/4 cup chopped onion • 1 can (15 ounces) tomato sauce • 1/2 teaspoon salt • 1/2 teaspoon dried oregano • 1/2 teaspoon dried basil • 1/4 teaspoon pepper • 4 medium zucchini (1-1/4 pounds) • 1 cup (8 ounces) low-fat cream-style cottage cheese • 1 egg, beaten • 3 tablespoons all-purpose flour • 1 cup (4 ounces) shredded mozzarella cheese DIRECTIONS: • In large skillet, saute onion, garlic, and mushrooms in some olive oil.

Add beef and cook over medium heat until meat is no longer pink; drain. Add tomato sauce and seasonings. Bring to boil; simmer, uncovered, for 5

minutes.

• Meanwhile, cut zucchini into 1/4-in. slices the long way. In small bowl, combine cottage cheese and egg. Dust the tops of the zucchini slices with

flour (this will keep the dish from becoming too watery). In a greased 3-

qt. baking dish, place half of the zucchini. Top with cottage cheese mixture

and the meat mixture. Repeat layer of floured zucchini. Sprinkle

with mozzarella cheese.

• Bake at 375° for 40 minutes or until heated through. Sprinkle with ad-

ditional cheese if desired. Let stand for 15 minutes before serv-

ing. Yield: 6-8 servings

Zucchini Lasagna

22224444

The Board of Directors, Sponsors and the Calendar of Upcoming Events….The Board of Directors, Sponsors and the Calendar of Upcoming Events….The Board of Directors, Sponsors and the Calendar of Upcoming Events….The Board of Directors, Sponsors and the Calendar of Upcoming Events….

We would like to

extend a

generous Thank

You to our truly

amazing

sponsors!!

BOARD OF DIRECTORSBOARD OF DIRECTORSBOARD OF DIRECTORSBOARD OF DIRECTORS • EEEERICRICRICRIC BBBBYRDYRDYRDYRD ~ M~ M~ M~ MEMBERSHIPEMBERSHIPEMBERSHIPEMBERSHIP DDDDIRECTORIRECTORIRECTORIRECTOR • JJJJARODARODARODAROD CCCCROOKSROOKSROOKSROOKS ~ T~ T~ T~ TREASURERREASURERREASURERREASURER • MMMMEGHANEGHANEGHANEGHAN FFFFAULKENBERRYAULKENBERRYAULKENBERRYAULKENBERRY ~ M~ M~ M~ MENTORENTORENTORENTOR DDDDIRECTORIRECTORIRECTORIRECTOR • NNNNATALIEATALIEATALIEATALIE GGGGALLAGHERALLAGHERALLAGHERALLAGHER ---- SSSSOCIALOCIALOCIALOCIAL DDDDIRECTORIRECTORIRECTORIRECTOR • GGGGREGREGREGREG GGGGALLAGHERALLAGHERALLAGHERALLAGHER ---- VVVVICEICEICEICE PPPPRESIDENTRESIDENTRESIDENTRESIDENT • RRRRENEENEENEENE GGGGUERROUERROUERROUERRO ---- WWWWEBSITEEBSITEEBSITEEBSITE DDDDIRECTORIRECTORIRECTORIRECTOR • JJJJENNIFERENNIFERENNIFERENNIFER LLLLITTLEITTLEITTLEITTLE ---- CLOTHINGCLOTHINGCLOTHINGCLOTHING DIRECTORDIRECTORDIRECTORDIRECTOR • MMMMELISSAELISSAELISSAELISSA SSSSKELTONKELTONKELTONKELTON ~ S~ S~ S~ SPONSORSHIPPONSORSHIPPONSORSHIPPONSORSHIP LLLLIASONIASONIASONIASON • AAAALISONLISONLISONLISON SSSSTITTTITTTITTTITT ---- NNNNEWSLETTEREWSLETTEREWSLETTEREWSLETTER DDDDIRECTORIRECTORIRECTORIRECTOR • JJJJESSIESSIESSIESSI TTTTHOMPSONHOMPSONHOMPSONHOMPSON ---- SSSSECRETARYECRETARYECRETARYECRETARY • RRRROGEROGEROGEROGER TTTTHOMPSONHOMPSONHOMPSONHOMPSON ---- PPPPRESIDENTRESIDENTRESIDENTRESIDENT

J

Training Opportunities:

• Whitworth Masters Swim, of-

fered FREE to Tri Fusion MEM-

BERS every Sunday am. Sign

up on the forum as limited spots,

and confirm times.

• Continue to post & check for

any training swim/ride/run on

the Forum, Facebook page and/

or send out an email! We en-

courage all of you to post your

workouts there as well!

Upcoming Events:

Check the forum for upcoming

Greenbluff social event

Races:

Check Forum “Races” for other post-

ed events. Also find lots through

Race Rag , active.com & various

online sources.

• Sept. 22nd Priest Lake Half/Full

Marathon

• Sept. 29th Wild Moose Chase

25k

• Oct. 6 Colbert Half Marathon

• Oct. 6 Portland Half/Full

Marathon

• Oct. 13th Leavenworth Half/Full

Marathon

• Oct. 14th Spokane Half/Full

Marathon

• Oct. 28th Tri-Cities Full

Marathon

• Nov. 25 Seattle Half/Full

Marathon

• Dec. 2 California Int. Full

Marathon

Next Membership Meeting:

October 17th Twigs North 6:30pm

REMINDER: No Meeting in Novem-

ber or December

September /October 2012September /October 2012September /October 2012September /October 2012