There's more to life than running...

2011 XTERRA World Championships... 5 years later

2011-10-28T20:59:00.000-10:00

It was 2006, I was at the top of my age group. It was my first World Championship, my first time in Maui, and I was hooked for life.
Its 5 years later & my 4th time racing Worlds. I wanted to do well, really well. But much like the lululemon bag manifesto "Life is full of setbacks. Success is determined on how you handle setbacks." My Success: make the trip to Maui after work, race Worlds, and return home safely. Setback: I am injured.. I sit here and my back hurts. Unexpectedly, the week of the race my lower back (sacroiliac joint) pulled on nerves and muscles to the point it hurt so much I would see stars and feel nausea. Tears in my eyes because of the pain. If I hadn't had so much money invested in this race (already paid for the airfare, race fee, & condo) I would not have made the trip. I made the trip, and glad I made it out there. Luckily my roomie & friend is a PT and she helped me loosen up a bit, but I honestly can say, I could not race the course. It felt more like a preview of the course. My back is ok when I am active, up and going. It hurts when I sit for a long time & when I am at race pace. When I race, I like to push hard, and every climb I would have to dismount to save my back, but unfortunately it was harder for my run. It was the hardest for my ego.
Its time to heal, re- evaluate 2011 and rejuvenate for 2012.
Recapping the past year, I ran Boston, LA, & NYC marathons & 6 triathlons: ITU Cross World Championships; XTERRA Richmond, DC Tri, USAT Nationals in VT, and 5150 Champs in Iowa, and XTERRA Worlds. It was an eventful year for sure! I was tired, very tired this year.
My Sports Medicine physician helped me finally figure out my lethargy. My ferritin levels were low. So I started to take liquid iron, and immediately saw the difference in a few days. It may have been a bit late on this diagnosis, as I pushed my body thru the lethargy too many times, where I locked up my muscles right before my main race. Or maybe I am just getting old and need to face the reality of racing, training, and balancing life. I am "signed up" for Boston Marathon & Ironman Lake Placid for 2012.
Don't worry, I won't abandon off-road racing ... I love it too much.. almost too much I want to do all the races on the global tour! The road stuff is good for base training.
Can one be addicted to XTERRA? Yes, I think so. (At least I am not in denial)

My fair-weather blog

2011-07-05T17:15:00.001-10:00

Last post was in April and I'm just going to blame the weather for the lack of blog updates because It's Always Sunny in Philadelphia is a TV comedy show and when the weather is nice and warm you can find me (or can't find me) off training or racing somewhere... Amongst many other fun adventures.
So let's recap since beantown:
April 30 ITU Cross Triathlon World Championships in Spain: placed 3rd/ bronze medal in my AG. Raced on stir fried legs but so worth the trip to Spain with friends!
June: XTERRA east champs: 1st in AG and qualified for World Champs in Maui!
5150 DC Tri: 1st in AG and qualified for 5150 champs in IOWA

In the meantime, I'm deciding on many things like new bikes, new race wheels, and figuring out my chronic fatigue. The bikes and wheels can wait. The fatigue takes priority and may actually take me out of the game on some races this month?? Each day is different and each day I ask myself another question on what is going on. But as I read Inside Triathlon's article on blaming my doc on exhaustion (Augello p. 14) I may have to go to work and ask my docs how to liaison for Athletes because "we are not the normal range". I know some of the docs I work
with will take this as good material for the next joke. We love to laugh!
Everything seems to take more energy at a slower speed. But the left foot keeps following the right foot and I'm grateful for that and soon again I am hoping to return to my normal range as a Fastinista!

2011 Boston Marathon

2011-04-23T03:07:00.005-10:00

Too much of a gu thing is bad.

All went well til mile 16 when I took my 4th Gu (Roctane with 2x caffeine)... I completely lost power as soon as that Gu hit my stomach and my pace to 3:20- 3:23 ran ahead of me. There it went- I saw 3:20 go down the road from me..and then I saw 3:23 really pull away from on those 3 big hills toward Boston College. I just took too many Gu's with too much caffeine with really flipped my stomach and took most of the blood from my legs to my stomach.

Should've, Would've, Could've:

I invested $50 in a full box of Roctane Gu's. I have been taking these Gu's since they arrived on the market in 07. I like them and find they work for me better than any other forced nutrition in a easy-ready packet. I don't think I realized they had twice the amount of caffeine of a regular Gu.

My plan was to take a Gu every 4 miles. I figured I probably burn 500-600 calories each 4 miles- and to replenish 100 calories every 4mi, because I was going to push my body on this day and I want the tank never to be under half full.

I should've skipped the Gu at 16 - drank water & gatorade -and waited til 20 for the next Gu.
I would've added variety to my Gu collection (ones without caffeine).
I could've kept a 3:20 pace if the blood stayed in my legs and not my stomach.

Lots of room for error over 26.2 miles...

So in the end, I finished 3:27, a personal record for marathon in Gi Wings! It was a beautiful day!

I finally made it into the 3:20's for marathon... do I hear the teens calling me now??

I age up next year with The big F word- eek! So I made the cut to be one of the early ones to register for the 2012 Boston Marathon. Thats pretty cool. Just not sure if I am going to register. Paris is calling.

Recovery the days after:
day 1: swim 45mins
day 2: swim 40 mins
day 3: a very light spin (I felt like laying on the couch after work.. but thanks to my friend and uber athlete Branden who got me on the bike to flush out the legs- while I waited for my pizza to be delivered)
day 4: 2hrs mountain bike ride (it was awesome- and the quads burned every hill, but well worth it)
day 5: swim & yogapuncture
day 6: 3 mile run, light spin on the single speed
day 7: swim & pack my bike
day 8: light spin & travel to Spain for ITU Cross World Triathlon Championships

Big Kudos to my BFF Brenda. She made the trip very fun for me.. videos to come! Our friends who we stayed with in Boston couldn't believe we're friends because we are so opposite in many ways... but we are very similiar in 2 ways... we love an adventure and love to have fun!! When we get together we act like we're 15 again- total goofy we were then and we still continue our tradition of goofiness!

post marathon celebration at "Pairings" in Boston

Who do you run for???

2011-04-15T07:37:00.001-10:00


Gi Wings- Gianna's hairbows & signed and decorated by nieces & nephews.

This morning I ran my last 5k trail run before Boston Marathon. Mentally preparing on the race, and visually seeing myself through the race. This is the last race where I will be wearing my Gi Wings. After this race they are retired, and will be beside Gianna's crib at my sister's house. Below is a brief of the race report of the NYC marathon I recently ran in November, how the sneakers came to be.

Looking to make Gi Love made proud with a PR this weekend.

Race Report: 2010 NYC Marathon: Plaid shorts & Polka dot bows.

I’m inside a porta potta on Staten Island with over 50,000 people outside in the “start village” and on the back of the door; I see a big pink heart with a John Lennon quote across it reading:

“Love is a promise. Love is a souvenir. once given never forgotten. never let it disappear.”

I read it once, felt a flitter in my heart, and knew its Gianna. “Gi Love, you’re here”. Then I read and repeated it out loud to memorize the words, noticing that the letter “L” in love were the only letters capped in this phrase. I knew that was a moment, I had to remember. Reporting back to Team Plaid: Meredith, Michael, and Brian, I quickly told my team about the pink heart, heart-felt words… and told them it’s “Gianna”. Meredith and I had a laugh about how she reached out to me “in the lieu”. A bit embarrassed sharing the moment with the boys afraid they thought I was bit coo coo for cocoa puffs; my team was so supportive and listened attentively as I told them about the moment. Each one of us was sporting tiny hair bows that Gianna once wore, on our sneakers for the marathon. A little while later, Brian & Michael went to use the portas and came back to tell Meredith “there wasn’t any poetry in their portas. It was a sign from Gianna”. I lost my 2 (and a half) yrs old niece, Gianna, to the angels in heaven on November 1, 2010 and had attended her funeral the day prior to the NYC marathon. She was “our girl” and nicknamed her “Gi Love” because she communicated threw her love and affection. She talked to us with her eyes.

Team Plaid came together over plaid lululemon shorts, men’s wool scotch plaid pants, and shared memories of our dads. Our dads were well- known to “rock the plaid”. Although they did not know each other while living, we are sure they bonded in heaven as did all Team Plaid members did in NYC!

I started in wave 1, and the rest of the team started an hour later in wave 2. I am standing at the beginning of the Verrazano bridge with about 20,000 runners around me, and I am thinking of how many times I drove over this bridge in the past 10 yrs, and now I am finally trekking it on foot. I hear a man next to me compliment me on the bows on my shoes; he called himself “Red Dawg”. I told Red Dawg they are my niece’s hair bows, and then he asked me “which mile will she be cheering for you?” I told him “every mile”, then turned my head away from him and looked in the air trying to hide the tears that built when I realized what I said, and the reality of it. He didn’t press me for further information, and the gentleman next to Red Dawg took out his camera and took a picture of my shoes. I told the photographer, Josh, about the girl behind the bows, and how all my nieces and nephews signed the shoes and helped decorate them to support me on the run. There was never a discussion on whether or not I was going to run the NYC after the funeral with my sister (Gianna’s mom), it was more on what time will I be able to pull off. My sister and I would’ve liked to see a 3:20something… but knew it’s a toss up- and let’s just see if I finish it.

Miles 23-26 Central Park. During the entire run, I felt like I was running into the wind. As we headed toward Central Park, I thought of my dad, and how sometimes looked like a 6ft tall Irish leprechaun in his plaid pants. He had a pair of plaid for every season, every color. I thought of the Irish saying “May the wind be at your back and may the road rise up to meet you”. We turned into Central Park, and so did the wind. This time, it was at our back, and the man next to me asked me, “Do you feel that wind pushing us?” I looked at the clock at 40k and it read 3:33. (My Dad’s birthday is 3/3/33)

Mile 26-26.2 Finish. “Lets get this done” and then a man ran out and grabbed me by the arm, pulling me off the course. I was in disbelief and asking him what the bleep he was doing! He told me I need to exit the course. I pulled him along side of me (I am not about to stop) and told him to let go- He said I didn’t have a proper number. I told him I did (there were TP stickers on it) and to look at the chip on my shoe, to let him know I was a legit runner. ..there was no crying as I crossed the finish line, just the question of “did that really just happen?” and well… you can take the full week prior to this point, and to this very day and that is the question I keep asking myself “did that really just happen?” And when the reality does set in about it, I go thru every emotion as I did in the marathon. Marathons are not about speed, but how to efficiently move through the pain of pushing my limits. “Just keep moving forward – you will do this!” is what the lady in the Bronx should shout to the runners!

I ran 3:36 in NYC, I ran 3:36 in LA with the Gi Wings' - I never planned or tried to time it.. I just ran (forrest gump style)... but I have a goal this Boston Marathon: to run my fastest marathon time wearing Gi Wings.

The Dog Days are over....

2011-04-11T18:33:00.000-10:00

One week til Boston..place your bets!

2011-04-11T03:02:00.004-10:00

Excited that the Boston Marathon is in one week! Now all I need to do is hydrate, check the weather, swim, foam roll, repeat. I will do a few light trail runs this week and hit the track on Tuesday for some 800s.
I am really excited for this race, as my bff Brenda, will be joining me for the journey! We will be staying with family friends in the Boston area.

Last year I ran the Boston marathon in 3:31. I was a few pounds lighter than I am now... (I was sick a month prior). I ran 2010 NYC marathon in 3:36, as it was the day after Gianna's funeral & I ran 2011 LA marathon in 3:36, about a month ago (in a monsoon- under push- pace). I have a goal for this year's marathon, but what finish time would you place your money on???

This past weekend was a mile marker for the Wayne lululemon run club- they did 10 miles- and for most of them, it was their first time!!! I am so proud of them.. mostly for staying on track of the training plan! I knew they would achieve this goal, as long as they stuck to the plan. And everyone did! They made the sacrifices, baby-sitting arrangements, and "weekly runs".. one of the runners told me that she remembers signing onto the plan she had never ran 4 miles and today she ran 10! She also told me that she looked forward to these runs each week- this just made my day.
Sadly, I won't be there when they run their race on May 1st- but maybe I will be the voice in their heads ("eat, drink, run- celebrate").


10 mile training run - Rocky Style finish!

Keys to my Karma

2011-04-04T18:02:00.011-10:00

Thank you lululemon athletica for including me to be part of your blog featuring the lululemon ambassadors from all over "on the road to Boston Marathon". I love being an ambassador for lululemon athletica in Wayne, PA it has been such a positive experience! And the lemons asked me to be an Ambassador again for this year! It was in my fortune.... fortune cookie that is.

the lululemon 8 mile smile!

Our run club at the Wayne store is training for the Broad Street Run- 10 miles. This is a sold- out and a very popular race in Philadelphia. Its a great group of people! Stoked for their finish line experience. I enjoy sharing tips on the "run". I love working with people who want to achieve a goal. Its all in the training.. its ALL in the training. I remember the phrase, "practice makes perfect" when growing up. Practice, timing, and experience makes for Phenomenal! - is what I refer to now. (Have you read Malcolm Gladwell's Outliers - I highly recommend it if you are looking to be successful at anything)

Ok.. so let me share some of my "out of the norm" training tips from my Marathon Training (can be applied to Broad Street or Half Marathon). This is not take away from the greats of trainers out there.. just dare to be a different, add balance to your training, and do whats works BEST for you!

The Run portion:
I am a believer of 3 days during the week, and one long run on the weekend (if you work on the weekends.. your long run can be switched) The mid-week runs are just as important as the long run. One of those mid-week runs should be a speed workout or hill repeat workout.
The other days should include cross training... swim, bike, yoga, weights, or what ever you love to do in addition to running. Be flexible & don't throw the towel in if you miss one or 2 runs.. pick it back up where you left off in your last run- same if you become ill)
Typical week: Tues: speed/track workout =30-45 mins; Wed or Thurs: 60-90min run; Friday: 30 min tempo run; Sunday: 10 miles (depending on where you are during your training) For your long run - I am believer of throw your watch away, and just complete the mileage on the schedule & its very important to make sure your run route has food, water, and bathrooms.

Me? I would eat a non-fatty meal the night before. Get up, drink green tea, glass of water with electrolyte tablet & eat a banana. About halfway thru my 16 mile run (mile 8), I make a quick stop at a gas station and get an apple juice - 240 calories- contains potassium, some sodium, & Vitamin C- it quenches my thirst & tastes better than gatorade or a 100 cal gel packet-I always have at least one gel on me during my runs.
The long training run- some people never peak over 20 miles during marathon training. My longest run will be at least 24 miles (with the gradual training program leading up to 24 miles that includes a couple of 20 and 22 mile runs). I personally think 6.2 miles is a long distance to introduce to your body on marathon day!

Post Long Run
Cool down walk with my dog, Recovery shake, Shower, Foam Roller & Hot Tea. In that order (sometimes the recovery shake is in my hand as I am walking Vinny)
Cool down Walk- or Jog is important after long. Its very bad for your heart & legs to just "stop", and then sit for a while. Vinny, my dog, gets super excited to see me after my run because he knows "its a walk in the park" time.
Recovery Shake: Whey Protein (20g of protein), 1 banana, handful of frozen berries, 1 cup of coconut water or rice milk.
Shower: I have been training in the winter.. this helps normalize my temperature and feels good on the muscles. No ice baths for me. I prefer the pool or just a salt bath if I am that sore.
Do I wear compression socks? no, I wear skinny jeans. Seriously.
I feel that a pool or doing a handstand would make for a better recovery on my legs. This is my gut feeling. I am sure there are many studies to tell me otherwise. But I worked in healthcare for 20 years now (listening to doctors' teach about their specialties is my job) and compression leggings are used after cardiac caths & compression sleeves are for cancer heroes with lymphadema. Athletes are healthy individuals.. and there is a reason that our own bodies need to recover naturally & on our own time. My 2 cents worth there.
Foam Roller: Every runner must have one of these! My friend Sharon gave me one about 3 years ago. She said to me: Wake up, Foam roller, brush teeth- everyday. She has personally saved my ITB & upper back.
Hot Tea: I prefer tea over coffee, and I prefer non-glued green tea bags. (tea will have its own seperate blog).

Pedicure- O.P.I's color "keys to my karma" & Vinny- my cool down dog!

Phenomenal Effects- the keys to Karma - Self Love portion of training:
Ok lets face it.. some people think running 10, 16, 20, 26.2 miles is crazy and sooo hard on one's body.
It is, especially if its on concrete, paved roads, and extreme temperatures.
So every good runner (athlete), needs to truly learn "self love". Your body is the most valuable piece of real estate on earth. Take good care of your body, and it will take good care of you.
Please don't let anyone tell you that you are being selfish or "pampering" yourself when you are running, working out, training, or any of the following things I am about to list because this is about your wellness, preventitive medicine, maintenance for life, and taking care of yourself... because only you hold the key to your karma- no one else.

Take it to the trails & enjoy the scenery.

Go off-road- run on a trail- gravel, mulch, or dirt path- take a path that is not paved. This will work your muscles more than your joints when you run. Your joints will learn how to "spring" rather than pound on the run. You will have fresh air (no cars) that will enhance your breathing and a scenic route to mentally let go. Always go with a partner or a few people when you run on the trails.

Pedicures- will help you keep your toe nails & feet pretty. Ask for an extra 10 mins for $10 on the massage portion. The tendons around your feet need this attention as it will help keep them flexible. Flexible ankles make for faster times, and better strides. Go for the mani too... especially if there is a special! ( I often skip the mani and get the extra 10 for budget sakes). When to get one? After a run is often best- but not if you have any open blisters on your feet- wait til it heals. To keep your toe nails. Cut your toe nails yourself before the pedi, and keep them short (no white length).
Massage- find yourself a "sports massage therapist". Ask your local running store or lululemon for names. During marathon training, you should have one at least every 2 weeks as you get into your 20 mile runs. This helps keep the ITB loose, less pain on the knees, better recovery, and helps you relax.
Swim- don't know how to swim? learn. Just another reason you should get into the pool. Being submerged in a pool elevates your muscles, helps reduce any inflammation by cooling your entire body, easier on the joints, and is a life-saving sport. Swimming and yoga are runners' saviors.

pigeon posing

Yoga- will strengthen and lengthen your muscles- ALL areas. And there are so many poses that help runners stretch out their legs for a better run stride, and better run posture. Besides everyone needs to go into savasana!

Naps- Sleep is the bodies' natural way of recovering. Siestas should be mandatory or I need to move Spain. America frowns on naps or resting.. and we work hard. we are very active and so much stimuli in our environment. Our bodies need to stop, re-charge and the nap is a natural drug prescription for healing (w/out the cost of a pharma ad) But no one will tell you this.. as it may conflict "Tired?- here take a pill, or drink this...", no one will say "take a nap"- unless you're an athlete. Most professional athletes will schedule naps into their training as "business meetings". Ryan Hall is one of these athletes. 8 hours of sleep is recommended.
Something to Look Forward to at the Finish Line: This is entirely up to you... but some of my favorite things that help me get to the finish line is that thought of a cold drink, brunch w/ mimosas, ben & jerry's, or a kiss and a hug from my man. Whatever you desire- make sure you get it when you finish! You derserve a nice treat for achieving your goal!

Marathons need a Veuve Cliquot bar at the finish line (Paris 2012?). Sushi is my pre-race meal for marathons & triathlons.

Are you asking "when am I going to find the time do these things or take a nap or run 20 miles?"
Well, same as you find the time to grocery shop, pump gas in your car, take a bath, and put money into (or withdraw from) the bank. Starts with a want to do something for your self, self love. Create the time. Practice what you want, timing is everything, and you have the experience to pull it all together... Just Go For It! Its your Karma.

April Fools Gold

2011-04-01T13:57:00.003-10:00

Did you play a prank or throw a fictitious scenario to your friends today? or were you on the receiving end?
I saw a couple on fb, twitter, and email that were really good! Especially the one from Dibs & Rinny- couple of my favorite triathletes. I love giving into the national day of pranks & jokes!
At work, I personally called a doctor I work with, and told him my friend who works for Victoria Secret and asked me for a doctor to be on the set for their next photo shoot in NYC, and we chose him. He thought that was very funny.
I also put on my facebook that I signed up for another (full) Ironman, as my fb april fools joke, now I feel bad because so many of my friends were so supportive of me doing another one. I had to tell them... I was one and done with IM (at least for this age bracket). I don't plan on participating in another Ironman in the near future.. its not completely off the list... just not now. Time is the main reason, money is second ($575 race fee to start). So much personal time is sacrificed to train for IM. The respect of Ironman racing truly lies in the training. After properly training for an IM, you feel you can accomplish anything!
I plan to participate in the IM 70.3 events, as they are much more practical with a full time job & family/friends. I am looking at Boise (family), Muncie (fast), & Poconos (close to home) for 2011. Sadly for me, Boise & XTERRA East Championships fall on the same weekend. I need to choose.

I just ordered my "Team USA" triathlon suit for ITU Cross Triathlon World Championships in Spain! so between Boston Marathon & Spain.. I have my hands full & pockets empty.

Next Blog: SA's Marathon Training Plan: How pedicures should be a part of your training plan.

Sailed away to Key Largo, Just like Bogie & Bacall

2011-03-30T17:51:00.008-10:00


Palm Tree Pose

I love my photographer!!

The temps are warm. the sun is shining, the palms flap in the wind to make the sound of rain... the cranes are perched on top of the boats, and the drinks taste better in the keys.
Life is Good...but Life on a vacation in the Florida Keys is Good Living. My friends asked me to post pics on facebook of my trip... I think they may have regretted that request. I was posting pics of all fun fruity drinks, water spots, palm trees, and me working out... just having a little fun with them. I love vacations. I love to travel. I love to travel to warm places, and of course I love to run on vacation!

Nadal & Lopez take to the court in Key Biscayne

Only about 4 days in Florida and managed to cover poolside lunch time, a sunrise at my bedroom window each morning, Key Largo sunset, hour runs, lagoon yoga sessions, pool lessons with the geckos, professional tennis watching: Federer, Nadal, Wozniacki, and the Bryan brothers; managed a sunburn (spf 30/sport), raw bar dining: poke AND stone crab claws- this girl was in HEA VEN! Key lime pie, Key lime pie martini, Veuve Cliquot & Sushi at Sony Ericsson, Mandarin Dinner in Miami, I even twittered my last run in Key Largo (Ocean Reef). Then it was back to NYC. Funny thing on the plane there were over 30 plus teenagers from Venezuela, and did not speak much english... but they were all singing "Friday, Friday..." on the plane. So we finally got rid of Bertie Higgins' "Key Largo" song out of our head, and soon replaced by Rebecca Black's "Friday"....


"We had it all..."- Thanks Bertie Higgins!

I will go from fresh fish to frozen TJ filets, lily pulitzer sundress to power suit, flip flops to boots, white cotton cardigan to black wool coat, and golf cart to Prius... well there really isn't much of a difference in the last one there.

We lalalove Liana!

2011-03-23T19:20:00.005-10:00

Liana Cameris

Have you ever had a Nutbrown Hare moment with your bestfriend, mom, dad, or child on who loves who more? My Philly triathlon friends and I could easily get into a competition when we talk about how much we love Liana, not only because we are athletes, and its only natural to "one up" each other when we get into these types of conversations- but how she has helped us become better athletes and better people! She has a great energy, charisma, and loves to enhance people's lives! She will sign her emails "with ooooodles of love" to all her students. And we'll send back ooooodles of love and gratefulness for her teachings!
Liana has performed her fire arts dancing for our friend's 30th bday; Cliff (fellow lululemon ambassador)& Jessica hosted a candlelight yoga dinner, where Liana led about 20 triathletes in a vinyasa class. A group of triathletes will go to her vinyasa class at Dhyana in Ardmore, and she still remains to be so sweet & patient when it comes to our lack of flexibility among her yogis.
I had become a staple in Liana's intro to Hoola Hoopvinyasa series at Dhyana Yoga in West Philly. This is a beginner class, where we would perform a vinyasa flow to warm up and then take to one of her colorful hoola hoops, that Liana has personally crafted by hand.

She sells the hoops!

This winter I had a shovel injury and this class helped me open up my hip flexors and work on my core and balance. I was not able to bend much nor able to run for 3 weeks. Each wednesday night a group of us would pack into a car and head to the city to have some hoola fun with Liana! She put the tunes on, and we would hoop! She taught us how to correctly hoop and we were in awe of all of her hoop'n moves- thinking "I want to do that some day!" The class is a great outlet as its different than most exercise class or the training I do for marathons & triathlons. It absolutely brought out fond memories of childhood- but as adults, it can bring out our fun "adulthood" (wink, wink ;). The hoop will massage my back muscles on the loops as well as my stomach. We learned to hop into the hoop, hoop over head, switch out arms & reverse direction! Its endless practice & fun- and you do break a sweat! so bring the water! Hoops would fly off and around- but no one ever seemed to get hit by one. Our toes would get a bit abused- if we dropped the hoop on them- yes, we did it in barefeet (its all the rage)! I wish more men came to this class... I think they would learn alot & with Liana as your teacher, its never intimidating.

Wednesday night Hoola Hoop'n at Dhyana Yoga

I have learned some fancy hoop'n & now ready for the next level!

hoopvinyasa:
"a playshop that seamlessly weaves together two magical forms of meditation and joy: hula hoop dance and vinyasa yoga. This practice builds on vinyasa sequences in new ways -- wherein hoops become tools for alignment and self-adjustment for the physical yoga (asana) practice, and the spinning movement of the hoop becomes a way to dive deeper into the meditative focus (dharana). Vinyasa yoga and hoop dance come together in unique flow, pushing new boundaries and finding balance between stillness and movement, focus and fun. Hoop vinyasa is open to students with experience in either yoga or hoop dance...or both. Come release your inner child and play with intention!"

Yoga-puncture was my next amazing experience with Liana, and her friend Lina. I had some personally things to sort out at the time- so I was really looking for a bit of healing going into this session. I received that healing after I left the yoga-puncture! Liana led an invigorating vinyasa flow that maximizes our bodies to receive the detoxifying acupuncture that is placed in our ears by Lina. The specific treatment is called NADA www.acudetox.com. So the gist is to release what ever is holding you back from what you want to accomplish. Before the class you are asked... if there was nothing holding you back, what would you want? and how would you see your life with all those amazing dreams coming true? So as we are in shavasanya for 30 mins (?) wrapped in blankets and the needles in our ears... we are asked to "dream". So what happened to me? Lets just say everything that was on my mind, came up to the surface, and then were let go so I could dream of what I wanted for me, healing for my mom, and goals achieved in my life. Physically, I felt it in my stomach area.. and for others who were there in the class, they felt it in their face, hands, and other areas. But what was interesting to me, is that our common ground was these were areas of our bodies where we felt stress.
As I was driving home from this session, my friend called me to see how I was doing, as she knew I was having a rough time at this point. I tried to talk about it, but physically couldn't- my body wouldn't let me mention those problems I had in the beginning of the session... as they were let go at Liana's yoga palace! I explained this to my friend, and then she replied: I need to go to yoga-puncture!

Ok, so if you can see what Liana has done for me personally, you too can see why we love her soo much. But if you ever try one of "those ridiculously delicious cookies Liana's been baking", it would be love at first bite for you! they are gluten- free, vegan and filled with oooooodles of Love!

Who am I?

2011-03-21T23:04:00.004-10:00

lululemon dance team at mile 22- Brentwood!"..its all about learning to dance in the rain"


Meredith & Julie- Team Plaid & Jouer support crew! They jumped in at mile 22 and ran with me!

"Piece' de resistance" 3:36 in LA & NYC!


Joie de Vivre a la Viceroy amenities!

I am on my way home from LA, sitting in first class on a (packed plane) red-eye back to Philly. Just left Meredith as we ate Wahoo's fish tacos & drank a dos equis on her deck in Marina del Rey- officially saying good-bye to LA as the sunset.
I ran the LA marathon yesterday, through torrential rain downpours & temps in the 40s. I decided to run LA again back in January, as my birthday/spring training/ get-away/ visit good friends/ weekend! It is my last training run as I prepare for Boston Marathon, in nicer weather than Philly. My strategy was to run this race sub-marathon pace, and to enjoy the LA tour by foot. Well that kinda went out the door at mile 1. It rained, it poured, lightning, thunder, and then it poured some more, and more, and mile 20 there were no walls, there were floods. I stopped to use the porta john at mile 3. I had a bit of a wardrobe malfunction at mile 4, but a nice runner gave me 2 safety pins that helped keep my bib from flapping in the wind. Mile 13 I finally shed my jacket, the jacket that was supposed to go after mile 1. Mile 19 we are going through the floods and I strike up a conversation with a girl next to me.. she asked me how many marathons I have done.. and then found out this is her second. It was Sara and she goes to UCLA. I also found out that she had only one 18 mile training run, and that it was done last week. This is at mile 20.. so I told her to just stick with me and I will push her through to the end, but we are going to pick up my friend at mile 22 and she will run the rest of the way with us. At this point, my forearms and hands were cold and numb. I took off my watch because it was too much for my arm. Mile 22 we hit the lululemon dance party in the rain, and picked up Meredith! She ran with us to the finish at Santa Monica pier! We wore our plaid shorts... the LA plaid... for our Dads (who were known to rock the plaid). I wore my Gi Love wings on my shoes, and saw the irony that I finished 3:36 - the same as NYC marathon- wearing "her shoes". Should we start placing bets for Boston??
Afterwards, I hobbled & shivered all the way back to the Viceroy, 2 blocks from the finish line. This hotel was amazing! They took great care of the runners and families! Marathon morning they started us off with a great spread, coffee & tea bar before we took the shuttles to the start line. The shuttles to the start line were just around the corner from the hotel. I really felt like I was living large here... the warm bathrobes & slippers were just what the doc ordered after my marathon. After the marathon, we rallied the troops and went to the hotel's lounge/restaurant to enjoy their marathon happy hour specials from 12-5pm (pic below). It was still pouring down rain outside... we couldn't believe the monsoon was still going on through the night. We ventured to the promenade, but everything was shut down for the night because of the rain. Much like a town back home shuts down for ice storms. (snow we still stay open, ice is too dangerous).
I went shopping on Marathon Monday on Main St in Santa Monica. I walked into a boutique store for children, looking for something for my niece who's birthday is next week.. and Julia Roberts and her husband were buying something for her little boy. Another cool celeb sighting was sitting at the bar at Sushi Roku eating my pre-race meal, sushi- and there sits Clint Eastwood diagonally across from us.


LA Women & the Philly girl ;)

I know I will be paying this trip off for a while, but I had such an incredible weekend! I Love LA, even though I am not a famous celebrity, everyone in LA makes you feel like a VIP!

On a jet plane

2011-03-18T11:45:00.001-10:00

Flying PHL to LAX with USAirways free wifi... blogging because I left my 2 books on my coffee table at home. we are about halfway to LA now.... so that would put us smack in the middle of the US!

I am really excited for this weekend. Heading to LA and running the LA (lahh) Marathon on Sunday. I did it last year with my BFF, Jeannine. And I really wish she were running with me again on this marathon. I am not looking to PR at this marathon, as I use this course to warm up for Boston. So I will be racing some of it.. and running sub-marathon pace for most of it. Its not typical marathon training... but it worked for me last year.
My friend, Meredith, who ran the NYC marathon this past November will be joining me at mile 20.. and she'll be running me into the finish line.. and then we brunch!

Looking forward to a fun filled weekend in LA & Santa Monica area with good friends!

We will be wearing the tiffany blue "LA" plaid lululemon shorts.. with some Gi Love tops- Thanks to Bryn Mawr Running Co! Look for us on the course... or sipping Mimosa's at a restaurant after the race!

This pic is from last year's marathon. Meredith & cheer crew met us mile KSwiss mile 19 and she ran a mile! Jeannine & I are in the shorts.. yes matchy matchy. I love being hammy!

I AH mmm BACK!

2011-03-14T15:04:00.006-10:00

Whoa- Its been a year since my last post.. and life in the past year had more twists and turns than any XTERRA course I've done (yet).

But here's a quick run down on last year's (2010) race madness!!
-Miami Int'l Triathlon- 3rd in my age group (ended up in the hospital next day- caught a virus- March)
-LA Marathon- ran with my BFF, J9- 4:10 (one week after Miami tri - March)
-Boston Marathon- 3:31 (I friggin LOVE this marathon!!! April)
-XTERRA King of the Hill- 3rd overall- 1st in age group ( I remember I didn't feel like racing this race and thats never a good sign, but I love this closest to home course- May)
-70.3 Eagleman June (they started an hour later in the heat, changed the swim and it was more than 1.5 miles, decent bike, and completely melted on the run- and thats the last time I will do this race- and a big thanks to my friends for not letting me camp in the high school parking lot)
-XTERRA Richmond June (had a complete endo pre-viewing the course, had to switch out my brakes & gears b/c they broke on the endo, and then my pedal broke off about mile 3 into the bike during the race- all I could ask myself is "WTF"*- placed 4th in my age group and qual'd for ITU world champs in Spain '11- I had a great time with friends)
-XTERRA Mountain Champs Beaver Creek- July (very glad I raced Colorado, up against the altitude & athletes. I held my ground with all that climbing. I Loved racing & being in the Rockies!!- had a great time with friends)
Century ride- July- 100 mile ride for American Cancer Society.
-XTERRA Appalachia- loved this race venue- great course for all 3 areas!
-XTERRA Bear Creek- called in sick to this race :(
-Livestrong Challenge Philly - August 100 miles on the bike (One of the best experiences, and one of the proudest moments as Team Captain.)
-XTERRA Schiff Scout- August (3rd overall?? I was in 1st until the run- I ran off course and did a mile more on the run... another wtf* race- had a great time with friends)
-70.3 Syracuse- September (was ready to end my tri season 2 days before this race- had a great time with friends.)
-XTERRA USA Champs- a week after Syracuse. (should've ended my season 2 days before Syracuse- or maybe it was the fall in the parking lot before my preview - had another great time with friends;)
-New York City Marathon- November. "Team Plaid" very meaningful, ran in memory of my dad & my niece, Gianna. I will run this again. 3:36 - had a great time with friends & family.

that sums it up for last year (I may have missed a few races to post here)... but yeah... people think I am nuts. But I think some people are nuts too ;) - also find them interesting & fascinating people, and friends with most of them!
If you asked me if I would do it all over again.. I would say "ABSOLUTELY"!! If you ever think you're going to have the perfect race, you might- but where's the fun in perfect?
*refers to What The Fairy? (really... I like to keep this blog pg13) but if you were there when I fell on the endo, the fairies were screaming lots of painful words!

March is Colon Cancer Awareness Month

2010-03-12T08:32:00.003-10:00

At the end of this month, I will have the privilege to speak to a group of people at the Abramson Cancer Center's 4th Annual GI Cancer Educational Conference to recruit special team members for the Livestrong Challenge in Philly on Aug 22. I am looking for you, survivors, to join our Penn Medicine team! But what I will also witness is many top specialists in their field of GI Cancer speak to patients, caregivers, family members, and anyone who has been affected by Ca. Each have areas of interest and specialty. Because the GI system is so large, they get specific: Liver, Colon, Pancreatic, Colo-rectal, Stomach, and esophagus. Prevention is the best cure for GI cancers, as one of Penn's top docs discusses how you can prevent colon cancer.

Yesterday at work as we were on our mission to speak to primary care docs about GI Cancers, we got to stop by one of Doc's neighbor, and witnessed an artist among his works..
Here is a pic of the doc, the artist, and the art:

Lasagna & chipwich for breakfast

2010-03-08T17:58:00.003-10:00

The day after I finished IMKY, I craved Dairy Queen, burgers, and pasta. And then for almost a week straight I woke up hungry and went to bed hungry. Text msgs with my fellow racer friends of IMKY that week were all about the foods we ate, and how the tank never felt full enough!

I had a similar feeling this morning.. and luckily my friend sent me home with leftover lasagna from dinner lastnight, AND a homemade chipwich to accompany it (homemade yummy chocolate chip cookies and breyers fudge ripple in between). So who am I to be eating like this a week before a race where I would like to crush my field and take a top spot in the most competitive female "AG"?
Because I am such a big deal, I should be taking my body fat percentage on any given day. Maybe if I take a podium spot at this race some bike companies will sponsor me. or maybe Breyers Ice Cream will!

I love training for triathlons, I love fueling to race, and I love refueling my body after 2 days of 50 miles of riding, 19 miles of running, and 2 miles of swimming.

When I woke up this morning my body needed to refuel itself, so it pulled itself up to the pump:
"fill her up please"
"Jus so happens we have a special today: Veggie Lasagna and a Homemade Chipwich."
The nice attendant made sure I had a cup of coffee too, and whats a morning without coffee heading to a 9am meeting?
"Thank you Ma'am and come again!"

You can get with This or You can get with That!... But THIS is where its at!

2010-03-03T18:22:00.001-10:00

Engin Engin # Niner ....

THIS "953" 29er Singlespeed Bike was in my dream the night after NAHBS. I rode this bike on the Wiss trails (rolling right out of my house onto the Wiss trail system) but then I woke up! Checked out the website, and here was the picture... I think they planted subliminal messages as they were handing out free Blue Moons at the show. My wheels are spinning.

Pink is my new obsession... Pink is the color of passion... cause today it jus goes with the fashion
Pink it was Love at First Site! (Aerosmith)

Gearing up for the next few months of some good races, and of course Boston Marathon. These are so light, so hot, and so mine :) Thanks Ja & Bryn Mawr Running Co!

Today, a friend of mine ran an article in examiner on Why do you run?, she included my answer:

"I run because I can. I can push my limits. I can think clearly about life. I can feel my heart pumping. I can feel my lungs working, and I can wear my lululemon shorts with a purpose. And I can be me!"

And Today I was also asked to be a part of the lululemon ambassador program for the Main Line area! Woohoo! Again, to be a person to help promote healthy lifestyle living and I get to wear "athletically hip" and HOT clothes! Here I am on Makena Beach in Maui in my lululemon grey & Pink Run Speed Short, cleaning up the beach with fellow XTERRA Athletes!

Virginia is for Lovers... I can fall in love with it.

2010-03-01T11:31:00.014-10:00

Took a trip a few hours south to Richmond, VA and visit with friends, Patti & Jon. They are part of the XTERRA family and a very athletic couple. I have done a couple of HIMs with Patti and looking to race Eagleman with both Patti & Jon this June. They are also thinking of racing XTERRA East Championship in Richmond (the following weekend) too! We need to get Patti on the mountain bike! She's a great cyclist! Maybe her Tsali, the cutest puppy in Richmond, can convince her to try the mountain bike.
I brought the road bike... next trip I might just invest in a bike rack, b/c there's lots of great mountain biking trails, running trails, and scenic road riding.
We got our swim on Friday night, and Saturday we set out for our 36 mile bike ride in Richmond. It was windy.. and when we thought it would warm up, it became cooler?!
Then we met up with Jon and his friends back at the house, they rode 40 miles of trails at Po cahontas that morning before we headed out to NAHBS. We had a lot of fun at the show, and the free blue moon was really tasty. My favs were Poka, Engin, Scrub components, the dude with the glasses at the Twin Six booth (you beat my Granogue time by 20 mins, and I did 4 laps like you on the Enduro: rematch?), Sheila from Sheila Moon.. thanks for letting us have some fun with chic bike clothing! Groovy bikes.. were bangin' and Peacock Gro0ve needs to get "beer" cages down right, we wouldn't want them to fall out..

So we had every intention to go to Sticky Rice for some sushi after the show, and a good pre-race meal for the Colonial Half Marathon on Sunday... but that one FREE Blue Moon changed our fate and half marathon times. After that beer, we set out with the group to Capital Ale House where there was a benefit for MORE, a benefit for the trail system in Richmond with some good beer, good eats, and good bluegrass music, and lets just say MORE seemed to be the theme for the rest of our evening, because not only did we want to stay for MORE, but we wanted to eat More, drink More, and spend More... What a super fun night, and and super fun people!

When we all woke up Sunday morning... coffee was our friend. The crisp air and sunshine helped too. Those tasty carb loading beers the night before, were kicking our ass in the morning. We were grateful the run wasn't until 1pm.
We pulled into William & Mary College around noon... and the clouds came out so it got much cooler. We were all agreeing on the shorts for the run... but the long sleeve vs the short sleeve was still debating.. Long sleeve it was. The wind was picking up as the afternoon went on. We were a bit gun shy at the start, somewhere in the middle trying to stay warm, that we didn't even hear the gun start. The course was challenging with downhills and uphills (I am staying away from the words "rolling hills" b/c unless I am on a set of wheels, I am not "rolling"), off road patches, cross country drop ins, wooden bridge, on a gravel cement(?) trail path in the woods, and some roads. But the wind combined with the hills made for good beantown training. Mile 11 a had to dig down a bit, and all of a sudden I got competive.. passing. Wearing shorts was a treat... but not so much for the people I was blinding with my pasty white legs!
Anywho.. came out with 1:39.. with no timing chips at this run? its 2010 and sponsored by Anheuser- Busch? jus sayin..
Lots of fun with free beer at the end (are you catching onto the theme yet?). Patti came first in her age group and I came in second in mine (really 3rd, b/c one of the ladies was bumped up to the top 10). Jon finished strong in his AG: 17th and one of the largest AG fields.
Then it was time for home... back in the prius and back to the snow globe, the place in PA I call home. Looking forward to seeing my doggie dog! Made it home within 4hrs, record time. DMB Live kept me company the whole way home.

XTERRA Ambassador 2010

2010-02-24T20:18:00.008-10:00

"You have been carefully hand selected to participate in the TEAM XTERRA Ambassador program. By agreeing to the following you will be an invaluable part of the XTERRA team"

I am so excited for the 2010 year! I LOVE MY XTERRA RACING!! And to be recognized among the best athletes at the sport of XTERRA, the race I love to do, is truly an honor! Think about what you love to do, and you are in the top 10% in the world? If you pick up what I am putting down, then you "get it".

So where do I begin for 2010??

XTERRA!!! I deprived myself of these races in 2009 for my first "IM"... and all I can say is "what the hell was I thinking???" I really missed being on the trails ( I was on the trails somewhat, but not as much as I did in the past seasons, especially the Mid- Atlantic Super Series). I really missed the 2 loops of swimming mixed in with a run in between. I missed the bloody rocks. the twisty turns, roots, logs, the "hike with the bike", stomping, sloppy conditions, scraping dirt out of the front derailure, scrape mud out of the rear derailure! I missed being on the trails, period! I trained for IM on the road, and found an outlet here, but there is no outlet that can sub for the trails.. anywhere! I even took on the "sweeper" for the XC races for our Philadelphia CYO (kids from 5-14 yrs old) meets at Belmont, just to get back on my mtn bikes! I was a child therapist on a mountain bike. we'll let just say,... the kids who I was sweeping in, were there b/c of their parents (and thats fine, but parents after 3 meets if your kid is holding up the next race AND NOT IMPROVING his/her race time, then its time to pull out... jus sayin' ...and I am coach too!)

I found a new perspective on IM racing, but XTERRA racing takes an athlete of skill, balance, speed, and endurance. A true test of athleticism.

so I am back to tell all... to give you the latest on my races for 2010... I wont miss a max heart beat...

Pics of Louisville Ironman

2009-09-10T05:36:00.001-10:00

Action Sports International

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2009 Louisville Ironman

2009-09-09T20:29:00.005-10:00

My dearest apologies to my blog readers. But like this blog, I have neglected many things and had to let some stuff fall to the way side to train for Louisville Ironman.
Details lie here, Summary at the bottom (if you want to skip the details).
Training: Lets go back to the last blog: the RnR SD marathon, 2 weeks later I did a half Ironman (HIM): Eagleman 70.3.
Eagleman was a disappointment only because I figured out that my bike crank large ring was 55 teeth and my small was 50 teeth, apparently only men over 6'7 need this big of a ring. So recovering from a marathon that was 2 wks prior and working harder than most riders, my legs were spent and my run split was pathetic. But.. its all training for my A race: Louisville Ironman.
So having that under my belt, I bought a $60 8 wk training plan online for the IM. The plan was not personalized to me, but I made it personalized to me.
Swim, 50 meter pool helped me in such a great way. I finally "felt" a rhythmic stroke while swimming sets of 1000 meters.
Bike, found some nearby Bryn Mawr hills for the week rides, and took it to flat back roads of the Jersey shore mainland to long endurance rides.
Run, Bryn Mawr Running Club.... has made me such a stronger runner!
The plan:
Author: David Glover
Requirements: (basically complete a HIM) swim 1500 meters, bike 50 miles, and run 10 miles continuously.
Plan: 63 days, 151 workouts, 104 hours, and 70,00yds of swimming, 922 miles of biking, and 200 miles of running. The plan also incorporates strength training, stretching, and core... but I also work, and would like to keep my job. So the things that did include swim bike or run, fell to the side only to be done maybe a few times over the 63 days.
Actual: 60 days, 147 workouts, 100 hours, and 65,000 yds of swimming, 890 miles of biking, and 200 miles of running.

I always felt tired. Trained on a tired body was the theme. It makes sense, it made me a better athlete, I hated feeling tired all the time. But as I look back on it, I loved every moment of the challenge of training for an IM. I did some training with friends, especially the runs. I welcomed the friends on the rides. And as much as I hated trying to keep up with some of those faster guys!! I knew it was only making me a stronger rider. I built it up, then tapered for the race.
Tapering. As I tapered the body started to get all crooked and painful on me. I had to call Jacquie to help massage out the tightness I couldn't stretch out. Of course I am thinking to myself, I should have kept committed to the flexibility sessions David had given in his training plan! I skipped almost all of them, and did very little stretching.... I was too tired.
My bike, after much tweaking over the summer. I got a new stem, new crank set, new seat, new pedals, new tires, and a new shimmy in my new bike shoes. When I was in New Hampshire spectating at the race, Timberman 70.3, I had a bike fitting at the race mechanic, PKT. He was from North Carolina. You knew this is man who could identify what all sorts of plus and minuses once he saw you on your bike. So he asked me, Do Ghosts pass you going up hill? ..of course they do! I just thought I was a weak climber. he showed me how my weight was distributed in the wrong place, and he also noticed the discrepancy in my leg lengths, hence the shim in bike shoe. So there I was ready for the following week with a last minute fitting and some aches and pains that need to be massaged out.
Travel. Drove to Louisville by myself. Met up with Philly friends who are also racing Louisville. Chris, Mike, and Lou. It was great that they we all hung out together. We did pre- swims in the mornings, rode a little, pre-viewed the bike course, ate together, and calmed each other's nerves about the race. Bunch of "what if's" were spoken. I will forever have a bond with these comrades who I shared the first Ironman experience.
Race.
Before I got in line for the swim and was body marked, I cried. I said, I cant believe I am doing this. I NEVER cried before a race... weird, but emotional me!
The swim was a time trial start, first come first serve. It was still dark out. I walked a mile, then a mile and a half looking for the next available spot. Finally I heard someone call my name, it was Chris & Mike from Philly. I asked them if we could get in line with them, and they said sure. It was really cool to start with them!
The swim was kinda gross and murky in some sections, and lots of walls of slow swimmers but other than that.. it was fine. 1;15
The bike was nice. It remind me of Chester County back roads (would've done more training in that area). Lots of Horse farms, never a dull moment like the hellish rides I had in Delaware. I took it easy on the bike, maybe a little too easy? A lot of people passed me, but I knew I would see them on the run. Always had the thought of the marathon in my head, especially on the hill climbs. But any which way, I was ready to get off the bike and run at mile 40! 112 miles and 6hrs and 30 mins later I got my wish.
The run. lets back up a bit.
The bike to run transition (T2)... was over 7mins long. Here is the sign of a rookie. I changed completely...put the wrong bra top in the bag- one with cross straps.. that was difficult putting on. I quicked got dressed but then I had to use the portie (haven't gone in over 7hrs at this point), and the ONE volunteer who was putting on sunscreen on the athletes had a line. I needed some, b/c the last one missed some spots. Note to self, just put your own sunscreen on before the race. (they asked us not to do so).
Out to the run, I came up to a girl who was running out as well, I said lets go run a marathon (with a smile), but she looked at me with a shocking and frightened face. I thought to myself, didnt anyone tell her that was next??? Lap 1: 13.1 miles, ran every bit of it and felt good. I started to go too fast, I felt myself going too fast. So from mile 15-19 I had to walk the aid stations.. I hate stopping and starting (it takes more energy). At the last 10k of the race, I told myself to go... and just go, no aid stops allowed. But now I was "conditioned" and wanted to stop at ea aid station. Then a guy came up on me and said "hey lets go, I am trying to keep your pace, its good". I responded with an ok, and we ran side by side. he wanted to make small talk, but I didnt nor really couldnt. He was from DC. never got his name. But we were cooking. and then we came to bridge where it went down and then up. I couldnt recover from the up slope, so I told him I have to walk this aid station to recover. We had less than 4 miles to go. So once I recovered I ran, and promised myself not to stop. 3, 2, 1... less than 1 mile I really picked up my pace, even got Mr DC and said "gotcha". We ran in together, but then I backed off a bit and let him go, only so I could have my own moment to come across that finish line. Run 3:54
I came in on the last stretch under the lights of 4th street live and the announcer saying "Sue Anne Clark, you are an Ironman"...I was just soo HAPPY to cross that finish line. One of the best feelings I ever had. ONE OF THEE BEST FEELINGS!
A volunteer catches me, throws a heat sheet on me and tells me to stop and wait in line. Wha Wha What? Why?? I have been in forward motion for about 12hrs and over 140 miles to a complete hault? Only to find out that I was in line to get my picture taken with IM logo's behind me. Mike came in after me, 5 mins later. We all waited for Chris C to finish, and did so with a corona!
I was craving real food, a burger please!
I had turned to my friends as I am drinking my Corona, I can't believe I JUST DID THAT?!!

So overall: My training was soo much harder than the race, which leads me to believe I took the bike a little too easy. I know I can improve soo much more time next race, and know exactly how to, which is good news to me. Louisville people and the volunteers were Amazingly great! I highly recommend it, and hope to sign up again for next year's race. I felt a little out of place at the IM, as a female. There were 130 women in my age group, we had the largest field of females. Being a heavy male dominant race, there was so much testosterone in the air, I was afraid to catch some of it and grow a beard! I rolled back into my norm of the halter top and AG jeans the next day. Maybe I was just sick of so much IM paraphernalia. Anyway, I was sick after the race . I thought it was allergies a few days before the race, but turned into a nasty head and chest cold. Its gone now, took 10 days off completely. Normally I would have gotten back in the water or the bike or done an easy run... but just was sick and needed the rest and this thing to clear completely out of my system and never to return! I am such a whiny wimp when it comes being sick.
So now its a week and half later, and don't even feel like I did an Ironman. But I did, and look to do a few more so that I can get to that Big goal. Still think XTERRA is more challenging of a race.
Today I registered for the Boston Marathon 2010. I think Endurance is the drug of choice for me these days.

26.2 in 3hrs and 31 mins

2009-06-01T04:37:00.002-10:00

Felt good about keeping my pace, but the last 5k was the toughest! I wanted to walk the last 2 miles of the race. I did not allow myself to say "dont stop"...I had to tell myself "keep going", "keep moving". It was a mental game for sure in the last 2 miles. But I PR'd and qualified for Boston Marathon. I missed NYC by 7 mins.

I am soo proud of Felicia! She finished, through having a severe case of calves cramping. She's been such a great hostess, and its soo great to see her successful and living a great life here in San Diego! Its great to have a friendship that lasts throughout the years and seems like yesterday too!

Rock N Roll San Diego. 26.2

2009-05-27T09:24:00.004-10:00

Its here, the marathon. Heading out to San Diego early tomorrow am! I am running the marathon with my friend from high school, Felicia! I could post a pic of her and I ... but I dont have a scanner... bummer, guess the pic will stay in the album in my bottom shelf. I am also running the marathon with Chris.. he has been a great training partner.
I am having a sneaker dilemma! Right before the marathon... the running shoes I have been wearing for the past couple of years adistar cushion has been discontinued! Cant even find them on the internet!

Long training runs: one weekend = 36 miles

2009-05-18T11:28:00.006-10:00

This year my focus is endurance training. My training focus is "listening to my body".
Last week I did a 60mi bike ride, 10 mile run race, 5k trail run race, and a half lite Ironman tri. after Tuesday night's track workout, I decided everyone was on "my last nerve"...but it really wasn't everyone.. it was me. I needed rest. I was irritable and my resting heart rate was high... 2signs of overtraining. I took Wed- Fri off. My body responded well, and everyone was my best friend again.
But come the weekend and training begins, in full force. up next: San Diego Rock n Roll Marathon: May 31
Saturday I ran with Nicole at Valley Forge for the first 5.5 miles. Nicole had just finished a great accomplishment: The Boston Marathon and is now in recovery phase. I had a head start of a mile and half and after our run together I set out to do run another 7.5 miles on my own. I started to break down a bit on the second run, allergy season, heat, and dehydration all kicked in. So I settled for 14 miles on Saturday.
Sunday Chris and I ran the Lloyd Hall at Philadelphia Museum of Art to Northwestern Ave (Wissahickon) and back= 22 miles
Much cooler, a wet 55 degree start. I brought a jacket because it gets really cool by the Wissahickon creek. Chris brought a water bottle, and I used it much more than he did. Chris is a great training partner. He pushes himself and I trail right behind him trying not to lose sight of him. But I can only wish to keep up with his long legs. My joints were achy and the heal blisters were annoying, but we arent done til we pass the last house on boathouse row. The run is a very scenic route and it reminds me of all the history and culture Philadelphia has to offer us. From the Ellen Phillips Samuel Memorial sculpture gardens to the stone hedges of Wissahickon to the "free high five aheads" sign that did not disappoint, really never a dull moment on this route.
Chris finished 22 miles in 2:59 and I finished it about 3 mins later. Chris was standing there waiting for me with a high five and a smile...and his water bottle :)

How did we reward ourselves with such an accomplishment in training? Bloody Mary's and Brunch at Brigid's in the Art Museum area....yummy!! Then we headed home and basked in the sun and read some books... and of course hung with the Vinster!

This was not the first long training run for 09, and wont be the last. In fact, San Diego is part of my training for Kentucky Ironman. I am soo excited to run this marathon with Felicia, my high school buddy. Of course we used to get into mischievous trouble in high school... and now we are still going strong and running together for the marathon! Chris is running too, and witnessing our ever- withstanding friendship over the years!

NJD: Half Lite Ironman= 50 miles= 3hrs 44mins

2009-05-13T13:56:00.005-10:00

Swim 0.90 Mile 0:17:29 /T1 0:01:36 /Bike 40.3 Mile 2:12:09 /T2 0:02:17/ Run 8.8 Mile 1:11:04

4th Female overall

1st in Age Group

The Night before the race:

pre-race dinner: sushi at Lotus in Valley Forge. Drove to the Jersey shore, Avalon, with Chris and Vinny. Stayed at my friends' beach house for the New Jersey Devilman race weekend. Chris worked on the bikes while switching out my stem ... yes, this is not the best practice for a race, but it was a mandatory fix. Life gets really busy this time of year.. and anyone in the mid-atlantic or northeast region knows when spring arrives, the workouts and the workdays get longer and longer! The stem arrived just in time (fri)... the (girly cushion tri) bike seat I ordered, did not.

5am wake up, 6am on the road, need to get there by 6:45am for a 8:30am start. We were lost on the backroads to Cedarville, NJ, those sleepy open flat roads of Jersey, that even our navigation systems could not pick up the roads we were traveling. Race check- in was that morning, and was pleasantly pleased how fast the line moved and the ease of getting the packet as well as the chip. Bikes were racked by number and so is the competition.

Swim: the sprint race went off first, they did one lap. 8:30am we went off for 2 laps = 0.9 mile swim. I took in way too much water going out to the 1st buoy, so I stopped and coughed it all out: not a smooth start. But as I turned for the 2nd lap, my pace picked up. Although I had a PR for this distance of a swim, I really think it was a little more than a .5, and one more lap around would have taken us to the .9 mile swim. but who's complaining... I suck at swimming (fast)!

T1: I came out of the water before Chris (he was right behind me to my surprise), but I let him go over the timing mat before me ;) I peeled off the wetsuit, slipped on glasses, helmet, shoes and took the gloves with me. I fiddled with the speedometer... I put my wheel on backwards that morning "DUH!"...I dont know which was worse, that I did not notice the wheel was on backwards, or that it took me about a mile to figure it out (and get my gloves on at the same time).

Bike: 2 loops of 41 miles. After figuring out I am a stude-nodd with the speedometer, I just pedaled not knowing how fast or slow I was going. Every other 10miles had a head wind, although as the day went on the wind picked up. Let me pre-face with this: it is the 3rd time I raced this bike. I trained with it on the trainer in the winter, but noticed a big difference when I returned from the Miami Intl Tri... Chris noticed that the bike is really not set up correctly, (hence, he purchased the stem for me), the drive train is not well aligned and so therefore I pedal in high gear and low cadence "to get where I need to go". And from mile 14 to the end of the ride, my very narrow -almost no padding seat hurts and is extremely uncomfortable. (was hoping that seat would've arrived... I am still waiting for it.). Not feeling fast, people were passing me, and soon, I wanted to ditch the bike and was ready to run!

T2: over 2mins? wth? what was I doing? maybe tying of the shoes? maybe trying to get the nutrition and water down? was I really moving that slow? I see over 2mins and think I am pathetic. need to practice that trans..

Run: 9 miles (was clocked on the garmin) I gotta move to make up for lost time between the trans and the bike. I took it easy until I could feel my bike legs disappear and my toes grow back. Mile 2 legs reported for duty. The run was HOT, I don't remember shade. It was flat, and the way out I ran into the wind, and on the back it became hotter. I passed alot of people who passed me on the bike, but still feel that I need to be a faster runner and a faster biker.

This was my 3rd race in one week. Its all good training, but the following week: I feel it (lite week, thank you).

XTERRA Trail Run #1: Warwick revenge

2009-05-06T19:19:00.004-10:00

5K Trail run: Finish time 24:57

Going into this run, I thought the trails were going to be wet, slippery, and muddy with the past week of rain. But to our surprise, they were mostly dry.
The run started out on grass, then down a fire road and then the start of a nice long climb. I kept it moving up the hill... then it was downhill...ahhh....
around the corner, and they made us go up the hill AGAIN. This time, I came to a point where I hiked for 10 seconds. The calves werent quite recovered from the Broad Street run. It was a great run, and a lot of fun afterwards. The pizza Don supplied to all the racers, hit the spot! I look forward to the Hibernia race on May 20th, click here to register: http://www.runreg.com/events/register.asp?eventid=2022

Broad Street Run 2009

2009-05-05T05:09:00.002-10:00

Chip Time: 1:10:13 Miles: 10

It was a cloudy rainy morning... although it poured on the way to the race, the rain let it up by the start and by the time I finished, the rain down poured again.
I Felt good for the first 4 miles, then we round city hall down Broad Street, its here my mind starts to lose interest. I was in front of Chris til about mile 4, and he kicked it in gear... I kept him in sight then fell back around mile 5. I had caught up with Tony early in the race, and then we tethered back and forth. Its good to have friendly familiar faces around when you are out there with 20 thousand runners!
Passing the Kimmel center, I get kinda bored and tend to slow thngs down. I search out the CVS in South Philly and finally get a little life back in me to kick it a bit harder.
Chris and I pre rode the Eagleman course the day before this race (56 miles)....my legs were screaming at me after that ride. I wasnt sure what I was capable of doing here at Broad Street. But I ran a 7min mile and was happy to be done.

2008

2008-12-30T12:42:00.005-10:00

Looking at the 2008 races....
March: Rodney Ceasar Half Marathon

April: X- Miami, Marysville MTB Relay Race, Fair Hill MTB XC

May: Broad Street Run, On the Rocks French Creek MTB XC, X- King of the Hill, Granogue MTB Enduro, Xduro, Sizzed (out) mtb xc

June: X-Bama, X-Richmond (injured), X-Trimax

July: 70.3 IM Rhode Island. Xduro Trail Half Marathon

August: Iron Hill Mtb Enduro, Tim Kerr

September: Philly Distance Run, Parkway Run

October: Nike Womens Half Marathon (not really a race)

November: Philadelphia Marathon

learn from it.

Looking forward to the 2009 race line up including 70.3 IM in June and IM in August.

and the tapering begins...

2008-11-13T09:05:00.002-10:00

Philadelphia Marathon in about week. countless hours of running, training, squeezing, and just trying to find the time.... not to mention the World Series fun-ness that threw me off course...
it will be put to the test next Sunday.

Mountain Bike Mondays!

2008-10-13T17:25:00.004-10:00

For the past couple months going back to August... I have been meeting some fellow mountain bikers & single speeders on some great trails that are good after work for about a 1 1/2hr ride (depending how much light there is). Sun is setting earlier and so we've been out at the blow of the whistle and riding/ racing against the light.
Its been soo much fun, and now the leaves are turning and its so beautiful especially on these Indian summer days.

been doin'

2008-09-26T09:50:00.002-10:00

been workin', been paintin', been fixin', been runnin', been travelin', been coachin', been bikin', been crazin', been buzzin', been laughin', been cryin', been lovin', been there, done that.

Takes another XTERRA ambassador to make my day!

2008-08-22T19:12:00.005-10:00

Fab Frank Febraro sends me an email today. I read it while I was in the THICK of the work pile I am trying to finish by the end of this month....
His email is asking to stop by and head out for ride in Philly. I called him right away and said "let's roll! and what is your ETA in Philly?" Stacy (Frank's wife) and Frank were staying with Stacy' bro in Bucks Cty. They drove into my hoodie, and off we went to Wissahickon! It was their first time riding Wiss. We did an hour ride... heading from Wises Mill to the Slider and took Forbidden Drive back. They were in a hurry not to be late for the brother's house, and they are also racing Schiff Scout this Sunday... so a nice loosening of the legs on the dry, fast, trails of Wiss made for a perfect happy hour for all of us!! It was good to see them, and catch up!
I hope they kick ass in Lawn Guyland! me? I will be up to my ears in paint and putting finishing touches on my apartment to show this Sunday afternoon.... the joys of being a landlord!
If you are an XTERRA athlete coming to Philly ...and looking to ride the trails in the Philadelphia area email me!! You can skip the Liberty Bell tour... Wissahickon is the gem of Philadelphia!

4 Days

2008-08-21T08:32:00.002-10:00

I am on day 17 of the Detox Diet... I am eating well, I fell well, and sleep well. I think I run and bike well too!

Ironic Hill

2008-08-18T06:31:00.003-10:00

Rode "Enduro" race at Iron Hill on Saturday Morning... not sure what I was getting myself into since I have been giving myself a break since the Ironman 70.3 last month and had taken on a new challenge of a "detox diet" (that will be blogged about after I am done with it... 21 days of gluten free, sugar free, soda free, caffeine free, dairy free products).
I liked that the race is close to home.
The course: Iron Hill Park in Delaware (last exit off 95S before you head into MD). Nice Single tracks, bridges, logs, trees (some on an angle), some good short steep climbs, some rocky climbs, some rooty ones too, and then there is the killer Rocky decent....everytime I rode it I imagined myself going down "the plunge" of Maui (lava rock insanity)...then I heard the back ground noise of I95 and reality would kick in ("I am in Delaware the first state, not the 50th"). The course was completely covered by the shade of the trees. Each lap is 5 miles.

The bike: Yeti (ASR). It was a good choice in the end, but I sooooo wanted to ride the single speed at this race. My pedal fell off (candy cranks) on a ride last week... and I couldn't get the remaining pieces off the bike... so my decision to ride the Yeti was made for me ;)

The diet: since I can't have gatorade, accelerade, or any sport drink and/or gu, gel, blocks, bars...I packed 4 nanas and a pound of grapes in the cooler with some ICE COLD water. I wasn't sure how I was going to pull it off.

The weather: absolutely beautiful... 70 degrees at 8am, about 75 at the 9am start and then increased to about low 80's by the end of the ride.

1st lap: "Can't see"... I had the Rx sunglasses on. Thinking I need to hit the pit stop to switch out to normal specs. Fun time.... just couldn't see where I was going. (39 mins)
2nd lap: Made pit stop, but the specs on (a bit foggy and cold b.c they were in the cooler), downed a 'nana and a bottle of water while waiting for the fog to disappear. off I went... "its good to see!" Fun. felt good. cleared everything. (39 mins)
3rd lap: "no stopping, keep going, you can stop next time". set a good pace... clearing again.. having fun on the crazy rocky downhills.... but as I was climbing, a man was walking his bike up... as I am passing him he cheers me on, and then my back wheel skidded...I fell going up hill. I fell on the same side I fell the night before at wiss on a new downhill...so it REALLY hurt. I knew better. But I had to stop and walk the bike to shake the hurt out of me. (42 mins)
4th lap: made a pit stop, need to refuel. ...the ice cold grapes were just what I needed... they are soo cold, so juicy, so tasty, so refreshing! Ate half of a banana, and some water. Got on the bike, and thought.... I so needed that! and I felt really good! Better than if I had been drinking gatorade or eating a gu. So I pushed a little more but then the expert class was released on the course. These guys are awesome... they are fast, and extremely courteous! I have to admit everytime there was someone passing me, I had to slow down and a few times I stopped so they could pass. It was cool... its part of the sport, but they even say "Thank YOU". True sportmanship and professional experience through out the expert/elite racers. (41 mins)
5th lap: made a pit stop.. quick as I could.... I couldn't resist the refreshing grapes again! off I went. About half way into this lap I feel the muscles wearing out. The lower back hurts. My DTE is reading 10miles. (41 mins)
6th lap: this is it... push what I have left in the tank because there is a mother load of ice cold grapes at the end of the tunnel. The whole back is screaming, the mind says to play it smart b/c this is where "stupidity" happens, and dehydration is starting to kick in a bit. admittingly, part of me, doesn't want to push it too hard so that I would make the cut off for another lap (strictly due to my DTE). (39mins)
30 miles of mountain biking is my max. I am surprised that I had such a good time doing the same lap six times in a row.....it was that crazy rocky iron downhill.... I kept wanting more of it! (I miss Maui)

I think this is my last MASS race for the season. I am focusing on my running now.... caoching XC starting this week, Philly Distance in a month, and then the Philadelphia Marathon too, and I am also starting grad school.

I qualified for XTERRA Nationals for both the triathlon (Tahoe, NV) and the Xduro trail run (Bend, OR), but the budget does not allow me to pursue those goals this year. Regrets? of course! Tahoe is one of my favorite races. The (2500 ft) downhill is sick!

SS addiction

2008-08-07T11:21:00.005-10:00

Hello my name is Sue Anne Clark
and I am a Single Speed addict.

it all began when I picked up my converted Jamis Dragon hardtail, that is now a single speed from LoweRiders over a week ago. now, I will ride anywhere, anytime, and with anyone with this bike on the trails.
I will sell my things.
I will steal time.
I will cheat on my running and swimming.
Just to get on a trail with my single speed.

I am addicted.

hmmm.. what race should I enter with it????!!

You've read mine, now read theirs...

2008-07-16T10:40:00.002-10:00

Some links to others' blogs about IM 70.3 Providence, RI

http://howarda20837.wordpress.com/2008/07/15/ironman-rhode-island-703-race-report/

http://dcrainmaker.blogspot.com/2008/07/rhode-island-ironman-703-race-report.html

http://multisportmoms.blogspot.com/2008/07/ri-703.html

http://christianwaterstraat.blogspot.com/2008/07/rhode-island-703.html

http://elizabethfedofsky.blogspot.com/2008/07/getting-closer.html

70.3 IM Rhode Island

2008-07-15T15:03:00.005-10:00

Sunday July 13, 2008
4am: wake up
4:15am: Bill, Candy, Andy, and I are in Bill's kitchen in Jamestown. I ask Andy how he feels as he is preparing for the race. He says "What did I get myself into?"...I said I have been asking myself the samething for many days now. Candy & Andy are professional triathletes who rock the XTERRA circuit. Candy is not racing today, and is enjoying the spectatorship and support system for not only her husband, but me as her athlete whom she coaches and also Bill, who is an athlete who Candy coaches in swimming in Boston. Bill and his wife, Suzanne and their 3 sons were very kind to homestay us for the night before the race. Bill is also racing, and he could not sleep at all. I slept in 2hr intervals throughout the night....but had the ocean waves as background noise. (the real deal, not the tape player kind)
4:35am: we leave Jamestown
5:05am: we are in a traffic line waiting to park at Wheeler Beach/ The race start.
5:20am: sunglasses fall off my head, lens pops (Rx) out, get in line for the John, and try to fix my sunglasses (I can't race without them)...bit of a panic here.
5:45am: line up my cliff blocks on the bike, insert my water and accelerade sport bottles on the bike...everything else goes into the black bag. "Only one wheel and your black bag should be touching the ground in transition" the race director announces. (uhh...not use to that!)
5:55am: warm up swim in the ocean.... not too bad...actually wanted to stay out there and just keep swimming. but I would get a penalty if I don't show up in time for my wave. Besides I wanted to see Andy and Patti start (waves before mine, Bill was 15 mins after mine).
6am: there goes Andy and all the Pros
6:15am: there goes Patti and her wave...time to check in for mine.
6:30am: My race starts....in the Narragansett Ocean. Yes- there are waves (whatever), yes- its a bit choppy (whatever), yes- there is seaweed..I think plankton too (whatever), yes- I am surrounded by too many feet and arms (whatever). I am just happy I am not going against a current like I did the week prior down the Jersey Shore.
side note: I took a bay swim on 4th of July 6am. My friend Bill kayaked as I swam. We decided to do a mile roundtrip. The first half mile was against the current (felt like I was on a water treadmill) and it took me over 40 mins, but when I turned around and headed back to complete the mile... it only took about 10mins! Its a good workout for me... but poor Bill didn't get much of one on the kayak waiting around for me.
During the swim, I am thinking.. maybe I should've counted the buoys, my form is soo off, the wetsuit feels much heavy on the arms, but I like wearing the wetsuit in the ocean, did I put enough glide on my neck so I won't get the chafing?, and then all of a sudden...this image came into my mind of Bruce Lee (!!??!)...I saw a very brief clip on him last week on TV as I surfed thru the channels one night. So it was Bruce Lee in an interview stating "...to become the water, the water becomes the tea pot, the water becomes the shape of the cup, you must be fluent like water and become it.." and then at the end of his depth interview he gave a big smile. Now I am not saying I became the water .... but I felt pretty good out there until I was coming back and the sunrise was right in my eyes, and then I came up on a guy from the previous wave so fast I didn't see him, until he kicked me right in the face!" that whole Bruce Lee philosphy went out to sea... I didn't kick him back.. I just flew by him. I am not a fast swimmer.... I consider myself a patient one, who still needs a bit of tweaking on my form and speed work...and maybe I need to "become the water".
7:20am: out of the water and into T1. I am hobbling across the sand b/c my ankle is still not completely healed. I took advantage of the wetsuit strippers. I got into T1 to my bike fast, but as I open my bag... I see there is something I forgot to put on my bike (the air pump). So I fiddled with that...and that took me a long time. I soo much wanted to ditch it, but I knew Murphy's Law would be issued if I left it behind.
7:26am: start my way onto the bike ride for 56 miles. The first 5-10 miles of the bike was absolutely beautiful! We rode along the beaches of RI, and I could see the coves and Newport bridge in the background. We biked through many different terrains and scenery throughout the 56miles. From Beaches, Pastures, Farms, Pine Forrests, Hometown USA, we even rolled through the hoodie of Providence near the end of the course!
side note: now many of you, are probably like: Shouldn't you be racing and focused? nope, people this is a "C" race for me...just something I wanted to try this year, something to take me onto the road, and a place and town I really never visited before. I am all about the adventure...and if I don't take the moment (and thats what it is a 3 second moment) to glance at what is around me... I would not be able to enjoy myself...besides at mile 25 the bike seat was really getting to me and distractions were good :)
I did notice how many people looked "comfortable" on their bike and was a bit jealous. I kept hearing Patti's voice from the day before: "Are you comfortable in that seat?" I responded I am not really sure, considering this will be my 3rd time on this bike. I am not used to the tri bike. I am used to my yeti. I am used to getting out of the seat for downhills, some climbs, and having my hands placed outside on grips. The tri bike is foreign and learning process for me (again "C" race).
The race number is on my lower back during the race... it also has my name on it... so to me it was really funny that people who did not know you, read your name and shouted out to you like they know you. I LOVED THAT! Almost makes you feel like "you're a pretty big deal"! One guy came up on me on the bike and he was superfast (must have been from the 30-34M wave that started after us)...and he shouts out to me as if he really knew me...I shouted back to him as if I really knew him ....and as he takes off I think "who the hell was that?" lol!
really thought there was going to be a lot of ego out there in this race.... and there wasn't. Spectators were cheering, the volunteers were incredible, and the athletes were all very professional, except those men taking leaks on the side of the road. I saw the Marshall checking me out for 4 bike lengths rule...in fact, I was behind a guy on a mountain bike (ironic) at this moment, I stayed way back until the marshall left, and then I decided to pass mtb'r...of course I shouted to the mtb'r, "You really need to do an XTERRA".
10:25am: Bike into T2. A marshall shouts to all of us "these are the only bathrooms in transition", I really think I heard "You better go to the bathroom now before you head out on your trip, you just drank 100 oz of fluids". So I took advantage of the civility of a porta pottie... About 5lbs lighter I transitioned into the run shoes and headed out to "the bitch". "The bitch" is a hill climb in the first mile of the run: elevation of 200ft. Intervals baby, intervals. The run was 2 -6.5 mile loops...so I dealt with "the bitch" twice. To sum up the run: "MenTal games"...I thought about everything, everyone, and of course I am never racing again. I gave myself games, "Ok if you run to the sign, I will let you stop at the next aid station." The whole run was intervals for me, and the only sprint was at the last stretch.... I saw that I could possibly make it under 6hrs...
12:28pm: I ran hard to the finish line..5:59:50 was my official end time. Candy was there cheering me on to the finish & trying to take a pic!
Overall: A very cool experience. A very good weekend. And so glad I did it.

Andy Noble's first IM event, also raced on a bad ankle, and finished among the pros with a time of 4:20!

Patti had blisters on her feet during the run, she said she felt like she was running on razor blades (ouch!). She finished with a time of 5:46...very impressive.

Bill enter the race as a Clydesdale and was very happy with his swim (and contributes it to Candy's coaching). He finished with a time of 5:54 and met his "sub 6" goal.

3:30pm: Jumped into the ocean cool temps in Jamestown, RI for recovery. Dried off on the rocks by the water with a Summer Ale in hand.
4pm: Showered, dressed, packed the car up, said goodbyes.
5pm: Started out for the drive home back to the Mawr.
11:30pm: Touched down into the driveway.
midnight: Touched down into bed.

The Day Before the 70.3

2008-07-14T14:50:00.010-10:00

It was a long day on Saturday, the preparation, the check-in, the race briefing, and then to ride around town to drop off the running gear bags at T2 and the bikes in T1 the day prior to the race. There are 2 transition areas for this race. T1 and T2 are 1hr (driving distance) apart.

the long day started off with helping the elderly disabled man across the street(s) as we made our way to the RI convention center. Apparently he does this everyday.... he asks people to "help him across the street". A man drove by and shouted out "Harry, it looks like you did well for yourself Today!". Candy and I got him across the street as he asked.

This is my first "Ironman" event, and very nervous going into it, and really not knowing what to expect from the venue or myself (with all the injuries and mishaps in the past month). But as we got closer to the convention center I see all these athletes driving around with their beautiful tri bikes on the cars and super fit bodies... I felt like I could cut through the "ego-smog" it was soo thick in Providence that day. As we arrived at the Convention Center there was a line (1/4 mile long) to the athlete check in station. We waited from 11:30am to 2pm...If I had known to expect such a wait time , I would have packed some "snacks". I am just glad I waited in line with Patti (athlete from Richmond) to help pass the time, keep placement, and talk about the race. Patti came with this beautiful binded booklet about the race.... she made it herself. I printed out the same pages and mine were all shuffled and crumpled b/c I was scanning them when I was stuck in CT traffic on Friday night. Candy, Andy, and John left us to go have some lunch. Candy and John were not racing. Andy attended the seperate meeting for the professional triathletes.

"Athletes will transition to the bike in the parking lot Roger Wheeler State Beach. Athletes will ride north on State Road 1A through historic Wickford before turning west onto State Road 102. The majority of the bike course encompasses State Road 102 and the quiet, scenic communities of Exeter, West Greenwich, Coventry, North Scituate and Johnston. The bike route finishes in downtown Providence, with the bike-to-run transition located at Waterplace Park."

So this is T1 (Swim to Bike) in Narragansett, RI. We had to drop the bike off the day before the race. The afternoon ocean breeze mixed with the warm sun help keep us somewhat relaxed after running around all day.

We had dropped our running gear bag (red bag not shown) at T2 (in downtown RI) earlier that day.

Andy Noble (racing 70.3 IM for the 1st time, professionally...and also got out of waiting in the 1/4 mile line) hooked me up with a new bike stem, and John (Patti's Husband & racing inthe 100 miler mtn bike series: former XTERRA athlete) brought the bike stand and tool kit to help with a new brake cable. This will be my 3rd time on this tri bike at this race.... I had it since Christmas (obviously, I spend most of my time on the mountain bike). After dropping off the bikes at T1... we headed to Jamestown, RI (my new favorite beach town) to end our day.

bring it in boys!

2008-07-11T15:49:00.002-10:00

My nephews got to play on the "real deal". "din" is drivin' and Stephen is teaching him.

Nervous Nelly

2008-07-10T05:02:00.002-10:00

I am nervous about my upcoming 70.3 IM. I THINK I am excited too. But I think I am mostly nervous. And the one thing that makes me most nervous, is the unknown. I am not sure what to expect going into my first IM race. They sent me a booklet about rules and regulations...whats it all about? There are "red" and "yellow" cards for drafting or penalties. "side by side riding is not allowed. you can pass for 20 seconds, and must always stay to the right in single file. Riders must keep 4 bike lengths btwn bikes. An overtaken rider must fall back 7 meters (4 bike lengths) before attempting to regain the lead." and then they take your photograph for verification that you were penalized! wtf? The run "no form of locomotion other than running, wlaking, or crawling is allowed" ...then there are the "bags": morning clothes bag, wetsuit bag, gear bag, etc..

what did I get myself into?? Did I mention the distances?

1.2 mi swim, 56 mi bike, 13.1 run, you too can have all this fun for over $200 and endless hours of training.

I think the side by side riding is going to kill me.... I won't be able to talk to anyone out on the course! I always do that on the bike leg, its either that or sing ;)

whew.. whatta ride thru June

2008-07-01T14:29:00.004-10:00

from the woods to the beach, to the south to the north: race in Bama, back to PA, then to race in Richmond, back to PA, work event for CHOP, to the beach, back to PA, then to Boston for work, back to PA, then to
the Poconos to the beach.

I put over 400o miles on my car for the month of June (and I didn't drive to Boston). I have bruises, cuts, scrapes, "crankle", scars, rashes, and muscle spasms to show for every mile I have traveled (car, bike, leg).

Catching up on life, laundry, bills (augh), phone calls, friends, and family. healing an ankle, training for the IM, visiting and praying for our Gianna: www.giannaslove.blogspot.com

Now I am about to add another 70.3 miles onto my summer mileage...

twist n shout!

2008-06-16T08:14:00.010-10:00

If its not one thing, its another.

The story: feeling all good during the XTERRA East Championship, coming out of the water onto to the bike, trying to pass in the first couple of miles and onto the narrow concrete bridge where the racer in front of me, hesitates, backs up, and I quickly stop in back of him... I clipped out from the left foot (habit) and put the foot down to completely stop myself before I fall over the bridge. (bridge has no sides, no rails, etc...) My foot doesn't grab onto anything except the air for about 3-4 ft, then onto a decomposed pile of leaves & soft dirt, sounds like a great place to land right?...apparently my head knocked on a log on the way down... and my injury occurred on the medial side of my ankle... because the foot was still looking for some surface to catch. Felt every tendon and ligament stretch in my ankle so that the sole of my shoe could face the clouds. The volunteers asked me if I could move it?... "NO!!...can you stand on it?..."NO!" they called the EMT ....it will take them about 10mins to get here... I need pain relief right now (but I remember at a MASS race, I was laying on the ground for about 5 mins because my back seized and was in spasms that kept me from moving forward, and the race folk just looked at me like I had 3 heads.. at least in XTERRA they asked me questions). I started asking myself some questions...1st question: How am I going to work this week with my event? 2nd question: Am I a DNF? 3rd question: what am I going to do with all the calories I consumed for this race? Answer: keep moving forward until you can't anymore.

There was a woman, Dawn, with her daughter there, cheering on husband/dad. Dawn was great. She helped me out with ice water, even a wet one. Then after about ten minutes of elevating it... I surprising felt like I could walk on it... I did.. they asked me if I wanted to finish the ride, I was worried about the 10k that followed. I decided to get back on the horse and ride until the pain would not let me move forward. I rode the rest of the course and the worst part was trying to clip in and out... and hike with the bike in certain sections. I transitioned into the run, and again... lets see how far I can go...I finished. I even beat my run time from last year by 3mins. During the run I was amazed...and thought how the heck can I do this? Maybe the celebrex I was taking the few days prior for my back spasms helped with it. Maybe my genetics of good ankle flexibility helped with it. Maybe the adrenaline? Maybe because I took all the pressure off of myself and decided to "just finsh" kept me light on the feet. A runner in front of me heard tell someone that I flipped my ankle pretty good, and as I passed him he said "you're still kicking my ass with a twisted ankle" I shouted out to him... yeah, but I am sure you will be walking normal tomorrow!

Well its tomorrow, and I am walking with a boot & a hobble... but the doc said no broken bones, just some partially torn ligaments...and to take it week by week at this point.

What a season.

On the road again...

2008-06-11T14:00:00.003-10:00

Picked up Annette (flew in from Durango) at the airport this evening... then picked up a Starbucks venti light mint mocha frap....then packed the prius....and now back on the road to Richmond. Hoping to get there by midnight.
Yes, there are 2 bikes in the back of the prius, and all our bags/stuff too.... even room for the girl.

I've got friends in long races....

2008-06-09T17:16:00.008-10:00

The Girl saw many XTERRA friendly faces in Bama....

XTERIC about to take podium after the race

Candy Angle ready to take to the road to Richmond's race

Andy Noble before a pre-ride of the course

Raena at XTERRA Gear shop...working the check out.

The Girl is selling all these products at XTERRA Gear in Bama. The sunscreen is the best, and she really likes the new Roctane Gu on the course. They are all a "must have" on the race course. She also sells smiles to all passer by's.

Where the skies are soo blue

2008-06-09T16:43:00.003-10:00

XTERRA Southeast Championships: June 8 2008

Start time: 9:30am

Air Temp 101

Heat Index 110

Water Temp 82

Gu Temp: too hot to open.

Swim: Water was warmer than bath warm water. My neck was in muscle spasms (if its not one thing its another, but in this case its everything: the spasms ran from the left butt to the left side of the neck). I was stiff. real stiff, but made the 2 loops of a mile. out of the water, put the bike shoes on right away...they were hot.

Bike: 5 miles in, the lower back is in spasms, the power was not there. The trail was super fun in spots. I took the downhills FAST... the uphills were excrutiating. The lower back is screaming on every hill, and the power reader keeps to the left. 2 women in my age group pass me...augh. I cleared "blood rock" and my friends were impressed as they dismounted. Bama's Blood Rock is a section on the 18 mile bike split identical to PA's French Creek's "On the Rocks". Its downhill... and really, I flippin loved it.. I had a surge of adrenaline while and after doing that section....thanks to the Yeti! even passed one of those women that passed me.... but then she caught up to me.... on an uphill. go figure.

Run: My plan was to take the first couple of miles easy, bring the Tiger Gatorade along for the run, hydrate & fuel well before I tackle the 7 hill climb totalling 1800 ft of vertical. reluctantly, I hiked every hill...and really didn't run until I hit the road for the last 1/2 mile of the run.

Finish time was 3:15...only shaved 5mins off my time from last yr. I did the best I could given that my back has been in spasms for a week now... especially on the bike. still in spasms.... I placed 5th out of 8 women in my age group. There are tough athletes in my division, and I am glad I got to race among them. I really can't wait to have my game back....I know I am capable of much more than what I gave at this race. Hoping to get my muscles back and ready for Richmond this coming weekend.

"Big Wheels keep on turning

2008-06-09T16:19:00.006-10:00

...Carry me home to see my kin."

The girl took a road trip to Bama for the XTERRA Southeast Championship and see the XTERRA family.

Got to Bama and stayed with the Famous Alabammin Casey Fanin. http://www.xterraplanet.com/community/ambassador_detail.cfm?id=1844 Casey Rocks the XTERRA circuit, the Ironman circuit, and the Bama circuit.
The girl got to mingle amongst the great athletic accomplishments in Casey's home. She loves hanging out with fellow ambassador, catching up on life, and mingling with the other trophies up on the mantle.

Mud Training

2008-06-05T01:44:00.002-10:00

For the past month, the girl has been doing most of her training and racing in the mud. I am curious to see how this will help her performance on the XTERRA US tour. If it rains in Richmond, and the trails are slickity slick...this should make for a good show for all those (west vs east coast) competitors!

XTERRA Trail Run #3

2008-06-05T01:03:00.005-10:00

The XTERRA Trail Run Philly Series is halfway through the its schedule. 3 down, 3 more to go. I have been bringing the kids from my track and cross country teams to the races. They love the courses! Andrew, who will be moving onto St Joe's Prep next yr for high school, loves to hurdle the obstacles that are thrown into the trail whether its a set of stairs, hills, big tree logs, rocks, or creek crossings. Alyssa, who is dominating the 14 & under category, loves the mud and the free pizza! The kids love the an adventure, a good workout, and time away from home. If their parents could only see the obstacles they overcome to get to the finish line, they would be X-tremely proud of them. But I am sure most parents would be happy to see them come muddy these days, rather than siting in front of their TV playing video games.

The trail this week was wet, misty, and thick. The course had a nice flow to it, and did not have the calf-screaming hills as the first race. In through the woods where we hopped logs, puddles, and rocks. Out to the meadow fields where we staggered like high school cross country runners thru the misty pasteurs. The last obstacle was a creek crossing, but the downpour that occurred right before the race turned it into a rapid river crossing. I took a nice slip on the rock and sliced my leg pretty good (pic below). Don Morrison, race director (and pictured with us above) was there to catch and direct anyone who ventured into the river. And then we ran our hardest to the finish. I clocked my stop watch in 22 mins, but the race timer had me a couple of minutes slower... I still took my age group and had a ton of fun on this course! We had a car full of medal winners for the ride home.

Quoting fellow XTERRA ambassador...

2008-06-04T03:27:00.002-10:00

"if you don't think about quitting at least once during the race, you aren't racing hard enough" -Coach Swannee
www.richmondasr.com or http://www.xterraplanet.com/community/ambassador_detail.cfm?id=229

When "6" is fantastic!

2008-06-03T02:55:00.003-10:00

CHOP Ranked #1 by U.S.News & World Report for Sixth Consecutive Year
I am blessed to work with such amazing people who derserve to be nationally recognized, undoubtedly!
I have had the pleasure of working closely with CHOP's Oncology, Neonatology, and Pulmonary Medicine team this past year. The physicians and staff are soo passionate and soo knowledgable about their work. They are #1. They are also very humble about their recognition, where they acknowledge their fellow employees for making the pediatric network #1 for soo many years. http://www.chop.edu/consumer/news/story.jsp?id=88466

Come help us celebrate "Family Health Day" at our Exton Specialty Care Center on Sat June 21 9am-12noon!

Da kidz did real good

2008-06-03T02:47:00.003-10:00

Philadelphia CYO Track Championships (5/31/08)
I was there for the 4x800m Boys race, warmed up Jodi for the 1600m by running thru UPENN's campus, made sure all the boys who were running more than 1 heat that day were eating and drinking to maintain energy, and then had a brief visit with my niece ( http://giannaslove.blogspot.com/ ) at CHOP before I had to run off to a mass race.
2008 PHILA ARCHDIOCESAN CHAMPIONSHIPS held on May 31, 2008 at UPENN's FRANKLIN FIELD hosted several athletes from St Denis. The male long distance relay team ran the 4x800m in 10:15 and brought home a medal by placing 5th overall! The medal wearing team consisted of Stephen Bradley, Mark Ploussis, Matt Hoban, and Sean Farrell. Jodi Garvey, the only female representing St Denis, ran the 1600m with a time of 6:11, and placed 17 out of 24. Stephen Bradley, in his second event, ran the 800m solo with a PR time of 2:44 and came in 8th place out of 24. Sean Farrell, in his second out of three events for the day, ran the 800m solo with a PR time of 2:20 and placed 12th out of 22. Andrew McCafferty ran the 400m with a PR time of 60 secs and placed17th. The male short distance relay team ran the 4x100m in 53 secs placing 13th. The "need for speed" team consisted of Andrew McCafferty, Matt Hoban, Sean Farrell, and Joey Fee. A truly tremendous effort was made at Franklin Field by all these outstanding athletes.

'cause down the shore everything is Alright...

2008-05-26T15:06:00.004-10:00

Jersey Girl and I took it to the beach Sunday morning and opted out of the half marathon trail run (chose the sand over the mud).

As I crossed into the 7mile island, I tapped the auto- rolldown button for my car windows, smelled that salty low tide air, and then threw all my troubles out the window. "I am at the SHORE! and its Memorial Day Weekend" it doesn't get any better... oh, but it did. It got really GOOD.

Ran/ walked the beach yesterday evening...still shaking the gunk from the enduro ride. Spent time with my good friends. Nice dinner, good wine, funny movie.

Today I ran the beach for 7 ... legs felt good... felt flippin fantastic! good stuff! GOOD -STUFF!

shook all the mud out and let the sun in!

its a thin line between love and hate

2008-05-24T15:17:00.007-10:00

that line was crossed over many times today at Granogue, a Mid Atlantic Super Series mtb race in Delaware. I rode for 30 miles on the mountain bike for 4hrs and 25mins. And guess what place I took? ...yep, 6th!
So if you are planning to race me at anytime, you can pretty much bet that I will come in 6th, or maybe you want to place a bet on me?? I am dead ringer for 6th.

Lap #1: (1:05) out there for about 5 mins and the sport race was let loose on the enduro riders. hmmm. not good (and we saw it coming) After that I had no rhythm on my riding. I couldn't ride my race and was right into frustration. So to help keep me focus, I vowed to stay within my heart rate zone and to never max out. The course was soo gewy..and the mud is caking in my front tire, the back one slips on some logs as I hop over them. I am all over the joint! and yes, I stopped to help a friend with a flat. I felt like a rookie out there.
Lap#2: (1:07). Oh this course, again? I still have riders coming up..passing...mostly the furious sport class. The sport women have caught me. I saw Linda, Susan, Kathleen, but didn't see Lynn. I saw some other competitors too, couldn't help but wonder where I would have fell amongst the pack, if I wasn't so darn focused on keeping my heart rate lower than 180. Heading into the water tunnel for the second time, there is a little bridge at the end of it and then a bit of an ascend to the fields, you can choose 2 ways to ascend: 1- go left and bike thru the thick mud pile, or 2-go right and hop up & over a thick root. I chose option 2 and failed.. and then fell into option 1 b/c I couldn't clip out. The guy man'n the tunnel ran over to me and saw the whole thing. I was COVERED in MUD, STINKY DELAWARE MUD! I almost pulled out of the race right there because I couldn't stand the smell of the mud! I really don't give a blip of what people think or how many times people commented to me about the look of my fall or how muddy I was.....honestly, I don't care... you should have been thankful I didn't give a you muddy hug!...but the smell, I cared about.... I was gag'n! I had to walk the bike to think this through. The 'enduro race' just became MENTAL. its me, of course I am keeping on & moving forward! "the mud will dry and the mud will protect me from the sun." (I have to say my skin is really smooth right now too). I came into the pit stop to rid of my camelback, and p/u my gatorade bottle. I have people coming up to me and asking me stuff (I really didn't want to have a chat with anyone.. wanted to grab and go)...but my friend Susan asked me what she could get me, I said "psychological therapy, please".
Lap #3: (1:07) I think I cursed this lap out the entire way. "I hate this race" "I hate this state" "I hate mountain biking" " I hate mountain bike racing" "I hate training" "I hate racing" "I hate mud" "I rocks" "I hate that I am slow" "I hate that I can't clear this section"....I am going to the beach after this ... screw this Granola race! I should be in a jacuzzi at the shore sipping champagne. I am too much of a girlie girl to have this many cuts, scrapes, bruises, mud, and blood on me!...ok, 1 more to go!
Lap #4: (1:04)My lower back is seizing up on me. I am mentally spent... I can't hate anything anymore. I have succumb to this course. I cleared some sections, rode some hills, and picked up speed where I normally didn't in the first 3 laps. I pushed my muscles thru the fatigue, I pushed my mind thru acceptance, The mud is now dry dirt, and the finish line is waiting to be crossed. I did it, its done. I didn't care where I placed (at the time of finishing). I never kept my heart rate beating btwn 169-184bpm for 4 1/2 hrs. I never rode 30 miles on a mountain bike before. Its about facing the challenge, completing it, and then "moving forward".

I went to the pool afterwards, I spent more time showering off the muck before I entered the pool, than swimming in the pool! I am hoping the swim will help with the recovery process.

Susan took 2nd for the Sport women's race and brought her whole family to the race which was really cool. Her husband raced mtb for the first time and so did her 4 kids. They all did a great job!
Kathleen made it back to the race after her knee injury from a training ride. She flatted and Andy Lowe stopped to help her fix it to finish the race with a 7th place finish.
Linda was in third place, but decided to pull out because she wasn't feeling well.
Lyn took 9th place. This is her first time back at this race for almost 3 yrs. We are soo glad she raced it!

2nd XTERRA trail run

2008-05-24T14:30:00.004-10:00

Hibernia Park, Coatesville, PA 5/20 Race report: The second trail run of the series was significantly different from this first trail run held at Warwick park. Just two weeks difference, the temperature was about 25 degrees cooler, the air was damp, the earth was muddy, the terrain was not as steep, the times were longer, and the location was at Hibernia Park.

The trail run start was a loop on a bridle path in the woods for about 3/4 of mile back to the start area, then brought us into another section of the woods across the field. The path in the woods was goopy- glop mud, some runners tried to avoid the mess by hitting the shubbery to the right or left, and some went right into the risk of loosing their shoe to the mud. A descent to the creek where we were hopping wet boulders and rocks, slipping and sliding to avoid falling into the water. Everything a trail runner wants, including climbs. We made our way back up from the creek and back to the goopy paths to the finish line. Warwick's run was a slight decline to the finish line, where Hibernia was a significantly different finish. We ran uphill through the grass field to cross the line. My time was almost 2 mins slower than 2 wks ago for a 5k trail run. Not as many hills, but just enough sticky mud to slow us up and to cover the lower legs and all of my running shoes!

Trail Runner, Kate Endres, had this to say about Hibernia Park's run vs Warwick Park's run: "I thought that last night’s (Hibernia) course comprised all the aspects of why people like to do trail runs. Enough mud to make it sloppy fun, a semi-treacherous descent toward the river, a few trees trunks and large rocks to leap over, and hills that were not terribly steep nor terribly long. I felt that the run two weeks ago was more challenging but latnight's run (Hibernia) was really fun, although surprisingly my time was also better on that first run. That course (Warwick) was all about hills, and not quite enough mud, tree trunks or boulders for my liking. I will be at the next Warwick Park run (hoping for a course change), but I am really looking forward to the next Hybernia Park run!

King of the Hill, Queen of Sixes, Jack of all Trades

2008-05-18T17:14:00.018-10:00

The Sun was shining when I left at 7:30am to head to NJ for the XTERRA King of the Hill race. Caught up with Rich and Nate and followed them into the park where the race took place. The first local race for XTERRA athletes in the Philly/ New York area. It was great to see everyone back in black (wetsuits), back in the saddle again (mtb), and back trail'n. Everyone gets a little faster, more competitive, and friendlier each year. We had many guests of honor at the race today, 2 men who are currently on leave from Iraq, Nate originally from Reno who is on training/ service here til the end of the month, and some other competitors from Colorado and the west coast...we also saw many competitors who left the XTERRA circuit in the past couple of years who decide to return with avengence!

my race: Swim (2 1/4 mile loops); lake was cold, wetsuits were handy. felt shitty on the second loop, and I never had to fight in the water as much as I did today in the swim. T1& T2: needs to be faster, need to practice. Bike (12mi mtb): trails were damp, and sticky: not fast, but better control on the gravels, and turns. I made the mistake of sticking with this guy in the beginning -who I thought would be good on the trails, uh-no. he knocked me off the bike b/c he couldn't control his, and then came the technical climb where people were walking up....I announced to everyone around me "I can't believe I am off my bike!" I then ran - past 3 guys, and got in the saddle, rode it, and never got off the bike after that! Run (5K): that tobbaggon hill is a be-otch! breathing hard with every step, and happy with the overcast weather. I cross the finish line with some 20yr old kid....we high-fived. I had him on the bike, he got me on the run. 6th female overall, 2nd in age, and shaved 5mins off my time. My goal was achieved: come under 2hrs (1:59) more on results: http://www.bestrace.com/results/08/080518KKT.HTM

6th place at King of the Hill....I placed 6th last week in French Creek's mtb race, and placed 6th at Fairhill's mtb race. Thats 6-6-6. uh- yeah, really don't like that. I told my friend, either I need to get to confession, church/mass, and/or get blessed by a priest! I would rather see 3-3-3....b/c its a very significant sign to me... in a very good way....besides it would have placed me in the top three. Placing 2nd at KOTH, I won "Jersey Girl", a bobblehead trophy. Beats a pint glass, medal, or big star...she's one of the best trophies I ever won.

As the awards ceremony took place, it began to rain... it didn't stop the fun or stop Joe P (race director) from giving out all the goodies to the racers and spectators. The rain picked up for the drive to the track meet in west chester, PA.. took me about about 2 1/2 hrs...I missed some of the kids run the 1600 & the 4x800, but some runners advanced to the Philadelphia Championships, and then I saw some of the other boys advance in the 800. A lot of them looked shagged when I got there! They said they were fine, and they ran their worst times. I found out they did not EAT or drink properly before their second heat. Thats little Brownie stretching before his heat. Today he ran the 1600m, 800m , and the 4x100m: He's in 4th Grade! The rain and cold/hot spurts thru out the afternoon did them in. I saw one of our girls run the 200, she looked awesome and then all of sudden she went falling forward, as if she tripped...but I knew her quad seized up on her. and she came in with tears and told me her leg didn't want to move as she was running. I think she was more freaked out about the the pain. My top minor 800m kids usually run about 2:40... they dropped down to 2:52. They were spent. So I pulled all my Gus, bars, Gatorade out of my car (leftovers from my race fueling stash) and force fed the older kids who ran the 4x100s. The rain came along with thunder and lightning and we didn't finish the meet til 7pm. So now all that is left is the pizza party and the Philly Champs at Franklin Field on May 30 for these kids! Its been a long day, and I am sooooo looking forward to my manager's all day "retreat" (the word should be workshop) tomorrow at work (NOT!) Its torterous for me to sit for 1hr! I will probably be analyzing my race or the kids workout regimen for the Phila champs during this workshop. I am looking forward to a nice easy swim in the POOL at the end of the day! sleep would be nice too.

wet soggy slippery dirty

2008-05-12T15:53:00.003-10:00

Woke up this morning to find my recycle can tipped over with about 5 dozen water & gatorade bottles all over the street. My trash cans were knocked over too.. nice and soggy were the bags that held the trash from the mother's day dinner. ew! Its past 8am and the township hasn't picked the trash up? The kids at the bus stop see me picking up every bottle off the street... look at the crazy lady chasing plastic bottles down the street with her dog! Any other trash day, these cans were picked up before 7am... what gives today? a little rain keeps them? We all managed to get going this morning....they are all hanging out at Wawa somewhere.

cold, rainy, windy, its like 40 something outside? no running, no biking, but i can always rely on swimming! this is when having 3 disciplines ain't so bad (that, and cross training is good for the joints) Swimming has been my rescue of sorts these days. Nothing like floating legs in 70 degree water after a hard run, or bike race. Sunday & today I got in the pool, and covered about 5 miles between the two. I like to say I am a superfly fish, but I am more like Shamu. And why does my appetite go ravenous after swimming!??! According to my index I am only burning about 500 cals per hour. Again, I guess am like Shamu!

raced French Creek "on the rocks"... it was Gnarly, Dude! (uhh.. being little sarcastic there) it was sloppy, moist, slippery, muddy, and skiddish, and the runner I am... took the bike on the trail run with me for the first 1/4 up the water barriers. The trails were dry on the pre- rides days before, and I knew I would get frustrated riding on teflon rocks.. soo why, not? I just flippin ran with the bike. Susan (mother of 4, no brakes, 5 inches of travel on her fork, who came in 1st place!) was like "uh..nuh-uh, this ain't gonna work girl" to the racer in front of us who kept flippin over her bike. Then Susan took off on a downhill. I was behind her for about the first 20mins, and then lost her. She looked good. 1st place good.
My game wasn't there, I already psyched my self out at the start line.. I was trying to calm Susan with a little background music from Wizard of Oz (when the witch is on her bike/broom.."den dent den dent"..) It was her first MASS race (and she won it). I told her its just a race, and her excuse was "I am a mother of 4 kids" at the end of the day... mine, well, I really didn't have a good one. I see people get soo darn serious about the MASS races. I am racing to better my skills... Its the races that keep me focus on my bike training. I also want to score some points for the team. I really like being on this team..the more I get to know them, the more they motivate me. I would rather help my teammate with a problem then pass them and worry about it later. I have to admit, my riding/racing reflects who I am. I am not going to get deep here, but really... I enjoy helping others enjoy the sport and watch them excel...if its coaching, teaching clinics, or making muffins! But sometimes I get mad too... at myself, of course. I know I can do better. So what did I do after racing FC? I ran for 25 mins and threw in a hill that fuckin hurt like hell for a brick workout or more of a reminder to self.... time to get back in the saddle and race. Time to focus on what it is I really want from this race season....Maui & Kona. to some people its about where they place in race! to me? its about where the race takes place!!

getting ready for King of the Hill this weekend in Jersey! A friend pointed out how much my split times have decreased over the past 3 years. I have done this race since 2005. Yes, I have decreased my times (-40 mins), but I have increased my waist! "strong like bull"...but I feel healthy and the better than last month, where I was just too tired to train regularly. Looking forward to see what times I can pull out this year. I have to split after this race quickly to get back to coach the kids who will be running the Area Championship at West Chester University on Sunday afternoon. Alot of the kids on my team did soo well this past weekend. These kids truly inspire me, I need to learn more about racing from them! I am not a mother of 4, but a coach of 30+ kids.

1st XTERRA Trail run in Philly area

2008-05-09T03:15:00.003-10:00

I live exactly 5miles from Philadelphia's city line and drove out to the first XTERRA trail run "Philly" series, in Pottstown. I am not sure if Warwick Park is in Berks or Chester County, but its "out there" in the countryside. Picked up some kids I coach in track to take them to the race (instead of practice) and the one kid said, if I stayed for practice it would be over by now.... he was totally right and we were still about 20 mins out from the start of the race... and of course, we got lost getting there! Wissahickon, Belmont Plateau, Pennypack... thats "Philly".... we were in the burbs...no, I live in the burbs.... we were in the country. Thats why I love "Philly", a little bit of everything around us. It was worth the trip! I had a dismal performance with my time (Broad Street Run recovery was still taking place in this late 30's bod) but still managed to take 1st in the women's 30-39 div.

Here is the race report I submitted:

5/7/08
Good thing for Pre-registration! Barely making it to the race start because we missed a turn (that's a left turn at "Julia's" Market), we got in with the pack at the last second and took off at "Go!". The trail run started out as a normal cross country run would, but then race director, Don Morrison let the trail runners know what makes XTERRA different from other trail runs: we climbed stairs in the first 800meters into the race. We took to the fire roads of Warwick Park that lead us into a serpent's back trail run (ups and downs). The last hill consisted of a 25% grade uphill battle for a 1/4 mile. Some runners cavorted up the hills, and some of us were waking all the cows in the Philly countryside with our screaming quads and calves! With relief in sight, we could pick up for lost time and take it fast on the level fire roads (anything seems level after that last hill). The fire roads were covered with just enough rocks to keep your eyes from looking up. The grassy meadow with a slight descend to the finish line left us wanting more. Dan Dix of Coatesville, PA came in first overall with a finishing time of 19:06. Dix, alumni of Southern Vermont College Cross Country, is known to the Great Northeast Athletic Conference as “arguably the most prolific men’s cross country runner in GNAC history”. Dan Dix and Chuck Crabb (3rd overall) schooled high school students and brothers, Matt Herring (2nd overall) and Dan Herring (4th overall), on the hills of the trail run. Dix recalls “I let the younger kids set the pace as I suspect they did not know the severity of the hills. I was feeling good enough to take the lead on the hill and before I knew it I no longer heard the hard breathing of my pursuers. Once I finally reached the top I came barreling down the back side of the hill to run to the steepest hill in the race. I put my head down and grinded it out as my quads screamed all the way to the top and then tore ass down the same hill again.”
The women’s race was won by Deena Andrus with a run time of 24:17, 26 seconds ahead of Jerilyn Kucharski placing 2nd overall, and Michele Bush strong legged the hills to place 3rd overall for the females with a time of 25:46.
As the sun set on this 80 degree spring evening, XTERRA racers and supporters gathered to enjoy the post-race pizza and festivities. We have been to many trail runs in the Philadelphia area, but you know it’s an XTERRA trail run when there are extra-ordinary challenges on the course and many rewards to reap at the podium. We are looking forward to finishing the XTERRA trail run series here in the countryside of Philly, and taking it all the way to Nationals.

"I'll always love my Mama...she's my favourite girl..."

2008-05-04T14:31:00.004-10:00

I always think of my mom when I hear this song by the Intruders. And every year we celebrate Mother's day at the Phillies game on ladies' day. The Phanatic and his mother dance to this song ... as mom and I sing along in our shaded seats. Its been an ongoing tradition for about 4-5 yrs now that my oldest sister, mom, and me head to the Phillies game and do either lunch or dinner, at my mother's request. The Phillies have always put on a great game and cool give-aways for our female family outing. Today was a great day for us Philly Fans! The game ending was spectacular, with Ryan Howard sliding into home plate for the win on a hit by outfielder, Jenkins, that passed Giant's second baseman. Although, the game ball should really go to Phil's catcher, Ruiz. He pretty much owned the 8th inning. It was a beautiful day at Citizens Bank park: I took some pics to capture the moment.

Part of the tradition is that I run the Broad Street Run in the morning, and head to the Phillies game in the afternoon. Today I ran it and took the local subway train to the start line for the first time. Our train was late, and it forced me to pass at least 10,000 people in the first 5 miles. I did not achieve my personal goal time, but I did enjoy seeing my Aunt & cousins at the Ritz for some Hello's! It gave me a little more energy once I saw them! I was about 4 mins slower than last year's time (10 miles in 1hr14mins). BUT, I felt good after the run. I didn't hurt like I did last year, and had a quicker recovery time. (except for those banged up knees from the mtb ride on Fri)

We finished our day of traditions with dinner at a DELCO spot known for good steak and lobster, yum. Mom insisted on treating us! (Talking 'bout mama)Oh, she's one of a kind(Talking 'bout mama)You got yours, and I got mine(Talking 'bout mama)

half-day

2008-05-02T14:51:00.009-10:00

Let me give you a "sue anne recap" of my day!

-"your actions speak louder than any word you say"

-sometimes its the lack of action, that is heard the most.

-call into work

-check emails

-Lung Transplant ppt

-Folders for Hershey

-Waterbottles for Sports Med

-Thank Yous for Neonatology CME

-Exton Fair pricing

-is it going to rain?

-play hooky

-check mtb team posts

-mtb ride at 11ish

-cool dewy morning

-long sleeve over new team jersey

-flying the Loweriders colors, red & black.

-long pants with bike padding

-bike in the car

-2 water bottles

- 3 Gu's

-2 bars

-1 green machine

-Feist playing in the car

-taking work calls on the road

-on the road to the park

-English accents on the phone

-French Creek to bike

-Italian Water Dog at home

-American Dogwoods in bloom

-country roads

-t-p-k-e to exit

-toll roads

-enter south entrance

-Scott's run

-Danny's Jeep

-Todd's map

-helmets click

-pedals click

-glance at clock

-sun is shining

-air is warm

-start this way

-are we here?

-no, we are there.

-rather be getting lost here, than at work.

-riding out stress

-preview the course

-if... this is the course?

-as long as I am riding

-find the blue

-no we don't want Boone

-remember the cabins

-this climb?

-yellow to white to orange to blue

-green is beginner

-this looks like it

-here's a trail

-overheating

-turn around

-we just circled

-long sleeve comes off

-team jersey back on

-8 out of 10

-is this orange

-I think I see purple

-it looks yellow to me

-left on orange

-right on yellow

-purple veers off

-relinquishing the burdens of the past week

-pedal to the medal

-pedal to my knee

-fall down and go boom

-thinking about work too much

-do over

-much better...

-focus on trail..

-weren't we on this trail?

-orange or yellow?

-flippin thorn bush

-eating mosquitos

-low on fluids

-gnarly climb

-this is rocky

-bombed down

-tire flat

-patch it

-pump it

-no go on the patch

-26 tube

-29 wheel

-pump it

-ride on, capi ton!

-stop to ask for directions

-crazy dog

-whats this water barrier doing here?

-do we go up this or down this

-did you see purple?

-no marker here

-so I left my own marker...

-here's purple

-we already went this way

-where is the sun?

-in the sky

-what time is it?

-time to go soon

-been out here for over 2 hrs

-can I have some of your water?

-bomb the green

-great ending to the ride

-Thanks for a great ride, Todd & Danny!

-felt like a new woman after that ride

-hybrids are like single speeds

-easy, care free, and 52 miles to the gallon today

-back in the car

-back to reality

-Feist playing in the car

-Dogwoods, lots of them

-Pink & White

-windows down

-twirling ponytail

-bobbing head

-singing Feist...

-"I feel it all.."

-watersheds

-church steeples

-farm silos

-white ox with horns

-cows

-goats

-fields

-trees

-pink trees

-lime green trees

-red trees

-detour onto 113

-Chester Springs creamery

-tiny chicken coup

-chocolate, vanilla, mint chip?

-Dutchess Chocolate Supreme or Geneva Chocolate

-whats the difference

-taste test

-mini spoon

-Dutchess please!

-moo cows

-yummy ice cream cone

-Thank you cows!

-On to sis's house

-Baby GiGi home

-Nephews home

-Nephew hugs

-Aunt Sue Anne you look funny

- you have your race clothes on

-my sis... you look soo cute in the ponytails! and you look good in red.

-need a shower

-visit over

-make a few work emails

-wash off french mud

-play fetch with italian dog

-off to coach track

-4x 400s under 1:30

-kids whine

-and whine

-visit with Mom
-call it a day.

- I call it "a very good day".

"Oh, you're changing your heart, Oh, you know who you are.."

2008-04-28T03:46:00.003-10:00

Saw & Heard Feist in Philly lastnight at the Academy of Music. (her choice of venue)
LOVED IT!!
Her opening act "Hayden" was a hoot! Talented musician with the harmonica, guitar, and piano... who sings about waiting for his cat to come back to the house, security guards, house being robbed while he was in it, alarm clocks ticking,... he's on the Starbuck's music scene and is also from the country north of us.
Feist opened with a cry for help in the shadows, where the band came out to help her and started with Mushaboom, and I Feel It All. Behind them was a movie screen with "Mistress of Shadows" performing shadow puppetry, or shadow art. There weren't bunny ears hopping across, but there were lots of birds.. and other cool shadow art.. including watching waves made with a finger paint technique. lots of snowflakes... as Feist was dressed like a snowflake in the Spring.
She has a unique voice, it has a lullaby'sh accent, but get her with an electric guitar she is totally bad ass! And her early PUNK rock band roots come out! She looked similar to Chrissy Hines from the Pretenders with her blunt bangs and pin straight long dark hair holding the guitar. She was interactive with crowd, and the crowd loved her! We came in singing "1-2-3-4... ooohhh, uh-oh" and we left singing..."9 or 10 money can't buy the love you had back THEN.......daaa, du-da, du-da, da-da."
http://www.listentofeist.com/video

King of the Hill Preview of course

2008-04-26T11:23:00.003-10:00

The preview was met by some first time XTERRA racers as well as some veteran athletes. It was a good day of riding and the sun stayed just behind the clouds with no rain.

We set out on the trails, tackled the switchbacks, rocks, fast fire roads, and grueling uphills. After the bike we went quickly over transitioning, and then set out for the run. We climbed Toboggan Hill, hung out for a few mins to take a picture and then let it roll down hill to the bottom, out on the street..and end up on the beach.

Glad we did it, missed those who didn't join us, and hoping for a good day on race day!

As we were eating lunch by the cars, we saw a 13 yr old boy with a MASS race plate who was out mtb riding with his mom for the day. I asked him about racing.. and now he is joining an all teen relay for the King of the Hill XTERRA as the mtb leg. We asked Mom to race too! The Round Valley Recreation area is one of the coolest places in NJ, besides the shore, and the state of NJ is looking to shut it down this summer. We will have racers sign a petition to avoid this mistaken act of the government. NJ will close 9 parks to save 8.8 million dollars... but imagine taking away a place where families and people gather to enoy their off time. Time... is worth more than money. NJ will be closing down time for many people, and will be taking away people's jobs. An intervention is needed to keep this park open, and to keep the grounds open for families, hikers, bikers, campers, and swimmers. If NJ closes the park, we will not have a local XTERRA race for the city folk of New York and Philadelphia. With all the building of new homes, we need to keep open land to roam and run. especially in New Jersey!

Gianna's Love

2008-04-22T17:25:00.003-10:00

Here are pics of my niece, Gianna. She is currently at CHOP and waiting (patiently with her parents) to have surgery to put in a G tube. Gianna has Aircardi syndrome. A rare genetic disorder. Her feeding has interrupted her breathing many times, so that is why the G tube is to be inserted at this time. Gianna was admitted last Monday, had tests last week, and now is currently waiting for her OR time and recovery process. The pulmonologist said the G tube will be inserted for 6-8 weeks so the airway can heal. They will re-assess and hopefully Gianna can go back to normal feeding. She's a love bug, smiles, coos, and giggles for us when she is awake. Mom is staying overnights with Gianna as often as possible, but still tries to keep her little boys at home with Grandmom Anne. Dad is working, back and forth to CHOP, and also keeping the boys aligned at home. We are hoping Gianna returns home with her brothers as soon as possible.

Penn Relays 08

2008-04-22T17:08:00.005-10:00

Tonight was a great night to run the Penn Relays at UPENN with the temps at mid 70s and a little breeze throughout Franklin Field. Catholic families from all over the area filled the stands. The lines were long, and the kids were screaming! You may have thought the Pope mobile was coming out for a lap on the track on FF.

Over 1300 runners and 130 schools from the Philadelphia CYO raced. 4 categories: jr girls, jr boys, sr girls, sr boys. Started at 6:30 and ended by 8:3o. The kids accompanied by their parents had a great time and the sr boys won their heat with a time of 52 secs, and were ranked in the top ten! The jr boys came in at 59 secs and ranked about 12th place! The girls ranked right in the middle of their divisions group with their fast performance! Go St Denis, Run with the Dawgs!

spring weekend recap

2008-04-20T14:28:00.007-10:00

recap of the weekend. Beautiful sunny days that got up into the 80s.
-biking past the Oakmont Pub at Happy hour
-unable to stop in
-pedal, pedal got to..
-coach track practice
-biking past Biketopia
-unable to stop in
-pedal, pedal, got to...
-chaperone a 7/8th grade dance
-watching 7/8th graders moving, not dancing.
-Haverford coach offering
-checking in on sis with the baby in the hospital
-chocolate ice cream
-woke up, not tired, on sat am.
-load the bike in the car
-sorry Vin
-away to Wiss
-pedal, pedal got to...
-Rally in the Vally or is it Ralley in the Valley
-PMBA
-Sturdy Girls
-Mountain Bike Men
-Kaos
-Serenity
-pedal, pedal
-7 miles
-pedal, pedal
-15 miles
-pedal with new friends
- catch up with old mates
-pulled pork
-pedal hardtail into single speed
-32- 18
-17 or 17 1/2?
-34-28-36
-brick house
-pop tents
-14 bikes?
-28 pedals?
-4 for me..4 sets of pedals too.
-women of wissahickon
-favorite place to ride
-Belmont?
-White Clay/ Middle Run
-which one is it?
-bent tire
-hit the tree
-flat tire
-hit the pike
-twisted ankle from the pedal
-REST
-BIKE
-pedal Slider
-other side
-Barney
-Nutter break
-Nutter 2007
-Botox Sponsorship
-lawn eating
-raffle drawing
-friendly chatting
-gotta swim
-feeling wiped
-check in on sis
-check in the pool
-awww..feels good on the legs
-1200 m in, legs feel tired
-fins on
-fins off
-pedals? no paddles.
-how many 50s?
-50s on the 50?
-50s on the 40s?
-do I hear 60?
-why 3 disciplines?
-I have a date after this?
-pedal home
-2 Sierras and a crabcake sandwich
-Caseys...been a long, long time
-No men no country?
-old men and no country?
-psycho movie...flippin freak!
-my choice of movie next time.
-6am wake up call
-pack up the car, bring Vinny.
-730 working reg table at Duathlon
-Not a racing weekend for me.
-Happy dog playing fetch with everyone.
-Good show at Du
-gotta run
-no racing today
-sis' house
-chocolate donuts & milk
-Happy Nephews!
-McDonalds at CHOP for lunch
-Track meet this afternoon
-4hrs
-10 milers
-all placed within top 5
-called to duty
-accept the task
-accept the rain
-accept the sun
-sun or rain
-mission completed
-victory at last!
-so proud of these kids.
-finding new limits.
-finding baja fresh
-needing nap
-check in on sis
-check in with coach
-energy depleted
-rest day
-sunday
-weekday
-workday
-tomorrow

CAAN you swim, bike, or run?

2008-04-14T01:37:00.006-10:00

This past weekend, I had hosted athletes Candy Angle and Andrew Noble. 2 athletes extremely dedicated to their sport. I find myself in a very fortunate to position to have them in my life. I am a athlete who loves to compete, although in the past, found myself frustrated with training and time management as life gets more complicated. Candy and Andy are my coaches, and have been since September 2007. They have helped me balance my training and also helped me achieve my athletic goals.

Why do we "workout", "train", race, eat, sleep, work, ....if we don't have a PURPOSE for it? We can be spinning our wheels and go nowhere or we can strategical plan where we want to go. We work better when we have a mission, a goal, a purpose...and we feel that much better when we achieve it.

I hear people talk about their training and workouts, and MILEAGE. I hear them talk...on what they are doing, but rarely hear them talk about WHY they are doing it? And when racers talk about their training, I hear alot of irrelevant training. They maybe winning some races, and placing well, and its obviously working for them at this time, but can you imagine if they were doing it the correct way?!?....and doing quality training to put a little vrrooom in their race? They would tap into a system they never knew they had....they would be blazing through the finish line.

Well, Candy and Andy do this for athletes. They add the VRRROOOOM!

They spoke to many athletes this past weekend for the Love of the Sport! They coached and taught many athletes who swim, how to become better swimmers. All these athletes Love the Sport too.... XTERRA!

MASS Relay Race in Marysville

2008-04-08T02:10:00.014-10:00

Sunday April 6 was the Mid Atlantic Super Series Relay Race put on by VisitPA team, and race director Mike Kuhn. The race was a BLAST! A relay team consists of 4 people (all levels), who race a 2-3 mile loop on Mike Kuhn's family's farm. Its a sweet piece of property.

These pics are of our TLR tent site at the race. Our photographer jumped up on the truck to take the pics: Love that effort "to get it right".

Running the LeMans start was about 1/4 mile run and then hop on the bikes to start the loop. The run was insane: pushing, shoving, knocked down, craziness to get your bike! I am a runner, a transitioner, and used to this type of situation from XTERRA. I know that I have to keep my cool when running, because you don't want to blow up on the first hill of the bike. What I didn't like, is where I had to put my bike for the pick up. The first lap I thought went smoothly.. it was a lengthy time: but I did have to put in the run in addition to the bike.

Linda (2nd) Rocked each lap and was consistent, Kathleen (3rd) and I shared many times & stories of each lap, and Lyn(4th) kept the smooth pace for a tie for 6th place. Not too shabby for us female LoweRiders. I heard some guys in the tent talking about "go all out or go home"...when I heard that, I thought "YEA!" and then I thought to myself thats not my style, and I like to think "There's a strategy in this game...and we have to use it". hence, 6th place for the Lady Lowe Riders!!! I am not a sprinter on the mtn bike, but you can count me in for the long haul.

Team LoweRiders consists of super athletes & good people. Its a young and vibrant team who will do very well this year. The best part of the race is when Andy Lowe, owner, athlete, father, good neighbor to my sister, and racer said to me "I was so proud today to have such a great team under the LoweRiders tent."

Kudos to Todd Strauss, Team LoweRiders coordinator, who put the time in to recruit each member and also brought the burgers & enough chips for the entire population of Marysville, PA. (and who was supposed to bring the cheese???!!!)

More pics: http://www.teamloweriders.com/08relay/

The Girl Keeps on...and on, on, on..

2008-04-07T14:43:00.003-10:00

Saturday night I saw an old friend, new friend again, and EXTREMELY TALENTED SINGER, MUSICIAN, & Artist, Lauren Hart perform at Chaplin's. It was soo good to see her, and see her perform. Her songs bring you in and keep you locked in; into her heart and soul. A fan of Aimee Mann, Lauren has a similiar sound to Mann. Lauren's songs and lyrics are stronger, very captivating and lifting.

I love music, love live music, and love Lauren's music. Can you call a friend, a groupee? I can be both. I am a fan of all of my friends, but this one...I am huge fan of her music.

She's a must see, must hear, must download: http://www.laurenhart.com/music.html

The venue was at Chaplin's in Spring City. It was a byob with candle lit tables & chairs, had very good acoustics, and pretty decent food (although I don't recommend the cheese plate esp if you are on a date...some strong smelling cheese phew!) and very cool crowd. Its right on Main Street in this quiet little PA town.

Lauren & her music made it a GREAT NIGHT OUT!

(although getting up at 5am on Sunday to travel to my first Mountain Bike race of the season, was pretty tough).

XTERRA MIAMI 2008

2008-04-02T13:48:00.013-10:00

Pre-riding the XTERRA Miami with fellow XTERRA Athlete, Rich Costello: http://journals.aol.com/longtrailahead/Longtrailahead/

Before we set out for the ride, a woman asked us if we were racing the XTERRA race and she wanted to know if she should take her shoes off before the water crossings during the run portion of the race. (there was a long pause: and I could see Rich's mind say: "You should take this one, Sue Anne"). I advised her to take her glasses off, hat off, and be ready to lose those shoes, if she took them off. This is not your hop the rock water crossing lady! You are taking the plunge, not once but twice! (last year I lost my sun glasses to the crocs there) As we walked away, I thought to myself... she is obvious a road, ironman, mental game playing triathlete... and this is her first XTERRA..... now I know the feeling when a person (with any faith) gets a high when they convert a Christian... "we got one!" Baptism by Fire! (Wind, and Earth).

So Rich and I set off on our bikes .... I had to show him the water crossings.

I took Rich through the course from what I remembered from last year's shorter race (but this year they doubled the length of the course). The swim portion was beautiful in a Miami inlet (just hope there are no bull sharks swimming around). Next we set out onto the tropical bike trails consisting of blue & black diamond courses...yes, the course is marked like a ski slope; green: novice, blue: intermediate, and black: highly advanced but we were sweating amongst the bamboo instead of freezing our butts off on a ski lift! We also biked a portion of the run course, but some of the run course we couldn't bike through b/c of the above- the- head water crossings...You could feel the anticipation from Rich as we went through the course bit by bit... We both agreed on "This is truly an XTERRA race". Its well worth the trip. Its one of the best spring breaks from the Philly area. And what better way to test your off-season training than to throw yourself into a tropical climate of mid 80s, a 74 degree inlet salty swim, 19 mile super-technical mountain bike trails, and a gnarly heart pumping 10K trail run with a few cool off swims across crocodile waters! Bring it!

Race day: I need more work on my bike split. If I could maneuver my bike on the trails like I maneuver on the runs I would have a whole different race. But instead I have alot of bruises, scrapes, and scars to add to my XTERRA collection. I came in 4th female overall...not what I set out to accomplish, but close enough (for now). The race director did a great job of marking the course and he had traveling EMS personnel (who help Tx my gnarly bike wounds with antibiotic cream at one of my stops) this year. Kudos to Gomez in 2008.

I am on the board with 75pts for the start of my 2008 season. I vacationed well in the Keys for a week with my friemly (friends who are practically my family), practiced my mountain bike technicals for 3 days in one of the best trails in the country with a famous XTERRA athlete, and flew home on a private jet just in time to attend the Phillies home opener.

Have you ever felt so Blessed with a Good, Healthy, and Active Life? Have you ever been surrounded by people who feel the same? Thats XTERRA...

So, What are YOU waiting For?

Another XTERRA Miami racer's report: http://www.xterraplanet.com/news/dsp_content.cfm?id=2121

TRI XTERRA Clinics

2008-02-25T11:35:00.001-10:00

TRI XTERRA
Free trilogy of clinics for all levels of athletes interested in taking on the sport of XTERRA. We want to take you across the finish line of the local XTERRA race; Patanella’s King of the Hill. Learn about local XTERRA Trail Runs and Races in the Mid Atlantic area. TRI XTERRA! Clinics are held at
The Children’s Hospital of Philadelphia Sports Medicine and Performance Center in King of Prussia, PA.
WHAT ARE YOU WAITING FOR? LIVE MORE

1-What is XTERRA? Saturday March 15 10am:
Learn how to become a regional, national, & world champion
Where and how to train for XTERRA races
*Q &A session with a Sports Medicine Team (physician, nutrionist, and physical therapists)

2-TRI XTERRA! Saturday April 12 10am:
· Candy Angle & Andrew Noble, World Champions & Professional Tri-athletes share their expertise in training: swim, bike, and run.
· ** Separate Swim Clinics taught by Angle & Noble on both 4/12 & 4/13. see separate flyer or go to caansports.com for info

3-Preview XTERRA course: King of the Hill Saturday April 26 10am: (raindate April 27)
· Group ride to preview the bike course at Round Valley Reservation in Clinton NJ. Directions go to www.greenbrookracing.com
· preview the 5K trail run…climb Toboggan Hill
· Learn about transition (pack your lunch)

For more information email XTERRA Ambassador, Sue Anne Clark: suwanne@aol.com or go to http://www.xterraplanet.com/. Lots of Give-aways including Race entrees!
*Sports Medicine Team includes: Steve Collina, MD, Medical Director of the Philadelphia Triathlon & accomplished Mountain Bike Racer; Kimberly Cover, RD, Sports Nutritionist for UPENN Athletics, Joseph Molony, PT Director of CHOP’s Sports Medicine Program & Adventure Racer and Lisa Semels, PT, from Excel PT, Swimmer & runner.
**Swim Clinics offered by CAAN Sports is an additional fee and space is limited. Adult swim clinic geared toward all levels of swimmers & triathletes. To sign up, email mailto:cangle12@aol.com or suwanne@aol.com.The Children’s Hospital of Philadelphia Sports Medicine and Performance Center : 210 Mall Blvd, King of Prussia, PA. Near King of Prussia Mall and across the street from Maggiano’s restaurant. Easy Access from PA Tpke, I76, I476, I276 & Rtes 202, 422. Look for the XTERRA arrows

Divine Love

2008-02-14T18:41:00.003-10:00

Spur of the moment, on Valentine's Day, I made a visit to the Convent of Divine Love in Philadelphia at lunch. My first visit to their chapel lasted about 5 mins. As I walked in, I saw the nun dressed in pink kneeling before the alter praying. I almost thought it was a statue, until I focused on her and noticed a little bit of movement while she was praying. A sigh of my relief... because this is what I came to see. The visit was recommended by my mother this morning. it goes back earlier this morning when a friend of mine called to ask me to pray for his father, and I thought of taking his request to the pink nuns who dedicate their lives to pray for people. So in addition to asking my mother (not a nun, but a woman who has also dedicated her life to pray for people), I thought of asking the "pink nuns", who pray for people 24/7. The "pink- nuns" order is Holy Spirit Adoration Sisters. I gave my petitions for prayer to the Sisters and knelt to pray for no longer than 5 mins...the experience was truly peaceful. If you want to make a prayer request you can visit the chapel or you can make it online: http://www.adorationsisters.org/requests.html

I finished my work day, ran for an hour, had dinner with my family, and then gave Valentines to my nieces and nephews...and to end the night, I watched my 4 old nephew spill a half gallon of grape juice all over the kitchen (oh the tears and the hugs!)

FUR BALL

2008-02-11T17:07:00.002-10:00

The Furballs were out in Philly on Saturday night! Here we are! The best part was dancing with the Nutter Family. Philly finally landed a really cool Mayor! I want great things for this Mayor. Its not a bad start for him dancing with these lovely ladies!

And she was an All-American Girl....

2008-01-16T18:23:00.000-10:00

2007 XTERRA All- American lists: http://insidetri.com/portal/news/news.asp?item=111601

Her love is like a million hugs...

2008-01-10T16:32:00.001-10:00

Meet my new niece, Gianna Marie. She is pure love, and I could have held her all night.

Pics are of her, Gianna and me, Gianna with Mom (my sis) and Dad.

In Black and White

2007-11-25T18:52:00.000-10:00

*pic taken at Wissahickon Park in Philadelphia, PA

I will be meeting with my coach this weekend. A requirement is to bring my goals for 2008. My goals or my "wish list" of races in 2008? If the US dollar wasn't so low in currency exchange, international racing would become my favorite hobby. So inplace of using all of my vacation time for the year, I will try to keep the travel time and expense at a minimum for 2008.

Soo many races, soo many places!

Primarily, the bike has been the most frustrating part for me in 2007. When speaking of the bike, its the maintenance of the bike. I am such a mechanical rookie. The Second frustration is my weight gain (10+lbs) in the past year, and the third is my lack of improvement in my swim.

The best way one can make goals for 2008 is to look back on one's accomplishments. The good, the great, the bad, the ugly, the mugly, the fugly, and the snuggly.

Looking back on the 2007 Race Season

March:

-XTERRA Saipan Championship 4hrs 15mins (s:33; b:2:20; r1:22) (1stAG)

April:

-XTERRA Miami (pt series) 2hrs 48mins (s:23; b:1:37; r:45) (2nd AG)

-MASS Team Relays (mtb race) 4:05

-MASS Hibernia STXC (mtb race) 29:17

May:

-Broad Street Run 10 miler: 1hr 10mins (72% age grade)

-XTERRA King of the Hill (pt series) :2hrs 04mins (1st AG, 5th oaf) (2006: 2hrs 20mins)

June:

-Wissahickon Trail Classic 10K: 56mins

-XTERRA Southeast Championship: 3hrs 20mins (s:33; b:1:41; r:1:05) (6th AG: "bonked on run")

-XTERRA East Championship: 3hrs 19mins (s:27; b:1:52; r:59) (2nd AG) (2006: 3hrs 54mins)

-Philadelphia Triathlon: 2hrs 41mins (s:31; b: 1:18; r:46) (12AG)

July:

-Stone Harbor Sister Blister Run 5K: (3rd OAF)

-Marsh Creek 10mile Trail run: 1hr 30mins (3rd in AG)

August:

-XTERRA Appalachia: 1hr 57mins (s:22, b:1:03, r:31) (3rd OAF, 1st in AG)

-XTERRA 5K Trail Run in MD: 21:30 (1st 30-39AG)

-XTERRA Schiff Scout: 1hr 44mins (s:20, b:56, r: 27) (4th OAF, 2nd in AG)

September:

-XTERRA Onteora: DNF'd (bike mechanicals)

-Philadelphia Distance Run (Half marathon): 1hr 37mins (68% age grade)

-XTERRA USA National Championship: 4hrs 24mins (s:43; b:2:43; r:57) (2006: 4hrs 33mins)

October:

-Haverford Twp Day 5K: 20:50 (2006 20:30)

-XTERRA World Championship: 4hrs 13mins (s:32; b:2:29; r:1:07) (2006: 4hrs 52mins)

November:

-Philadelphia Marathon: 4hrs 14mins

December:

TBD

So now the past is in black and white, I will think about the future before I write my 2008 goals in black and white.

26.2 miles of Philadelphia asphalt

2007-11-19T17:37:00.000-10:00

Ran my first marathon: The Philadelphia Marathon. November 18, 2007

My training for the 26 miles running event was poor due to many reasons, but I finished in 4:14. The first 13 miles went well, I held a nice easy consistent pace. Took in the sites of Philly...center city to old city to penn's landing to south philly to university city to west river drive toward the art museum....ok this is when the PAIN kicked in the joints. Starts with the left knee. Art museum to boat house row on Kelly Drive.....ok it starts to rain and the temp drops by the river. Kelly Drive to East Falls to Manayunk....it was so painful I thought a beer would help :) (it was only a dixie cup of beer). Every step I took (still running) an "Ouch!" went off in my head. I tried to keep conversations with runners along the way, but eventually I couldn't keep up. My stride shortened and the once gazelle leaps I had in the first 13 miles became more like a penguin hobbling the last 13 miles. AT mile 20 (turn around in Manayunk) I decided to walk...yes, walk, just for 2 mins to stretch out the legs to lengthen the stride...and this hurt too! So I went back to the run (dachsund walking on a leash). ouch, ouch, ouch...every step I took back down Kelly Drive. It didn't matter if I walked or run. Heart and lungs were a bit annoyed at the pace too....they wanted a better workout than this!

The scene on the last 13 miles: Its raining, its 30 degrees, damp, grey, and people are passing me. thoughts include: I paid money for this torture? This is my first marathon, and it will be my last. I don't think marathons are "my gig", lets stick to tri's and half's. Yeah, right...who am I kidding? After I recover from this marathon, I will want revenge on this course!

I think the last 2 miles were the longest 2 miles of the marathon. But I have to say the FANS, Spectators, and Side liners Rocked! They brought me home to the finish...cowbells, whistles, cheers, "you go girl!", "you did it!", and the smiles I saw out of the corner of my eyes....They really are just sending you their love. The Brotherly Love! As I came up Kelly Drive...the rocky anthem is playing, the art museum steps to my right, the finishing clock overhead reading 4 something...and then I was crowned and clothed (finishing medal and heat sheet)! I walked like Frankenstein for the next couple of hours and drank hot chicken broth! I couldn't hold a conversation with anyone....but I must have looked like a mess....people kept asking me if I would be alright. I just wanted to go home. Did that, and went back into the city (bar, of course) to bathe in the sense of accomplishment with my friends who also did the marathon! It was their first as well, Sammie finished in 6hrs 11mins, and Jen in 5:50 mins! Claire, Tracy, and Jen finished the half marathon! I am sooo Proud of them!

The next day, the legs are sore, the knee is the worse, and the back is actually feeling better. A recovery workout in the pool for 1500 meters of swimming was the best!

And Yes, I want revenge on that course...maybe 2008 or maybe 2009?

Running the Philadelphia Marathon was a great weekend with friends and a great way to see Philadelphia by foot! One of the hardest things I have done...."feed the warrior"

Monkey'n Around

2007-11-08T10:27:00.000-10:00

Vinny loves his new friend, curious Goergie. Giddy up!

Makena Mile

2007-11-03T12:23:00.000-10:00

Dream of running the beaches in Maui? Makena mile is the one part of the XTERRA World Championship race that can make or break competitors. Runners either pass or get passed at this spot before heading into the Spooky Forest.

Rich Cruse who is the best photographer in the sport...took these pics. You can see that I am in a mental mode of "just keep running" -very Survivorlike, until Rich calls out to me in a cheer. It was just a bit of relief that one needs to keep it going. I am so honored Rich gave me a shout out!

Happy Halloween!

2007-11-01T04:33:00.000-10:00

I was home this year to greet my little trick or treaters lastnight! I had fairy princesses, goblins, super heros, and lots of smiles come to my front door! I gave out Clark bars, but then I ran out! I was misinformed on how many trick or treaters there are in the neighborhood! So luckily I had sheets of stickers from a promotion I did with Whole Foods and CHOP, even some Mr Yuck stickers, lol! So I gave them out in place of candy....most of the kids were soo excited to receive the stickers! I am sure they will remember the house that gives out stickers for Halloween, next year. I am sure parents are be happy that there is less candy to hide for them.

The Halloween costume party after Worlds was a blast! The big orange things are "swim buoys", it was Julie Dibens and Sam Gardner under them...sweating up a storm. Julie won Worlds and Sam is a professional triathlete as well. He is a British FF! They both have an excellent sense of humor!

Talk about sense of humor, Courtney and Anthony were the funniest and best costume of the night. They performed for us too! They won airline tickets to Hawaii! They were dressed as the skaters in Blades of Glory. Reina designed and made their costumes!

Some of my Maui swimming partners

2007-11-01T04:19:00.000-10:00

Pictured here are some of my fellow swimmers, I practiced with in the warm ocean in Maui.

Candy, Andy, and well...never did get his name! We just referred to him as "Mr Sea Turtle".

The 2007 XTERRA World Championship Race Report

2007-10-31T10:29:00.000-10:00

Pictured here with fellow "Clarkie", President of XTERRA and fellow Love Shack singer.

Aloha! My race game was ON at Worlds! good thoughts and prayers from friends did me well! other than my hand which was already broke, I made it threw without one bruise, scrape, or scratch...my bike too! I shaved 40 mins off my time from last year!-1min in the swim, -30mins on the bike, -7mins on the run. and about a minute off of each transition.

The swim: went into it with a few good tips from my coach, the first lap was much better than the second. On the second I was stuck with a group of people, where the one man decided to do a breast stroke kick which gave me a nice heel in the face and put some salt water in the goggle.

The bike: was HOT, dirty, dusty, dry, and ROCKEEEE! I had the Yeti ASR to drive. This is the sweetest ride for this course. I actually had FUN out there on this bike! Thanks to Biketopia for hooking me with all the right components and fitting to make this a sweet ride for 20 miles! My biggest obstacle was the person in front who kept hitting their brakes, or getting off the bike to climb. Its a domino effect on this course. You can't go off course or you will crash or find some nasty needles in your tires for a flat. Better off being patient sometimes.

The run: The first quarter mile is on the pavement, so it was here, while running, I drank the bottle. There are many water stops, but I passed the first one (at the beginning of the off-road climb)...where I also passed about 10 people. The climb lasts for about 4miles up...in the sun...and just when you think you can't climb, you climb some more. Then its down to the beach, into a spooky forest, out to another beach, onto nasty lava fields, to the finish line! a group hug at the end! very sweet!!!

Total time for the 2007 XTERRA World Championship: 4hrs 13mins. I placed 9 out of 22 in my age group, 69 out of 131 women overall (including Pros), and shaved 40 mins off my2006 time.... very happy with my results! Mahalo!

TEAM XTERRA RAINBOW.

2007-10-31T10:15:00.000-10:00

This is Ken, Kathy, and me on race morning.

Check out the rainbow in the background over the island of Lanai! When I spotted the rainbow (before the pic was taken), it was my sign. I never felt so good before a race, nor so Blessed.

Sunrise in Maui

2007-10-31T08:46:00.000-10:00

From the balcony of my condo in wailea

SLOW SNOW

2007-10-02T16:07:00.000-10:00

USA CHAMPIONSHIPS FOR XTERRA 2007 we welcomed the wind, the snow, the sun, the rain, and all of God's beautiful creations including a Grizzly Bear in Lake Tahoe! A monster brown bear about the size of our medium size rental car! We spotted the bear in the parking lot. I flashed the high beams on him to get a better look, and he crept away. Annette braved the task to the retrieve the condo key as I stayed in the car to flash the beams on him and of course honk if he came closer. But he stayed away and we got the key! A friendly welcome from a Lake Tahoe local was quite the adrenaline rush!

The next day, we gals decided we were going to put our bikes together. As we get out our bikes we both realize....we forgot our bike tools...girls! So off to the hardware store, bike store, and grocery store....but we did manage to browse a women's clothing store! Soon after we went out to view the trail and test the bikes. It was a windy day. Lake Tahoe was acting like the Jersey Shore when there is a storm off the coast. Yes, BIG Waves and white caps! Making all the athletes get butterflies in their tummies! We did a little run of the course and Annette decided she wanted to preview all of the 20 mile bike course in the mountains. I was scared for her because it was colder up in the mtns. She came home sooner than she anticipated.... her fingers were black and almost frost bit! We thought we may have to take her to the ER! But we had dinner and she was ok.

Bruce and I pre-rode the first climb on the bike course. It was Bruce's first time here, he worked hard to accomplish his goal to qualify for the US Championship. He wasn't feeling well and I wasn't about to push it either. Coming into altitude is a shocker on the body. Climbing another 3500 ft is another shocker. So double wammers do not equal big bucks! Later Bruce's illness took a turn for the worse and he did not get the chance to compete. He was there in spirit and his wife and him seem to enjoy Tahoe together.

Annette and I woke up the next morning and she came into my room shouting "It F***n SNOWED!" We then had breakfast and headed to Reno to buy some warmer clothes. It was 20 degrees outside that morning. Those poor Sat racers! I made the mistake by not getting into the lake this day. It later paid in the race, as you will see in my race time results (you will have to search them, b/c I am too embarassed to post)

Race DAY!: The Sun showed up to race this morning along with all the big dogs from other elevated towns in Colorado, Oregon, Nevada, & California. Race morning was 40 degrees instead of 20, 58 in the water!

My competitor at this race (every year) is elevation!

Swim: Knocked the energy out of me, in 58 degree waters. It was more nauseating than watching the Eagles get pummeled by the NY Giants!

Bike: Flippin COLD, at 9000 ft. The mountains were COLD and had NO POWER. Going down, toward the end of the bike split, Felt like I could Fly!

Run: I ran as hard as I could. It hurt like hell.... but it felt best when I crossed the finish line, and my friend, Ryan (who also raced) gave a big hug!

Overall I shaved 9 mins off my time from last year... It was a bad start, and a strong finish.

I am Hoping to find the balance in Maui. What better place to find balance than on an island of Hawaii.

Pics above: The first climb on Tunnel Creek, Wishing friend, Rich Costella, good luck before we make the plunge.

Visit XTERRA PA

2007-08-06T17:13:00.000-10:00

On the saddle, clipped in, taking hold, pedal around, breathe in, smile out, head up... I had a date with my bike, JD. After June where I did 3 tris in 3 weeks, I needed a break. I retired the bike for July and ran 100miles in 4 weeks. Yesterday I did an XTERRA tri in Pennsylvania. Drove 4 hrs to get there, 4.5 hrs to get home. And yes, I live in PA.
Out of the swim, I must have been the 5th woman. But, I felt like that was the slowest swim ever for me! I took the bike on...it was a challenging course of 11miles of lots of climbs, and some of the challenge were the riders in front of me...umm, excuse me...but...can you...GET OUT OF MY WAY? Men don't like when women pass them on the bike. So I was the second woman into transition on the bike. Not bad...so I set off on the run. A good 4.5 trail run with many hills to climb and open path to take fast, but right before I climbed a big hill...I got stung by a BEE....in the HEAD! Right on the occipital lobe(must have been after my ponytail)...nice bump there today. I screamed so loud when it happened I freaked the guys in front of me....they thought I was jumped! But that bee hurt bad! Messed with my psyche too! Barely climbed up the hill and then about 3/4s thru the run, a woman caught up to me. I let her pass me....yes, I let her pass me ( I would rather chase her, than she chase me). I kept her in sight. I knew where I was going to take her on a downhill and as I approached the downhill...I got STUNG again! On the ankle! I think I am too sweet...too sweet to guys....too sweet for bees...too sweet for athletes. They all mess with me! So I came in third place overall (female), first in my age group, and my time was under 2hrs. Yeah Me! Go Team Me! Free Hugs to Me!
I really enjoyed hanging out with my XTERRA friends and fellow ambassadors this weekend. I also enjoyed the heat I got for missing the Maryland race. I love surprising friends who didn't think I was coming to this race. You really don't know me, if you don't know that I really like to go for the shock and awe factor (all good too)! I loved seeing family and friends be soo supportive of their athletes! Support is everything to every athlete! And I love seeing XTERRA baptisms at the beginning of the race. This race is new to the circuit and so it brought many new members to the XTERRA family!

Tri Tri Tri again

2007-08-06T17:10:00.000-10:00

3Tris in 3weeks
1- XTERRA Southeast Championship of the US Tour: Birmingham, Alabama:
1mile swim (2 half mile loops), 18 mile mtn bike, 6.2 trail run (10 hills): finish time: 3hrs 20 mins, placed 6 out of 8 in division. Crossed the finish line and laid in the med tent during the award ceremony to receive 2 IVs, my color came back. I drove 20 hrs the day before to get to Alabama.

2-XTERRA East Championship of the US Tour: Richmond, Virginia:
.7 mile swim (zig zag across the James river....absolutely nutty), 18 mile mtn bike, 6.2 trail run in the sun. 3hrs 19 mins, placed 2 out 6 in division. Crossed the finish line and headed for shade...very proud to shave 50 mins off my bike split from last year.

3-Philadelphia Triathlon for CHOP:
1 mile swim, 25 mile bike, 6.2 mile flat on the road run. Crossed the finish line in 2hrs 41 mins with my back to the crowd to show "Hope Lives Here" on my jersey. Had my front brake rubbing the tire for the first 10 miles. My splits lacked the speed factor, but it was a gorgeous day! time for a break from racing (one week).

Cut from the same cloth

2007-06-06T01:54:00.001-10:00

XTERRA's King of the Hill in New Jersey 2007. The start of the race in the transition area was filled with a lot of catching up with some old friends, and introductions to new ones. Giving Howie a hard time about his cameo appearance in Worlds, running barefoot, was great!

This XTERRA race is so much fun. Usually there is a lot of "broken" stories after this race. This year the breaks were kept to a minimum, but there were a lot of scrapes. This race is not for the pretty boy.

The course is brutal, usually the lake is very cold. This year it wasn't as cold but it was murky. The bike is a rock garden with some good steep switchbacks that you have to take down on the way out, and up on the way back...neither way is easy. I definitely had dual suspenvy. The hardtail on the rock gardens was extremely bumpy and hard to control at times. But then again, I get a rush off of losing control and then regaining it. The run consists of one big vertical hill: Toboggan Hill. You get to a point, where you can only hike it....and your heart rate is still at its max. On the way down, you feel like you are going to roll down head first. The rest is somewhat easy, until the last stretch on the plush beach (very XTERRAlike). I came in 5th women overall, and 1st in my age group.....scored my points and had a great time with the post race events!

Dad's ol boys network from MBS

2007-06-04T02:37:00.000-10:00

I helped my Mom with a retirement party for Fr. Joe (Augustinian at Villanova) tonight. Fr. Joe grew up with my Dad, so all my Dad's friends were there from the ol hood in Southwest Philly. The all attended Most Blessed Sacrament grade school & West Catholic HS together.... it was funny to hear them talk, it was the old school sense of humor. Just like Dad's. These men, including 4 priests, were hysterical! telling stories of the old days, but what I really loved was hearing all of their nicknames and how they got them!
Tiger Clark (Dad); Blinky Dougherty; Beetle Bryson; Jet McNamara (Fr.); Moon Reynolds; Buckeye Lafferty; Poogie Powell (Msgr); Jesse James Ferry; Hawkeye Lynch; Rick the Spick Cooney; Jughead McHugh; Moosy Jordan (Fr); and Reds Dougherty.

For the Love of Running!

2007-06-02T13:50:00.001-10:00

I have to say I am SOO PROUD of my kids today who ran in the Philadelphia Archdiosecan Championship Meet today at UPENN's Franklin Field. JulieAnn: 5:22 min and Katie 5:27min(age14) came in 3rd and 4th in the mile (1600m) out of 25 girls, Thomas 5:24 min (age14) came in 15th out 25 boys, Steve Bradley (age 10 &sporting his XTERRA tattoo) came in 10th out of 25 boys. Julie Ann and Katie also placed the same in the 800m. The track was HOT! 102 degrees hot! The kids did great...and withstood the pressure of the heat. my little heros rocked!
Of course I had to do a race too! I did the Wissahickon Trail Classic this morning...it was hot and humid as well. I had to test my abilities in this type of heat and help decide to go to Bama. I didn't push it on this race, and I have to admit....I had to PEEE!! the whole 6.2 miles of trail run. I came 97th out of 499 runners. Not too bad for pulling back at times.

New York Super Fudge Chunk & Organic Milk

2007-04-25T15:11:00.000-10:00

Went to ACME to pick up some milk. The ACME milk was well stocked, but I had to do a "Florida Natural reach" for the 1% Organic Milk (I really wanted fat free, but it was sold out). I buy organic milk, mostly because the taste and it came from a clean cow. I also bought a pint of Ben & Jerry's New York Super Fudge ice cream (had a double workout this day).
Indulging on the chocolate ice cream & hunting the white & dark chocolate bits as I read the back of the carton: "WE oppose Recombinant Bovine Growth Hormone" (aka rBGH) it read. Its the adult version of a kid feasting on his favorite "sweet" cereal. Looking at the back of the box, looking for the prize inside, and somewhat interacting with the TV commercial that promoted the cereal. .....so a googling I go ....to find out more about rBGH!
Researching this hormone (via internet) basically tells me that cows injected with rBGH are like cows "on crack". They produce more milk in a faster time period than cows with out the hormone. What really stood out to me was the information of the lifespan of a cow on the hormone, which is 2-4 yrs. Cows should live up to 15-20yrs.
My own conclusion (theory)is: The humans drinking rBGH injected cow's milk, could also reduce their own lifespan.
So I read on...and on...and there was an anology: rBGH cows milk is to breast cancer as the cigarette is to lung cancer. Reminding me of a time "back in the day" people did not link cigarettes to any cancers. Yes, there are two sides to every story....and usually in an argument such as this one, money lies behind the stories. Money is the reason why some farmers (companies) use the rBGH hormone. supply and demand. Most corporations (small & big) want their workers to produce more, and be more time efficient. Tap into it now, and worry about it later. Unfortunately, breast cancer and all cancers are not going away. They seem to be increasing and affecting everyone around us. Fortunately, treatments are progressing. People are donating more to research. What people are not aware of, is the very simple act of purchasing a product can decrease cancer. All the shelves of the organic milk were pretty much bare, while the non-organic milk shelves were well stocked. Supply and demand. The more people demand dairy & meat products from "average" & "ordinary" animals...the more we are free of cancer agents. Imagine an athlete taking steroids (caught or not)...so what if they won a championship, you know eventually it will catch up to him or her. Their lifespan may be reduced.
Its hard to completely cut out the cancer agents, its hard to walk outside of a building and inhale second hand smoke, its hard to pass up Starbucks knowing they use hormone milk, or pass up the tasty steaks with added hormones. sometimes its hard just getting out of bed. But its not hard to finish a pint of Ben & Jerry's!

XTERRA MIAMI

2007-04-02T03:14:00.000-10:00

Beautiful Morning. airTemp about 80. Water temp 75. 100 XTERRA racers.
Borrowed a Trek 100 Fuel dual suspension bike from Libby, an XTERRA ambassador in FL. She had previously loaned it to another racer, Matt. I picked it up on Saturday from Matt and took it out for a test drive. I was very grateful for Libby to loan me her back up bike. The frame was smaller than mine and I couldn't adjust the seat post, but the bike allowed me to race XTERRA Miami while I was vacationing in the Keys. My strategy was to have fun, to take care on the bike trails and push it out when I can.
The swim: 2 loops of 500m with a quarter mile beach run. Keep right (counter clockwise) to all 4 buoys, cross a rope, & dodge the anchored boats. The water was great & very salty. Most "men" wore wetsuits (???). Some of the men admitted they were roasting in it. I think I was 5th or 6th woman out of the water. One of these swims, I would like to feel "fast"...uh, today wasn't that swim.
T1: could someone turn my "on" button on?
The bike: Very Techincal. no "XTERRA Climbs" here, more like a MASS race. Single track with twisties, turnies, switchbacks, log hopping, root paved, tight clearance, ramps, bridges, fences, coral rock covers, large coral rock obstacles (I think my leg was a magnet to these), thru the tropical forest, over the hills, on the path to grandmother's.... the trails had names: Dragon's Tail (that was one long tail), Delirium Gates (aka 'hell'), Kitchen Sink (yes, there was a sink), Gilligan's Island (SS Minnow was present as well), and Rocky Trail (you have the picture now). It was such a fun course and wish I could ride it more often. The locals had the upper leg here. Going into it blind is an obstacle in itself. It reminds me of Belmont in Philly & Rocky Point in Long Island. 10 miles of technical, it was relentless. There was one point toward the end, there was a stretch of about a 1/2 mile on a path. I told the girl behind me to lets take it in, so she drafts me....and then she yells up to me..."god, you're fast"....first time I heard that in a while! I think at that point I finally began to race. ...but one little part of a trail was left & the bike portion was over.
T2: I grabbed a bottle of gatorade in one hand, and a bottle of water in the other (no camelback & only one water bottle holder on the bike).
The Run: legs felt good & only one guy passed me on the run....I passed lots. 3 water...uh, em...River crossings on the run...I swam each of them. Lost my (rx Rudy Project) sunglasses in the first water crossing. And took to the trails with a good pace. It was when the run entered an open area (field) that it was hard to see follow the markings. This happen to me 3 times. The last one, I ended up in the PARKING LOT!...I hate stopping on any run ...I stopped and asked for directions to get back...I lost soo much time here. Found my way to the beach, the stretch to the finish line.
It was a fun XTERRA race, as usual! I placed 2nd in my division & had a GREAT time!
Libby's seat post broke. She rode more than half the course without a seat...that would be one of the hardest things to do on this bike course. She is GREATNESS. I asked her how she did it? She said her legs were screaming and so were her triceps. She still placed 1st in her division.
Matt was awarded the "XTERRA Spirit Award" for giving up his pack to a biker who dbl flatted. That is a very risky thing to do...but its totally XTERRA style to help another athlete who needs help (or is S.O.L).
So if you are a mountain biker on vacation or looking for trails in Miami, FL go to Oleta State Park. Its in a metro area, and N. Miami's beach is right around the corner! pretty cool spot with some gnarly trails.
I retreated back to Key Largo...to resume living the good life before heading back to PA.

XTERRA Saipan Championship

2007-03-22T15:47:00.000-10:00

This is One Sweet World....get out there and race it!
went to Saipan for the "Crown Jewel of Xterra".. I had the Time of My Life, and the Best Birthday ever! Not only did I swim in crystal aqua waters of Saipan's Micro Beach, but I mountain biked up Mt Tapachao & thru Saipan's rainforest...dodging fallen coconuts, hopping lava rock, brushing up against palms, and getting jungle vines wrapped around my rear tire! Then I ran 7.5 miles up & down the jungle again, thru caves, and down a very wet ravine ...mostly skiing across moss covered rocks...finishing it out on the white sandy beach looking at the blue waters of the sea, on one of the most beautiful days God has given me. So I fell on the bike, came home with a trophy bruise on my right thigh, and was shy 15 mins of my time goal...so what? I came first in my division and 3rd amateur female overall, and most of all....completed one of the BEST race courses on the Xterra circuit AND met some very cool people! The best vacation I ever had. The 24hr (lose a day there or here) of traveling was well worth it! I hope to return to Saipan's Sportsfest week in 2008!
BTW, downtime was on the hammock under the palm trees with a few Pina Coladas and Mai Tais!

the homily at MASS

2007-02-21T05:42:00.000-10:00

From the Mid-Atlantic Super Series:
Sandbagging is not cool! Sandbagging is defined as racing in a class or level below that which a racer possesses. The sport of mountain biking is about sportsmanship. Sportsmanship is honor. Each racer is on his honor and is expected to know the rules and sign up for a class in which you would normally race.
AMEN!

Catching a wave in 2006, looking to perfect it in 2007.

2007-01-02T04:20:00.000-10:00

ORT Gift guide

2006-12-14T18:24:00.001-10:00

Buying gifts for an off-road triathlete is not nearly as complicated as it is for the road triathlete.

Follow these rules and you should have no problems.

Rule #1: When in doubt, buy him a new mountain bike. It does not matter if he already has one. I have a friend who owns 5 and he has yet to complain. As an off-road triathlete, you can never have too many bikes. No one knows why.

Rule #2: If you cannot afford a mountain bike, buy him anything with the words Tubeless or Lube in it. They love saying those two words, "Hey George, are they Tubeless?" "OK. Bye-the-way, are you through with the lube yet?" Again, no one knows why.

Rule #3: If you are really, really broke, buy some stuff for his practice bag. A 99-cent swim cap, a small tube of GU or some sort of cool mountain bike sticker/tattoo. They love to stuff their bags with stuff. No one knows why.

Rule #4: Do not buy your off-road triathlete "crew" socks. Do not buy them "brief" swimsuits. And never buy them a "surfer's" wetsuit. If God had wanted them to wear surfers' wetsuits, he wouldn't have invented Vortex or the Pro Vector.

Rule #5: You can buy off-road triathletes new tubes or tires to replace the ones they have worn out. If you have a lot of money, buy your ORT a ticket voucher to Hawaii with the intention of him off-roading up a volcano as the world champ. Watch him go wild as he flips, and flips, and flips.

Rule #6: Do not buy an off-road tri any of those fancy "fitness waters". If you do, it will sit in a cupboard for 3 years. Real ORTs drink water with dirt in it.

Rule #7: Do not buy a married ORT aftershave or deodorant. ORTs do not stink, they are earthy. These gifts are OK for the single ORT. But remember that for them this is just a means to an end, like a cat sees bird seed.

Rule #8: Buy ORTs a bike tool. This gift is almost as good as a new mountain bike. Within a couple of rides there will be bike tools absolutely everywhere. In sport bags... Car seats... car trunk.... basement... Drawers...Dining room table...Kitchen Sink... You get the idea. No one knows why.

Rule #9: Never buy an ORT anything that says "Ironman" on the box. It will ruin his Special Day and he will think "you really don't get what I do".

Rule #10: Good places to shop for ORT include XterraGear.com, EMS, REI, Patagonia, Performance Bike, Specialized, and any local bike/ski shop who loves off-road rides. Ebay & Overstock are also excellent ORT's stores. It doesn't matter if he doesn't know what it is. "From Patagonia, eh? Must be something I need." "Hey! Isn't this a Locean whitewater vest? Wow! Thanks! I could use this on my runs."

Rule #11: Off-road triathletes enjoy danger and action. That's why they never run on the road, unless the road involves a detour that does something cool. This is also why they will run on the road, sometimes. Get him on the road with a new pair of running shoes... Tell him the there is a car chasing after him. "Oh the thrill! The challenge! Panic and anxiety! Who wants to race?" Get him the new extra gripping trail running shoe. "Whoa! Look at the guy dodge over those boulders!" Don't get him a cross-training shoe- boooorrrring.

Rule #12: Tickets to any destination off-road triathlon is a smart gift. However, he will not appreciate tickets to " visit the family", unless there is a race nearby. Everyone knows why.

Rule #13: ORTs love getting Muddy. Never, ever, buy an ORT you love Michelin sprint bike tires. If you don't know why - please refer to Rule #8 and what happens when he gets a bike tool.

Rule #14: It's hard to beat a really good dual suspension or a hardtail with XTS front shock bike. Never buy a real ORT a hybrid bike. It must be a MOUNTAIN bike with no pedals. No one knows why.

Rule #15: Race -entry fee. ORTs love when someone else pays their race- entry fee. It takes them back to their childhood, or at least adolescence. Nothing says love like letting them "go and play outside with the others". You know why ;)

Worlds Weekend recap

2006-11-10T13:26:00.000-10:00

Laguna Beach Prom has nothing on Xterra Post-race party!
An infamous recap:
-Show me your X
-This is my Mom
-She's soo formal, and you are soo laid back
-You must be like your dad
-Whats your costume?
-When are you going surfing?
-Where can we snorkel?
-where's a place to eat?
-Maui Tacos
-Maui Prince
-Maui Princess
-Ann is the Queen
-Who is the boss?
-Does he always double fist?
-Its not fair to see you guys drink the night before the race.
-Jen a little tipsy?
-and Jen is guarding the transition area tomorrow?
-Let me show you my "X"
-Bringing seXy back to Xterra
-was it ever here before I arrived?
-Trapp's voice is heard more than Whit's on race morning
-Whit has a microphone
-Suzie's Team USA jersey
-Its a long story
-go for a practice swim?
-Ann stamping people
-Janet stamping people
-did you see the line to get stamped?
-Must be some hot stampers or something
-Reina selling last minute gifts
-Must be some hot sellers
-15 minutes in waiting
-Who held up the start?
-Must be those foreigners
-Not Team USA
-Not Team Unlimited
-Bang, whats the hold up at the 1st buoy?
-Swim people!
-Was it me or did the second lap seem faster?
-T1- You can always depend on the Trapp!
-Did anyone have a good bike leg?
-Suzie had a great ride.
-Broken derailers
-Prototypes
-Bent derailers
-Chain jams
-Chain breaks
-Non- existing gears
-shift, whats that?
-Flat tires
-Flat tubeless tires
- out of control Crashes
- "in the form of LAVA rock"
-It came out of nowhere
-Did you see that deer?
-Deer live on dormant volcanoes?
-broken ankles
-lava muck
-you ran out of water???
-I thought this was a water stop?
-Only stop if someone's bleeding
-I am not letting this camera guy see me crash
-Smile
-push, push, push ...up the hill
-35lb F!@$ RENTAL!
-Oh yeah, its a trail bike, not a race bike
- you get what you pay for
-such an amateur
-where's that yeti when I really need it?
-T2- Trapp, who won?
-Cashmere?? Who's that? (Carter, Hamish)
-Need water...
-Playing with Russians in the sand
-Getting all creeped out in the Spooky Forest
-some guy decided to pull over at a tree.
-Reana transitions into the Maui Princess.
-Where am I?
-Who am I?
-Well I think thats Reana, and thats the Finish Line
-I hear Reana shout to me to "Come on in SueAnne"
-So my name is SueAnne and I am about to finish the Nissan Xterra Worlds Championship
-How cool is this?
-Hat was thrown, but kept sunglasses (they are prescription).
-The whole family was there.
-Mom sure knows how to embarass me.
-Whit announces to the crowd my name, and that my mom is hanging at the pool with 3 men.
-Suzie was the fatest amateur female?
-She was shocked.
-I am not
-reporters asking for Suzie's comments.
-What did you say?
-we're not sure either
-Marne wants to work out her liver
-Marne has many shots waiting for her at the bar.
-we all have many shots waiting for us.
-Suzie please take the podium.....twice!
-Go Team USA!
-Elastigirl saves the day....she battles against the sandbaggers of the world!
-She needs a shot!
-Tequila please.....and make it very chilled.
-Now where is Ann? we need to get her one too!
-Its "Little Running Water"....no I am with the Village people.
-Is that Cal or Bob Marley?
-Where is Jen Trapp and that great costume she kept telling me about?
-Look Julie, its Meredith!
-Should I know her?
-You go Girl Scout Troopers!
-How many countries did you meet?
-Who wants another shot?
-I'm too sexy for Courtney.
-His catwalk rocked.
-Its NAKED COWBOY!
-Giddy Up!
-It looks like its just the Americans left on stage dancing.
-Go team USA
-Frenchman named Fabian
-party is over
-Lets go to the pool
-whats that in the pool?
-who fell into the pool?
-all for a piece of aluminum
-soaking wet scrubs
-the girl scout is still dry
-lets go wake up mom!
-hanging out by the elevators
-Dressed in PJs, the leopard string bikini, the sexy girl scout cookie seller, and the GUY who got kicked out of his room by his wife.
-elevator doors open....its the wife.
-good times
-then its back to reality
-the real transition.

The Finish Line

2006-10-30T19:22:00.001-10:00

XTERRA 2006 World Championship: 22 countries and 36 states represented.
Wow- what an amazing race! I went from race mode to survivor mode about a dozen times in the 4hrs and 53 mins of the race.
We ate lunch in a Maui cafe today, Jack Johnston playing in the background, and reading the Maui News ( in the moment)...on the front page was a woman in a bikini cheering the XTERRA finishers on! The sports page read an interview with Melanie McQuaid, she has won the World Championship 3 times in the article, she had mentioned this year the bike course was the gnarliest it ever been! (she really didn't say gnarly...she used the word "toughest") ....of course it is, its the year SueAnne Clark qualifies! Whats pretty cool about Xterra World Championship, is that they do not allow the racers to pre-view the course AND they try to change it up a bit. Its not your typical mtn bike single track with twisty turns, tree roots, shadey trees, and dodgeable rocks you see mostly in the east coast course. It is a 4wheel-only, JEEP, 19 mile, in the desert, farm (maneur smelling), side of the mountain (with some incredible views), fire road with 60% climbs and 40% downhill. About 85% of this road is lava rock....some tracks are completely covered, and some are there just to annoy your back tire. With that...I had bike problems, but if you talk to most athletes, including the top finishers, they too had bike mechanical problems.... I saw a ton of tubeless flats & lots of people riding their bike with tubeless flats.
sidebar: I had a flat on the pre-ride a few days before the race. It was a needle....the course is covered in these needles. So with the recommendation of my coach Ken, I bought and replaced my tubes with slime tubes. It worked...no flats!
The rear derailer hit a rock on a descend and then got all jammed up in my wheel when I tried shifting down for the next hill...I went from racing to survivor mode....let the head games begin!
10 mins later got the chain back on & road in a high gear, this was not good for the climbs b/c I had to push the bike up. Or should I say I had to push the HORSE up the hill! This Kona Kikipu is a trail bike not a racing bike, its about 35lbs with 4 1/2 inches of travel. It was great on the downhills, but it totally SUCKED (up most of my energy) pushing that thing up hill. After 3 more pushing climbs in the big ring, I decided to fix the derailer as much as possible...adding about 10 more mins onto my time. The gears were slipping but I went back into racing mode. I happen to catch up to some of the women that passed me. ... and I passed the Russian.
The run (7 miles, including transition area): I took off pretty well....legs felt good to run, but I was extremely THIRSTY! So I stopped at every watering hole possible, the 2 mile hill in the sun got to me, the russian caught up to me (you can tell she runs marathons), once again back into survivor mode. I kept the russian in sight, I tried not to pass her until I was ready, but she slowed down due to a stitch in her side....and then I passed her....back into race mode. We hit the beach (about 5miles into the run), its a 1/4 mile stretch in the PLUSH sands. She passed me and my legs were running out of gas. I surrendered my mind and body to God. Back into survivor mode until I knew I was near the finish line...I ran and heard my friend Reina call out "come on in SueAnne!" And thats where i felt this rush of happiness as I approached the finish line. I threw my hat in the air, as if it were my graduation cap, and gave out the biggest smile from my HEART. What an accomplishment I just made! And I gave Reina a big & sweaty hug! She gave me a lei! My Xterra family were there to congratulate me, and my Mom(whom they all call "Mom") was very proud!
The post race dinner and costume party was a lot of fun too! Its really cool to have a room full of international athletes who all work hard, and party hard! And trying to get the pronuncation of their names down was a big challenge!
A lot of great athletes (& friends) did not get to finish the race because of major bike mechanical problems and/or injuries. 22 women in my age group started the race, and 17 finished. I placed 15th. Where I am, sometimes, frustrated with my overall time and placing, I am also very proud and grateful to have crossed the finish line in one piece. Every race I walk away with something to work on for the next race (season) : navigating in open water swims, bring MY bike to every race, and get some diesel- fuel legs to last the long haul.
I am looking forward to the 2007 season, I will be an official Xterra Ambassador Athlete.

Meet the Competition

2006-10-23T15:26:00.000-10:00

Here they are, my competitors. We are not pros, but amature female athletes from all over the world duking it out...in the ocean water, bike up the volcano, and run in the sun. I really don't look at it as who I need to beat out in a World Match, but more like paying a high entrance fee to do well among the best, and of course to have it professionally TIMED & TELEVISED. (that to me, is the scariest part)
Women 30-34
Alexia Droz Point Roberts, WA
Ashlie Angel Durango, CO
Elena Vorontsova Khabarovsk, Russia
Janell Petalver Hawaii Res. F Honolulu, HI
Jean Limpitlaw Luton, United Kingdom
Julie Bruckman Denver, CO
Kim Norman Wreyham, United Kingdom
Laura Home Santa Cruz, CA
Marilyn Chivers Johannesburg, South Africa
Meagan Stewart AUCKLAND, NEW ZEALAND
Mitsu Shippee Japan
Natarsha Jazepczyk BALGOWNIE, Australia
Nerea Martinez Spain
Nikki Struthers New Zealand
Rebecca Mckee Anchorage, AK
Rebecca Tschider Phoenix, AZ
Shelly Williams Sherman Village, CA
Sheryl Hanratty Hamilton, New Zealand
Sueanne Clark Bryn Mawr, PA
Virginie Mathis France
Yvonne Kraus Grubbenvorst, WA Netherlands

So I am putting Bryn Mawr, PA on the map!

A few words from my sponsor: Biketopia

2006-10-23T15:25:00.000-10:00

flow like lava, float like a lilly, run like a gazelle, swim like shamu, think like a gladiator war is inevitable so fight the good fight and win by doing this: flow with me in the twisties and in the single track climb with Bruce, Whoop it up with Fitz, finish with J9 and a cold one. Don't take any wooden knickles from those west coast bleached blonde bimbos.
you're a winner nothing more, nothing less.

6000ft to 8900ft

2006-10-04T16:25:00.000-10:00

Xterra USA Championship was held in Lake Tahoe, 10/1/06 in Incline Village, NV. I love the feel of the town, the stores, the bike shop, the people, and the church (so peaceful). I would consider making this a place to live in the future.
This year I was representing the mid-atlantic. I improved 30 mins on my time, and yet I danced my legs off at the post race party. Tall tell sign, I did not give it all on my race. Where in Milwaukee, I could barely move my body in any direction. Leaving Tahoe ( and I will miss it), I was a little sore. Soooo...the elevation had influenced my race, yes. But I also think my frame of mind was a bigger influence. I was grinding it out and making some noises on my first climb up to the Flume Trail, took the Flume trail by storm, and then worked around the lake to another climb, where my legs just did not want to climb....or was it my mind? And what kind of pansy am I to hold onto the brakes on the descend of Tunnel Creek? I hate being soo afraid of ........well what is it I am afraid of? Losing control? more the thought of not being able to get on the bike again.
Tahoe represents more than just the Xterra USA Championship, the trip feels similiar to a family reunion. This has been my second year participating in the race, where there is a great connection to all the people who participate as well as run the race. I really enjoy watching the athletes improve and receive the recognition they deserve. The Xterra Tribe who runs the show are truly amazing and so dedicated to each athlete. I love being in the presence of greatness, and at Lake Tahoe this year, everywhere you turn there was greatness.