So I’m at it again in full force this year…

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2011 LiveStrong Challenge Philly

By now, most of you have heard of the LiveStrong Challenges that take place in the 3 great cities of Davis, Philly & Austin. After completing the 45 and 70 miles courses, my sights are set on the 100 mile course that puts the “hilly” in Philly! Once again, I’ll be joined by my amazing Friends Fighting Cancer (FFC) teammates.  Since 2004, the FFC team has raised over $550,000 for LiveStrong!

Fundraising HQ: http://philly2011.livestrong.org/fujiteampro

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Go Ahead, Pick A Fight:

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Fundraising That Makes Cents!

Anyone who makes a donation of $100 or more will automatically receive one of these neato LiveStrong shirts.  And who doesn’t love a good t-shirt?

Men’s Colors:

Black, Yellow, White & Blue

Ladies Colors:

Yellow, Blue, White & Pink

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All donations benefit the Lance Armstrong Foundation’s fight against cancer.

There may be additional fundraising incentives in the coming weeks.  So stay tuned!

Thank you for all your ongoing support.

Join the Fight.  Take the Challenge!

May 9 – Race For The Cure – 5K

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June 6 – AstraZeneca Wellness Challenge and Manayunk Wall Climb

June 27 – Philadelphia Insurance Triathlon (Olympic)

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July 11 – Philadelphia Women’s Triathlon (Sprint)

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August 1 – Danskin Women’s Triathlon (Sprint)

August 8 – Gran Fondo Colnago Philadelphia – 105 Mile Bike

August 22 – LIVESTRONG Challenge Philly – 100 Mile Bike

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September 19 – Marshman Triathlon (Super Sprint)

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October 3 – Half Full Triathlon – 70.0  (Special significance to 70.0)

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November 21 – Philadelphia Marathon – 26.2  (Ugh!)

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On any free weekends I have, I’ll be sure to find a 5K or 10K.  Going to be a tough busy training/racing year, but I’m excited for the challenge!

http://www.dayzeroproject.com/

The Mission: Complete 101 preset tasks in a period of 1001 days.

The Criteria: Tasks must be specific (i.e. no ambiguity in the wording) with a result that is either measurable, or clearly defined.  Tasks must also be realistic and stretching (i.e. represent some amount of effort on your part).

Start date: 6/1/2009

End date: 2/26/2012

 Education

1. Go back to school.  Change major to Exercise & Sport Science.

2. Earn my degree. Graduate.

3. Learn 25 new words. Use them regularly.

4. Learn to read music.

5. Learn some sign language.

6. Read 3 new books every year.

Travel

7. Vacation to Las Vegas.

8. Vacation to Key West.

9. Vacation to California.

10. Vacation to Myrtle Beach.

11. Take a cruise and island hop in the Caribbean.

12. Take a road trip with friends.

13. Get my passport. Look forward to the first stamp.

14. Take my first plane ride. Get the window seat.

15. Get to Marsh Creek every summer.

16. Go camping at least once a year.

17. Spend a day at an amusement park every summer.

18. Plan a trip to Cedar Point in Sandusky, Ohio.  Ride every roller coaster.

Home/Organizing

19.  Simplify my possessions.  Donate the things that others could put to better use.

20. Take down paneling in bedroom, re-insulate walls, put up sheetrock, and paint a pretty color.

21. Have new windows installed that don’t rattle.

Self Improvement

22. Research my family genealogy.

23. Indulge in friendly small talk once a day.

24. Contact each of my close friends at least once a month to see how they are doing.

25. Give one compliment every day.

26. Say thank you as often as possible.

27. Don’t swear around baby Bella.

28. Stop biting nails.

Health/Wellness

29. Go to the doctor twice a year for routine check-ups.

30. Go to dentist at least once a year for the regular stuff.

31. Floss every day.

32. Stop squinting. Wear glasses when needed.

33. Go to a chiropractor.

34. Get a professional massage.

35. Spend a day at the spa. Get a Brazilian wax.  Ooo la la!

36. Try acupuncture.

37. Use sun lotion every day.  No excuses.

38. Drink a gallon of water every day. 

Fitness

39. Do 50 push-ups without stopping.

40. Do 10 chin-ups without assistance.

41. Buy a triathlon bike.

42. Bike to the shore.

43. Take yoga or pilates classes.

44. Complete a 100-mile century bike ride.

45. Complete a triathlon (Olympic or Sprint). 

46. Complete a half-marathon.

47. Complete a half-Ironman in summer 2010.

48. Complete the Broad Street Run.

49. Climb the Manayunk Wall.

Finances

50. Get out of debt – educational and otherwise.

51. Start an IRA.

52. Create an investment portfolio.

53. Invest in a depressed stock.

54. Use more coupons.

55. Put $100 on black.  Just for fun.

56. Have $5000 in my savings account.

Hobbies

57. Go to the movies 3 times a year.

58. Learn how to ride a unicycle.

59. Learn how to play the piano.

60. Take ballroom dancing lessons.

61. Take up archery. Hit one bullseye.

62. Learn how to fly a helicopter.

63. See Jimmy Buffett in concert every summer.

64. Invest in a new digital camera.  Take more pictures.

65. Draw something new every 6 months.

66. Climb a tree.

67. Visit a winery.

68. Go to a beer festival.

69. Make my own Sangria.

70. Go to an Eagles game.

71. Go to a Flyers game.

Recreation

72. Go skydiving.

73. Go bungee jumping.

74. Go scuba diving.

75. Go skiing/snowboarding.

76. Go rock climbing.

77. Go zip-lining.

78. Buy a kayak.

79. Try white water rafting.

80. Canoe down a river.

81. Try surfing.

Charity

82. Give blood.

83. Pay the toll for the next driver.

84. Put change in expired meters.

85. Join Habitat for Humanity.

86. Plant a tree and/or flowers.

87. Participate in at least 3 charity events each year.

88. Donate $1 to a good cause for each item not completed on the list.

Other

89. Place flowers on an old unattended grave.

90. Write a thank-you letter regarding a product or service. Mail it.

91. Write a complaint letter regarding a product or service. Mail it.

92. Send a message in a bottle. Put this list inside it.

93. Write a personal manifesto. Update it regularly.

94. Test drive my dream car.

95. Make a pizza from scratch.

96. Order the most expensive item on the menu.

97. Eat new sushi. Ask what it is afterwards.

98. Cook Thanksgiving dinner.

99.  Throw a luau every summer.

100. Randomly mail cards to my favorite people. 

101. Make a list of 101 things that make me happy.

The weather couldn’t have been more perfect on Saturday.  I left my house around 7:45AM to meet my teammates and coaches outside of the Please Touch Museum for our team bike ride.  I try to make it to every practice, but I’m especially glad I didn’t miss this one.  All three of our coaches showed up.  It is so awesome of them to take time out of their own training schedules to work with us.  The best part of the day is that I got to experience most of the West River Drive side of the race course.  There are a few climbs, but nothing I can’t handle (all while staying in my saddle, too).  I rounded out my morning with 34 miles on the bike and I had a blast.  

When I got home, I grabbed my running shoes for a lap around my local park.  I figured I won’t have many chances between now and the triathlon to put in a good 25-30 miles on the bike and be able to follow it up with a transition run, so I took advantage of the opportunity.  My legs felt great and they didn’t feel tight or heavy, which is very reassuring that my training is coming along as it should.  My legs are resilient that way and it seems like the deeper I get into a workout, the better they perform.  My lungs are a different story.  The asthma has a mind of it’s own and there are good and bad days, but I’m confident I’ll be breathing just fine on race day.

I got in 40 miles on the bike today and on my way home I noticed a 5K going on at Penn Treaty Park just off of Delaware Ave. It was the 1st Annual Fishtown Shad Fest/5K Run.    

Since it didn’t start until 1PM, I still had time. Feeling like superwoman, crazy me signed up, but I had to get home to grab my running shoes. When I got home, I showered (because I really needed one after that bike ride!) and headed back to the park. I did okay for the first 2 miles, but I made a smart decision to walk the remaining 1.1 miles – not that I was trying to break any records. My legs didn’t have anymore go left and I didn’t want to push it because it was really warm out and I still had to bike myself home. I think I would have done a lot better at an earlier hour when it’s still cool out. In any case, the race was free, and I got a free tshirt, and a free Walt Wit beer, and free fruit and water. Oh! And a free chilly cheese hot dog. I never had one before, but mmm mmm was that tasty!!

There were a ton of people at the Penn Treaty Park, so I decided to come back later in the day to do some fundraising. My mom went along with me and I raised $165 in about an hour. A lot of people there had been drinking all day and were therefore more generous. One woman that was there ran a marathon with Team In Training 3 years ago and we chatted for about 20 minutes. One man got teary eyed when I told him I was fundraising for the Leukemia & Lymphoma Society. He said he was very familiar with the organization because his daughter had leukemia. Fortunately, today she is great, and healthy, and cancer free. He made a $100 donation! Then asked if he could give me a hug and thanked me for doing what I’m doing. It made me feel really good and reminded me of the reason I’m doing what I’m doing. I told him I’d do the triathlon in honor of his daughter, Nora, and wear her name on my jersey on race day. He said he would be there cheering all of the team on.

So not only do I have to focus on my running more (which I already knew), but I have to do it outdoors. Running on the treadmill is so much easier than being out on the asphalt and it’s not going to do me any good on race day if I’m not prepared for that. Obviously, my cycling has been great. Actually, my cycling is 110% better now than compared to this time last year. That weight training made me so much stronger and helped me unbelievably.   However, the last two months of my training will be running, running, and more running.  Time to buckle down and deal with it! 

I ordered a Road ID today. It’s a wristband that is lazer engraved with all of my emergency contact information. It contains my name, address, home phone number, my mom’s cell, my brother’s cell, and at the bottom the quote I chose says “LiveStrong”. I bought the yellow wristband, so it seemed fitting. It’s made of that school bag strap canvas material and has a stainless steel plate. I’ll have it by May 1 and be a little safer out there on the roads. On my bib tag (race number paper) there was coupon for $2 off a Road ID, so I took advantage of it and didn’t want to put it off any longer. Just like wearing a helmet while riding, it’s a necessity. And it’s just a damn smart idea.

It looks like this:

I’m not too fond of the sunburn I got today, but boy do I love the smell in the air of a summer evening.

I had a great Saturday and thankfully I had the whole day off!  Time to rest up on Sunday and enjoy the wonderful weather.

I want! I want!! I want!!!  What a sexy awesome bike inspired by the Go Green movement to save the environment!

-Vince Lombardi

Sunday:

• Off!!

Monday:

• Run – 35 minutes

Tuesday:

• Swim – 45 minutes
• Bike - 40 minutes

Wednesday:

• Strength Training
• Swim – 40 minutes

Thursday:

• Swim – 45 minutes
• Run – 20 minutes

Friday:

• Strength Training
• Run – 35 minutes

Saturday:

• Team Bike Ride – Fairmount Park Memorial Hall – 9AM
• Team Run following bike ride

I cut back my strength training to only two days a week because it takes quite a toll on my body. My sessions have been lasting an hour and a half on average. Three hours of sculpting my guns each week is enough for this aspiring triathlete.

I ran 2 miles today and felt absolutely wonderful. No aches or pains. No being out of breath (thanks for the asthma meds, Dr. Levyn!). And I’m learning to keep my heart rate where it should be without the heart rate monitor. I could have run further today, but since I fit my run in between my two jobs, my time was limited.  I felt very accomplished today.

I feel good and strong. It’s wonderful feeling I never take for granted.

Sunday:

• Off

Monday:

• Swim – 35 minutes
• Run – 30 minutes

Tuesday:

• Bike – 35 minutes

Wednesday:

• Strength Training
• Run – 35 minutes

Thursday:

• Bike – 75 minutes
• Run – 15 minutes right after

Friday:

• Strength Training
• Bike – 40 minutes

Saturday:

• Team Run – 8:15AM
• Team Swim – 9:00AM

This week is going to be interesting.  I will officially be Aunt Denise to Bella Madison Gormley on Monday.  I also begin my orientation for Target on Friday at 10AM.  I’ll be handling one full time job, one part time job, one new baby, and training on top of it all.  Wish me luck!

Sunday:

• Run – 40 minutes

Monday:

• Run – 20 minutes
• Bike – 35 minutes

Tuesday:

• Strength Training
• Swim – 30 minutes

Wednesday:

• Bike – 60 minutes
• Run – 40 minutes

Thursday:

• Strength Training
• Bike – 45 minutes

Friday:

• OFF

Saturday:

• Team Bike Ride – 9AM
• Lower Perkiomen Valley Park

You will be mine.  Hopefully before the triathlon.

Love,

Me

Special thanks are in order to the guys at Bryn Mawr Running Co. for waking up extra early on a Sunday morning to take a 3 mile run with Team In Training and offer a running shoe/tri apparel/other essentials clinic.  Every one of them was awesome and helpful. Despite the fact that I live a half hour away from the store, they have gained a new and very satisfied customer!!  I’ll be back for all of my running and triathlon needs.

I bought my first official pair of technical running shoes on Sunday (and at 20% off!  Woot Woot!). Turns out that I have high arches.  Not freakishly high arches, but high enough to cause me to under pronate slightly. Fortunately there’s a shoe to fix everything!  Check out my Mizuno Wave Rider 12′s:

I’ll only use these for training. They are ridiculously comfortable and should keep me going strong mile after mile.  I wish I could afford to buy another pair or two just to wear around all of the time!

Thanks again Bryn Mawr Running!

4 Circuits:

• 12 reps 50lb leg extensions
• 12 reps 40lb Smith machine squats
• 12 reps 30lb leg curls
• 20 reps 100lb leg presses
• 12 reps 20lb hack squats
• 4 chin-ups (assisted, but I’m getting really good!)
• 12 reps 20lb arm presses
• 12 reps 40lb tricep push downs
• 2 minutes running on the box
• 25 reps 80lb rope crunches
• 45 decline crunches
• 100 regular crunches 
• 1 minute break

I had to skip my cardio today to make it on time for a job interview.

Conclusion:  I got the job at Target!  Horray!  My orientation is next Tuesday at 5PM.

Recession?  What recession?  I have two jobs now!

Sunday:

• Team Run – 8AM

Monday:

• Strength Training
• Run – 35 minutes

Tuesday:

• Bike – 40 minutes
• Swim – 25 minutes

Wednesday:

• Strength Training
• Run – 30 minutes

Thursday:

• Bike – 45 minutes

Friday:

• Strength Training

Saturday:

• Team Swim practice – 9AM
• Bike – 75 minutes

Since I planned to bike out to practice for the first time, I left the house at 7:20AM.  It was a little chilly out, but I was prepared for it. Despite living in Philly my entire life, I’m not too familiar with the Schuylkill River area. I took a quick look at a map before leaving the house and thought I planned out a good route in my head, but alas, I still got lost in West Philly. Well, lost isn’t the right word. I have a really great sense of direction and had a good idea where I was, but I just couldn’t find the streets I wanted to be on. I’m fond of getting ‘lost’. It really helps me learn my way, more so than if I were driving. In any case, I made it to swim practice just in time.  

I’m really improving with swimming. In the beginning, I was just trying to focus on too many things at once. So I would be thinking about my head position and my stroke and if my hips were at the surface… all while neglecting my breathing. Oops!  I think I got it under control now. I hope to perfect my breathing techniques soon.

On my way home I got a little turned around too. I found myself down on Drexel’s campus at 34th and Chestnut and I couldn’t get my bearings. Being downtown has that effect on me. I consulted google maps and figured it out. Hopefully by next weekend I’ll have a good direct route to and from St. Joe’s and just better familiarity with the area.

Today should have been a 22 mile bike ride round trip, but I added 8 miles worth of being lost! I didn’t mind my 30 mile day, especially with the beautiful weather. That plus an hour of quality time swimming with my teammates. I should have stopped by the local track to run a mile before coming home! Although, that may have been too much. I have a bad habit of overtraining.

It was my first long ride since October and I feel really great. I feel strong and my stamina is through the roof. My body feels like it’s ready for more, but with only 8 hours of sleep in the last 2 nights my brain needed more rest so I took a nap.

Tomorrow is going to be another beautiful day and I’ll be up bright and early running with my team followed by a shoe clinic at the Bryn Mawr Running Co.  I can’t wait!

I also can’t wait to gain my extra hour of daylight!  Wahoo!

• 12 reps 60lb leg extensions
• 12 reps 60lb Smith machine squat
• 12 reps 40lb leg curl
• 12 reps 20lb hack squat
• break

We repeated this over 5 circuits and switched the order each time.  Then we moved on to upper body.

• 4 chin-ups (assisted)
• 8 reps 75lb bench press
• 12 reps 40lb tricep push downs
• 2 minutes running on the box
• 30 reps 80lb rope crunches
• 25 reps decline twist crunches with 5lb weights

We repeated this over 5 circuits as well.  My arms and legs hate me!

After weight training, I spent 40 minutes in the pool.  It really helped loosen up a lot of muscles.  My swimming has really improved over the last two weeks because of a few simple pointers from the TNT coaches.  I’ve finally found a good breathing rhythm too.  Wahoo!

Sunday:

Off - wahoo!

Monday:

• Strength Training
• Swim – 30 minutes

Tuesday:

• Bike – 40 minutes

Wednesday:

• Strength Training
• Run – 25 minutes

Thursday:

• Bike – 40 minutes

Friday:

• Strength Training
• Run – 20 minutes

Saturday:

• Team swim practice at St. Joe’s University – 9AM
• Bike – 60 minutes

Go placidly amid the noise and the haste,
and remember what peace there may be in silence.

As far as possible, without surrender,
be on good terms with all persons.
Speak your truth quietly and clearly;
and listen to others,
even to the dull and the ignorant;
they too have their story.
Avoid loud and aggressive persons;
they are vexatious to the spirit.

If you compare yourself with others,
you may become vain or bitter,
for always there will be greater and lesser persons than yourself.
Enjoy your achievements as well as your plans.
Keep interested in your own career, however humble;
it is a real possession in the changing fortunes of time.

Exercise caution in your business affairs,
for the world is full of trickery.
But let this not blind you to what virtue there is;
many persons strive for high ideals,
and everywhere life is full of heroism.
Be yourself. Especially do not feign affection.
Neither be cynical about love,
for in the face of all aridity and disenchantment,
it is as perennial as the grass.

Take kindly the counsel of the years,
gracefully surrendering the things of youth.
Nurture strength of spirit to shield you in sudden misfortune.
But do not distress yourself with dark imaginings.
Many fears are born of fatigue and loneliness.

Beyond a wholesome discipline,
be gentle with yourself.
You are a child of the universe
no less than the trees and the stars;
you have a right to be here.
And whether or not it is clear to you,
no doubt the universe is unfolding as it should.

Therefore be at peace with God,
whatever you conceive Him to be.
And whatever your labors and aspirations,
in the noisy confusion of life,
keep peace in your soul. 

With all its sham, drudgery, and broken dreams,
it is still a beautiful world.
Be cheerful. Strive to be happy.

Anyone?

Denise’s money saving tip of the week:

• Go to Sam’s Club.
• Look for EAS Whey Protein Powder in the health section.
• Look for the 5 lb resealable bag of protein power for just $30!!
• 23 grams of protein!
• Bask in the savings.

Nutritional Facts:

Chocolate

• Calories: 130
• Fat: 2.5g
• Saturated Fat: 1g
• Protein: 23g
• Sodium: 50mg
• Carbohydrates: 3g
• Fiber: 1g
• Sugar: 1g

Enjoy!