tag:blogger.com,1999:blog-285514392024-03-07T06:06:20.675-08:00The Fitness TorchA collaborative effort of documentation and celebrationSamhttp://www.blogger.com/profile/04404546687598309402noreply@blogger.comBlogger132125tag:blogger.com,1999:blog-28551439.post-37740091893789580512011-06-20T16:43:00.000-07:002011-06-20T16:43:14.431-07:00Tri If You Dare<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyR7cOqB0xEc3MysU6sqh0EpDfkgTusD8pr0G8c5yk2xkHN_eYyPqSXrFDEGvk32adxrv6ObouSNK3odlVj_Wae4z7wsbq-tCwi-ehsddSQ6Zg_Vlo8fTafZSH4_HTdKBodcLAAg/s1600/RSCN4260.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyR7cOqB0xEc3MysU6sqh0EpDfkgTusD8pr0G8c5yk2xkHN_eYyPqSXrFDEGvk32adxrv6ObouSNK3odlVj_Wae4z7wsbq-tCwi-ehsddSQ6Zg_Vlo8fTafZSH4_HTdKBodcLAAg/s400/RSCN4260.JPG" width="300" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">Last year on a Friday night at the community pool in mid-June, Isaac asked the purpose of all those newly assembled fences and metal structures (bike racks) in the parking lot. We told him about the kids' triathlon that would take place 2 days later. He did a quick personal inventory: </div><div class="separator" style="clear: both; text-align: center;">1. <i>I'm</i> 5 (the youngest eligible age)</div><div class="separator" style="clear: both; text-align: center;">2. <i>I</i> can run</div><div class="separator" style="clear: both; text-align: center;">3. <i>I</i> can bike</div><div class="separator" style="clear: both; text-align: center;">4. <i> I</i> can swim </div><div class="separator" style="clear: both; text-align: center;">came to a typically confident conclusion:</div><div class="separator" style="clear: both; text-align: center;">I can WIN!</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">He asked to enter, and a few minutes later snagged one of the last 2 spots. Mom and Dad invested time in packet pick-up, sprucing up the bike, and early morning bike and helmet placement in "transition" and body numbering. Isaac had so much fun running, biking, swimming and winning (he "placed" in his division) with his peers, that this summer his lobbying to participate began <i>much </i>sooner.</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">Unlike some 6 year olds, he hadn't grown into a larger bike yet, and Grandma wondered if he would feel as happy after this triathlon, since Isaac - or his team - comes in first in all his imaginary competitions, and placing second in one's first real triathlon sets the real-life achievement pretty high to top. </div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">Four waves of older runners with longer distances to cover started before the 5-6 year old boys and girls. After some warm up stretches and basic instruction in pacing themselves and bike riding/passing etiquette, they were OFF! </div><div class="separator" style="clear: both; text-align: center;"><br />
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</div><div class="separator" style="clear: both; text-align: center;">Jockeying for position</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilKhIddWCuZUFVD6YpFviSNpU5ThiAdRLj_vikBWgYvVXUqWE6cyQmRPWGNEyRWPlOTrS39QhiB1Cz45OuIBbwaOJqGB7iHYkL7vs0oKXN-c1JdxMiCmM0_Ww1VNWwq-n3E1qBqA/s1600/DSCN4230.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVOOKHaCvwf8ttTkezIvkaPFA1J_4Jfydr8Fo7nxf46QgS6gPAHNLaLotJgnwT35_-udYRbPiuKsFEgtJQPBb7o0NTlmkVtsmXef8Cvtv8kmdzdIFBk1L90bhoDc1KuqDDdczccw/s1600/RSCN4267.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVOOKHaCvwf8ttTkezIvkaPFA1J_4Jfydr8Fo7nxf46QgS6gPAHNLaLotJgnwT35_-udYRbPiuKsFEgtJQPBb7o0NTlmkVtsmXef8Cvtv8kmdzdIFBk1L90bhoDc1KuqDDdczccw/s400/RSCN4267.JPG" width="400" /></a></div><br />
<div style="text-align: center;">Finishing up the run, headed into "T-1" (first transition), to secure helmet and hop on bike (with 16" wheels :-)</div><br />
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</div><div class="separator" style="clear: both; text-align: center;">Slowing down at the end of the bike to take the sharp corner and smile at Dad and Grandma.</div><div class="separator" style="clear: both; text-align: center;"><br />
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</div><div class="separator" style="clear: both; text-align: center;">Drop the bike and helmet in transition (T-2) and run with all your might to overtake </div><div class="separator" style="clear: both; text-align: center;"><br />
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<div style="text-align: center;">and pass the runner just ahead of you on the way to the pool. After witnessing that effort, Grandma wonders if you have any strength <i>left</i> for the swim.</div><br />
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<div style="text-align: center;">Just...a little...farther...gasp</div><br />
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<div style="text-align: center;">A quick look back at "the competition" before exiting the pool.</div><br />
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<div style="text-align: center;">OK, now to the FINISH LINE!</div><div style="text-align: center;">(What fun to see 2 small arms raised high in triumph of achievement as he reaches the end :-)</div><br />
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<div style="text-align: center;">After several worried minutes of searching for his family, endorphin enriched triathlete is happy to show his medal and share his story. </div><br />
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<div style="text-align: center;">Waiting to hear the results of the races and the winner of the bike give-away.</div><br />
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<div style="text-align: center;">Boy, its hot out here. I wish the lifeguards would let me play in the splash pad.</div><br />
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</div><div class="separator" style="clear: both; text-align: center;">Another "glory story" to fuel a young boy's imagination in the coming year. </div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgT074E-QII8UdZZMoj_RmwdhPna2frZwkAvAeagw69N4E85MwKGfelixj-HYyI-03yr6l_t63xJgRp9-NGgUT3K5c62QHM8IYx5Des0XAdPbiAh3pgTZpnqIv1oqvnaSS-dUF16A/s1600/DSCN4249.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVhBjEF_YGLbtbTZvToZrng5zZN2wWLyL_BKk7h_9z2Y0ioO5vv3RoVo22vvEaouj1PazxfFLUvHA5jh4i_HqmB1Kt_tzWKa5pSl82nptK2znQCtdreG9eiCWaCvlUKigwY2Xj7Q/s1600/DSCN4248.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVhBjEF_YGLbtbTZvToZrng5zZN2wWLyL_BKk7h_9z2Y0ioO5vv3RoVo22vvEaouj1PazxfFLUvHA5jh4i_HqmB1Kt_tzWKa5pSl82nptK2znQCtdreG9eiCWaCvlUKigwY2Xj7Q/s400/DSCN4248.JPG" width="400" /></a></div>Sandyhttp://www.blogger.com/profile/05877705512670876087noreply@blogger.com2tag:blogger.com,1999:blog-28551439.post-77018446639180530652010-08-08T14:24:00.000-07:002010-08-08T14:25:57.010-07:00Training for a century rideKyle and I have been ramping up to do the hilly hundred in October. As we do longer training rides, we begin to realize that 100 miles is no short distance. <a href="http://www.mapmyride.com/route/us/fl/boca%20ciega/512128130257052209">45.3</a> todaySamhttp://www.blogger.com/profile/04404546687598309402noreply@blogger.com3tag:blogger.com,1999:blog-28551439.post-4669599656137175162010-06-23T13:34:00.000-07:002010-06-23T13:34:37.544-07:00"Trail Tails 2" aka "Life at Bicycle Speed"<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTLb4QVWrz2urs3F0J9Xwz37vHgJYDtMH0u8A16PX9PuctY3lchjIvomvzETiKGPL4L7U02Q1wbXT8BC1EYa11QwQmlLa-OYZUSdzpKu69MSbxq27aruxhWL1rb-7Sx-DP5A3Lwg/s1600/DSC00107.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTLb4QVWrz2urs3F0J9Xwz37vHgJYDtMH0u8A16PX9PuctY3lchjIvomvzETiKGPL4L7U02Q1wbXT8BC1EYa11QwQmlLa-OYZUSdzpKu69MSbxq27aruxhWL1rb-7Sx-DP5A3Lwg/s400/DSC00107.JPG" width="400" /></a></div><span class="Apple-style-span">Biking along the Pinellas trail never gets old - it seems there is always something new to see, even though most of my miles are logged on a 10-11 mile stretch between St. Petersburg and Clearwater.</span><br />
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<span class="Apple-style-span">One recent day I spent 15-20 minutes tracking the movement of a dolphin in the bayou, watching his sleek body rise from the surface of the water in a gentle arc and immediately submerge again. I kept trying to catch him/her on my phone camera, but unable to detect a discernible pattern in his movements, I found it impossible to guess where he would next rise from the water and I never succeeded in positioning my camera lens within a chain link diamond in time to snap the photo before the dolphin submerged. I have a dozen photos of "empty" background to go with my memory.</span><br />
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<span class="Apple-style-span">A week or two later I braked to a stop at that same spot to see if the large pelican standing on the front of a small fishing boat was alive or just a whimsical "hood ornament". As the boat pulled closer, I saw it was indeed a real live pelican, hitching a ride with a crab fisherman, hoping for a handout from one of the man's many buckets. The fisherman directed his boat in numerous looping circles, reaching into the water to tug on crab lines while the pelican stayed at his post, adjusting his feet for balance and occasionally flapping his wings for a small circle flight around the boat before settling on the bow once again.</span><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfg9PwcTTo6ELUW5kP5TS1-lK85sG0xEbIC1IL8F8iOw3GP9CJFYGupUv6iwAoTrjB1kLBQWqY14tocu5ZAQ_hCHTehOn6ARFQkwUh3SamtBVQ4jRxLNRMyrMocnIqbzWFqwv8Mw/s1600/DSCN0674.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfg9PwcTTo6ELUW5kP5TS1-lK85sG0xEbIC1IL8F8iOw3GP9CJFYGupUv6iwAoTrjB1kLBQWqY14tocu5ZAQ_hCHTehOn6ARFQkwUh3SamtBVQ4jRxLNRMyrMocnIqbzWFqwv8Mw/s320/DSCN0674.JPG" /></a></div><span class="Apple-style-span">It reminded me of the children's story, "Come Again, Pelican" by Don Freeman, which my boys had enjoyed so much that I tracked down and purchased a worn out copy of the then out-of-print and out-of-library-circulation book to read to my grandsons.</span><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoe-7aexu5cR8tamZfeaAPomI1Xy9-qTr7eSv1AIZvtcDwyOlpemcbqRZAIDUm3cysSmftA8Ie41Ba0eBUM3Fe9LvhDSF2qo2H_rJ3C25zD0CUXmXw2_aLFC5BkS4w2GmzA9YvXg/s1600/DSCN0675.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoe-7aexu5cR8tamZfeaAPomI1Xy9-qTr7eSv1AIZvtcDwyOlpemcbqRZAIDUm3cysSmftA8Ie41Ba0eBUM3Fe9LvhDSF2qo2H_rJ3C25zD0CUXmXw2_aLFC5BkS4w2GmzA9YvXg/s320/DSCN0675.JPG" /></a></div><span class="Apple-style-span"><br />
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<span class="Apple-style-span">This week I saw a man in a viking mask and shorts running toward me - he had a long red beard and a helmet that reflected the bright summer sun. "You just never know the craziness you'll see", I thought. When he finally got close enough, I saw that the thick red beard was real, the ends tied in a knot 4-6 inches below the chin, but the "helmet" had morphed into a incredibly reflective bald head.</span><br />
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<span class="Apple-style-span">Sights like these are hard to catch when you are going at car speed, and far enough away from home that I would never see them walking or running. Perhaps that partly explains my love affair with the bike.</span><br />
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<span class="Apple-style-span">If anyone out there is still reading this blog since Sam has been too busy with family life to post, I would like hear what are your favorite trails, rivers, etc. and some memorable sights from your neck of the woods.</span>Sandyhttp://www.blogger.com/profile/05877705512670876087noreply@blogger.com0tag:blogger.com,1999:blog-28551439.post-30479862241289724282010-04-11T13:18:00.000-07:002010-04-12T04:17:38.378-07:00Back on the Trail Again<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiabFXykK_WabBszu_DH-kj1wo4XP96hJhlFrCHLJHJmcjunwFUI5ugZJ2ygKOKCBfDQdKTyWIpfmv4OhUETZr9NCHpqcbjDByl5EQknglkPN9fQ-vs9VsL_nYN_INTgl75vqOLOg/s1600/DSCN0462.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiabFXykK_WabBszu_DH-kj1wo4XP96hJhlFrCHLJHJmcjunwFUI5ugZJ2ygKOKCBfDQdKTyWIpfmv4OhUETZr9NCHpqcbjDByl5EQknglkPN9fQ-vs9VsL_nYN_INTgl75vqOLOg/s400/DSCN0462.JPG" width="400" /></a></div><br />
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Kyle's comment to me yesterday, "You know....running's addictive!"<br />
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Oh, yes it is...and how thankful I am to be able to partake. After far too many weeks /months of no running due to injuries and URI's I couldn't seem to shake, I was THRILLED to have an overcast (read cool) morning to start back. Just run/walk intervals, but boy did it feel good. <br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBF-k1Zb9JwDm9ygWRHjQnRFmIHtBfQwJJ0BFdH7uh48Y_x4ML9o327QUWcBpYNjCXo-VrCyozX1_cDJ6qTbvtMs40xvJnr66EdapUJI6YRMtHm1c2TltrCX3rrEVSKlTxNvxKXw/s1600/DSC00070.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBF-k1Zb9JwDm9ygWRHjQnRFmIHtBfQwJJ0BFdH7uh48Y_x4ML9o327QUWcBpYNjCXo-VrCyozX1_cDJ6qTbvtMs40xvJnr66EdapUJI6YRMtHm1c2TltrCX3rrEVSKlTxNvxKXw/s400/DSC00070.JPG" width="400" /></a></div><br />
And whether I walk or run, there is always something that catches my eye or pulls my heart to thanksgiving. Here a double crested cormorant drying its wings in Walsingham Park.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkvChdn7i1lYZ7PFqNcbCEkRomCHvWE7tR27xFm7MYQnluDyvvncdwGOEnYhbWRZ1reh65oGSH0o_TJRVOUZMo9K4LaFgjE6bmZg1jYwkBV4ThdYEQlRNRAWO3H8ztf7pQmGbOAw/s1600/DSC00064.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkvChdn7i1lYZ7PFqNcbCEkRomCHvWE7tR27xFm7MYQnluDyvvncdwGOEnYhbWRZ1reh65oGSH0o_TJRVOUZMo9K4LaFgjE6bmZg1jYwkBV4ThdYEQlRNRAWO3H8ztf7pQmGbOAw/s320/DSC00064.JPG" width="320" /></a></div>I'd like to know what tasty morsel this armadillo was after. It never did pull its head out of the hole and scurry for coverage even though I stood just a few feet from it with my phone camera clicking away. Also Walsingham Park. I use the treadmill and elliptical when time, joint and training constraints dictate, but it just doesn't come close to the JOY of walking and running outside.<br />
<div class="separator" style="clear: both; text-align: center;"></div>Sandyhttp://www.blogger.com/profile/05877705512670876087noreply@blogger.com1tag:blogger.com,1999:blog-28551439.post-22629702563526876992009-08-02T18:48:00.001-07:002009-08-02T18:48:20.116-07:00Triathlon for Kate ClarkAugust 2, 2009<br /><br />Dear Family and Friends,<br /><br />On May 29th 2009 I received some sad news from my family. My cousin Kate had been involved in a freak accident resulting in a severe spinal cord injury. That Friday Kate was volunteering at her son’s school supervising kids during recess. As she passed under the slide a boy jumped off the slide and landed on Kate’s head. After arriving at the hospital the doctors diagnosed a severe spinal cord injury at C4, the very same injury of Christopher Reeves. Kate was paralyzed. That same night Kate endured 5 hours of surgery. Immediately following her surgery doctors could not fully determine Kate’s prognosis. Only time would tell how much mobility and function Kate would regain. <br /><br />Kate’s story is unfolding as a miracle. I myself am in awe of God’s faithfulness in this situation. The very next day after surgery Kate experienced a “heavy sensation” in all four of her limbs. She was also able to sit and stand twice with assistance from her physical therapists. Kate was progressing so well that she was moved to a rehab hospital one week after the accident (a week sooner than expected). Through the power of prayer, determination on Kate’s part and wonderful therapy, Kate is now able to walk unassisted after only 1 month! Kate still has many small and gross motor skills she is working diligently to regain. Her spirit and faith is strong. <br /><br />I write asking for you to become a part of Kate’s story. Kate is married with 2 young children. Due to Kate’s injury her family does not have her income to help with family expenses. On July 14th Kate was discharged from the rehab hospital because insurance would no longer cover her stay. Kate’s doctors and therapist have said she will require about one more year of outpatient therapy. Her insurance does not cover outpatient therapy or the medicine she needs to keep the nerve pain under control. <br /><br />Since Kate’s accident I have offered each time I run, bike and swim as an intercessory for Kate; praying that she too will one day again enjoy those same activities with her family. Now I would like to take one more step in helping Kate. I will be competing in my second triathlon on August 22nd to raise money on Kate’s behalf . I hope that you will be a part of Kate’s journey toward healing by sponsoring me. If you would like to sponsor me please send checks to Kate’s church. Her church has set up a foundation for Kate to receive tax-deductible donations to help cover her medical costs. <br /><br />Please send checks with “Triathlon for Kate Clark” in the memo portion to:<br /><br />Church of the Servant <br />3835 Burton SE Grand Rapids, MI 49546 <br />616-956-7611<br /><br />In Thanksgiving for God’s Goodness, <br />Michelle CullumMICHELLE CULLUMhttp://www.blogger.com/profile/06255910023435141871noreply@blogger.com0tag:blogger.com,1999:blog-28551439.post-55373813590754990582009-01-31T03:51:00.000-08:002009-01-31T06:01:32.929-08:00New & Improved ?I was somewhat surprised by how much my focus and determination for achieving my 2008 health and fitness goals increased when I posted them online for others to see. I thought of them numerous times throughout the year, spurred myself on by the thoughts of the end of year public "report card" and mentally checked off each item that was a single accomplishment as I did it.<br /><br /><ol><li>more water.....Grade: B I do great as long as I'm training</li><li>regular flossing....Grade: B+ huge improvement - buying a metal dental pick helps</li><li>regular vitamins.....Grade: C some improvement but still missing too many days</li><li>more raw veggies.....Grade: B, more veggies (cooked & raw) .....Grade: A </li><li>learning to use bike shoes/clipless pedals.....Grade: C I learned just in the nick of time - I had only 2 days of practice in December before I pulled/tore a muscle which has kept me off the bike for over a month, but those 2 days were enough to fall in a laughing heap on the road when I lost my balance trying to get my foot out of the pedal.</li><li>swimming......Grade: A - not for speed, but for consistency of training until the pool closed for the season</li><li>triathlon.....Grade: A - for training, completing and enjoying 2 sprints</li></ol><p>Strange that even though posting the goals publicly was such a good thing for me last year, I haven't settled on any fitness goals for this year, other than to continue to improve in each of the above, and if my schedule and body cooperate, to complete an Olympic distance triathlon. </p><p><strong>I would like to hear what health and fitness goals some of the rest of you are setting into motion for yourself for this year/season of your life....mental, emotional, and spiritual fitness count also, so young'uns and not so young'uns, please sign on to post or comment. </strong></p><p> </p><p> </p>Sandyhttp://www.blogger.com/profile/05877705512670876087noreply@blogger.com4tag:blogger.com,1999:blog-28551439.post-47756909963496098042008-12-01T04:04:00.000-08:002008-12-01T04:36:18.000-08:002008 Turkey Trot NotesThis second year of The Cullum Family participating in the St. Petersburg Times Turkey Trot in Clearwater saw a few changes, all of them good:<br /><ul><li>The commemorative race shirts were made out of dri-fit material, so we can actually use them for running this coming year! They are BRIGHT blue with a cartoon turkey so loud you can easily spot us if we should get lost in the wilderness. Perhaps Michelle will add a photo of the kids in their shirts.</li><li>Amber, now a Cullum, was visiting with Sam for the week, and also ran - hooray!</li><li>Michelle and Prema did the 5k rather than the 1 mile they ran last year. Michelle, of course, ran a 5k as part of her sprint triathlon in October, but this was the first time Prema had completed 3.2 miles!</li><li>David probably had the hardest workout, walking the 5k while pushing Eli in the double stroller and carrying Isaac (who wasn't feeling well) on his shoulders for most of the trot.</li><li>Sandy bettered her 2007 time by almost 5 minutes - yaay!</li><li>There were even more bands/instrumental ensembles of all varieties along the race route than last year - definitely a fun part of the race. </li><li>We all headed to Kyle & Michelle's after the run for a great post-race breakfast of pancakes and omelets.</li></ul><p>This was the 30th year of our local turkey trot. I ran the 10k once when the boys were pre-schoolers and puked at the finish line. These past two years have definitely been more fun :-) and worth scheduling into our family celebrations of giving thanks.</p>Sandyhttp://www.blogger.com/profile/05877705512670876087noreply@blogger.com0tag:blogger.com,1999:blog-28551439.post-56654990191228534282008-10-29T12:39:00.000-07:002008-11-01T06:07:45.914-07:00The Great PumpkinMy family devours pumpkin pies and pumpkin rolls at holidays and I don't think I've ever refused pumpkin cheese cake when it was available, so I've been experimenting with lowly canned pumpkin (yes, the grocery stores stock it year-round) and have five <strong>"extra nutrition" recipes to share.</strong> The spice proportions in these recipes have a lot of flexibility, so have fun experimenting.<br /><br /><strong>A 1/2 cup serving of the cooked, canned pumpkin</strong> has only 40 calories and .5 gram of fat. It's 9 grams of carbs are divided between 5 grams of dietary fiber and only 4 grams of sugar, making it very low on the glycemic index. It has 2 grams of protein and provides 300%! of the daily recommended value of vitamin A (80% as beta carotene) It's good stuff!<br /><br /><em>Regular use of these recipes should help you painlessly, economically increase your veggie intake. I get feedback from Kyle and Michelle's family, but I'd really like to hear what you think if you try any of them.</em><br /><br /><br /><br /><br /><div align="center"><strong>Pumpkin Pancakes</strong></div><div align="center"><strong></strong></div><ul><li><div align="center">2 cups of "complete" pancake mix (I used Krusteaz Buttermilk, which has no trans fats and a decent amount of protein)</div></li><li><div align="center">1/2 cup vanilla whey protein powder </div></li><li><div align="center">1/2 cup flaxseed meal (ground flaxseed)</div></li><li><div align="center">1/2 cup wheatgerm (sold in glass jars on the "baking aisle")</div></li><li><div align="center">2 eggs, beaten</div></li><li><div align="center">2 1/4- 2 1/2 cups of water</div></li><li><div align="center">1 small can (15 oz) of pumpkin</div></li><li><div align="center">2-4 teaspoons (total) of your choice of "pumpkin pie spices" - cinnamon, ginger, cloves, nutmeg, or pumpkin pie spice (I've made these with just cinnamon and they are good) </div></li><p align="center"><br /></p><li><div align="center"><em>The ground flaxseed and wheatgerm raise the fiber and protein content of the pancake mix to slow down the body's absorbption of the simple carbs/sugar, allowing it to release less insulin and cortisol in your system than it would have to if you ate regular pancakes (a very good thing). They also provide a nutty crunch, omega-3 fatty acids, vitamin E and additional folic acid (a B vitamin). Store both of these in your fridge so the oils in them don't go rancid. If you don't have ground flaxseed or wheatgerm, use quick or old-fashioned oatmeal instead.</em></div></li><p align="center"><br /></p><li><div align="center"><em>Just like plain pancakes, you want to mix the ingredients just until they are all blended - they'll be tough and rubbery if you mix too much.</em></div></li><p align="center"><br /></p><li><div align="center"><br /></div><div align="center"><em>This recipe makes thick pancakes that take a bit longer to cook (360-375 degrees on greased griddle) Just like traditional pancakes, add more water if the mixture is too thick to cook all the way through without burning.</em></div></li><p align="center"><br /></p><li><div align="center"><em>Try serving these with heated, no-added sugar applesauce or pureed pears, instead of syrup. Yummm. I've been using these as a side dish for our community meal, but they would make a great "breakfast supper" when the fridge is empty and payday is still a couple days away. </em></div></li></ul><br /><br /><br /><p align="left"></p><br /><br /><br /><p align="center"><strong>Pumpkin Protein Shake</strong> (Individual Adult 16 oz Portion)</p><ul><li><div align="center">1 cup milk or soymilk</div></li><li><div align="center">1/2 cup canned pumpkin</div></li><li><div align="center">1 scoop (1/4-1/3 cup) vanilla whey protein powder</div></li><li><div align="center">1/2 tsp cinnamon</div></li><li><div align="center">1 tsp pumpkin pie spice</div></li><li><div align="center">2-4 ice cubes</div></li><li><div align="center">optional: sweetener of your choice</div></li><li><div align="center">(Again, with the spices, use what you have and prefer. I made a shake this morning with 1/4 tsp. ginger, 1/4 tsp allspice, 1/4 tsp. nutmeg and 1/2 tsp cinnamon - delicious - ground cloves would taste good also. )</div></li><li><br /><div align="center">Blend till smooth</div></li></ul><p align="center"></p><p align="center"><strong></strong></p><p align="center"><strong>Pumpkin Shake </strong>(Family style and quantity) </p><ul><li><div align="center">1 can (15 oz) pumpkin</div></li><li><div align="center">1 scoop vanilla whey protein powder</div></li><li><div align="center">1 cup milk, your choice</div></li><li><div align="center">1 cup of non-fat yogurt (plain or vanilla)</div></li><li><div align="center">1 cup vanilla frozen yogurt or ice cream<br /></div></li><li><div align="center">(If you don't have yogurt, use more milk or ice cream, if you don't have ice cream, use more milk along with some ice cubes)<br /></div></li><li><div align="center">2 tsp pumpkin pie spice</div></li><li><div align="center">1 tsp cinnamon<br /></div></li><li><div align="center">sweetener of your choice, to taste ( I used 2 T Splenda, which seemed a bit too sweet for the adults, but the boys liked this protein shake better than the one I make with strawberries and bananas - perhaps because I used considerably less protein powder, proportionately)<br /></div></li><li><div align="center">Blend till smooth, makes 4-5 cups</div></li></ul><br /><br /><br /><p align="center"></p><br /><br /><br /><p align="center"><strong>Pumpkin Soup</strong></p><br /><br /><br /><p align="center"><em>I</em> <em>love rich, cream filled pumpkin soup baked and served in the pumpkin shell. Here's a quick and easy lighter version, which I adapted from Bobby Flay's recipe on <a href="http://www.foodnetwork.com/">http://www.foodnetwork.com/</a>.</em></p><ul><li><div align="center">2 - 1 qt. boxes of chicken or vegetable stock (see note below)</div></li><li><div align="center">2 - 15 oz cans of pureed pumpkin </div></li><li><div align="center">1/4 tsp allspice</div></li><li><div align="center">1/4 tsp ginger</div></li><li><div align="center">1/4 tsp nutmeg</div></li><li><div align="center">1 1/4 tsp cinnamon</div></li><li><div align="center">(Or substitute 2 tsp pumpkin pie spice for all the above)</div></li><li><div align="center">1-2 Tbs. honey </div></li><li><div align="center">1 cup of light sour cream (or milk or 1/2 & 1/2)</div></li><li><div align="center">Optional: Roasted pumpkin seeds or croutons for garnish</div></li></ul><p align="center">Mix everything but the sour cream and pumpkin seeds/crouton in a pasta/soup pot and cook for 20-30 minutes (lid on) - time to allow the flavors to blend, at a low enough temp to keep it from boiling. Just before serving, stir in the sour cream, then garnish if you desire. This recipe makes about 12 cups, and is easily cut in half.</p><p align="center"><strong>Stock Note: </strong>Make your own vegetable stock by chopping/slicing into small pieces and sauteeing 2-3 celery stalks, 1-2 carrots, 1 large onion, and 2 cloves of garlic, then boiling in 8 cups of water or chicken broth for about 20 minutes. You can either strain the veggies and remove or better yet, puree them in the blender with a bit of the stock, and add back into the soup for added thickness and taste. I used the store bought chicken stock, and added the sauteed and blended veggies back into the soup when I added the pumpkin.</p><p align="center"><strong>Crock Pot Note:</strong> This soup would work well in a crock pot, and should only need 2-4 hours on low or 1.5 - 2 hours on high, provided your stock is already prepared.</p><p align="center"></p><p align="center"></p><p align="center"><strong>Pumpkin Pie Power Oatmeal</strong> </p><p align="center">Add 1/4 - 1/2 cup pureed canned pumpkin, 1/2 - 1 scoop protein powder, 1 tsp pumpkin pie spice (or a combo of allspice, cinnamon, cloves, ginger, nutmeg), and additional cinnamon to taste for each serving of quick or old fashioned oats, before cooking. Throw in some ground flaxseed and/or wheat germ for extra nutrition and nutty taste, sweeten and enjoy. </p><br /><br /><br /><p align="center"></p><br /><br /><br /><p align="left"></p><br /><br /><br /><div align="left"></div><br /><br /><br /><div align="left"></div>Sandyhttp://www.blogger.com/profile/05877705512670876087noreply@blogger.com0tag:blogger.com,1999:blog-28551439.post-63213128340133935272008-10-16T13:14:00.001-07:002008-10-16T13:25:14.230-07:00First Cyclocross Ride<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNZkBypIeoG9OuU46TugekaI0L7FmbMrykGzIs1govDLxQ13hhotsjwtq8TeizwX5LReS-9aoPuSjHiCQ4mYl_kzZCoKFAkmGVrtJONeQ_54LPFMO_DCDiQyv_uHXAqfPfspDhXg/s1600-h/IMG_0228.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNZkBypIeoG9OuU46TugekaI0L7FmbMrykGzIs1govDLxQ13hhotsjwtq8TeizwX5LReS-9aoPuSjHiCQ4mYl_kzZCoKFAkmGVrtJONeQ_54LPFMO_DCDiQyv_uHXAqfPfspDhXg/s400/IMG_0228.jpg" alt="" id="BLOGGER_PHOTO_ID_5257847910620659986" border="0" /></a><br /><div style="text-align: center;">So I've known about this thing called Cyclocross for a long time. It's a variation of road and off-road riding (but mostly off-road). The frames are essentially road frames with knobby tires and less air pressure. So last night, I borrowed a friend's new cross bike and met up for the local ride at the park. I was told it would be a suffer-fest, but it wasn't too bad. I'm sure it will be worse at other times. The excitement and adrenaline keeps you going. There's nothing quite like riding down steep slopes and having to make sharp turns, knowing all the while that if you miss the turn or take it too fast, you end up in the lake. Lots and lots of fun! It's pretty similar to riding motorcycles with all the bouncing and adrenaline rising as you do things you're not totally sure are possible. I've got the bike for about 4 weeks and I intend to ride the crap out of it.<br /><br />In other news, I'm looking forward to next spring already. Fall is fast upon us, and it is very nice, but winter weighs heavy on the former Floridian's Mind. Below is a picture from my autumn ride home tuesday night.<br /></div><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3fEpcCzzD5LNTzcqEpSkkY2jzblvxf6FCTbjeFEIGMpUG7vXe5hr0fgR3PKVsbIVyDbSoMMQuee-YcIsXwrrDRyOY0TxD26N8dPlcXJteE8fx6Q9gJwJd-KTObF6wKMrHsS4Frw/s1600-h/IMG_0225.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3fEpcCzzD5LNTzcqEpSkkY2jzblvxf6FCTbjeFEIGMpUG7vXe5hr0fgR3PKVsbIVyDbSoMMQuee-YcIsXwrrDRyOY0TxD26N8dPlcXJteE8fx6Q9gJwJd-KTObF6wKMrHsS4Frw/s400/IMG_0225.jpg" alt="" id="BLOGGER_PHOTO_ID_5257847830506812066" border="0" /></a>Samhttp://www.blogger.com/profile/04404546687598309402noreply@blogger.com1tag:blogger.com,1999:blog-28551439.post-29166172474445619742008-10-13T09:16:00.000-07:002008-10-14T06:43:03.746-07:00Tri Celebration - It Takes A Family<div style="text-align: center;">We did it!</div><div><br /></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMNA-wGz-fTvek5TTIbsqeNuag6myEOsIxaBFblxnZ3_JdjJM6duB8d5VNwV1bE9SSqijX5dpPTlZVH3A5hP1uyXDrQxGRIALerxQlGCy89lS7TTLGD0OBsXxU_mViUhSUqIwudA/s1600-h/DSCN1683.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMNA-wGz-fTvek5TTIbsqeNuag6myEOsIxaBFblxnZ3_JdjJM6duB8d5VNwV1bE9SSqijX5dpPTlZVH3A5hP1uyXDrQxGRIALerxQlGCy89lS7TTLGD0OBsXxU_mViUhSUqIwudA/s400/DSCN1683.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5256990431238843938" /></a><br /><div style="text-align: center;"><br /></div><div><div style="text-align: center;">Sam coaching Michelle through a slipped chain at the bike start</div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivH49oT5KTSzCs5G5_k6CXRMx4fmOYZqvhyWZg1Xu_zN0Fnge1gKgCvFPp7Nerg1u_MlRGMlGCatIWKlqjZIiu7bQGPgWhxNzZsMga2my6cov4xxPXeo6T_A7vCqT9HJ5yrJdZ1w/s1600-h/DSCN1651.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivH49oT5KTSzCs5G5_k6CXRMx4fmOYZqvhyWZg1Xu_zN0Fnge1gKgCvFPp7Nerg1u_MlRGMlGCatIWKlqjZIiu7bQGPgWhxNzZsMga2my6cov4xxPXeo6T_A7vCqT9HJ5yrJdZ1w/s400/DSCN1651.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5256989041262676274" /></a><br /></div><div><div style="text-align: center;">Sandy speaking sternly to her bike to "stay on the rack!" as she heads out to run.</div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHjMXq3VB8LDWPgKdHOgoOfFtJhS7-9juNC9VFhwdVxGRA-qsGPSHhn5POv5-YFVbSSJUzubuWO0M58-lvZx5yRB4XSaead2psaguVo4ieviWvthX3EmA1ETattrLK6TG6Nug9FQ/s1600-h/DSCN1662.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHjMXq3VB8LDWPgKdHOgoOfFtJhS7-9juNC9VFhwdVxGRA-qsGPSHhn5POv5-YFVbSSJUzubuWO0M58-lvZx5yRB4XSaead2psaguVo4ieviWvthX3EmA1ETattrLK6TG6Nug9FQ/s400/DSCN1662.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5256987178684839762" /></a><div style="text-align: center;">Sandy, heading out on the run: "Dang, I had a good bike!"</div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCde7ljDCi-ATUDLZyA0Bji-TjJnRsfOct92NctHNKBdn9MEDsgNgntNDCWlv6F3elpvi4izeFvRfdZ-hKJyL9SqsxGykcHlEYrA8lx4DkCZzug8KkubNMyisLDkzxo84eqx_U7A/s1600-h/DSCN1664.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCde7ljDCi-ATUDLZyA0Bji-TjJnRsfOct92NctHNKBdn9MEDsgNgntNDCWlv6F3elpvi4izeFvRfdZ-hKJyL9SqsxGykcHlEYrA8lx4DkCZzug8KkubNMyisLDkzxo84eqx_U7A/s400/DSCN1664.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5256987185988563330" /></a><br /></div><div><div style="text-align: center;">Eli: "Am I big enough yet?"</div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXSXOtI7Qr-OWJRPtzDDLqpPazPYPR9BG38aMmPvasiKBTsB_QlAayQXqQqpzJKD2SVbgZOz4mzEhF8e5_UEAAV-JTWoS_MqXwRC6soWDZ8jhQlDNigMWMYmPoszc0wgidNY5bdA/s1600-h/DSCN1666.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXSXOtI7Qr-OWJRPtzDDLqpPazPYPR9BG38aMmPvasiKBTsB_QlAayQXqQqpzJKD2SVbgZOz4mzEhF8e5_UEAAV-JTWoS_MqXwRC6soWDZ8jhQlDNigMWMYmPoszc0wgidNY5bdA/s400/DSCN1666.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5256987187823323874" /></a><br /><div><br /></div><div style="text-align: center;">Michelle, in pro fashion, fastening her number belt <span class="Apple-style-span" style="font-style: italic;">as</span> she heads out for the run.</div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibFhAxwEj0KS8y7CA08-Sn4na8_zXWRBXLHvqTtVii-c0mM0K1GdnT2YuOh61kVNyoyyEX8XqIrPiUNdAeZPxfLaD8qjjYL1qBY4Lqq68S5rwTTBoK_tPOg3iU6FevZn04oMlseg/s1600-h/DSCN1669.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibFhAxwEj0KS8y7CA08-Sn4na8_zXWRBXLHvqTtVii-c0mM0K1GdnT2YuOh61kVNyoyyEX8XqIrPiUNdAeZPxfLaD8qjjYL1qBY4Lqq68S5rwTTBoK_tPOg3iU6FevZn04oMlseg/s400/DSCN1669.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5256982695595706754" /></a><br /></div><div><div style="text-align: center;">David and Isaac, sportin' their "do's"</div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWB0c8ssM1hUDEKC2y8Xv98jmIErnRB8nBL0KdebJgEUyJ6mN4oCH1LuU5sPtPBAS6tsPlrqWJtIhywVhznZ7UtZyNkqVJ60yTP2iuM8U6u3wt8o6M7TfsjRhFAUTf2OSdKbZTTQ/s1600-h/DSCN1673.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWB0c8ssM1hUDEKC2y8Xv98jmIErnRB8nBL0KdebJgEUyJ6mN4oCH1LuU5sPtPBAS6tsPlrqWJtIhywVhznZ7UtZyNkqVJ60yTP2iuM8U6u3wt8o6M7TfsjRhFAUTf2OSdKbZTTQ/s400/DSCN1673.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5256982701840256226" /></a><div style="text-align: center;"><br /></div><div style="text-align: center;">The bro's and "rayhawks"</div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQS-Qaz1GPMoZnQ0lUIUSf-edo51oLwzIhBJadgYwahL0Zs2HauCVAIeWpE2RWQ8vkkfvwPmAGxPnSt7Sq6oyg7YcUBsipSTeGaOgbnFlrQbbVVvkw7FuIEmyoWGEqGWona2G-gQ/s1600-h/DSCN1674.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQS-Qaz1GPMoZnQ0lUIUSf-edo51oLwzIhBJadgYwahL0Zs2HauCVAIeWpE2RWQ8vkkfvwPmAGxPnSt7Sq6oyg7YcUBsipSTeGaOgbnFlrQbbVVvkw7FuIEmyoWGEqGWona2G-gQ/s400/DSCN1674.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5256982703626634162" /></a><br /></div><div><div style="text-align: center;">Sam and Amber sporting milk mustaches like pros</div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyE4AYtKL9rEiMAb6wS_swhWga3-24UIcNoLHArpHO6jYM1RZj91xT2Rk7e5Uh_mU52in376UMnD2sQ_h0DO2Oks1h0Iff9JLbEcWf7ABeb_64jK1BM6TIYp1zcvpCFjapTuZkuw/s1600-h/DSCN1687.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyE4AYtKL9rEiMAb6wS_swhWga3-24UIcNoLHArpHO6jYM1RZj91xT2Rk7e5Uh_mU52in376UMnD2sQ_h0DO2Oks1h0Iff9JLbEcWf7ABeb_64jK1BM6TIYp1zcvpCFjapTuZkuw/s400/DSCN1687.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5256979400123367266" /></a><br /></div><div><div style="text-align: center;">Sam & Sandy (contorting her body to keep her hand-me-down mustache on)</div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTTpg0ZlWtcoQqNRxFl7eIrAfPiT9iaTKFcI25FhAJ20H-dZt9XoS_Ud9ETIeV14iLRlbZuU5s8nnNxpL6rrI4GomaodugvZOdBDHhO9tnzQgItaoCjZs0rtnH5nMvjY0_FtstuA/s1600-h/DSCN1688.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTTpg0ZlWtcoQqNRxFl7eIrAfPiT9iaTKFcI25FhAJ20H-dZt9XoS_Ud9ETIeV14iLRlbZuU5s8nnNxpL6rrI4GomaodugvZOdBDHhO9tnzQgItaoCjZs0rtnH5nMvjY0_FtstuA/s400/DSCN1688.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5256979410274942146" /></a><br /></div><div><div style="text-align: center;">Isaac, PIC (pilot in command), after the race, with Prema and Michelle . </div><div style="text-align: center;">The amount of kids rides at Cypress Gardens was wonderful.<br /></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJtrUsGxcl-ekdxDeCV0mwnX3hRqyd_go3j3ZiwXZFNnE4n8WRzp-ERMtu5PZpFzstrVJr4FK63l1ve-dHdS8xl-R5ve4IR1UZQVnEqw5KooS1b0IHpH-z-EtdEihBNO_0XJ0_bg/s1600-h/DSCN1692.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJtrUsGxcl-ekdxDeCV0mwnX3hRqyd_go3j3ZiwXZFNnE4n8WRzp-ERMtu5PZpFzstrVJr4FK63l1ve-dHdS8xl-R5ve4IR1UZQVnEqw5KooS1b0IHpH-z-EtdEihBNO_0XJ0_bg/s400/DSCN1692.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5256979415233659282" /></a><br /><br /><br /><div style="text-align: center;">Note to Wisconsin family: I milked the cow!"</div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNVSTlzVCm2ZVt8IHXF4B7P3FJr0wjMJcwCbf3P1XB9bawhIUmzKJYjTxbMer8JKVO3aVZ1gca6DZngPZi8TAIc99niD80xDmeOY1VZg9n4UVX-7VJT1HqPELI5EVQTGaCyvqZkg/s1600-h/DSCN1659.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNVSTlzVCm2ZVt8IHXF4B7P3FJr0wjMJcwCbf3P1XB9bawhIUmzKJYjTxbMer8JKVO3aVZ1gca6DZngPZi8TAIc99niD80xDmeOY1VZg9n4UVX-7VJT1HqPELI5EVQTGaCyvqZkg/s400/DSCN1659.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5256976670603342034" /></a><br /></div><div><div style="text-align: center;">Our fans, Kyle, Mom, & Prema.</div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIGqJswFeVxKtEaZlMaXfzTTfkmO-BfZw7PaR57NutmS_pMDfs8UjaNrJrihHWOUzJftxvj8FKGU7n6uD4AuseMefhyphenhyphenJFGBKqkJt9PGNCbrh5mRvDkFoz2BI8HbTYxz5eqt0rl2g/s1600-h/DSCN1661.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIGqJswFeVxKtEaZlMaXfzTTfkmO-BfZw7PaR57NutmS_pMDfs8UjaNrJrihHWOUzJftxvj8FKGU7n6uD4AuseMefhyphenhyphenJFGBKqkJt9PGNCbrh5mRvDkFoz2BI8HbTYxz5eqt0rl2g/s400/DSCN1661.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5256976678575634002" /></a><div style="text-align: center;">Oh, the fun of spinning and jerking!</div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6L3r899xlakDoB-aJ7cJ87ftxtiGh9sjyNZxNifFkuTQmzo04l-0BSQzPq8f9Zue1AZn-wCfCXOXCqxmVbavwFeoIRNFdOHBcuY8pJhVbJWivBbu-FdJTWf8Ibz4P5Zk2k9au9Q/s1600-h/DSCN1700.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6L3r899xlakDoB-aJ7cJ87ftxtiGh9sjyNZxNifFkuTQmzo04l-0BSQzPq8f9Zue1AZn-wCfCXOXCqxmVbavwFeoIRNFdOHBcuY8pJhVbJWivBbu-FdJTWf8Ibz4P5Zk2k9au9Q/s400/DSCN1700.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5256974761049985970" /></a><br /></div><div><div style="text-align: center;">You gotta click on this one to see the ham action:-)</div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigd8JuEtcCRiaRRWJ6CMUwJBsmvqwGdfARxIkCymllAkjMHXp4kymZzighDO2_LK8C5zDGKqv-fk9hUBY6vpIxMPI3FQfRxtHxjjoUd3CObLohVEoz_1wotmNuik7eGkBQQqRkuw/s1600-h/DSCN1698.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigd8JuEtcCRiaRRWJ6CMUwJBsmvqwGdfARxIkCymllAkjMHXp4kymZzighDO2_LK8C5zDGKqv-fk9hUBY6vpIxMPI3FQfRxtHxjjoUd3CObLohVEoz_1wotmNuik7eGkBQQqRkuw/s400/DSCN1698.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5256974769646814850" /></a><br /></div><div><div style="text-align: center;">Eli and Michelle enjoying our last ride of the afternoon. The adults were bushed, but the kids were energizer bunnies. As we turned from the merry-go-round to leave the park, Isaac was saying, "Just one more ride..."</div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQv4aTZwrP3vjsJD02rr8PTXkSbSCcfkrAFda_4QlzpiwDQ_2q4aqYkENa9uoXs9woBJy5Z5gJScD16S_gkc__cNBy52WH8EIBt3dwDfdVGP7vAtkHU8BXVAD6W2EUi1yQC4hCJw/s1600-h/DSCN1702.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQv4aTZwrP3vjsJD02rr8PTXkSbSCcfkrAFda_4QlzpiwDQ_2q4aqYkENa9uoXs9woBJy5Z5gJScD16S_gkc__cNBy52WH8EIBt3dwDfdVGP7vAtkHU8BXVAD6W2EUi1yQC4hCJw/s400/DSCN1702.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5256707018000680066" /></a><br /><div>The Publix Family Fitness Weekend at Cypress Gardens was a whirlwind of activity for our family, but even with all the craziness most of us had plenty of moments of laughter and fun to mix in with the fatigue. </div><div><br /></div><div>Michelle and I: </div><div><ul><li>started the race with nerves and questions (both:-), <br /></li><li>swam with enjoyment (both) and speed! (Michelle), <br /></li><li>biked with power (both), </li><li>ran & walked with delight (the garden part) and determination (the parking lot laps) and <br /></li><li>finished with smiles (both) and sweat (me).<br /></li></ul></div><div></div><br /><div>We both achieved our primary goal (to finish!) and our secondary goal (Michelle: to have fun, me: to better my St. Leo time) and were happy with our times. We both hope to race again and are already discussing how to get faster - the guys are already shopping for a light road bike for Michelle.</div><br /><div> </div><br /><div>We learned that: </div><div><ul><li>Eli gets a <span class="Apple-style-span" style="font-style: italic;">powerful</span> second wind about 9:00 pm in hotel rooms, <br /></li><li>Prema loves to ride roller coasters and "scary" rides, <br /></li><li>Isaac sings songs to entertain himself during lengthy drives strapped in his car seat, <br /></li><li>Amber has a powerful sweet tooth and tackles Sudoku puzzles with a vengeance, <br /></li><li>Sandy needs another person to point out the swim markers since she can't actually <span class="Apple-style-span" style="font-style: italic;">see</span> them from the shore without her glasses</li><li>Michelle swims <span class="Apple-style-span" style="font-style: italic;">fast</span></li><li>David can be relaxed and flexible when he leaves his weekend bag in Largo</li><li>Sandy's Mom keeps a cheerful, positive attitude even when she's bone tired, <br /></li><li>David, Kyle, and Sam, love us immensely and support us with <span class="Apple-style-span" style="font-style: italic;">much</span> practical help and encouraging words. <br /></li></ul></div><div>Well, that last one, especially, we already knew, but reminders are always welcomed.</div><br /><div> </div><p>Thank You:<br /></p><ul><br /><li>Sam and Amber for flying down to be with us and cheer us on....and to entertain the kids, get our bikes in race condition, take all these photos and shuttle David to the airport, etc. Your presence and help was <span class="Apple-style-span" style="font-style: italic;">much </span>appreciated.</li><br /><li>Mom for spending your birthday weekend to watch us race and enduring our noise and craziness with good humor and flexibility.</li><li><span class="Apple-style-span" style="color: rgb(51, 0, 0);"><br /></span></li><li>David and Kyle for supporting and encouraging us and for spending much money, time, and energy to help us accomplish the things we want to do.<br /></li></ul><div><span class="Apple-style-span" style="color: rgb(0, 0, 102);">GO, RAYS!</span></div><br /><div> </div><br /><div> </div><br /><div> </div><br /><div> </div><br /><div> </div></div>Sandyhttp://www.blogger.com/profile/05877705512670876087noreply@blogger.com1tag:blogger.com,1999:blog-28551439.post-11892537213062572892008-10-08T04:28:00.000-07:002008-10-09T09:07:05.441-07:00Then and NowIt's been 5 months of continued training since my first triathlon, and I'm looking forward to the Cypress Gardens sprint triathlon coming up this weekend for several reasons:<br /><br /><ol><br /><li>It's an assessment opportunity to see what my months of training have yielded, particularly the Total Immersion swim drills I've worked on for months.</li><br /><li>Michelle will be completing her first triathlon. I have run and biked with her on occasion and watched her swim and tackle many other difficult things and I am excited over how well she's going to do - the girl has an immense amount of drive and determination.</li><br /><li>Sam and Amber are coming to have fun and celebrate with us, even though Sam is still recovering from his knee injury and won't be racing. I am really looking forward to laughing with them.</li></ol><br /><p>I suspected a few weeks ago that I was on the edge of over-training, and even though I tried to dial it back a few notches, I'm afraid I didn't dial it back enough soon enough and slipped over that fine line into the domain of over-trained. So I've cut back even more on my workouts these past two weeks and am hoping that resting these next two days will be enough to put power in my pedaling and spring in my step on the run course.</p><br /><p>A few months ago my challenge was to see how much better I could do than my first race. That I would improve was simply my baseline assumption. Lately I've struggled so much with my workouts that that assumption has vanished. But, I am still looking forward to the race as a simple test with objective results without any perception mixed in.</p><br /><p>When I began to think that I might not improve over my previous performance, I asked myself if all these hours of training this summer have been worth it if I did not get faster. That answer is a resounding YES! Five years ago, I didn't think I'd ever run a mile again and now I run 12+ miles a week and ENJOY most of those miles. I absolutely LOVE the freedom of hopping on my bike and riding to the beach for a swim or on the Pinellas trail to one end of the county or the other. And SWIMMING! What began as a surprisingly difficult aerobic challenge in May has become an absolute joy for me over these months of swimming outdoors at my community pool. I've gained more muscle, lost a couple more inches, and left stress I carried in my body at the pool and on the trail. </p><br /><p>Oh, yes, it has been worth it. And no matter how I perform on Saturday, I will be signing up for another triathlon soon.</p><br /><p></p>Sandyhttp://www.blogger.com/profile/05877705512670876087noreply@blogger.com3tag:blogger.com,1999:blog-28551439.post-36054050333894417122008-09-13T14:50:00.000-07:002008-09-19T11:19:41.625-07:00Power Protein Balls<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7SJir7KwrVlPU-35a1FRk9P_1jITZ2zg3nsg6WX5r1u3VfUjNwTBHkj5_mLaCXHUHXefL7g-_SxOCBKPXdc7ZTGHKWED0IWoHQ3oEQ29Qpf6_vJSR5K-fvjsQvaEGy-Q0WXb1YA/s1600-h/Nicaron+Court-12.jpg"><img id="BLOGGER_PHOTO_ID_5245644527170706562" style="DISPLAY: block; MARGIN: 0px auto 10px; CURSOR: hand; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7SJir7KwrVlPU-35a1FRk9P_1jITZ2zg3nsg6WX5r1u3VfUjNwTBHkj5_mLaCXHUHXefL7g-_SxOCBKPXdc7ZTGHKWED0IWoHQ3oEQ29Qpf6_vJSR5K-fvjsQvaEGy-Q0WXb1YA/s400/Nicaron+Court-12.jpg" border="0" /></a><br /><div>I've been experimenting with my vanilla and chocolate whey protein powder, looking for tasty, easy, economical ways to incorporate it into our diets. I adopted a recipe that Michelle and the kids used to make some great no-bake "power balls" to come up with this recipe that I thought good enough to take to the gym with me for taste testing ...everyone that tried one declared them delicious, and I promised I'd post the recipe. These are waaay healthier than the "chocolate no-bakes" I made for years, I think they will help me kick my evening ice cream habit, and Amber might even find them a suitable substitute for her beloved "buckeyes". Here's the recipe:</div><br /><div></div><br /><div>Mix well together in large bowl:</div><br /><div></div><br /><ul><br /><li>1 cup old fashioned oats/oatmeal</li><br /><li>2 scoops chocolate whey protein powder (1/2 to 2/3 cup) (I use EAS)</li><br /><li>1/4 cup ground flax seed (for the fiber and omega 3's)</li><br /><li>1/2 tsp cinnamon</li><br /><li>1 tsp cocoa powder (I prefer Hershey's special dark)</li><br /><li>1/4 cup raisins (or other dried fruit of your choice)</li><br /><li>1/4 cup honey</li><br /><li>1/2 cup peanut butter</li><br /><li>1 tsp vanilla extract</li></ul><br /><div></div><br /><div>Form into 1" balls. Makes 20. </div><div>If you find the mixture too dry to form balls that stay together, add more peanut butter. Brands differ a bit in the amount of oil they contain.</div><br /><div></div><br /><div>Based on this recipe and 20 balls, each power ball has: </div><br /><ul><br /><li>102 calories</li><br /><li>5 grams fat (no trans, all healthy fats in peanut butter and flax)</li><br /><li>5 grams protein</li><br /><li>1.5 grams fiber</li><br /><li>5 grams sugar (honey & raisins)</li><br /><li>10 grams carbs</li></ul><br /><p>I tried doubling the flax seed to increase the fiber and decrease the sugar proportionately, adding additional peanut butter, cocoa and cinnamon, but they were a little too dry and didn't taste as good, although the Cullum kids still devoured them.</p><br /><div>I've been experimenting with some protein pumpkin pancakes and will post the best recipe soon.</div><br /><div></div><br /><div>I like mixing a scoop of the vanilla with plain non-fat yogurt and ground flax seed to have over fresh berries and fruit.....yumm....</div><br /><div></div><br /><div>Or throw in a scoop of either flavor along with cinnamon (and ground flax seed!) to a serving of old fashioned oatmeal for another quick tasty breakfast that will hold you for hours longer than the oatmeal alone.</div><br /><div></div><br /><div>Note: If you haven't purchased whey protein powder before, you might think I'm out of my mind for calling it economical, but one serving of the EAS brand, which supplies 23 grams of very lean protein, works out to about 30-35 cents a serving. </div><br /><div></div><br /><div></div>Sandyhttp://www.blogger.com/profile/05877705512670876087noreply@blogger.com3tag:blogger.com,1999:blog-28551439.post-87873185092150732532008-09-07T13:28:00.000-07:002008-09-07T14:45:16.415-07:00Fitness Joy<div style="text-align: center;"><br /></div><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9fyBkrB02q5-CZZlZuC7T5aYbuLJuAZfJ9cR5IEJ-KiaXWmxOOCQeaYqaT-hnRAdw9sQzIti0alM3UBH_q4srRNW8i9foabGNlQE_9WvocW-IuGhTTM7JFBXeg27PVd_qEnhOkw/s1600-h/DSC01072.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9fyBkrB02q5-CZZlZuC7T5aYbuLJuAZfJ9cR5IEJ-KiaXWmxOOCQeaYqaT-hnRAdw9sQzIti0alM3UBH_q4srRNW8i9foabGNlQE_9WvocW-IuGhTTM7JFBXeg27PVd_qEnhOkw/s400/DSC01072.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5243389936738694962" /></a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZu4TAKDkDYstqL362IUTc3AXcFTzkLCMz9b1Rh02naPOV8RmlAE0LoS_W868x_AWOhEJP5_SR12wS1HIIUlIm4lQYyo-Tw8KGGqEg3_pc1t43pMcu8HUs_yEaCs7T4cpLjB3hrQ/s1600-h/DSC01080.JPG" style="text-decoration: none;"><span class="Apple-style-span" style="color: rgb(0, 0, 0);"><br /></span><span class="Apple-style-span" style="color: rgb(0, 0, 0); "><br />Pool swims were nixed several days last week because of storms, so late afternoon on Labor Day, I biked to the beach for an open water swim to see if all my hours of drag-reduction swim drills had netted me anything. <div><br /></div><div>I was surprised to find I had the water all to myself. A few people were grabbing the remaining rays of afternoon, but most, apparently had figured their holiday was over. Gustov had supplied a stronger than usual undertow close to the shore, but once I got beyond the line of cresting waves, the water felt incredibly calm. I swam parallel the shore for awhile, basking in the sun, the salt, and the silent rhythm of the waves, before trudging through the sand to shower, slide my feet in my shoes, and start home. I couldn't help but give thanks for the privilege of living in such a beautiful place where I can bike to the beach in 15 minutes to swim in the glorious Gulf.</div><div><br /></div></span></a><div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZu4TAKDkDYstqL362IUTc3AXcFTzkLCMz9b1Rh02naPOV8RmlAE0LoS_W868x_AWOhEJP5_SR12wS1HIIUlIm4lQYyo-Tw8KGGqEg3_pc1t43pMcu8HUs_yEaCs7T4cpLjB3hrQ/s1600-h/DSC01080.JPG" style="text-decoration: none; "><span class="Apple-style-span" style="color: rgb(0, 0, 0); "><div>After Sam posted some pics from his rides, I figured I'd share some from some of my recent beach rides. Enjoy.</div></span></a></div><div><br /></div><div><br /></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFVagB5rh3SRrcP8CO8tBJZ3J3-Yjf39qAuBCDZ0cz0e7lxmfC6ixJ7CpvM_pub5Kx3PcxxC-XZTYDyTOW4UC32QWMjO_D57sONlx76bk0_O2xDX8nr3I8wo22mASTUwlowL5bvw/s1600-h/DSC01067.JPG"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFVagB5rh3SRrcP8CO8tBJZ3J3-Yjf39qAuBCDZ0cz0e7lxmfC6ixJ7CpvM_pub5Kx3PcxxC-XZTYDyTOW4UC32QWMjO_D57sONlx76bk0_O2xDX8nr3I8wo22mASTUwlowL5bvw/s400/DSC01067.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5243390453930460354" style="display: block; margin-top: 0px; margin-right: auto; margin-bottom: 10px; margin-left: auto; text-align: center; cursor: pointer; " /></a><div><br /></div><div>The view west from the top of Sand Key Bridge.</div><div><br /></div><div><br /></div><img style="text-decoration: underline;display: block; margin-top: 0px; margin-right: auto; margin-bottom: 10px; margin-left: auto; text-align: center; cursor: pointer; " src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZu4TAKDkDYstqL362IUTc3AXcFTzkLCMz9b1Rh02naPOV8RmlAE0LoS_W868x_AWOhEJP5_SR12wS1HIIUlIm4lQYyo-Tw8KGGqEg3_pc1t43pMcu8HUs_yEaCs7T4cpLjB3hrQ/s400/DSC01080.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5243389434836722562" /><br /><div>Avian picnic inside Sand Key Park</div><div><br /></div><div><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgr8aCwdaeJpNRG7p05sBFRtCHNiLPm2PTRhsteDGTp78qPPMPzQdkj7kIso5XKmkwMaOo6ui7PYdFn1PmQuhqDS-cOPZe1143m3xcZ1_M7lCzJAQtE1mYmPFmccDLJxg1QS-Wn_A/s1600-h/DSC01073.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgr8aCwdaeJpNRG7p05sBFRtCHNiLPm2PTRhsteDGTp78qPPMPzQdkj7kIso5XKmkwMaOo6ui7PYdFn1PmQuhqDS-cOPZe1143m3xcZ1_M7lCzJAQtE1mYmPFmccDLJxg1QS-Wn_A/s400/DSC01073.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5243388567164931186" /></a><br /></div><div>One of the Art Deco mansions (yes?, Steve) on, where else?, Belleair Beach. </div><div><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKN6PJnjTp4JwMA6A6hhKtJqOTHWYJctXpJUCFBqV4cuDSuocPWhUzD0t1Rdi58ewzYdBeO_N4kS5sBR3CjR_NC-8OVyZG5U1161iXFP1q8E7b9WbxFeGSatNoREVZmF96OS4Cmg/s1600-h/DSC01075.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKN6PJnjTp4JwMA6A6hhKtJqOTHWYJctXpJUCFBqV4cuDSuocPWhUzD0t1Rdi58ewzYdBeO_N4kS5sBR3CjR_NC-8OVyZG5U1161iXFP1q8E7b9WbxFeGSatNoREVZmF96OS4Cmg/s400/DSC01075.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5243388232699189618" /></a><br /></div><div>Transport along the intercoastal , from the Ulmerton/Walsingham bridge.</div><div><br /></div><div><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZTTFSxbpj1odeW-lsLyUOhMEyEjvge1UZGZzMNX8nyhq7GJBOOgCPGiEBYQQEjkV0B5YqIV2P75PUHis-fjGvL0Qq5SZxN2X439Up4Hcz_p9lJVcnvtoPN-bZNncINr1RNmzexw/s1600-h/DSC01077.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZTTFSxbpj1odeW-lsLyUOhMEyEjvge1UZGZzMNX8nyhq7GJBOOgCPGiEBYQQEjkV0B5YqIV2P75PUHis-fjGvL0Qq5SZxN2X439Up4Hcz_p9lJVcnvtoPN-bZNncINr1RNmzexw/s400/DSC01077.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5243387546924434978" /></a><br /></div><div>Belleair Beach, of course....one of my favorite venues for viewing Christmas lights. </div><div><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0ZA6KiONj86jOTM9Hbx3FNDiR5kt019CVEskuFvINc_k5ECKTjUtAJQf8_iZwOSi9w5y4xsj4wYPM9ssNm7rdpvvRqRurx7052T60OBh2pF3Zyp5KLYQABJkDEFNjoZeDhRZ3dA/s1600-h/DSC01082.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0ZA6KiONj86jOTM9Hbx3FNDiR5kt019CVEskuFvINc_k5ECKTjUtAJQf8_iZwOSi9w5y4xsj4wYPM9ssNm7rdpvvRqRurx7052T60OBh2pF3Zyp5KLYQABJkDEFNjoZeDhRZ3dA/s400/DSC01082.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5243386394937215330" /></a><br /></div><div><br /></div><div>I like that I was able to frame the Clearwater Causeway Bridge with the Sand Key Bridge in this view from the northern end of Sand Key Park, but what I especially like are the feathered party crashers.<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdmTiBKTrDwgQdbgk6_-NB_0iPiUtMioCEJbhQeCZHoYe-LnFgkB42iiwggeYrrQYW0KsrWG_7hyylKVn72D0Ola30P5ygrl5lQ6PFFm9hUA3fSdO7enLhzxFyj4O28HrTZSD5ug/s1600-h/DSC01089.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdmTiBKTrDwgQdbgk6_-NB_0iPiUtMioCEJbhQeCZHoYe-LnFgkB42iiwggeYrrQYW0KsrWG_7hyylKVn72D0Ola30P5ygrl5lQ6PFFm9hUA3fSdO7enLhzxFyj4O28HrTZSD5ug/s400/DSC01089.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5243385916524767618" /></a><br /></div><div>"The heavens declare the glory of God..." </div><div><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuFGm0U4YFLnxnyVMYPjZwrJgtf_vYuxI7tfLL_n4-wlRFhyphenhyphen0AcVTZTLWuyv6jhd4j5SoFHbD3ghslM2a-5EFrgLuNq_y11Yi4dohOAyaAjpT20h6v8wpiyNqjSA6NzRdN3mgbjA/s1600-h/DSC01090.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuFGm0U4YFLnxnyVMYPjZwrJgtf_vYuxI7tfLL_n4-wlRFhyphenhyphen0AcVTZTLWuyv6jhd4j5SoFHbD3ghslM2a-5EFrgLuNq_y11Yi4dohOAyaAjpT20h6v8wpiyNqjSA6NzRdN3mgbjA/s400/DSC01090.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5243385441227810082" /></a><br />I was so involved in watching what I thought were manatees, ( the dark spots a few feet out from the boat) tease the boaters and swimmers, that I missed the very best shots. I'll have to do some research on that incident. Dolphins, I've seen plenty of times in this particular area, but I wasn't aware of manatees showing up here before. Their size and color made me go with manatees - along with the fact that they didn't breach the water the way dolphins usually do, but when I look at this photo I'm not sure. This is the intercoastal side of the Sand Key Bridge.<br /><div><br /></div></div>Sandyhttp://www.blogger.com/profile/05877705512670876087noreply@blogger.com1tag:blogger.com,1999:blog-28551439.post-57776835421996542212008-08-17T08:35:00.000-07:002008-08-17T08:47:54.656-07:00Tri Indy RR - DNSThat's Did. Not. Start. I've had better days.<br /><br />I stayed in Louisville last night with <a href="http://durec.blogspot.com/">Mike and Katy</a> (thanks guys). I had to get up early and drive to Indy at about 4 am. No worries, I got some coffee, cruised on up and arrived in plenty of time at around 6 am. Check in and body marking was a breeze. Then I got my transition area set up and walked back to the car. After some body-glide application, the last thing to do before walking to the swim start was put the keys away. I crouched down to slide them out of sight and felt and heard a familiar click. This happened in January. I tried to stay calm as I stood up, hoping I could get whatever it is that goes awry to go back to right before the race. Trying to relax and stretch it didn't work. A bounce home test was also negative.<br /><br />Hence, I had to gimp over to Transition, get my bike and turn in my timing chip. The drive home sucked and it was painful. The knee still hasn't come back to normal. Last time it took about a day and a half with some PT, so I'm going to keep stretching it out and working on it, just hoping for the best. Frustrating day.Samhttp://www.blogger.com/profile/04404546687598309402noreply@blogger.com3tag:blogger.com,1999:blog-28551439.post-7821444763444499992008-08-14T20:14:00.000-07:002008-08-14T20:17:41.189-07:00The weather is great and climbing is getting better.<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguDG_XOcJ6xa9QnfvJCT-X372dFL4LJ3khOVadg4epP_Ust2o2n7NUHtLNHI10OoANLIcQCw1EAGl0taeAM-F3D2sUExEbtBH3HFYwdGO1DT1_2AsnuG2xGvywxp1gk-NTHkpeCA/s1600-h/ride_81208.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguDG_XOcJ6xa9QnfvJCT-X372dFL4LJ3khOVadg4epP_Ust2o2n7NUHtLNHI10OoANLIcQCw1EAGl0taeAM-F3D2sUExEbtBH3HFYwdGO1DT1_2AsnuG2xGvywxp1gk-NTHkpeCA/s400/ride_81208.JPG" alt="" id="BLOGGER_PHOTO_ID_5234577937992891570" border="0" /></a>You see that big dip and then 300+ ft of climbing (really steep climbing)? That's called Ford-Hampton road. And it hurts. I haven't ever breathed that hard on a bike. Though it should make Indy feel extremely flat. Only like max 30 ft of elev gain on any single hill and there aren't too many. Looking forward to it.Samhttp://www.blogger.com/profile/04404546687598309402noreply@blogger.com0tag:blogger.com,1999:blog-28551439.post-14493835752363533382008-08-12T05:54:00.001-07:002008-08-12T06:29:30.244-07:00Race Time!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://www.tuxbro.com/Tri%20Indy%20Info.htm"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsyiZcTK_STQCQsX0OfS7joxTufM3SKUQiaUaHeChupFDp6EsaEFEgAT-RPSIs_dRXBaOH8_Ua0isMoM23vEhvH3sKJ2hrmAylcAUiHJ4wNj9h-Gu3-K44hSB772zvWvO6Zwefww/s400/Tri_IndySM.gif" alt="" id="BLOGGER_PHOTO_ID_5233617490092979010" border="0" /></a><div style="text-align: center;">So...it's been a long time coming (per the norm), but it's time now to do a bit of racing. I had been planning on doing the Tri Fall Creek Falls in Pikeville, TN, but it was a bit more expensive and the <a href="http://www.tuxbro.com/Tri%20Indy%20Info.htm">INDY race</a> seemed like a better idea for travel and logistics.<br /><br /><div style="text-align: left;">A few things I'm excited about going into this race include<br />1. The <a href="http://www.tuxbro.com/Tri%20Indy%20Canal%20facts.htm">canal swim</a> through downtown (see picture below) and getting back in my wetsuit.<br />2. Testing some swim fitness just to see how I'm doing.<br />3. Working on that dreaded T1 that I have (Shoes on bike, running start and hammer).<br />4. Seeing how much I can push on the bike and still run well (no speed guarantees or goals besides go hard.<br />5. Suffering through the run and pushing as hard as I can for the last 5k.<br /></div><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgf1EREXxVsixyP3HCN9rMurAZVuLJ2wbxF9V3D6hqMKLdxnfRwL4LDbd4FacOUVQjRphRBG72zbin2S77_q2ULPLyVSDUXlzQgrgswvaNwfeVn2zZZwg3eaUXatn9hlwURbw1r5A/s1600-h/cleancanal.gif"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgf1EREXxVsixyP3HCN9rMurAZVuLJ2wbxF9V3D6hqMKLdxnfRwL4LDbd4FacOUVQjRphRBG72zbin2S77_q2ULPLyVSDUXlzQgrgswvaNwfeVn2zZZwg3eaUXatn9hlwURbw1r5A/s400/cleancanal.gif" alt="" id="BLOGGER_PHOTO_ID_5233621052573603026" border="0" /></a><br />The <a href="http://www.weather.com/outlook/travel/businesstraveler/tenday/USIN0305?from=36hr_fcst10DayLink_business">weather is looking good in Indianapolis</a> on Sunday. I tend to do well with cloudy weather and cooler temperatures.<br /><br />The excitement is back and I'm looking forward to it.<br /><br /></div>Samhttp://www.blogger.com/profile/04404546687598309402noreply@blogger.com2tag:blogger.com,1999:blog-28551439.post-89974617132223603812008-07-25T07:36:00.001-07:002008-07-25T07:41:36.319-07:00Morning Ride Pictures<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuC12VwdfDpQauOiX9v9Ynzd4WwJvz5lnMZjop-iSYXkWpdttcC58JFVopvCMWPTUqfF5ds8DQY2q-WYBHosCS4Kac3NF2xQu_j6Yj7LDRzl2Af4R5Tt5hKajCtF1jRkA3VMh-jA/s1600-h/IMG_0116.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuC12VwdfDpQauOiX9v9Ynzd4WwJvz5lnMZjop-iSYXkWpdttcC58JFVopvCMWPTUqfF5ds8DQY2q-WYBHosCS4Kac3NF2xQu_j6Yj7LDRzl2Af4R5Tt5hKajCtF1jRkA3VMh-jA/s400/IMG_0116.jpg" alt="" id="BLOGGER_PHOTO_ID_5226961476392621010" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2QCR9iMRgZ-ULZN5C-WptbwasRrnngaFOEqBAXdlVV9fRGtN5fgrwJHFp3drhwQ01KHGnULqglm9n1XeQTwg23OyygW4JI3oXfezD_yaLKhmxo2p9OtmDMRk-obrihfcrRGdPtg/s1600-h/IMG_0117.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2QCR9iMRgZ-ULZN5C-WptbwasRrnngaFOEqBAXdlVV9fRGtN5fgrwJHFp3drhwQ01KHGnULqglm9n1XeQTwg23OyygW4JI3oXfezD_yaLKhmxo2p9OtmDMRk-obrihfcrRGdPtg/s400/IMG_0117.jpg" alt="" id="BLOGGER_PHOTO_ID_5226961389721407410" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwfqw66430AzUixFmnTaEltRTeI3Arbbv9NNCxGAnikFce0Pk8_s86W0KWgcz7gogp8gcDgaJSm0owCKa7ujNeHWCUXfUpgAsPAUsOoPR4s2qYe-3v_QVLJi9G5XHe6fK74h5-sA/s1600-h/IMG_0118.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwfqw66430AzUixFmnTaEltRTeI3Arbbv9NNCxGAnikFce0Pk8_s86W0KWgcz7gogp8gcDgaJSm0owCKa7ujNeHWCUXfUpgAsPAUsOoPR4s2qYe-3v_QVLJi9G5XHe6fK74h5-sA/s400/IMG_0118.jpg" alt="" id="BLOGGER_PHOTO_ID_5226961282558484082" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwGXPuvZ6YiaoKrrKsyPks_k7yct8UivaygfcqFYxqI0NUcEMc1ME_LBrMEjAHVUTqeI5IJURU6QpI_wKIZMvMfOyVPjIS_trEmeKlX7V4_AZYkLby8sPILSbNa6fx6nhHg0OAEg/s1600-h/IMG_0119.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwGXPuvZ6YiaoKrrKsyPks_k7yct8UivaygfcqFYxqI0NUcEMc1ME_LBrMEjAHVUTqeI5IJURU6QpI_wKIZMvMfOyVPjIS_trEmeKlX7V4_AZYkLby8sPILSbNa6fx6nhHg0OAEg/s400/IMG_0119.jpg" alt="" id="BLOGGER_PHOTO_ID_5226960976279855314" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEja6rbPqV1vBuKjy2-n60cnIckFUzGKuvcxYWia8zgMda6G7HLhua0Oyk9FG6jheX7pPKHFppRzCS_P8XmGXa7TirTE5INFG73RMbzBRsVYOrCpnoL0Bc5nR6rVx2UIQ6Vo56tcdw/s1600-h/IMG_0121.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEja6rbPqV1vBuKjy2-n60cnIckFUzGKuvcxYWia8zgMda6G7HLhua0Oyk9FG6jheX7pPKHFppRzCS_P8XmGXa7TirTE5INFG73RMbzBRsVYOrCpnoL0Bc5nR6rVx2UIQ6Vo56tcdw/s400/IMG_0121.jpg" alt="" id="BLOGGER_PHOTO_ID_5226960824354829682" border="0" /></a><br /><div style="text-align: center;">Some days, I just fail to understand why people drive so much around here.<br /></div>Samhttp://www.blogger.com/profile/04404546687598309402noreply@blogger.com2tag:blogger.com,1999:blog-28551439.post-89052306304962008982008-07-22T08:45:00.000-07:002008-07-22T08:50:31.170-07:00Sandy's Shakes<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNYjbb1GS-IrZbTKRL0Gv86rKHxIav8En6lMrYLExlmA5NZrKcIm0H58NdeX2rbGHRBL-0udu3BW6VHJwzAI6QHaCUHU_Ae0_nk_NGmmvCrKQ3J49mq49zPF2EGjSZVjJYR2Bixg/s1600-h/DSC01055.JPG"><img id="BLOGGER_PHOTO_ID_5224450814200264114" style="DISPLAY: block; MARGIN: 0px auto 10px; CURSOR: hand; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNYjbb1GS-IrZbTKRL0Gv86rKHxIav8En6lMrYLExlmA5NZrKcIm0H58NdeX2rbGHRBL-0udu3BW6VHJwzAI6QHaCUHU_Ae0_nk_NGmmvCrKQ3J49mq49zPF2EGjSZVjJYR2Bixg/s400/DSC01055.JPG" border="0" /></a>This post is to answer a request for a shake receipe. The items above are the ingredients I use for the "Pink Protein Smoothie" - recipe below. <div><br /></div><div><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjF19QspcTNMOYDYw4D6aoEydoMpiO8JPX5_Rw62qRpm9cm9rflWIw_ZVDSBWdtcRmKYSWx2cokaecf1QTJw3_tWj_BxZSdLh4CzFggz4S1rUjR4LtNJWxtpa0Ftq33me7aDeuUgg/s1600-h/DSC01056.JPG"><img id="BLOGGER_PHOTO_ID_5224450815994310162" style="DISPLAY: block; MARGIN: 0px auto 10px; CURSOR: hand; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjF19QspcTNMOYDYw4D6aoEydoMpiO8JPX5_Rw62qRpm9cm9rflWIw_ZVDSBWdtcRmKYSWx2cokaecf1QTJw3_tWj_BxZSdLh4CzFggz4S1rUjR4LtNJWxtpa0Ftq33me7aDeuUgg/s400/DSC01056.JPG" border="0" /></a>This picture is for convincing Isaac that ground flaxseed can come in many different packages, not just the yellow bag. We can even grind our own seeds if we want to.</div><div><br /></div><div><br /><span class="Apple-style-span" style="FONT-WEIGHT: bold">The Pink Protein Smoothie:</span> <div><br /></div><div>3/4 - 1 cup of soy (or cow) milk</div><div>3/4 - 1 cup non-fat plain yogurt (I use fruit flavored if I haven't enough real fruit, but prefer plain)</div><div>1 scoop (abt 1/4 c)EAS whey protein powder (Vanilla) </div><div>(Sam's Club and probably Wal-Mart carries it - per serving its a very economical way of getting lean whey protein in lots of every day dishes)</div><div>1 - 1 1/2 cup frozen sliced strawberries (sliced are easier to blend than whole)</div><div>1 banana (frozen or room temp)</div><div>1-2 T ground flax seed (for the omega 3's and fiber)</div><div>4-6 ice cubes</div><div><br /></div><div>I usually add 1 Tbls Carlson's lemon flavored fish oil for the Omega 3 oils - it adds to smoothness and doesn't taste fishy at all.</div><div><br /></div><div>It seems easier to blend if I put the soy milk in first, then layer the fruit, protein and flax with the yogurt and ice. This will make 3-5 cups of DELICIOUS protein & calcium packed smoothie, with good amounts of Omega 3, potassium and vitamin C. </div><div></div><div>If you leave some of this in the fridge for a few hours, it will turn brownish because of the banana, but it still tastes great -- good to throw in a couple drops of red food color before blending leftovers for the kids.</div><div><br /></div><div><br /></div><div><span class="Apple-style-span" style="FONT-WEIGHT: bold">Mocha Protein Shake</span></div><div><br /></div><div>1 cup cold leftover coffee (the stronger, the better)</div><div>1/2 -1 cup soy (or cow) milk</div><div>1 scoop chocolate protein powder</div><div>2-4 ice cubes</div><div>opttional: 1/2-1 tsp cocoa powder (NOT hot chocolate mix)</div><div><br /></div><div>My first experiment with a <span class="Apple-style-span" style="FONT-WEIGHT: bold">peanut butter flavored protein shake</span> was not worth repeating (I used coffee in the liquid), but I imagine 1 cup of milk or yogurt with 1 scoop of protein powder (either vanilla or chocolate) and 2 Tbls peanut butter along with some ice cubes would taste good. Anybody got a good peanut butter combo? </div><div></div><div></div><div></div><div></div></div>Sandyhttp://www.blogger.com/profile/05877705512670876087noreply@blogger.com2tag:blogger.com,1999:blog-28551439.post-46343759633893143292008-07-21T11:39:00.001-07:002008-07-21T11:44:33.206-07:00Note to those looking to swim better: Swim outside<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaPySZPrhiZ427ibn6bNpxRQ1PayXg7tL9Zz_ysC4y9XPzgcJ1kmbOIwkJ-89eA-W8gEHaS6ltDG6tzXMbb5u3StNW2NUwC1T03PTGaGz6xaJI60za6FNXGegVpVrztzu24rXfVw/s1600-h/luna+moth.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaPySZPrhiZ427ibn6bNpxRQ1PayXg7tL9Zz_ysC4y9XPzgcJ1kmbOIwkJ-89eA-W8gEHaS6ltDG6tzXMbb5u3StNW2NUwC1T03PTGaGz6xaJI60za6FNXGegVpVrztzu24rXfVw/s400/luna+moth.jpg" alt="" id="BLOGGER_PHOTO_ID_5225539130319326930" border="0" /></a><br /><div style="text-align: center;">Why? Let's break it down, shall we? First, you have the sun which does wonders for your desire to swim that extra 500m when increasing yardage versus the mind numbingly dull fluorescent lights of the globo-gym pool. Second, you can swim 50m lengths, instead of laps, which adds to the interest factor, and is more long-course/open-water specific training. (Did I already mention the sunshine?) Third, you can bring people with you even if they don't share your love for a long swim (read: they can swim and then chill out and read by the pool). Fourth, you can see cool stuff by the pool like the Luna moth pictured above.<br /><br />Finally, it's summer and winter looms with fierce dread. Brrr. Get outside!<br /></div><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhznK84AS7VTU2dDh2G6yUu9PqORJi3Ff_TdBZpKa7KHSSTBlqVSIl5xA_RQguGL-kA-uRyeou6x0LtY3_rRqtJjOiWzQE2nfKoUdntLdCr8eNLE8CWW-pQhrdvN7VHKyP0hTELTA/s1600-h/TC+Pool.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhznK84AS7VTU2dDh2G6yUu9PqORJi3Ff_TdBZpKa7KHSSTBlqVSIl5xA_RQguGL-kA-uRyeou6x0LtY3_rRqtJjOiWzQE2nfKoUdntLdCr8eNLE8CWW-pQhrdvN7VHKyP0hTELTA/s400/TC+Pool.jpg" alt="" id="BLOGGER_PHOTO_ID_5225539054924126754" border="0" /></a>Samhttp://www.blogger.com/profile/04404546687598309402noreply@blogger.com1tag:blogger.com,1999:blog-28551439.post-77884600636063802972008-07-18T04:57:00.001-07:002008-07-18T05:01:40.128-07:00Anybody else think about this?<div style="text-align: center;">When I get done with a ride, especially if the ride is TO work, I take a quick look in the mirror to make sure I am presentable. First I do this...<br /></div><br /><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQ9UAxtmYWpNHegLIQCx2dG7m-anVkna8Qub4hYhwdroNts8v7t8Le04ks2G4sUtz7yO73t8TDmdCm4GKsQERl0hmoBa5pnyhNM2LB91lojlBV3sx1JOAhj9Zq7qaNlfcAyXrgyA/s1600-h/photo.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQ9UAxtmYWpNHegLIQCx2dG7m-anVkna8Qub4hYhwdroNts8v7t8Le04ks2G4sUtz7yO73t8TDmdCm4GKsQERl0hmoBa5pnyhNM2LB91lojlBV3sx1JOAhj9Zq7qaNlfcAyXrgyA/s400/photo.jpg" alt="" id="BLOGGER_PHOTO_ID_5224322178160447154" border="0" /></a>And then I think, "That's odd. Why does my head look like that? There's no way I can go into work looking like this."<br /><br /></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi86lyob2sGJiwf9evvT_5Ge-62N5CvYltTDvnqqQHxOYkNXyx_OP9wSJa-ZHxB54pmdEfwDNqLnKDOaoJ-TObivEHLZoxaUN_CBgxlEHlJsWoHBsokvP5jMB-NKPjrGme-Fh02Wg/s1600-h/photo(2).jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi86lyob2sGJiwf9evvT_5Ge-62N5CvYltTDvnqqQHxOYkNXyx_OP9wSJa-ZHxB54pmdEfwDNqLnKDOaoJ-TObivEHLZoxaUN_CBgxlEHlJsWoHBsokvP5jMB-NKPjrGme-Fh02Wg/s400/photo(2).jpg" alt="" id="BLOGGER_PHOTO_ID_5224322088167933250" border="0" /></a><br /><div style="text-align: center;">"I look like, like, like, ummmm.....This!"<br /></div><br /><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizqMiK8bhespkwPdFGo8aejWvhvntl0N3Hb2bbPjL4Fif7pHEie3ESqJo3nycxjZNDHmySC5RWgvX4ijUenz0aEyWPwpaKeg-hD-fCpjbZN6vQzvximDxiaMEvq7B4kulOAy_ZUA/s1600-h/michigan.helmet.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizqMiK8bhespkwPdFGo8aejWvhvntl0N3Hb2bbPjL4Fif7pHEie3ESqJo3nycxjZNDHmySC5RWgvX4ijUenz0aEyWPwpaKeg-hD-fCpjbZN6vQzvximDxiaMEvq7B4kulOAy_ZUA/s400/michigan.helmet.jpg" alt="" id="BLOGGER_PHOTO_ID_5224321999007700882" border="0" /></a><br /><br />Oh well, what to do?<br /></div>Samhttp://www.blogger.com/profile/04404546687598309402noreply@blogger.com4tag:blogger.com,1999:blog-28551439.post-22623098784661792542008-07-15T17:09:00.000-07:002008-07-15T17:29:47.134-07:00Show of handsHow many here think that most people out there have one of the following run through their head when they see you riding your bike to work:<br />1. That person must have been a drunk driver who got their license taken away or<br />2. That person must be poor and not able to afford car/insurance/gas<br /><br />?????<br /><br />i think i get this vibe a lot...maybe its because i look like a wanker and not a cool biker<br /><br />Below are pics of new fixed gear.<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiriVocA5xxJ9hFSej66LQJj2TXErbybONqWEpjSr4WsfTdEF-K_XTLGdt-OuQlJbQC4K8y5Cuv1NAPD4rm5xwquAhxFhTUdhtv4pbsIAri_MofogLHZwppX8_DhDRzqIXJ3Tco/s1600-h/DSCN2120.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiriVocA5xxJ9hFSej66LQJj2TXErbybONqWEpjSr4WsfTdEF-K_XTLGdt-OuQlJbQC4K8y5Cuv1NAPD4rm5xwquAhxFhTUdhtv4pbsIAri_MofogLHZwppX8_DhDRzqIXJ3Tco/s320/DSCN2120.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5223402437727039858" /></a>MICHELLE CULLUMhttp://www.blogger.com/profile/06255910023435141871noreply@blogger.com6tag:blogger.com,1999:blog-28551439.post-19673382646530482562008-07-11T04:54:00.000-07:002008-07-11T05:07:40.141-07:00Come with Us...<div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggEMA_k5x9foc2yPzsGhZf_O9A9l74vltiKXQj4fgK-qi_M7e9kxn2V_DHjpVwctWc3k9QD660M678DLZh8MrpZLyTOovM9LnynqM3_1Gy5L5NL6Xo-CKceG6cNDiGRU1UX9yOOg/s1600-h/B0006195.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggEMA_k5x9foc2yPzsGhZf_O9A9l74vltiKXQj4fgK-qi_M7e9kxn2V_DHjpVwctWc3k9QD660M678DLZh8MrpZLyTOovM9LnynqM3_1Gy5L5NL6Xo-CKceG6cNDiGRU1UX9yOOg/s400/B0006195.jpg" alt="" id="BLOGGER_PHOTO_ID_5221724185979314434" border="0" /></a><br /></div><div style="text-align: center;">So, here at <span style="font-style: italic;">The Torch</span>, we're always seeking to promote healthy, physically active lifestyles. With that spirit in mind, <a href="http://www.mscullum.blogspot.com/">Steve</a> and myself adopted the idea of having team posting on <a href="http://www.buckeyeoutdoors.com/">Buckeye Outdoors</a>. Some of you already use this site to log workouts, walks, hikes, gym visits, etc. It's very easy to use, and if you'd like (just let me know), I can add your workout in a widget to the side (see Steve's to the right). So if you'd like, sign up on buckeyeoutdoors, and then go find the Team "<a href="http://www.buckeyeoutdoors.com/cgi-bin/training/steam?team=82">Torch de Fitness</a>." You will need to request permission to join the team, but don't worry. I will give it.<br /><br /></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiRLFN62zYwaESb6oY1a-T5-GUQbAfsSTdhZUq09lMGfeOBrUZTtuZiRTlj4EjCXm273XwNQ9l0WQBEoSVJiP49tv5G-gsczWOCuuPOFBs6hjseJfl9QmpQS6kU2m1hy_v0tYqaw/s1600-h/2008070655981801.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiRLFN62zYwaESb6oY1a-T5-GUQbAfsSTdhZUq09lMGfeOBrUZTtuZiRTlj4EjCXm273XwNQ9l0WQBEoSVJiP49tv5G-gsczWOCuuPOFBs6hjseJfl9QmpQS6kU2m1hy_v0tYqaw/s400/2008070655981801.jpg" alt="" id="BLOGGER_PHOTO_ID_5221724111029257970" border="0" /></a><br /><div style="text-align: center;">So get off the fence.....<br /><br />And come join us....<br /></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmthm_XUrU8d0FmAErpzr0aRodll8m427UpWkUaah8ikEb3W7vYd3xmTtkWfcXHi3SgH4SJR9gBzF13NykgOb1uUMM1XgS8BeFi2nbDCt4e-DTAhMdBB_0xBqwWiyNHo1E92mc8A/s1600-h/22983568.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmthm_XUrU8d0FmAErpzr0aRodll8m427UpWkUaah8ikEb3W7vYd3xmTtkWfcXHi3SgH4SJR9gBzF13NykgOb1uUMM1XgS8BeFi2nbDCt4e-DTAhMdBB_0xBqwWiyNHo1E92mc8A/s400/22983568.jpg" alt="" id="BLOGGER_PHOTO_ID_5221724059932152386" border="0" /></a>Samhttp://www.blogger.com/profile/04404546687598309402noreply@blogger.com3tag:blogger.com,1999:blog-28551439.post-61331963756751840612008-07-10T07:43:00.001-07:002008-07-10T08:03:55.322-07:00A Bit of a Breakthrough<div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZe6LDuZqSnojyG2JU9o9O_ub8gRaYcqoQ7Yv95BTuf5asp9lOj1YrGytpuj4vGtvodJVbQkLPnEvdWsguukC2REiwFJwBZHCjkA7ZZ9H7evD50LBqsN21ORM3JJO_w_-DtUqt-g/s1600-h/CavendishcelebTDF5708-066.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZe6LDuZqSnojyG2JU9o9O_ub8gRaYcqoQ7Yv95BTuf5asp9lOj1YrGytpuj4vGtvodJVbQkLPnEvdWsguukC2REiwFJwBZHCjkA7ZZ9H7evD50LBqsN21ORM3JJO_w_-DtUqt-g/s400/CavendishcelebTDF5708-066.jpg" alt="" id="BLOGGER_PHOTO_ID_5221396169517466434" border="0" /></a>So a typical ride for me over the past two months has been one of two types: 1) Group ride with a couple guys who ride competitively (Sam hangs for as long as possible until getting wrecked, usually during difficult efforts) or 2) Solo ride of some sort.<br /><br />All rides have been in road configuration sans aero bars. Well, yesterday things began to look up. We were planning to do a brick (for those that don't know, that's a bike followed by a run). The plan was to ride easy beginning and end, but in the middle include 5x(4-min effort w/2-min rest interval). Thus, the tri configuration was set up prior to the ride. I honestly forgot how much I like being in the aerobars with some skeletal support as opposed to musculature support of the road configuration. So effort number 1, we stay pretty even most of the way, with the training partner getting ahead at the end of the interval. Breakthrough came in interval 2, we had done about 2 minutes, and I was about 20 feet behind when we slowed, turned right and started going uphill. From somewhere (perhaps the suffering of all the previous rides) I found some power to go past the training partner (who is light and usually trounces me on hills) and continue accelerating on the hill. Closed out the interval feeling like a champ and held on in front. The next two we stayed pretty even, and he trounced me on the fifth with his endurance. But all the same. It was good to remember (by feeling) that I can throw down a little on the bike when I want to.<br /><br />I think there's just something about being aero from which I get more power (ahh, the joys of fitness).<br /></div><br /><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgS3GXwiDvQINl1l1NDrlUyxEsADVLnbhHmi_qzXhjP0ABGx-NasIoRFI_mYtMjFb-bwzYfqi8KuKOQ3webiErO2elJbWeDOb6aQIE1-Oi4qkQgvqCIDOnCv0GjE2ixW6TibWP1mQ/s1600-h/CANCELLARA.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgS3GXwiDvQINl1l1NDrlUyxEsADVLnbhHmi_qzXhjP0ABGx-NasIoRFI_mYtMjFb-bwzYfqi8KuKOQ3webiErO2elJbWeDOb6aQIE1-Oi4qkQgvqCIDOnCv0GjE2ixW6TibWP1mQ/s400/CANCELLARA.jpg" alt="" id="BLOGGER_PHOTO_ID_5221397225485441506" border="0" /></a><span style="color: rgb(255, 0, 0);font-size:78%;" ><span style="font-style: italic;">(is this a sweet looking bike or what?)</span></span><br /></div><br /><br /><div style="text-align: center;">The run off the bike was a bit tough as the legs were feeling gelatinous near the end of the ride, but a planned upon fast first mile was cut by 15 seconds (probably due to group workout nature) and the following 2.8 miles were hard but good.<br /><br />Lesson for today: keep going, keep mixing it up and don't overdo it. The breakthroughs will come.<br /><br /><span style="font-style: italic;font-size:78%;" >Photos courtesy of <a href="www.velonews.com">velonews.com</a></span><br /></div>Samhttp://www.blogger.com/profile/04404546687598309402noreply@blogger.com1tag:blogger.com,1999:blog-28551439.post-287036319833167502008-07-09T06:07:00.000-07:002008-07-09T06:18:55.962-07:00KY in the Summer (gotta love it)<div style="text-align: center;">This will be your encouraging post for the week/month/quarter. It's hard not to appreciate being outside this time of year, even if one lives in a highly urban area. Regardless, it's better than laying on a couch, and it's exceedingly more interesting. So even if it's a walk, go enjoy your life and slow it down with getting out of the building.<br /><br /><br />These are some pics from the ride home yesterday afternoon. I did beat the storm home.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnyOeQNcB3psvFsfo-a4nLgMAPhjd5lP41TnsjP9QY_djiapzfKpVO4Nvusz8x1jA03gMCX5RVj0COLHOscHiAxaCIUZv7nC9hYzR8wLxCUJrMlz7_wYZpeWMkVz2R6MwmkeIdGQ/s1600-h/IMG_0101.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnyOeQNcB3psvFsfo-a4nLgMAPhjd5lP41TnsjP9QY_djiapzfKpVO4Nvusz8x1jA03gMCX5RVj0COLHOscHiAxaCIUZv7nC9hYzR8wLxCUJrMlz7_wYZpeWMkVz2R6MwmkeIdGQ/s400/IMG_0101.jpg" alt="" id="BLOGGER_PHOTO_ID_5221001046769299762" border="0" /></a><br />Kid you not, there were some 7-8' tall corn stalks just a little further down the road...<br /><br /></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZaWbdEPP2-KgBOdUnyDZZmWmGyBR3nBYTW2e21ZEEJxSpX6awSeAtuMfuSjAJg4Ck2kTn1m7GZT7xo0H7i6SUSaE8CmJ_Q1-KZ9CX5jfgC_YbTNui5zwZeY8pD2z11tG3Gf7qTA/s1600-h/IMG_0102.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZaWbdEPP2-KgBOdUnyDZZmWmGyBR3nBYTW2e21ZEEJxSpX6awSeAtuMfuSjAJg4Ck2kTn1m7GZT7xo0H7i6SUSaE8CmJ_Q1-KZ9CX5jfgC_YbTNui5zwZeY8pD2z11tG3Gf7qTA/s400/IMG_0102.jpg" alt="" id="BLOGGER_PHOTO_ID_5221000731615942530" border="0" /></a><br /><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhujQh_MLQHkVGLSG28sIIg7wDEIVjXj6gP49rXwuh4PzE3oSRST97D2DYR5nRuKKtPfFLI-i4gKvBxjaQmtGgCwGl1lfcleXrQXMFABPQNn4v_3s-R-Iv9TMgFhejfOQXqyf_Aeg/s1600-h/IMG_0103.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhujQh_MLQHkVGLSG28sIIg7wDEIVjXj6gP49rXwuh4PzE3oSRST97D2DYR5nRuKKtPfFLI-i4gKvBxjaQmtGgCwGl1lfcleXrQXMFABPQNn4v_3s-R-Iv9TMgFhejfOQXqyf_Aeg/s400/IMG_0103.jpg" alt="" id="BLOGGER_PHOTO_ID_5221000623807817074" border="0" /></a><br />On tap for today is a brick with the fellas and maybe a few minutes of Tour de France coverage after. <br /></div>Samhttp://www.blogger.com/profile/04404546687598309402noreply@blogger.com0tag:blogger.com,1999:blog-28551439.post-46620386277049514892008-07-06T10:33:00.001-07:002008-07-06T10:50:55.014-07:00Ride your A$$<div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_FmRPfl-O3jSP8OfcqPykjNUHm1YNfQjlI4rocxmqXr4bj5UXzJH8ClSRlE67Ogn1qedPbK5JX65FaUAMqaIuo8Dcq9gNjKHSF-jaetQ0aQlfIQp5GJ6Ke3qjAHgPys8lNLsREw/s1600-h/IMG_0066.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_FmRPfl-O3jSP8OfcqPykjNUHm1YNfQjlI4rocxmqXr4bj5UXzJH8ClSRlE67Ogn1qedPbK5JX65FaUAMqaIuo8Dcq9gNjKHSF-jaetQ0aQlfIQp5GJ6Ke3qjAHgPys8lNLsREw/s400/IMG_0066.jpg" alt="" id="BLOGGER_PHOTO_ID_5219956100550331170" border="0" /></a><br />These are some pictures from our ride yesterday. We needed to get out and move after the Fourth's Feast and a hard run at the 10-k.<br /><br />A quick 10-k recap: I haven't been doing too much speed work, and was not as well-trained as last year. Hence, there were no PR expectations. That's Rodes city next March. Get ready. Mike and I had a little too much fun the night before hanging out and staying up late playing Madden. It was a good time. The next morning we all got out the door a little late (Katy, Mike, Amber, and myself) due to some bowel testing. There was a nice line at the port-o-lets and we all tested their hospitality prior to the race.<br /><br />Mike and Amber both PR'd and had good races. Katy finished strong, but I'll let <a href="http://durec.blogspot.com/2008/07/10k-goal-accomplished-sorta.html">her</a> tell you about it. I went out at about 7+min/mi pace and the HR was skyrocketing. I figured it wasn't a PR kind of day as earlier determined, so I went for a good tempo run and finished in 43:02. It was a good time. The weather was overcast and rainy, and pretty cool for July.<br /><br /></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijEahIYEqn3jwJ0ltdisL0IIySZMB8J4dl5gf8q9SfjqPh1I5n8L5STvYRYfnKRhS1P6Np_2qcYCJAOt9ThMZvRjcpxyBpRjY4rONIWQEGXHNt5DjuVsZ3-psePYvLQ3TEOxKmGg/s1600-h/IMG_0068.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijEahIYEqn3jwJ0ltdisL0IIySZMB8J4dl5gf8q9SfjqPh1I5n8L5STvYRYfnKRhS1P6Np_2qcYCJAOt9ThMZvRjcpxyBpRjY4rONIWQEGXHNt5DjuVsZ3-psePYvLQ3TEOxKmGg/s400/IMG_0068.jpg" alt="" id="BLOGGER_PHOTO_ID_5219955928585750994" border="0" /></a><br /><div style="text-align: center;">The 1st annual SAMBER Independence day cookout was a success with a lot of people coming over for inside out burgers and cornhole. Fun was had by all. Hopefully we'll get some pictures up on the <a href="http://pullyourheadoutofyourbutt.blogspot.com/">other blog</a> soon.<br /><br />My riding buddy Jeff and I went out for a nice 45 mile ride saturday morning. <a href="http://www.parisky.org/">Paris</a> is lovely in the summer!<br /><br />After that, came home and got some lunch and then Amber and I went for a 15-miler. She's getting stronger. About 1+ mph faster than the last ride. We stopped for a quick visit with a local farm inhabitant.<br /></div><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhm9nNKHVBamkdxiVUpHyZz1B4COwUGk0ifhTlh-gUjukH4uG-7zVFEILZhmfH8dNR1eJuwG7vouWE_LRkU3r-ySC_FJNfnRnulVJzI3zeOY8bIjUyzugadrSv7_ZKrinIIpGW0tQ/s1600-h/IMG_0069.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhm9nNKHVBamkdxiVUpHyZz1B4COwUGk0ifhTlh-gUjukH4uG-7zVFEILZhmfH8dNR1eJuwG7vouWE_LRkU3r-ySC_FJNfnRnulVJzI3zeOY8bIjUyzugadrSv7_ZKrinIIpGW0tQ/s400/IMG_0069.jpg" alt="" id="BLOGGER_PHOTO_ID_5219955833940060450" border="0" /></a>Samhttp://www.blogger.com/profile/04404546687598309402noreply@blogger.com2