Tim Smit's is #179 for IM Switzerland

Tim Smit is busy preparing for IM Switzerland and has this update for us on his number and inspiration.

22 April 2008

War on ALS and IM Switzerland!

I was checking out my tri-bike transportation options for IM Switzerland and noticed the Bib # selection option for the race. Immediately, I checked out the availability of bib # 179 (Jon Blais’ IM number). It was available (key word – WAS) until it was reserved – by me!

The moment I received confirmation that I had bib # 179, I contacted Blazeman Dad, Bob Blais, to let him know that I will be with Jon all day during IM Switzerland.

No more then did I send that note to him and my phone rang (area code (508)). I knew exactly who it was (as I am typing this, I am getting my goose bumps on top of other goose bumps).

I answer and the voice calls out, “Ranger’s definitely lead the way!” We talked for about ½ hr about the race and ALS updates and life.

Bob informed me that any Blazeman Warrior that is given bib # 179 for any IM race earns the honor to carry the original Blazeman Battle Flag during the race!

The race is 81 days, 23 hrs and 36 minutes away and I am so excited to get there (like the lil’ boy in the Disneyland commercial – I am too excited!!

http://www.active.com/donate/teamblazeman/TSmit

I can not wait to represent the War on ALS and RTB in Switzerland!

Tina Coleman's Whidbey 1/2 Marathon report

What a weekend. Started out the journey with my Husband and my Sons on the Ferry from Mukilteo to Clinton. It was a gorgeous day, the sun was shining down on the Sound and making it sparkle as if there were millions of diamonds floating on the water. My Guys were amazingly supportive and didn't complain one bit about the excursion. The ferry ride was much shorter than I had anticipated and basically I only had time to use the bathroom and walk Nico out to the bow of the ferry and back to the car. I had the directions to the rental house with me, and it sounded like we were going to be the first ones to arrive with Jenn, Clint and Elizabeth not far behind. The rental house was perfect and had just enough beds for the 8 of us. We (the Boys) unloaded the car and put away the food, and headed out to the expo to pick up my packet. Jessi was not going to be to the Island in time to pick up her packet, so luckily I was able to pick it up for her and got the pleasure of convincing the girl behind the table giving me Jessi's packet that I really did want a Medium shirt. "are you sure? they run small" as she's looking me up and down. Just give me the shirt toothpick, I didn't say that but wanted to. The Guys were pretty restless at the expo, as there were only healthy snacks and no "good" food to eat. They were hungry, so we headed back to the rental house. But, I insisted on driving the course first. Not sure that was the best idea, but I had to know. It was bad, but at least I knew. Funny how you can do your mileage on a workout, but when you are driving a new course that you've never seen, those 13.1 miles seems like forever. Plus it doesn't help when your husband is gasping around every turn at the hills.

Shortly after we got back to the house, Jenn, Clint and Elizabeth arrived. I was so happy to see them, it was like reuniting with family you hadn't seen in awhile. We talked about our goals for the race and what our game plans were. I told them that I drove the course and mentioned 2 hills that seemed pretty steep. In hindsight, I realize there were at least 4-6. We talked for awhile and the girls and I took a 30 minute walk (1 pt) around the neighborhood while our husbands started the BBQ. We had a wonderful steak dinner with grilled asparagus, green salad and garlic bread (which I charred pretty good). I think we went to bed about 10'ish and I woke up at 4:51am to the sound of animals running on the roof. At the time I would have thought it was a pack of wolves up there, but in the morning realized it was probably racoons. I didn't get back to sleep but stayed in bed until 6am and decided to get up and take a shower. I planned on wearing makeup for the race too, because I was planning on it being a great photo op day. Good call on my part.

We got to the start and had to park a couple of blocks from the start, as the parking was limited at Oak Harbor HS where the race started and finished. The walk to the start was a great warm up but we all needed to use the bathroom and we couldn't believe the line to the sani-cans! We got a tip from a passing runner that there were about 20 stalls in the HS stadium and we all sprinted for those and she was right, 20+ stalls and no line! After that we headed to the start which they started late to wait for some more runners to show up, as they were having problems finding parking. That's when I started to panic. Jessi was so calm, Elizabeth was so happy, Jenn was taking it one step at a time and was not putting any pressure on herself, and I was crying. I know, shocker, I was crying. I had so many expectations for myself and I was feeling doubtful. I put my sunglasses on but knew my lip was quivering. The girls and I huddled and Elizabeth led us in a pep talk/prayer. Suddenly all the voices of reason were popping into my head. I heard Ang telling me to set 3 time goals. 1 would be my backflip time 3:00, 2 would be my happy time 3:15, 3 would be the time I know for sure I could do it in, 3:45. The loudspeaker was playing "tequila" and I was wishing I had some. I could hear Teresa telling me to have fun and not to put pressure on myself. And I was reliving the presentation at the last RTH meeting that Connie M and Shaun gave. Live in the moment, live in the moment, live in the moment. That was my mantra for this race and it worked.

Jenn's and my plan were to do the 1/4 run, 1/4 walk, walk the hills and sprint on the downhills. I had the GPS to keep track of the distance and our pace and she had the watch to keep track of our time. I think Jenn and I would both agree that the first 2 miles we were both pretty quiet other than just telling her when we needed to walk or run. I knew I needed to start talking or my monkey brain would start thinking too much and I would end up sabotaging myself. Live in the moment. We both started talking and we really shared and opened up a lot about our thoughts, fears and life. Before we knew it, we were running longer and faster. According to my GPS we went as "fast" as 9:39 at one point. It was amazing to have someone to race with like that. Jenn pushed me, not verbally, but just having her there pushed me. Jenn is a great athlete and to be able to keep up with her was a great boost for me. For most of the race we had Elizabeth in our sights and she even ran a bit with us, but she was long gone when we approached mile 10. I can't remember at what mile we saw our husbands and my sons for the first time, but it was awesome. My heart was full and I really pushed hard in front of them so they'd know that I was ok. At that moment, I felt so grateful for what I have in my life. A wonderful supportive family, great friends, 2 legs, 2 lungs and a strong heart. Live in the moment. We saw the guys again at mile 9 or 10 and we ran hard for them there too. They drove past us after that while we were walking and I have to say I didn't like being caught walking. We picked up the pace again and didn't stop until the next hill. At about mile 11.5 we hear from behind "Raise the Bar!" It was Kathy Morrisson! I don't know about everyone else but I get star struck when I see our elite athletes in a race, it was awesome. I'm glad we were running when she saw us. Jenn said that's why she wears her RTB tank in every race, because you never know when you'll see a teammate. It was right about then that I was starting to drag. Live in the moment, yes you are tired, but take one step at time, live in the moment. At about mile 12 we see Jessi coming up one of the last hills, she was looking for us. She just did 13.1 miles and she was back tracking to come find us and take us to the finish line. Who does that? I will never forget that, ever. She talked us up and over the last hill and we sprinted the last 1/2 mile to the finish with the last 1/4 mile being around the track in the Oak Harbor HS stadium. Just as we are entering the stadium, there was Teresa shouting for us and cheering us on. That was awesome and it helped me push. Being on the track was nice and as Jessi was talking us through it she reminded us of the nice cushy feel of the track under our feet. With the last 25 ft in front of us, Jessi asked us if we had anything left and she told us to push it. We did and it was good.

After crossing the finish, I hugged my Brooks, DJ and Nico, Jenn, Clint, Elizabeth, Jessi and Teresa. (I apologize now for the stink). At this time we saw Kathy Morrisson and Karen Nolting in their aluminum blankets and took some group photos. Karen asked me how I felt and I told her mentally I was great but physically I was beat. Then I said, if I didn't feel beat up then I didn't give it my all did I? She agreed, with a smile. According to my GPS, our finish time was 3:10:28. My official chip time was 3:12:01. I did it. I had been training for this day for 12 weeks since January 21st and have logged 138 miles and 34 run workouts leading up to that day. Was it worth it? ABSOLUTELY. Would I do again? ABSOLUTELY. Will I do another 1/2 marathon? ABSOLUTELY. Will I do the Whidbey Island 1/2 marathon again? NOT ON YOUR LIFE.

Patty Morrison's Epic Catalina Island Marathon Adventure...

RECAP: Planes, Buses and Boats: The Catalina Island Marathon Adventure
Hello! I'm FINALLY back! OK, get ready for the quick 'down and dirty' cliff notes on my weekend adventure to Catalina Island!

Thursday morning: Life of leisure, get to airport with no problem. Greet Carla, Yipee! We're free and easy and ready to go!

No lines to check our baggage, woo hoo, life is good........oopps, computer just went down. Not a problem, we're free, easy and happy to go-with-the-flow. Besides, we're there in plenty of time and not in danger of missing our flight. All is good!

On the plane - giving high-fives, ready for our adventure....oopps, mechanical difficulties, please wait for a few minutes while they're fixed, no need for alarm....again, we're free, easy and still not razzled! All is good!!.....

Fast forward to 3 hours and several magazines later...sitting in the terminal, waiting....not dampening our spirits, though....thanks to Carla, we have plenty of time between our flight and our boat departure to Catalina....now we won't have to wander around in LA trying to find something to do....all is good!

Touch down in LA, sunny weather, yippeee!!! There's our shuttle we booked in advance, ready and set to take us to the boat terminal in San Pedro!! The shuttle rounds the airport looking for more fares for the second time and now I'm starting to worry..."excuse me, but we do have a boat to catch?" No problem, lady, we're on our way now....

Fast foward to San Pedro terminal....ghost town...boat left 15 minutes ago....No, there's not another boat until the morning. OK, we're still free and easy and thank goodness we decided to pad an extra day in our travels before the race!!! We'll catch a cab and head for a hotel for the night - all is kind of good still...

Hotel is nice...a little pricey, but at least we have somewhere to plant our travel-weary butts. Oh, are we sure the boat tomorrow is leaving out of San Pedro? There's is a terminal in Long Beach and maybe we should check? Yes, it's leaving out of Long Beach (we silently celebrate since this terminal is much closer). Maybe we could walk there? No, but there are free buses within the area and we can just catch one across the street. Did I mention how many flippin' boat terminals there are within a 15 minute radius??? Yep, we got on the wrong bus....but quickly caught our mistake (did I mention were shlupping all of our luggage thru all of this?). After pissing off everyone on the bus we just squeezed onto, by sqeezing ba ck off after only 5 blocks, we are still laughing...really...this is pretty comical. We shlupp back up the hill and stand and the correct stop and wait (now we are, of course, in danger of missing our boat once again....) Alas, here comes the bus, nice people on board, we are going to make it!!! Lovely seating inside the upper cabin of the Catalina Flyer (did I mention I forgot about the fact that I get seasick when I'm inside any water floating vessel?) Met a wonderfully funny and sweet runner next to us, but I couldn't continue my conversation as I had to make a quick exit to the lower deck and freeze my ass off while watching the horizon on our 1 hour boat ride (gale force winds that day).

There's Catalina Island!!!! OK, I really need to calm my stomach. (Note: I never did loose my cookies, although that ride was the talk of the weekend on Catalina as many people did get sick). Check in at our hotel....find some grub...nice and sunny...beautiful island. We are so very thankful and happy to just finally be there!!

Next morning, 4am...alarm goes off, we have to catch a boat at 5am that will take us to the other side of the island for the start of the race. Again, gale force winds, this time I'm smart and sit outside. I have no problems with the rocking boat, but Carla and I listen while several others loose their breakfast....what a way to start the race!!!

Miles 1 thru 3, straight uphilll. This is a beautiful, trail marathon. Extremely hilly, also extremely stunning! Not a problem, we are enjoying the scenery and having fun. Runners start 1/2 hour after us walkers and blow by us about mile 3.5. I am noticing that Carla is having some troubles and it is increasingly hard for me to keep her going. We really think she has asthma of some sort and she feels never able to fully get a good breath. We laugh, cry and climb our way up the mountain until mile 13...Carla is done and has decided to catch a ride to the other side at this rest stop. We hug, I apologize for wanting to continue on....then I start to run....(did I mention I have not been running a lot and this was suppose to be a nice walk in park?). It took us 4.5 hours to make it to mile 13. We really haven't seen anyone in a whi le and I'm now shifted into competition mode....gotta catch up, gotta catch up...gotta finish in under 7...bla bla bla....what the ***** does that to my brain??? There they are....people - I quickly gain momentum and run my heart out. There they are....more HILLS...oh my gosh, this is like hiking Mount Peak...seriously!! I walk these very steep parts....(did I mention the gale force winds are now back and my eyes are so full of sand and dirt that it's hard to see...) Still making good time...feeling really good - hey, there's Carla!! Nice people have brought her up the mountian to mile 18...yipeee, go, run, see you at the finish!! More hills, more sand, last 3 miles are down hill and I finish in just under 7 hours. What a course...I'm so doing this again next year....hee hee

Wow, we find out the wind is really whippin' and they've cancelled boats leaving the island for the afternoon....are you thinking what I'm thinking????.....

Up at 6am - gotta catch our boat which leaves at 8am. Boats cancelled, nothing coming or going...check back at 10am. Seriously, now we truly are laughing so hard we're crying. Plus, we're still thankful, because now we can go sit and have breakfast!

Yey - boats are running again and we leave at 11:45am. By this time though, we have already missed our flight to Seattle which left at 11:26. Not a problem, I know there are tons more flights leaving LA to SEA today. We check in and tell our sorry story, the lady is nice and tells us to try standby and we head off to security....yep, we've been flagged and get the total security search. I wanted to laugh so hard...but thought that would probably get me arrested!!! The last flight leaves at 9:15pm.....that's the one we catch, after sitting at LAX, trying to fly out on oversold flights the entire afternoon.

Arrive home at 1:45am. Carla and I figure we could have traveled to Italy and back by now. There were lots of wonderful people we met on the way, we really did have lots of fun!!! Here's to next year!

How fun would this be?

Found this today in my Inbox. How my family's email messages can't make it through my Outlook Spam filter and this kind of thing does is beyond me. But I'm glad I got it....

let's do this! Wear running shoes and we'll go for a run afterward.....

As posted on the web:
Activity: Flash Mob Pillow Fight,

http://www.seattle.com/flash-mob-pillow-fight-e264471

DATE: Saturday March 29th RAIN OR SHINE. Don't be a wimp ;-)

TIME: 3:15pm

PLACE: Pike Place Market, corner of Pike and Pine.

In the street, in front of the place that throws the fish.

A car will be blocking traffic so that we can safely fight in the street. Because we'll be stopping traffic the fight will be 3 minutes. Tell Everyone about the fight. Bring people. Conceal your pillow Listen for the whistle (When you hear it start swinging!!) I'll blow the whistle again to stop the fight. When you hear it, stop fighting and walk away.

Phil Spencer on Time Trialing

While there are differences between a pure time trial (TT) and the cycling leg of a triathlon, the similarities are huge and mastering this discipline should be high on every triathlete’s to-do list. That is why it is so surprising to me why so many triathletes have never done a TT. After sitting out last season with an injury that kept me from running, I became a student of this specialty and over the course of the last year really made some improvements that will help me in my triathlons this year. Cycling season is officially underway and there are a number of great TT’s on the schedule so the following is a summary of what I have learned about getting your best result on race day.

Mindset:
I think what draws me to the TT is that there are two specific factors that go into mastering this specialty. Keep these thoughts in mind as your read on.
1. Work: Unlike road races which require frequent max efforts and sprinting followed by recovery, the TT requires the ability to maintain a steady state of work-it is an event of work much more than speed.
2. Pain: The other aspect of a great time trialist is that he/she can dig down deep and suffer like a dog!

Day Before the TT:
One of the top US coaches, Hunter Allen always stresses the importance of “blowing out” your legs to a certain extent the day before the race. The best and most efficient way to do this is by doing some hard intervals. He recommends at least one effort in the 12-15 minute range at your max sustainable pace for that length of time. You should also include at least 3 intervals in the 2 minute range. These are much more intense than your longer effort, and they are intended to help “open up” your legs to a super intense effort. Give yourself adequate recovery between efforts and be very sure of staying hydrated the day before. You will want to eat plenty of carbs and be sure to have your chocolate milk or other appropriate recovery fuel after your workout.

Race Day Breakfast/wake-up:
Like triathlons, a frequent problem with TT’s is an early morning start. Many riders find it hard to do a maximum effort so soon after sleeping. If your race starts at 7 or 8 am, your body needs a minimum of two hours to be awake so get up at 5:00am at the latest. Have your pre-race breakfast and keep a bottle with you to sip on during your warm up to keep your fluids and electrolytes topped off. If you have a later start time, try and work it so you have your main pre-race meal about 2 hours before your event. There is no pre-race meal formula, it is different for everyone and should be determined through trial and error long before the morning of the race so that you are not doing anything different that morning. I always have a gell w/ a Red Bull about 15 minutes before my send off time. This may be purely psychological but it works for me. Remember that caffeine is a proven and legal performance enhancer (both physically and mentally) so if you are a caffeine drinker, take advantage of this benefit.

Day of a TT:
Just like with triathlon, I recommend arriving 2 hours before the event. Arriving late is stressful and definitely not optimal. If you get there to early by the time the race starts your initial psych and adrenalin has gone and you just want to get the whole thing over. Neither of those two options will lead to a very good race.

Warm up:
A successful time trial begins with a super warm-up. You must be ready to make an intense effort right from the first pedal stroke. Find out exactly what time you have to be at the start, then begin warming up with one hour to go. Wear a watch so you will be certain of the time remaining…I say this from experience as I am still smarting from missing the podium of last weeks TT due to missing my start time…ouch! So you have to get your body ready for the “shock” of the hard effort that you are about to do. This shock will come in the warm-up and NOT in the first 5 miles of the TT. Do some 2 – 4 minute efforts and sprint in the last 15 seconds of each one. Your goal in the warm-up is to get your body so ready that when you get on the line and take off, it’s just like your warm-up and you can immediately get into a rhythm. 20 minutes before your start time go back to your car and put on your skin suit, dump any water bottles you don’t need, dump your spare tire and change kit, get a fresh bottle if the event is over 20 minutes and have your Red Bull. You should have another 5 – 10 minutes to ride around the start line and be sure not to pull a Spencer and miss your start time. As you get in place shift into the gear you want to start (remember you are starting from a dead stop so make it a relatively easy gear), and as you get in place clear your computers GPS’s and any other data-retrieving devices. When the count reaches 5 seconds to go start your watch, grab your bull horns, get out of the saddle and GO!

The Start:
Stay out of your saddle until you are up to speed then sit down and start shifting toward your primary gear. Do not get out of that saddle again except after sharp turns that slow you way down, the turn around or a short, steep hill.

Pacing:
It is absolutely critical that you “hold back” in the first 5 minutes of the TT!! Power meters show us unequivocally that your perceived exertion will be very low as you are excited and ready to go. This is a trap and if you were to maintain what “feels” right, you would blow up in 5 minutes. It is better to start out and gradually build up to your TT HR and hit this HR at about 4 – 5 minutes into the race. If you are using a power meter, bring up to your goal power and hold it there despite the urge to push harder. Going back to Hunter Allen again, he describes a properly executed TT like the unrolling of a carpet. At first it starts un-rolling slowly, then picks up speed as it further unrolls and finally it slaps on the ground.

The key to achieving your best performance now is going to be your ability to focus. TT’ing requires total focus and concentration to keep you delivering that steady effort, high cadence and proper effort. The middle portion of the event is crucial as you are now really starting to hurt and questioning if you can keep up this effort for as long as it will take….resist the temptation to back off, you can! When asked how do you know how hard to push, the great British rider Chris Boardman said that at the half way mark, you should be seriously questioning if you can hold this pace to the end. Hold your rhythm and have a positive mantra to go over in your head. Decide that you may or may not win, but you’re not going to let anyone outwork you on this day. When you get about 75 yards to the turn stand up and stretch your legs, it is your only chance. If you are carrying water, now is your chance for a quick drink. As you approach the cone, shift int a slightly easier gear and go past the turn with the cone on your left and point your left knee at the cone (into the corner). Get up to speed out of your saddle as quickly as possible and then immediately back into the aero position.

Final Miles:
These are crucial and it is very important to keep your pace as high as possible in the final miles. You should try to gradually bring your speed a notch higher throughout those last miles. At the end of the TT, you should be riding faster than you have ridden the entire time! You should totally blow right at the finish line! Forget about standing and sprinting, you should be so maxed out in those final 100 meters that it is impossible to get out of the saddle and go faster. If you can stand and sprint, you haven’t gone hard enough!

Make sure to cool down properly and get that acid OUT of the legs so that you won’t be so sore the next day. Get your chocolate milk recovery drink and then get online and let us all know how it went!

While you can’t execute the cycling leg of your triathlon quite to this extent, you will be surprised how close you can come and still run well by simply backing off a bit in the final mile or two before transition. More importantly, this is one of the best ways to perfect that steady effort, focus and mental training that will translate to improved times on the bike. So including a few TT’s throughout the year can help you have your best year ever!

A submission by Jim Murphy - RTB's Performance Coach

Performance coach Jim Murphy - RTB's latest resource in training the mind, sent me a great email the other day.... here it is.... I love this stuff....

Jim will be teaching a clinic to interested athletes this spring on getting the most out of ourselves and our experience in sport......in how we give and what we get back. Watch the calendar for details...

Sports Psychologist Doug Newburg writes:

Dawn Staley was one of the best women basketball players in the United States in the 1990s. A two-time National Player of the Year in college, Dawn provided the best description of performance I had ever heard. In fact when I showed others, such as pro football star Howie Long and surgeon Curt Tribble, what Dawn said they both said, “Exactly right! That’s why I do what I do.”

Dawn was a difficult interview… bright but quiet. She grew exasperated with the questioning. She was trying out for the 1996 olympic team soon after I interviewed her. She slammed her fist down on the table and said:

Winning the gold medal is my goal, not my dream. My dream is about playing to win as often as possible with and against the best women basketball players in the world. Winning the gold medal as a goal gives me some direction, but my dream is something I need to live everyday. And I’m doing that each time I play to win… When I’m playing to win, that’s when I feel resonance. If I win, that’s great. I want to win and having the gold medal as my goal forces me to play to win. But what I love to do, what my dream is, is to play to win.

From The Most Important Lesson No One Ever Taught Me, by Sport Psychologist Doug Newburg.

Note from Jim:

The elite athlete has a different perspective than the rest of us. Most athletes get so caught up in winning, they lose sight of why they’re playing, and aren’t able to focus on the process of winning. Dreams are internal… feelings… goals are external… outcomes. You may or may not reach your goal, but the important thing is your inner world. Can you have a peaceful calm while pushing your boundaries? Why are you doing it all in the first place? The elite, I believe, strive, like Dawn says, to live their dreams every day, which means to learn what you really value and how you can live in accordance to those values, and put yourself in that place where you feel resonance.

PS
Dawn and her teammates won the gold in 1996.

Jim Murphy
Performance Coach
Author, Dugout Wisdom: Ten Principles of Championship Teams
http://www.innerexcellence.com/
800-756-3140

USAT's "Triathlon Life" magazine came in the mail today

And it was chuck-full of great articles - one of which was on a 25 year old Kent man that I had no idea was out here! Aaron Scheidies became the first physically challenged athlete to break 2 hours in an Olympic distance triathlon at the US Open Dallas Triathlon. He was guided by another super-stud Washington state athlete, Ben Collins, who is the reigning amateur world champion. Not too shabby. Ben wrote the article and it was GREAT. You can find out more about Aaron here . And Ben Here


To read the article and the other great articles like it, you have to be a USAT annual member, which we recommend here at Raise the Bar. USAT is an organization working hard to help us embrace the multisport lifestyle. They are also working at developing junior programs, training & sending elite athletes to the Olympics, and host championships of all varieties - from the National Club Championships to championships for the physically challenged. (Cheryl Iseberg, one of RTB's athletes, is serving as the current president of the Pacific Northwest Region of USAT.)


If you got the magazine today, you've seen that there are articles on Swim drills, Open water swimming, Winter Training, Certified Coaching, book & product reviews, Xterra, Ironman, Nationals, Team USA, Collegiate growth in the sport, Youth, and a lot of others.


If you didn't get the magazine today, consider registering for an annual USAT membership (around $40). You'll get 4 issues of "Triathlon Life", and $10 off any race sanctioned by USAT (that includes RTB's Xterra race coming up in August). You'll also support a great organization


Happy Training!
Patty

And then you notice the boys next door...

My husband, Bill, and I have been married for 20 blissful years. Not a bad day yet. :) In that time, and actually well before that, we have been practically stitched together to our friends Mike & Arlene Murphy and their daughter Eryn, who is 3 days older than our son Benny. (Benny insists he is older, though, because he was conceived exactly 3 weeks prior to Eryn. This is an almost 16-year old battle between Eryn ande Benny that still rages on at family dinners....)

Mike is the oldest brother in a very fetching(!) basketball team sized group of siblings. He designs big complicated buildings with materials that are glued together or something, manages a team of very lucky employees (in my opinion), officiates swim meets, plays a mean guitar, and is easily the best story-teller I know. He laughs often and loudly.
At Christmas dinner with the Murphy's, Mike and I spoke (as we often do) about our respective swim workouts: (He swims with the Federal Way Masters) "What set did Wendy have you do today?" "What were your send-offs on those 100's....hmmmm?" It dawns on me that I need a new coach and I'm staring at one over perfectly brewed cups of coffee (another of Mike's many gifts). I never thought of Mike in the "swim coach" category of my life. He was always in the "Good Friend" category! But the angel of Christmas waved her magic wand(?) and plopped RTB's next swim coach right in my lap. NICE!!!!!!!!!!!!!

On to the next brother......

The youngest brother, Jim, is one of those smart, natural athletes ended up playing with the Chicago Cubs organization.....and eventually went to the Olympics as a coach......and got a Master's degree.....and just plain grew up while I wasn't watching all that closely. Jim has turned into one of the sports industry's experts on mental training. Seriously.... he has books and tapes and a neat website and everything. He and I have talked on this topic a few times and I've always left these conversations with much to think about as an athlete. He chatted with Mike over the holidays and found out what RTB is up to, and the rest, as they say, is history in the making.

Mike & Jim will be around the RTB community this year - Mike coaching at the pool on Monday nights and Jim speaking at team meetings and helping athletes overcome mental hurdles regarding their training and racing. My intuition tells me that RTB will be better with the Murphy boys around.

So my reflection on all this while I sip my mediocre self-brewed cup of coffee? Raise the Bar is starting its 5th year and I find myself SURROUNDED by some of the best people I've ever known. And its funny how I've known many of these people a long time - 10 years, 20 years, 30 years! ......and would not have imagined working (playing) together here at RTB. Many I've only met in the last year or two but our connections with each other are powerful and meaningful. And RTB wouldn't be what it is without each one of them.
So I'm starting 2008 very grateful indeed.......

Coffee's gone - back to work.

Merry Christmas from Phil Spencer

Happy holidays everyone. Just got back from a snappy little run in lovely Duluth. Wish you all could have been here to share it. 5 below
a/ 25mph wind. I could barely see past the ice buildup on my eyes.
Makes for tasty snotsicles though. I'll bring some back for everyone!
Happy holidays!
Phil

Cathy Christian's Seattle 1/2 Marathon Race Report

Unbelievable is the one word that describes my day. The skies were clear, blue, and sunny, the air was crisp and I was in the company of friends. What better Sunday?

I was prepared. Had my camelback secure, my abs in, my shoulderblades down, and my torso up! I ran with Angela for the the first half of the race, and that was really terrific for me. We didn't talk much, but it was nice traveling with her. I took Shaun's advice and just absorbed it all - the sights, the people, the views of Seattle I had never seen before. Amazing how wide the Danskin bike path to I-90 looked!

I had three miles to go when I heard a constant honking. I turned around to see a motorcycle cop flashing his lights. I thought someone must be hurt, so I moved a bit to the right. He passed me, and then someone brushed my left shoulder - and I watched the first marathoner (the guy who won, obviously) just breeze past me, his heels kicking to his butt. Boy, did his backside look good after running 23 miles! I briefly thought of my own feeble trot, but I just kept on going!

I had a great day. The bottoms of my feet hurt tremendously, and I think it is because this is the second season with these shoes, and they are worn out. I still don't think that I'm good enough to use up a pair of shoes, but I think I just did. I had a minor meltdown in the middle of the recovery hall, when I couldn't find food or my clothes and I was cold and I hadn't seen anyone I knew yet. So I just stood there and cried for about 30 seconds. I felt better and wandered outside and heard Shaun yell. She got my clothes for me.

And I got a really cool medal, too!

Thanks for thinking I could do this, Friends, when I sure didn't think I could!

What a helluva year for me! For all of us!!!

Elizabeth McCarty's Seattle Half Ironman Report

I’m Halfway There!

Just another 13.1 miles to go and I'll be a marathon runner! I NEVER in a million years thought I'd say THAT! I finished the Seattle Half Marathon this morning at 10:30 a.m. - right about the time a lot of people were just getting up! I beat my goal time of 3 hours by a mere 4 minutes. I had to actually sprint (well sprint by MY definition) down the last mile in order to make my goal time. I shouldn't have really put a goal time for my first attempt at long distance running, but I knew that if I didn't, I'd walk at every opportunity. I DIDN'T WALK AT ALL!!!!!!!!! Not even up the numerous hills. The route was gorgeous! PErfect weather - sunny and chilly. When we exited I-90, you could see Lake Washington with a mysterious fog resting gently on the water. Then came the magnificent homes in the Denny Blaine neighborhood in Seattle. Ahhh....to dream! The best part was the run through the arboretum and Interlaken Park. It wasn't even like we were in a city any longer - just a tranquil forest.

This was perhaps one of the coolest things I've ever done - better than bungee jumping or rock climbing! I still love triathlon.....but may have to give a full marathon a shot??! Heck Yeah!
Thank you everyone for your support and well wishes! This was really FUN!

Elizabeth

Congratulations to the Knapps.....

RTB proudly announces the birth of ANOTHER girl! This time to Dale and Ann Knapp - born November 20th. Dale joined RTB's triathlon team last year. He and his wife, Ann, both sponsored by Kona Bikes, are quite the cosmic duo at Cyclocross races all over the world and their good friend, Sean Wittmer, submits this birth announcement..... Thanks, Sean. :)

Congratulations, Ann and Dale!!

As the podium finishes of Trebon, Wicks and Simms pile up, veteran 'cross racers Dale and Ann Knapp have been busy developing a new 'cross line. Project K.I.K. has undergone refinement for the last nine months. The 18" and sub 8lb. Kallan Isabella Knapp was delivered on November 20. As we know, on-time delivery in the bike industry is rare, but Ann was determined not to let this happen. Team manager, Mark Peterson, was ecstatic and looking to secure sponsorship and contract opportunities through 2040.

Tim Smit's World Championship 70.3 Race Report

We couldn't be more proud of our local hero and former Army Ranger, Tim Smit, on his triumphant World Championship race in Clearwater last weekend. Way to go, Tim!! :) Here's his account of the whole experience:

This picture is from Tim's qualifying race at Lake Stevens. See pictures of Tim from the World Championship here. Post a comment to this blog and congratulate him!!

Monday, 5 November
9:00pm – Heading off to airport

Tues – 6 Nov – 12:40am…liftoff to Tampa

I arrived to blue skies and brilliant sunrays. I looked out my hotel room to view the official start line of the 2007 World Championship Ironman 70.3. It was right there in front of me. 200meters from my hotel, Pier 60! WhaaHoo!! I am here!

I took a stroll along the beach around 1:00pm on Tues and found out it was as cool in Clearwater Beach as it was in Seattle. Oh yeah…did I mention the wind?! Wow…windy.

Took a relaxing run along the run course to get a stretched out, plus to recon the hills on the bridge.

Wed – 8am – went down to the waters edge to swim the course….now…did I mention the wind?? There were 4-5ft swells crashing into the shoreline and making the Ironman Buoys disappear as they went below each swell. Not exactly what I was hoping for. Now, I recall a great picture of the year in one of the earlier Triathlete Magazine editions in LA where the waves were crashing in as well. Well, this was not as bad, so I figure I was lucky.
I walk into the water (water temp was warmer then the air temp). Get the nerve up and finally dive into my first swell and start swimming (Here is where I identify I have homework over the off-season – bi-lateral breathing). I breathe the right side (and yes, that is the way the waves were coming into me) and every breath I was swallowing half of the damn Gulf of Mexico!
Got to the turn around point and was so glad that I could breathe again. As I make my way back towards the beach I get flipped over (summersault) due to one of the swells….talk about wetting yourself!
Got my bearings back and started swimming…then realized I was swimming in a 45 degree angle towards the beach due to the swells. Well, trying to stay on a straight line was hopeless…I ended up 100 meters to the right of the startline. The course is a rectangle with only right turns. The gap between the turn around points is 100meters. So, basically, I swam 200m off course.
But, I did finish. (Whew!) (Now I am concerned about the swim)

Walked up towards the shower and was a dizzy as I have ever been from any amusement park ride…Dramamine anyone??

Got back to my room, and put on my biking gear and headed out on the roads with my bike.

The course is beautiful and fast. Oh, did I mention that drivers in FL are not Seattle drivers (aka – not bike friendly). Thought I was going to die three times in the first 12 miles. Not a good ratio for the day. So, I turned around and headed back through the mine field towards friendly ground (the hotel’s beach!).

Thurs – 8 Nov – 8am – Headed back out into the Gulf to see if I could learn in a day how to bilateral breath…NOPE! Not this stubborn arss. So, swam a little consuming my salt tablets ratio for the next 3 years and made it to the turnaround point again and came back. This time, I stayed on a straight(er) line in. The best part of the swim was as I was about 150 meters from shore, I got to wet myself again!! To my right I was a LARGE dark object come up and then go back down…all I could see was a damn fin!!! Wet myself darn well (and drank my next 3 years worth of salt). Once I got myself vertical, I noticed everyone on the beach and around me watching the ‘fins’. Dolphins….damn dolphins…(I recall the song by Hootie and the Blowfish that states “the Dolphins make me cry”). Yep…about cried…not sure if it was relief or cuz I am stupid!

Went for a short run after and then relaxed the rest of the morning.

I went down to the shuttle around noon to head into town to register and pick-up my packet and shop for all those IM clothes I don’t need. Ironically, I get into the shuttle…and who do I sit by…Craig Alexander. Yep, the defending champ and the same one who just finished 2d in Kona three weeks earlier. So, I got to chat with him for 15 min. I, of course, tell him that I competed against him at the Lifetime Fitness Triathlon in Minneapolis, when he won and earned $250,000 plus a car. He then proceeded to tell me I must be his lucky charm. I told him if he repeats as the champion, then I will cash in on that ‘lucky charm’ status and enter every race that he does. He laughed and said he would pay my entry fees if that became the case. (Well, we all know now that I am not his lucky charm – shoot – wanted a sugar daddy!)

Got to the expo and the first person I recognize is Heather Gollnick. She says hi (we have a history together – She is from Wisconsin and I Minnesota.) We have crossed paths many times, to include at Lake Stevens’ this past summer. We chat and she states she is just watching this year. A number of her athletes were competing and she was just relaxing and recruiting for her team.

I then see the ‘Blazeman’ shrine. That draws me right in. As I get close…I see the two familiar faces. They are the faces of the parents of Jon Blais. I introduce myself and thank them for Jon. Bob shakes my hand and I ask if I can hug Jon’s mom. She accepts. I hug her like I only hug my boys! She has tears in her eyes and we talk about ALS and Jon for a few minutes. After I have all of my information and have absorbed their power and inspiration, I look at the time…that few minutes was an hour and twelve minutes. We talked about Jon, them, me, my boys, ALS and what I can do for ALS. I accepted the challenge and the honor.
I will be carrying the ALS Blazeman banner next summer at Ironman Switzerland.

I went on to by a few shirts, hats, and vests and headed back to the hotel.
I met so many more great Ironman people and families. Just love the people who are associated with Ironman events.

Friday – 9 Nov. My parents and youngest son, Gabe, arrive in town. Go to see my inspirational lil’ man! We hang out and relax. We watch Ratatouille and fall asleep. I wake up and we head down to the bike and bag drop off.
I then meet Major David Rozelle (amputee from Iraq). I greet him with a Ranger’s Lead the Way, SIR! He smiles and returns a salute to me and then we chat Army. I told him he was an honorary Ranger by leading the way for all of the CAF members and future CAF members, while not forgetting all of the fallen soldiers he represents! A true Ironman!

Now, it is time to head to bed (6pm) and relax until morning!

Sat – 10 Nov – Race morning!!

I wake up around 3:50am. I got up and headed out on a 8 min jog and then came back up to the room…stretched, ate breakfast and showered.

Headed down to the transition area and was just living life large and looking like a rock star! The greatest triathlon event that I have participated in. Just great!

Found my parents and Gabe about 1/2hr before the swim started. Got my high fives and hugs from all of them. Then headed out to the swim gate.

‘Boom’ – here we go…whaaahoo…..just getting into the water and the professional women are already in T1.

Not nearly as much wind and much easier to swim. Whew!

Got on the bike and got going! The course was fairly flat, excluding all of the bridges we crossed. Other then that, it was great. I crossed paths with all of the pros’ as they were heading back as we were heading out…Just cool to see them flying by.

Mile 21 I pass Maj. Rozelle and tell him Ranger’s Lead the Way again! He smiled and gave me a low five.

Mile 44 a horrific bike accident….a car cut in front of a biker who hit them square on. There was so much blood and skin and other ‘matter’ on the road….the car door looked like it had hit a telephone pole. The window was smashed and completely caved in. (I don’t know the status of the biker). All I know is that the ambulances and police were on their way to be all over this intersection – too bad it was after this!

I came into T2 feeling very good about the bike, while also feeling a tad pooped from the bike. Oh well…13.1 miles to go and then I am done! Took off running and felt good for the first couple of miles and then realized my good was not good enough. I needed to go faster. I start pushing myself up the bridge and stride out down the backside of the bridge. Now I feel good. I know I can do this and keep picking up the pace. I make my first right-hand turn onto the running path and into that damn wind! Even though it was only for a few miles…I must admit…the wind was winning this time. Not good.

Even though the run wasn’t going as planned, I was smiling. So many reasons to be smiling and living in the moment versus being mad or upset with my run. I am healthy and competing in the World Championship Ironman 70.3. I keep pushing and my body starts pushing back. Not a mental thing now…now it is just a personal challenge not to slow down (too much!).

I eventually got to the finish shoot and am looking for my lil’ man!!! I find him smiling and just cheering…so I pick him up and head to the finish line with him….everyone starts clapping louder, which scares Gabe and he digs into my shoulder and neck to try to hide from everyone! We finish what we started last Feb. A great season full of new team members, support crews, and scenery. This is my first year I won my age group in an event, qualified for both the USAT National Age Group Championship and the World Championship Ironman 70.3. Very pleased with my year.

Now, 244 days until Switzerland. Oh, yeah….90 days until day 1 of training!

Gabe and I were playing on the beach on Sunday, soaking in those brilliant sun rays and he looks up at me and tells me that he will be an Ironman when he gets bigger. No asking to be one or stating he wants to be one, but stated he WILL BE an Ironman. He is 4. He is my Ironman!

Thank you, We Raise the Bar for a great year! Proud to be associated with the team and each of the members I met this year! When I saw RTB last Jan, I knew this was the team for me. RTB in the Army is the Ranger Training Brigade. So, when I yell “Go, Go, Go RTB” it has dual meanings for me!

Watch out 2008! Here we come.

RTB's Latest Delivery

Congratulations to members of the RTB family, Luis & Melissa Diaz and their son Enrique on the arrival of the latest little Diaz - Adriana!!

Win Van Pelt's Cross Country Report

Win Van Pelt is one of RTB's triathletes & great run enthusiasts. He spends his off-season running cross country and wrote a great summary and who's who of Pacific NW Cross-Country from October 28. RTB Coach Mary Hanna is included!

Twenty-seven Club members ran in the Pacific Northwest Association of USATF Cross Country meet on October 28 at Lower Woodland Park, Seattle. In the Women 14-39 6000 Meter Run, Gwen Greiner placed 3rd in 23:00.82. Becca Ward was 7th in 23:56.25, Trish Steidl 9th in 24:09.81, Devon Crosby-Helms 10th in 24:10.72, Erika Daligcon 11th in 24:25.17, and Marisa Ruhter 13th in 24:34.96. The Women's Team (top 5 runners) placed 2nd overall in the open race. In the Men 14-39 10,000 Meter Run, Uli Steidl placed 1st overall in 33:11.38. Chris Charles was 3rd in 33:38.96, Ben Haber 6th in 34:27.14, Ben Sauvage 12th in 35:14.98, James Roach 17th in 36:29.24, Brian Morrison 19th in 36:44.98, Mark Davies 23rd in 38:12.34, and Troy Scott 24th in 38:17.29. The Men's Team (top 5 runners) placed 2nd overall in the open race. Elizabeth Stahl placed 1st overall in the Women 40-44 6000 Meter Run in a time of 25:56.02. In the Men 40-44 Meter Run, Craig Layman placed 4th overall in 21:34.00. Dan Salazar was 7th in 22:19.64 and John Guza was 8th in 22:19.96. David White-Espin placed 4th overall in the Men 45-49 6000 Meter Run in a time of 21:43.53. Joe Bisignano was 6th in 22:09.01, Henry Wigglesworth 8th in 22:33.76, Win Van Pelt 16th in 24:56.00, and Mark Drongsholt 17th in 25:13.44. In the Women 45-49 6000 Meter Run, Mary Hanna placed 3rd in 25:19.23 and Claire Kindley was 4th in 26:57.03. Pete Soucy placed 5th overall in the Men 50-54 6000 Meter Run in a time of 23:56.77 and Steve Angell was 8th in 25:32.46. The Men's and Women's Masters Teams (Ages 40+) each placed 2nd overall in the their races as well.

An open letter To Brian Guillen - Adult Onset Swimmer

Brian - as I stood on the bulkhead of the Covington Aquatic Center ready to time your 500, I had no idea how far you had come with your swim. I figured the 1:18 you led off with was probably a fluke - you'd certainly pile 15 seconds on that pace by the 2nd 100. But that was a 1:20, then a 1:21, 1:21, and 1:23. That's a 6:43. l'd like to say that I was 100% excited for you. But because there is something in me that wants to be faster than anyone else (it's an unrealistic obsession but gives me joy) I remembered back to my own timed 500 a few days earlier.....6:45.

Great - like every other man I've ever started ahead of, you are catching, and passing me. But then I remembered, it's not about the pool - we're all about the open water...

I'm counting on the fact that you will gain great confidence as a 'Pool Swimmer', and will neglect those things that will make you a kicka__ "Open Water Swimmer". These skills involve treachery, sleuthlike pre-race line-finding, constructing your own picture perfect warm-up, and uncovering YOUR best race strategy.

I suppose you'll never think to swim UNDER the turn buoys when you're caught in a pack? How about developing an obsession to leave an increasing number of swimmers in your wake until the very last stroke of the swim: (the ones that went out too hard and have settled into complacency as they found clear water).

And maybe, just maybe, you'll forget often enough between now and next June that you must tell yourself that you BELONG with the boys (or girls!) in the front. You may not think to remember that they are YOUR pack - not the pack you have to catch - that's the pack you belong in. And that would make it so.....if only you remembered to do that.

Maybe you'll start looking at your 500 pool time (as impressive as it is for someone that's only swam for what - 2 years?) and compare it to the 500 times of others you train with (a lot of very experienced swimmers) and assume you're going to exit the water behind them. Because when you think that, it will certainly come to pass. There are always factors that effect those great pool-swimmers as they move to the open water.....but you may not be aware of those, new to the sport as you are.... You won't have heard the 15-year old nickname "Wrong-way John Doe-emo".(name changed to avoid lawsuit) You might not be aware of a certain chiropractor's reputation of epic pool-swimming prowess and picture-perfect wall action that makes him a 1:10 (or less!) swimmer in the pool. But alas, no walls exist in the open water...

And sadly, you may start listening to the many many EXPERTS who have innocently spread the cancerous idea that triathletes who don't grow up swimming will never make it to the lead pack, but will have to rely instead on their biking and running to get back to the front. Ah....that is sad. Because there are triathletes among us that were not club-swimming gradeschoolers and a few of them are exiting the water in the FRONT.

As your team manager, I look forward with great anticipation to the day that you learn these lessons and have willed your way to the lead pack of swimmers, because shur as shootin' there are NOT a lot of folks out here that can catch you on the bike or the run. But as your fellow competitor in swimming (only), I will continue to fight with you for the fastest 500 time in our category: Adult-onset swimmer.

submitted by Patty Swedberg

Planning for your 2008 triathlon season?

Humbly submitted by Cheryl Iseberg....

On the heels of a fantastic discussion last week from our very own Dr. Phil (Spencer) on the subject of Off Season Training, (ladies I know we all wear Spencer Chiropractic nicely on the back of our bike shorts but I feel like I “cover” him the best) I found myself with one race left to go this year, looking forward to next year and thinking about my 2008 goals (ok after some downtime from training and a few drinks poolside).

As I started to ponder this thought, two things came to mind, one something our fearless leader Ms. Swedberg said to me at Maui training camp this year and the other coming from a book I just finished reading called “Racing the Sunset” by Scott Tinley who is a 2 time Ironman World Champion. So let’s cover these two topics.

After a day of running, swimming, biking or something, Ms. Swedberg and I found ourselves in my local Maui coffee shop. A shop I have been in a thousand times before. I see that a person in front of us has made eye contact with us and keeps looking back at us. Perhaps it was our stunning beauty that was hard to resist but I think it was probably the Ironman CDA finisher hats instead. Patty strikes up a conversation with this young man that lasted at least 15 minutes. I found it interesting how easily she connected with this young soul and asked her about it. She told me “everyone has a story” and that she enjoyed finding out what that was for people she encountered. This young man certainly had a story and not an easy one for us to comprehend. He was a former junior champion in cycling that crashed badly when he was on the National team racing in Mexico. He now rode his bike as a courier for restaurants in Maui and was homeless. I find myself “seeing” him all the time while on the island where before, I am not sure I would have noticed him. That was his “everybody has a story”.

The second topic is ST’s book. Scott writes for Triathlete magazine and you will always find his commentary on the last page of the magazine. I am a total fan and the first thing I do when I receive my monthly magazine is to turn to the last page to see what ST has to say. I learned of ST’s book from another article recently in Triathlete magazine from Shawn Skeene, someone who I talked to before Ironman CDA who wrote up an interview with me on Ironmanlive before the race. I immediately rushed out to my local bookstore (ok, went to BN.com and ordered online) and read the book in 2 days. The subject is about professional athletes and the struggle they face on how and when to retire. Scott has spent a great deal of time researching and talking with former pro athletes from baseball, football, basketball, hockey, and triathlon about their experiences.

In his book he talks about us not choosing sport but sport possibly choosing us. How professional athletes in all respects don’t know how to “retire” from the only thing they know or re-enter a normal life. I found his book fascinating and it got me thinking about a lot of things – mainly what it is that defines me.

What defines me? Triathlon, Ironman (are they different?), business owner, animal lover, friend, card carrying OCD member, or someone with MS?

What I decided on first was Ironman because it ultimately was something that I had sought since 1982 and watching Julie Moss. It literally was a dream of a lifetime that came true. So I wondered if Ironman is what defines me – what will I do without it? Will I continue my journey as a 5 time, 10 time, 20 time Ironman? Will I be the next Sister Madonna racing into my 80’s? The bigger question was not how many Ironmans but what if I couldn’t do what I loved? Scott talks about professional athletes not knowing when or how to retire. Do age-groupers have that same issue?

We all do not have the genetics that Sister Madonna has so statistics will tell us that most of us will not be racing for the next 40 years. That in the simple breakdown of our bodies over time. So what will sideline us from our future triathlon or Ironman experiences? Will it be because it is no longer a passion, or because of injury, or in my case will the disease that hangs on the outer edge in my brain someone change and STOP me?

Many of you are aware that the day before IM Canada this year I got ill and wasn’t able to race. Once we were able to get my bike out of transition and load it to drive 7 hours back to Washington, we were faced with driving on the only road out of town where all the athletes were on the course. The several hours in the truck passing athletes who were doing “my” race was one of the hardest things I have ever had to watch. The quiet tears while watching others doing what they loved as you watched unable to do the same thing was overwhelming. That was my first glimpse of perhaps not being able to do the thing I love the most.

So what do these two topics mean for your 2008 race plans? Instead of pulling out the race calendar and looking at all potential races you can do next year, sit down and do two things first. One, write 3 or 4 things down that define who you are. Then write a few paragraphs on ‘your story”. Sit and look at both of those things and I think you will find your 2008 goals might magically appear to you without much reference to the race calendar or your race/PR Excel spreadsheet.
I will see you all at the races in 2008 and hopefully proudly wearing Phil on my ass – err Spencer Chiropractic on my shorts.

Raise the Bar's First-ever Spin Class

I'd forgotten how much I like biking indoors with friends. The beauty of a spin class is that no one can ride away from you, and you can't get away from anyone....you're all just stuck in one spot trying to out-sweat each other. Yesterday I found myself between 2 people I kept a VERY close eye on last season - Kathy Morrisson and Alan Kindzerski. I keep an eye on Kathy because I've come to realize the rabid racing animal that lives behind her sweet smile and natural strawberry blonde hair.....hmmph.... Alan and I have had some VERY close race finishes this year and I am determined to try and stay ahead of him as long as possible - although in my life as a triathlete I've learned that the men that stick out the hard training will eventually have their revenge on some race course somewhere. Alan trains HARD.....his revenge, I fear, is imminent....

So it looks like I'll continue to land at the spin class on Tuesday nights and will be enjoying the company of those athletes that WILL be scary on their bikes in 2008 - no doubt about it! Come and join us!

Lisa Cantalini, one of our own team members, teaches the Tuesday night Spin Class for us at the Tahoma Athletic Club and does a terrific job. She recently sent a bio to me and here it is with her picture from Danskin (She was 149/3499 by the way, and had the 50th fastest bike split of the day. Not too shabby!!)

I am a mother of two great kids Katie 13 and Jon 11 and wife to a wonderful husband Dan. I was never a big athlete as a kid I played basketball and rode my bike but, as an adult I wanted to set new goals for myself and encourage my kids to be active by my example. I had always thought it would be a huge accomplishment to say I ran a marathon but, I could never find anyone who wanted to do it with me. So, when we moved to Ravensdale 4 years ago neighbors of mine convinced me that I could run a marathon. With a lot of long running hours I finished the Seafair marathon in the summer of 2005. I ran the half in 2006 with a co-worker from the gym. After doing all that running training I realized that it took up a lot of time in one area of fitness and I wanted to do other things outside instead like ride my bike. I thought I would try something new and attempt a triathlon. My first Tri was last year at the Danskin. I had a great race and came in 77th on the bike. That same year I did 2 duathlons, since my swimming was not my strong area, to finish out the year. That same year I started working at Tahoma Athletic Club at the front desk and taking spin classes again. I had been waiting for a club to open in Maple Valley that offered spin classes since I had not been able to take a class since we moved from West Seattle 2 years before. I love spin classes because they are such a great workout plus they give you the bike workout you need in the fall and winter months when the weather is not cooperating to ride outside. When the opportunity came up for me to get certified to be an instructor I jumped on it. I have been teaching classes at 5:30am on Wednesdays since last spring. I now teach every other Friday also. I try to simulate riding outside in my classes by working on the things that we need for improving our road rides outside while being inside a gym. I have learned a lot since I first started taking classes 8 years ago and I can tell the difference it has made in my strength on the bike at the beginning of this year’s tri season from taking the classes year round. I have had a fun time being a part of the RTB team this year. There are a lot of very supportive teammates and coaches to help you along the way.

Happy Training! Patty Swedberg

Tina Coleman’s Black Diamond Race Report:

What a fantastic day. It started out with lots of hugs from teammates/friends, fun pictures, lots of support and just plain good energy.

I chose to do the “Tri It” race vs. a full Sprint for 2 reasons. First of all I have no love what so ever for my wetsuit; it is a 5mm thick monster and I have no fun in it at all. Not because it’s a struggle to get on, (what wetsuit isn’t?) but because it is so thick I can barely run in it and my arm movement is very restricted. Second reason is I wanted to be able to compare each leg of the race to my Cascades Edge race. My CE swim consisted of a panic attack followed by lots of doggy paddling, but not this time. I’ve learned that being mentally prepared is right up there with being physically prepared. I’m not the fastest swimmer by any means but I am consistent and I completed the ¼ mile swim without stopping, panicking or doggy paddling.

The bike was and is my most challenging leg. I always feel better on the way back then on the way out and felt good and strong after the turnaround. Just for the record Teresa didn’t catch me until the last ½ mile! I was actually getting worried about her, because I thought she would have caught me a lot sooner. She is amazing on the bike and I knew if I could stay enough ahead of her, we may be able to do the run together. Then I hear “don’t let me catch you!” as she went flying past me. I was both relieved that she was ok and motivated to keep up with her, so yes, you bet your ass I was pedaling faster. As I was rolling through the finish I saw Teresa hand someone her bike and run to the sani can, good I thought; now we can run together.

The run was short and sweet. If I hadn’t rolled my ankle ¾ of the way around loop 1, I think I would have come in under 2 hours. But thank you to Teresa for staying with me the whole time, she could have past me up and kept going but she didn’t. She told me it was her mission to get me in under 2 hours and she yelled for me to pump my arms fast and faster while walking and she even sang to me when I mentioned that there was a runner out there with her ipod on and I wish I had mine. So she sang Madonna’s ‘Material Girl’ for me and made me chime in on the chorus when I started to drag behind. Then she pushed me to sprint to the finish instead of jogging. That’s my friend, workout partner and motivator.

Seeing the look on my sweet husband’s face when I crossed that finish line was priceless, he was so proud of me and I am so glad Ron (Teresa’s husband) caught it on film. My husband (who I lovingly refer to as my sponsor) bought me a new Xterra wetsuit for next year, so no more Tri It’s or excuses for me. I actually told him I wanted a wetsuit instead of a Coach purse for my birthday, am I insane? Of course I am, I’m a tri athlete.

27 minutes and 9 seconds
That’s how much time I cut off from my first outdoor triathlon in June ’07 at Cascades Edge to the Black Diamond Tri last week. Sweet victory. For me that is huge and I am proud of myself. Did I make it in under 2 hours? No. But darn, 27 minutes and 9 seconds? I’ll take it.

The grand finale was seeing my friends and Raise the Hope teammates come across that finish line after completing their first Olympic distance. I am so proud of you all.

It was a good day to race.

Shaun Linse' Black Diamond Olympic Triathlon

The key phrase that I repeated to myself throughout the race when I started to think about what was ahead was LIVE IN THE PRESENT. It really does work. Every leg of that race was a separate race for me.

During the swim when I felt like I was going to gag twice and started to think about how much farther I had to go, I told myself just concentrate on what you're doing now, keep your head down, long and strong strokes with calm breathing. There was one annoying girl that kept hitting me and I thought this reminds me of when Jodi and I are swimming with just the two of us with no one else around and we still manage to run into each other. When I got out of the lake, I turned to talk to her and it was Jodi. I looked down at my watch and saw it was 34.21, which is my usual swim time, and told Jodi she did awesome. I usually beat her by a couple of minutes. I was happy for her but I'll have to admit I needed to beat her by two minutes in the swim and 10 minutes on the bike so she wouldn't pass me on the run. I had it all figured out and she ruined everything!!! I started spinning ahead and once again said LIVE IN THE PRESENT. This is my race. It's not about beating Jodi. I am on track.

The bike was a big milestone for me. My husband for my birthday bought me aerobars because Angela had them and I have to have what Angela has. She also proved to me how much they work by kicking my butt in sprints on Green Valley Road in the wind. It was amazing. My only problem with my new aerobars is I was afraid to use them. So basically I had a 79.99 water bottle holder. Well again starting off on the bike was extremely hard and I felt tired so I decided to LIVE IN THE PRESENT and assessed my current situation. I could either have a very expensive water bottle holder or use that equipment I had to give me the best advantage I could to have a better, faster race. So I let go of the fear and used the aerobars. The next milestone on the bike was Angela said she wanted me--miss clutch the brakes down the hill--to hit 32 miles an hour down the bigger hill on Kent-Kangley. I did for Angela and I was so proud of myself. The bike was a good experience and I did it in 131.03.

The last leg, the run, which is the hardest for me, my calves did cramp for the first time this year but I kept going and just decided to LIVE IN THE PRESENT and not think about how long I had to run but how I felt at that moment in time. I told myself this has happened before and it shall pass. I just told myself to think loose, light on your feet, and keep the cadence going. Also throughout the run I kept expecting Jodi to tap me on the shoulder and wave bye as she would swish swish by me like she did in our first triathlon together. Well, that didn't happen even though I had a very slow run time of 1:14:38 which is a 12:01 pace.

I finished in 3:26:04 which was faster than my predicted of 3:30 so I was quite pleased.

This year has been quite inspirational for me. I reached many goals that I know I wouldn't have reached without the support of Raise the Hope. I can't even put into words what all your friendship and support has meant to me. I want to thank you all!!!!

Shaun