H2F2006

Team Photo!

2006-05-12T11:21:00.000-07:00

Now that's a team pic
Originally uploaded by K. Todd Storch.

Dallas Athlete's are in force. Most of the group rode the run course this morning.

Nice and easy day in order to rest for the race.

Pics from:
Saturday
Friday

Arrived in Panama City

2006-05-11T19:44:00.000-07:00

CIMG0803
Originally uploaded by K. Todd Storch.

Most of us are staying at the Boardwalk Resort Condos. Spent the afternoon at packet pickup, expo and some form of exercise.

Pefect weather this afternoon and please let the low 80's hit on Saturday!

H2F pictures here

Friday's pictures only are here

Swim Start Times

2006-05-05T05:54:00.000-07:00

From the GC 1/2 IM site

Swim Course. The Triathlon swim course is a 1.2-mile open water swim in the Gulf of Mexico . The swim will start and finish at the Boardwalk Beach Resort at Panama City Beach , Florida . Refer to the map of the swim course, Figure 1. The swim will be an out and back course starting near the center of the Boardwalk Beach Resort. The race will start in waves as shown in the below table, the swimmers will swim straight out approximately 950 yards from shore, turn right for approximately 200 yards, and then swim back toward shore to the finish line. The first wave of the swim will begin the professional triathletes at 06:20 AM followed by 13 waves spaced 5 minutes apart.

Wave Number	Start Time	Wave Category	Number In Wave	ColorCap
#1	6:15	Physically Challenged	-	Pink
#2	6:20	All Pros	20	Pink
#3	6:25	Women 35-39	177	Yellow
#4	6:30	Women 30-34	106	Light Blue
#5	6:35	Women - All Others	167	Royal Blue
#6	6:40	Men 25-29 / 55+	191	Day-Glow Green
#7	6:45	Men 50-54	97	Red
#8	6:50	Men 30-34	130	Purple
#9	6:55	Men 30-34	130	Orange
#10	7:00	Men 35-39	147	Yellow
#11	7:05	Men 35-39	145	Light Blue
#12	7:10	Men 40-44	124	Royal Blue
#13	7:15	Men 40-44	125	Red
#14	7:20	Men 45-49	169	Purple
#15	7:25	Men 15-24 / Relays	75	Day-Glow Green

The swim will be marked with large buoys approximately every 125 yards to keep the swimmers on course. Large boats will be positioned at the outer corners for a visual reference. Several small safety boats, jet skis, kayaks, and surfboards will be positioned along the swim course to aid in navigation or to help any swimmer in distress.

Official USAT Water Temp Rules

2006-05-03T14:50:00.000-07:00

Because the water temp is a big topic right now, here is the official USAT rule on measuring water temp. Remember, wet suits are legal to 78 degrees.

USAT link

It is recommended, but not required that the water temperature for a race be finally determined by a measurement made within 2 hours of the race start. Measurements should be made in at least three locations on the swim course, spaced so as to divide the entire swim course into approximately equidistant segments, and measured at a depth of 18 inches below the surface of the water, at points where direct sunlight can strike the water. The water temperature for the race should be determined by averaging the three temperature measurements taken. A water temperature measurement should also be taken prior to any pre-race meetings in order to forecast to the athletes as early as possible the likely water temperature on race day and the likelihood of whether wet suits will be allowed on race day.

Support Crew!

2006-05-02T06:37:00.000-07:00

Spearheading the "Support Staff/Crew" T-Shirt effort, is our own "horn honkin' funny" Barb. For anyone that has family or friends heading to Florida, shirts will be made with this awesome design.

Excellent job!

Check out this logo and all the H2F2006 photos here (Flickr.com site)

Wecker and Barb are Horn Honkin' Funny

2006-04-30T15:50:00.000-07:00

Wecker and Barb are horn honkin' funny
Originally uploaded by K. Todd Storch.

After a workout on Saturday morning, the majority of the group gathered at the DAES store.

Tom covered his race and fueling strategy for GC 1/2 IM.

Everyone is pumped up and ready to have a great race in Florida!!!

Something to Get You Fired Up about GC 1/2 IM

2006-04-27T07:19:00.000-07:00

Excellent job Dusty! This is a fantastic movie from last year's IM Florida.

Ironman Florida Movie (Quicktime movie will load)

What is Your Goal Time?

2006-04-20T11:46:00.000-07:00

Want an easy way to figure it out?

Use this Triathlon Race Calculator! (link)

Want to use last year's results to see where you might fit in or see what other's in your age group averaged on the swim/bike/run?

Go see GC 1/2 IM 2005 Results (link)

Gulf Coast Course

2006-04-20T08:54:00.000-07:00

Time to begin planning your fueling strategy and understanding the course. They have some pretty good maps of the swim/bike/run courses on-line.

Swim map/times here

Bike course map here

Run course map here

Our H2F Hero

2006-04-19T08:22:00.000-07:00

Dedicated to our H2F hero...Ken Smith!

Click here.

Boston Marathon

2006-04-16T19:54:00.000-07:00

A number of Dallas Athletes' are competing in the Boston Marathon on Monday. The main field begins at 1130a CST and live coverage on OLN begins at 1030a CST.

Good luck to Curt, Jim L., Gregory L., Ros D. and Mel M.!

Curt has some good pics and firsthand Boston info on his blog here.

Eating Well When You are Away From Home

2006-04-16T17:48:00.000-07:00

Thanks to Candy for sharing this article!

From RunnersWeb.com

Link to article is here.

The food you eat the day of your event, as well as the days prior, is very important. However, if your event is out of town, it can be difficult to find healthy and familiar foods. After spending time trying several options and determining the foods that work best for you the morning of a long ride or run, you're now left to fend for yourself outside of your kitchen and away from familiar restaurants. With some planning and an open mind, however, the challenge of finding healthy food on the road can be easily overcome.

The most important thing to remember is to stick with foods you've tried in training and had success with. Event day, and even the days before, is not the time to try new foods. Even if the food is not new to you, if you haven't eaten it in conjunction with training, you don't know exactly how it will affect you. However, sticking to the same foods while on the road is easier said than done, especially if you are in a setting where you're unfamiliar with the stores and restaurants.

Use the following tips to help you eat well while traveling:

Don't forget to eat! When you are driving or flying, don't get caught up in the hustle and bustle and forget to eat. Make sure you always have something to snack on and don't skip meals just so you make good time to your destination. Some good handy and healthy snacks include trail mix, bars, fruit, and cut up veggies such as red peppers.

The day before a race, frequent small meals are best. However, when you are away from home and eating mostly at restaurants, this can be difficult. Split your meals right away and save some for later or even better, share it with a friend.

Saturday Ride!

2006-04-15T09:46:00.000-07:00

At the Ballpark in Arlington
Originally uploaded by K. Todd Storch.
Great group ride today!

Most everyone did nearly 3 hours. A group of us did the Ballpark route. Very windy heading South, but made for a very quick North return!

View my motionbased.com route of the ride ->HERE<-

Time Well Spent?

2006-04-13T12:09:00.000-07:00

This is from Troy Jacobson, the Spinerval's DVD guy you see in all of the triathlete magazines. He has a weekly email newsletter and this one hit home.

COACH TROY'S COMMENTARY - "Time Well Spent?"

Do you 'spend' time or do you 'invest' time? Or have you even thought about this distinction? If not, you are about to be introduced to an important principle of success.

You live a busy life full of activities and responsibilities. Some of those 'things to do' are absolutely essential in your daily life and cannot be 'farmed out' or substituted. Others however, can be construed as 'busy work' and probably could be (and should be) given to someone else to accomplish. After all, we each have only 24 hours in a day so we might as well maximize every hour, right?

A question you need to ask yourself is as follows: "Why am I doing this and what value does this activity bring to my life?" If your answer is that it makes you feel good or enhances your quality of life...then continue doing that activity. On the other hand, if the answer is, "I dunno!'...then you may want to reconsider the activity and hand it off for someone else to do.

I have discovered over the years that successful people are masters of delegating activities that are considered by them 'low payback' for others to do. They focus on 'high payback' activities that create more value in their lives, whether it be at work or at home. Let's take doing your taxes as an example.

Tax time is fast approaching and everyone is getting ready to pony up to Uncle Sam. Some people spend countless hours collecting receipts and filling out the mind numbing forms while others hire an accountant to take care of these duties for them. While affordability is certainly an issue, the person who 'farms out' the job of doing year end taxes opens their schedule and energy level to accomplish more. The person who labors over doing their taxes sacrifices that time when they could be doing something more productive (and with a higher payback, 'investing time'), such as playing with their kids or even making more sales calls. And since the average person is not an expert when it comes to IRS tax code, they probably end up COSTING themselves more money than they would otherwise save by hiring a tax professional to do it.

The point to this message is to look carefully at the activities you do everyday and choose to focus more on 'high payback' activities and don't just 'spend' your time, but 'invest' your time wisely. Learn to delegate. You'll have lots more energy and motivation to do the things in life that are truly important.

Be Strong and Focused,

Coach Troy

www.strongandfocused.com

Old Guy and Chick!

2006-03-29T06:20:00.000-08:00

Old Guy and Chick!
Originally uploaded by K. Todd Storch.

Congrats to everyone that finished the California 1/2 Ironman!

Bennett, Kathi and Sam were up at Dallas Athletes last Saturday to see everyone after the 4 hour ride.

Be sure to go read the recaps of their races on the California or BUST blog!

Bennett's recap
Kathi's recap
Erika's recap

Congrats to all!!

By the way, a little birdie (chick chick!) tells me that she has already registered for Gulf Coast!

Tri Chicks and Old Farts at California 1/2 IM!

2006-03-13T20:00:00.000-08:00

Kathi is posting some great daily recaps of the week leading up to the California 1/2 IM on their California or Bust blog.

She also has a great photo album that is growing by the day as well.

Photos here (email subscription required).

Team Chicks
Day 1 - Challenges for the Chicks
Day 2 - What a Difference a Day Can Make
Day 2 - A Great Day from Beginning to End
Day 3 - Catalina Island Paradise
Day 3 - Island Moonlight
Day 4 - Battle of the A Type Personalities
Day 4 - Back on the Mainland
Day 5 - Gloomy weather forecast
Day 6 - Our lucky day!
Day 6 - Ready or not

Team Old Farts
Day 1 - Coppell
Daze 1 or 2 - Disneyland Taper

Be sure to leave them comments as the week continues!

Days are updated to include all the posts on their blog.

Race is complete! Go to Ironmanlive.com
Everyone finished and are accounted for! Be on the lookout for blog updates from everyone. Congrats on the race!

Caption Contest Winners!

2006-03-11T20:57:00.000-08:00

Kathi's contest has come to a close and she has announced the winners!

Best All Around Funniest Caption - Michael Wecker

Best All Around Funniest Captions for All 8 Ensemble of Photos - Barb Kaufman

Here's the captions by picture (link to Flickr picture with all captions)
1) Storch "eyeball" pic - captions
2) Storch looking drunk pic - captions
3) Tom Ryan pic - captions
4) Sunrise pic - captions
5) Jacob pic - captions
6) Start of ride pic - captions
7) Group ride pic - captions
8) Clark and Barb pic - captions

Great job to all and looking forward to the prizes from Ralph's 1/2 IM Kathi!

Kathi's Blog Photo Contest

2006-03-09T12:24:00.000-08:00

Kathi is putting up some pretty cool prizes for the best captions of photos she recently took.

Shirts, caps, expo bags from the California 1/2 IM are up for the taking!

The link to the photos is here.

Enjoy! Deadline is Friday!!!!!

Email Kathi your submissions.

Because Sometimes You Need a Break

2006-03-02T15:20:00.000-08:00

TriDog!

2006-03-01T19:49:00.000-08:00

TriDog!
Originally uploaded by K. Todd Storch.

Jeff Ryder said today, "My dog and I had a race to determine who gets to go. Here's a pic of the winner..."

Water Temp at GC 1/2 IM

2006-02-28T15:53:00.000-08:00

Thanks to Ken for finding this web site!

The link to check the water temp at Gulf Coast is here.

You got to love the ability to reference the "National Oceanic and Atmospheric Administrations' National Data Buoy Center, don't cha!?

Temp is a cool 58.8 the last time I checked....brrrrrrrrr!

I will put this in the "Triathlon Links" on the right side of the blog as well.

Can't Get Enough Triathlon?

2006-02-26T19:45:00.000-08:00

If you just can't get enough triathlon talk, shopping, email, research, etc., maybe it is time you started listening to some triathlon podcasts.

Hmm...podcast? What is that you say? Very simply, a podcast is a .mp3 file that gets automatically delivered to you each time a new "show" is produced. There are tons of podcasts being produced out there on almost every subject imaginable (just like there are blogs on almost every subject imaginable!).

My favorite triathlon podcasts that I listen to each week include:

Zen and the Art of Triathlon
TriGeekDreams
Endurance Radio

Bottomline is this: if you own a computer or .mp3 player (iPod or similar), you can subscribe to a show at no cost and it will get downloaded to your computer automatically so you can listen to it. Sync it up to your iPod/.mp3 player and voila! You've got more triathlon material to consume you!

Enjoy!

Want to learn more about podcasts and what they are?
Read the following links:
What is Podcasting?
Listening to podcasts via iTunes
More than you would ever want to know about podcasting

Dancing Transition?

2006-02-26T17:54:00.000-08:00

Can you explain what Ginger is doing
Originally uploaded by K. Todd Storch.

I think this is Ginger practicing her "dancing T1" move!

Leave your comment below on what you think!

Top 10 Newbie Tips...

2006-02-22T18:55:00.000-08:00

I know we aren't newbie's, but there is still some good, basic info in this article from Active.com.

Thanks Bennett, for the link and suggestion!

Original link is here.

Top 10 newbie tips for a personal best in 2006

By Roman Mica

For Active.com

February 09, 2006

Over the years I've learned a few hard-fought lessons about achieving a personal best (PB) race time. As we head deeper into the new year, here are my best hard-earned racing secrets. Whether you're a newbie or an experienced racer, I hope these tips will serve you well this race season.

10. Find a comfortable race outfit and wear it for the entire race.

I recall one of my first Olympic-distance races. I came flying out of the pool (this was a pool swim) heading outside toward transition only to be stopped dead in my tracks by a bare-butt sighting. And this one happened to belong to a rather curvaceous triathlete.

There's nothing wrong with a bare butt at the right time and place, but this was certainly not the right time nor the place for this ... nor was it for changing into bike shorts.

Transitions are free time, so don't waste them putting on your favorite biking shorts and shirts. I've raced in my triathlon race gear up to a half-Iron distance race. Most manufacturers do a great job in designing racing clothes that you can wear swimming, biking and running. You too can race like the pros by investing in race gear.

Once a year I race a local sprint triathlon and use it as a baseline measurement of my fitness. Last year I improved my time by about 10 minutes. Five of those minutes came from a faster transition time. I understand that five minutes may not seem like a lot, but try lowering your 5K time by five minutes. I bet that's gonna cost a lot more in time and effort than a new race outfit.

9. Aero bars

I started my triathlon career on a mountain bike. Over the years, I've continued to upgrade my bike until last year I spent a big chunk of change on a new carbon ride. But the biggest difference to my bike times came when I started using aero bars.

This could be because aero bars put you in a more aerodynamic position, but I suspect that it has more to do with feeling like a real triathlete. Almost nothing says 'triathlete' more than aero bars (OK shaving your legs as a guy also screams triathlete ... among a number of other non-tri things). I really believe that the more you look and feel like a pro triathlete, the more you'll race like one.

8. Get a coach or training plan

You don't have to want to compete in Kona to need a coach or training plan. There's so much (from just a technical point of view) to the sport of triathlon. It's much more than just the sum of three sports.

For instance, you may be the best cyclist on your biking team, but when is the last time you raced a 27-mile time trial after swimming and before running? Or for that matter, when is the last time you raced a 27-mile time trial? Most bike racers stay in a pack and draft. They don't race alone until the end of the race. This is worlds away from how you need to train for a triathlon.

How about the newbies out there, what's your training plan? I'm sure most of you have done some running, but how do you combine it with swimming and cycling? How do you combine training for all three sports in such a way that you actually get stronger and fitter without injuring yourself?

7. Put your swim goggle strap under your swim cap.

This is just a quirky tip: When you race, put the goggle strap under your cap like the pros do. That way, if somebody happens to kick or hit you in the face and knock off your goggles, they'll stay around your head. And yes, people may kick you in the face in an open-water swim.

6. Figure out your nutritional plan

The longer the race, the more important your nutrition. This is a simple two-part strategy: 1) Figure out what works best for you, and 2) Train like you race. And always remember to bring your own food. There's a good chance that the race won't have your preferred gel or drink and this can be a complete disaster.

Last summer I raced a half marathon. I always have a peanut butter and jelly sandwich before my race. Not this time. I didn't have peanut butter so I switched to cereal. The swishing mixture of milk and Gatorade as I ran proved to be an explosive combo at about mile seven.

I stole my best secret race supplement from my 8-year-old son. I love to eat Smuckers peanut butter and jelly Uncrustables during my race. These little sandwiches come individually prepackaged so they don't make a mess. I like to freeze them the night before so that they're ready to eat on the bike. Best of all they're about 300 calories each. For me this is the perfect amount of fuel for a strong run time. Find what works best for you.

5. Visualize victory

The week before your next race, take about 15 minutes at night and get yourself into a quiet place with no distraction. Try to remove all the daily clutter from your mind and visualize the race. See yourself in the water swimming with a strong and steady stroke. Visualize yourself running out of the water and putting on your helmet, your biking shoes, sunglasses and heading onto the bike course.

Did you notice what I just did? I completely forgot to see myself removing my wetsuit. That's why you do this every night before the race. So that at race time you know exactly what you'll do, and how you'll do it. It's a lot easier to go back to transition for your gel in your mind than it is to do it in a race.

The other reason you want to visualize the race is to see yourself winning, or getting a PB or finishing strong. You pick what you want to do, but the first step in reaching your goal is to visualize yourself doing it.

4. Get yourself a great triathlon mantra

A triathlon mantra is a verbal formula repeated in racing or training in such a way as to innovate a desired outcome. Now that's a mouthful to read so here's the easy Everyman definition: A saying you repeat in your mind to help you overcome those difficult moments.

My mantra is a simple one: "Fast, smooth and in the groove." I know it may sound silly here in writing, but I use this one because it helps me stay focused on the basics.

Fast. I want to make sure that I know I'm racing for a reason and that reason is to be as fast as possible. Some of you may not care about being fast, so use a different key word.
Smooth. This word helps me remember that I don't want to overdo it. I need to be fast, but at the same time I don't want to bonk or push myself beyond my limits.
Groove. This keyword is to help me remember all that training I did, and I use it especially to focus on form. To me groove means to maintain that long swim stroke, powerful bike pedal rotation, and perfect running form.

Just as importantly, I use the mantra when my thoughts turn negative. You know -- when the pain, heat and distance all conspire and threaten to make you crack. At that moment I say out loud "STOP" and switch my mind to "Fast, smooth and in the groove." Give it a try, I bet it'll work for you as well.

3. Write down your goals

If your goal this year is to break a three-hour Olympic-distance race time, write down 2:59 on a bunch of post-it notes and stick them everywhere. Put the note on your refrigerator so you see the goal when you're going for that unneeded snack. Stick one on the rearview mirror of your car for a reason to get to the club for a swim after work. Put one on your computer so you'll remember to head out the door for that cold-day run.

A recent study concluded that people who actually wrote down their goals were something like four times more likely to achieve them. So pick a goal and remember to make it measurable and attainable. Don't forget to stick it on your spouses or significant others' forehead (or any place that you're likely to want to see often) so that you'll never forget your goal.

2. PEDs: Performance enhancing drugs

I'm not talking about such banned substances as EPO, steroids and even the ultra expensive HGH (Human Growth Hormone). However, over-the-counter drugs like Advil, Tylenol and Motrin do a great job of numbing some of the pain from a lifetime of sports injuries. I use Advil after a long race to help reduce the swelling in my joints. As with all medicine, please consult your doctor first.

1. Lose weight

I've always wanted to write a book called "How to Lose Weight Fast." The book would only have three chapters: Eat Less, Exercise More and Maintain.

If it's that simple, why do so many of us fight the battle of the bulge and lose? Logically, we all know what must be done (eat less and exercise more) and yet we try the newest diets, eat the newest low-cal foods and go to all kinds of extremes to shed the increasing pounds.

I really need to add a few chapters to my book, two to be exact: Be Honest and Stay Motivated.

When I'm trying to lose weight, I turn into a massive liar and I develop an ability to rationalize things that would make Kirstie Alley proud. What's worse, the harder I try to lose weight, the more I lie to myself.

I come up with all sorts of rationalizations for my poor eating habits like, "I just ran for a half hour so I can eat this peanut butter cup or "It's OK to have this burger, fries and chocolate shake for lunch since I'll be going for an extra-long swim tonight." The problem is that by "tonight" I get tired and that extra-long swim turns into an extra-long nap. Be honest with yourself.

I hope this short list will help you crush your previous best. Good luck in 2006. Now I'm on my way to the pool ... or perhaps I need snack and a short nap first.

Roman Mica is a Clydesdale amateur triathlete who lives and races in Boulder, Colorado. His favorite race drink is brewed by the Boulder Brewery and his favorite nutrition supplement is made by Dairy Queen. Visit his Web site at www.everymantriathlon.com.

Yoga = Flexible

2006-02-21T15:03:00.000-08:00

I think I found the perfect video to help all of us that are unflexible understand the benefits of yoga and the recent popular "Hot Yoga" that everyone is emailing about.

Kathi, is this you?

A Look Back...

2006-02-19T13:12:00.000-08:00

Ride with Dave Scott
Originally uploaded by K. Todd Storch.

Good way to see where you are going is to see where you've been. Take a look back at the pictures from the 2004 Dave Scott Day.

You'll see some familiar faces that are current H2F2006 members. You'll also see some additional lbs (me especially; about 15 heavier...).

One of my all time favorite Dallas Athletes' pictures is where Bennett is standing on the shore of Lake Grapevine as the sunlight begins to show. It reminds me of a Nike commercial.

I don't have the photos titled or have any descriptions because I didn't have the time today. Thanks to former DA member Steve Austin for taking all of these.

Click here to see all the photos

Having a blast!

2006-02-14T11:20:00.000-08:00

They ran a half marathon today...
Originally uploaded by K. Todd Storch.

Check out the newest DA blog, "California or BUST".

Kathi and Erika (Team Chicks) vs. Bennett and Sam (Team Old Farts) in their quest to Ralph's Half Ironman.

Love it!

Learning from others

2006-02-13T19:38:00.000-08:00

One of the things I love about triathlon is learning from other athletes. The internet, especially blogging, opens up so much information about what others are doing with their training, nutrition, etc.

There are a number of Dallas Athletes and other local triathletes that are blogging now and I want to make sure you get an opportunity to read what they have to say. I have links for them on the right side of our blog as a reference, but sometimes, these links can get overlooked.

If you have any other triathlon related blogs or sites you want me to put up, please leave a comment or email me.

Never stop learning!

Curt L's Blog
Jim L's Blog
Steve C's Blog
Scott D's Blog
Ken's World Blog
Ken's Daily Update Blog
My Personal Blog

Update!
California or BUST - Team Ralph's - Kathi/Erika vs. Bennett/Sam (Team Chicks vs. Old Farts)

Nutrition Ideas

2006-02-09T16:00:00.000-08:00

One of the topics that a few members have emailed me to blog about is nutrition ideas. Let me be the first to say that I am not an expert; just a triathlete constantly tweaking my training and nutrition for improvement.

I will say that I have some very specific goals that nutrition plays a huge part in. My main 2 issues leading into the season were:

frequency of eating. I had too much time in between the times I was eating
not enough protein

What I've found works best for me is to just plan what I'm going to eat during the week. I have a refrigerator in my office, so I make a trip to Costco during the weekend to stock it full of foods that make it easy to eat 6 times during the day.

Example of my day:
445a:
Protein Bar before workout (23 grams of Protein)
Cup of coffee with skim milk (4)
16 oz H2o
645a:
1/2 protein bar after workout (12)
H2o
730a at office:
1/2 of Myoplex and skim milk shake (27) - I keep a gallon of milk and the Myoplex packets at office
9a at office:
Apple with Crunchy Organic Peanut Butter (8)
or
Cup of nut/fruit mix (15) - I make this from 6 items I buy at Costco (thank you Curt for the idea!)
H2O
12N lunch:
Chipolte burrito bowls with limited rice is a pretty good choice for fiber and protein (30)
H2O
2p at office or on the go:
Protein Bar (23)
or
Nut Mix (15)
or
Chicken Breast mixed with hot sauce/BBQ sauce (21)
Apple or grapes
H2O
4p at office or on the go:
Remaining 1/2 of Myoplex shake (27)
6p on way home:
Apple
or
1/2 protein bar (12)
H2O
7p:
some type of protein and veggie combo (35) - thank you to my wife for really helping!
H2O
930p:
1/2 protein bar (12)
H2O

I try to get in 160 - 175 grams of protein a day. The example above is more than that, but you get the idea. If you don't know the nutritional value of a food choice, be sure to use the link provided on the right side of the blog called "Nutritional Food Data". It's a great resource!

I'm going to also try using the Isopure Fruit Protein drinks and possibly mixing in some Muscle Milk instead of Myoplex so I don't get bored.

Again, the key for me is to plan in advance so I have good choices ready at hand.

What about you?

Wednesday Night Exxon Ride

2006-02-09T15:23:00.000-08:00

Speed is beginning to be a part of the Wednesday night ride! After the warm up laps, we did 12 total laps, broken up into 4 sets of 3 laps (link to my Motionbased workout)

The first 2 laps were "hammer down", but at SLT, not redline. The 3rd lap of the set was a recovery lap.

Finding the perfect SLT pace and heart rate is a difficult thing to do, but is key to a good, solid race pace that won't blow you up.

Great job to everyone out there pushing it! Just think how much faster and easier these will be when we take out the 8 pound bottle full of pennies!!!

Stretching to Avoid Back Injury

2006-02-09T06:57:00.000-08:00

I love that we have time to stretch after the Thursday morning run! Starting at 5a opens up a good window of time to spend 15/20 minutes of good stretching post-run.

I found some articles to reinforce stretching to avoid injury, specifically back injuries. If you have any other articles, please email me the link or put it in the comments below.

Article 1
Article 2
Article 3
A rticle 4
Article 5

Stay healthy!

Ken's New Blog

2006-02-07T18:31:00.000-08:00

Ken has just started a blog! Entitled, "Ken's World", he says it is

to to document my battle with Hodgkin's Disease while I also prepare for the Gulf Coast Half Ironman Held in May

Link to Ken's new blog is www.worldofken.blogspot.com

Top 10 List

2006-02-03T16:31:00.000-08:00

Ron brings us his Top 10 List of "things he has learned/heard during training".

1) 'Thank the wind for making us stronger', Tom Ryan on our 2 hour...I mean 4 hour ride to Robson Ranch
2) 'I do not have enough gears!, Barb Kaufman on Freeport fighting a mean headwind
3) A bottle of pennies weighs 8 pounds!
4) We pay to be tortured like this...
5) Tom Ryan is the only person I know with a $5,000 bike in the back of his $100 truck
6) Never follow Tom without a prestated destination
7) Candy is joining the X-Games as a human bike jumper!
8) Electric tape can reattach your seat when it falls off...most of the time
9) Call Velocity if you plan to make a class
10) Even though you may not know everyone's last name on the team, if you need them, they are there for you

New Thursday Run Route and Time

2006-02-02T13:50:00.000-08:00

The Thursday run has a new start time and location. Run leaves at 5am from the Dallas Athlete Endurance Sports store (inside Velocity Sports Performance).

We ran nearly 9 miles this morning in the humidity (it is February, right??). Also, finishing earlier due to the start time makes spending 15 minutes stretching much easier for us that have to head off to work.

Most everyone went inside Velocity for a Tom Ryan led stretch.

Link to MotionBased workout

Ken goes clean!

2006-01-29T18:31:00.000-08:00

Ken goes clean!
Originally uploaded by K. Todd Storch.

Our hero shaves his head and continues to fight!

Ken, it looks great and look forward to seeing you Wednesday night at the Exxon ride!

Yoga Time!

2006-01-28T21:07:00.000-08:00

A few of us took advantage of the rain this morning with a yoga class taught by Cathy Mahoney. This was my first ever class and I loved it (even though Candy and Kathi totally kicked my inflexible butt!).

Cathy did a great job and will be offering more classes in the future. She passed out a great article entitled "Yoga for Runners". Lots of good advice on stretching and how to stay injury free.

Read it here.

Also, if you missed the earlier blog post on "How to Stretch", be sure to read it as well.

Thoughts and Suggestions about GCT 1/2 IM

2006-01-22T12:44:00.000-08:00

I have asked a few DA's that have completed the GCT 1/2 IM to chime in on the their thoughts/suggestions on the race. Here's a few things to think about and plan while we train and prepare for Florida!

**Curt Leonard**

It really is the perfect venue.

Swim is great - clear water, so you can see the sharks and jellyfish (joke). It has been wetsuit swim for last 3 years, may be overdue for non-wetsuit swim (be mentally prepared for this)

Bike is flat & fast, only 1 "hill"

Run is the flattest run you could ask for. It heats up in the park @ the turn.

The Boardwalk condos are top notch. They were finished late summer 05

Be prepared for heat, plan on doing some afternoon training in April to prep

The big brown ship - tradition to eat there on Friday afternoon. Pirate hats are provided.

Pompano's Restaurant is very good (approx .75mi from Boardwalk)

Wal-Mart is about a mile from Boardwalk - go early, essentials (gatorade,beer…) will sell out

Ride the run course, so you know what to expect (esp. in the park @ the turn).

The pasta dinner is fun to go as a group, but food sux

Post-race party is great, arrive early!

Don't over think the deal, you will all be fully prepared by the time you get there

Don’t change anything when you get there (wheels, race-clothes, underwear, brand of cigarettes..)

**Mark Daniel**

This is a fun event, great to be there with a group like H2F. Enjoy the journey, the training, the high points, the low points, the training rides, the bricks, and everything - the race itself is just one part of the deal.

Pre-race - enjoy it all, the lunches and dinners with everyone, the expo, the bike prep - this is a big race, lots of people and lots of tri stuff

Swim - don't fret the swim, at least in '05 it was very nice - when we arrived Thursday, and on Friday, the waves looked high and rough, but on early race-day morning all was flat

Bike - the course is very crowded, this is a large race. There will be drafting and you will be in packs - do your best to avoid the draft but don't let the draft avoidance dictate your ride - enjoy the crowd and ride a nice smooth pace. Come out of the ride thinking you could have gone much faster - you will have plenty of opportunity to make up time on the run if you have too much left in the tank

Run - flat, nice, concrete streets. It can get warm on the outer part of the loop through the park, don't fret about it, expect it - keep up with your electrolytes. There are alot of aid stations, many of them serve you either going out or coming back - well stocked, carry your own gels or other nutrition - it may be there but don't count on it. Greet your teammates along the way as most of the way there is out and back traffic - I didn't do real good at this as I was slogging through and struggling to maintain pace and electrolytes - but I do remember the mental boost I got from Luther, Lukanich and others from just small "way-to-go's"

Post-race - if you can, schedule the time after the race, at least that night. Hang around at the finish, don't rush off, greet, cheer, and re-live the race details. Go to the party that night, it's at some restaurant/club and it's a cool atmosphere with everyone loose, tired, but cleaned up and enjoying a welcome release and celebration - go and talk more about the race and tri-stuff - soon you will be back to reality where only a couple of your DA friends really want to hear about it...in detail.

Much more I'm sure, but enough from me train hard, race hard, have fun.

*thank you Curt and Mark for the time to share this info!

I Am Overwhelmed...

2006-01-20T14:43:00.000-08:00

I received this email from Ken's wife Sharon today and I am totally overwhelmed and blown away with emotion. In light of the challenges Ken and his family faces with his battle with cancer, she took the time to share this with the group today.

*****

Hi Todd,

A while back you had asked Ken for something to post to the blog and I don't believe he has ever sent you anything but I have something that I had worked on that I would like to submit on his behalf.

What you guys are all doing to support him in his fight is amazing and means the world to him. You guys have gotten him through some rough days already as I'm sure there are some more to come. He is my hero and you guys are too in sticking with him on a daily basis. I just want to say thanks!

And try and be kind as I'm not quitting my day job for the professional writing circuit any day soon.... ;-)

Sharon Smith

**Poem for Ken's Posting**

There once was a group of triathletes

Who trained with a guru named Tom

They swam, they biked and they ran

Every week from dusk till dawn

Among them were doctors and lawyers

And some that claimed to be members of Dallas' elite

A more organized group of type A's

I'm sure you probably won't meet

They roll out of bed before sun up

To meet and run at the park

Some days it's laps and paddles at the pool

With hundreds of meters to the mark

Against the wind on the weekend

The riders pedal miles around town

And with a bit of luck on the long ride

Everyone stays rubber side down

The training is an intensity

That the average person can't begin to comprehend

It's a unique mix of person

That finishes the tri to the end

With the same compassion each athlete trains

And the way they compete in each race

All support and back up each other

No matter what life gives them to face

So whether the race is measured as a triathlon

Or a challenge in life we have been thrown

Friendships and bonds are born daily

AND AS DALLAS ATHLETES THEY ARE KNOWN

Supporting Ken in a Very Visual Way!

2006-01-20T10:00:00.000-08:00

Ken Smith, you are an inspiration to us all!

There is so much support from your H2F team for your battle with cancer. We only hope we can provide you with the strength you need when you don't feel like you have it yourself.

Team member Jacob Freeby has his own special "shaved" way to show his support for your fight.

Jacob, great job and Ken, liveSTRONG and never give up!

What a Weekend!

2006-01-15T12:18:00.000-08:00

Tom Ryan sets the course
Originally uploaded by K. Todd Storch.

Quite a busy weekend of training!

Saturday:

Morning 2 hour 45 minute ride (and longer for some!)

2pm swim at Southlake Aquatic Center

Sunday:

1 hour run and 2 hour ride. Wow, the wind was back...

Tom Ryan has the course set as we enter week 10 of the H2F training.

Hats off to everyone! Keep focused and let's all get a good night's sleep.

100 points to Bennett who fought a battle with his punctured tire 2/3's through the 2 hour ride this morning...he lost and made a call to the family SAG wagon (picture!).

First Official Ride for 2006

2006-01-14T18:52:00.000-08:00

Get close to stay warm
Originally uploaded by K. Todd Storch.

H2F headed out for our 2 hour 45 minute training ride this morning! Today was the first official ride for Dallas Athletes for 2006 and it was cold!

We started the morning at 830a and it was in the 30's. It did warm up pretty quickly and was an beautiful day.

Kathi did her best to warm Bennett before starting the ride!

Why I Ride on Wednesday Nights...

2006-01-09T18:38:00.000-08:00

From Candy Sheehan's email to the H2F2006 YahooGroup - 1/9/06

I want to encourage you all to come out for the Wednesday night ride. I know it can be difficult to start a ride at 6:15pm, but it is worth your time.

I think the interval training helped increase my speed on the bike last year. Kathi, Clark, Bennett, and the rest of Tri 202 participated in these rides last January through March(?) and I think we all got stronger. It also gets you more comfortable riding in a pack.

Hint ~ definitely eat something before the ride. I try to eat a pb&j sandwich two hours before the ride. I can't eat anything closer to the ride because we go so hard.

After the ride I will scramble egg whites for dinner.

Hope to see you at the loop!

How to Stretch

2006-01-08T15:51:00.000-08:00

"Stretch for 20 minutes"...

Looking back on the past few seasons, when I saw or heard someone say this; I froze. Stretch?

Heck, I remember doing a few of these in High School, but for 20 minutes? What do you do for 20 minutes???

Well, thanks to a Starbucks' conversation with DA member Gregory LaMothe, my stretching questions are over. He shared with me a stretching exercise routine that takes just about 15 to 20 minutes to complete.

This comes from DA Amy Goddard and is fantastic. I go through this routine about 3 times a week during the evening and use a lot of these positions after workouts.

I have the .pdf file saved in our LINKS section here.

10 Seconds to Save Your Knees

2006-01-08T15:43:00.000-08:00

20 minutes into my 2 hour Saturday ride I realized that my right cleat screws were loose. My right foot was slipping on the cleat and I had lost my proper fit.

After tightening all 3 screws, I realized that I missed the proper fit by about 4 or 5 millimeters to the left. Yes, my right leg was hacked off at me that afternoon....

Take my advice and spend 10 seconds before you put your bike shoes on and be sure your cleat screws are properly tightened. Your knees and legs will thank you later.

I am thankful this happened on a training ride and not during a race!

Bennett Wants You to Answer This Question...

2006-01-05T18:53:00.000-08:00

Everyone answer this question - what did you eat BEFORE you worked out this morning? Nothing you say? Read on...

First let it be said that I am no nutrition expert, I just know what I have learned about my need for fuel (food) with respect to this crazy pastime we call triathlon. With that said, and without checking with the guru of our training, I recommend that we all start to experiment with our pre-workout (which becomes pre-race) fueling.

As the workouts get longer, the fuel needs get greater. Several of us, me especially, did not fuel properly for the workout last Saturday. I'm not talking about the "no fuel for the first 90 minutes of the workout rule", I'm talking about breakfast.

Yes, that elusive meal that most of us don't eat, or at least don't eat properly. If we are to perform to our maximum, we need fuel and we need it in our system before our workout starts. That doesn't mean a GU pack in the parking lot or a Clif Bar in the car on the way to the parking lot, or even that cup of coffee as you get dressed. I mean REAL breakfast, eaten early enough that you have time to digest and actually get the benefit of the calories.

Every one of us is different and you need to figure out what works for you with regards to pre-workout fueling. Start to experiment now so that you know what to eat on race day - that is not the time to figure it out. Here is what I have determined works best for me.

About 90 minutes before the workout or race starts I eat breakfast that consists of some or all of the following - whole wheat toast with peanut butter, low fat yogurt with granola and/or dried cranberries, an apple, plum or peach, a small bottle of Gatorade and two endurolytes on warm or hot days. It is important that you drink some fluid with whatever you eat in order to aid in the digestion.

As the workouts get longer and on race day I will eat all of this, usually reserving the fruit for closer to the start of the workout. (On Saturday mornings, if the workout is late enough I sometimes add one bite from a chocolate donut stolen from one of my kids or maybe a whole donut if I'm feeling adventurous - but I just do it for the nutritional benefits of the chocolate.)

I realize that this requires you to get up earlier in the morning and for some of you that is a challenge, but I promise it does make a difference in your performance. And at least for me, eating less than 30 minutes before the workout/race starts actually hurts because I haven't had time to process the fuel.

So, if I had the authority to make a homework assignment, I would recommend that you start to work on your fuel strategy NOW. Don't wait until race day or even next week, the more time you have to experiment the better.

To sweat..

**Thank you to Bennett Ratliff who contributed this post!

Gulf Coast Sign Up and Reservations

2006-01-04T19:23:00.000-08:00

All right H2F'ers! Time to get some affairs in order. By the pure power of peer pressure; I offer the following information.

Completed:

Signed up for the race here
Reserved a condominium at the race hotel, the Boardwalk Beach Resort
Booked my flight on American Airlines

Departing on Flight 3857 on Thursday, 5/11 at 835a
Returning on Flight 3860 on Saturday, 5/13 at 520p (getting back for Mother's Day!)

I know Matt has done the same, but not sure about anyone else.

What about you?

Nutritional Value of Foods

2005-12-29T16:15:00.000-08:00

I have begun to track my daily food intake, specifically looking for areas of improvement and protein consumption.

A found a great website to find out the nutritional value of almost anything. Warning! Most fast foods, including Starbucks are listed for you! (Tall, soy chai latte on left)

[link] to Nutrition Facts and Calorie Counter

Santa is a Triathlete...or is he?

2005-12-26T14:34:00.000-08:00

Some news is coming in from a few of you about this year's gifts.

Donna Park

My Christmas had a new theme. New helmet, cycling jersey, gloves...still waiting on the elusive new bike. It was sitting at Fed Ex on Christmas Eve, but should be arriving on Tuesday!

Todd Storch

Received the Tanita Ironman InnerScan Body Composition Monitor scale. I plan to use this to help monitor how much more body fat I add during the holiday season...

Candy Sheehan

Santa wanted me to be "stylin'" in 2006! Clothes for running, biking and yoga will keep me motivated. Santa (Tom Ryan and Tom Sheehan) thought I was a little "larger" than I really am...I got an oversized Xterra wetsuit. No need to borrow my neighbor's (18 years old) wetsuit once I get a SMALLER size. I am still staring at my Garmin Forerunner 301. It is in the box and I am intimidated to open it. I'm sure there will be lots of pieces and pages of instruction.

So, what about you?

Props for 4 H2F2006 Members

2005-12-24T06:00:00.000-08:00

As you know, Tom had awards this year at the Christmas Party. It was really cool to have each coordinator announce their winners.

Special shout outs to 4 of our own H2F Team Members; Tiffany Biggs, Kathi Werden and Candy Sheehan for their Triathlete and Cyclists of the Year awards! Kuay Sullivan wins the deserved Member of the Year Award as well!

Swimmers of the Year
Tom Geppert
Pam Kanthor

Cyclists of the Year
Candy Sheehan <--H2F2006!
Kathi Werden <--H2F2006!

Runners of the Year
Diana Stonecipher
Robert Fino

Triathletes of the Year
Leslie Horne
Tiffany Biggs <--H2F2006!

Ironmen of the Year
Cindy Culbertson
Curt Leonard

Member of the Year
Kuay Sullivan <--H2F2006!

Courage Award
Cindy Werner

Favorite Race of 2005

2005-12-23T02:30:00.000-08:00

The USAT's South-MidWest Region ballots are available online (although you can't vote online...mail? stamp? That is SO 1994...). Tom's DA races are on the ballot.

All ballots must be postmarked by 1/15/06.

Chose one from :
Small Triathlons (149 participants or less)

Texas Woman

Medium Triathlons (150 - 499)

Disco Tri
Texas Man

Large Triathlons (500+)

Redriver Tinman
RiverCities

Small Duathlons (99 or less)
Large Duathlons (100+)

See the ballot in December's Runner Triathlete News or download the .pdf here.

Goals for H2F

2005-12-22T08:16:00.000-08:00

All of us have individual goals for the Gulf Coast Triathlon and this training program. Email me yours (todd [dot] storch AT gmail [dot] com) and I'll post them here so we all can support each other.

Todd Storch
1) set a Half Ironman PR. Goal time is no longer than 5 hours 45 minutes (previous times were 6:04 and 6:10)
2) develop swim so I can maintain a 1:35/1:40 100y swim time without being exhausted
3) reduce my weight to 160/162lbs and reduce body fat % (Clark to help me establish measurable goal)

Kathi Werden
1) Cross the finishline upright and hopefully with a smile! (need a good finish line picture!)
2) Don't get eaten by sharks on the swim
3) Enjoy the journey and the people getting there

Matt Sunshine
1) set Half Ironman PR. Goal time is 5:45.
2) Lose weight. Get down to 180/184

Bennett Ratliff
1) finish Ralph's Half Ironman in the top half of my age group
2) finish Iron Star Half Ironman (Conroe) in 5:50 or faster - 2005 was 6:00:03
3) place in the Top 10 in my age group in a Sprint Triathlon - Best finish for 2005 was 12th at Texas Man
4) ride a Century either in training or somewhere fun
5) complete a one-hour lake swim
6) run the 2006 White Rock Marathon in under 4 hours
7) be as flexible as Kathi Werden - well, maybe half as flexible (I need to be realistic!)

Tiffany Biggs
1) Have FUN!
2) Get to know other athletes in H2F
3) Have a great swim
4) Finish smiling

Update: Nancy Toby in Virginia has a good blog posting on her future goals here.

Nutrition Hints for the Holidays

2005-12-22T06:41:00.000-08:00

Thank you to H2F athlete, Clark Ridley for this nutritional advice!

Grains based eating is not your friend. Try to limit your intake of these types of foods, if possible. They will increase your acidity and make you feel bloated and water retentive.

Natural antioxidants are found in foods with color - vegetables and fruits. Eat a lot of these. They combine well with all food groups and assist in digestion

From a digestive perspective, try and keep your carbs both complex and simple, separate from protein and fats

Always try to leave a little room in your stomach to assist digestion. Stuffing yourself impedes digestion and leads to reflux and heartburn

After you load up with holiday foods, don't get the guilts and go out on a high intensity workout to burn it all off. One of the greatest producers of free radicals is overeating of non-antioxidant foods. Another producer is a high-intensity workout in the anaerobic zone. In this case, 1+1 equals about 10. Don't do it. If you overindulge, admit it, enjoy it and do something about it the NEXT day

Merry Christmas and enjoy your holiday!

Sleep Homework Assignment

2005-12-17T10:16:00.000-08:00

Our homework assignment from Tom

Over the next 2 weeks, try and schedule 4 days in a row where you go to bed at approximately the same time. Then, wake up with no alarm clock.

Take the total number of hours slept and divide by four. For example, if you slept 33 hours over four days, your average hours of sleep was 8 hours and 15 minutes.

This is a KEY number! If you cannot get four nights in a row, make every effort to get at least three!

Escape from Alcatraz 2006!

2005-12-16T18:51:00.000-08:00

So, after 5 weeks of training...if you have been wondering if you have lost your mind signing up for the Gulf Coast 1/2 Ironman; think again! Here are some Dallas Athletes who put in a lottery bid for Escape from Alcatraz 2006 and won!

This one is for the crazy in us!

Curt Leonard: Just think; 2 lotteries and twice his name is drawn (Kona Ironman and now EfA)! Time to buy some lottery tickets Curt!

Donnie Walker: Texas A&M Corp of Cadets, fighter pilot saving the world, 2005 Florida Ironman and now he finally gets to escape from prison. This will be good practice for him a future career.

Cathy Mahoney: The Ironwoman who is always smiling! Stay tuned if she is still smiling coming out of swiming in 55 degree, shark infested waters...something tells me she will.

Cindy Culberson: Our Dallas Athlete female Ironman of 2005. I guess that award wasn't enough for Cindy! She needs even more for next year!

Mark Daniel: Mark completed EfA this year and he is back for even more punishment (if he ends up going...two in a row! two in a row Mark!)

Jeff Lynch: After the trip to Ironman Hawaii this year, Jeff decides that a stop off in San Fran must include a triathlon.

Mark Winters: His last name will be popular once they all hit the water...

Bart Bybee: No stopping this triathlete! Wetsuit be damned!

If I have forgotton anyone, please forgive me and leave a comment to let us know you are in!

**Thanks to Kathi Werden for the majority of this blog entry

H2F YahooGroup

2005-12-15T13:28:00.000-08:00

Thank you to Kathi for setting up our Yahoo Group!

If you haven't used a Yahoo Group before, don't worry; it isn't rocket science. Just means you need to accept the invitation that Kathi sent out and then you can email everyone by using the single email yahoogroup address.

There is also a place to save files, links, etc. for the group.

It makes sending an email out to everyone very easy.

The web address to our group is ->here<-

Thank you Kathi!

I uploaded a Stretching Exercise .pdf file on the site for you to use.

You can find it in the Links section of the site. As much as Tom discusses stretching, I highly recommend doing this set of stretching exercises. It will take you about 2o minutes to complete and is a great thing to do if you are watching TV and after runs/rides/bricks.

Triathlete and Cyclist of the Year

2005-12-15T13:16:00.000-08:00

Alex is a lucky guy
Originally uploaded by K. Todd Storch.

I think we are all very pleased to have these 2 wonderful athletes as a part of our group.

I'm also pleased that Alex is doing something else...jj Alex...am I?

Headed to Florida 2006

2005-12-14T18:23:00.002-08:00

The group has been named and started. Our fearless leader and coach, Tom Ryan has set us up in training groups.

Here's how they shake out:

Group One
Todd Storch
Matt Sunshine
Bennett Ratliff
Tom Sherrill
Richie Miller

Group Two
Edward Henderson

Nick Poirier
Tiffany Biggs
Jacob Freeby
Alex Romero

Group Three
Ron Murchek
Leslie Horne
Barb Kaufman

Jeff Hayward
James Webster

Group Four
Brent Murphy
Jeffrey Rider
Clark Ridley
Dean Madden
Ken Smith

Group Five
Kathi Werden
Candy Sheehan
Audrey Clausing
John Home
Greg Leaf
Michael Wecker

Group Six
Kuay Sulivan
Donna Park
Ginger Smith