Happy Father’s Day to all the great dads out there

I love you pop!!!

I was not sure that todays prescribed workout would go well with my slight knee “issue”. My schedule called for the longest open water swim of the season with a short transition to a 12 mile run. I prepared myself to attempt the full workout but I was worried about what not completing the workout would do to my confidence.

I showed up to the lake , stuffed myself into my wetsuit. The water was pleasantly cool and clear. I started my swim and my arms felt age and stiff, but after a while I settled into it and felt easy and fluid. I was able to swim 2 miles in 52 minutes, and I am happy with that.

After the swim I got ready to run and was grateful that my kit was wet from the swim because it was already getting very warm. The run wasn’t pain free but it went better than expected and the pain was manageable. The pain never got worse during the run, it just seemed to come and go. Overall I am very happy to have completed the workout and am looking forward to my half ironman in two weeks!

One of the best thing about having family that is into triathlons and duathlons is getting to combine training and family time. Tonight my awesome parents, Cory and I are riding our bikes to dinner instead of driving.

Hi everyone-

Happy Thursday! I want to start with a question for all of you. Has anyone ever used ART (Active Release Techniques)?

ART is defined as:

ART is a patented, state of the art soft tissue system/movement based massage technique that treats problems with muscles, tendons, ligaments, fascia and nerves. Headaches, back pain, carpal tunnel syndrome, shin splints, shoulder pain, sciatica, plantar fasciitis, knee problems, and tennis elbow are just a few of the many conditions that can be resolved quickly and permanently with ART. These conditions all have one important thing in common: they are often a result of overused muscles.

What is an ART treatment like?

Every ART session is actually a combination of examination and treatment. The ART provider uses his or her hands to evaluate the texture, tightness and movement of muscles, fascia, tendons, ligaments and nerves. Abnormal tissues are treated by combining precisely directed tension with very specific patient movements.

These treatment protocols – over 500 specific moves – are unique to ART. They allow providers to identify and correct the specific problems that are affecting each individual patient. ART is not a cookie-cutter approach.

I am thinking of trying this therapy for the little “thing” I have been feeling in my knee. Thought? Have you tried it?

All information was found at the ART website

Source

What can you do if smoke from wildfires is affecting you and your family?

There are a few simple actions you should consider that can minimize exposure to smoke that makes its way into a community. The extent of the precautions you take should reflect how heavy the smoke is, how long it lasts, and your household’s risk as described above.

• If you smell smoke and/or are beginning to experience symptoms, consider temporarily locating to another area as long as it is safe for you to do so.

• Seek out locations where air is filtered. For example, heading to the local mall, movie theater or recreation center can provide some temporary relief. Local health officials often can help locate places with better air quality during extended smoke episodes.

• Close windows and doors and stay indoors. However, do not close up your home tightly if it makes it dangerously warm inside.

• Only if they are filtered, run the air conditioning, the fan feature on your home heating system (with the heat turned off) or your evaporative cooler. Keep the outdoor air intake closed and be sure the filter is clean. Filtered air typically has less smoke than the air outdoors. Running these appliances if they are not filtered can make indoor smoke worse.

• If you have any HEPA room air filtration units, use them.

• In smokey air reduce your physical activity level. Avoid exercise or other strenuous activities in heavy smoke. If smoke is simply unpleasant or mildly irritating, changing the timing of a few activities may be all that is necessary.

• Give extra attention to the things that help keep a person healthy at any time. Make healthy eating choices, drink plenty of fluid, get ample sleep, and exercise in clean air. To the extent that you can, avoid or mitigate stress by keeping in touch with friends and family, exercising, and using other methods of taking a break from worries.

• Avoid smoking secondhand smoke, vacuuming, candles and other sources of additional air pollution.

• Commercially available dust masks may seem like a good idea, but they do virtually nothing to filter out the particles and gasses in smoke.

At Night:

• At night smoke may move in different directions than smoke does in the day, and can be heavy–especially if the outdoor air is still. It tends to be worst near dawn.

• Close bedroom windows at night.

• To prepare for nighttime smoke, consider airing out your home during the early or middle of the afternoon when smoke tends to be more diluted. Use your best judgment. If smoke is thick during the day, follow the tips above.

If symptoms persist or become more severe, please contact your primary health care provider.

Todays post is just five random things, so here we go:

1. I am so excited for a day off, I haven’t had a full day off in three weeks and it’s long overdue! (ok I can’t complain, most of that time was in Mexico, but I still need to do laundry and grocery shop)

2. My mom is participating in a triathlon clinic that ends in a practice race tomorrow, I can’t wait to go cheer her on.

3. I have the biggest brick of the season on my schedule tomorrow with a 60 mile ride and 6 mile run

4. I got back into my wetsuit for the first time this year, win!

5. It’s national donut day, I love all these silly national __________ days, it’s extra fun because Portland’s VooDoo Doughnuts is opening a shop in Denver this fall!

Source

I was supposed to race my first triathlon this weekend, but unfortunately they moved the date of the race to September, same day as IMLT. So now my focus is on my next race that is a half ironman. I have just over three weeks before the race, two weeks (three if you include this week) to focus on getting some solid training in before a mini taper. I didn’t get much training in while I was in Mexico so I really need to get to work!

I am so looking forward to Pac Crest I raced it back in 2011 and LOVED it, probably my favorite race I have ever done.

It’s a big endurance festival that includes the long course triathlon, olympic triathlon, marathon, half marathon, 10k, 5k and some really cute kiddie events. The events are held in Sun River, a really cute resort community in central Oregon. The bike course goes around Mt. Bachelor and the views are breathtaking!

Temperatures for this race can be all over the board, we lucked out in 2011 with warmish temps although the swim is notoriously cold. Last year it was freezing! So fingers crossed for warm water and coolish air.

What is your favorite race and why?