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HELLO to my friends out there i am testifying abo...<br />HELLO to my friends out there i am testifying about the good work of a man who help me it has been hell from the day my husband left me i am a woman with two kids my problem stated when the father of my kids travel i never help he was living but as at two weeks i did not set my eye on my husband i try calling but he was not taken my call some week he call me telling me that he has found love some where easy at first i never take to be serous but day after he came to the house to pick his things that was the time i notice that things is going bad i help he will come back but things was going bad day by day i needed to talk to someone about it so i went to his friend but there was no help so i give it up on him month later i met on the the internet a spell caster i never believe on this but i needed my men back so i gave the spell caster my problem at first i never trusted him so i was just doing it for doing sake but after three day my husband called me telling me that he his coming home i still do not believe but as at the six day the father to my kids came to the house asking me to for give him the spell work to said to my self from that day i was happy with my family thanks to the esango priest of (abamieghe)esango priest he his a great man you need to try him you can as well to tell him your problem so that he can be of help to you his content email is this esangopriest@gmail.com indeed you are a priest thank you for making my home a happy home again. remember his email is esangopriest@gmail.comAnonymoushttps://www.blogger.com/profile/01464672000107001957noreply@blogger.comtag:blogger.com,1999:blog-4433152851906592254.post-22781516749812977052013-06-27T20:06:06.582-07:002013-06-27T20:06:06.582-07:00It's Boulder, can you spit without hitting a t...It's Boulder, can you spit without hitting a tri coach??<br /><br />I have friends who train with:<br />-Fast Forward Sports<br />-Boulder Coaching (Simon Lessing leads this up)<br />-MVA Coaching.<br /><br />I'm thinking I'm going to try my luck and try to get into Ironman Boulder, and if I do I'll be doing some rapid rampup as I've never done a tri before - I'm actually considering just going with the Ben Greenfield Triathlon Dominator program. That sorta thing works for me b/c I'm more self-motivated than coachable.. I actually stress out more with a coach. <br />The website looks super cheesy but I've been listening to his podcast for years and I think it's probably a decent plan not requiring triathlon to be your fulltime job - http://www.triathlondominator.com/<br /><br />Oh, and I've had friends who've worked remotely with Elizabeth Waterstraat before as well. They thought she was great for a remote coach.Andrea Hillhttps://www.blogger.com/profile/17494677163966389118noreply@blogger.comtag:blogger.com,1999:blog-4433152851906592254.post-54534576449426767582013-06-27T05:04:04.831-07:002013-06-27T05:04:04.831-07:00This is good advice. My $0.02 on a coach is I did ...This is good advice. My $0.02 on a coach is I did better with an online coach I didn't know. I was more honest with her about what my body was telling (screaming at) me. When I had local coaches, I did what was on the plan no matter what and wound up burned out and injured. With a stressful FT job, 2 teenagers and a hubby, sometimes life gets in the way. Stacey<br />(Completed my first IM at Texas. Heat was horrible. 1 and done for me.)Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-4433152851906592254.post-43924174378630810132013-06-26T16:49:32.859-07:002013-06-26T16:49:32.859-07:00Just did my first Olympic Tri last month and reall...Just did my first Olympic Tri last month and really enjoyed it. All but the run - and I'm a runner!<br /><br />Get a coach to critique your swim and bike technique. The more efficient you swim/bike, the fresher you will be for the run. <br /><br />During my training, since I didn't have a coach, I was constantly trying new things looking for the most progress with the least effort. A coach would have saved me all the guesswork.Anonymoushttps://www.blogger.com/profile/05260192276410085424noreply@blogger.comtag:blogger.com,1999:blog-4433152851906592254.post-83944982358403771472013-06-26T14:32:54.315-07:002013-06-26T14:32:54.315-07:00I have to admit, I've never done a tri or iron...I have to admit, I've never done a tri or iron man event, so sorry I cannot add any advice. However, a qualified coach that has 'your' best interests can be priceless. Cherylhttp://ellipticalmachinesreview.org/noreply@blogger.comtag:blogger.com,1999:blog-4433152851906592254.post-22162752046744550842013-06-26T11:27:49.734-07:002013-06-26T11:27:49.734-07:00I'm Leah's sister-finally getting around t...I'm Leah's sister-finally getting around to checking out your post! It's so exciting what you're doing! I can give you some general advice-I'm training for my first Ironman as well. It's in Sept, and I've been training since Nov. My husband has deemed himself my coach, which is great! He read at least 20 books on triathlon training/racing, and came up with a good training program for me. He also sent me to a swimming class to learn proper technique. Other than that, I don't have a coach. I DO have a tri bike though and I would recommend it. If you don't want to spend the money though, a road bike with aero bars would work-a lot of people just do that. In terms of training, I do about 20-25 hrs a week (but I'm a little crazy) ;) Here's how it breaks down. <br />Monday: lift and 30 min swim<br />Tuesday: Run workout for speed, optional recovery bike, swim workout (either pool or open water)<br />Wednesday: 2 hr bike workout<br />Thursday: Run workout on hills, swim workout<br />Friday: 2 hr bike workout<br />Saturday: Long run (I extend it by 2 miles per week), long swim, optional recovery bike<br />Sunday: Long bike (I extend it by 15 min per week), 15 min EASY run after the bike<br /><br />The main recommendation I have is make sure you do bike workouts to build your strength since you are a runner (it's my weakest event since I am a runner). And also, make sure you get a lot of open water swim practice! <br />If you have other questions, or want to read about my training adventures, check out our blog: www.runningwithhaynes.com Hannah Stedgehttp://www.runningwithhaynes.comnoreply@blogger.comtag:blogger.com,1999:blog-4433152851906592254.post-50188974112886336472013-06-25T19:53:25.717-07:002013-06-25T19:53:25.717-07:00My tri coach is amazing... Craig Howie. Howie End...My tri coach is amazing... Craig Howie. Howie Endurance ProjectAnonymoushttps://www.blogger.com/profile/04933972545672153749noreply@blogger.comtag:blogger.com,1999:blog-4433152851906592254.post-81834544293160262952013-06-25T12:13:04.777-07:002013-06-25T12:13:04.777-07:00Yeah, she hated it, but weathered the Texas heat a...Yeah, she hated it, but weathered the Texas heat and humidity with flying colors. My sister trains close to that Ironman race site and some of her friends had trouble finishing or did not finish due to the conditions, so I don't laugh at that training method anymore. She didn't do it a lot, but enough so that her body acclimated and she knew how to hydrate and fuel in that ugliness.I guess if we're crazy enough to do a race this long, why not add another layer haha!The Wrinkled Barbellhttps://www.blogger.com/profile/05337664199882131306noreply@blogger.comtag:blogger.com,1999:blog-4433152851906592254.post-8810765580967277632013-06-25T11:14:00.228-07:002013-06-25T11:14:00.228-07:00OMG....riding on a trainer in a bathroom with the ...OMG....riding on a trainer in a bathroom with the heat on sounds horrible....I would be so happy to get back outside that I couldn't contain myselfHollynoreply@blogger.comtag:blogger.com,1999:blog-4433152851906592254.post-89799604568474657632013-06-25T09:35:49.626-07:002013-06-25T09:35:49.626-07:00So exciting that you are doing this, Beth!
I'...So exciting that you are doing this, Beth!<br /><br />I'd go with a coach, but I am not good at training unless I have a set plan and some accountability. You seem more like the type who doesn't need that.<br /><br />Tri bike - I'd say you can justify it if you plan to do more tris. Not necessarily IRONMAN tris, maybe just a few Olympic distance tris ...ultrarunnergirlhttps://www.blogger.com/profile/12509015436909032553noreply@blogger.comtag:blogger.com,1999:blog-4433152851906592254.post-7003676211267182972013-06-25T09:35:20.301-07:002013-06-25T09:35:20.301-07:00Definitely talk about it (honestly) before the rac...Definitely talk about it (honestly) before the race. My husband and I have an agreement that we'll run together as long as we can, but if one of us needs to slow down or go ahead, we're free to do it and it's okay. Talking it out sets clear expectations, which can help avoid resentment. :)Denise S.http://fitfocusedblessed.comnoreply@blogger.comtag:blogger.com,1999:blog-4433152851906592254.post-65657785016090187092013-06-25T09:11:40.410-07:002013-06-25T09:11:40.410-07:00A few more tips as I've seen comments come in....A few more tips as I've seen comments come in. I got my tri bike in November and fell in love right away. I love feeling compact and it's a great way to ride in wind. However, your legs muscles are used slightly differently so if you go the direction of a tri bike or aero bars, you need to start asap to get your legs used to it. I've also found it takes time to get used to your shoulders and upper being in that position for hours at a time. So transfer to aero now or not at all. And I happen to feel very much in control of my bike, but some people have trouble transitioning and don't feel stable or safe in that position so be aware of that possibility. I am fortunate enough to train with really experienced triathlon coaches and athletes who podium or go to worlds so little old me just soaks in the knowledge. One of their big training tips has been to ride in a trainer for most of your rides so you can control your training. I've gained so much ground doing my main rides in a trainer vs. riding on the road. The trainer is much harder and makes the road feel so much easier, so something to consider. The trainer also helps you set up weather conditions that are similar to your race conditions. We had someone training for IM Texas and so she rode in a bathroom with a heater on. Hot and humid, but boy was she ready for the conditions and did great for a first timer. Another big tip is to focus significant effort on the bike. The best marathoners in the world tank during the run portion when they aren't super strong on the bike. I've been told over and over that you want to be so incredibly strong on the bike that you can hop off and run a marathon. And also consider a training schedule that has you doing a long bike on Saturday and a long run on Sunday. You'll have a strong bike on fresher legs, followed by running on tired legs. I know this training style has kept my legs injury free so far, and I am mentally getting used to going out for a 12 mile run on tired legs and just don't care anymore. And one very last tip. You are going to want to quit. Your mind is going to tell you all kinds of stories to get you to stop with the insanity. So find a great mantra that will help keep you going. Everyone goes through it. My innter voices say it is just one day at a time, and sometimes it is just one hour or one mile at a time. At the darker moments it tends to be...shut up and just bleeping do it and I yell at the wind or something stupid that helps me feel better and channel my mojo to get back in the game. And so far it has worked. Best of luck to you and I look forward to following you through our similar journeys :)The Wrinkled Barbellhttps://www.blogger.com/profile/05337664199882131306noreply@blogger.comtag:blogger.com,1999:blog-4433152851906592254.post-62436731051618122342013-06-25T08:08:04.369-07:002013-06-25T08:08:04.369-07:00WOOOHOOOO!!!! I'm excited that your are doing...WOOOHOOOO!!!! I'm excited that your are doing IMFL!!! That will me my first full iron! We volunteered last year to register for this year so we got an idea of what the weather is like down there in November... still pretty warm!! We also did the Gulf Coast Tri (70.3) a few months ago which is the same course as the IM.... and you are correct about the bike course... flat and fast... BUT... lots of headwind!!! LOTS!!! I would suggest that you be prepared for heat and for sure humidity!! Especially consider those two things with your hydration and nutrition plan!! and then there's that ocean swim! we swam the 1.2 miles for the GCT and the first thing I did when I got home was order some tinted goggles... the sun glare was nasty and with the waves it made sighting really tough!!! Good luck with your training... and I hope to get a change to meet you at the race!!!!michelle veneehttps://www.blogger.com/profile/17726703672880089799noreply@blogger.comtag:blogger.com,1999:blog-4433152851906592254.post-19394756752806260042013-06-25T08:07:33.789-07:002013-06-25T08:07:33.789-07:00I think you have enough experience to get yourself...I think you have enough experience to get yourself thru the training. But because you've had past injuries, you really need to be careful when you try to ramp up in such short time. <br />1. It's a flat race and in order to train your muscles for a flat course, you should be trying to train in the flatter areas where you live (hard to do but...)<br />2. You've got the running. You just came off a hilly marathon so you know you can simply keep up the running endurance.<br />3. You don't need a tri bike. Keep in mind they are more uncomfortable and for your first Ironman, stick with your road bike. <br />4. My plan would be to do a lot of BRICK workouts with emphasis on the swimming and cycling.<br />Joannehttps://www.blogger.com/profile/09461582280228312213noreply@blogger.comtag:blogger.com,1999:blog-4433152851906592254.post-37520862285730689972013-06-25T06:39:03.518-07:002013-06-25T06:39:03.518-07:00I admit to not having read all of the comments abo...I admit to not having read all of the comments above (sorry!) but the biggest thing I did while training for a tri (read, SHORT tri...not an ironman!) was mixing up the trainings to get more than one activity in a day. Learning to go straight from a bike to a run was a big challenge for me...and my legs :) Good luck! :) I LOVE reading this blog :)Malloryhttp://www.malloryandbrett.comnoreply@blogger.comtag:blogger.com,1999:blog-4433152851906592254.post-19854852757815830502013-06-25T05:22:00.565-07:002013-06-25T05:22:00.565-07:00I don't have any advice for you because I'...I don't have any advice for you because I'm nowhere near that hardcore so I wouldn't have a clue what to suggest. Only one (slow) marathon under my belt, but with my current fitness level, I'm not even sure I could safely do a 10K! Anyway, I just wanted to say I LOVE hearing about your Ironman training ... I've never known anything like this, so it is really interesting to hear about! I'd love to hear lots more details along the way!! You know we runners get off on numbers. :)Asia K.https://www.blogger.com/profile/15943168324037082966noreply@blogger.comtag:blogger.com,1999:blog-4433152851906592254.post-88081040709257546032013-06-24T23:33:22.434-07:002013-06-24T23:33:22.434-07:00Ok, you have too many runners and not enough triat...Ok, you have too many runners and not enough triathletes reading your blog. Few things that haven't been mentioned.<br />1) You're a good runner. A strong runner, with all the elevation gain you've been getting lately(Which, incidentally, is not particularly useful in Fl. You're just training yourself to run slow). So, you'll finish the run, even if you don't break any speed records. Problem is, the running, which is the training you like and logistically the easiest, is where you have BY FAR the best chance to injure yourself. Nearly all the elites really emphasize the bike in training. You can get all the aerobic benefit you need, and strong legs, with a fraction of the injury risk.<br />2) A tri bike, if you have the means and the time to train your body to be efficient in that position, will not only shave minutes off your time(1 mile/hr x 6hrs = 6 miles closer to the finish which = 20ish minutes...) but will also, and perhaps more importantly, save your legs a little more for the run. One function of the aero geometry is that is uses your muscles differently compared to a regular street bike. So, it's not just a matter of saving a minute or 2, it's starting the run with fresher legs as well.<br />3) If you're worried about the heat you could turn off the A/C in your car and house until the race...:-) <br />4) Don't know anything about the other coaches mentioned, but Joanna Zeiger Shenk is in your general vicinity.. http://www.joanna-zeiger.com Her qualifications are likely unparalleled.@terrysrunninghttp://www.facebook.com/terrymillernoreply@blogger.comtag:blogger.com,1999:blog-4433152851906592254.post-52066921613302429402013-06-24T22:36:33.886-07:002013-06-24T22:36:33.886-07:00I have 2 IRONMANS (or is it IRONMEN) under the bel...I have 2 IRONMANS (or is it IRONMEN) under the belt, and have helped a couple of friend finish theirs, so this is what I will tell you:<br /><br />17 weeks is a long time... you have just run a marathon and if you were running another one it would be no problem.<br />you are already swimming far more than I ever did, swimming is the easiest leg (and I can't swim) for swimming, I would put on the wetsuit and hit the open water for an hour every other week. other than that your 45min in the pool 2 x a week is more than enough.<br /><br />After my 2nd ironman I said never again if I don't have time for the bike... 6-7-8 hours is a long time... So we need a long ride on the weekend 3-4-5 hours, then get of the bike and run 20min only brick session needed. you mid weeks 2 rides are enough... Oh keep the short rides flat, so you have to pedle the whole time. and yes tri bars sooner so you get use to them.<br /><br />Run, run lots... remember that the run is going to be slow, and you could easiler walk half of it. so put in a long run of 2+ hours and then I would go for 3 other runs, and one of then a session of sorts.<br /><br />Then rest, take the 6 weeks to go off, do almost nothing... yes total rest... then put in 4 more weeks of training.<br /><br />Problem with a coach, they often think you want to win... or train like a pro... If I IRONMAN again I will look at swimming lessons, I'm that bad. <br /><br />Good Luck<br /><br />coach dionhttps://www.blogger.com/profile/14464619260070895703noreply@blogger.comtag:blogger.com,1999:blog-4433152851906592254.post-61112490521417597352013-06-24T22:15:40.569-07:002013-06-24T22:15:40.569-07:00I've heard that the Coeur d’Alene Ironman is i...I've heard that the Coeur d’Alene Ironman is intense. I know people who are training for a half. That is on my bucket list for sure. I'd be interested in hiring a coach. I like structure...maybe not being told what to do but a schedule would be nice! Right now a marathon is on my list. I need recommendations for that. Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-4433152851906592254.post-89030448524872804562013-06-24T21:52:48.481-07:002013-06-24T21:52:48.481-07:00I just had a good fall in Leadville today; tore up...I just had a good fall in Leadville today; tore up my ribs and ankle and knee. I wish you and Ken would have been with me to carry my butt down that mountain...ugh.<br /><br />Anyway, you know my thoughts on a coach. I'd love to hear what you thought of the others you spoke to (ran with Kiki (Kirsty) today but I didn't ask anything). I think a coach is wise, if you can afford it. And if you want a tri bike, and can afford it, then do it. Maybe look on Craig's List.<br /><br />I have an athlete doing IMFL. I'm going by the book beings I've never done a full IM. I think I'm just there for support, cuz I really am just reading the book and throwing it out there. It's always nice to have support though :).<br /><br />Have a blast in Vegas...maybe we can get together when you get back.<br />Jillhttps://www.blogger.com/profile/10174883718651790845noreply@blogger.comtag:blogger.com,1999:blog-4433152851906592254.post-29897039163471567932013-06-24T21:06:23.902-07:002013-06-24T21:06:23.902-07:00I did IMAZ in 2011 and used the advanced program f...I did IMAZ in 2011 and used the advanced program from Be Iron Fit (no coach) but did longer rides than the plan called for. I used a road bike as I can't afford a tri bike. IMAZ bike course is flat and windy and I came off the bike in the top half of all the racers (men and women), and bike is my weakest leg. So i don't think you need a tri bike. If you want one, well, that's another story. I never ran longer than 3 hours and ran the entire marathon on race day. You can email me if you want more detail. By the way, we had a rattlesnake coiled, rattling, and ready to strike at us on our Saturday trail run as well! It was quite nerve wracking!<br /><br />JenniferJenniferhttps://www.blogger.com/profile/02343721927655942108noreply@blogger.comtag:blogger.com,1999:blog-4433152851906592254.post-44850493991483936502013-06-24T20:49:35.735-07:002013-06-24T20:49:35.735-07:00Hire Jabe Hickey as your coach. Tell her it's...Hire Jabe Hickey as your coach. Tell her it's an internship and don't pay her.Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-4433152851906592254.post-16084807457110053412013-06-24T20:16:05.306-07:002013-06-24T20:16:05.306-07:00Definately get a coach! It's worth every dime ...Definately get a coach! It's worth every dime when you get to the start line of something as daunting as an Ironman and can feel confident that you did what you needed to do to get through it. <br /><br />Also, brick workouts should be a regular part of your weekly schedule. Even if it's a 30 minute aerobic run after a long bike it's worth it. You've done a tri so you know what the legs feel like after the bike. Imagine after an IM bike, at the start of the marathon. <br /><br />Good luck! I'm racing Florida too! It's my second full - I did Mont Tremblant last year.tri like maryhttps://www.blogger.com/profile/02096897900587123961noreply@blogger.comtag:blogger.com,1999:blog-4433152851906592254.post-83714463089806948362013-06-24T18:38:41.011-07:002013-06-24T18:38:41.011-07:00I agree, all that oxygen should feel so good! Give...I agree, all that oxygen should feel so good! Given your time constraints I think a coach is well worth the investment. My husband has completed 3 IM's, and his training plans (in the most basic sense) came down to this: Each week make sure you do a long run, a long bike, and a long swim, building up to 20+ miles, 100 miles, and 2 miles, with shorter workouts of each sport on the non-long days, and incorporating those shorter workouts into "bricks" so your body gets used to the transition between events. You've got a terrific fitness base already (hello marathon) so really, you're just trying to maintain the long run and add in the bike and swim. Easy peasy, right? BTW you're my hero!Traceynoreply@blogger.com