Girls on the Run Indoor Tri/Du in Cincinnati

A friend of ours is putting on a charity indoor triathlon / duathlon for Girls on the Run for Cincinnati on 12-16-2012, if you are interested in helping a great cause, please read below for details

Check out Jessica's Website for more information

Inspiration--> who? what? when? where?

I am inspired daily. Really. There are few times that a day goes by that I don't stop to think "HUH, good for them" and something doesn't inspire me... there are countless times, when I scratch down something that might be of use down the road, or an idea that I have...

I am excited for this re-launch  of this blog, and excited for all and everyone to follow me along the journey, oh yes the JOURNEY to get to $50,000!

As I watch the end of the election, I see that we have just elected our 44th president.  Pretty cool to think that we have a country that we can vote... what inspired those men so long ago, what inspires them now?  I am still waiting and wishing for some lucky well off individual to look into all the facebook messages about the election and just donate $5 per comment, shoot, I will take $1 dollar per comment :)

I am inspired by my little girls that I have the wonderful joy of running with... they have they heart and spirit that makes all the different ideas come to one common goal.. $50,000!

I first want to thank a special HUGE thanks to Meggie (Schroth) Hunley... your creativity and thoughtfulness to donate your time to help me start my design drawings for my new blog turned this to exactly what I was looking for!  THANK YOU AGAIN, your talent will never be forgotten.

I also want to say thank you to all my family, friends, clients and co workers who actually believe in me.. Your kind words and genuine thoughts will go further than you will ever know.

Thank you to Girls on the Run of Cincinnati... Without your help and patience, this year wouldn't be as much of a success as it will be :)

So, with that being said.. take  look  around, especially under each page, learn the page, and come back.. frequently!  Ironman Wisconsin 2013 will be here before we know it!

Here are a couple of events we have planned so far, read about them, then GET INSPIRED :

INDOOR TRIATHLON/ DUATHLON  ~ DECEMBER 16, 2012

Timed Wave Start - 3131 Queen City Avenue, Cincinnati Ohio 45238 

Ever look back and think, I wish I would have, could have, should have tried doing a multi-sport ?  This is the perfect way to start...and succeed!  Perfect way to have fun with your friends and go as hard as you can for the time period.. and see what you can do!

There are two different ways you can participate, and here are the details :

Both events will be done in timed waves to accommodate all participants from first timers to age groupers to pros!  Both events will be timed in their respected different avenues of fitness.  Distance traveled throughout the timed portion will allot in points.  Timers and counters will be working the entire day!  The individual whom travels the furthest in each portion will receive 100 points, second highest will receive 99 and so forth.  This will be done for each event.  Highest points in age brackets will be given prizes.  Door gifts will be given out to each participant as well as refreshments will be provided.  You do not need to be a member to participate, all are welcome to step up to the challenge!

Triathlon Details ($35 Dollar Donation):  

• 10 Minute Swim in a 25 meter lap pool 
• 10 Minute Transition to change in single sex locker rooms then to Spin Bike.
• 20 Minute Spin Bike on a Kaiser Spin Bike - you may use SPD bike cleats, but not required. 
• 3 Minute Transition to Treadmill 
• 15 Minute Treadmill Run/Walk 
• FINISH :)... you are a triathlete!
• REGISTER HERE 

Duathlon Details ($30 Dollar Donation):

• 15 Minute Treadmill Run/ Walk
• 3 Minute Transition to Spin Bike.
• 20 Minute Spin Bike on a Kaiser Spin Bike - you may use SPD bike cleats, but not required. 
• 3 Minute Transition to Treadmill.
• 15 Minute Treadmill Run/ Walk
• FINISH :)... you are a duathlete!
• REGISTER HERE 

Raffle tickets will be sold for a Brooks Airbush Studio Personalized Airbrush Helmet!  Perfect for your upcoming season next spring!  Brooks Airbrush will work with you one on one to set yourself apart from your competition, and design just what you are looking for up to a Level 3 Design!  These are individualized and look incredible, take a peak at their website to get an idea of what to look for:  http://brooksairbrushstudio.com/  Chances will be sold $10 dollars a chance at the event!  All collections will also be donated to GOTR!~
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

8 Hour Indoor Spin / Bike Trainer Challenge! ($20/hour  or $150/team Donation)

January 27, 2013 Mercy Healthplex 3131 Queen City Avenue

 10:00am-6:00pm

This is one of our favorite events that we have hosted over the years! 8 hours seems like a long time on the bike when according to statistics, most Ironman triathlon finishers spend an average of 6 hours and 25 minutes to finish the bike.  This is meant to be a challenge to you and your endurance threshold.  We will provide certified spinning instructors throughout the entire 8 hours as well as a motivational slide show to keep your mind busy!  Plan to arrive 20 minutes early to get your bike number and check in!  Ride scheduled to ride every hour 10:00am-6:00pm.

• Spinning individually? Sign up for as many hours as you can ride for!  Want to do more than one hour, but have a break in between, that is fine too as we will try accommodate you accordingly.  We ask you to pay a $20 an hour donation for your challenge.  REGISTER HERE
• Signing up as a team?  Wonderful!  Designate one person to be your team captain to fill your bike with your friends and family for 8 hours in any combination you want.  Only one person needs to register the entire team for the block of time and we are asking you for a $150 donation for the day. REGISTER HERE
• Bringing your road bike to set up your trainer? Fabulous!  Who doesn't love a trainer party with your closest teammates and friends!  Bring all your equipment  needed - trainer, bike, towels, etc.  We ask you to pay $20 an hour as your enjoy our music, motivation, and refreshments to rdie as long as you can before you stop.  Start that  base winter training off right on the right track ! REGISTER HERE 

Raffle tickets will be sold for a Brooks Airbush Studio Personalized Airbrush Helmet!  Perfect for your upcoming season next spring!  Brooks Airbrush will work with you one on one to set yourself apart from your competition, and design just what you are looking for!  These are individualized and look incredible, take a peak at their website to get an idea of what to look for:  http://brooksairbrushstudio.com/  Chances will be sold $10 dollars a chance at the event!  All collections will also be donated to GOTR!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

BOOT CAMP FOR PAIN LOVERS ~ February 16, 2012 

9:00am Mercy Health Plex 3131 Queen City Avenue, Cincinnati Ohio 45238 

Not sure how to spend your Valentine's Day weekend?  Come join us for a Boot Camp for Pain Lovers .

. We welcome all those that are single and those in a relationship, but especially for all those that love Pain right around Valentine's Day! Pain for our muscles and love in our hearts of course! Bring your friends for this fast pace, fun, and kick butt work out as we participate along side Personal Trainer Shawn Baker in his wonderful hot pink tutu.  He isn't trying out to be cupid, not that we know of at least, but he did lose a bet with fellow Girls on the Run coach Amy that he promised to dance around and pump his weights while modeling this hot new look for the holiday!  Only a $5 dollar donation to participate.. bring your friends !  REGISTER HERE !

Read More

Three Easy Steps to Beat the Post-Race Blues

By Ben Greenfield

It's an all-too-common scenario in triathlon - you've signed up for, trained for, and completed your race. The finish-line pictures have been taken, the post-race parties and high-fives from friends are now past, the swim, bike and run sessions in your planned-out program are over, and suddenly you have a big, empty void in your life.

You feel depressed. Down. Unmotivated. Unfit. Lost.

You aren't alone. This phenomena is called the "post-race blues", and it happens to basketball players after they win a big tournament, tennis players after they achieve their desired ranking, golf players after they conquer a new handicap, or football players after they win the championship.

The post-race blues are entirely natural. Just think about it: if you had infinite amounts of joy, satisfaction, and self-fulfillment after accomplishing your goal, then you'd never have any incentive to move on to another goal! You'd just sit around basking in gumdrops, rainbows, and sunshine the rest of your life.

Heck, Ironman triathlon probably wouldn't even exist if it weren't for the post-race blues, since folks would just keep on doing sprint triathlons as that would give them more than enough happiness. But post-race blues are a reality, and you do need to know how to handle your post-race blues to move on to bigger and better things. So in this article you'll learn three easy steps to beat the post-race blues.

How To Beat the Post-Race Blues Step #1: Log Your Journey. Often, post-race blues are amplified by a lack of closure, or the feeling that you finished an important event but still have unfinished business. Writing can be incredibly cathartic, and allow you to project these feelings onto paper, whether for yourself or the rest of the world. In the modern age, this is most easily achieved by blogging, with your race ramblings, your photos and your videos - but you can also simply write notes to yourself in a journal. Whichever method you decide, attempt to answer these questions: What did you do? How did you prepare? How did you feel during the event? How did you feel after the event? What would you change?

How To Beat the Post-Race Blues Step #2: Reboot and Refresh. If you try to "mask" your blues by jumping right back into swimming, cycling and running, you might last a couple weeks before mental fatigue and boredom set in. The same can be said for individuals who "Qualify for Kona" and jump right back into hard training, or don't get the PR they wanted, and jump right back into hard training. So instead, you should "reboot and refresh". How? Pick up a new sport (like golf), choose a new hobby (like studying red wine or playing the guitar) and find other sources of joy and fulfillment (like hanging out with your friends and family). Give yourself 2-3 weeks of complete down-time without any pressure to swim, bike or run.

How To Beat the Post-Race Blues Step #3: Create a New Goal. The empty valley created by an achieved goal is simply screaming to be filled by a new mountain for you to climb. Once you've completed your re-boot and re-fresh, or during that time, pour through triathlon calendars, triathlon magazines and race reports to find an even that truly excites you. A new distance? A unique destination? A group or club event? As soon as you have found your new goal, it is important to register for the event and find a plan to get you ready for the event- remember you want to strike while the iron is hot and you have an empty void to fill. Most importantly, remember that your goal doesn't have to be a new race. It can also be getting six-pack abs, losing 20 pounds, or even becoming a rock star on the electronic keyboard.'

By following these three steps to beat the post-race blues, you can avoid the trap that many fall into: achieving a goal, becoming depressed from the empty void, then gaining 30 pounds or giving up on their sport because they just don't know what to do next.

Read More

Why Do You Tri?

Why Do You Tri? by Jackie Miller


If one percent of the World’s population competes in triathlon, then one percent of those triathletes compete in long course. It’s not the norm to want to put your body through such rigorous training. Why do you do it? Is it to improve your health, to reduce stress, to increase energy? Is it to be a good role model to your kids? Maybe, your career is not challenging enough anymore and you need something major to strive for. Is it to look good in those jeans? Is it to be able to tell people that you are a triathlete, maybe even an Ironman? Maybe it’s to get out of those weekend chores. After all, there is a lot of weekend training involved in long course triathlon! Are you running to something, or from something? It doesn’t matter what your reasons are. Just know WHY you want to do it and ingrain them in your mind. There are going to be times when you are going to have to search deep inside yourself to pull those reasons out in training and racing.

In the months preceding the starting line you will ask yourself, "Why?" "Why am I waking up at 4am to train before school or work? Why is my family at home watching cartoons and eating breakfast and I’m on my bike for 6 hours? Why can’t I go to that great party? Why do I have to leave early? Why am I putting my body thru this? Why do my friends think I am no fun anymore?" I don’t have to do all of this, so why am I doing it?"

You are going to be all alone on a 12 or 20 mile training run, no one to talk to, it’s hot, and you still have a long way to go. You are wondering why you are about to do a long open water swim, and it’s freezing out.

Your quads are still burning from yesterday’s brick, so why are you doing yet another long ride today. Why are you doing this? You don’t HAVE to. Tears will fill your eyes, because all of a sudden you will dig deep, and you will KNOW. You will remember WHY.

"In the beginning it’s hard to understand that the race is not against others, but against that little voice in your head that tells you when to quit." Charles Brenke

Now, you have put the training in. You are on YOUR race. The Race. THE one you have trained MONTHS for, maybe longer. All of a sudden, 4 hours into your race or 10 hours into your race, whenever it may come, the Race Demons are going to come out to break your resolve. They will, I promise they will. How are you going to get rid of them? How are you going to push them away. You are going to dig deep inside, yet once again, and remember your reasons. Why do you tri?

"The most important thing I realized was, you’re not going to die –so just get on with and deal with it." Dave Scott.

Long course is not just physical and nutritional. There are a lot of mental skills involved in the process. Here are just a few tips on gaining that "Mental Edge."

First, keep your mind in the present. You should be focused in the here and now. When your mind starts to wander, bring it back to the present by using a positive statement such as, "I am at mile 20. I feel strong. I am going to battle to the finish with the person next to me."

"You have to tell yourself to keep going, be patient, and NEVER GIVE UP!" Natasha Badmann

Another way is to stay focused on the positive. You can do this by having a mantra. It may be a line from a motivating song or a positive quote you love, it may even be a word or two, such as, "Don’t quit." "Move forward." "I feel strong and proud." "Am I doing the best that I can?" Use your mantra throughout your race and training.

"You need to talk to yourself a lot! When you start to find yourself daydreaming or dwelling on the pain, you have to make a good effort to think positive thoughts." Lisa Bentley

Some athletes use drills to connect the mind and body. Drills such as counting breaths during the swim, such as 1-2-3, breathe. Counting arm strokes, pedal strokes, or foot strikes are also helpful. Practice these during training as well as racing.

"Once in the race, it seems that being in the present and aware of what is going on is more important. I constantly think as I am racing, how do I feel? what do I need? Is my pace ok. By going thru this over and over, I am being present and accountable for everything that is going on with my body." Heather Fuhr

Visualization exercises have been proven effective in many situations. To do visualization exercises, picture yourself at your race. Picture every detail, your pre-race rituals, your transition set up, pre-swim, your swim, bike and run. Imagine yourself feeling strong. Use all five senses, what do you see, hear, smell, taste and feel. Complete these 3-4 times a week in the weeks leading up to a race, before going to sleep is a great time.

You have to visualize success before you can achieve it.

Some athletes rely on relaxation exercises. This is using deep breathing and concentrating on relaxing each body part one at a time. This will help you achieve a deep state of relaxation. This will be particularly useful after intense workouts to help with active recovery. This should not be used right before competition.
You put hours into training your body, you calculate many nutritional formulas to fill your water bottles, now spend some time training your mind. Long course racing is achievable and rewarding. Go have fun with it.

"If you never try you can never succeed. If you try and do the best you can, you will never fail." Jim Rodgers

Read More