tag:blogger.com,1999:blog-35281758545551829712024-03-13T19:09:38.490-07:00ScheherazadeaAt the behest of a friend. A minimum of 1001 in honour of the clever Persian.Anonymoushttp://www.blogger.com/profile/11336161023846010830noreply@blogger.comBlogger17125tag:blogger.com,1999:blog-3528175854555182971.post-74000910392816807882017-09-11T12:19:00.001-07:002017-11-01T10:27:35.634-07:009-11: The 16th Anniversary - Never Forget ?<div style="font-family: Calibri; font-size: 11.0pt; margin-bottom: 8pt; margin-top: 0pt;">
Never
forget?</div>
<div style="font-family: Calibri; font-size: 11.0pt; margin-bottom: 8pt; margin-top: 0pt;">
As
I was flying home last night from seeing family, I had a bit of time to reflect
on 9/11. I thought about the U2 concert
I went to. For 15 minutes, me and 54,996 strangers had something in common, a
desire to attend the same concert. I
went to a stadium fashioned after a big Viking ship, symbolizing the strong
Norwegian influence in the area.
Take-off and landing, a gentle reminder that from the long view, we’re
indistinguishable. What toll has 9/11
extracted?</div>
<div style="font-family: Calibri; font-size: 11.0pt; margin-bottom: 8pt; margin-top: 0pt;">
Should
we be holding on to some things and letting go of others? In no way is this an attempt to marginalize
the loss of those families who were impacted by this terrorist event on
American soil. It is, however, a call to
action to reclaim the best pieces of America that have been contaminated by
politicians and fearmongers. Let’s enhance and stitch those pieces together for
a transformative future. </div>
<div style="font-family: Calibri; font-size: 11.0pt; margin-bottom: 8pt; margin-top: 0pt;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhg8zpUg5gER1k_UQt6Kq2RS0EtWz2frS37WjhyphenhyphenxDU8beawVil4QbCINg8Up1quzHeGEgVJ76e-XfcUnvkkJ2uDMH6EkIy6UfVTKJ8mBxcR0J1xDwAZuAwKaTmAV9TiZjqyA9TE7SWg1y-M/s1600/911.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1280" data-original-width="1280" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhg8zpUg5gER1k_UQt6Kq2RS0EtWz2frS37WjhyphenhyphenxDU8beawVil4QbCINg8Up1quzHeGEgVJ76e-XfcUnvkkJ2uDMH6EkIy6UfVTKJ8mBxcR0J1xDwAZuAwKaTmAV9TiZjqyA9TE7SWg1y-M/s320/911.jpg" width="320" /></a>For
most in my generation, 9/11 is an epochal event, like when the Challenger went
down, we all remember where we were. I
also remember airline travel before 9/11.
I remember a nation not in a perpetual state of war. I remember a nation that celebrated
creativity and ingenuity, regardless of the origin. I remember freedom of speech and its
protection. I remember public
conversation flowing from an attempt to understand the other side, not vilify
it. Most of all, I remember the chance
to grow as a human, rooted in the common human experience, where all our
commonalities came colliding together for the chance to flourish. </div>
<div style="font-family: Calibri; font-size: 11.0pt; margin-bottom: 8pt; margin-top: 0pt;">
As
I look at the generations behind me, their airline travel has always been a
burden. They are on a trajectory to only
remember a nation at war. They will
remember a nation perpetually at odds with itself, driven by fear and
isolationism, quashing creativity and the sharing of ideas. At the slightest provacation, they are
publicly eviscerated, stunting the capacity to extend grace and kindness. Thus far, America is creating for them a
shared human experience defined by fear and a perceived scarcity. </div>
<div style="font-family: Calibri; font-size: 11.0pt; margin-bottom: 8pt; margin-top: 0pt;">
America
lives in a permanent state of war and thus a permanent state of fear. Historically, our success stems from the
interplay between optimism and creativity.
It’s the unwavering restlessness and courage of immigrants who left
their home nations and believed they could create a better life for themselves
and their children. I believe much of
the malcontent state we’re perpetuating is the subversion of creativity by
fear. We believe we hem in the acts of a
few by a myriad of special efforts. What
if we flip that on its head and acknowledge we have no control over a few bad
actors. Let’s shift our energies and
resources, approaching the future with openness and vibrancy, believing we can
craft moments larger than ourselves, reflective of our best selves. And, by extension, honor those who died by
rising above terrorism, fear and anger through grace, kindness and generosity. </div>
<div style="font-family: Calibri; font-size: 11.0pt; margin-bottom: 8pt; margin-top: 0pt;">
So
far America has proven herself to be resilient and cooperative. When catastrophes like Harvey and Irma
strike, we see that bubble up to the surface.
What if we were to try to leave it on the surface and live that way
every day? Do we have the courage to
believe in our shared humanity? </div>
<div style="font-family: Calibri; font-size: 11.0pt; margin-bottom: 8pt; margin-top: 0pt;">
“Wounded
by fear and injured in doubt;” can we muster the stamina to move beyond our
self-inflicted wounds and choose a future reflective of our greatest
traits? As you remember the shifts in
your life on this 16<span style="vertical-align: super;">th</span> anniversary,
look to the small contributions you can make to yourself and those around
you. Let’s collaborate to give future
generations a better and more prosperous nation.</div>
Anonymoushttp://www.blogger.com/profile/11336161023846010830noreply@blogger.com0tag:blogger.com,1999:blog-3528175854555182971.post-80137731746139632442015-08-06T18:11:00.001-07:002015-08-07T17:35:40.391-07:00From the Lower 48 comes the 49th State -Alaska!<!--[if gte mso 9]><xml>
<o:OfficeDocumentSettings>
<o:AllowPNG/>
</o:OfficeDocumentSettings>
</xml><![endif]--><br />
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-layout-grid-align: none; text-autospace: none;">
<span style="color: black; font-family: "Arial",sans-serif; font-size: 10.0pt;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3LDnYzEFju1p6f8DHbo_Bvc92WKTTpTXRwUKLFMTBbKnbrcUGpNF0x66vzHn-x2MUokh_kMRo_kXFl0zQyqEa1Lk9uId_9kGrVpE6eO6gk9Ia6Zuxq-Rwbs-Zf5XTIklg8gsaPeh9BFrV/s1600/Hubbard.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3LDnYzEFju1p6f8DHbo_Bvc92WKTTpTXRwUKLFMTBbKnbrcUGpNF0x66vzHn-x2MUokh_kMRo_kXFl0zQyqEa1Lk9uId_9kGrVpE6eO6gk9Ia6Zuxq-Rwbs-Zf5XTIklg8gsaPeh9BFrV/s320/Hubbard.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Hubbard Glacier Calving, photo credit D. Watkins</td></tr>
</tbody></table>
</span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-layout-grid-align: none; text-autospace: none;">
<span style="color: black; font-family: "Arial",sans-serif; font-size: 10.0pt;">After a significant break from this medium, I believe this topic is worthy of the time! I hope to add more photos and videos soon! This will be a bit long - I
tried to think of all the things I wished I'd known before I went. We got the
Frommer's Easy Guide to Alaskan Cruises -- it seemed up-to-date and
accurate.</span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-layout-grid-align: none; text-autospace: none;">
<span style="color: black; font-family: "Arial",sans-serif; font-size: 10.0pt;"></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-layout-grid-align: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-layout-grid-align: none; text-autospace: none;">
<span style="color: black; font-family: "Arial",sans-serif; font-size: 10.0pt;">We did the 7 day cruise
through Glacier Bay and added 4 days at the end for Denali NP.<span style="mso-spacerun: yes;"> </span>We embarked out of Vancouver, BC and
disembarked in Seward, AK.<span style="mso-spacerun: yes;"> </span>These are the
excursions we took.<span style="mso-spacerun: yes;"> </span>I do recommend
booking excursions through the cruise line -- in most instances the upcharge is
$5-$15 a head.<span style="mso-spacerun: yes;"> </span>However, if there's an
issue around timing and getting back to the boat -- the onus falls on the
excursion operator and not you as the individual to get back to the boat.<span style="mso-spacerun: yes;"> </span>If I don’t list a specific site it’s because
there is only one operator in that area.<span style="mso-spacerun: yes;">
</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-layout-grid-align: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-layout-grid-align: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "Arial",sans-serif; font-size: 10.0pt;">Generalities</span></b><span style="color: black; font-family: "Arial",sans-serif; font-size: 10.0pt;"> – </span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-layout-grid-align: none; text-autospace: none;">
<u><span style="color: black; font-family: "Arial",sans-serif; font-size: 10.0pt;">Cruise
-Online check in</span></u><span style="color: black; font-family: "Arial",sans-serif; font-size: 10.0pt;"> – I highly recommend this – there will be a specific time frame
that you have to meet – we had to check in 10 days in advance.<span style="mso-spacerun: yes;"> </span>The cruise line will send you stickers that
correspond to your on-board accommodations.<span style="mso-spacerun: yes;">
</span>Our travel agent recommended putting the stickers on our bags BEFORE
getting on the airplane.<span style="mso-spacerun: yes;"> </span>If your bags
are delayed, obviously it is a lot easier for the airline to find your luggage
and work with the cruise line to get them to you.<span style="mso-spacerun: yes;"> </span>We did go out a day early – it took almost 2
hours once we got to the dock in Vancouver to get checked through the boarding
process on the ship.<span style="mso-spacerun: yes;"> </span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-layout-grid-align: none; text-autospace: none;">
<u><span style="color: black; font-family: "Arial",sans-serif; font-size: 10.0pt;">Weather --</span></u><span style="color: black; font-family: "Arial",sans-serif; font-size: 10.0pt;">The weather
in Alaska can have a 20 degree range during the day.<span style="mso-spacerun: yes;"> </span>The wind off the water is cool because the
water is so cold.<span style="mso-spacerun: yes;"> </span>It's a place to layer.<span style="mso-spacerun: yes;"> </span>I took 3 pairs of outdoor pants (like
ex-officio/columbia) and 3 pairs of shorts.<span style="mso-spacerun: yes;">
</span>I did bank on finding a Laundromat-- which I did in Juneau.<span style="mso-spacerun: yes;"> </span>I am warm natured, so I mostly wore shorts
except when we had planned hiking.<span style="mso-spacerun: yes;"> </span>It's
what I call the three layer temp range --so for me that meant some sort of
tank, short sleeve shirt and either a long sleeve shirt or
"jacket."<span style="mso-spacerun: yes;"> </span>Which meant -- I
either wore a long sleeve shirt or a vest -- if I keep my trunk warm - I'm
warm.<span style="mso-spacerun: yes;"> </span>John is more cold-natured, so he
generally wore a jacket and always long pants.<span style="mso-spacerun: yes;">
</span>I don't think anyone needs hiking boots -- definitely two pairs of
tennis/gym shoes in case one gets wet.<span style="mso-spacerun: yes;"> </span>I
wore my trail runners for the hikes and some old running shoes for
"around" town.<span style="mso-spacerun: yes;"> </span>I do tend to be
conservative when it comes to new experiences – for instance even though it was
pretty hot when we got to Icy Strait – I wore long pants for the zip line
because I didn’t know what to expect.<span style="mso-spacerun: yes;"> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3LbeTYGFshGjnx3DdFtSFtplaGlVuW4zq7G8wSBp0hYrtd8G_h3OYHjfvmLDeBzu6ZSI-boQ_E7cNQxPkzUpCbJrrF2edT0wMeA4n6sjdncoK830sYP5-CqQOazFevqtMxVLuRey0U5bA/s1600/Sunrise+ship.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3LbeTYGFshGjnx3DdFtSFtplaGlVuW4zq7G8wSBp0hYrtd8G_h3OYHjfvmLDeBzu6ZSI-boQ_E7cNQxPkzUpCbJrrF2edT0wMeA4n6sjdncoK830sYP5-CqQOazFevqtMxVLuRey0U5bA/s320/Sunrise+ship.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">"Sunrise" from ship</td></tr>
</tbody></table>
</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-layout-grid-align: none; text-autospace: none;">
<u><span style="color: black; font-family: "Arial",sans-serif; font-size: 10.0pt;">Misc.</span></u><span style="color: black; font-family: "Arial",sans-serif; font-size: 10.0pt;"> -- take
some sort of "daypack."<span style="mso-spacerun: yes;"> </span>To
carry the umbrella/jackets if the sun comes out and temp rises and the reverse
-- if it's hot when you get on shore but cools off.<span style="mso-spacerun: yes;"> </span>Take water bottles for everyone.<span style="mso-spacerun: yes;"> </span>It's pretty dry out there. <span style="mso-spacerun: yes;"> </span>You can carry water, sunscreen anything you
buy etc.<span style="mso-spacerun: yes;"> </span>Unless you’re planning on being
on land after the cruise – don’t pack a hairdryer – you can’t use it on the
ship - -one is provided in staterooms.<span style="mso-spacerun: yes;">
</span>Normal ones pull too much amperage.<span style="mso-spacerun: yes;">
</span>This will sound funny – but there is usually ONE outlet – with two
sockets.<span style="mso-spacerun: yes;"> </span>I brought an eight plate so
charging phones, iPads, cameras and GoPro didn’t require a lot of thought.<span style="mso-spacerun: yes;"> </span>There are 50 different types of
mosquitos.<span style="mso-spacerun: yes;"> </span>I took the extra deet bug
spray just in case.<span style="mso-spacerun: yes;"> </span>Bugs, in general,
apparently like light coloured clothing.<span style="mso-spacerun: yes;">
</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-layout-grid-align: none; text-autospace: none;">
<u><span style="color: black; font-family: "Arial",sans-serif; font-size: 10.0pt;">Wireless</span></u><span style="color: black; font-family: "Arial",sans-serif; font-size: 10.0pt;"> --I did
not upgrade to international cell service - partly because I like
disconnecting.<span style="mso-spacerun: yes;"> </span>As such, I had crummy/to
no cell service most of the time.<span style="mso-spacerun: yes;"> </span>The
wireless on board was $50 a DAY.<span style="mso-spacerun: yes;">
</span>My sister-in-law got 40 minutes free a day because she had 4 people in
her party.<span style="mso-spacerun: yes;"> </span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-layout-grid-align: none; text-autospace: none;">
<u><span style="color: black; font-family: "Arial",sans-serif; font-size: 10.0pt;">The Drink
packages</span></u><span style="color: black; font-family: "Arial",sans-serif; font-size: 10.0pt;"> -- our travel agent got us ours for free. <span style="mso-spacerun: yes;"> </span>However, if we'd had to pay for it we'd have
only gotten one for both of us.<span style="mso-spacerun: yes;"> </span>Ours
covered $50/day.<span style="mso-spacerun: yes;"> </span>There's a premium and
mid-tier level -- I would get at least one per family because you get 2 bottles
of water a day with it.<span style="mso-spacerun: yes;"> </span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-layout-grid-align: none; text-autospace: none;">
<u><span style="color: black; font-family: "Arial",sans-serif; font-size: 10.0pt;">Seasickness</span></u><span style="color: black; font-family: "Arial",sans-serif; font-size: 10.0pt;"> – I have
no idea what this is like – I’ve never been susceptible.<span style="mso-spacerun: yes;"> </span>Only twice did anyone in our party feel
it.<span style="mso-spacerun: yes;"> </span>Only when the boat was “at sea,”
i.e. not in a passage banked by land on both sides, did it affect our
family.<span style="mso-spacerun: yes;"> </span>There are some bands you can get
for your wrist that help keep the symptoms at bay and then of course
Dramamine.<span style="mso-spacerun: yes;"> </span>I think the latter can make
you drowsy?<span style="mso-spacerun: yes;"> </span>I saw a lot people wearing
the bands.<span style="mso-spacerun: yes;"> </span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-layout-grid-align: none; text-autospace: none;">
<u><span style="color: black; font-family: "Arial",sans-serif; font-size: 10.0pt;">Gratuities</span></u><span style="color: black; font-family: "Arial",sans-serif; font-size: 10.0pt;"> – I highly
recommend going to the Purser’s office 1-2 days before you disembark.<span style="mso-spacerun: yes;"> </span>That’s where you get a copy of all the
charges.<span style="mso-spacerun: yes;"> </span>Once you’re on-board everything
is charged to your room via the “room” key.<span style="mso-spacerun: yes;">
</span>We gave our stateroom attendant an extra 10% at the end and our family
sat together every night for dinner – we had the guaranteed dinner seating
arrangement – and we gave that crew extra as well.<span style="mso-spacerun: yes;"> </span>The list of charges will show any gratuities
that are being charged anyway so each family can make their own decision.<span style="mso-spacerun: yes;"> </span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-layout-grid-align: none; text-autospace: none;">
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-TqdikCGGxhMOfG_5xcFudbUjeBZYgHCDrz1owtAeicIx2bnOcvu4pfhxKas6DRutuFsxDZ9LxMquOT3A8LH7wFCBh6v4bL1QlTWclb0u4ueP8TehwsI4V3pk3rvS4BI-dQsK9tznYXC_/s1600/Mendenhall+and+Waterfall.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-TqdikCGGxhMOfG_5xcFudbUjeBZYgHCDrz1owtAeicIx2bnOcvu4pfhxKas6DRutuFsxDZ9LxMquOT3A8LH7wFCBh6v4bL1QlTWclb0u4ueP8TehwsI4V3pk3rvS4BI-dQsK9tznYXC_/s320/Mendenhall+and+Waterfall.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Mendenhall Glacier, Juneau AK</td></tr>
</tbody></table>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-layout-grid-align: none; text-autospace: none;">
<b><span style="color: black; font-family: "Arial",sans-serif; font-size: 10.0pt;">Ketchikan</span></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-layout-grid-align: none; text-autospace: none;">
<span style="color: black; font-family: "Arial",sans-serif; font-size: 10.0pt;">The Lumberjack show in Ketchikan<b>
</b>was pretty fun -- the kids had a blast - and it was pretty
inexpensive.<span style="mso-spacerun: yes;"> </span>The walk through Ketchikan
was moderate - we saw some of the running salmon and the Totem Pole Center was
interesting.<span style="mso-spacerun: yes;"> </span>The snorkeling was pretty
different from anything I'd done before -- the water is not clear - but we saw
starfish, sea urchins, indigenous jellyfish and several other kinds of sea
life.<span style="mso-spacerun: yes;"> </span>That was run by <b><i>snorkel</i></b><i>alaska.com</i>
-- there is an 80lb weight requirement and that's because the wetsuit is a 7mm
wetsuit -- you are essentially a bobbing cork -- I had a weight belt and still
had trouble really getting underwater.<span style="mso-spacerun: yes;">
</span>You're covered from head to toe -- and the water was right at 63 degrees
-- I was warm enough the whole time.<span style="mso-spacerun: yes;"> </span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-layout-grid-align: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-layout-grid-align: none; text-autospace: none;">
<b><span style="color: black; font-family: "Arial",sans-serif; font-size: 10.0pt;">Icy Strait</span></b><span style="color: black; font-family: "Arial",sans-serif; font-size: 10.0pt;"> -- This is
one of the few places not "owned" by the cruise lines.<span style="mso-spacerun: yes;"> </span>The zipline was AWESOME -- but I'm an
adrenaline junkie so it might not be for everyone.<span style="mso-spacerun: yes;"> </span>It is over a mile long with speeds upwards of
60mph.<span style="mso-spacerun: yes;"> </span>The whale watching (<b><i>icystraitwhaleadventures</i></b><i>.co)</i>
i.e. orca watching was spectacular - complete with extraordinary transient orcas.<span style="mso-spacerun: yes;"> </span>There were
several places just to walk around through nature as well. </span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-layout-grid-align: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-layout-grid-align: none; text-autospace: none;">
<b><span style="color: black; font-family: "Arial",sans-serif; font-size: 10.0pt;">Juneau</span></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-layout-grid-align: none; text-autospace: none;">
<span style="color: black; font-family: "Arial",sans-serif; font-size: 10.0pt;">***There is a decent Laundromat
here*** It opens at 6AM and is about a mile from the boat docks. <span style="mso-spacerun: yes;"> </span>It only took me 2 hours to get it all
done.<span style="mso-spacerun: yes;"> </span>Coin Op Laundry – big yellow
building.<span style="mso-spacerun: yes;"> </span>I walked.<span style="mso-spacerun: yes;"> </span>I did bring my own detergent – they have a
change dispenser.<span style="mso-spacerun: yes;"> </span></span><b><span style="font-family: "Arial",sans-serif; font-size: 10.0pt;">11806 Glacier Hwy,
Juneau AK</span></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-layout-grid-align: none; text-autospace: none;">
<span style="color: black; font-family: "Arial",sans-serif; font-size: 10.0pt;">My in-laws took the Seaplane
Glacier excursion (<i>www.shoremanager.com/<b>Seaplane)</b></i> they really
enjoyed it -- they flew over several glaciers that can only be seen by air and
ate lunch at a salmon lodge.<span style="mso-spacerun: yes;"> </span>The “kids”
took a van to the Mendenhall Glacier which is right on the outskirts of town
(about $30 for 8 of us) we hiked around.<span style="mso-spacerun: yes;">
</span>Then on our way back into town we took in the Alaskan Brewing Company (I
am allergic to hops so I can’t drink beer) by brother-in-law is a microbrew
fanatic and so he ferreted out all the micro-brews for us.<span style="mso-spacerun: yes;"> </span>This was a neat experience – I did try a
tiny bit of the winter white and it was pretty good.<span style="mso-spacerun: yes;"> </span>They do free tastings at the top of the hour
and 50 minute tours at half past the hour.<span style="mso-spacerun: yes;">
</span>Taxis are easy to schedule – just grab a number once you’re on land and
the dispatcher will get it set up.<span style="mso-spacerun: yes;"> </span></span></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; line-height: 107%;">Skagway</span></b><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; line-height: 107%;"> – My
sis-in-law and her family did the dog mushing here – they had a tremendously
good time – children’s ages were 7-11 girls and boys.<span style="mso-spacerun: yes;"> </span>John and I did the mountain biking run by
<a href="http://www.cyclealaska.com/" target="_blank">Sockeye Cycle Company</a> – they were awesome – right blend of safety and fun.<span style="mso-spacerun: yes;"> </span>It’s super easy – all downhill with one
quarter mile uphill.<span style="mso-spacerun: yes;"> </span>John then went to
do Glassblowing with his niece – they all really enjoyed that experience – you
get to make something and the company ships it back to your house.<span style="mso-spacerun: yes;"> </span>They made ornaments.<span style="mso-spacerun: yes;"> </span>I just went running.<span style="mso-spacerun: yes;"> </span>The public library (8<sup>th</sup>/State
Street) has free wi-fi for which you can give a donation.<span style="mso-spacerun: yes;"> </span>It’s walkable from downtown.<span style="mso-spacerun: yes;"> </span>Our breakfast friends did the train tour –
said it was totally worth it.<span style="mso-spacerun: yes;"> </span>My
parents-in-law did the city bus tour and enjoyed that.<span style="mso-spacerun: yes;"> </span>They were ready for a “rest” so to speak.<span style="mso-spacerun: yes;"> </span>The train tour is an all-day commitment and
bus tour is half a day.<span style="mso-spacerun: yes;"> </span></span></div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6JOEIGplbzfs2F4N3d0yITlqb1WeWo9sD9Sf3DYvvnF-Ba2HIPwqiRNG8uxju8pGap6N_A0cviVu44amnaAwMISPpHKHy2jK__XerF5FIl5mbX1vlymzCD0CJoxVTrfPXhA6UBZSYsIoz/s1600/Alaskan+Brewery.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6JOEIGplbzfs2F4N3d0yITlqb1WeWo9sD9Sf3DYvvnF-Ba2HIPwqiRNG8uxju8pGap6N_A0cviVu44amnaAwMISPpHKHy2jK__XerF5FIl5mbX1vlymzCD0CJoxVTrfPXhA6UBZSYsIoz/s320/Alaskan+Brewery.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Alaskan Brewing Co, Juneau, AK photo credit O-Man</td></tr>
</tbody></table>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; line-height: 107%;">Seward</span></b><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; line-height: 107%;"> – we
arrived at 7AM.<span style="mso-spacerun: yes;"> </span>Since our train to
Anchorage didn’t leave until 6pm we went on another whale watching excursion in
the Kenai Fjords NP.<span style="mso-spacerun: yes;"> </span>If you are catching
a train to somewhere else –you can check your baggage at the train station and
then not have to worry about it.<span style="mso-spacerun: yes;"> </span>The
train from Seward to Anchorage is quite interesting and pretty – I recommend this
open carriage view over the one from Anchorage to Denali.<span style="mso-spacerun: yes;"> </span></span><br />
<br />
<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; line-height: 107%;"><span style="mso-spacerun: yes;">You may see a celebrity from the Discovery Channel if you're on the right train! </span></span></div>
<br /><div class="MsoNormal">
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkNv7_utKiO1LGgPyXotBOKSelTz5qLJheqq8nEWrtTjoKu04uyX7jlFjFI9GyWNCSY179MHbdQ3l4WMskf4l4IkU4f2fwq2AFzzp1JcY71fbzA2N0VdNKB-3S0DdKlTINlvktX2iI7lGz/s1600/11174759_10207448395187298_314556737760907327_n.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkNv7_utKiO1LGgPyXotBOKSelTz5qLJheqq8nEWrtTjoKu04uyX7jlFjFI9GyWNCSY179MHbdQ3l4WMskf4l4IkU4f2fwq2AFzzp1JcY71fbzA2N0VdNKB-3S0DdKlTINlvktX2iI7lGz/s200/11174759_10207448395187298_314556737760907327_n.jpg" width="150" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Conductor Animal - ARR</td></tr>
</tbody></table>
<br /><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; line-height: 107%;"> </span></b></div>
<div class="MsoNormal">
<br /></div>
<div style="text-align: right;">
</div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="clear: left; float: left; margin-bottom: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYa96ksvBpcxiXRqEeyPgD6M_yQH9zgeZ-cqIensEumn3Rza8L5k_TT7X4tj3YALLxZ637rWApX1I0fK5I5qCk_MkjmhYSePZHGlRw5zIwi1r3i-qEq1gwoHH8p9cY63X5dOVOan6Cq3qu/s1600/Front+view+river+rafting.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYa96ksvBpcxiXRqEeyPgD6M_yQH9zgeZ-cqIensEumn3Rza8L5k_TT7X4tj3YALLxZ637rWApX1I0fK5I5qCk_MkjmhYSePZHGlRw5zIwi1r3i-qEq1gwoHH8p9cY63X5dOVOan6Cq3qu/s200/Front+view+river+rafting.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Rafting on the Nenana River, Denali NP</td></tr>
</tbody></table>
<div class="MsoNormal">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjev5YQ1e9JrWngMoLMfpF1d7C3J50k0SAVpZ57l3bp4TIetTajpO7mRysueCemyuUarNXC_bDamcqZdOtzNpWXg46w9emRcqQyVzO55RL-bZXwYChlT-oOD7gmxXsYv68gIG6YU0YvimJr/s1600/11755008_10207312411427789_307328547_o.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjev5YQ1e9JrWngMoLMfpF1d7C3J50k0SAVpZ57l3bp4TIetTajpO7mRysueCemyuUarNXC_bDamcqZdOtzNpWXg46w9emRcqQyVzO55RL-bZXwYChlT-oOD7gmxXsYv68gIG6YU0YvimJr/s200/11755008_10207312411427789_307328547_o.jpg" width="150" /></a><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidLzIU5yYKebI3lvfDsrx3xQ4xs_Pn9uUG1AtxMVkbNZBmagLKAQFrTIRb1urGr2cLiq6rIj2nTpDN_sYSj0GrLAZhSoOVSoQpQkUtvKd76-6jb4GBbv35gA84ynr3IKEklfuGIwEVQmKm/s1600/Denalis+Sister.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidLzIU5yYKebI3lvfDsrx3xQ4xs_Pn9uUG1AtxMVkbNZBmagLKAQFrTIRb1urGr2cLiq6rIj2nTpDN_sYSj0GrLAZhSoOVSoQpQkUtvKd76-6jb4GBbv35gA84ynr3IKEklfuGIwEVQmKm/s320/Denalis+Sister.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">South Mountain, Denali NP, photo credit D. Watkins</td></tr>
</tbody></table>
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; line-height: 107%;">Denali
</span></b><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; line-height: 107%;">–
just in case you are considering it.<span style="mso-spacerun: yes;"> </span>It
is astounding – no doubt.<span style="mso-spacerun: yes;"> </span>Having been to
4 continents, I can honestly say I’ve never seen landscape like that.<span style="mso-spacerun: yes;"> </span>However, it is what is called an “intact”
National Park.<span style="mso-spacerun: yes;"> </span>This means that <u>unlike</u>
what most other NPs – there is one road in and out and <b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;">very few</i></b> private vehicles
are allowed in.<span style="mso-spacerun: yes;"> </span>Only 1 in 3 visitors see
Mt. McKinley/Denali – we saw the 8,000 to 12,000 part – but the 12,000 o 20,000
foot part was covered in clouds.<span style="mso-spacerun: yes;"> </span>For me,
I’m not sure I’ll remember seeing a moose/bear/caribou in Alaska more than one
in Colorado.<span style="mso-spacerun: yes;"> </span>For the camping family – I
suspect it’s an entirely different experience.<span style="mso-spacerun: yes;">
</span>I glamp … </span><span style="font-family: Wingdings; font-size: 10.0pt; line-height: 107%; mso-ascii-font-family: Arial; mso-bidi-font-family: Arial; mso-char-type: symbol; mso-hansi-font-family: Arial; mso-symbol-font-family: Wingdings;"><span style="mso-char-type: symbol; mso-symbol-font-family: Wingdings;">:)</span></span><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; line-height: 107%;"><span style="mso-spacerun: yes;"> </span>which means running water, a bed and an enclosed
sleeping area.<span style="mso-spacerun: yes;"> </span>The accommodations are a
monopoly run by Aramark – we paid almost $300 a night for an okay room.<span style="mso-spacerun: yes;"> </span>Due to the train/bus schedule we opted to
stay an extra night to have 2 full days.<span style="mso-spacerun: yes;">
</span>I would recommend doing it that way but it does start to get
expensive. The Salmon Bake is some of the best food in the Denali area. They had awesome drinks. We also went river rafting with the <a href="http://www.denalioutdoorcenter.com/" target="_blank">Denali Outdoor Center</a><span style="mso-spacerun: yes;"> -- again the perfect blend of fun and safety. Our guide let the kids "drive" the raft - an experience I'm sure they're not likely to forget soon! We wrapped up the Denali portion with an early bus ride back since it left earlier and was quicker. </span></span><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhojgXXzfSRbNSDpi0HfPo5WvVWMrAGuacOXI5LFAcXFvrMnJFShE_S8VCJfxPBHcee9hdLnRSYPNqaszBXsfvo9ChMLCABe5vVqKJFal2OQbSePCc0Kiyb8fJLQZmZaXetE85uAYW-HrNO/s1600/Front+view+river+rafting.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhojgXXzfSRbNSDpi0HfPo5WvVWMrAGuacOXI5LFAcXFvrMnJFShE_S8VCJfxPBHcee9hdLnRSYPNqaszBXsfvo9ChMLCABe5vVqKJFal2OQbSePCc0Kiyb8fJLQZmZaXetE85uAYW-HrNO/s320/Front+view+river+rafting.jpg" width="320" /></a></div>
<br />
<br />
<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; line-height: 107%;"><span style="mso-spacerun: yes;"></span></span><br /><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; line-height: 107%;"><span style="mso-spacerun: yes;"></span></span>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkTHKHt03VqpAa2xQynK7xe56rHgH4hyphenhyphenv_7sIIvLeqLQ9YYOPCjDt-zOvUTnKAfAtGtwDuUJ8xPYoBvTMkyz_p2Oi5_777Im2SyC2B-WHThIGkm6FASEuEXtGAFQnz8ohbXm5bpocI_i8B/s1600/899009_10207330828168196_69228878_o.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkTHKHt03VqpAa2xQynK7xe56rHgH4hyphenhyphenv_7sIIvLeqLQ9YYOPCjDt-zOvUTnKAfAtGtwDuUJ8xPYoBvTMkyz_p2Oi5_777Im2SyC2B-WHThIGkm6FASEuEXtGAFQnz8ohbXm5bpocI_i8B/s200/899009_10207330828168196_69228878_o.jpg" width="200" /></a><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEih_2ezEjkNQo6TKo3toBWAEN_BBR3pxF5WOZKCstCsYcjWL0zN1TwGX42F9LeV3zJg-AAtbsehW3mf0qm_YQxSH_WsYakBOkKl7vYKdK8qrltTiLx1GDRIY1YgU_XmQU4yfDY8rX4wP8v2/s1600/Millenium+in+Seward.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEih_2ezEjkNQo6TKo3toBWAEN_BBR3pxF5WOZKCstCsYcjWL0zN1TwGX42F9LeV3zJg-AAtbsehW3mf0qm_YQxSH_WsYakBOkKl7vYKdK8qrltTiLx1GDRIY1YgU_XmQU4yfDY8rX4wP8v2/s320/Millenium+in+Seward.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Celebrity Millenium Seward, AK</td></tr>
</tbody></table>
<div class="separator" style="clear: both; text-align: center;">
</div>
<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; line-height: 107%;"><span style="mso-spacerun: yes;"></span></span><br /><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; line-height: 107%;"><span style="mso-spacerun: yes;"></span></span></div>
Anonymoushttp://www.blogger.com/profile/11336161023846010830noreply@blogger.com0tag:blogger.com,1999:blog-3528175854555182971.post-91151747373210223932014-06-26T17:42:00.000-07:002014-06-26T17:51:59.768-07:00Come with me now - Tri season is in full swing!<!--[if gte mso 9]><xml>
<o:OfficeDocumentSettings>
<o:AllowPNG/>
</o:OfficeDocumentSettings>
</xml><![endif]--><br />
<!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves/>
<w:TrackFormatting/>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>EN-US</w:LidThemeOther>
<w:LidThemeAsian>X-NONE</w:LidThemeAsian>
<w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:DontVertAlignCellWithSp/>
<w:DontBreakConstrainedForcedTables/>
<w:DontVertAlignInTxbx/>
<w:Word11KerningPairs/>
<w:CachedColBalance/>
</w:Compatibility>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="267">
<w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" Priority="39" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" Name="toc 9"/>
<w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" Priority="10" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" Priority="11" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/>
</w:LatentStyles>
</xml><![endif]--><!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-qformat:yes;
mso-style-parent:"";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin-top:0in;
mso-para-margin-right:0in;
mso-para-margin-bottom:8.0pt;
mso-para-margin-left:0in;
line-height:107%;
mso-pagination:widow-orphan;
font-size:11.0pt;
font-family:"Calibri","sans-serif";
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-fareast-font-family:"Times New Roman";
mso-fareast-theme-font:minor-fareast;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;}
</style>
<![endif]-->
<br />
<a href="https://www.blogger.com/null" name="_GoBack"></a>This year’s start to the season began with <a href="http://rev3tri.com/" target="_blank">Rev3 </a>back
in Knoxville for an Oly.<span style="mso-spacerun: yes;"> </span>Fortune smiled
and I was entertained by teammate Holly Fraccaro on the ride.<br />
With 5 triathlons under my belt in 2013, I am approaching this year in a
much more relaxed fashion … perhaps too relaxed.<span style="mso-spacerun: yes;"> </span>I forgot my helmet and had to stop at Dick’s
to get a new one before Sunday. <span style="mso-spacerun: yes;"> </span>As I
write, I’m cringing to think my coach will ultimately read this….<a href="http://takeflighttricom/" target="_blank">@tribirdie</a><br />
Friday we rolled into town early enough to reconnect with our Rev3 team and
help with the Glow Run.<span style="mso-spacerun: yes;"> </span>Zoe Dix, the
spunky and delightful daughter of Jamie Dix, was kind enough to let us be her
entourage as she ran<br />
the mile Glow Run.<span style="mso-spacerun: yes;"> </span><br />
<br />
<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgd2EihJjf2HNrRYtKrshnM31OB2qufY3Ay9keUNB_6pPWzUIWNagHwMMn5YAKfATTCD82Dkm4aNzJeanLZNnCDXwHTL4WZz-B-lYIWglbmcNgPiLZlWLDvaQ_MfQUs1lkciEGg-VhXTsjX/s1600/10352522_10203917407154804_1105718107_o.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgd2EihJjf2HNrRYtKrshnM31OB2qufY3Ay9keUNB_6pPWzUIWNagHwMMn5YAKfATTCD82Dkm4aNzJeanLZNnCDXwHTL4WZz-B-lYIWglbmcNgPiLZlWLDvaQ_MfQUs1lkciEGg-VhXTsjX/s1600/10352522_10203917407154804_1105718107_o.jpg" height="200" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Dix Family- Post Successes</td></tr>
</tbody></table>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGngkCq725vaIvkPWbVZvRYDzq_9RoR0nI6-7jIisyUV33j7H2I8x6zUFQrXueYanzmwHsnJYgw5NsKRpPep8BvebDZ2XGqV_aqtWLjykWspMSTrnRCz2Lzm7CBm7H3W8SjDL6iq39dB1_/s1600/10152680_10152418744062071_466077547904027989_n.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGngkCq725vaIvkPWbVZvRYDzq_9RoR0nI6-7jIisyUV33j7H2I8x6zUFQrXueYanzmwHsnJYgw5NsKRpPep8BvebDZ2XGqV_aqtWLjykWspMSTrnRCz2Lzm7CBm7H3W8SjDL6iq39dB1_/s1600/10152680_10152418744062071_466077547904027989_n.jpg" height="200" width="150" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Glow run Antics</td></tr>
</tbody></table>
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrVf7epzMc5XvlPT5QovQgv2bcmxIatMpJui3Q4a8EX8vKeNtRZXM0TQTL2dmZ8JOdLmHRiho5VdBrwV9ACdNIgMdCi3yusq35rUisG1J4sqi-fbVzsdiRpPZYp5SMsjMXUDW9X0wEJNHf/s1600/10388702_10202913512851625_1040034932_o.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrVf7epzMc5XvlPT5QovQgv2bcmxIatMpJui3Q4a8EX8vKeNtRZXM0TQTL2dmZ8JOdLmHRiho5VdBrwV9ACdNIgMdCi3yusq35rUisG1J4sqi-fbVzsdiRpPZYp5SMsjMXUDW9X0wEJNHf/s1600/10388702_10202913512851625_1040034932_o.jpg" height="200" width="112" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Obligatory run warm up...or something</td></tr>
</tbody></table>
<br />
Friday night found us out on Gay Street in downtown Knox where a table full
of Team Rev3 kept me in stitches until it was time to retire. Thank you again
Jeff Vanis for picking up my jacket!<br />
Saturday I rolled out of bed pretty late, hit the Kids Tri in time to see
some pretty terrific and inspiring family memories being made – experiences to
be remembered by both parents and kids.<span style="mso-spacerun: yes;">
</span>Jamie’s son did the tri and was the picture of persistence right down to
the finish chute where a big hug from mom waited.<span style="mso-spacerun: yes;"> </span>After the Kids Tri wrapped up a couple of us
hit a local bike shop for some tweaks and then on to the <a href="http://sbrsports.com/" target="_blank">SBR</a> sponsored practice
swim.<span style="mso-spacerun: yes;"> </span><br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiatbg51XyjV_FrS4zZTOf5VBaMlTlsFcyBncsGTz09UF-viNdvIKfEdqNVOrd4IV_jPuA_p_JI4e_mfu3ZERUbr7M_2a7gidEyBKuxiblPHNI0lC1d8Wa2DYDixWx0BAogmQ_AUdeu1Fm1/s1600/10377707_10203919165878771_752954479_o.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiatbg51XyjV_FrS4zZTOf5VBaMlTlsFcyBncsGTz09UF-viNdvIKfEdqNVOrd4IV_jPuA_p_JI4e_mfu3ZERUbr7M_2a7gidEyBKuxiblPHNI0lC1d8Wa2DYDixWx0BAogmQ_AUdeu1Fm1/s1600/10377707_10203919165878771_752954479_o.jpg" height="200" width="150" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">GOberg at Bearden Bike in Knox</td></tr>
</tbody></table>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRhhyphenhyphenAh-eDHhWiVBGOMIuWquqzGtaEYHfNtlJ79kDKdj5jUd7YP4qO6B0YYuRcM5wlljLskD0GwRi69UFV0J-bO0veic5T_7-bNDC4EfDHFcfVoMFJ9GMzDiKrrMntGrJDrbIZBo-Hhcjh/s1600/10294467_10101299934772515_5981820289476652359_n.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRhhyphenhyphenAh-eDHhWiVBGOMIuWquqzGtaEYHfNtlJ79kDKdj5jUd7YP4qO6B0YYuRcM5wlljLskD0GwRi69UFV0J-bO0veic5T_7-bNDC4EfDHFcfVoMFJ9GMzDiKrrMntGrJDrbIZBo-Hhcjh/s1600/10294467_10101299934772515_5981820289476652359_n.jpg" height="320" width="239" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Post bike run through Saturday</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXQSSDNicsUunOSyC6p9jlwJ421G1HLAfW3y_NsmG671n1iHzRC7BMyaoQ49_uZKcUHj781xXebKb_RhRcxjZRYlC_oMCIdsAiWNUXi2FLNJrPUKEU1h9fNE3-CN0ZjMS54vV6Zaa7qIVG/s1600/10376588_10203917404794745_429354204_o.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXQSSDNicsUunOSyC6p9jlwJ421G1HLAfW3y_NsmG671n1iHzRC7BMyaoQ49_uZKcUHj781xXebKb_RhRcxjZRYlC_oMCIdsAiWNUXi2FLNJrPUKEU1h9fNE3-CN0ZjMS54vV6Zaa7qIVG/s1600/10376588_10203917404794745_429354204_o.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">who's that in Shimmer Suit ?! </td></tr>
</tbody></table>
WOW<span style="mso-spacerun: yes;"> </span>- what a difference this year,
from<span style="mso-spacerun: yes;"> </span>58.5 degrees in the water to
pushing 70, still wetsuit legal but not breathtakingly cold.<span style="mso-spacerun: yes;"> </span>With almost a sense of giddiness I jumped in
for a quick swim to the first bridge to get a handle on the currents and feel
of the water this year.<span style="mso-spacerun: yes;"> </span>Gentle reminders
are the best -- open water swimming requires more of my brain than the
pool.<span style="mso-spacerun: yes;"> </span>Post swim a couple of us took a
quick spin on the bike to shake out the legs and run through gears.<span style="mso-spacerun: yes;"> </span>I figured the 1 mile “race” the night before
gave my legs a good feel for the run. <span style="mso-spacerun: yes;"> </span>Transition was in a slightly different place
this year.<span style="mso-spacerun: yes;"> </span>Last year it was in the
parking garage and while that was excellent for last year’s bad weather, I
prefer the openness and sunlight of a parking lot.<span style="mso-spacerun: yes;"> </span>I got transition all set up except for a few
add-ons Sunday morning.<span style="mso-spacerun: yes;"> </span><br />
<div class="separator" style="clear: both; text-align: left;">
<span style="mso-spacerun: yes;"> </span>Mellow Mushroom was the spot of
choice for dinner and with the late arrival of Dave Callahan there were laughs
to spare.<span style="mso-spacerun: yes;"> </span>We all went to bed with the
geriatrics…<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwJbEZuUo1jaRSz9uQUqXEKiVXj5Ater_mGxzKBiJ-FTdhZWQTBtVdFo5x6DDf3doSXKUfWuMh6GJDa9GG5Tc7n0ypBH5MsNEKtQmDaNkCDIruanC9QBT0oCVUcdVw7jm2G0SdGBdFWzW4/s1600/10332913_10203946030150361_1896060242_o.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwJbEZuUo1jaRSz9uQUqXEKiVXj5Ater_mGxzKBiJ-FTdhZWQTBtVdFo5x6DDf3doSXKUfWuMh6GJDa9GG5Tc7n0ypBH5MsNEKtQmDaNkCDIruanC9QBT0oCVUcdVw7jm2G0SdGBdFWzW4/s1600/10332913_10203946030150361_1896060242_o.jpg" height="200" width="150" /></a></div>
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
All in all Sunday was pretty uneventful.<span style="mso-spacerun: yes;">
</span>And with a face like Oilar's and a big hug to see you off how could you not have a solid
showing !?<span style="mso-spacerun: yes;"> </span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRS3puv1aVyWH_5dmpUlDlHDtQI8BAqRqputbdqwrH_AqX2jsisfJWug0ubqzoA68sJnwaZAGxUI5tdkC6Fr2blQ0rP9nF05v4oGmc9lhN5XgZijSW4uURx7bo1cwsf7qFB8pJlzb_gfKF/s1600/10147638_10203482114272754_870233067_o.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRS3puv1aVyWH_5dmpUlDlHDtQI8BAqRqputbdqwrH_AqX2jsisfJWug0ubqzoA68sJnwaZAGxUI5tdkC6Fr2blQ0rP9nF05v4oGmc9lhN5XgZijSW4uURx7bo1cwsf7qFB8pJlzb_gfKF/s1600/10147638_10203482114272754_870233067_o.jpg" height="200" width="150" /></a></div>
I found the swim cooler than I anticipated and the current was not my
friend.<span style="mso-spacerun: yes;"> </span>I swam better in 2013 but I
continue to work on sighting in the open water.<span style="mso-spacerun: yes;"> </span>Transition to the bike this year was phenomenally
better, not only is the distance shorter in the open parking lot, my feet weren’t
frozen so I didn’t feel like I was running on chipped glass.<span style="mso-spacerun: yes;"> </span>Shout out to teamie Lana Burl for saving my
A$$ <span style="mso-spacerun: yes;"> </span>with <a href="http://powerbar.com/" target="_blank">Powerblends</a>.<span style="mso-spacerun: yes;"> </span>Not only did I forget my helmet but I also
forgot my nutrition.<span style="mso-spacerun: yes;"> </span>I was pretty
excited this year for a dry ride to see how successfully I could ride the
course and I’m guessing by the guy that yelled at me on the run for passing him
on the downhills (he outweighed me by a solid 20lbs) that I did alright.<span style="mso-spacerun: yes;"> </span>Starting late in the game this season my
speed wasn’t where I wanted it to be but my nutrition was spot on.<span style="mso-spacerun: yes;"> </span>Since I know I can hit the speed by the end
of the season with focused training, I’m happy to start to feel like I have the
nutrition piece in hand.<span style="mso-spacerun: yes;"> </span>Bike to run was
again uneventful and I as usual I should have been more aggressive in the run,
keeping too much in the tank kept me from under a 9 min mile which despite the Achilles
issues this year should have been doable.<span style="mso-spacerun: yes;">
</span><br />
I improved my time year over year so I’ll take that in hand and look to
continue to push the edges, with a strategies around staying in that
uncomfortable Z4 and realizing that relaxing and letting it ebb and flow like
the tide is what racing <span style="mso-spacerun: yes;"> </span>is all about.<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmf3wp2u5tG9LuuLYqmQsbzXZOJeBTiCJ_H6RKgeQOasvOyUnpbVPPzqTu3VJL6h1PmLp3kkjUMX4S5B5Fxmv1VhzZkgf4DHGeLUzGy3US3qUPs_UV1nVVfWmJUS2zo_TO3vLu6P9a0dDy/s1600/10386082_10203946034110460_989493701_o.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmf3wp2u5tG9LuuLYqmQsbzXZOJeBTiCJ_H6RKgeQOasvOyUnpbVPPzqTu3VJL6h1PmLp3kkjUMX4S5B5Fxmv1VhzZkgf4DHGeLUzGy3US3qUPs_UV1nVVfWmJUS2zo_TO3vLu6P9a0dDy/s1600/10386082_10203946034110460_989493701_o.jpg" height="200" width="150" /></a></div>
<br />
<br />
<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtD4Efo_nnUrVlt9HfUwCVklhFtX-nZ2tibdwlwjFsTFmXM_2p_uvNkRnsLLTYJvbNGBsRk0ug1lcczjDPVkB70ipW-NfJjhKBUe9uNZGCm2elzx6G_FazoxDTaw2_NBX0VGxodvJVrpqO/s1600/10359288_10203946032550421_366347978_o.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtD4Efo_nnUrVlt9HfUwCVklhFtX-nZ2tibdwlwjFsTFmXM_2p_uvNkRnsLLTYJvbNGBsRk0ug1lcczjDPVkB70ipW-NfJjhKBUe9uNZGCm2elzx6G_FazoxDTaw2_NBX0VGxodvJVrpqO/s1600/10359288_10203946032550421_366347978_o.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Packing up for the ride home</td></tr>
</tbody></table>
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiijF9_kXxjzdqvZs2AQJ203EhkAVTyGTBMSgsj22hq9o3VG-qq9nLD1lcAHdyFU3L_klbwvYKbMjV6vudIJoU2Y77GAE68bh3q1kTnEwHH7DzFRxA5hA4CjnCpfuXgmcTRX4dx5I-dTawf/s1600/1625568_10203962127604728_5606410959177263787_n.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiijF9_kXxjzdqvZs2AQJ203EhkAVTyGTBMSgsj22hq9o3VG-qq9nLD1lcAHdyFU3L_klbwvYKbMjV6vudIJoU2Y77GAE68bh3q1kTnEwHH7DzFRxA5hA4CjnCpfuXgmcTRX4dx5I-dTawf/s1600/1625568_10203962127604728_5606410959177263787_n.jpg" height="200" width="200" /></a></div>
I have an ever evolving view of triathlon, what it means in my life and who
graces my life as a result. That's you Wolf family!<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1kvl6prD2Elb012tyj9qisqp7C3OG-o5TDtmMd8E8sIqjA7RwfmpUsvGrRnPhKcKvlAEXbvt37YZ09ytJ3or-rXWY9gG-Hae_OFdsLm3SiNUb2cJbHTTYkwjtX0rC25Y-1Q5Yv-YUxynf/s1600/10369728_10203961490948812_179544251248011237_n.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1kvl6prD2Elb012tyj9qisqp7C3OG-o5TDtmMd8E8sIqjA7RwfmpUsvGrRnPhKcKvlAEXbvt37YZ09ytJ3or-rXWY9gG-Hae_OFdsLm3SiNUb2cJbHTTYkwjtX0rC25Y-1Q5Yv-YUxynf/s1600/10369728_10203961490948812_179544251248011237_n.jpg" height="200" width="150" /></a><br />
<div class="separator" style="clear: both; text-align: left;">
The continuous focus on discipline and
incremental success drives me to greater places more reflective of my true
self.</div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWRqt-IY3JL6M2-kgZDWzcruehpy76T-y-3lNDnUrepN2HU1Y1EIiaO6ZkyxA_K0GT1kU_NHIQ5cHFW3beXGAkvx5buh5xlnVEI8DFvl3uiB8SrophONEtAC7KEZpVTE2DsKCdKxIGDnTX/s1600/10376073_10202914886085955_8493720556939049689_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWRqt-IY3JL6M2-kgZDWzcruehpy76T-y-3lNDnUrepN2HU1Y1EIiaO6ZkyxA_K0GT1kU_NHIQ5cHFW3beXGAkvx5buh5xlnVEI8DFvl3uiB8SrophONEtAC7KEZpVTE2DsKCdKxIGDnTX/s1600/10376073_10202914886085955_8493720556939049689_n.jpg" height="200" width="200" /></a></div>
As a long time member of the sailing community I have high expectations of
an athletic community. I am continually rewarded by my Rev3 Team mates
and Race Directors at the caliber of competitors and race production
quality! What a fantastically fun weekend!!!Anonymoushttp://www.blogger.com/profile/11336161023846010830noreply@blogger.com0tag:blogger.com,1999:blog-3528175854555182971.post-59325917501182298472014-05-28T12:20:00.001-07:002014-05-28T12:28:48.344-07:00Wind it up<!--[if gte mso 9]><xml>
<o:OfficeDocumentSettings>
<o:AllowPNG/>
</o:OfficeDocumentSettings>
</xml><![endif]--><br />
<!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves/>
<w:TrackFormatting/>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>EN-US</w:LidThemeOther>
<w:LidThemeAsian>X-NONE</w:LidThemeAsian>
<w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:EnableOpenTypeKerning/>
<w:DontFlipMirrorIndents/>
<w:OverrideTableStyleHps/>
</w:Compatibility>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="false"
DefSemiHidden="false" DefQFormat="false" DefPriority="99"
LatentStyleCount="371">
<w:LsdException Locked="false" Priority="0" QFormat="true" Name="Normal"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 1"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 2"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 3"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 4"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 9"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 9"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footnote text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="header"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footer"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index heading"/>
<w:LsdException Locked="false" Priority="35" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="table of figures"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="envelope address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="envelope return"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footnote reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="line number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="page number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="endnote reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="endnote text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="table of authorities"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="macro"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="toa heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 5"/>
<w:LsdException Locked="false" Priority="10" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Closing"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Signature"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="true"
UnhideWhenUsed="true" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Message Header"/>
<w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Salutation"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Date"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Block Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Hyperlink"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="FollowedHyperlink"/>
<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Document Map"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Plain Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="E-mail Signature"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Top of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Bottom of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal (Web)"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Acronym"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Cite"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Code"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Definition"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Keyboard"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Preformatted"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Sample"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Typewriter"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Variable"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Table"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation subject"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="No List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Contemporary"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Elegant"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Professional"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Balloon Text"/>
<w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Theme"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" QFormat="true"
Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" QFormat="true"
Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" QFormat="true"
Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" QFormat="true"
Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 5"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 6"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 6"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 6"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 6"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 6"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="46" Name="List Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="List Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="List Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 5"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 6"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 6"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 6"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 6"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 6"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 6"/>
</w:LatentStyles>
</xml><![endif]--><!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:"";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin-top:0in;
mso-para-margin-right:0in;
mso-para-margin-bottom:8.0pt;
mso-para-margin-left:0in;
line-height:107%;
mso-pagination:widow-orphan;
font-size:11.0pt;
font-family:"Calibri","sans-serif";
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;}
</style>
<![endif]-->
<br />
The 2014 tri season has been a study in patience and persistence with miniscule
movement forward only to be pushed back like a running back going in for a
touchdown.<span style="mso-spacerun: yes;"> </span>After consistent pain in the
lower leg/toes and Achilles region of my legs I went to the orthopedic
doctor.<span style="mso-spacerun: yes;"> </span>The good news is there is no
bone or ligament damage just weak muscles.<span style="mso-spacerun: yes;">
</span>Twelve weeks of solid physical therapy with Justin at <a href="http://www.trinitywellnesscenter.net/">Trinity Wellness Center</a> and I am on the right path.<span style="mso-spacerun: yes;"> </span>However, as a
runner first and foremost being told that was off the table until strength and
stability joined the party was tough mentally.<span style="mso-spacerun: yes;">
</span><br />
<br />
And WOW … who knew PT was so tough.<span style="mso-spacerun: yes;"> </span>At
the suggestion of Justin, I went the<a href="http://www.grastontechnique.com/">
Graston</a> route and while it may not be for everyone it has worked wonders
for me.<span style="mso-spacerun: yes;"> </span>He said I’d eventually ask for
it… and while I was writhing in pain on the table and threatening retribution I
was thinking not in this lifetime buddy.<span style="mso-spacerun: yes;">
</span>He was right – I don’t think it will ever feel “good” but it certainly accelerates
the stretching I do on my own.<span style="mso-spacerun: yes;"> </span>He also
built out a set of exercises and stretches that compliments my current tri training
schedule. It is complete with specific timing to maximize my time strength
training since tri training is a full schedule on its own.<span style="mso-spacerun: yes;"> </span>It is now a regular part of my
triathlon training and I don’t see it going anywhere.<span style="mso-spacerun: yes;"> </span>I would be remiss if I didn’t note that my
coach is 100% behind holistic training and the philosophy that a balanced
athlete is a strong athlete. Without her support and flexibility, this Spring would have been a whole lot harder. <br />
<br />
I ran my first half marathon of the season in April and it’s a stretch to
call it a run.<span style="mso-spacerun: yes;"> </span>My coach and I decided
that a 3 mile run set with a 1 mile walk in between would keep me in the best
health seeing as how my longest run had been 9 miles.<span style="mso-spacerun: yes;"> </span>It was tough to stick to it on the front end
but I am determined not to backslide as result of something I can control or
arrogance.<span style="mso-spacerun: yes;"> </span>Knowing when adrenaline is a
friend or foe is critical. <span style="mso-spacerun: yes;"> </span>I am running
the <a href="http://race131.com/races/midtown-raleigh/">Midtown-Raleigh</a> 10k
in two weeks to see what I can shoot for the remainder of 2014.<span style="mso-spacerun: yes;"> </span><br />
<span style="mso-spacerun: yes;"><br />With a full slate of races scheduled the sooner my legs are happy the stronger and faster I'll be. </span><br />
<br />
Happy training! Anonymoushttp://www.blogger.com/profile/11336161023846010830noreply@blogger.com0tag:blogger.com,1999:blog-3528175854555182971.post-91628627722472895252013-11-25T17:11:00.000-08:002013-11-25T17:35:27.621-08:00Tri-Thankful<!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves/>
<w:TrackFormatting/>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>EN-US</w:LidThemeOther>
<w:LidThemeAsian>X-NONE</w:LidThemeAsian>
<w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:DontVertAlignCellWithSp/>
<w:DontBreakConstrainedForcedTables/>
<w:DontVertAlignInTxbx/>
<w:Word11KerningPairs/>
<w:CachedColBalance/>
</w:Compatibility>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><br />
<!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="267">
<w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" Priority="39" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" Name="toc 9"/>
<w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" Priority="10" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" Priority="11" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/>
</w:LatentStyles>
</xml><![endif]--><!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-qformat:yes;
mso-style-parent:"";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin-top:0in;
mso-para-margin-right:0in;
mso-para-margin-bottom:10.0pt;
mso-para-margin-left:0in;
line-height:115%;
mso-pagination:widow-orphan;
font-size:11.0pt;
font-family:"Calibri","sans-serif";
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-fareast-font-family:"Times New Roman";
mso-fareast-theme-font:minor-fareast;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;}
</style>
<![endif]-->
<br />
<div class="MsoNormal">
The most important buckets in my life are family, mental and
physical fitness and friends.<span style="mso-spacerun: yes;"> </span>This is
wrapped in philosophy of spiritual endeavor and adding value to those I
interact with via the Four Agreements.<span style="mso-spacerun: yes;">
</span>1- Be impeccable with your word 2- Don’t take anything personally 3-
Don’t make assumptions 4- Always do your best.<span style="mso-spacerun: yes;">
</span>(<a href="http://amazon.com/"><u>The Four Agreements</u> - Ruiz</a>)<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqjOkH5W2WR0E0Q_xXxh_vUC_Q8bodG9hO4_3zuWsoC06JTelhzOTZdy5Lpkek8ys7qxZ8L8ntUB8NX-f4K_yHZXZ66fWC7qOWu81T4Gx7G6hEVliBWI29OmQfLqsnDJfXYKFlvgKDtClS/s1600/four+agreements.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqjOkH5W2WR0E0Q_xXxh_vUC_Q8bodG9hO4_3zuWsoC06JTelhzOTZdy5Lpkek8ys7qxZ8L8ntUB8NX-f4K_yHZXZ66fWC7qOWu81T4Gx7G6hEVliBWI29OmQfLqsnDJfXYKFlvgKDtClS/s1600/four+agreements.jpg" /></a></div>
</div>
<div class="MsoNormal">
Triathlon supports these mainstays of my life.<span style="mso-spacerun: yes;"> </span>To me being a good triathlete or endurance
athlete is about the whole person.<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>I was lucky enough to be chosen for the <a href="http://rev3tri.com/">Rev3AG Team</a> and their support of the athlete and their family is in a direct
alignment with the values of my family.<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;">I also need to acknowledge that I like being on a team.<span style="mso-spacerun: yes;"> </span>If it weren’t for the <a href="http://rev3tri.com/">Rev3 AG Team</a> I wouldn’t
be so passionate about Triathlon.<span style="mso-spacerun: yes;"> </span>They
bring the same verve and dedication to the sport that my <a href="http://lnyc.org/">Sailing Family</a> did as
I was growing up. The sponsors Rev3 brings to the table are tremendous too - that took a lot of "hard" decision making out of the equation for me when awesome products and solutions are delivered to your door on almost a monthly basis how can an Athlete go wrong!? </span></div>
<div class="MsoNormal">
Staying committed is probably the “easiest” part.<span style="mso-spacerun: yes;"> </span>I approach each day with the attitude that 100%
is a different effort every day.<span style="mso-spacerun: yes;"> </span>Some
days just hitting the trainer is 100% other days pushing the sprints in the
pool after 2000yds is 100%.<span style="mso-spacerun: yes;"> </span>The physical
and mental boundary expansion is as much a treat as it is intimidating.<span style="mso-spacerun: yes;"> </span>But at the end of every day I acknowledge
myself for putting in the effort and as long as I feel I’ve put in that day’s
100% I will push new frontiers and stay balanced.<span style="mso-spacerun: yes;"> </span>In the spirit of transparency, I do have a
coach 6 months of the year and that helps me gauge effort levels in the off
season.<span style="mso-spacerun: yes;"> </span>:) <span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal">
The great thing about triathlon is I learn more and more not
only about myself but also incremental success.<span style="mso-spacerun: yes;">
</span>I am attracted to spaces where the façade of the rapidity of technology
is debunked often and with an exclamation point.<span style="mso-spacerun: yes;"> </span>Being a triathlete spits in the eye of
instantaneous accomplishment.<span style="mso-spacerun: yes;"> </span>I get to
compete against myself in every training session and event.<span style="mso-spacerun: yes;"> </span>I move the needle based on my goals and the
quiet success of achievement is something I carry close.<span style="mso-spacerun: yes;"> </span>Sure I’ve gotten stuck on plateaus and had
weeks of frustration either due to being sick or feeling as though I’m not
moving closer to a goal.<span style="mso-spacerun: yes;"> </span>And, therein
lies the beauty of any endurance sport – not just triathlon – once those weeks
of discipline are behind you they are wells of strength to dip into.<span style="mso-spacerun: yes;"> </span>We all know it’s not the little things in
life that derail us it’s the switchbacks that are unexpected and the blind turns
where we have to slow down and reconsider each shift of the wheel and rubble on
the road to avoid skidding out.<span style="mso-spacerun: yes;"> </span>My dad
used to say “little corrections all the time.”<span style="mso-spacerun: yes;">
</span>But this takes time, the ability to endure and dig a little deeper for
the light and success becomes paramount to a fulfilling and meaningful trove of
life experiences.<span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal">
Part of what keeps me going back is the consistent
fulfillment to be myself.<span style="mso-spacerun: yes;"> </span>Training,
racing planning – these are all daily reminders that this thing is
PERSONAL.<span style="mso-spacerun: yes;"> </span><span style="font-family: Wingdings; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-char-type: symbol; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin; mso-symbol-font-family: Wingdings;"><span style="mso-char-type: symbol; mso-symbol-font-family: Wingdings;">:)</span></span><span style="mso-spacerun: yes;"> </span>It helps me command my own limitations more
freely.<span style="mso-spacerun: yes;"> </span>For instance, sadly, life has
left a lasting mark to always have a reserve tank and no matter how many times
I mentally run through “what’s the worst thing that can happen.”<span style="mso-spacerun: yes;"> </span>I always leave a little in the tank.<span style="mso-spacerun: yes;"> </span>On the up side, I’ve moved on from waiting
for the next shoe to drop and one day I’ll blow the reserve tank and open up a
whole new level of freedom in which to live life.<span style="mso-spacerun: yes;"> </span>The most spectacular part of this is if you
can fully embrace it, you have the ability to empower others to be themselves
too and I think there is no greater gift to another human being. </div>
<div class="MsoNormal">
On a lighter note – I’m easily bored – the intensity and complexity of the
multisport is intriguing.<span style="mso-spacerun: yes;"> </span>I have no desire to do a
marathon per se but I’m hopeful for a full 140.6 in 2016.<span style="mso-spacerun: yes;"> </span>Also, the planner in me likes that this stuff
is planned out to a T.<span style="mso-spacerun: yes;"> </span>I like that it’s
a multi-year objective too.<span style="mso-spacerun: yes;"> So I hope this gives some insight into what the beginning stages of Triathlon looked like for me and encourages a hopeful to dip their toe in - its a lot like they say about snorkeling versus scuba diving, the former is like looking at the outside of the circus tent while the latter is being inside where all the action is! </span></div>
Anonymoushttp://www.blogger.com/profile/11336161023846010830noreply@blogger.com1tag:blogger.com,1999:blog-3528175854555182971.post-55226988984219013662013-11-12T16:36:00.002-08:002013-11-12T16:53:44.702-08:002014 Race Calendar In the Works<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmNcOWz98z9Y97bnU-lNb82Rs9Dz4C-7YvfZTrzA2AKXpyDCFC3PhW_Dkv0iJsYHSqyii5-lbxar0bc4zza5e_98diThncIJm5-1hvxCD9e9WD_SlvYdfsdj3qKa7HJVb5JTpxzlIiamG0/s1600/Knoxville.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmNcOWz98z9Y97bnU-lNb82Rs9Dz4C-7YvfZTrzA2AKXpyDCFC3PhW_Dkv0iJsYHSqyii5-lbxar0bc4zza5e_98diThncIJm5-1hvxCD9e9WD_SlvYdfsdj3qKa7HJVb5JTpxzlIiamG0/s200/Knoxville.jpg" width="150" /></a><br />
<div style="text-align: center;">
<span style="font-family: Verdana,sans-serif;"><b>2014 Race Schedule</b></span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: left;">
It seems only fitting to be putting this together with <i><a href="http://biottajuices.com/" rel="nofollow">biotta juice</a></i> and prosecco in hand... After a successful foray into the world of Triathlon, I am hooked. A huge part of my mental and physical success is the AG Team Rev3 - thanks y'all!</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
April 13, 2014 Rock 'n' Roll comes to Raleigh! <b><a href="http://runrocknroll.competitor.com/raleigh" target="_blank">Rock 'n' Roll</a></b></div>
<div style="text-align: left;">
Let's hope this lives up to Rock 'n' Roll Las Vegas both in entertainment </div>
<div style="text-align: left;">
and PR! </div>
<div style="text-align: left;">
Bright and early at 7AM - the Half-Marathon</div>
<div style="text-align: left;">
Goal time: 1:47</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
May 18, 2014</div>
<div style="text-align: left;">
<b> <a href="http://rev3tri.com/knoxville/knoxville-news/" target="_blank">Kick-off to Tri Season!</a></b></div>
<div style="text-align: left;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi13_4WU4va3GN8VxCzyf9xmNJ1kfdJ7njVhxeVMHp59kFS-J801rWZlnLlNNMtcl4M7_f0144A3TY0GcFbaBJiMKLagh3QwU-_IW2Lf51fsb_nY2GN6c4EEulFyAESTnl5sqCAI_kaQLgX/s1600/958707_10201299870518024_427060176_o.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi13_4WU4va3GN8VxCzyf9xmNJ1kfdJ7njVhxeVMHp59kFS-J801rWZlnLlNNMtcl4M7_f0144A3TY0GcFbaBJiMKLagh3QwU-_IW2Lf51fsb_nY2GN6c4EEulFyAESTnl5sqCAI_kaQLgX/s200/958707_10201299870518024_427060176_o.jpg" width="200" /></a>Rev3 Knoxville Olympic</div>
<div style="text-align: left;">
Goal time -- anytime would be better after last year's </div>
<div style="text-align: left;">
</div>
<br />
<div style="text-align: left;">
June 15, 2014</div>
<div style="text-align: left;">
Headed up to Williamsburg to support Team Rev 3</div>
<div style="text-align: left;">
<b> <a href="http://rev3tri.com/williamsburg/news-va/" target="_blank">Rev3 Williamsburg</a></b></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
June 21-22, 2014 </div>
<div style="text-align: left;">
<a href="http://trirock.competitor.com/philadelphia/" target="_blank">Philly Tri</a></div>
<div style="text-align: left;">
Goal time: TBD by Coach and Athlete</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
July - </div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
BIRTHDAY MONTH -- Sweet treats both to drink and eat and all the sun and sand I can take in!</div>
<div style="text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhA1491EsMPe_pBaz8ryXLmxJVpIQl9s7Q70y3Io-XOTUXf9IGkAbvW49O9CgvR1UJs_HFkPXlmhQ-h_UV5cg57hhKK7mTQK_Z9J5BUgkU02IDPKvhAQnq4kuPWvj-VSHfQuIUwzoz7CpVg/s1600/ocean.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhA1491EsMPe_pBaz8ryXLmxJVpIQl9s7Q70y3Io-XOTUXf9IGkAbvW49O9CgvR1UJs_HFkPXlmhQ-h_UV5cg57hhKK7mTQK_Z9J5BUgkU02IDPKvhAQnq4kuPWvj-VSHfQuIUwzoz7CpVg/s200/ocean.jpg" width="200" /></a></div>
<br />
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
September 7 - <b><a href="http://rev3tri.com/cedar-point/cedar-point-news/" target="_blank">Rev3 Cedar Point</a></b></div>
<div style="text-align: left;">
Rev 3 Cedar Point Olympic</div>
<div style="text-align: left;">
Goal time: TBD by Coach and Athlete</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
November 2013 - Seems only fitting to cap it off in Florida with my Rev3 Family!</div>
<div style="text-align: left;">
<b><a href="http://rev3tri.com/news/rev3-venice-florida-food-and-fun-part-2/" target="_blank">Rev3 Venice FL</a></b></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
</div>
<div class="separator" style="clear: both; text-align: center;">
</div>
Anonymoushttp://www.blogger.com/profile/11336161023846010830noreply@blogger.com0tag:blogger.com,1999:blog-3528175854555182971.post-6978847707892958422013-06-04T18:12:00.000-07:002013-06-04T19:04:45.128-07:00Dry Squall...the Raleigh 70.3<!--[if !mso]>
<style>
v\:* {behavior:url(#default#VML);}
o\:* {behavior:url(#default#VML);}
w\:* {behavior:url(#default#VML);}
.shape {behavior:url(#default#VML);}
</style>
<![endif]--><br />
<!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves>false</w:TrackMoves>
<w:TrackFormatting/>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>EN-US</w:LidThemeOther>
<w:LidThemeAsian>X-NONE</w:LidThemeAsian>
<w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:EnableOpenTypeKerning/>
<w:DontFlipMirrorIndents/>
<w:OverrideTableStyleHps/>
<w:UseFELayout/>
</w:Compatibility>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="267">
<w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" Priority="39" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" Name="toc 9"/>
<w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" Priority="10" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" Priority="11" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/>
</w:LatentStyles>
</xml><![endif]--><!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:"";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin-top:0in;
mso-para-margin-right:0in;
mso-para-margin-bottom:10.0pt;
mso-para-margin-left:0in;
line-height:115%;
mso-pagination:widow-orphan;
font-size:11.0pt;
font-family:"Calibri","sans-serif";
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;}
</style>
<![endif]-->
<br />
<div class="MsoNormal">
Dry squall is a term used in sailing when the seas and winds
are violent and unexpected like that of a storm but the skies are clear.<span style="mso-spacerun: yes;"> </span>Sunday morning the sky was clear the breeze
gentle with only a hint from the barometer of the rain to come that
evening.<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>As Alan Paton writes in Cry the Beloved
Country, “out of a cloudless sky these things come.”</div>
<div class="MsoNormal">
I spent Friday afternoon getting a tune up on the bike and
relaxing in the good, calm company of Jim Hale.</div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDUjy_V7v2pvHAtirzthlVIIJgHp4ZaOmXUjVSs60ymKlPEXRShB7OQjzZpqjBgkApaPtra5uMxShm15WZDKdBq_lGgOwrdTkv0uEu4QshZDLeBGed6x5OFMWAG8STCazr_UrcBUZHKiNm/s1600/photo.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDUjy_V7v2pvHAtirzthlVIIJgHp4ZaOmXUjVSs60ymKlPEXRShB7OQjzZpqjBgkApaPtra5uMxShm15WZDKdBq_lGgOwrdTkv0uEu4QshZDLeBGed6x5OFMWAG8STCazr_UrcBUZHKiNm/s200/photo.JPG" width="200" /></a></div>
<div class="MsoNormal">
<span style="mso-spacerun: yes;"></span>He generously lent me some significantly
lighter wheels since climbing is not yet a strength of mine and the Raleigh
course captured 1890 ft.<span style="mso-spacerun: yes;"> </span>in
elevation.<span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal">
Sunday morning came early but I was awake before the alarm –
got out bed started prepping, getting plenty of <a href="http://www.sbrsportsinc.com/trislide.html">TriSlide</a> applied to me and my
kit since I knew it would be hot and with an estimated finish time of 2:30 I’d
be right in the heat and rising humidity.<span style="mso-spacerun: yes;">
</span>Throughout training and previous races I’d start the morning with a bite
of fruit some yummy Dreaming Cow Yogurt to get the juices flowing.<span style="mso-spacerun: yes;"> </span>My rockstar friend Julie picked me up at
4:35AM to drive me downtown to where the shuttles were transporting athletes
out to T1.<span style="mso-spacerun: yes;"> <table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZ0PGIZ7PDEXRFtwfGtQGtSk0k0ryEdNdUB8d9kpYIf6oMYHL2NWFenYV3xvzTNQkJIEnvhhKXb9herMqyuYVUuQT-w-qOhGhptTVhqVCPKZyf09gWEv87i-Z-PPyycFZnoux1B5Hwoz6L/s1600/photo.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZ0PGIZ7PDEXRFtwfGtQGtSk0k0ryEdNdUB8d9kpYIf6oMYHL2NWFenYV3xvzTNQkJIEnvhhKXb9herMqyuYVUuQT-w-qOhGhptTVhqVCPKZyf09gWEv87i-Z-PPyycFZnoux1B5Hwoz6L/s200/photo.JPG" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Before the swim with Julie</td></tr>
</tbody></table>
</span>Normally on race morning I’m
jittery and easily rattled right up to the start.<span style="mso-spacerun: yes;"> </span>However, this morning I was pretty calm and
focused.<span style="mso-spacerun: yes;"> </span>I got downtown in plenty of
time set up T2 and hopped on the bus. <span style="mso-spacerun: yes;"> </span>The arrival at the swim put me there almost 2
hours before I was supposed to start so I just plugged in some tunes and
rechecked T2…. which is a good thing because at some point from Saturday to
Sunday AM my cap and timing chip disappeared from my bike setup.<span style="mso-spacerun: yes;"> </span>I got all that squared away and figured if
that was the worst thing that happened I was in pretty darn good shape …famous
last words.<span style="mso-spacerun: yes;"> </span>I found Andrew Corbin<span style="mso-spacerun: yes;"></span> who is always
entertaining and we chatted while waiting in the “honey bucket” line.<span style="mso-spacerun: yes;"> </span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUGWwfvmWaBymFlcKxpaI8qKccJpXQ6k8ae87i_lBBvZegJnbsZdLju9t7-iXJw-t3hFE_ad8ROASGXCpE2pOqaohRXHdInsZy7Cx9_gNhmTw3OwtGf9G4sEJofG029Eh-363_4zBB4TIj/s1600/photo.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUGWwfvmWaBymFlcKxpaI8qKccJpXQ6k8ae87i_lBBvZegJnbsZdLju9t7-iXJw-t3hFE_ad8ROASGXCpE2pOqaohRXHdInsZy7Cx9_gNhmTw3OwtGf9G4sEJofG029Eh-363_4zBB4TIj/s320/photo.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Waiting for my Swim wave with Andrew</td></tr>
</tbody></table>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-spacerun: yes;"> </span>Forty or so minutes from the start I put on
my HRM and watch, double checked the Velcro on the timing chip, chose the
goggles appropriate for sun since it was getting pretty bright out on the
water.<span style="mso-spacerun: yes;"> </span>Julie again rocked it out – she
was there to take my gear bag back to Raleigh and cheer me through the bike
transition. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
This is only my 3<sup>rd</sup> open water swim.<span style="mso-spacerun: yes;"> </span>I find I’m pretty calm and it feels like I’m
back at sailing camp trying to swim between boats.<span style="mso-spacerun: yes;"> </span>After the athlete meeting I opted not to bring
my wetsuit and the official temp was 76.<span style="mso-spacerun: yes;">
</span>However, I’m slow in transition out of the wetsuit so no big loss
there.<span style="mso-spacerun: yes;"> </span>I think having to make the
decision that morning would have caused some stress.<span style="mso-spacerun: yes;"> </span>I spent some time watching the pros and waves
before me but didn’t readily see any advantage to take.<span style="mso-spacerun: yes;"> </span>I rookie’d it in the middle of the pack and
then had to swim out to find some clean water – moments which were few and far
between.<span style="mso-spacerun: yes;"> </span>The first lap I was kinder
about being swum over, slapped and kicked. <span style="mso-spacerun: yes;"> </span>The second two I got a bit more aggressive
about defending my territory.<span style="mso-spacerun: yes;"> </span>We swam up
to a boat ramp which for me made it tricky to determine when I “hit the
bottom.”<span style="mso-spacerun: yes;"> </span>I was roughly 1 minute off my
anticipated swim time and since I’d allowed time for wetsuit removal in
transition I was well within schedule.<span style="mso-spacerun: yes;">
</span>Got my bike gear on – hit the <a href="http://www.sbrsportsinc.com/trislide.html">Trislide</a> again down the kit and in the
shoes.<span style="mso-spacerun: yes;"> </span>Rolling out of transition I felt
good.<span style="mso-spacerun: yes;"> </span>My watch gave me some fits so I
had to pull it out of multisport and reset to the bike.<span style="mso-spacerun: yes;"> </span>Now, the first 3.5 miles is uphill and my
coach wisely sent me out there to do hill repeats long before race day.<span style="mso-spacerun: yes;"> </span>I knew what to expect and what my plan
was.<span style="mso-spacerun: yes;"> </span>I stuck to my plan as people pedaled
by.<span style="mso-spacerun: yes;"> </span>About 6 minutes in I looked down at
my HR to check that the way I felt correlated to my zones.<span style="mso-spacerun: yes;"> </span>SHOCKER – I’m clocking at <span style="mso-spacerun: yes;"> </span>Z4.3 DANGER WILL ROBINSON, DANGER…. <span style="mso-spacerun: yes;"> </span>I should be in the high 2’s at most low
3’s.<span style="mso-spacerun: yes;"> </span>In no other way do I feel like I’m
in a Z4 – breathing is moderately tough but not gasping, no burn in the legs so
I watch my speed – which was right around 8-9MPH – where it should be.<span style="mso-spacerun: yes;"> </span>I finish the climb make the first turn onto a
nice rolling downhill, smooth road.<span style="mso-spacerun: yes;"> </span>Give
myself a few minutes and check my zones again still a high 3 in a light spin – in
that moment I make the determination that my HRM must be wrong – change the
display to keep an eye on speed.<span style="mso-spacerun: yes;"> </span>I also
rode the course in full twice before race day and other pieces multiple times
to give me an idea of what my pace should be. <span style="mso-spacerun: yes;"> </span>I felt great<span style="mso-spacerun: yes;">
</span>- thinking that my HR data was invalid I kept a conversation with myself, a little singing... Give Blood by Pete Townshend kept popping in my head - go figure-- to check breathing and MPH clocked where I thought it should be.<span style="mso-spacerun: yes;"> </span>I certainly felt the hills but kept an eye on
my speed. I also took into account the headwind and would drop back on speed
being mindful of power output when there was a headwind.<span style="mso-spacerun: yes;"> </span>For 56 miles I was the most disciplined
athlete I think I’ve ever been.<span style="mso-spacerun: yes;"> </span>I
borrowed a strategy from a <a href="http://rev3tri.com/">Rev3</a> Team member<span style="mso-spacerun: yes;">
</span>- since there were just a few hills (ha, ha) and I haven’t mastered the
climb, I made a point to pass people on the downhill where I could and force
them to either pass me on the uphill or go my speed on the ascent.</div>
<div class="MsoNormal">
Throughout the entire bike, ever mindful of the rising temps
and humidity I’m taking in EFS and my <a href="http://www.powerbar.com/">PowerBar</a> Energy Blends (how yummy is the
strawberry mango?!?!?!)<span style="mso-spacerun: yes;"> </span>on the off
chance that HR Zone was correct I didn’t want to find myself low on calories
for the run.<span style="mso-spacerun: yes;"> </span>I slightly modified my
hydration/nutrition plan from every 30 to every 20.<span style="mso-spacerun: yes;"> </span>I probably over did the refill – taking
water at every opportunity but the advice from my coach to pour any excess
water from the aid stations was a huge help – I never felt overly hot.<span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
T2 left a bit to be desired running in bike shoes over
uneven pavement and winding through what felt like a snake (it is the year of
the snake though ?!?!) course
to get to my spot.<span style="mso-spacerun: yes;"> </span>I get there and I’m
pissed because some chic has racked her bike in my spot – I move it – get
racked and focused back on my game.<span style="mso-spacerun: yes;"> </span>Now,
there’s a niggling thought in the back of my mind that I haven’t had to use the
bathroom despite the amount of fluids I’ve taken in and on every other bike
ride I generally have to go about half way through.<span style="mso-spacerun: yes;"> </span>So while I’m right there I hit the honey
bucket and do get rid of some fluids.<span style="mso-spacerun: yes;">
</span>I cruise through T2 pretty pleased – I’ve got almost 20 extra minutes in
the bank – I anticipated 3:45 for the bike and knocked it out in 3:25.<span style="mso-spacerun: yes;"> </span>I made the switch on my watch to run mode in before
exiting T2 .<span style="mso-spacerun: yes;"> </span>The first part of the run
was uphill and I notice I’m cruising at under an 8:30 which I can’t sustain so
I take a step back, a big breath and move down to 9:30.<span style="mso-spacerun: yes;"> </span>I know I’ve got some brutal hills between
miles 6 to 8 and I don’t want to find myself out of whack.<span style="mso-spacerun: yes;"> </span>The aid station at mile 1 I take a bit of
water.<span style="mso-spacerun: yes;"> </span>Somewhere between mile 1 and 2 my
stomach starts to feel like a boulder.<span style="mso-spacerun: yes;">
</span>And we all know how fun that makes a run.<span style="mso-spacerun: yes;"> </span>Before I even get to the aid station at mile
2 I can’t get my HR regulated – I don’t know why I believed it was right on the
run yet wrong on the bike but I did.<span style="mso-spacerun: yes;"> </span>The
numbers were all over the map –so I stop and walk over the EMS folks and tell
them I can’t get my HR regulated – suddenly I can’t tamp down my emotions so I
start to do that awesome cry, get mad, calm cycle (I’m sure this helped me
tremendously - :P)<span style="mso-spacerun: yes;"> </span>they take my BP and
tell me its 78/49 – “dangerously low” and their “medical recommendation” was
that I stop.<span style="mso-spacerun: yes;"> </span>They ask if I’m dizzy and I
say – “I wasn’t until you asked me to sit down,” <span style="mso-spacerun: yes;"> </span>so I promptly stand up – which didn’t make me
their favourite customer.<span style="mso-spacerun: yes;"> </span>In retrospect
they did a great job stalling to make me take some more recovery time.<span style="mso-spacerun: yes;"> </span>I had to answer about 10 questions and then
sign a form saying I understood their recommendation was to quit and I was
choosing to go on of my own volition. <span style="mso-spacerun: yes;"> </span>I
have to wonder if you could argue that at that point I clearly wasn’t operating
with full cognition… if you’re in the peanut gallery on this one you can save
it.<span style="mso-spacerun: yes;"> </span>haha</div>
<div class="MsoNormal">
Enter in the dry squall analogy – I am at a total loss
between miles 2 and 9 – the medics said my electrolytes were clearly off so I
didn’t take any more endurolytes, I tried to get down a <a href="http://www.powerbar.com/Products/gel-blasts-energy-chews-raspberry">Energy Blasts</a> (they are
usually like candy to me) to no avail.<span style="mso-spacerun: yes;">
</span>I’m looking for anything to relieve my poor stomach.<span style="mso-spacerun: yes;"> </span>I also tried to remove any time goal and just
focus on finishing.<span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal">
Around mile 6 I get my BP taken again and it’s moving into a
more “normal/resting” range at 90/60.<span style="mso-spacerun: yes;"> </span>I
feel more alert but continue to walk since every time I pick up the pace my abdomen
rejects that plan.<span style="mso-spacerun: yes;"> </span>Again at mile 8 or
so I get the <a href="http://www.raleighnc.gov/safety/content/Departments/Articles/Fire.html">Raleigh Fire Dep’t</a> to take my BP again – its up to 110/70 or
so.<span style="mso-spacerun: yes;"> </span>At this point because they are
measuring it I realize that my HRM is feeding good data to my watch.<span style="mso-spacerun: yes;"> </span>So possibly it’s been right<b style="mso-bidi-font-weight: normal;"><u> all</u></b> day.<span style="mso-spacerun: yes;"> </span>One of their firefighters walked a loop with
me – which was great to have company.<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>At this point I feel like my BP/HR has
“recovered” but my stomach is still giving me fits.<span style="mso-spacerun: yes;"> </span>I periodically find child’s pose in some cool
grass – I have no idea why but it felt good.<span style="mso-spacerun: yes;">
</span>As I begin to head back towards the finish line I am willing myself to
run the last 4 miles a good clip – yet every time I try it’s just not
there.<span style="mso-spacerun: yes;"> </span>So I decide to run the downhills
and walk the uphills which worked out marginally well.<span style="mso-spacerun: yes;"> </span>At mile 12 I am fed up with feeling like crap
and decide to run the last mile (vanity’s a bitch with all those cameras isn’t
it…..) As I’m finishing I start to realize I can’t really see anything so as I
cross I slow and ask for the med tent.<span style="mso-spacerun: yes;">
</span>My HR at this point is way beyond my “redline.”<span style="mso-spacerun: yes;"> </span>They get me in a lounge chair, ice me down
and start in on the BP/HR measurements again.<span style="mso-spacerun: yes;">
</span>Good news/bad news – I tend to “recover” really quickly so while the
numbers were still high they were moving in the right direction.<span style="mso-spacerun: yes;"> </span>I was also able to take in additional fluids
at this time too – and when the Dr asked if I’d used the bathroom it hit me
that I never went again after T2.<span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I don’t know what happened.<span style="mso-spacerun: yes;">
</span>I don’t like not knowing.<span style="mso-spacerun: yes;"> </span>I am a
problem solver and I’m willing to work at the solution.<span style="mso-spacerun: yes;"> </span>I am still in that place where I don’t feel
like I accomplished anything despite finishing and that was ultimately the
goal.<span style="mso-spacerun: yes;"> </span>But having done the work and
setting an attainable goal, I still feel a loss.<span style="mso-spacerun: yes;"> </span>As another coach from the past posted
today,<span style="mso-spacerun: yes;"> </span>“A period of time is needed to
alter the outcomes of your new beliefs.<span style="mso-spacerun: yes;">
</span>The structure learns to adjust to the new preferred outcome ~ gestation
periods.”</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
To paraphrase a team mate, many thanks to <a href="http://rev3tri.com/">Rev 3</a>, <a href="http://www.blueseventy.com/">blueseventy</a>, <a href="http://www.quintanarootri.com/">Quintana Roo</a>, <a href="http://www.pearlizumi.com/">Pearl Izumi</a>,
<a href="http://www.powerbar.com/">PowerBar</a>, <a href="http://biottajuices.com/">Biotta Naturals</a> and <a href="http://www.compex.info/">Compex</a> – wish I could’ve give you a better race.
</div>
Anonymoushttp://www.blogger.com/profile/11336161023846010830noreply@blogger.com4tag:blogger.com,1999:blog-3528175854555182971.post-32581613133534697582013-05-06T13:59:00.000-07:002014-05-28T11:21:40.315-07:00June ...here we come!!!<!--[if gte mso 9]><xml>
<o:OfficeDocumentSettings>
<o:AllowPNG/>
</o:OfficeDocumentSettings>
</xml><![endif]--><br />
<!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves/>
<w:TrackFormatting/>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>EN-US</w:LidThemeOther>
<w:LidThemeAsian>X-NONE</w:LidThemeAsian>
<w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:EnableOpenTypeKerning/>
<w:DontFlipMirrorIndents/>
<w:OverrideTableStyleHps/>
</w:Compatibility>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="267">
<w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" Priority="39" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" Name="toc 9"/>
<w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" Priority="10" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" Priority="11" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/>
</w:LatentStyles>
</xml><![endif]--><!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:"";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin-top:0in;
mso-para-margin-right:0in;
mso-para-margin-bottom:10.0pt;
mso-para-margin-left:0in;
line-height:115%;
mso-pagination:widow-orphan;
font-size:11.0pt;
font-family:"Calibri","sans-serif";
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;}
</style>
<![endif]-->
<br />
<div class="MsoNormal">
After a leisurely drive, <span style="mso-spacerun: yes;"></span>we rolled into Knoxville just in time to see
say hello to some team members and see the Glow Run finish – what an amazing
tribute to <a href="http://www.rev3tri.com/">Rev3</a> and Nicole Gross and her family, who were injured in the Boston
Marathon Bombings. <span style="mso-spacerun: yes;"> </span> </div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwsg63BsLpYC4WNS0iKrKW-qjgiuld1j1n12Vo-Wi5gCy69wdpC9JS3O7oGbeOBlHQErzJZ-_YWP_tQAc5jhC20X2zN33o85xTma42WqgN4tr0TeuCB7GqZRjgNgX0p1BP903-0WEAcgZM/s1600/rev3knox.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwsg63BsLpYC4WNS0iKrKW-qjgiuld1j1n12Vo-Wi5gCy69wdpC9JS3O7oGbeOBlHQErzJZ-_YWP_tQAc5jhC20X2zN33o85xTma42WqgN4tr0TeuCB7GqZRjgNgX0p1BP903-0WEAcgZM/s200/rev3knox.jpg" height="200" width="150" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The Rev3 Knoxville Oly was a ramp
up to a 70.3 in June.<span style="mso-spacerun: yes;"> </span>My attitude going
in was to learn as much as possible for a great performance in June.</div>
<div class="MsoNormal">
Saturday was a whirlwind of events – I got to pick up my new
<a href="http://www.quintanarootri.com/">QR</a> and <a href="http://www.ismseat.com/">Adamo</a> saddle – took a spin on the trainer under the watchful eye of Rev
3’s expert Alex Poon to make sure all the geometry was set for a solid race
Sunday.<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"></span>Sunday’s race presented the first open water
swim … as long as countless hours goofing off sailing don’t count…. One mantra
of mine is “you play like you practice.”<span style="mso-spacerun: yes;">
</span>Having never put on a wetsuit or braved temps under 75 the practice swim
on Saturday was a must for me.<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>What a difference team mates make --
@tribirdie and @trihollywood were a huge help – nifty tricks like pinching
instead of grabbing with finger nails to pull up the wet suit, getting it as
far up my lower leg as I can first and spraying the hotspot on my neck!<span style="mso-spacerun: yes;"> </span><a href="http://www.sbrshop.com/">TriSlide</a> made all the difference in the world
getting in and out of the wetsuit – there’s never too much!<span style="mso-spacerun: yes;"> </span>The water was …. <i style="mso-bidi-font-style: normal;">breathtakingly balmy at a 58.5</i> degrees F. <span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>I swam
around a bit to get my bearings and gage what hurdles Sunday might present.<span style="mso-spacerun: yes;"> </span>I got through setting up transition and went
to an early dinner at the <a href="http://www.knoxmason.com/">Knox Mason</a> with my husband.<span style="mso-spacerun: yes;"> </span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3auFs_CAh2-c0gn1j93qoGN8deK4hyphenhyphenwgH5YUgxVbeBVhwAd6-YhAPD2YaQe4IZcY0GOu5BdYVj5ZQoIJuoMo3kKCaIsvWk8eZtOLjCLjka_nChjcLjGBBBSbG5i1_BQk3lBOhinB8ffmM/s1600/knoxmason.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3auFs_CAh2-c0gn1j93qoGN8deK4hyphenhyphenwgH5YUgxVbeBVhwAd6-YhAPD2YaQe4IZcY0GOu5BdYVj5ZQoIJuoMo3kKCaIsvWk8eZtOLjCLjka_nChjcLjGBBBSbG5i1_BQk3lBOhinB8ffmM/s200/knoxmason.jpg" height="150" width="200" /></a></div>
<br />
<br />
<div class="MsoNormal">
Sunday morning came early, cold and wet.<span style="mso-spacerun: yes;">
</span>Sleep is rarely my friend and she goes AWOL when I travel.<span style="mso-spacerun: yes;"> </span>Due to the predicted temps and precip I was
concerned that being tired would amplify the cold.<span style="mso-spacerun: yes;"> </span>I can’t say enough how lucky I was to have my
husband there to schlep my stuff from one place to another keeping it warm and dry!<span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOLv6EyT0vD72ToMH_YIW8lZqN859cIU1-r8sKkygX_9WNnFUHbLGFyS-B1EEpByd_IZB9wjipr-qkif0U10RssNIUo7q31e7ZXyKcSD_LzieDxwuiZOK9ZzUr0NjkeSlTWGfxuyauk-J3/s1600/start.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOLv6EyT0vD72ToMH_YIW8lZqN859cIU1-r8sKkygX_9WNnFUHbLGFyS-B1EEpByd_IZB9wjipr-qkif0U10RssNIUo7q31e7ZXyKcSD_LzieDxwuiZOK9ZzUr0NjkeSlTWGfxuyauk-J3/s200/start.jpg" height="200" width="200" /></a></div>
<div class="MsoNormal">
The swim was something else.<span style="mso-spacerun: yes;"> </span>I acclimated to the cold but could never
quite get a solid stroke rhythm going – coming back with the current was marginally
easier.<span style="mso-spacerun: yes;"> </span>I had a few hiccups – made the
decision to stay relaxed and float and focus on the end game.<span style="mso-spacerun: yes;"> </span>The run to transition was miserable for
me.<span style="mso-spacerun: yes;"> </span>My feet are the first thing to get
cold and the last to warm up – the entire run up to T1 I felt like I was
running on glass.<span style="mso-spacerun: yes;"> </span>Found the bike got geared
up and after struggling with stuffing my pockets with nutrition Kristin Deaton’s
awesome suggestion that cleavage is a great place to store <a href="http://www/powerbar.com">PowerBars</a> saved the day!<span style="mso-spacerun: yes;"> </span><span style="font-family: Wingdings; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-char-type: symbol; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin; mso-symbol-font-family: Wingdings;"><span style="mso-char-type: symbol; mso-symbol-font-family: Wingdings;">:) </span></span>Seriously- I wouldn’t have had any food on the
ride without that nugget of wisdom.<span style="mso-spacerun: yes;"> </span>I've been riding on the road for over 2 years - anything from winds so strong that I've had to pedal downhill to being smothered in sand -- these 25 miles were the most mentally challenging yet.<span style="mso-spacerun: yes;"> </span>I
made the decision early on to take it safe.<span style="mso-spacerun: yes;">
</span>Most of the ride I couldn’t see, my feet were entirely numb and I was
ever mindful of the blind curves outlined in the Athletes Meeting.<span style="mso-spacerun: yes;"> </span>The QR has different bottle cages that I’ll
be practicing with in the next 30 days which made taking in fluids tough.<span style="mso-spacerun: yes;"> </span>Due to the wet conditions I was so glad I
didn’t have to reach around my back to grab some food – the hills required some
calorie intake and it was awesome to have it within “reach.”<span style="mso-spacerun: yes;"> </span><span style="font-family: Wingdings; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-char-type: symbol; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin; mso-symbol-font-family: Wingdings;"><span style="mso-char-type: symbol; mso-symbol-font-family: Wingdings;">;)</span></span><span style="mso-spacerun: yes;"> On t</span>he back split I was closer to the 16.1mph June pace.<span style="mso-spacerun: yes;"> </span>Bike to run
transition seemed smooth … getting my feet in my shoes was tough-- the
numbness caused some pain –and running on numb feet for about 2 miles was a new
experience.<span style="mso-spacerun: yes;"> </span>But I was clocking along
pretty well – keeping my HR in the right zone – got a big smile from @tribirdie
who I was so glad to see having a good run and BAM –it hits me I forgot my race
belt back at transition.<span style="mso-spacerun: yes;"> </span>I was pretty
pissed at myself since periodically on the ride I would remind myself to put it
on.<span style="mso-spacerun: yes;"> </span>Alas, you can only control your response to
events – on the return I went back through transition and got the race belt and
kept on trucking to the finish line.<span style="mso-spacerun: yes;"> </span>I’m
thinking I’ll never forget my race belt again.<span style="mso-spacerun: yes;">
</span>;)</div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjloLBj8dfSEayrzgONTq-llCoe5CEQLNo5ST9M4R3iJcHcA2pVzpr3Ieq5Rvo3VK3voQwIX_EIXsCnWHfqTsRO8fqEmXIZIyzzudR4yCekTkkSYpumWNzNZYaM0xOrxwQ2qT17_F92r3qt/s1600/photo(15).JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjloLBj8dfSEayrzgONTq-llCoe5CEQLNo5ST9M4R3iJcHcA2pVzpr3Ieq5Rvo3VK3voQwIX_EIXsCnWHfqTsRO8fqEmXIZIyzzudR4yCekTkkSYpumWNzNZYaM0xOrxwQ2qT17_F92r3qt/s200/photo(15).JPG" height="200" width="150" /></a><br />
<div class="MsoNormal">
I’ve been reading some other posts and remarks about the
weekend.<span style="mso-spacerun: yes;"> </span>The cold and rain were
miserable.<span style="mso-spacerun: yes;"> </span>Endurance training is about
the long game, making choices that get you through the current race as well as
the next one and sometimes those goals are in conflict.<span style="mso-spacerun: yes;"> </span>I wanted a better time Sunday but I made the
most of the race and I am more prepped than ever for the Half in June.<span style="mso-spacerun: yes;"></span><span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal">
<span style="mso-spacerun: yes;">As a long time member of the sailing community I have high expectations of an athletic community. I am continually rewarded by my Rev3 Team mates and Race Directors at the caliber of competitors and race production quality! What a fantastically fun weekend!!!</span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOlZosiuhkPdP12bfjODyphMiDDgyxFzXVpnz003XDzRzHHuDLJzAtEPq-G3X0_HGLKnqMclXkwnFvQ7hg-vZqtd5sXkHPDDROwA1B4u5r5XiW0EEgamWUbvhLKDYe3ZT3sIqiTGpqlb6V/s1600/photo(14).JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOlZosiuhkPdP12bfjODyphMiDDgyxFzXVpnz003XDzRzHHuDLJzAtEPq-G3X0_HGLKnqMclXkwnFvQ7hg-vZqtd5sXkHPDDROwA1B4u5r5XiW0EEgamWUbvhLKDYe3ZT3sIqiTGpqlb6V/s320/photo(14).JPG" height="320" width="240" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8lgGYRQgD1O899HpFMh1Pry2X7n9ElGPDJk8o_vlp9X0ggp9D8D7OLHeVOe9nupUWYykUyMu9pZ13L_6UOfoBGfRT8tgrY2loQfJPlimcoWQDU7QkdF6fJC2KATzUNe0A4oQwRiR5Towq/s1600/photo(12).JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8lgGYRQgD1O899HpFMh1Pry2X7n9ElGPDJk8o_vlp9X0ggp9D8D7OLHeVOe9nupUWYykUyMu9pZ13L_6UOfoBGfRT8tgrY2loQfJPlimcoWQDU7QkdF6fJC2KATzUNe0A4oQwRiR5Towq/s320/photo(12).JPG" height="240" width="320" /></a></div>
<br />
<br />
<div class="MsoNormal">
<span style="mso-spacerun: yes;"><br /></span></div>
Anonymoushttp://www.blogger.com/profile/11336161023846010830noreply@blogger.com0tag:blogger.com,1999:blog-3528175854555182971.post-87982083559944519722013-03-18T18:17:00.000-07:002013-03-18T18:17:45.121-07:00The "bike" fit<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfOnrsDOEcbC5U70umakRBENfaH8uk2dBWBP_J46SeA0dKdNJZkgKyeOpySQH2sIJA_Va9O-7D0j603qvjddjTAVTr3IHG1M2E6l3mkmksJmMsRXYEgek98CmHawxIX1EtHQiCC1EK2HTx/s1600/photo(7).JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfOnrsDOEcbC5U70umakRBENfaH8uk2dBWBP_J46SeA0dKdNJZkgKyeOpySQH2sIJA_Va9O-7D0j603qvjddjTAVTr3IHG1M2E6l3mkmksJmMsRXYEgek98CmHawxIX1EtHQiCC1EK2HTx/s320/photo(7).JPG" width="320" /></a></div>
Saturday I headed up the<a href="http://rev3tri.com/"> Rev 3 </a>HQ in Manassas Va. It was quite the day - 8 hours on the road-- ultimately worth the time -- a great fit. I experienced the exceptional attention to detail from Alex Poon and Tim Andrus of Rev3. <br />
Growing up sailing really set a high bar for me in the sense that I expect "experts in the field" to be generous in sharing their knowledge and experience. As a community, we send our seasoned sailors out with the new ones to share tips and anecdotal information to nurture the love of the sport. Over the years I've not always had the same experience in other fields of sport. <br />
So for me as an embryonic triathlete this was potentially a nerve racking experience. I like having my questions answered not sneered at and I am a sponge for details. Tim and Alex not only took in the information I gave them but they also asked lots of good questions. Within 5 minutes I felt completely comfortable -- so in the spirit of transparency I took ownership of my ride and gave them as much information as I could so they could make informed decisions and give some solid direction on what choices I need to consider.<br />
I have two big races coming up- <a href="http://rev3tri.com/events/">Rev 3 Knoxville</a> in May and a 70.3 in June. My current bike is sufficient but not enabling me to perform at my best due to some discomfort in the saddle -- when I say discomfort I mean after 40 miles significant pain -- I get that cycling is not like sitting on your recliner watching Bond reruns but at times this is beyond belief. <br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7PbBnHcw-MHY5YgyDiN-QQO0HT-WfdvY8S4-YiRNMNlgAUqUJUC5MTy9swjIAcRGd3RDn-7NFnWn9Hbf0Xg0k8oGaRMZZLHw5cQC_OrdF5mg7lE105il7Fqs2BQHj6PfPUlxcK4d6ntWP/s1600/photo(8).JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7PbBnHcw-MHY5YgyDiN-QQO0HT-WfdvY8S4-YiRNMNlgAUqUJUC5MTy9swjIAcRGd3RDn-7NFnWn9Hbf0Xg0k8oGaRMZZLHw5cQC_OrdF5mg7lE105il7Fqs2BQHj6PfPUlxcK4d6ntWP/s200/photo(8).JPG" width="150" /></a></div>
Alex asked me to bring my pedals, shoes and cycling shorts. I wasn't strong enough to remove them so I just brought the whole bike.... what a treat for me-they were able to take a look at some of the components and give some suggestions. <br />
<br />
<br />
I spent several sets on the bike all hooked up to some technology measuring different angles and pressure points -- these guys want me to ride well! They don't want me focused on shifting around on my saddle finding 30 seconds of comfort -- they want me looking down the road picking off the next competitor. When I say attention to detail - they were both genuinely interested in any feedback I gave even when it consisted of "wait, I dropped my chin and now I'm back to the pain spots." I got fed some yummy <a href="http://www.powerbar.com/">Powerbars</a> to keep my momentum up!<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWKO0pdoE_D7R2NltUBKP0z6aetZ_aVxWswRZJkviPYPLRPRXZ_yazX0XIMTldJ_6kKaQAPggWLe0OQhNOYa15bpxPn88wvPknJHV3Z6d2qiAAfSXUuQq12BNqbCtSqZNkj08bdWpUf36a/s1600/photo(9).JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWKO0pdoE_D7R2NltUBKP0z6aetZ_aVxWswRZJkviPYPLRPRXZ_yazX0XIMTldJ_6kKaQAPggWLe0OQhNOYa15bpxPn88wvPknJHV3Z6d2qiAAfSXUuQq12BNqbCtSqZNkj08bdWpUf36a/s320/photo(9).JPG" width="240" /></a></div>
After lots of pedaling, measuring, retooling and re-measuring I'm sold on the tri-fit. A <a href="http://www.quintanarootri.com/">QR</a> is in my near future .. the bigger question is do I get it now or wait for the PINK one. :) Anonymoushttp://www.blogger.com/profile/11336161023846010830noreply@blogger.com1tag:blogger.com,1999:blog-3528175854555182971.post-21992910277735971892013-03-10T19:04:00.002-07:002013-03-11T08:54:13.571-07:00First Tri - one and done!Cross pollination in learning is a strength of mine on the rarest of occasions - I think I've spent the last 5 years or so looking at that process and implementing it as often as I can -- I just wish it hadn't take 30 years for me to figure out how valuable it is. Must be those long zone 2 runs and rides allowing my mind to wander aimlessly.<br />
<br />
I jumped on the 70.3 bandwagon last August mostly in with mindset of seeing if I could "just finish." I could already swim, I cycled to improve my running and I am a runner. The race is coming to my town -- how could I pass up something where I can practice where I'll actually be competing! I spent the fall putting on what I now know are called base miles. My dad spent most of my youth telling me that prior preparation prevents poor performance and if out of earshot of my mom .. piss poor performance. You Squids out there will recognize the phrase. Come January I began a formalized training schedule complete with a Coach (@tribirdie). I decided early I did not want the pressure of having to figure out the training schedule, what I should be accomplishing and how to surmount hurdles other than the workout in front of me. What an ease to the brain! Just prior to that I was encouraged to put my name in the hat for <a href="http://rev3tri.com/">Team Rev 3</a> - the amount of colour and underlying support this has added is beyond description - they are a tremendous group of people and give honour to the word team! I'm sure I'll have more to add as the weeks go by on that experience.<br />
<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJki9mCXfHwEsLy-d-VJhtohnza2cEVcEq6WbsttW6wLrnTxMjJs5o-TPGYR4-Zou_kvu8Zr8pUauMxhyphenhyphenSIb_Oy6iX86XOYcrYYfAStLiKWgN5uros3vNhXXy3QBbQtayeQj3Tts2uzDmm/s1600/photo(4).JPG" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJki9mCXfHwEsLy-d-VJhtohnza2cEVcEq6WbsttW6wLrnTxMjJs5o-TPGYR4-Zou_kvu8Zr8pUauMxhyphenhyphenSIb_Oy6iX86XOYcrYYfAStLiKWgN5uros3vNhXXy3QBbQtayeQj3Tts2uzDmm/s200/photo(4).JPG" width="200" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3mHBSis941cQwUL3Fw3tKDcwzndkAmkRkkVageyIpyyTmDE_qDvMh4kMdsHGV_beyBLAN8kGogYjEDCwO79xtwlujEnokuq-kN0O1pz6_uJ4vmUVNUfydp8y5eI1MVbkhtU9URESNIlMx/s1600/photo(6).JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3mHBSis941cQwUL3Fw3tKDcwzndkAmkRkkVageyIpyyTmDE_qDvMh4kMdsHGV_beyBLAN8kGogYjEDCwO79xtwlujEnokuq-kN0O1pz6_uJ4vmUVNUfydp8y5eI1MVbkhtU9URESNIlMx/s200/photo(6).JPG" width="200" /></a><br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; text-align: right;"><tbody>
<tr><td class="tr-caption" style="text-align: center;">Swim roster</td></tr>
</tbody></table>
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
So back to the premise... I've been in finance for over 15 years and it only just hit me last week that training for endurance events is lot like fiscal success - regular contributions to the overall objective - right down to any setbacks. Since January I have approached training with discipline and even in the moments where I think "I can run faster than this," I've stuck to the plan trusting in my coach to get me to the finish line. I got sick over President's day weekend in February and I'm still carrying a cough. For two weeks working out was a daily decision. I killed it at the end of week two and found myself bed-ridden for another weekend. At this point I'm losing my mind with worry ... the starting line date hasn't changed just because I"m sick. The hubris of inexperience ... I took with glee permission for one more day off and eased back in - smarter not harder and have been building up to this past weekend since. <br />
<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaHcX-om2a0EdNmQcAfJnRn7P1DDyBBCK98fr7oTpU1QzGg7tQ2S64Gs6XOPm70a9L0g6c72aRNzJxtK9-S6Y2N3z9lYiwfWjX2gA2VQ3iWJMJvUsq7kdfJqcxE_Nt8k0EDD_Q919U1xb2/s1600/photo(2).JPG" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaHcX-om2a0EdNmQcAfJnRn7P1DDyBBCK98fr7oTpU1QzGg7tQ2S64Gs6XOPm70a9L0g6c72aRNzJxtK9-S6Y2N3z9lYiwfWjX2gA2VQ3iWJMJvUsq7kdfJqcxE_Nt8k0EDD_Q919U1xb2/s320/photo(2).JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Azalea Sprint Tri-Wilimington 2013</td></tr>
</tbody></table>
Well ... I raced my first Tri ever yesterday as part of practice for the big day in June. A multitude of firsts... I took the advice of the race organizers and put myself in the "first time tri" swim group ... yeah should have listened to the veteran Coach ... almost got jammed up but spent a bit of time watching the folks in front of me as I waited my turn and figured out where I might need to hit the gas to get out around. Number 600 in front of me had great etiquette - she turned around before we even started and told me just to tap her to pass her -- I took her up on it -- always easier when the expectation has been set. <br />
<br />
One decided highlight of the day is having teammates who have finished hours ahead of you hang out to yell support during transition - I think my favourite line was "drop the hammer Rachel!" :) Huge shout out to Tara Martine (<a href="http://www.taramartine.blogspot.com/" rel="nofollow me" target="_blank">http://<wbr></wbr>www.taramartine.blogs<wbr></wbr>pot.com</a>) and her ENTIRE FAMILY (they were my hosts Friday evening as well - funniest people ever!) and Andrew Corbin - If I forgot anybody by name - please excuse me. :) I almost chuckled at the finish when the MC announced ..."and with a determined look, Rachel Stephenson from Raleigh finishes." A lot different from running when there are too many finishers at once to add any commentary. :)<br />
I think assuming anyone is interested in reading a blow-by-blow is alarming.. my biggest takeaways go back to the beginning -- putting in the incremental work leads to tremendous success, there are always setbacks and as the old adage goes you can't control what happens to you just how you respond to it. I read somewhere to practice your response to those setbacks. I need some more work there but life is full of opportunities to put that into play. As we say in the sailing community ... fair winds and following seas.<br />
<br />
<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWWU_NXM6sN0AXxR_A3o3d6MwWo1t2wFEXf2QRk6wEBHh6P2eLABbVegVGnTcOcXLYoUyDsiMJu4jb7EDUUDKIAsw5INnbmODTEHguFtFdXDXdQjsmwnuki9wMUTRuNw8abCE-1QHzM0_Z/s1600/photo(5).JPG" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWWU_NXM6sN0AXxR_A3o3d6MwWo1t2wFEXf2QRk6wEBHh6P2eLABbVegVGnTcOcXLYoUyDsiMJu4jb7EDUUDKIAsw5INnbmODTEHguFtFdXDXdQjsmwnuki9wMUTRuNw8abCE-1QHzM0_Z/s320/photo(5).JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Nice guy putting on numbers asked me if I wanted a smiley face -- why not?!</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNcI8fXlJAsLDQnJEvMBQWv5h9OadLBM5WgfQ9WoMqCEipYuB5lEOobqu4RW8Oy4UDimAaEv0WSCV7Mrv8bNmmvvN8HKc4LmPqZwjzZSQa9AgdtAVHp7bErCFU752go6MuLanNCVge8xTm/s1600/photo(3).JPG" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNcI8fXlJAsLDQnJEvMBQWv5h9OadLBM5WgfQ9WoMqCEipYuB5lEOobqu4RW8Oy4UDimAaEv0WSCV7Mrv8bNmmvvN8HKc4LmPqZwjzZSQa9AgdtAVHp7bErCFU752go6MuLanNCVge8xTm/s320/photo(3).JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Flowers from Hubby for finishing</td></tr>
</tbody></table>
<br />
<br />
<br />
<br />Anonymoushttp://www.blogger.com/profile/11336161023846010830noreply@blogger.com10tag:blogger.com,1999:blog-3528175854555182971.post-88500893324900737322013-01-28T18:39:00.000-08:002013-01-28T18:39:22.983-08:00Tri Knowledge in Abundance!New adventures are always dynamic events. After a weekend at our Rev 3 Team Summit I almost don't know what to do next... all the new friends, coaches by extension and supportive energy borders on the overwhelming. <br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8QUWcZEYDu2_2L8-hJOSc-kzD2GmhV_dKVGzHmgabFDgs7KwsWS-1tL1AI95XqiDkalCYRzn54-enHRES6jiKPf0RMTaW6VbiNU9H3tVeg4l0UaP5maG1CsxHWRdpCeyrdEw_TQKARRux/s1600/IMG_2191.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8QUWcZEYDu2_2L8-hJOSc-kzD2GmhV_dKVGzHmgabFDgs7KwsWS-1tL1AI95XqiDkalCYRzn54-enHRES6jiKPf0RMTaW6VbiNU9H3tVeg4l0UaP5maG1CsxHWRdpCeyrdEw_TQKARRux/s320/IMG_2191.JPG" width="320" /></a></div>
We experienced a whirlwind of events and information. The folks at Pearl Izumi are not only passionate about their gear but incredibly knowledgeable with a great sense of humour! <br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJ0Nw1l9VbjwOL1-g6wgZ0Fk2AZ6WI4UAjy-VHfcKZE8jjA887UgtuGF1SNPpSy4KJlnPZT-kdpTfeApXw7Oq4vz4t2sqZjGuIHNp4_bdwXOtPlwbghCZWWC_tp9jNZcRRxnPosCPor_L9/s1600/IMG_2158.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJ0Nw1l9VbjwOL1-g6wgZ0Fk2AZ6WI4UAjy-VHfcKZE8jjA887UgtuGF1SNPpSy4KJlnPZT-kdpTfeApXw7Oq4vz4t2sqZjGuIHNp4_bdwXOtPlwbghCZWWC_tp9jNZcRRxnPosCPor_L9/s320/IMG_2158.JPG" width="320" /></a></div>
More to come .... <br /> <br />
<br />
<br />Anonymoushttp://www.blogger.com/profile/11336161023846010830noreply@blogger.com2tag:blogger.com,1999:blog-3528175854555182971.post-91799328955777619462012-11-06T15:03:00.000-08:002012-11-06T15:03:21.741-08:00The chicken or the egg?The WSJ article <a href="http://online.wsj.com/article/SB10001424052970204846304578096982338148870.html?KEYWORDS=targeted+political+marketing">Hypertargeting</a> talks about how politicians and campaign managers are able to drill down on their audience. I wonder about the causality and directionality of big data in this instance. Where there is fear there is money. Campaigns run on political contributions. Is the hypertargeting of political marketing creating a greater schism
in our society or is it exploiting one that already exists? Anonymoushttp://www.blogger.com/profile/11336161023846010830noreply@blogger.com0tag:blogger.com,1999:blog-3528175854555182971.post-27731942720794620332012-11-04T07:32:00.004-08:002012-11-04T07:32:47.076-08:00Mercurial<!--[if gte mso 9]><xml>
<o:OfficeDocumentSettings>
<o:AllowPNG/>
</o:OfficeDocumentSettings>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves/>
<w:TrackFormatting/>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>EN-US</w:LidThemeOther>
<w:LidThemeAsian>X-NONE</w:LidThemeAsian>
<w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:EnableOpenTypeKerning/>
<w:DontFlipMirrorIndents/>
<w:OverrideTableStyleHps/>
</w:Compatibility>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="267">
<w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" Priority="39" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" Name="toc 9"/>
<w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" Priority="10" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" Priority="11" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/>
</w:LatentStyles>
</xml><![endif]--><!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:"";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin-top:0in;
mso-para-margin-right:0in;
mso-para-margin-bottom:10.0pt;
mso-para-margin-left:0in;
line-height:115%;
mso-pagination:widow-orphan;
font-size:11.0pt;
font-family:"Calibri","sans-serif";
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;
mso-bidi-font-family:"Times New Roman";
mso-bidi-theme-font:minor-bidi;}
</style>
<![endif]-->
<br />
<div class="MsoNormal">
How quickly the definition of success can change … I got up
to race this morning in the cold and rain and the extra special friend of a
chest cold settling in.<span style="mso-spacerun: yes;"> </span>I was determined
to “run my race.”<span style="mso-spacerun: yes;"> </span>My goal was stay HR Zone 2 or a low 3.<span style="mso-spacerun: yes;"> </span>This has meant
running slower than I’m used to which is a mental adjustment ---stay focused on
the goal and not on the greater time elapsed.<span style="mso-spacerun: yes;">
</span><span style="mso-spacerun: yes;"> </span>Right around mile 11 I’m excited
to be right on track in my zones and out of nowhere a young lady I coached in
GOTR is running next to me – the hug almost brought me to tears.<span style="mso-spacerun: yes;"> </span>Success=possibly having a positive impact on
a young person’s life.<span style="mso-spacerun: yes;"> </span>Enough said.</div>
Anonymoushttp://www.blogger.com/profile/11336161023846010830noreply@blogger.com0tag:blogger.com,1999:blog-3528175854555182971.post-26577248615748794542012-10-30T19:14:00.001-07:002012-10-30T19:14:57.849-07:00Sail like a snail not a snake<!--[if gte mso 9]><xml>
<o:OfficeDocumentSettings>
<o:AllowPNG/>
</o:OfficeDocumentSettings>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves/>
<w:TrackFormatting/>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>EN-US</w:LidThemeOther>
<w:LidThemeAsian>X-NONE</w:LidThemeAsian>
<w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:EnableOpenTypeKerning/>
<w:DontFlipMirrorIndents/>
<w:OverrideTableStyleHps/>
</w:Compatibility>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="267">
<w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" Priority="39" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" Name="toc 9"/>
<w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" Priority="10" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" Priority="11" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/>
</w:LatentStyles>
</xml><![endif]--><!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:"";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin-top:0in;
mso-para-margin-right:0in;
mso-para-margin-bottom:10.0pt;
mso-para-margin-left:0in;
line-height:115%;
mso-pagination:widow-orphan;
font-size:11.0pt;
font-family:"Calibri","sans-serif";
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;
mso-bidi-font-family:"Times New Roman";
mso-bidi-theme-font:minor-bidi;}
</style>
<![endif]-->
<br />
<div class="MsoNormal">
Little adjustments … ego and success.<span style="mso-spacerun: yes;"> </span>I recently succeeded in a goal I set 4 years
ago.<span style="mso-spacerun: yes;"> </span>In looking back at the path there
were places where the vines tangled the desired outcome and emotions took the
place of rational thinking.<span style="mso-spacerun: yes;"> </span>In talking
it over today with a friend I realized that the moment I stopped seeking credit
for the outcome and directed my energies at getting the change to occur I was
able to see the bigger picture and put the pieces of the puzzle together in a
way serving all the constituents involved.<span style="mso-spacerun: yes;">
</span>As my dad used to say in sailing<span style="mso-spacerun: yes;">
</span>- little adjustments all the time makes for smoother sailing.<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span></div>
Anonymoushttp://www.blogger.com/profile/11336161023846010830noreply@blogger.com0tag:blogger.com,1999:blog-3528175854555182971.post-29605802707313803182012-07-20T18:20:00.000-07:002012-07-20T18:20:15.396-07:00So live your life that the fear of death can never enter your heart.<br />Trouble no one about their religion;<br />respect others in their view, and demand that they respect yours.<br />Love your life, perfect your life, beautify all things in your life.<br /><br />Seek to make your life long and its purpose in the service of your people.<br />Prepare a noble death song for the day when you go over the great divide.<br />Always give a word or a sign of salute when meeting or passing a friend,<br />even a stranger, when in a lonely place.<br />Show respect to all people and grovel to none.<br /><br />When you arise in the morning give thanks for the food and for the joy of living.<br />If you see no reason for giving thanks, the fault lies only in yourself.<br /><br />Abuse no one and no thing, for abuse turns the wise ones to fools<br />and robs the spirit of its vision.<br /><br />When it comes your time to die, be not like those whose hearts are filled<br />with the fear of death, so that when their time comes they weep<br />and pray for a little more time to live their lives over again in a different way.<br />Sing your death song and die like a hero going home.<br />
Chief Tecumseh <br />Anonymoushttp://www.blogger.com/profile/11336161023846010830noreply@blogger.com0tag:blogger.com,1999:blog-3528175854555182971.post-212503519406617102012-01-24T17:33:00.000-08:002012-01-24T17:33:18.867-08:00The year of the Dragon beginsIt seems fitting to ramp back up again at the beginning of an auspicious year. Here's to the Dragon and it being the luckiest year. Of course luck is subjective - its has certainly brought me a bit of luck - my computer is working again!<br />
May all be attended by good fortune in the year to come.Anonymoushttp://www.blogger.com/profile/11336161023846010830noreply@blogger.com0tag:blogger.com,1999:blog-3528175854555182971.post-41616473641880274882011-11-04T18:17:00.000-07:002012-01-24T17:25:43.082-08:001001 -The Countdown beginsLast month, while out to dinner with my husband, I ran into an old friend. After exchanging the usual pleasantries and catching up we got down to the nitty, gritty - aren't those the best of friends?! She inquired as to how married life was going as I've been married on the lean side of a year. I replied that it is not for the feint of heart. A sharp laugh accompanied an understanding smile, with the observation that the strong personalities of both my husband and I certainly adds an extra kick to the mix in our marriage. Going a bit further, I commented that the most glaring piece of incomplete advice I'd received was all about communication...Naturally, the 14 months of engagement I heard all about communication being the cornerstone of a good union. To the old friend, I stated to me that its not been about communication... its about the <i><u>quality</u></i> of communication.<br />
The old friend said "you should start a blog," strongly insinuating that perhaps I have a modicum of wisdom to share. Fret not, she has been the recipient of other pearls of wisdom on which to base this suggestion. I should also mention in all fairness that she too is a wise and generous friend. <br />
<br />
The seed was planted.<br />
<br />
Having blogged a bit during the meltdown of '08 it was not entirely outside the sandbox to contemplate prattling through this medium with the huge exception that this blog will be about the experiences and amazing mentors and coaches I've had the privaledge to know not about the metrics and mental status of the markets. Or, for anyone reading this that knows me .... less about the rational and more about the irrational. <br />
<br />
I thought about it the next day driving home from the job I have where I feel like Marilyn from The Munsters.... and thought why do people blog?! I hardly write into my Alumni magazine because my vanity does not extend itself to think that my life is any more or less interesting that someone else's, its just mine. So do people blog to validate themselves and on the off chance find a following of folks that are similiar and provide some external validation? I think some folks blog because they do have an inordinate number of original thoughts or way they frame the world is enlightening and are immediately inundated with followers. I continued to think about it. Tonight the seed seemed to take bloom and gently push through dirt seeking what I know not what yet.<br />
<br />
So here's to a minimum of 1001 posts, contributing positive energy to the universe and honing how I move through the world ... like my dad used to say.... Little corrections all the time.<br />
Enjoy and share.Anonymoushttp://www.blogger.com/profile/11336161023846010830noreply@blogger.com0