IMWI Run Segment

The run segment was amazing!  From the first block I felt great...who knows the 12 minute "rest" while fixing my tire may have actually helped my legs recover from the bike ride.   Going into the race my goal was to not walk during the marathon.  Having never run a marathon I wondered if it was naive to think I could endure the distance without walking, especially following a 112 bike leg.  Even though I felt good, I held back for the first 6 miles, then, increased my effort into a relaxed pace that I thought I could sustain.  Between mile 18 and 23 I found more energy and maintained a solid pace…I finished the 26.2 marathon having only walked at a few aid stations to eat and drink, perhaps 10-15 seconds per aid station.  My goal was 4 hours and my actual time was 4:14, again I felt really good about this.

Post race I learned that my feet bore the brunt of the long day...I developed severe blisters, blood blisters and torn toenails.  Despite the feeling that my feet were on fire towards the end of the marathon...I had virtually no other pain throughout the day.  I often felt fatigue, but no hip pain, no leg or calf pain...none!  Glory to God.  All of our prayers were answered! Thank you Lord, Thank You Lord.  

I received a very encouraging note after the race..."I could see the joy of the Lord in you throughout the day and it not only inspired us...but others as well!"    

My total time including the transitions was 12:30:30.  Subtracting 12 minutes due to the flat tire, I was 6 minutes off my goal time of 12:12!  Not bad and no regrets!

112 Mile Leg

My bike segment for the most part was relaxed and I managed my effort quite well.  My strategy included biking easy for the first 25 miles in order to ease into the pace and then, bike moderate for the balance of the 112 miles.  I was told that many people mismanage the bike leg and bonk on the run (there were hundreds of people walking the marathon) as the result of burning up their legs on the bike and not having enough energy saved for the marathon. 

Spectator support is unreal.  Often times there were hundreds if not thousands of people cheering us on.  There’s an iconic series of hills, some 10 miles, that resembles Tour de France.  The fans gather on the hills from bottom to top, dress in costume, blow horns, ring cowbells, hold signs, and cheer each athlete up the hill.  The energy is contagious!  I saw my two cheering squads (family & bike club) numerous times…they gave me much needed encouragement and lifted my spirit.  It can be quite stressful and a very long day for spectators to navigate the course in an effort to catch a  glimpse of their athlete.  I wore a special GPS tracking devise that allowed my family to better track my position and progress on the course. 

By design my goal was to average 17.5 mph. Knowing that this pace was well below my ability I figured it would allow for strong legs on the run.  My bike computer indicated a 17.2 average at mile 82.  Feeling good I decided it was time to pick up the pace for the remaining 30 miles. All was good until mile 110.  Two miles from being done with the bike segment, my back tire blew as I rounded a corner causing a fishtail and a near crash…what are the odds of that?!  Fortunately, I was prepared for a bike mechanical, and had the tools, replacement tube, and C02 cartridge to fix a flat tire. Unfortunately, I was visibly flustered and struggled for some 12 minutes with the repair.   The delay caused my average bike split to fall well below my goal pace.  Nonetheless and somewhat surprising, I remained calm and kept a positive spirit!  My goal was 6:24 and my actual time including the flat tire was 6:41.

IMWI Swim Leg

The IM swim leg was challenging due to wind, waves and lots of athlete contact throughout the entire 2.4 mile.  The wind was fairly heavy causing rolling waves bigger than I have experienced.  Athlete contact wasn't too aggressive like getting kicked in the face, punched or having my swim goggles ripped off.  Rather, disruptive annoyances like locking arms, having my feet and legs grabbed, or, having an athlete try to swim over me from the side or the back.  And one that irritates me the most, encountering a swimmer that is careening off course that forces me to slow down and drop below them in order for me to stay my course.  

Despite the waves and swimmer contact I had a strong swim (1:18) and beat my goal time by two minutes!  By sheer coincidence I entered the water with my friend Brett and came out of the water with him as well…what are the odds of that?

IMWI - More Than I Hoped It Would Be

I thought it best to break my race recap into parts over a couple of days...it may be easier to read this way.    

• Ironman Wisconsin was all (and more) that I hoped it would be
• Prerace logistics (athlete check-in, bike check-in, transition bag check-in athlete meeting, etc. etc.) went smoothly.  I had a bit of anxiety during it all but none the less all went well.
• Having Liz and the kids, Liz’s father and brother and Ginger & Heather from KCF was super encouraging…In addition, I was fortunate to have my biking friends Travis, Marta, Derrick, Danny, Jeff & Mary…great friends and support team!  Derrick & Travis volunteered on the swim leg, Jeff & Mary on the bike course and Danny on the run.   Major energy comes from seeing a familiar face on the course.
• During the entire race I tried to give encouragement to the volunteers and spectators.  I tried to smile and interact with the athletes, spectators and volunteers…it helped to keep me lighthearted and enjoying the day! It was fun to see their face light up when they felt acknowledged and appreciated! 
• I was focused on the mission but also relaxed and felt calm.
• I was clear minded, balanced and present during each hour of the race.
• It was a spiritual day for me.  I often sang, prayed and gave thanks. 
• I received many comments on my bike shorts that have the bible verse Philippians 4:13 printed on the back of them…”I can do all things through Christ who gives me strength.”  Also, lots of people commented on the Kenya Children’s Fund race top I wore. 

  
• Run to the Glory of God was my main mantra throughout the race.  I used several others as well but relied on this one very often.  In the very difficult times I simply said…I need you Lord, I need strength and endurance, now…and it came, every time! 

KCF Sponsors

Wanted to give you a quick update on our Kenya Children’s Fund sponsorships...they continue to roll in!

Neighbors Jay & Debbie stepped up big time in support of the kids.  Good friend, training partner and race day support crew Marta showed her love as well.  Lifelong family friends Doug & Kathy generously sponsored.  And last but not least Dave and Pam & Cy came to the rescue to help curb the acute poverty of Kinyago Dandora.

The continued support is really meaningful…we’ve now raised $7,112 for the kids of KCF!  This is a blessing and a gift of life to these kids – thank you.

Ironman Wisconsin - In The Books

Wanted you all to know that I'm alive and well!  The outpouring of prerace well-wishes and postrace congratulations is overwhelming, thank you! 

The race exceeded my expectations - I loved every mile of it!  The on-course support was humbling, uplifting and meant more to me than can be imagined.  I'm still in a bit of a daze as the race took it's toll on my body, but with each day I'm feeling better.  I'll provide much more detail (about the nasty waves on the swim, my flat tire at mile 110 and an awesome run!) in the coming days but here's the first snippet of the event!     

I was fortunate to have two support teams with me on race day!  This is my family and friends from KCF...my training partners support team are not pictured, yet.

The KCF kids that are being blessed by your gifts!

Half of the bike transition area

Minutes after the swim start

 Bike course photo

Run course photo

Team Hoyt - I can only imagine

Click on the image to see two men with amazing courage.  Inspirational for sure

Enjoy,

Lee

KCF sponsorships continue to be strong

A day or two ago I posted that there was more to report on the Kenya Children's Fund...sponsorships were strong this week; we received several more that will make a significant difference to the kids of Kinyago Dandora! 
Special family friends, colleague, neighbors, dentist, spiritual warrior and chiropractor...Mike & Kerry, Jan & Gary, Brent, Jerry & Diane, Greg, Aaron, and Valeo Health and Wellness.  To all I'm grateful and feel blessed by each of these generous gifts. 

Drum roll...to date your sponsorships have raised $6,354, now enough to sponsor 14 kids for an entire year! 

I sent a progress report this week to several that have been following this journey.  In return, I received many notes of encouragement.  I've placed these along with the notes received in the mailed-in sponsorships in my "Ironman workbook" and often draw confidence from the well-wishes. 

Less than a week away!

Race Ready

 Starting to feel race ready...bike is back from the shop after getting a tune up, shifter cables replaced and race wheels installed!  In addition, started to lay out and stage my race day gear and nutrition.  Massage and chiro visits this week have me feeling healthy.  Solid 8 mile run this morning bears this out as well.  As I ran, it occurred to me that my body is peaking perfectly going into race week.  Lot's to report on the KCF front but pressed for time right now! 
One last tidbit...my brother in law Jeff, e-mailed me with well wishes this week.  His final comment was "now run like the wind to the glory of God!"  It really hit home and will become a primary mantra for race day.  I used it on the run today and found the cadence to be easy to say!  More on this later.    

Final Stretch

• Great weekend of training…13 mile run @ 8:26 pace on Saturday followed by a 60 mile bike ride @ 18.7 mph average and 7 mile @ 8:35 run on Sunday!
• This ends my last build/sharpen block…as of yesterday I’m officially tapering (reducing volume and intensity leading up to race day)
• I’m feeling 98% healthy, very prepared & organized and ready for the race, now, just 12 days off. 
• Our family went to the MN State Fair yesterday for the presentation of my son's mallard raising project! Well done Will, proud of you! 

• I was just notified that my good friends Ray and Karen just made a difference in a KCF child’s life with their online donation.  Ray and Karen do amazing work in the lives of kids through their Kicking Bear One-On-One mentorship ministry. http://www.kickingbear.org/ 
• KCF proceeds now exceed our goal by $497.  This means that we have raised enough to sponsor 13 KCF kids for a year
• Congratulations to my friend Greg who successfully finished Ironman Louisville on Sunday in 91 degree heat…unreal!
• Emotionally charged as of late…a bit overwhelmed and life seems to be moving very fast.

Funny coincidence

This actually happened to me last week!

Tidbits

• Ironman Wisconsin issued participant race numbers – I’m #2589
• I rented a GPS tracking device for race day…Later I’ll provide the link which you’ll be able to log-on to and see my course position on race day    
• All in all, I feel decent after the weekend
• Saturday’s 20 miler was solid, if I do say so myself. Kinda tried to simulate IM pace…averaged 8:51
• Sunday’s 3.5 hour bike ride was good.  Did not get to the 7 mile brick run…a bit pressed for time and it “didn’t feel right” from the get-go.  I walked a mile and called it a day 
• Good open water swim yesterday – My son Will has been my Monday evening boat driver all summer.  For safety he drives the boat next to me while I swim – great help 
• I felt like testing my run a bit this morning after a 45 minute spin bike…7:51 average 4 mile
• Tomorrow, (Wednesday’s) is my favorite day of the workout week!  I love the early morning Lake Minnewashta OW swim, it’s always fun to ride with the Gear West A group, and have followed the ride with a 4-6 mile brick afterward

Lake Waconia Crossing

Killer swim last night! 17 of us swam across Lake Waconia, approximately 2.5 miles.  We enjoyed the escort of 11 Kayaks a pontoon and two ski boats!  My stroke was strong the entire way which helped me to feel confident.  About 2/3’s of the way across we swam over a shallow weed-covered reef!  It freaked me out a bit as the weeds came nearly to the surface and lasted some 100 yards, twice.  
A brutal training weekend lies before me.  You’ll recall last weekend I ran 14 and biked 100.  This weekend I run 20 on Saturday.  On Sunday I bike 60 followed by a 7 mile brick run!

Ironman Wisconsin…23 days and counting

In an earlier post I celebrated that we have reached our financial goal!  As suspected sponsorship continues to come in increasing our support for the Kenya Children’s Fund. 

My friend Greg from the Wednesday night Gear West ride sponsored through the KCF website.  Greg runs Ironman Louisville on August 25^th – he’s a great athlete ready to compete – good luck Greg!  Good friends Jeff and Rebeca sent in their KCF donation this week as well.  A couple of years ago Jeff supported his mother’s battle with cancer by creating a benefit and successfully rode his bike from Minnesota to Michigan, impressive for sure!  Family friends Jerry and Dianne sent in their sponsorship this week, so grateful for their gift and words of encouragement!

A thorn in my side

Seeing Thorns as blessings…or in my case a painful hip!

I’m taking some liberties here…but choosing to draw a parallel from 2 Corinthians.

Bear with me…I hesitated to post this, but here goes.       

As you know, I’ve been complaining about a nagging hip problem that’s plagued me for several weeks.  Its occurred to me on several occasions that I’m learning to run with discomfort.  It’s also increased my awareness and dependence on God in my life.  Despite prayers asking for the pain to be removed and healing to occur, I may actually be stronger as the result of its persistence.   In other words, I understand that the pain can be quite severe in the late stages of an Ironman race.  I’m told that racers have to “dig deep” to continue on through the “dark times.” That they repeat mantras and recall “happy times” to distract them from the significant discomfort.   Having experienced running pain in my training I now have confidence that I can push through the pain verses experiencing pain for the first time in the race.  The other thing that comes to mind is based on my theme,  More Than A Race…this really isn’t about me!  Being “broken” teaches me dependence on God for His strength to carry me through or reach the financial goal for KCF.  Not by my strength or accomplishments – To Him be the glory.  That He is bigger than the pain and His grace is sufficient to overcome it.                 

     

Today’s excerpt from Prime Time With God a daily devotional I read.

To keep me from becoming conceited because of these surpassingly great revelations, there was given me a thorn in my flesh, a messenger of Satan, to torment me.

Three times I pleaded with the Lord to take it away from me. But he said to me, "My grace is sufficient for you, for my power is made perfect in weakness." Therefore I will boast all the more gladly about my weaknesses, so that Christ's power may rest on me. That is why, for Christ's sake, I delight in weaknesses, in insults, in hardships, in persecutions, in difficulties. For when I am weak, then I am strong (2 Cor. 12:7-10).

Paul had a great calling on his life. The revelations and faith experiences that God gave him would have been too much for any man's humility. So God, in order to insure His investment in Paul's life, allowed this man a thorn in his flesh to help him maintain a humble, godly perspective.

Perhaps God has given you such a thorn designed to allow you to place greater trust and reliance upon Him.   Ask God to reveal to you the blessing of the thorn He has placed in your life.

We did it - KCF Goal Reached!

Praise God from whom all blessings flow…Together we’ve reached our Kenya Children’s Fund goal to support 12 kids with food, clothing and education for an entire year!

A reoccurring question I hear is; how did I calculated the goal sponsorship amount? 

Here’s how;

·        1 month of KCF sponsorship for one child costs $38 dollars. 

·        I associated 1 month of sponsorship with 1 mile of the race and multiplied $38 dollars by 140.6 miles (the distance of the race) which equals $5,343. 

·        Therefore, each sponsored mile of the race equals one month of food, clothing and education for a child. 

·        Looking at it globally; one year of sponsorship for one child costs $456 ($38x12).  $5,343 divided by $456 = 12.  Or, 12 kids sponsored for an entire year.                     

To date your donations total $5,384; our goal was $5,343…

Of course, very meaningful for me personally as I know firsthand the wonderful blessing your contributions will have on the children of Kinyago-Dandora. 

I’m humbled by your generosity.  Simple words of thanks seem lacking compared to this grand accomplishment.  I pray that you feel blessed and will experience great joy as the result of showing your love to these kids in need. 

And, what incredible motivation and encouragement for me as I race each mile knowing that we are contributing to the health and wellbeing of 12 children in need - WOW!  

It’s not too late to participate…several of you have recently become aware of this effort and have taken interest in sponsorship.  You are welcome to contact me directly at leesironman@gmail.com or visit the KCF website (click on the KCF images) for sponsorship opportunity. 

More later…training is going well, I’m healthy and feeling confident…a bit overwhelmed right now, but confident!

Lee             

Race Day Strategy

In addition to figuring out my bike nutrition I’ve been giving consideration to race day strategy…Many I know look to the Endurance Nation guys and their basic rules:

·        Ironman race day is about execution NOT fitness

·        Good race execution is having a good run

·        A good run is defined by not slowing down

·        There is no such thing as a good bike and a bad run

·        Nothing matters until you hit the line; mile 18 on the run

·        Stay in the box – think about those things that you can control at the moment

·        “The one thing”  Why I’m racing IMWI = KCF

·        Bike Course: "Just ride along" for the first 1 - 1.5 hours (25-30 miles)

·        Run Course: Miles 1-6, the pace should be 30-seconds slower per mile than my easy pace until mile 6

·        Miles 6-18:  Run at a comfortable pace getting all the nutrition that I need

·        Miles 18-26:  The goal is to not slow down

14 Mile Run / 100 Mile Bike

 All around great 4-day weekend!  Not only was my training solid, we continued to have a great time at the fair.  Sarah was pleased with her overall performance and placed several times in different horse competitions.  As we drove home last evening at about 9:00 pm it occurred to me that it took all (Liz, Will, Sarah and I) of our effort to support Will and Sarah's 4H competition; a true family affair!  

My 14 mile run on Saturday was good.  I took it fairly easy and enjoyed running mostly pain free!  Then on Sunday I rode 100 miles solo...it's amazing how far 100 miles takes you in the metro!  As the result of yesterday's ride, I will again make a couple tweaks to my bike course nutrition plan anticipating Ironman but I'm getting real close to having it dialed-in which gives me confidence.

 

Carver County Fair

It's been fun to have a little distraction from triathlon.  Each year our family gets very involved participating in 4H at the Carver County Fair.  Will and Sarah each enter a specialty project and in addition, Will competes in Archery and Trap and Sarah competes in horse showing. 

They both reported on their 5-month experience of raising mallard ducks incubated from eggs.  Will earned the Champion award and will present his project before the judges at the MN State Fair.  He also shot the high score in his Archery competition, again earning him Champion and a place in the State shoot.  Sarah received two blue ribbons for her duck and horse projects. She's also starting day two of her favorite competition...showing her horse.  Day one was solid, she earned a 2nd, two 5th's and a sixth place.   

Typical week of training so far but that changes tomorrow...14 mile run tomorrow followed by a 100 mile bike on Sunday! I'll keep you posted.
Lee

Successful Run

Quick update on my hip…then I’ll stop talking about it.

I’ve been anticipating my bike /run brick class today and hoping that daily stretching for the last week would allow me to run without pain after aggravating it some 3 weeks ago. 

Earlier this week I sensed that my hip was starting to relax a bit, so I’ve been hopeful about today’s run.  This morning I experienced an effortless run.  I could feel the lingering issue in my hip but it seemed to relax the more that I ran.  The level 6 pain I experienced last week was a level 1 this morning…And, I wasn’t babying it either, my overall pace was 7:55 with minimal effort.  My pace started at 7:25 although I forced myself to slow down and to be cautious.    

I have been confident that the Lord would prevail over this temporary issue.  We have come too far on this journey for me not to expect a wonderful, successful outcome.  I’m depending on Him and giving Him glory for all.  Amen brother, Amen.

Weekend update

Tour de Tonka

Overall, a great, fun event!  Scott, Danny and I averaged 18.8 mph during the 100 mile trek and finished strong. 

The event is highly supported with rest stops staggered throughout the course about every 15 miles.  I committed to sticking with my nutrition plan and did not eat anything other than what I plan to eat during Ironman.  I’ll make one or two tweaks to the plan but basically it worked quite well…it essentially doubles in quantity what I have eaten during the last two half Ironman races.  The other thing I will do is to carry extra nutrition.  I felt vulnerable to dropping something.  If that occurs it could be bad, so I’ll bring an extra Cliff bar in case of emergency. 

I stumbled on to a Runners World article that associates ankle and knee pain with weak hips…It also provided hip exercises that prevent injury…I’m hopeful that it will also heal my achy breaky hip!  And speaking of my hip, I’m optimistic that it's healing.  I’ll know more tomorrow when I do my 45/3 bike/run brick.  The real test will come on Thursday and Saturday when I have a 7 and 14 mile run scheduled! 

Giving thanks…

Last week was powerful for Kenya Children’s Fund sponsorships!

I’m grateful for my three hunting & fishing companions Mike, Joe & Chris, who sent in their KCF sponsorships.  And too for Derrick, the coordinator of our Wednesday night Gear West bike ride who was very kind to show his support for KCF.  And last but not least, I'm thankful for my father who sent in a very generous sponsorship as well.   

There are many that have come along side of me during this adventure; lifting prayers, expressing words of encouragement and generously providing sponsorship.  What’s more, there are many more that have recently become aware of the effort and plan to sponsor the kids of Kenya Children’s Fund as well.   Thank you Lord, Thank you Lord! 

I hope you are well...

Lee            

HAPPY 13TH BIRTHDAY TO MY BEAUTIFUL DAUGHTER SARAH WHO I LOVE AND ADMIRE SO MUCH. 

This weekend brings the annual Tour de Tonka bike ride.  A fully supported bike course with several  distances (26,43, 51,77, 100) for riders to choose.  This year, my friend Scott and I will ride the 100 mile loop.  We plan to stop (for water) only when necessary in order to log a steady endurance ride.  Can't wait, sure to be a fun day! 

Overall training:
This week was relatively easy due to a required postrace recovery period.  The pain deep within my hip flared up big time in the last few days.  A 4 mile run on Thursday morning was difficult due to my hip that never relaxed.  Today's 4 mile run was slightly easier and seemed to loosen modestly at the end.  In addition to the obvious concern of further straining the immediate area, I'm concerned that I'll compensate my gate stride and affect other muscles...The good news; there seems to be no ill-affect on my bike and swim efforts this week.  I rode with the A group on Wednesday evening and although tired from the past weekend's race, I faired pretty well after about mile 20.  Solid open water swim effort on wednesday.
Last night, I received my training schedule leading up to Ironman Wisconsin.  In a word, brutal...details to follow.
I hope you have a wonderful weekend and that you're enjoying the final weeks of this beautiful summer!
Lee             

KCF Tri Kit

Finally got a race image to share with you showing the custom Kenya Children's Fund tri kit (race jersey) I had made.  A guy come up behind me during the run at the Chisago half and said "Hey, I know about KCF, I built their website...what a great organization."  So fun and encouraging to run with him for a couple miles visiting about the good work of KCF!    

Weekend Results



Great weekend. 

On Saturday morning I joined Liz and Sarah at Sarah’s horse show at the Scott County fairgrounds in Jordan. Sarah has become a very accomplished rider and it’s fun to see her bring it together in competition.  And what’s more, it’s fun to see Sarah and Liz together enjoying the whole lifestyle.  Heck, I even wore my cowboy boots! 

I stayed until about noon and then with my gear already packed, I headed off for my half iron triathlon in Chisago Lakes.   See the post below…

First, the good news…all went well during the race! 

The breakdown:  Transition setup was solid and without issue.  The swim felt strong although it was the roughest (frequent contact with other swimmers) swim I’ve ever had!  The transition to the bike was fairly fast due to a great transition location close to the “bike out.”  Possibly due to the cold morning or more likely due to mussel fatigue, my hips and hamstrings felt tight for the first 25 miles and I had to be cautious.  A little weird but I also had a difficult time determining my perceived energy output…it felt like I was pounding on the bike but my average mph indicated 19.  I was hoping for 20+.  My prerace fluid intake  was apparently excessive, I had to pee twice on the bike which significantly screws up your bike momentum.  I was looking forward to getting off the bike and running.  My body did not disappoint.  My hip continued to be mildly tight but I had virtually no pain in my ankle or knee!  Thank you Lord, Thank you Lord!  I felt strong thoughout the entire 13.1 miles and ended up finishing with a slight pickup.  I beat last year’s time by 13 minutes…I'm pleased with this result all things considered. 

 

Last week was strong in terms of KCF sponsorship…we raised $516! 
I’m grateful for the generousity of our good friends the Wilsons who share Liz’s and Sarah’s passion for horses…our daughters are BFF.  I’m also grateful for my friend Ann who used the online donation process.  Ann is an outstanding elite triathlete and typically places within the top 5 overall each time she races!  I admire her and her drive to compete while being an excellent mom!

Also sending in generous KCF sponsorships were Ron & Ann and Tom. Longtime friends of our family and attend the same bible study as my father-in-law. 

We’re getting close…

We have $817 left to go in the next 41 days, I think we’ll make it.   

$5,343

-4,526

  $817

Press On

Not exactly sure what to think...what started out as a tight hip has now in the last three days developed into an ankle and knee issue.  In order to better understand what's going on I made a trip to the massage therapist and wellness chiropractor.  Both indicated that my pain may be due to a tight hip flexor, soas muscle (high glute) and tibialls (front outside of calf).  I'm on day two of icing my ankle and knee.
Spoke at length with Dr. Aaron who I have great trust and he believes I can race tomorrow without risking further injury.  So here I sit in the hotel room icing my ankle which has been pain free all day!  After my daughters horse show this morning I drove up to the race site in Chisago City, checked in and went for a quick 20 minute swim.  All my gear is staged and I'm feeling ready to rumble despite still having a little tweak in my knee and groin...
The weather man really missed the forecast.  What was supposed to be a beautiful day has turned into an all day rain!  Hope it clears up in the morning!  

Chisago triathlon

Yesterday morning I swam about 1.2 miles with a group on Lake Minnewashta.  I've not used a wetsuit for my last two open water swims and felt good despite the lack of additional flotation the wetsuit provides.  Then last evening, I rode 26 miles with the Gear West tri club B-group which averaged just over 18 mph. Following this I ran 6 miles and felt that I could have run all night despite a hiccup I've developed in my right hip and right ankle!  Not exactly sure what's going on, but I experience a sharp pain in both areas that decreases in intensity after about 2 miles. hmmm.  
The countdown for the Chisago half iron distance tri begins now.  The gun goes off this Sunday morning for the 1.2 mile swim, 56 bike and 13.1 half marathon run. I'm feeling as fit, if not slightly more fit, than I did for the Liberty half iron in June!  My swim is good, my bike is strong, and my run is probably the best it's ever been.  I pray that the hip and ankle issues clear up before race morning! 

 

 
     

Worry

A couple timely bible verses struck me last Sunday in church...thought I'd share them with you. 

Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus…Philippians 4:6-7.

“Therefore I tell you, do not worry about your life, what you will eat or drink; or about your body, what you will wear. Is not life more than food, and the body more than clothes? Look at the birds of the air; they do not sow or reap or store away in barns, and yet your heavenly Father feeds them. Are you not much more valuable than they? Can any one of you by worrying add a single hour to your life?...Mathew 6:24-34.