April 2007

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Monday, April 30, 2007
Thank you, SPONSORS!!
Thank You, Sponsors.

I was just reading Julie’s blog http://tri-chick-julie.blogspot.com/ and I was thinking about her recent rant on BikeSource. There are a lot of companies out there that really just can’t take care of their customers, and hence they lose them, and their money. So, I have compiled a brief list of tri-related (and some not) companies that have really helped me out this year, or in year’s past.

In no particular order:

Freeride Bike and Skate Shop- Warrensburg, MO www.freeridebikeandskate.com 660-429-6595 Justin and his crew go out of the way to make you happy. They specialize in more mountain and freeride style bikes, but they do have quite a selection of road bikes and order in the best tri bikes available. No body will beat their prices on full and frame bikes.

TriSports.com- Tucson, AZ (online) www.trisports.com 888-293-3943 TriSports.com knows what you want. The know before you know, and they have it in stock for you. These people can take of you. The best place to go for gear, gizmos, necessitites. They even sell complete bikes. Check out their Fly n’ Fit program. Their motto: This sport is hard enough. Your shopping shouldn’t be.


Tropical Xtreme Tanz- Blue Springs, MO tropicalxtremetanz@sbcglobal.net 816-228-2269 Pam, Enoch and families have finally provided the eastern Kansas City area with a very high quality tanning facility at a price everyone can afford. They offer the absolute best tanning beds around. You should check out their high pressure Sunboard tanning bed. It’s the only one you’ll find this side of Colorado. Also, while this may be a top of the line salon, you don’t get the snooty “We’re too good for you here’s your bed take a towel” staff. The people TXT have really made this the premier tanning place. Oh, and I have the best color I have ever had!

Defined Fitness Training, LLC- Denver, CO/ KC www.definedfitnesstraining.com Megan Hottman, a women’s cat 1/2 pro cyclist in her own right, has gone way beyond what could be expected of a club owner. She not only offers detailed training plans to meet every client’s individual needs, but she has also started an all-women’s race team in the areas of cycling, running, and triathlon. There are women from Las Vegas, Memphis, Souix Falls, Denver, and Kansas City metro areas. This team provides the vital training and emotional support needed to help me get through the day to day as I prepare for my Ironman.

KC Truck Central/ Jeff Bloss- Blue Springs, MO jeff@kctruckcentral.com Need a semi? Buy it here. Seriously. I have known Jeff for some time and has helped me out this year- please support him and his business. He’s a great guy and will take care of you.

Just Ride Sports- Blue Springs, MO www.justridesports.com 816-224-5545 Eric Staton, Ryan Didier and crew offer you the premier place to buy your casual surf/skate/lake appareal and gear. They don’t just have clothing and accessories. They sell the Benzo’s and Bugatti’s of ski and wakeboard boats- Ski Nautique, Correct Craft, and Tige Boats. Need something? Call them. They’ll get it for you.

Eric Staton- Blue Springs, MO www.hesminedontbother.com Yeah yeah, with out him I couldn’t do any of the things I like to do. He’s my lobster (F-R-I-E-N-D-S and Phoebe, anyone?) and I love him.

posted @ 4/30/2007 12:29:16 PM (0) Comments
Monday, April 30, 2007
The weekend!
Weekend Recap!

So last week I read something from Kelly Benjamin’s blog about how her and some other swimmers used to go down to Hillsdale lake and jump off of the super tall bridge into the water. It’s so dangerous- concrete pilings that have fallen apart, rebar, etc in some parts of the water. Oh, and the fact that it’s like 40 feet up. Which of course makes is so dangerous… I did the same thing once upon a time with some of the older guys and girls on my swim team … who would have known that I would do something equally as illegal this weekend.. Well, I mean, there’s always loopholes in the legalities- I should know, I do work for lawyers…

Friday at work was a disaster and I couldn’t wait to get home to start my weekend. I had “Bike Friday” but this wasn’t training. I pulled out my old bike (which sold on eBay on Saturday) and took apart the cranks, cassette, chain- pretty much all of the low end components and scrubbed them down clean. I still have nasty gritty grease stains on my hands today. I then resprayed with white lightning what needed to be resprayed and put it back together. Not really sure why I put it back together since I sold it to someone in Topeka so I may have to ship it which will require to be broken back down. I hadn’t drink in a long time and I had one and one half Miller Lites and that pretty much did me in for the night. Eric and I ate and I was off to bed.

Saturday morning I woke up early. I ran to Wally world about 6:30 am to get some Zip ties (of course I got the wrong size, but they’ll do). The guy working the cash register was creepy on like 4 different levels so I scurried out of there! I got home gathered up my stuff and headed out to the pre-determined meeting spot to ride with Karen, Cheryl S. and Moto Michele. Big surprise, Moto called me and was still in bed- I told her to hurry her ass up and just get there. Karen had never ridden in clips before and Cheryl helped her get set up in those. Karen moseyed around the parking lot a bit, fell over once, and then had the hang of it. I didn’t laugh too hard because I knew I had my new SpeedPlays and they are seriously spring loaded- super hard to get in and out of when breaking them in.

Cheryl, Karen and I then started off down out little TT course. We all hung together for a while as Karen (and myself really) was getting the hang of her new (and first) road bike. –Let me tell you something about this woman: She can run. Obviously. One look at her and your know she can run. I have seen her swim. For a “newbie” she gets through the water dang fast. And OF COURSE she was just hanging right on in there on the bike. She is going to be a ridiculously fast triathlete. I mean, really. I don’t know what age group she’s in, maybe 30-34. But look out. I give her one season and she’s top 5-ing in the AG consistently. And yes, I know how fast those AG’s are.-

Anyway.. the three of us road the 6 mile out and back and then pulled in and waited for Moto. She got there unloaded and we headed of together. This was Moto’s first ride since the broken hip and first time on her bike basically since September I think. Oh, and she finally named her bike- Precious Purple. Anyway, we all started taking turn attacking and Cheryl and I really started battling. On the last out and back I started to reel her in and then bam- she was off the front again. Grr. When we got to the turn around she had slowed and waited for me.

We rode along for about 2 min chatting, but neither of us were sitting up. There is this little down hill where you get a second to really push a big gear hard. I heard her start shifting and I was like “uh-uh!” and started hammering. My legs felt like they would blow up and my HR was over 95% but there was no way! I was going to let her get past me again. I was pumping it out at 28mph on the flat and everything was burning. Then I hear this quite little “Car Back” as if she was standing next to me sipping on a martini. I yelled “You’re still back there!?” totally in disbelief. I figured she had blown up because I couldn’t hear her back there at all. Then there was a slight hill coming up. I looked down at my shifters (seems strange having them at the end of aerobars) and in that split second VRRROOOM she was gone. There was absolutely NO chance of me catching back up. My legs were done. It was sad that I was off of her so quickly, but that girl can ride a bike!! Once back into the parking lot she and I slipped on running shoes while Moto left to sign up for Master’s Swim, and Karen headed out to her son’s soccer game. We ran side by side both hurting but neither of us really pushing the pace- nor at the same time neither of us willing to drop it either. I was having some calf issues and general tightness so at about 18 min I said I needed to head back. We continued on together for about 5 min then her pace picked up and I just couldn’t shift into that next gear.

After our run we met back up with Moto and had breakfast at First Watch. mmm mmm mmm. Good. It was funny because I had on my HalfMax Tri top and there were people in their reading it out loud and talking amongst themselves saying “she’s crazy, I could never do that... Blah blah blah...” you know how that goes.

I got home after tanning, napped, and did some cleaning. Eric headed down to Warrensburg so J Moore and I went to the moves. We saw FRACTURE with Anthony Hopkins. It’s wasn’t a scary horror flick like I thought it would be. However, it was a quality thriller. When I got home I climbed into bed- at almost 11:45- way past my usually Saturday bed time.

The alarm went off Sunday and I begrudgingly got up and drove out to the Trolley Run. I was a course monitor which basically meant I stood there and blocked traffic with my car. Julie and Dan ran over to me and were just jogging my place talking to me... I was like, what are you doing! GO! But oh, Julie, PS I really like the shirt you had on. J

I got home, napped, then did some house cleaning. I think I should hire a MerryMaid because this cleaning crap sure is getting old.

About 5:00pm I called Cheryl to see if she was serious about wanting to get in an Open Water Swim. We had discussed it a couple times over the week but never came up with a plan. She and I drove out to Blue Springs lake, checked out the place by the dam boat ramp (haha like on National Lampoon’s Vacation at the Hoover Dam). There was a big new sign that said SWIMMING PROHIBITED. We were both willing to chance it except that water patrol was floating directly off the dock. So that was a no go. We drove around the lake to the marina, and there were just way too many people out there. We had gone past the beach entrance but it was closed. We decided to go back and try it. I parked just outside the gate. The gate only blocked cars, and not foot traffic so it didn’t look obvious that we were parked there.

We grabbed our gear and packs and hiked the half mile or so down to the water. The beach was definitely closed with about 10 signs saying “Swimming prohibited from shore and dock” but we sat down on some rocks and weighed out our options. A pontoon boat pulled up to let their dogs potty and I asked that if the Water Po-po pulled up if we could say that we were with them and were swimming from their boat. They said we were crazy but sure, go ahead. I got my wetsuit on so fast. I didn’t want to take a chance of anyone seeing us leave from the shore.

The water was so cold. BUT it was fun. We got in and swam around for a bit. Cheryl was freezing (but I wasn’t, thank you www.TriSports.com!) so we got out about 20 minutes later. We weren’t in the water as long as I would have hoped for, but it was something.

Sunday night Eric and I grilled steaks (good job, Honey, they were great!) watched Desperate Housewives and I fell asleep in my comfy chair (thank you, Julie, thank you, Erin). I woke up from there, took a shower and got into bed.

Now, here I am starting the week over. Oh, and last night I had a dream that Lance Armstrong and I were dating? What?? Weird.

186 Days until IRONMAN
20 Days until Heritage Park!


posted @ 4/30/2007 10:09:55 AM (0) Comments
Friday, April 27, 2007
GoldMember and MORE!!
“…I lost my dillyhoo in an unfortunate gold smelting accident… Hence the name GoldMember…”

So, the bike is in, and it is fitted! I went up the The Trek Store- KC and met with Steve, my fitter. I got there right at 5:00pm and we sat down and discussed everything about how I ride, how I’d like to ride, and my goals for the season. I got changed and we then went on to take measurements to make sure I’m on the right size frame (yes, I did order the right frame and it was worth the wait). I got on the fit bike and he watched me pedal, etc. We then made some adjustments, then pedaled, then made adjustments, then pedaled… then he checked my leg length (No, I am not a gimp, they are the same length- HOWEVER my hips are cockeyed and one side is posteriorly rotated and the other is anteriorly rotated. So I’m loppy there, but we did some stretches and got everything measured out correctly.
Somewhere near 6:45pm or so we did these laser measurements, and the way he said laser made me start thinking about the Austin Powers movies and the line where Dr. Evil says something about “Sharks with freaking laser beams on their heads” so then the Austin Powers quotes started rolling out (for some reason the trilogy has been on TV a LOT lately) Michele came up to meet me for dinner about 7:30pm, and since we were still finishing up the fit, she came back and sat and watched. She and I feed off of each other so we were getting kind of wound up.
The fit was finished about 8:00pm and the end product I am really happy with. I’m slightly nervous about the Speedplay pedal switch – I’ve had Time RXS pedals for a year- but SpeedPlay was a major contributor to the DFT Team (www.definedfitnesstraining.com) and they made an offer too good to pass up! Steve did a great job asking for my input continuously through out the whole fit process and I’m excited to get out on the road and do some testing… Which I’m doing tomorrow but that’s another subject I’ll get to in a bit.
Anyway, I was picking up all my gear and Steve had taken my bike off the stand and it was all gold and sparkly and he said a line off of Austin Powers about “..loving freaking gold...” and that’s when I had my epiphany. My bike has a name: GOLDMEMBER. How amazingly perfect is that? I love it. I had waited to name him because I knew that it would just come to me. And voila, it did!
So Michele and I got GoldMember loaded up and headed out for some Planet Sub dinner. Yum!
If you are in the KC area and are looking for Serotta/FIST certified fitter, please check out Steve at Trek-KC. He’s a multi-faceted cyclist/ triathlete, personal trainer, and from what I heard his wife is a heck of a marathoner. He seems to know what he’s talking about. The contact info is 913-631-6800 or www.trekkc.com As some of you may know I have had some poor experiences at Trek-KC, but this was very good and I was pleased with my service.
Now, as far as how I’m hoping the weekend will go…
Tonight I need to get Larry (my old multisport bike that’s on eBay) cleaned up so I can send off to a new home. The auction ends tomorrow so I would like to either have him crated ready to go tomorrow or Monday. It was sad Wednesday night- I took off the pedals, saddle, HR sticker, etc. But, I’m excited to for him to go fast for someone else. I truly love that bike, and had it fit me better, I may have kept it instead of selling it, but that wasn’t going to work this time. I’m not against getting another to use as a training bike in the future.
My goals for the evening is to check out the TT route for tomorrow and see if I need to bring a broom to sweep gravel or anything else. The girls and I haven’t come up with a definite start time, but Karen said something about 8:00am and that sounds pretty darn good to me. I need to go by AutoZone and get a new headlight for the car (thank you Mr. Merrriam, KS police officer for not pulling me over last night like I’m sure you wanted to) and then go home and clean up Larry- bike I’m selling. Maybe even have a beer.
Tomorrow me and some of my DFT team mates are going to hit up a new-found TT spot. Probably won’t go to hard. Trolley run is Sunday (I’m not racing- I’m the Course Monitor!) and Julie and I are in taper for the Marathon and 1/2 Mara, respectively. Although, Cheryl Shakespeare mentioned getting in a quick run after we do a few laps on the TT and I doubt I’ll be able to resist that! Weather should be perfect for it- be about 65 in the morning, high of 78. Light breeze. Good Times. Here are the routes (there’s two because I don’t know if the detour is still up or not)

http://www.usatf.org/routes/view.asp?rID=124211 -regular TT w/o detour
http://www.usatf.org/routes/view.asp?rID=124214 -w/detour -the detour actually adds in some mileage.

Sunday is the Trolley Run, and since I just get to stand and yell GO JULIE!!! (haha Jules, you know you love it!) and make sure no cars come plowing runners down, I am going to want to do something fun too. So if I can get the house cleaned up Eric told me he would put a boat in in Blue Springs Lake and Cheryl S and I can go swim around in the freezing water. Might not be fun to you, but I got a fancy schmancy new wetsuit (Thank you www.TriSports.com !!!) so I’m excited for it.
Hopefully at some point of the weekend Eric and I can cook that turkey that he so skillfully got last weekend (I’m proud of him- his first and I think it was 24lbs!?). That’s all for now, folks!

..anybody know how to add photos to blogs? I have a couple doozies!




posted @ 4/27/2007 9:13:07 AM (0) Comments
Tuesday, April 24, 2007
Where do babies come from?

“Mommy, where do babies come from,” she asked me, “Well, Sweetie, when a mommy and daddy love each other very much, they get together and look into each other’s bank accounts and see if they have enough money to buy a new baby. If they have enough money they call a baby seller- they’re called dealerships,” I continued slowly, “and they order the baby from the dealership. Sometimes the mommy and daddy only wait a few days. Sometimes they wait for months and months. I had to wait a very long time for you,” I went on, “That’s how I knew you would be so special. I even had tears in my eyes the first time I saw you.” She beamed at me. “I knew you were perfect and would be the best baby my money could buy.” I patted her lightly. “I love you mommy.” “I love you too sweetheart.” We hugged.
MY BIKE IS HERE, MY BIKE IS HERE!!! It's ssoooo pretty and gold and sparkly.. I love her!! (I think it's a her... although that may change.. and I haven't come up with a name yet...
It's a 2007 Specialized Transistion Expert. All DuraAce/Ultegra. Yeah baby!
posted @ 4/24/2007 1:19:03 PM (0) Comments
Monday, April 23, 2007
Riding in the Land of Oz

The bike gods to me : “I’ll get you my pretty, and your little bike, too!”
Me: “There’s no place like being on my new bike, there’s no place like being on my new bike..”

Megan Hottman recently made a quote about the Bike Gods hating her. Apparently they are out to get a bunch of us.. or at least me.

So, my new bike was to be in Friday. Today is Monday at almost 1pm. Still nothing. AND on top of that, I cant even look it up or track it. It was sent by freight carrier- semi truck- not UPS or FedEx. L so I have NO IDEA where he/she (gender TBD) is. So, it’s not Specialized, it’s not Freeride, it’s the damn truck driver… ::sigh:: it was probably jumped and ran to Mexico to be parted out…

However, on a slightly better note, last weekend I really worked my ass of..
My nutrition has been a huge struggle for me lately, and I’m trying to get that under control. SO, I ate well on Friday- well mostly- my folk’s took us to Hereford House for dinner, so my indulgence was the small prime rib and rice pilaf. Saturday morning I woke up, ate a Clif Bar, and headed out for my run. Since last week was so crazy, and the week before that I was sick, that was pretty much my first run in close to two weeks. NOT GOOD. I only ran 5.5 and it took me an hour to do it- I felt like I was going SO slow. My times proved it. But, it’s important to just DO IT! But, I had to call Julie and Robyn and have them both provide encouraging words to get me out. As the end result it was nice out- even hot. I then went and swam in my new wetsuit- THANKS TRISPORTS.COM!! It’s great. I love it. Then I put in a few lap w/o and chatted up some potential master’s team members. … Came home, ate a fresh tuna salad sandwich (YUM!) and went tanning. For those of you in the Eastern KC area, check out Tropical Xtreme Tanz at the intersection of Moreland School Rd and 7 hwy in Blue Springs. They are awesome!! Saturday evening I watched Eric ride his motocross bike at my dad’s track (Grain Valley MX) and then went and ate “Mexican” w/ Alyson and Eric. I actually had a grilled chicken salad which was quite good, and a Pacifico beer (my new favorite). Eric and I headed home and went to bed early, yippee!!

Sunday, Eric got up at 3:30 to go turkey hunting with his dad- he shot a 23lb turkey- his first. I have the chunk of meat in my good kettle sitting in the fridge to prove it. I got up about 7:30 and played with the dogs. I then went to Home Depot where I managed to spend over $100 on flowers for my flower pots. They look good but I can’t believe how much $$ it cost! It might be a few weeks before I actually plant in the ground now. The wind and weather was foreboding. The sky kept spitting and when I checked the weather channel our area would avoid the rain, but would get hit with wind gusts of up to 45 mph. I found that out the hard way…

Julie and Monica showed up about 1:30 for our planned ride. We rode out about 8 miles and all of us were getting tossed around like frisbies. We decided to say f it turn back. At about mile 11 Julie started having pain in her foot again from a running injury. We called Eric and she sag’ed back with him. Monica and I trudged on. There are two very big hills on the way back- the first, I almost considered getting off and pushing. They were both directly into a headwind. After making the top of the first I started rolling down w/o pedaling but just coasting- I wasn’t moving. I have done this before on this hill and just at a coast I hit about 20mph. When I looked down yesterday I was going 4.8MPH!!!! The second hill wasn’t as bad, but not fun nonetheless.

Eric and I grilled out and went to bed before 9:15pm. Oh, yesterday was Earth Day and the Discovery Channel had an AMAZING special on. I don’t know for sure what it was, but I wish I had it on DVD!.

Hopefully my new bike will be in today…

Me: “Please bike gods, please, let it come in”
Bike gods: “Shut up and get back to work…”
posted @ 4/23/2007 11:08:28 AM (0) Comments
Friday, April 20, 2007
The Chief Export of Chuck Norris is Pain...
http://www.chucknorrisfacts.com/
“The chief export of Chuck Norris is PAIN.”


197 days until Ironman Florida!!

Well, my knees hurt. Pretty bad. I missed a couple “spin classes” (more like roadie bootcamp that was twice a week since the first week of January) the last two weeks- I was super dooper sick- so I hadn’t been on my bike in a week. ::sigh:: and last night I did a 3 hour ride on the trainer. What is it? 30min on the trainer is worth 45 min on the road? So that would be, um, FOUR AND 1/2 HOURS. And oh, it wasn’t just, pedal for 3 hours… if I get a copy of the workout I’ll post it. I think I spent an hour standing.

So my new bike comes in today. Hip-hip-hooray! I mean, I originally ordered a bike December 26th. The Trek Equinox 9 TT. The Freeride (my dealer) guys tried and tried to get me to order this Specialized, and I was like “No! I have to have a trek blah blah blah blah..” Well big surprise, it’s out of stock.. so January came and went, then February, then in the first week of March, Justin (Freeride owner), calls me up and says “you’re riding Specialized, I just dropped Trek” so BAM. I say, okay, order the damn Specialized (note: I have a specialized now and I love it, I just thought the Trek “looked cooler”.. I am an idiot) .. well the day after he ordered it I went to another bike shop to guarantee the size fit, etc.. the bike is gold flake. It’s so ugly it’s pretty. I mean, really. it screams “look at me” … great, so everyone will look at the chubby chick on the badass bike.. anyway, it gets in today and I pick it up tomorrow.

Speaking of, I don’t want to be the chubby chick anymore. When I signed up for IMFL I said that I wanted to lose 36 lbs in 36 weeks. Easy enough. Well, I had lost 12 and I’m up 3 from that. IT’S FREAKING WEEK 24. So I am only 9 lbs down from 24 weeks ago. There is NO excuse for that. I’m going to really get a kickstart on my nutrition this weekend and workout out hard a couple days (started w/ that 3 hrs last nigh). Hopefully my Monday morning weigh in will reflect that.

I have been catching the occasional episode of WorkOut on t.v. Man that Jackie is badass. Aside from the lesbo thing, I want to be like her. She has functional muscle that is not bulky and is very feminine. I heart Jackie. I heard her tell someone on her show that she expected that client to be down 15 lbs in two weeks at their next weigh in. Now, if someone can lose 15lbs in 14 days, I still have a chance to lose 28lbs in 12 weeks, right? Right?!? That’s 2.3 lbs/ week. So doable… right?

Okay, I’ll try to post how my weekend bootcamp goes, but next week at work is super crazy busy, so I may have to do it later.

Courtney
*Dreams Are Never Wrong*

posted @ 4/20/2007 8:32:48 AM (0) Comments
Friday, April 13, 2007
Personal Training/ Coaching Info

Courtney Crutcher
Personal Swim Coach
Offering personalized training and lessons to swimmers of all abilities.


One on One – Tri Season Prep - High School Swimming Prep – Adult Lessons - Clinics

Competing since age nine, Courtney is a former national record holder in the 400 medley relay. After swimming through a torn labrum in the right shoulder, she hung up her full-time goggles at the end of her sophomore year of college. She has since began a successful triathlon career, including winning the women’s 20-24 age group National Title at the US Half-Max National Championship and being named to TEAM USA for the 2006 Long Distance Worlds.

Courtney has coached and taught private lessons since age 15. She is a former USA Swimming registered coach and is certified in First Aid, rescue breathing, and CPR by the Red Cross. Upcoming certifications are ISSA personal training, USA Triathlon and US Masters Swimming coaching certifications.

***
Swimming is very technical and it is easy to lose your "feel" for the water. Many athletes such as triathletes, high school, and masters swimmers can get into the pool and put in the distance, but don’t understand the mechanics. Having a watchful coach with years of experience in and out of water can help you pull the most out of every practice.

One on One and Adult lessons:

I like to get into the pool with you for at least your first session- it's helpful to have someone in the water with you instead of just standing over you when you're swimming. I learn better by watching and following an example, and it seems most people do as well. This is usually 2 hours and is best to do on a weekend when we have a little more flex time. I recommend meeting twice a week, preferably Saturday for 1hr 30min to 2hrs and a week night. The week night lessons are about one hour to 1hr 15min- depending on your goals, fitness, and what we're working on. I also give you "homework" or written up sets and practices w/drills for you to do on your own, once or twice a week, depending on your schedule.

The initial lesson is $60. How the first day works: I will give you some skills and drills to try, and will demonstrate them. I will also be testing your swimming fitness. This will include your strength and weaknesses, technique, and how well you swim in aerobic and anaerobic zones (important when racing long distance vs. sprint). This will give us a base to build on for the rest of your lessons and the workouts I will write for you. You and I will have a sit down and discuss your goals and what you expect out of me as a coach, and what you want to get out of your lessons and workouts.

From there we will start twice-weekly sessions which will cost $50 dollars a week and include written workouts for you to do on your own, as well as dryland skill and technique workouts. If you want to only meet once a week it is $35. Minimum is 6 weeks plus the initial review session. Returning clients need not repeat the initial session.


High School Prep, Tri Season Prep

Getting ready to start a new season as a high school swimmer or triathlete? Wanting to get the edge on the other swimmers before tryouts? Prep training consists of technical skills and drills to correct any troubles before it becomes a problem. This is a great way for new swimmers to get into a team environment and learn swim-speak such as the names of exercises, reading pace clocks, and responding to up front coaching. Not sure if HS swimming is for your kid? HS Prep offers a trial look at sets common in HS practices. Each High School and Tri Prep practice includes dryland training. Workouts will vary between an 1hr 15min and 2hrs- swimmers will be notified on the length each upcoming practice. It’s best to start Prep sessions six to eight weeks prior to the season start. Preparation sessions for both HS and Tri Seasons are 4 weeks minimum. I like to coach at two practices, and give one or two “take-home” swim workouts for swimmers to do a week on their own time. Maximum number of swimmers in either Prep session is eight. This ensures each swimmer individual attention. As a pricing guideline, three swimmers with two practices a week is $105/week at a six week minimum. Additional swimmers are $20 each (up to 8 maximum).

Clinics

Clinics are one day sessions where swimmers learn basic swimming techniques, importance of training, goal setting, and motivational talk. I will bring in my national medals for swimmers to try on- younger kids love this! Clinics are four to six hours. These are best set up through your High School teams or local swim clubs with assistance of team coaches. Please call for pricing.

*Dreams are Never Wrong*


Please contact me if you have any questions. You and I can work together to decide what is best for you and your training. References are available upon request.

Contact Info:

Courtney Crutcher
triswimcoach@yahoo.com



posted @ 4/13/2007 11:54:23 AM (0) Comments
Friday, April 13, 2007
204 days until IMFL
yeah,
204 days.

and I am SICK!

From an email earlier today:
And on top of everything I'm sick. I thought I was just overtraining and overworking myself, but it's got to be something more. I have really backed off the last week and a half or better, but I just keep getting worse. I am going to go to the dr's office to have blood work done this afternoon. I have been feeling so exhausted lately, and then we did that ride on Wednesday and I serisously could hardly move yesterday. I went to spin last night and I couldnt get my HR above 70% when I should have been around 85-90% for the main sets. Spin coach told me it sounds like i have mono and look like crap, which is what my mom said. I went home, stripped off my clothes stood in the shower and just climbed into bed and had eric get all of my stuff out of the car.. I was out before 9:15 and eric had to wake me up this morning because i never even heard my alaram clock go off.

I am sore all over, am super tired, and my joints ache. And my resting HR is up almost 6 bpm. so, i dont know what it is, but something is NOT right. I am hoping that it's just a combo of my work and training and coaching, cuz it's all adding up to be a lot. But I have been feeling crappier each day for almost two 2 weeks, and there is no end in sight. I have to get this figured out!
posted @ 4/13/2007 11:52:12 AM (0) Comments