Tuesday, June 12, 2012

Ironman Finsher

I am an Ironman finisher and pain was the word for the race.
My knee started acting up in the swim and my body reacted accordingly.
A long story (8+hours) but I pushed threw and I finished.
Ironman Finisher.

70.3 Ironman Accountability Week 23 RACE WEEK

70.3 Ironman Accountability 
WK 23   
M: S & R :45 Z2 (at :10, in 5x1 min PU @ 1 min jog) 
T: C:45 Z2 & R 0:15 Z2 
W S & C 1:00 Z2(at :15, in 5x1 PU@ 1 min spin) 
R: R :40 Z2 (at :10, in 5x1 min PU @ 1 min jog) 
F: C:15 Z1 - easy Bike safety Check & R :20 Z1 - easy (in a.m.) 
S: Easy 
SU: Race Race- Iornman Race 
Total Hrs: 5.3 (+R)
S 1.3 (+ R) C 2 (+ Race) R 2 (+ Race)

What I did: 

Thursday, June 7, 2012

70.3 Ironman in Kansas June 10th 2012

2 months prep 6 months of training for the 70.3 Ironman in Kansas
1.2 mile swim / 56 mile bike / 13.1 mile run
This Sunday June 10. 

I pray my knee/leg holds up, I am free of injury, I don't panic in the swim and I finish strong.  

That's a lot to ask I know but 
Matt 19:26 says “With man this is impossible, but with God all

things are possible.”

Mark 9:24 “I do believe; help me overcome my unbelief!”
Feel the Power and strength and believe!!! NOW "Get After It" 

Wednesday, June 6, 2012

CPR and First Aid Class June 30th

June 30th in O'Fallon IL area

CPR Instructor

I can help you with your CPR/FirstAid needs


  • Training in STL Meto area and STL Metro East area.

  • At you business, near by public facility (library) or my office. 

    Advanced Level First Aid, CPR, and AED 
    Automated External Defibrillator 
    BLAST - Babysitting course
    Bloodborne Pathogens 
    Boy Scouts of America Wilderness First Aid  
    CPR and AED 
    First Aid Only 
    Fleet Driver Safety 
    Healthcare Provider CPR 
    Oxygen Administration 
    Pet First Aid 
    Sport First Aid 
    Standard Level First Aid, CPR, and AED 
    Wilderness First Aid 
    and more


Healthy Weight Management and Lifestyle information such as:
Teaching the "USDA Choose My Plate" guidelines 
Healthy Meal Planing 
How to Live a Healthy Lifestyle
How to Teach Children How to Live a Healthy Lifestyle 
Physical Fitness for Children 
Operation FitKids 
How to fight Obesity In Children 
Teach Children to Love to Move 
Family Friendly Eating 
Kids in Motion 
and more

  • 45- $55 for CPR/AED 1st aid Rectification 
    $60 - $70 for new CPR/AED 1st aid Certification
  • Participants get paper certifications.
(cost is dependent on location)

Let's Get Healthy .... and Train to save a life!
Coach TIA

Monday, June 4, 2012

70.3 Ironman Accountability Week 22

70.3 Ironman Accountability 
Week 22

M: S & R :45 Z2 (at :10, in 2x6 min Z4 @ 2 min jog) 
T: CTrans: :45 Z2 (QC) & R 0:15 Z2 
W: S 1:00 Z2(at :45, in 10 min Z4) 
R: C :45 Z2 (at :30, in 7.5 min Z4) 
F: (S) & C Trans: 2:00 Z2 (QC) 0:30 Z2 
S: R 1:00 Z1 to Z2 
Total Hrs: 9
S 2  hrs C 3.45 R 3.15 

What I did: 
 NOT much 
I am letting my knee rest. 

Friday, June 1, 2012

70.3 Ironman Accountability Week 21

70.3 Ironman Accountability 
Week 21

WK 21 
M: S & R :45 Z2 (at :10, in 3x6 min Z4 @ 2 min jog) 
T: CTrans: :45 Z2 (QC) & R 0:15 Z2 
W: S & C 1:00 Z2(at :40, in 15 min Z4) 
R: R 1:00 Z2 (at :40, in 10 min Z4) 
F: (S) & C 2:00 Z2 (at 3:45 insert 10 min Z4) 
S: R 2:00 Z1 to Z2 
Total Hrs: 7:48
S 2  hrs C 3:45 R 4 

What I did: 
I am cutting back a lot! My knee is really giving me problems.


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