YOU DO

Knowing You Have

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.
TIA
Ironman Finisher.

70.3 Ironman Accountability Week 23 RACE WEEK

70.3 Ironman Accountability 

Week 23 RACE WEEK

WK 23   
S: REST DAY 
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: 

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" 

CPR and First Aid Class June 30th

NEXT CLASS 
June 30th in O'Fallon IL area

CPR Instructor

I can help you with your CPR/FirstAid needs

http://lifeactioncprtraining.blogspot.com/

EMAIL

     
• 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

So Long

70.3 Ironman Accountability Week 22

70.3 Ironman Accountability 

Week 22

WK 22 Su: REST DAY 
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. 

70.3 Ironman Accountability Week 21

70.3 Ironman Accountability 

Week 21

WK 21 
Su: REST DAY   
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.