She Tri's

Mother Warriors

2008-10-20T10:07:00.000-07:00

TO YOU, my fellow “Mother Warriors”

(my new favorite word) !!!

I am generously privileged and blessed to be on the receiving end of a daily devotion that one of my favorite “un-conditional friends” husband sends out each day to his family/friends. Today he shared a quote within his story that ROCKED my world/heart so intensely that I just had to pass it on.

Let me say first that I love and admire you for your Commitment and Dedication in taking on the roll of Parenting with Seriousness/Dedication/Passion. It is one of the things that I love about you and connects me most to you.

Sadly for some; parenting can be their biggest nightmare, I regret that; but for those who are whole heartedly invested/unconditionally committed/consistent with plan/and present at all times……..Parenting can be the most AMAZING experience one could hope for.

MOTHER: Webster says – (A female parent)
PARENTING: Webster says - (the process of raising and educating a child from birth until adulthood)
WARRIOR: Webster says – (someone engaged in warfare)

To me the title of “Mother Warrior” means so much more than that. It is something very special and something that no one can really explain with the perfect words. It is a Passion that burns deep within ones heart and soul that produces an unwavering commitment to purpose. When I think of trying to put it into words here are a few things that come to mind:

~Someone who is deeply devoted to all aspects of parenting, the joy, pain and sacrifice
~Someone who’s love is unselfish, endless and unconditional
~Someone who is committed to helping their children discover and pursue their hopes and dreams with no personal agenda or time line
~ Someone who is present and supportive through every obstacle that comes along
~Someone who is patient and forgiving
~Someone who cares enough to give and take feedback
~Someone who has a life long commitment to selflessness
~Someone who’s love never falters, even through the heart breaking times
~Someone who focuses on giving more than receiving
~Someone who not only listens but hears
~Someone who’s love and commitment is always present and dependable
~Someone who’s commitment to parenting has no end

For those of you who know me well have no doubt heard me say this more than onceJ….that if you do it right…..all the small precious first accomplishments of growth that fill us with joy, and make us want to have more….. (the first smile/tooth/steps/birthday/kindergarten/team sport/recital/crush//school dance…etc). All pale in comparison to the JOY experienced when you have a GREAT relationship with an ADULT child that INSPIRES you! It is a greater blessing than I could personally ask for and fills my life to overflowing daily.

My greatest goal as a parent was to help my kids navigate through all the speed bumps of childhood/adolescence/adulthood with skills/tools that will leave them with the least amount of permanent mental/emotional/physical damage/injury and to facilitate their journey as they ultimately discover their innate giftedness and passion for their life. To have the strength of character to honor that giftedness and to be unconditionally supportive of that process as they put forth the effort to find the Career/Path of their Dreams. Almost one down, and two to go for me!

I was gifted this analogy from Scott Jones who was gifted it from Cory Withrow, so I hope it will be a double blessing to you:

“The road to success is not straight
There is a curve called Failure,
a loop called Confusion,
speed bumps called Friends,
red lights called Enemies,
caution lights called Family.
You will have flats called Jobs.
But, if you have a spare called Determination,
an engine called Perseverance,
insurance called Faith,
a driver called JESUS,
you will make it to a place called Success.”

I believe that Concerned parents become Powerful and Confident Parents! Imagine if everyone parented their children with only this analogy?? WoW! That would be so powerful!

I love and respect you for your commitment and dedication to be a “Mother Warrior” for your children. This is a tough world to navigate through and we are in challenging times. We need to equip our children with good and effective Amour to set them up for their opportunity to successfully navigate their way to their own success in this world.

Love you Tons
Kathi Proud “Mother Warrior”

2008-03-15T12:52:00.000-07:00

Subject: From the mouth of babes

No scripture today.

Just a lesson from my son.

If you didn't hear his team won the PAC 10 Championships, they think with the most points every scored in this event. They qualified 9 guys out of 10 for the NCAA national championships next week. Levi qualified, his only loss coming to the #1 ranked guy in the nation. His coaches and teammates have done an excellent job in getting this team ready for their peak performance at the end of the season. When they got back to campus they immediately resumed their training schedule. They arose at 5:30 am for their regular morning workout. They pushed sleds and lifted weights just like they have done all year. After their best performance in the history of their school, they went right back to work in preparation for the next level of competition.

The lesson: Levi usually calls after a practice to give me an update, my daily wrestling fix. He describes practice and gives me an evaluation of his performance. We talk about what technique he worked on; who taught him; who he drilled with; and who he went live with that day. Some days are better than others. College wrestling is an amazing grind on your body, mind, and emotions. They have been training 2-3 times per day since August. Well he had a tough go with Adam Hall yesterday. Adam simply got the best of him early on in their live matches.

Any time that you are getting beat, you notice the fatigue more; you think the room is hotter than normal; you naturally start to hope the clock would speed up and the whistle would blow to end the session. Some days in the training room a 3 minute live match can go for 5-10 minutes, easy if the coach gets a bit distracted watching a good battle. They had 8 such matches to battle through. Adam Hall was ranked in the top 15 in the nation earlier this season. He was the #1 ranked wrestler in the nation coming out of high school and wrestles at 149. Needless to say he is tough. So is Levi and every other guy in their line up for that matter.

Part of learning to be a champion is learning to get back up after a tough match or a tough day in the room. Levi bounced back today with a dominating performance in his room. He has always been good at getting back up after a tough lesson.

I needed that today in my professional life. After my masters degree, I pretty much had retired myself from anything more than the occasional clinic or collegiate educational seminar. I really didn't think that in my 40's, I would be tackling one of the most challenging college courses in my career. Actually nine of them. Well, today I failed an exam (received less than 75%). I just got back to the office, feeling rather mad at myself for not dedicating enough study-time, when Levi called with his update.

God spoke -- get back up and prepare. Prepare in such a way that you win. Prepare in such a way, that a single defeat will not knock you down for good. Losses can be humbling experiences.

However, it is usually in the midst of our greatest challenges in our life, that we find out the most about who we are.

It is also the point at which we get to make the critical decision of whether or not we will get back up to WIN.

Most importantly, given that we are going to get back up, is what we are going to change so that we don't get knocked down again.

Lord, thanks for the lesson. Thanks for talking to me through Levi. Help me to get back up to perform well. Help me to learn from my mistakes and allow me to work in such a way that I become stronger because of them. You work in wonderful ways.

Amen. Scott

Good Morning Scott,

WOW! This was a sweet gift to my heart today. You Scott Jones the man, the father and the friend have such an amazing heart. YOUR passion in life and your pursuit of excellence in everything is truly inspiring, to me this is what “LIVING” is all about, your journey on this planet blesses my life.

Congrats to Levi what an amazing experience for him. Paisley and Mead High School Dance team just came home from Nationals where they competed 4 dances and they brought home a 4th, a 2nd and two 1st Place Champion titles, plus earned a #1 National Ranking for Dance Drill. They are still on a high, great experience to work so hard and be rewarded, so your story was close to my heart today.

For me personally I have been struggling with motivation to gear my MIND up for my 2nd trip to Ironman, the first time was fun and new and this 2nd time seems more difficult to get my mind in the right place, knowing the overwhelming mountain of training mentally and physically that lie ahead of me. The 1st time my fears were would I even be able to finish, this 2nd time my fears are will I do better on not, concerns about other peoples expectations of me and not wanting to let them or myself down by not getting a better time or not having a good day, your message was heard loud and clear….

Kathi Get back up and prepare….prepare to win….prepare in a way so as not to knock myself downJ…and in the midst of the great challenge I need to look at my 2nd trip to the starting line in a positive way…. So today …I will reframe the journey for my self ….rather than be un-motivated my fear or overwhelm…. I will embrace the OPPORTUNITY so that in the midst of this great challenge in my life…I will have opportunity to learn more about myself….I will choose to WIN….what every that means in this journey.

Thanks for the blessing
Kathi

Kathi - you are really amazing.

Finishing is winning.

Training is winning.

To me, watching you get in the water is amazing and a huge win.

The example you set for others is a big win.

You have already WON in so many ways.

Enjoy! Scott

Kona Trip

2007-10-17T20:08:00.000-07:00

13 of my Favorite Things from this Kona Hawaii Trip

1) Quality Time with Kevin, talking, shopping, sight seeing, people watching, snorkeling, checking out different beaches and resorts and sharing sunsets

2) Quality Time and good conversations with Kim! Quality Time, catching up, and sharing a good long belly laugh with Jessi! Sharing some good times and getting to know Martin/Vicki & Mark/Daryce better!

3) Participating on the Ironman Fundraiser "Underpants Run"! Having Tri Fusion make the effort to pull together matching Team Apparel, of course in Red and Black!

And meeting Andrew Baldwin "The Bachelor, an Officer & a Gentlemen"..... GO NAVY!!!

And Cheering on Andy as he was between Roger and Ben for most of the race. Roger ended up beating him by 1 minute at the finish! 4) Watching the Navy Seals enter the Ironman Swim Course with an amazing Patriotic Statemtent. Sky Diving from Coast Guard Airplanes to enter the water, it was chilling!

5) Snorkeling with my own Snorkel gear that fit.....

Seeing more than 40 kinds of fish.....

Lots of Sea Turtles.....

An Eel.....

And a Sting Ray!

6) Having 3 good experiences swimming the Ironman Swim Course

7) Being able to Text back and forth with Adam, Noah and Paisley to keep in close touch with their activities and the events of their days!
8) Running up and down Alii Drive during the pre race week with all the Elite/Pro World Champion Triathletes, it was an honor and inspiration at the same time!

9) Sharing Dinners with the Group different nights and enjoying different cuisines and venues and hearing about all the different things people did during the day. Leni and Jessa did an over the top meal putting on a full on Luau! It was absolutely Scrumptious!

10) Being part of the “Hard Core” Cheer Squad for Roger, Ben and Jeff!!!

11) Waiting at the finish line to Cheer for Jeff, soaking up all the inspiration of of the finish shoot with the accomplishment shared by all the finishers and having the opportunity to share some meaningful conversations with Jeff.

12) Meeting “Pat the Body Walker” enjoying a session myself, bringing several others to enjoy it and being taught and unofficially Certified by Pat to be a “Barefoot Body Walker”

13) Sharing our vacations last meal with Leni enjoying the ocean VIEW seating, palm trees, sunset, awesome conversation and amazing seafood meal

Test Anxiety

2007-09-30T20:51:00.000-07:00

Running Test Score

F+

F… for execution
+… for effort

Last Thursday was an important training day. I was scheduled to do a Steady State Running Test!

This is not just something you spontaneously run out the door to do. There is a lot of planning that goes into preparing for an athletic test. It is really no different than an academic test as far as preparation.

I was purposeful about what I ate and drank for 72 hours before, mindful of getting proper sleep. Focused on having a good attitude about it and mental enthusiasm to rise to the challenge and perform well.

My test would require 55 minutes of actual running time, so I scheduled to fit it in between clients.

The Test was a Tempo Time Trial, 3 miles around a track with my HR steady at 162-163.

I was concentrating all morning on the timing of my nutrition, hydration and supplementation.

My plan was going along smoothly, its 30 minutes before I head out the door, and I take my Delta-E and Energy-ease!

I return a few e-mails, and then head up to get my running clothes on.

Go downstairs and get my heart rate monitor on, pick the right sunglasses for the weather, and put my iPod on, fast forward to an up beat inspiring song, get my shoes on and head out the door to Kick Ass on my test. I wind my way through my neighborhood on my way up to Mead High School Track, Go Panthers!

It is a beautiful day, I have a smile on my face, I feel strong and ready to take on a test and perform well. I weave through the neighborhood to get in my required 15 minute warm up, I work hard to get my HR up to the required 162 to start the test. I run up into Mead High School, across the parking lot and I am feeling amped and ready to tackle this test. As I get closer to the road that goes up to the track I hear myself say out loud…

“You have got to be kidding me”! I am shocked and heartsick that there is a PE class of about 50 boys out on the track.

I have 100 thoughts going through my head at lightening speed:

-this can’t be happening, I look again

-but I am so perfectly prepared

-maybe I should I just go up and do the test anyway

-oh my gosh how embarrassing

-I do not have the guts

-well I will just do a hard effort run then

-I wonder if the timing of this test is critical for my Coach for my training goals

-I will just do it tomorrow

-wait, I do not have time tomorrow

-where is another track

-do I have time to run to Northwood

-will I get back in time to pick up Paisley from school as agreed

-what if I run all the way to Northwood and there is a PE class on the track

I decide because I am to psyched and prepared for this test that I am going to chance running to Northwood.

I get to Northwood and am thrilled that there isn’t a PE class on the track, there is a lawn maintenance guy on his riding lawn mower on the grass in the middle of the track, I decide to try to act like he is not there and press on to do the test.

I get on the track, work on getting my HR at 162-163 again. I once again pick a good tune on my iPod, I find a starting line on the track and begin my watch for my 12 lap test.

I am feeling really good, the temperature is perfect 63 degrees and sunny. I am cruising around, knocking off the laps one at a time, feeling strong, breathing well, getting into a rhythm, slightly challenged to keep my HR steady with only a 2 beat variation.

I am concentrating so much on HR and counting my laps that the time flies by. Before I know it there is only 2 laps to go, I feel challenged to maintain self control to keep my HR fixed at 162-163, when what I really want to do is sprint to the finish line!

But I am feeling great and quite pleased with myself that I stayed determined to get this test done, even with the initial obstacle!

As I round the far end of the track to the straight away to my 2nd to the last lap, I hear myself say “you have got to be fricking kidding me”!

I look towards the school and like a swarm of bees here comes this huge mass of kids all running out from the school towards the track. My heart starts racing and I am thinking

-oh my gosh
-I only have 2 laps to go

-this is not happening

-oh yes it is

-how frustrating

-after all this am I going to have to do this test over again

-but I am so close to being done

-why couldn’t they have come out 4 minutes later

-can I please just finish my last 2 laps

-do I dare keep running

-I did not want to fail this test

-I don’t want to have to start all over again

-but I am so close to having this test in the bag

-the kids are staring at me

-oh my gosh this is so embarrassing
-my HR starts going up

-I look at my watch and my HR is 166

-I glance at the kids, they seem to be organizing something on the grass inside the track, moving cones, picking teams, some are putting on blue mesh penny’s

-I am trying like crazy to get my HR down but it is up to 167

-I wonder if I can finish this lap and then run out the gate and just figure my last lap by time

-but what if I am off and that screws up my whole test

-geez I am so close

-now here come the PE teachers

-they look like they are walking straight at me

-My HR is 168

-I pull my earphone out to get ready to plead with the PE teacher to finish this last lap

-I start to say, “I………)

-the PE teacher interrupts me and says, “No problem, you are fine”

-I am relieved that he is not mad

-however I am very uncomfortable and feeling very out of place as 100+ kids are all around me

-I cannot wait to get my last lap done and get out of there

-I am sweating a lot and I wonder if it is effort or anxiety

-I finish, lap my watch to record my time for the Tempo Test

-I could not get out of there fast enough.

I head out of the track area and away from Northwood. Get back out onto Farwell Road that will take be back home. I am running, enjoying the weather, good tunes, high on the fact that I completed my Damn test and hoping I will make it back home in time to pick up Paisley at 2:30pm as planned!

About ½ mile from home, I had to stop at the Stop Light Intersection on 395 and as I was waiting form the “walk” sign to illuminate, I had a moment of Mental Clarity!

Oh Gosh, I think my warm down was suppose to be done in Zone 1, which for me is a HR of 145 and realizing that I has been running at a pretty good cruising speed with a HR of 155-158! Oops! Well I’ll pay for that later this week in my training I am sure!

As I was getting close to home and thinking of sending my test data to my coach, I was literally laughing out loud! Thinking the Poor guy, Roger probably had no idea what he was getting into when he said yes to coaching me.

He is so technical…I am so not

He is so accurate….I am so not

He is so data driven…I am so not

He is so talented with technology…I am so not

Knowing his sense of Humor and his appreciation of funny stories, I will try to wrap my not so technical or accurate, test data in humor in hopes that I will get some extra credit points for effort. If not I will have to offer to do some special favors!

You all are so warped, I mean like help him grade papers or mow his lawn! Tee Hee

Fortunately for me my Coach gave me a thumbs up for a passing grade! Whew!!!!

"Coming Out"

2007-09-27T09:12:00.000-07:00

It has been really hard for me to make myself blog lately. Partly because my little triangle of the world has been so over full that I haven’t had the time.

Partly because it takes inspiration and energy for me to get my words and thoughts out in an organized and meaningful manner.

And partly because I have been living with and struggling with an internal demon every since my Ironman in June.

I hope you will sense the seriousness of this for me but also the fact that I am choosing to have a sense of humor in some aspects of it as well. I am a Frontal Right and my brain needs to find fun somewhere in this process of attempting to overcome a Fear!

You might think that once a person has obtained the status of Ironman, that they have mastered the sport or that they have arrived at a level of fitness that allows them to experience nothing but smooth sailing from here on out……

Think again …

I am going to be vulnerable here

and expose my Ironman insides in an attempt to begin to move forward and grow through a big obstacle in my in my path on my journey to my second Ironman.

1) My name is Kathi Best and I have serious PTS from my Ironman swim
2) I guess my issues regarding swimming are greater than I thought; I am tired of keeping the seriousness of my fears inside, putting on "The Face" and struggling in silence.

I have an intense fear of anything that denies me the opportunity to breathe, so being under water is not easy for me period, and then being under water in a combative environment intensifies the fear for me!

Confession Time:

-I have not been in the pool since 3 weeks before Ironman

-I have done limited open water swims

-I did 3 races after Ironman and I had such severe anxiety about the swim, I hated the fact that I was signed up, I was mad, edgy, moody and short fused.

I dreaded the race so much that, well pretty much I was a “Bitch” the week before each race.

-I have skipped so many of my swim workouts

-I dread getting in the water so much I get a stomach ache

-I have come up with the lamest excuses not to go swim

-I have avoided any type of water speed work, skipped all my scheduled swim tests, or any part of a workout that makes me be out of breath or hypoxic in the water

3) I haven’t really said much to anyone, not seriously anyway, and I haven’t communicated the intensity to my husband nor have I told my coach and I haven’t wanted to post because I want to be authentic and it has been hard for me to be authentic with my words because to do so I would have to talk about:

-how fearful I am

-how I feel like a failure in this area

-how frustrated I am that I am here again

-how I do not like to be a wuss, but I feel like one

-how I hate to be a complainer, but if I talk about it I feel like one

-how I know no one likes to hear negative, but if I talk about it, it sounds negative

-how I fear people who have heard the story and are sick of it

-how I fear what people are thinking, good grief just get over it

-how so many were inspired by all I overcame and now I feel like I have backslid

-how none of this is inspiring or uplifting

4) But wait I am an Ironman, so I cannot be a wuss

5) I am an Ironman, they don’t complain

6) I am an Ironman, I can push through anything

7) I am an Ironman, I am physically and mentally tough
8) And all of those statements are true… but guess what?

9) Even an Ironman can have issues, I am proof

10) Even an Ironman struggles with motivation, I am proof

11) Even an Ironman needs to be re-inspired, I am proof

12) Even an Ironman has things to learn and issues to overcome

13) Mine is the swim

Yes… I survived my 1st Ironman
Yes… I had a great race
Yes… It was an overall life transforming experience for me
Yes… I completed it and actually finished 1 hour sooner that what I had hoped for
But… I was traumatized
The swim was such an intense, fear/panic stricken experience for me, if they had given me my Ironman Medal after surviving that swim I would have felt like an Ironman! The pictures taken of me coming out of the swim tell that story better than I can tell it in words! This is going to be another transforming journey to the starting line
For this time, I know what lies ahead
A lot of Physical, Mental and Emotional Work
Regardless, it is going to be a lot of HARD work.

To be honest…..
I am scared !

Fear of failure?
Maybe….

Fear of HARD work?
Possibly….

Fear of Mental/Emotional Work?
Probably

The “New Love” Phase of Triathlon is over for me
Now the “Tough Love” Phase begins
I have a lot of work to do before next year

Ironman Coeur d’ Alene 2008…..
Bring it on…
I think?

I want to be...

An Ironman

Friday's "BRAIN FEAST" Food!

2007-09-08T09:05:00.000-07:00

~Appetizer~

Using only one word, how does grocery shopping make you feel? ~Soup~

What is your favorite part about the season of Autumn? ~Salad~

Have you ever had any bad experiences online? ~Main Course~

Name three things that make you happy daily?

~Dessert~

What one household cleaning or organizing item would you not want to be without?

Shooting Stars

2007-09-06T07:38:00.000-07:00

This week has been action packed with so many things going on and so many things that I am planning and organizing. My mind has been in constant motion and it has been hard to shut it off, which makes for some overwhelming days and some sleepless nights.

Last night as I was trying to sort out the 1,000 thoughts...............

That were moving through my brain like shooting stars, I had an idea for my Thursday 13 this week. So here is a glimpse of a small fraction of the thoughts from the last 24 hours!

Random Thoughts by Kathi Best……………..

1) I need to remember to order those balloons
2) It is rewarding to know when your life has a positive affect on someone else

3) I wonder if it is the beginning stages of Alzheimer’s or menopause as I reminded myself 3 times to send out an e-mail and forgot twice, it did get sent

4) I am at Mommy Joy knowing that the boys are together and having fun in Seattle, I recognize how much that blesses me

5) Remember to tell Kevin about the message on the home line

6) Having a productive day gives me energy

7) Can’t wait to hear how Paisley’s 2nd day of school went

8) My intuition is good at sensing the roots of emotional pain

9) Amazed that we bought a car spontaneously

10) Quality Girlfriend time is a GIANT cup filler for me
11) Why am I struggling so much with swimming issues again

12) Thinking and LOL to myself of the perfect example of how crazy my week was, I might have to dedicate a blog post to just this!
13) I worry about the things I care the most about when they are unsettled
Like I said.....Random

Penticton Day #2,#3

2007-08-25T08:41:00.000-07:00

We hosted a Tri Fusion BBQ Potluck Thursday night at our "Shotel" (as Emma calls it)!

We all enjoyed some delicious food and fellowship and laughter, and with 6 families packed in our Shotel I think we got close to breaking the noise ordinances a few times.

Friday morning was the Ironman Famous "Underpants Run"! Last year Roger talked Jessi and I into doing it and because we didn't agree until the last minute we were scrambling for underpants the night before.

Being veterans, this year would be different. We planned and shopped for our Underpants race attire and decided on going with a color theme of Black and Red in honor of our Tri Fusion Teammates we will be cheering for on Sunday!

Here we are before the race, it took Jessi and I a few minutes to coax Tanya and Daryce into taking off their warm-ups!

These are 2 Ironman Canada participants from who decided to go all out with the Drag Queen theme!

Here is a mommy to be who was proudly showing off her baby bump in honor of the group she would be cheering for!

After lunch Jessi and I went on a 2 hour bike ride. Kevin and Roger joined us for the 1st 30 minutes, we tucked in tight behind Roger and drafted our hearts out as Roger was doing an "easy" ride to just spin his legs out!

The afternoon was filled with visiting local farmer fruit stands, we purchased fresh peaches, nectarines, apricots, blackberries and several varieties of plums, all mouth watering delicious!

We topped that off by visiting some more local wineries for wine tasting.

Tri Fusion Support

2007-08-23T11:52:00.000-07:00

One of the benefits of being part of a team is support! Support can be a powerful thing in life but becomes like a drug in athletics! It can cause you to dig deeper than you ever thought that you could, it can create energy inside you to go faster than you ever thought you could go!

Part of the "Power" from a team comes from the synergy derived from having passion for the same thing. Knowing without words what it means for the other person because you have personally experienced it for yourself.

Support for Triathletes becomes like a drug, one that you crave, because the "high" is so amazing! Support is very affirming and can give you "wings" that can carry you through the difficult times!

We even had a large cheer squad show up at the Coeur d' Alene Kids Triathlon which several of our club members kids were racing in! Go Tri Fusion-The next Generation!

If you have ever been supported in a race by the Thompson or Best family...you know you felt the love in a big way! When we formed our Tri Fusion Club we modeled that kind of support from the beginning. Now as the entire club follows that lead, the support within the team and for the team is electrifying and you cannot help but notice and feel the energy!

Here is some major guy support at Wunder Woman Women's only Triathlon last week! This support gave Rachael and Mary the "wings" they needed to finish their first Triathlon in the 60-65 year age group, WOW!

So here we are in Canada, 4 days before Ironman Canada and we are already planning out cheer and support stradegies! We will be cheering for 8 Tri Fusion teammates and the people who are riding or running around them will be blessed by the overflow of cheering!

Several of our teammates are hoping to qualify for Ironman World Championships in Kona Hawaii, so we have pulled out all the stops to make sure they are supported and "feeling the love" big time! Jessi and I even got "Tri Fusion" Pedicures, now that is support over the top!

Jessi just got back from her swim and had the perfect story to give you a clear vision of what I have been trying to say.

As she was walking back to the Hotel in her wetsuit she met Jorge from Portland from the local Gecko Tri Club and he was sharing with her how this would be his first Ironman. Then he asked Jessi if she was doing the race and she said no, that she did Coeur d' Alene Ironman and that she was here cheering for some of her teammates. He asked Jessi where she lived and when Jessi said Spokane WA, Jorge said: "Oh you guys have that club, "The Tri Fusion"! We saw you guys at Blue Lake Club Championships, ya you guys were the ones with the cool Jerseys and all the cheering! Jessi flashed her beautiful big smile and said, "YES"!

Penticton Day #1

2007-08-22T21:39:00.001-07:00

Our first day in Penticton was fabulous. We started it by sleeping in, which was like a little piece of heaven on earth. Then we enjoyed our favorite coffee drinks in our own room, because we brought out espresso machine with us...Shut up Josh (smile)!

Then we took a walk down to the Ironman Village and checked out the Ironman Canada Apparel. Wow we scored the jacket to beat all jackets, Roger spotted it in someone's hand about 3 seconds after we entered the tent and he, Jessi, and I all purchased one. It is soo cool looking, red and black with a big Iroman M-dot on the back!! Kevin found the perfect T-shirt for himself with the graphics of "Iron-Fan" on it!

Then Jessi and I went for a nice long run, along the lake at 12:30 in the heat of the day and had an amazing 2+ minute negative split. Whahoo!!

Then we had some amazing lunch, followed by some even better pool time, life was feeling really good. We felt on a mission to try to even up a few of our tan lines from all our different lengths of running and cycling shorts.

Kevin and I took off and visited one of our favorite Winery's, did some wine tasting and purchased a case of various delicious and award winning white wines from Red Rooster Vineyards.

Followed that by eating one of my favorite dishes that Jessi makes called Thai peanut chicken pasta, yum yum!

Then of course we had to top that off with a 2-scoop ice cream cone from the nice lady from South America down at the ice cream shop!

Ended the day by having Jessi help me give my Blog a new face lift, I love it and look forward to hearing your thoughts!

Vacations are Gifts to my Soul, Attitude & Mental Clarity!

Nite....Nite.....

There is no "TRY"

2007-08-21T07:42:00.000-07:00

You either "DO"

or you "DO NOT"

There is no "TRY"! - Yoda

This is a life wisdom that I learned before I completed my 1st Triathlon. It is the philosophy of the person who was my initial inspiration to become a participant in the Sport of Triathlon.

I had been spectating and cheering for this person and kept feeling this inner longing that seemed to be drawing me toward this sport. And the first time I expressed interest “out loud” in possibly attempting to do a Triathlon I said something like this “ya, I'd like to TRY one some day” and the person I had been cheering for said to me, “You will either DO one or you WON’T, there is no TRY”!

That person would eventually become my Coach (Roger Thompson) and that Philosophy would eventually become mine and that paradigm shift got me moving in the direction of taking the actions necessary for me to prepare me for my first Triathlon!

That philosophy has also become an integral part of how I live my life and how I mentor those close to me to live theirs! Here is a beautiful example of what that looks like in action.

I got a new client about 6 years ago, her name was Rachael Norton. We had an "immediate" and “trusting" connection, I knew it-got it and I knew why! Rachael, although she sensed something, was unaware of what specifically was happening and the fact that she was a flaming Frontal Right who’s life had collided with another flaming Frontal Right! It has been very entertaining, and rewarding journey over the past several years to have Rachael be open to learning about the Innate Giftedness of her brain and to watch Rachael as she has learned to use this information to live her life by design, and move forward each year with more joy, energy and efficiency in her life.

Rachael and I share the same Brain Lead and therefore we like a lot of the same things and are inspired by a lot of the same things. Back in the day Rachael ran Marathons, which use to be an important part of her life and health. Then an unfortunate injury to her knee prevented her from running. Life goes on and a gradual loss of fitness snuck into her life. In 2003 Rachael Norton came across the love of her life, became Mrs. Rachael Michaels and her desire for health and fitness and longevity began to rekindle.

She has been living vicariously through me as she has followed my entire journey from running my 1st Marathon all the struggles and growing pains I experience getting into the sport of Triathlon! Her interest in my journey was continually a gift to my life. She was always encouraging me, filling my cup with words of affirmation, coming to cheer for me in races, sending me notes of encouragement, standing in the rain to support me, interested in hearing every detail of my trainings and races. Rachael has been a great supporter of me all along.

Over the past year I could see her interest peak about the sport and her health and fitness in general. I kept planting small seeds of “participation” in her and continued to fertilize them every chance I got. Sometimes we never know how our actions, words or experiences affect the lives of others. But on this day Friday December 29th 2006, I would know! I did a post on my Blog about “Training vs Working Out”

This post ignited the "fire" within Rachael. She e-mailed me and told me in very passionate and determined words that she “Got It”! And she was no longer going to be “working out” but rather that she was going to be “training”! She told me she went to her fitness center, passionately imparted her new revelation to the women in the fitness center, recruited 2 of them and to sign up as a team with her to do their first Triathlon! And this was because she got that when you are “Training” for something, it gives “Working Out” a purpose!

You have a GOAL, you have a DATE, therefore you have a PURPOSE!

What an event...hopefully, her transforming story will come through as inspiration for you, in some area of your life................ "enjoy".

Here is where it all started, as told by Rachael..................

Mary, Kathi and I before the start of "it" all.

Here are the 500 women at the begin of the 0.25 mile swim.

Kathi giving me some calming words of encouragment before the start of the swim.

I am last in the swim...but not forgotten!
Here I am starting the bike part of the triathlon, 12 miles.
Here I am at the end of the bike, very happy, Kathi was impressed that I got a police escort
Here is the transition area for the swim to the bike.
Here is my #1 fan, welcoming me back from the bike ride.
Of course, this picture doesn't need any explanation.
Mary and I at the end of her fabulous walk/run - she was absolutely fantastic.
Mary, Kathi and I - Kathi was my awesome coach and wanted to "coach" Mary too, not allowing me to do the ride along or for Mary to walk alone.

Life was an extreme trial for Mary and I, but we had wonderful support from our husbands and our family, friends that we knew and made on Sunday, Ironman/men who told us we were fabulous, doing our first triathlon, and then, there was Kathi, riding her bike while I was on the course and walking with Mary...

We had ample amounts of support from the volunteers and other competitors, but our family and friends showered us with great love - they carried us through the rough spots. Wish you could have been with us for this momentous occasion. I believe that Mary and I were the second and third oldest women there - I saw only one woman older (71) and she was doing the entire event on her own - talk about inspiration.

Enjoy - Love, Rachael

Triathlete

You either "DO" or you "DO NOT"...There is no TRY!

Rachael and Mary chose to "DO" and that decision will transform their lives forever.....................

I am so proud of them and inspired by them............

That Philosophy I desire to apply to every area of my life and I find the more I apply it and allow it to permeate my life the more productive and rewarding my life becomes!

There is no TRY in life…..

you either "DO".....

or you "DO NOT"!

~You either “Take Action” or you DO NOT

~You either “Make Progress” or you DO NOT

~You either “Learn” or you DO NOT

~You either "Have Faith" or you DO NOT

~You either “Loose Weight” or you DO NOT

~You either “Move Forward” or you DO NOT

~You either “Save Money” or you DO NOT

~You either “Forgive” or you DO NOT

~You either “Change” or you DO NOT

.....and the list goes on....................

Maybe I have just given the words “I DO”
a rebirth to a greater meaning (smile)

13 Things I Value in a Friendship

2007-08-16T11:26:00.001-07:00

1) Having a relationship that is Loyal No Matter What

2) Willingness to be Spontaneous in Different Ways

3) Integrity that is Strong enough to be Honest At All Times
4) Having a Sense of Humor that is Shared

5) Being Generous with Compassion, Understanding and Grace
6) Knowing when to be Supportive and when to Allow Space

7)The Connection of two Innate Brains that Defies Adaption

8) The Gift of Sharing & Valuing Quality Time
9) Being Invested and taking Genuine Interest in one another’s life
10) Dependability

11) Not keeping Score about Anything
12) Having Enthusiasm, Optimism & Passion about some common things

13) Feeling Safe enough to be Vulnerable to allow for Mutual Teach Ability

Above all those 13 would be.... Authenticity

I've been tagged!

2007-08-13T06:49:00.000-07:00

I have been tagged by Kimmie...................

Jobs I have held:

-Babysitter
-Receptionist
-Dental Assistant
-Mother to Adam, Noah & Paisley
-Domestic Goddess
-Stained Glass Instructor
-Japanese School Bus Driver
-Japanese Pre-school Conversational English Teacher
-Systemic Health Consultant
-Massage Therapist

Movies I can watch over and over:

-Most all of them recently because I seem to never remember that I have watched it?

My Guilty Pleasures:

-I choose not to feel guilty about the choices I make, if I make a wrong choice it was my choice to make and I see it as a valuable learning experience

Places I have lived:

-Eugene OR
-Roseburg OR
-Florence OR
-Springfield OR
-Corvallis OR
-Sacramento CA
-Merced CA
-Yuba City CA
-Okinawa Japan

-Montgomery AL
-Spokane WA

Shows I enjoy:

I am assuming this is referring to T.V., but for the record I would prefer any kind of “live” show over anything on T.V!

-The Office
-Thank God you’re here
-So you think you can Dance
-24
-Entertainment Tonight
-American Idol
-The Bachelor

Places I have been on Vacation:

-Disneyland
-Oahu Hawaii
-San Diego CA
-Aspen CO
-Sun River OR
- Tijuana, Ensenada, & Cozumel Mexico
-Florence, Newport, Cannon Beach and Tillamook OR
-Salt Lake City UT
-Cleveland & Northfield OH
-Purdue Indiana
-Birmingham AL
-Disneyworld
-Fort Walton Beach FL

-Korea
-Maui Hawaii
-Philippines
-Hong Kong

-Singapore
-Kona Hawaii
-Vancouver, Penticton & Nelson Canada
-Jamaica
-Leavenworth WA

Favorite Foods:
-Most any Salads, greens, grains & pasta
-Mexican
-Italian
-Nuts of any kind

-Heavy multi grain breads
-Seafood
-Cheese of all kind
-Pizza

Websites I visit daily:

-There are none

Awards I have Won:

These are the ones that have had significant meaning to my life

-Adam, Noah & Paisley (most meaningful “living awards” of my life!)
-Vision, Vitality & Contribution Award (work related)
-Ironman Finisher Medal (personal achievement)

Nicknames:

-Kackie (Emma)
-Kathryn Louise (Paisley & my mom as a kid when I was in trouble)
-Lander-dum (high school friends)
-Sisty Ughler (Kimmie)
-Momma (Noah)
-GG (Jessi)
-Lady (Adam)
-Boom Boom LaDrum (college friends)
-Honey (Kevin)
-Vagina Girlfriend (Tiffany)
-BBF :o)(Cheryl)
-Sexy Bitch (Tena, Diane)
-Booger-fart-head-nose (my sister “fatty patti” when she was mad at me in grade school :o)Ha!)

FRIDAY'S FEAST

2007-08-10T08:05:00.000-07:00

~~~Friday's Feast~~~

A ~Buffet ~for ~your ~Brain

~~Appetizer~~

What is my favorite Pie?

I really do not care for pie, but if I was forced to eat one I would probably pick Pecan, but if I was allowed to pick Pecan Pie or a Brownie, I would pick a Brownie!

~~Soup~~

Something that made me smile this week?

I was talking with Emma about her 1st real Triathlon coming up this weekend and I asked her what she thought would be her strongest leg of the Triathlon? And she paused for a minute as she pondered her answer and then pointed to her right leg saying "I think this one"

~~Salad~~

What do I do to cool off when it is hot and humid?

I love heat and humidity, so I do nothing but enjoy it!

~~Main Course~~

If I received an envelope with $1,000 in the mail with a note saying I had to use it to decorate one room in my house which one would it be and what would I do to spruce it up?

I would pick my master bedroom and I would purchase paint, new curtains, new comforter and a few things to hang on the walls to match!

~~Dessert~~

My_____says_____but I say________?

My head says lots of things but I follow my intiutive gut, it is always right!

Valley Girl Sprint

2007-08-08T21:33:00.000-07:00

13 reasons I did not want to do this race:

1) Because it was too close after Ironman and I didn't feel completely recovered

2) I hadn’t been training for short distance which required a very different intensity

3) I was having anxiety and PTS (post traumatic stress) from my Ironman swim

4) The water was too warm, so there were no wetsuits allowed, which makes the swim more energy intensive

5) Liberty Lake water is not great, and full of several kinds of seaweed

6) There was pressure coming from myself to place in my age group which gives me lots of performance anxiety before the race starts

7) I have discovered that I don’t really like sprints, they are too short and too intense

8) A sprint is like a big brick interval, and no one likes intervals because they are really hard

9) I didn’t want to have to get up really early again

10) They said that you could not use an MP3 player on the run and I really dislike having to run without one

11) I have conviced myself that I am better at endurance than I am at intensity

12) There is no time in a sprint to get into a rhythm and enjoy the race

13) Every leg of the race is pretty much full out anerobic effort

13 reasons I am glad that I did:

1) I ended up having a great race

2) I was able to push my self hard on all three legs of the race

3) I enjoyed lots of cheering from friends an family

4) I acquired my 1st age group win-placing 1st in age 45-49

5) I passed a lot of people on the bike and I only got passed by 1 person

6) I chose on my own accord to line up on the front line of the swim

7) I did have alot of fun seeing and cheering for my teammates on the race course

8) I enjoyed some amazing pre-race camaraderie with my Tri Fusion Sisters

9) I passed several people on the run, and did not get passed by anyone in my age group

10) There is something special about competing in an "all women" race

11) I was able to sneak my ipod shuffle and enjoyed some good tunes on the run

12) We had to stay for the awards ceremony….again, several of my teammates won age group placement awards

13) We set up our Tri Fusion canopy and banners and had some great food and fellowship in the park after the race

Tri Fashion 101

2007-08-06T21:03:00.000-07:00

Tri Fusion Team Apparel is COOL!

Just ask these teenagers! If a teenager will wear it - it must be Cool!
What is hip in your world in regards to fashion? Do you know what style works best for you?

If you feel the need to discover your style so you can spice up your life so you can flaunt it, just ask a teenager. They are totally aware of the latest and hottest trends.
Marketers spend a lot of time and $ figuring out what teenagers want.
Teenagers are their most desirable and fickle demographic, the arbiters of “cool” who set trends, influence brand health and part with their discretionary income most freely!

For teenagers it’s all about being COOL and looking HOT!Most teenagers live their lives pretty focused on themselves and what they perceive as cool.

Here are two teens that claim to be in the know and are freely willing to give out their fashion advice!
They say Sports attire is Cool and the Shiz!

They say that Tri Fusion Team Apparel is a flattering look and is totally fresh!
They say if you want to be on the cutting edge of fashion and be wearing the latest trend that starlets are sporting you should check out the Tri Fusion Team Apparel and support crew line.
It is a totally fresh and crisp look this summer

This is super cute and you can wear it with anything

Small touches like the “sponsor logos” take this basic tank up a notch

Your time has come, look stylish now wear Tri Fusion Team wear

What about cell phones, they are cool

How about screen savers, they are cool too, just ask Kyle who spent some of his free time and surprised me by designing this screen saver for me!

But Tri Fusion Rocks above them all when it comes to COOL!!!!!!!!!

If you want to stay on the top of the latest fashion trends just ask a teenager they will be more than happy to give you their fashion advice!

Thank You Tim Seppa

2007-08-06T08:10:00.000-07:00

This post is dedicated to Jessi's dad and my friend Tim Seppa!

The first time I met Tim I knew he was a special person. I am pretty intuitive at first meeting whether someone is a good fit for me and it was very clear to me that Tim and I connected that day!

Over the last 3 years we have enjoyed an amazing fellowship through the world of Triathlon! First cheering for Roger, we both are very inspired by the environment and the amazing fitness, determination and discipline of these athletes.

Tim is a great cheer person and an amazing photographer, capturing the perfect pictures of athletes in action. Like me, Tim is at "JOY" in the race environment, you can see it all over his face! Always smiling, always excited and soaking up as much energy as he can!!

Then Roger did Ironman Coeur d' Alene 2004! Tim got inspired and let us all know that he wanted to make a movie of the Ironman Race! We organized a big cheer squad, full of cheerleaders, camera's and video camera's. Kevin got to be an integral part of Tim's camera crew and it was so fun to see the two of them get excited about getting the "perfect shot"!

A few weeks after Ironman we set a "Ironman Movie Night"! We all came with excitement to watch Tim's movie of Rogers race.

OH MY GOSH! We had no idea that Tim's vision of an "Ironman Movie" was actually a giant production. I don't think there was a dry eye in the room. Everyone was entranced and glued to the screen! This was a movie, with a story line, perfect background music to fit the perfect emotion at the perfect time! WoW we were all speecless at the production!

Then Roger and Jessi got the amazing opportunity to be a host family for a Pro Trialthlete! His name was Tomppa Soderdahl, he was from Finland and was coming to compete in Ironman Coeur d' Alene 2005. Who would have known that we would all fall in love with Tomppa and have such a memorable expereince.

Roger and Jessi were "over the top" hosts, literally dedicating 2 weeks of their lives, making everything perfect for Tomppa, and making sure all his needs were met.

Once again organizing the most amazing cheer squad, I know Tomppa had never had cheering like he received at this race.

And you knew it, by the way it spurred him on, Tomppa had the best race of his Pro Triathlete career, finishing 2nd overall!

And yes of course Tim was there every second of the journey collecting valuable and memorable pictures for his Tomppa Ironman movie! And what a celebration that movie debut was, WoW!

Then in 2006 Jessi got an amazing opportunity to do her 1st Ironman only 6 weeks before the race. Again Tim tells us he will make a movie he had a vision for the story line, Tim goes into Director/Producer mode and he and Kevin take on the day with mission driven passion!

Once again we have an "Ironman Movie" night and this time for sure there was not a dry eye. Tim's gift for bringing out the emotion and essence of the story is truely amazing!

Ironman 2007 would be my 1st Ironman and I remember thinking when I signed up, I hope that Kevin would make a movie for me. Although I knew we did not have any of the equipment or knowledge of the technology that it required.

I was so HONORED and EXCITED and very GRATEFUL when Tim told me that he was going to make a movie os this 2007 Ironman and he wanted to include me in it.

Watching Tim and Kevin at work from the side of an athlete was a gift and a lift to my race. Every time I saw them I knew they were strategizing for the perfect picture for some part of the movie. I knew they were exerting alot of energy into finding the perfect location, the perfect timing, the perfect picture to capture the essence of the story Tim was trying to tell. I felt amazing love and support from their attentivness!

I was on pins and needles waiting for the big Movie Debut! I literally had not idea what the story line was but I felt so honored to be in it!

We had our big "Ironman Movie" night with Jessi's Family and our close mutual friends and there was literally not a dry eye in the room. Everyone was crying! Tim did an amazing job of telling 4 totally different stories of 4 very different athletes, with 4 very different journeys, but somehow capturing the synergy of all of our love for the sport!

Wow what a production! The perfect pictures, video footage, the perfect music, captivating stories, gut wrenching emotion, euphoric victories! It was all there!

This was an Academy Award production for Tim Seppa. And a major labor of love. The movie was 1 hour long, and it takes Tim 1 hour for every 1 minute of movie footage. And that does not include the countless hours of his time taking pictures, or video footage! This is a major labor of love and one I feel so honored to have been apart of.

This Ironman Race is a giant undertaking for any individual, there is a giant piece of your self and your time and your life that you invest in preparing. What a blessing to have such an amazing movie that tells the story of your journey. This is a gift that keeps on giving. I have watched the movie several times already!

And I am having another "IRONMAN MOVIE" night for my "Kathi's Best Cheer Squad" on Sunday August 19th at 4pm. This will be an appreciation BBQ! Please let me know if you would like to join us, we would love to share the movie with you.

Tim Seppa thank you from the bottom of my heart. Thank you for a lasting memory of an event that was transforming and life changing for me! This is a gift to my life that almost overwhelms me when I think of it, but I am choosing to concentrate on being grateful and honored that you included me! Thank you!

Finally to give you an idea of how inspiring the sport of Triathlon is, Tim finally lost his Triathlon Virginity this past weekend!

He did his 1st Sprint Triathlon with Jessi!

It was a thrill to finally be able to return the gift and be the one cheering and picture taking for Tim. I was so excited for him, becasue he was excited!

He looked fabulous and ready to take it on!

Tim made it look fun and kept his infectious smile through out the race.

Tim Seppa, you are a "Devoted Husband" to Kris, a "Loving Father" to Jessi, Amy & Anna, you are a "Treasured Friend" to many, you are an "Inspiration to All" and you are now a "Triathlete"!!

Congratulations on a successful 1st Race Tim, it was an honor and inspiration to cheer you on!

I love you.............Gratefully............Kathi Best

Ironman Highlights

2007-08-02T07:04:00.000-07:00

My TOP 13 Favorite Highlights of my 1st Ironman Race

1) Finding Kevin after the finish and seeing the emotion and pride in him, that had welled up and was overflowing

2) Hugging Adam, Noah and Paisley at the finish line and realizing that they were not only proud of me but they were inspired by their mommy

3) The blessing of having so many of my “favorite people on the planet” share this long and amazing day with me

4) Hearing the words announced: “Kathi Best of Spokane WA, YOU ARE AN IRONMAN!”

5) Seeing Adam in my cheer section, in the morning, with watery eyes as I rode by my 1st time on the bike, realizing that he must have skipped a mandatory weekend class because he could not stand not to be there, and then the gift of having him run miles 20, 21, and 22 with me

6) Hearing Tiffany yell at the top of her lungs “Kathi how is your vagina doing – Do you need some Vagina-ease!” as I am riding in the midst of 100 guys!

7) Seeing Noah and his animated cheering which I know was pure LOVE for his Mommy coming out of an Introvert

8) Having one of my Best High School girlfriends Barb and her husband Greg come all the way from Oregon to cheer me on because they wanted to share the experience with me

9) Having my Best Friend and "Sisty Ughler" run along side me in her flip flops to give me checking to see how I was doing and give me some encouragement in an effort to fill my cup

10) Having my friend & client Dianne S. yell at the top of her lungs as I ran by at mile13 “Kathi Best, you are a sexy bitch” and having the crowd erupt with cheer

11) Trying to “High-five” all my Kathi’s Best Cheer Squad as I was running by, and because of my extreme speed…Ha….I was catching some hands and missing some hands and noticing that with each successive passing Paisley and Kyle seemed to be developing a competition between each other of who actually touched my hand

12) Having my brother in law Jeff get so affected by the excitement my sister Patti was exhibiting about the whole Ironman experience that he couldn't stand it and purchased an airline ticket and flew in to surprise me

13) Seeing my typically quiet daughter cheer her heart out for me each time I passed by

*Yes I can count, but I just couldn't get it down to "13"

14) Seeing the Tri Fusion Signs and my Tri Fusion Teammates all over the race course and exchanging cheers.

15) Having an organized “Kathi’s Best Cheer Squad” with AWESOME matching T-shirts

16) Standing on the beach at the Start of the Swim with my pre-race Pacifier “Jessi”

17) Receiving an entire hour of hugs from my “Kathi’s Best Cheer Squad” after the race

Hours 1 & 2

2007-07-27T18:48:00.000-07:00

13 hours of my 1st Ironman Race

Hour 1: Was spent swimming, the first 20 minutes of which I was scared almost to death, panicked and at times felt like I was fighting for my life, as I got hit, kicked, punched, swam over, pushed under and hit in the face so hard my goggles got knocked off 3 different times.

In trying to describe to Kevin post race what it was like the only words that I could find to communicate the emotion for me were, “That was the most violent experience of my life!” The combativeness of the swim was definitely the most challenging part of the race for me. There were people around me screaming for help, the screams were very unnerving! No swim clinic, race or training swim I had ever done prepared me for this.

About the 30 minute point in the swim, I had gotten some control of the panic and had become very determined, still very overwhelmed and anxious, but very determined. I stopped letting my emotion control me and got into my head and got very focused on just making it to the next buoy, then just making it to the next buoy, then just making it to the next buoy. That is me in the red goggles!

As I came out of the water after completing the first 1.2 mile loop I was able to spot Kevin in the crowd and the pride I saw in his face and belief in his eyes gave me the courage I needed to dive back into the water for a second loop!

I was on the second loop of the 2.4 mile swim, still enduring the largest swimming challenge of my life! The water conditions were extremely rough with 2-3 foot swells and white caps crashing into my face. The swells were so big that I literally had to breast stroke to the crest of a swell every few strokes to even be able to site a course buoy. The rough water conditions that day added much challenge and frustration to the swim, but it was definitely not the scariest part for me.

When I got out of that swim I was ecstatic; I felt like a Survivor. If the race had stopped right then, I would have felt like an Ironman!! I ran with elation up the hill past the cheering crowd and my Kathi Best Cheer Squad - on to the wetsuit strippers (that was a treat)! I had a very long T-1 (7+ minutes, due to feminine hygiene demands, guess someone thought I needed to add a little additional challenge to my Ironman race) and then took off with gusto ready to tackle the bike course!

Hour 2: I was cold for the first hour on the bike, I was wishing that I had put arm warmers in my T1 bag. I was just finishing the 1st small loop on the bike and was feeling great. It took me 30 minutes on the bike to get my Heart Rate calmed down to the zone I was suppose to be in for the duration of my ride. I was so full of adrenaline and still a bit riled up from the swim. Going through the hub of down town where all 3 bike course loops intersected and where the majority of my cheer squad was, was absolutely exhilarating!!! The thrill of seeing the clusters of red “Kathi’s Best Cheer Squad” was very inspiring and motivating.

My 1st time by was extra special because my eyes connected with another set of eyes in the crowd that were welled up with tears. It was my son Adam, who was suppose to be in a weekend class but couldn’t stand missing my big day so he cut out and showed up to surprise me. Wow what a boost of energy and gift to my heart and soul that was!

Hours 3, 4 & 5

2007-07-27T18:22:00.000-07:00

Hour 3: On my way out for my 1st time around the big hilly loop I had a special and unexpected blessing of receiving cheers from Greg and Barb Smith (my girlfriend from High School, who came all the way from Oregon to cheer me on and share in my 1st Ironman experience)! That was another amazing boost of energy for me.

I was just getting into the part of the course where you think the hills will never end and I hear this voice behind me say, “Gee I love following your ass!” that made me smile and my intuition told me that it is someone I knew, and then pulling up beside me comes Mark, we exchanged words for a few seconds and he was off passing me.

I was feeling pretty good and concentrating on trying to keep within my Lactate Heart Rate Zone. My plan was to ride a conservative 1st loop to make sure I had enough left to do the 2nd loop without blowing up! I was enjoying passing lots of people and found energy in reminding myself that every person that passed me, was a person that I beat out of that terrifying swim!

There were several out and backs on the bike course and every one was like a hug to my heart because every time I was going out I saw Jessi coming back in, we would always hoot and holler for each other

Heading up one of the steeper hills I hear my name being yelled out only to spot a group of bright green Team Thompson shirts where Tiffany, Leni and Kim were standing. These girls were putting some major energy into their cheering, they were yelling, jumping waving their signs, they cheered their hearts out for me. They all became my New Best Friends immediately! What a gift to my tired body and what a blessed surprise, amazing treat and boost of energy this was for me.

I notice a pattern on the bike of me passing people up the hills and people passing me going down hill. In this race however I achieved a new “Top Speed” on my bike! My bike computer registered 40.2 MPH..........Yea Baby!!!!!!
Way out on the big loop I had a welcomed surprise of seeing some Red Cheer Squad t-shirts, as I got closer I could tell it was Kevin, Tim (Jessi’s dad) John Tormino and Cindy Doty and they were out cheering and taking pictures. This was a special treat because I did not expect to see anyone way out there.

Hour 4: I was on my 2nd time riding the small loop and this is where the “Special Needs Station” was for the bike. I stopped to refill my personal nutrition, take a much needed potty break and cater to my feminine hygiene needs. I was concentrating a lot on successfully staying on the task of implementing my nutrition plan.

Hour 5: I was still feeling pretty good, however I was beginning to notice some fatigue in my quads, but I tried not to think about it and just stay in my rhythm. I was once again filled with energy riding through the hub of town and past the major concentration of spectators and my Cheer Squad! I soaked up all their cheers knowing that I would need all of them to carry me through the 2nd time around the big hilly loop.

There was a guy named Greg from San Jose who was riding behind me at that time and after we got past the crowd, he rides up next to me and says “Hi Kathi (my name was on my race number), I am going to stick close to you, because you have some major supporters and I got energy from their cheers! This is Greg passing me on the downhill again!!!!

Hours 6, 7 & 8

2007-07-27T17:06:00.000-07:00

Hour 6: I could not help but acknowledge the signs of fatigue at this point. Mentally I was dreading the hilly loop for the second time, as I rode out to the hills I was thinking, this is going to hurt.

I was worried that maybe I had ridden the 1st loop too hard. I had been consistently implementing my nutrition plan, and had conservatively stayed below my Lactate Threshold, never the less the symptoms of fatigue were beginning to rear their ugly head. I had to get into my head and do some major self talk.

Reminding myself, how much I wanted this, that I knew going into this it would not be easy. That I needed to be willing to dig deep, that I knew my coach had prepared me to be able to finish this race and that I needed to have faith in my preparation, my ability and my self. This is when I began saying my Mantra “Guts to Glory” over and over!

Looking at all the miles ahead still seemed overwhelming, it seemed like the hills would never end. I finally got my mind wrapped around concentrating on just taking 1 hill at a time and reminding myself in the middle of the grueling pain of the hill that this was the last time I would have to climb that hill today! Breaking it down and conquering one hill at a time seemed to work for well for me!

Another gift to my race was once again being cheered for by Tiffany, Leni and Kim, they were still jumping up and down, yelling out my name and a big highlight for me was after I had gone by this vivacious group of amazing ladies, Tiffany yells out, “Hey Kathi do you need some Vagina-ease!” I was surrounded my male cyclists and the next 5 miles made for some very fun, interesting and fatigue distracting conversations as several of these guys jockeyed for position to ask me “So what’s Vigina-ease?” Hilarious!!!!!! (I so regret that I don't have a picture for this one)

Hour 7: As I was coming out of the hills for the 2nd time another exciting surprise presented itself to me. As I was starting the trek back to town, this van pulls up beside me and it was Kris, Tim Seppa and Kevin.

They drove beside me for a few miles, talking to me, taking pictures and filming, it made me laugh, filled my empty tank and gave me my wings back. I headed back into town with renewed energy!

Hour 8: After surviving the 2nd loop of the bike I was re-inspired and this sounds strange but I was looking forward to starting the run.

T2 was a bit shorter for me (5+minutes), but still far too long. Again I had a feminine hygiene and Porta Potty stop and a cloths change that cost me valuable time.

I headed out to the short loop of the run (approx. 3 miles) and the first mile was amazing as the run path lead me by my amazing cheer squad and their excitement to see me, energetic support and cheering were such a gift and boost to my spirit, desire and mental game.

Hours 9, 10 & 11

2007-07-27T16:42:00.000-07:00

Hour 9: The 3rd mile took me past my cheer squad again which was such a treat and I felt very honored and grateful that they were still there cheering me on. I took in all their faces and slapped as many hands as I could. The 4 mile marker had me heading out to the big loop for the first time. I knew it was going to be a lonely stretch and at this point I could not deny that I was beginning to struggle physically and mentally. I was overwhelmed with the miles that lay before me, my body was tired and aching and I kept thinking there was no way I could run 22 more miles. I struggled with these thoughts for the next few miles. At about mile 6 I somehow found the strength to my mind focused on something positive.

This is when I decided to stop thinking about how many miles I had left to run and focus instead on just running to the next aide station You don’t have to run 22 more miles Kathi, just run to the next aid station, you don’t have to run 21 more miles Kathi just run to the next aid station etc……
Hour 10: I am coming back in from my first time out the big loop of the run and was passed by a Tri Fusion teammate Katie Hemenway. She asked me to run with her and I tried but she was booking at a faster cadence than I could get my body to go! Even though she slowly ran out of sight her presence and encouragement as she went by was a lift to my spirits.

Then I had a special treat of seeing my “Kathi Best” Tri Fusion Sign on the run course, it was a gift to my mind and body and I felt a surge of encouragement!

Hour 11: On my 2nd trip out the small loop I got the much needed gift of running by the major concentration of my Cheer Squad again. This time their cheering was major food for my soul as I dug deep to find reasons to keep running. Seeing their smiling faces made me smile, made me feel so loved and supported and gave me the boost of energy I needed to continue running!

A Special surprise and Tank filler happened for me at the Special needs station for the run when my dear Sisty Ughler Kim came along side me and ran with me! I was hurting but not enough to not notice that she was running along side me in her "flip flops"! Is that true friendship or what!!

Hour 12

2007-07-27T16:21:00.000-07:00

Hour 12: There are blessings to a looped course and there are curses. Heading back out the big loop for the 2nd time was bittersweet. Even though my mind was trying to be optimistic and say “hey come on, this is the last time you have to come out here, you are more than ½ way done and you have what it takes to finish this thing running”, my emotions were fragile, I was tired, I was hurting, I was mentally exhausted and I just wanted to lay down and be still for a while.

I was having to do some serious self talk to get myself to keep running, I wanted to stop and walk soooo bad. As I was looking deep inside myself to find reasons or encouragement to keep running I was reminded of something I had heard in a Triathlon Camp last winter “it doesn’t hurt any worse to run faster”. I must have said that over and over to myself 100 times. “Kathi it doesn’t hurt any worse to run faster”!

I was heading towards the big hill just before the turn around on the big loop and was experiencing a really weak moment, when up ahead I saw my GG (Jessi) coming towards me, coming back from the turn around. She was running with her dear friend and Cheer Squad leader Tiffany. I started waving my arms to get her attention and then as we got closer, I couldn’t stand it, I needed a hug, so I moved over stood in front of her and forced her to stop. We hugged, mutually acknowledged the pain we were in and how hard this was. She said to me, keep going because just around the corner there is some major cheer waiting for you at mile 20.

My heart started to race with the thought, because my 1st loop no one was way out here. My GG was right, as I rounded the corner, there was my husband and a car full of people cheering me on. Kevin was standing on the side of the run path taking pictures and I stopped to give him a kiss, it seemed like the Greatest Kiss I've ever had!

Then Adam jumped out of the car in his running shoes and runs to join me. Oh my Gosh, this gift was better than any pain killer. Adam ran with me, talked with me, listened to my discomfort, made me laugh and distracted me from my pain for about 3 miles. This was the perfect gift at the perfect time, it gave me wings.

At mile 23 Kevin came to pick Adam up. He said, “come on Adam you need to get in the car now if you want to get back to be able to see you Mom cross the finish line! Those words were energy for my body and mind. Just hearing Kevin say “your Mom cross the finish line” gave me my vision back for the finish line and made me realize that not only was I almost there, but I was going to make it!

The last 3 miles were very hard but I was determined and motivated to keep going, knocking of one aid station at a time. I could sense the Glory of the finish line so intently that I did not stop at the last 2 aid stations. I was on a focused mission, get to the finish line!

As I re-entered the city and neared mile 26, it was a slight up hill and approaching a corner. There was a guy there yelling out “Nice Job, you are almost there, once you turn the corner, its 6 blocks to the finish)!

This was JET FUEL for my tired body.

Hour 13

2007-07-27T16:07:00.000-07:00

Hour 13: When I turned that corner it was one of the most exhilarating sights I have ever experienced.

The 6 blocks were lined with thousands of people, all cheering and yelling for you as you passed. I could see the Ironman Finish Shoot and Arch 6 blocks ahead, it was a welcomed and Glorious sight.

The loud cheering from the crowd was like a giant shot of pain killer and adrenaline all at once. I forgot that I was in pain and picked up my pace for the last 6 blocks to probably about a 7 minute mile pace, I felt amazing!

As I entered the final finish shoot that was lined with grand stands, I could see on both sides clusters of Red Kathi’s Best Cheer Squad T-shirts!! I ran down, waving, blowing kisses and reveling in the fact that I had accomplished my goal!

And at 13:06:53 these beautiful words were broadcast for all to hear......

“Kathi Best of Spokane WA – YOU ARE AN IRONMAN!!

Hour 14

2007-07-27T15:31:00.000-07:00

Hour 14: Was spent hugging my Kathi’s Best Cheer Squad. Soaking up all their amazing Congratulations and words of affirmation!

Again this was better than any pain medication I have ever experienced.

This was a Life Changing Journey for me and I feel so fortunate to have so many amazing friends in my life that were not only interested in my journey but also willing to sacrifice a very long day to share my 1st Ironman experience with me.

My heart is full to over flowing with gratitude and thankfulness. I feel extremely honored by the love and support that was generously and unselfishly given to me!

I love you all and want you to know that you were instrumental in making my 1st Ironman Race a Success. I could not have done it without you! And wouldn’t have wanted to!!!
P.S. I did sign up for my 2nd Ironman race!
I hope to see you in Coeur d’ Alene on June 22, 2008!

Improvement Can be Measured

2007-07-24T07:25:00.000-07:00

In the 2 weeks leading up to my 1st Ironman Race there was so much going on that I wanted to share but it seemed that every day found me crawling to bed with no energy to share all the things that were filling my day and my mind.

One of the things that my coach Roger had me do was to have some of my Sports Testing updated with Ben at Champion Sports Medicine. So on Wednesday June 13th, just 11 days before my 1st Ironman race I had an appointment to have my Lactate Threshold test updated.

What is Lactate Threshold?

Lactate is a by-product of anaerobic metabolism that is produced during exercise. It is produced across all levels of activity and exercise but when the intensity increases so does the amount of lactate produced. The key is the balance between the rate of lactate being produced and the rate at which the body is able to absorb the lactate. There comes a point at which lactate removal fails to keep up with the rate of lactate production. This point is referred to as Lactate Threshold (LT).

An accurate LT test will involve the testing of your blood

Excessive blood lactate interfere with efficient muscle contraction and as a result your power output decreases causing you to slow down.

At Champion Sports Medicine, Ben Greenfield ( pictured above) actually pricked my finger to test my blood at various intervals to get accurate readings of my personal blood lactate at various HR levels.

LT represents the higest steady-state exercising intensity an athlete can maintain for a prolonged period of time. For endurance athletes knowing your LT becomes critical to your success.

How this benefited me was that Roger used the test data from my own blood to give me my personal Heart Rate Zone to stay in for the bike and another Heart Rate Zone to stay within for the run. Knowing my personal LT was a huge piece of Mental Strength for me going into my Ironman Race.

Testing blood Lactate is also a measurement for improved fitness. LT is highly trainable. Natural genetics do play into the numbers but for almost everyone proper training will ramp up your LT.

I had mine tested for the first time in March, it was 148 and I had it tested again in June and it was had increased to 154! That is a 6 beat improvement which meant that I would be able to maintain a higher level of intensity for the duration of my race.

This was very rewarding and validating to me for all my heard training leading up to Ironman!

I'm BACK!!!!!!!!!!

2007-07-20T10:01:00.000-07:00

There have been so many details, thoughts and emotions I wanted to share over the past month regarding the days leading up to my 1st Ironman Race and the days that followed, but truthfully I did not have the energy or time to get them together in my head let alone put them down in text form. I have felt slightly guilty but chose to take the more functional road of attempting to manage my energy, honor the balance in my life and my keep my sanity!

I am grateful for the patience and grace that so many of you gave me as you have supportivly & lovingly checked my blog daily only to find the same month old post!

I should probably just start fresh from today, but I just can't, there are too many exciting things to share, so lets get caught up, here we go!

We are going back to June 10th and an Olympic Distance race in Troutdale Oregon. This was the 2007 Tri Northwest Team/Club Championships. Our Tri Fusion Club was successful at putting a team of 30 people together. We were able to fill every division. We headed to Oregon with a Dream, tons of excitement and enthusaim in hopes that we could all pull off the Club Championship Win!

The "Short" story is that we DID!!!!!!!!! And we won by a land slide. Here are the team results:

1st Place..........Tri Fusion, Spokane WA............................48 points

2nd Place........Gecko Tri Club, Portland OR....................27 points

3rd Place........Ironheads, Portland OR.............................26 points

4th Place........Oregon State University, Corvallis OR....18 points

5th Place........Emde Sports, Spokane WA........................14 points

6th Place........Portland Tri Club, Portland OR................13 points

7th Place........Athletes Lounge, Hillsboro OR..................4 points

Tri Fusion made a huge impression on the day from our Sharp Team Clothing, to the Synergy, Support and Fellowship of its teammates! There were alot of people who rallied in support of the team and went way outside their comfort zone to race a distance they had never raced before! There was amazing support and gratitude from ALL Team Members.

I am proud to say that my husband Kevin was one of those who rallied big time to support the team by signing up to do his 1st Olympic Distance Triathlon so the Club could fill the Masters Mens Division. Kevin had a great race, and at the finish said it was the hardest thing he has ever done (smile)!

I had a great race as well and was honored by being called to the podium to recieve a 2nd place medal for the Masters Female Division!

Some of my highlights from Blue Lake:

My sister Patti, brother-in-law Jeff and niece Hailey came to share the weekend with us and cheer for the race. We had a fabulous time and made some treasured memories.

One of my favorite High School classmates Barb Smith and her husband Greg came to cheer us on. We hadn't seen each other in years and it was such a blessing to reconnect. And share my love of Triathlon with her.

Got to race for the 1st time with my "Nice Guy Buddy" Dave Lawrence (left w/ daughter Katherine) and got to make a new friend and fabulous memorys with new Team Member Kerrie Fisher! (left of me)

I look forward to going back to Blue Lake next year and being apart of Tri Fusion trying to defend our Tri-Northwest Club Championship!

Things I look forward to

2007-06-21T22:15:00.000-07:00

Thirteen Things that I look forward to in my

1st Ironman Race this Sunday June 24th 2007

1) Actually being one of the thousands that are walking around pre-race in a wetsuit

2) The overwhelming anticipation of the starting gun for the “mass swim start”

3) Having my pre-race Security Blanket & Pacifier (Jessi) by my side at the swim start
4) Proving to myself that I am ready for this race

5) Seeing and appreciating all the amazingly fit bodies and knowing that I am racing with them

6) Trading cheers with the 23 other Tri Fusion Members that I know who will be racing out on the course

7) Racing on the same course as all the Pro Men Athletes, well actually all the men

8) Seeing those beautiful “Kathi Best” Cheer Squad T-shirts along the course

9) Hearing my friends and family cheering out my name as I go by

10) Having the finish shoot in sight

11) Crossing the finish line and hearing them say “Kathi Best – you are an Ironman”

12) Seeing the Emotion and Pride in my husbands face when he finds me after I finish

13) Completing a 3 year journey with a successful Dream Come True

14) Couldn’t help myself I had to add #14 because I wouldn’t be authentic if I didn’t admit that I look forward to actually passing guys along the race course, it does give me a boost of energy

What will I do?

2007-06-14T22:23:00.000-07:00

13 things I need to figure out before June 24th @ 7am

1) What I will be wearing for the race?

2) Will I change clothes for the run?

3) Will I change shoes half way through the marathon?

4) Will I wear socks on the bike?

5) How many spare tubes and CO2 cartridges will I pack?

6) Where will I line up for the swim?

7) What time will I get up the morning of the race?

8) Which goggles will I wear?

9) Which sunglasses will I wear for the bike?

10) Will I wear sun glasses or a visor for the run?

11) When will I pack all my stuff?

12) What time do I want to arrive the morning of the race?

13) How will I do my hair, ponytail, bun, braid?

Thursday Thirteen~Posted on Friday

2007-06-08T10:41:00.000-07:00

13 Things that I have learned about “myself” or “life” or “people” during my journey to Ironman that have changed my life and made it much more “rich & fulfilling” to live and I wouldn’t give up the opportunity to learn these things for the world!

1) I am stronger than I could ever imagine-even in my weakest moments

2) People who truly love me will always be there for me, anytime or anywhere-even if it is not convenient for their lives and they will be happy for me when I change and grow

3) I am not too old to learn and grow and benefit from the changes that makes in my life

4) With support and determination I can overcome monumental fears & obstacles

5) I can ask for help or admit a weakness and not be paralyzed by an overwhelming feeling of failure, not that it is easy for me, but I now know it is something that I am capable of if I choose to

6) It is a choice to be paralyzed by fear, and if I choose to face a fear I have the inner strength and external support system to guarantee me a successful journey not only through the fear but also at the other end of fear

7) The sport of Triathlon is one that can be a “Lifestyle” and I like how that “Lifestyle” looks and feels on me

8) It is okay to be out of balance for a time, I won’t fall apart and I will always come back to balance with a renewed respect and appreciation for when I have it in my life

9) I have an increase self-confidence that gives me incredible strength to be genuinely me

10) My True Friends and Family of Choice are happy for me when I grow, change or experience success in my world

11) I learned that for me determination and perseverance comes from a desire deep within my soul

12) I learned about my “sacrifice threshold” regarding how much and what I am and am not willing to sacrifice

13) The priorities in my life have been redefined and clarified over and over again but this journey has truly illuminate for me which ones are “no matter what” at the top of my list

Over the HUMP!!!!!

2007-06-06T17:56:00.000-07:00

I am a survivor!!!!!!!

Well I survived and lived to tell about my last 20++ hour training week before my 1st Ironman race!

As I ponder the intense load and whirlwind of the past month, I can’t help be reminded of the children’s Nursery Rhyme “Humpty Dumpty”

Humpty Dumpty sat on a wall.
Humpty Dumpty had a great fall.
All the king's horses and all the king's men
Couldn't put Humpty together again!

I feel like I have been on the top of this high wall all year!

On one side of the wall I can look down and see my crazy busy/life (before my Ironman goal) that was full of all kinds of activities and responsibilities that kept me running however most of it was nice cushy, comfortable, safe & secure activities.

And on the other side I see my crazy/busy life (after I signed up for Ironman) with all the origional activities and responsibilities but had acquired several levels of added difficulty and was packed full of challenges, facing fears, digging deep, searching for new forms of motivation all kinds of opportunities to stretch and grow in many areas that have taken me way outside my comfort zone!

There have been many times that my taskings for the day seeded too many to be accomplished and I found myself wishing that I could somehow fit 36 hours of stuff in my 24 hour day! No matter how organized and energetic I was I never managed to figure out how to do that and at times........I felt like I was about to fall off that wall!

But at every critical moment of percieving that I was about to loose my balance as I was wavering and wobbling side to side, I was able to either regain my balance by finding a new form of inner strength that allowed me to develop new muscles of motivation, courage and determination or I have been caught just in time, before I fell by a family member or friend who’s Timely Support, Encouragment, Words of Affirmation or Act of Service would put their arms around me, hold me tight and help me regain my balance so that I did not fall.

I have had many situations where I felt very vunerable, scared and fragile, and I felt as though I was metaphorically close to falling off the wall and breaking into many little pieces……….

But I didn’t

Thank you to all of you who have been there for me in many times of need to be my support, my encouragement, my safety net and my loving reassurance that I was capable and worthy of continuing this journey!

You know who you are,

P.S. I LOVE YOU ALL

UPS & DOWNS

2007-05-30T21:24:00.000-07:00

Emotional Roller Coaster

Oh my goodness, the last 72 hours has been an emotional roller coaster! I have gone through so many up’s and downs that I think I have made myself dizzy! I hope you don’t mind if I share some of these emotional gyrations with you:

UP: Completing the longest training session of my life last Friday, and feeling great. I successfully did a 6-hour bike ride followed by a 45 minute run. I drove to Coeur d’ Alene with Jessi and rode 2 loops of the hilly loop of the Ironman Course and then did the run on the bike path along the lake by Higgins Point! I had a great day, I felt strong and I could clearly see myself crossing the finish line of my Ironman race on June 24th.

UP: Saturday I did a 3-hour bike ride with a friend, Nathan, and Kevin and I was the pace horse for the whole ride, I felt great and like I was a strong cyclist. We followed that by driving to Medical Lake to do a 1 ½ mile Open Water Swim! I felt strong and finished before both of the guys. It was a big confidence booster and great reward for all my hours of hard training this past year!

UP: I did an 18-mile run alone Sunday morning. Again I felt strong and good until about the 2 ½ hour point and then the last ½ hour I was feeling a few sore places, but I still had a strong finish!

UP: I went to bed Sunday night feeling at the top of my game, thinking I believe I can so do this Ironman thing!

Down: I woke up Monday morning with a kink in my neck and sharp pain between my shoulder blades. I tried to tough out the day but couldn’t and I finally asked Kevin to help me out with some massage! Kevin worked on me for about 45 minutes and it helped a lot, but I was still glad that I had the day off from training.

UP/Down: I woke up Tuesday morning to an e-mail from my coach with a 1-page letter of encouragement and challenge regarding being diligent about making the sacrifices necessary to complete the next four weeks of training and the reality that my race day was soon approaching. Just reading his letter welled up so many emotions inside me……… and then I lost it as I read his words,“Kathi I am sure that a year ago when you signed up for this race you thought it would never get here, well……….it’s here!” Oh my gosh, the flood gates opened as I had this HUGE WAVE of MIXED EMOTIONS flow in and throughout my body, and I sat at my computer and cried for the next 10 minutes! Then I printed off my next four weeks of training and saw that at the end of the last week's schedule it was written: “Sunday….Ironman Coeur d’ Alene!” Oh my gosh I started crying again.

UP/Down: My first client on Tuesday came ½ hour later and as I greeted her at the door, she looked at me and said: “Are you o.k.?” and I started crying all over again! Yikes…….I cried off and on all day Tuesday!!!

Down: I was still hurting from my kink, it was so bad all day Tuesday it was hard for me to massage my clients. I was getting stabbing pains between my shoulders. It was hurting bad enough I was having a hard time smiling and being cheerful! Even though it cost me a lot of energy I still choose JOY!

I can be changed by what happens to me, but I refuse to be reduced by it – Maya Angelou

UP: My amazing Chiropractor Dr. Julia Miller, “with her fabulous gift of love and compassion for her patients” actually made a “house call” and came to my house on her day off to adjust me. She was able to work her magic get my 2 ribs back in place and decrease my pain by 50% and I was able to finish my client day with much greater ease!

UP: I had a client that had to cancel an appointment in the middle of the day so I took the opportunity to get my swim in between clients!

Down: I didn’t finish my day until 7pm and I still had a 2-hour bike ride to get in. Do I suck it up or do I ditch out on the training opportunity? I am tired, I am hurting, I am hungry and I won’t make it back before dark?????

UP: Kevin offers to ride with me, even though we have not had dinner and we will be finishing after dark! I was so tired that night; I showered and went right to bed after our ride!

Down: Between my shoulder blades was hurting so bad when I was in the “aero position” on my bike that we cut our ride short.

Down: As exhausted as I was I was awake ½ the night because I am sure that on our bike ride last night I jarred my ribs out again. So I was having stabbing and throbbing pain all night!

Down: I woke up this morning early to do a really hard speed interval run and again was in tears, thinking how am I going to do this? My neck, shoulders and between my shoulder blades were throbbing and aching and stabbing pain every time I turned my head from side to side!

UP: Kevin is so in tune with needs and emotions in these last days leading up to my Ironman Race, he could see the pain in my eyes before I said anything. He lovingly said come on, you can do your run later, let’s go downstairs to the massage table and let me see if I can provide you with some relief. Kevin's healing hands worked their magic for 45 minutes! Again my pain was reduced by 50%! What a gift.

Down: I am worried about how I would even be able to endure a 7 ½ hour bike ride for my Ironman Race with this stabbing pain between my shoulders. I am digging deep to remember my dream and clarify my vision!

What lies behind us and what lies before us are tiny matters compared to what lies within us – Ralph Waldo Emerson

UP: I choose to take the mental “high road” and be thankful that I am having this issue now and not 3 or 4 weeks from now and choose to have confidence in Dr. Miller and Kevin, knowing that they will do all in their knowledge, skill, power and ability to get me pain free as soon as possible.

UP: I Got a surprise phone call today…Wednesday, from Jessi offering to do my bike ride with me. It was a beautiful sunny day and my pain was much better, just felt the stabbing pain when I turned my head from left to right, but not too bad when I was looking straight forward or in the “aero position” on my bike!

UP: Went to Dr. Miller’s office for a 5:30pm appointment and she had done some research specifically for my issues and worked some “new magic” on me and I had a significant reduction in pain before I left her office! Yea! An aligned spine is a happy spine and a happy spine allows my muscles perform at a higher level and gives them all the blood flow they need to rise up to the intense physical demand that I am putting them through!

Down: Did my run tonight, but I just didn’t have the drive, push or energy to push myself to reach the high Hear Rate Zones that I was assigned! I just didn’t have what it takes to push my self to that point of discomfort.

UP: I did not cry over this run, rather I chose to give myself credit for getting my butt out there even though my heart and body was not into it!

Trying is failing with honor –
You do or you don’t, there is no try

UP: I am going to bed with much less pain and hopeful of a good night sleep!

UP: Tomorrow brings with it the opportunity for me to accomplish yet my longest training session ever. My training schedule calls for a 6 hour & 30 minute bike ride followed by a 1hour & 15 minute run!

We become happier, much happier, when we realize life is an opportunity rather than an obligation – Mary Augustine

UP: My emotions are feeling much more stable today, I did not cry today! That in and of itself is a Victory over the last 3 days!

What lies behind us and what lies before us are tiny matters compared to what lies within us – Ralph Waldo Emerson

Things are looking more up than down..............

Start the Countdown

2007-05-24T22:23:00.000-07:00

Today the official Countdown to Ironman Coeur d’ Alene, “the biggest race of my life so far” begins today!

The 2007 Coeur d’ Alene Ford Ironman Race is June 24 which is exactly:
~1 month from today
~32 days from today
~768 hours from today
~46,080 minutes from today
~2,764,800 seconds from today

Yikes! That gives me a BIG lump in my throat!

As I literally stare the “Biggest Race of my Life so Far” in the face there are so many mixed emotions that flood my heart and soul.

This is a heartfelt sought after goal of mine, it is a 3 year journey in the making, and one that in all honesty is tremendously daunting. I am excited about several things and fearful of others. Let’s see if together they equal 13?

1) Excited – about surviving the intense training and getting to the starting line with out being injured (I had a hamstring scare this week, did some intense therapy and all is good)

2) Fearful – of getting injured in the last days from the intense training load and not making it to the starting line

3) Excited – about the possibility of crossing the finish line and achieving my goal of becoming an Ironman Finisher

4) Fearful – of all the miles (160.4) and the possible obstacles that could stand in the way of me crossing the finish line

5) Excited – about having so many people I love cheering for me along the race course

6) Fearful – of disappointing them if for some reason it is just not my day

7) Excited – about the opportunity to push myself beyond measure with the challenge that lies before me

8) Fearful – of the possibility that the challenge is to big for me to conquer

9) Excited – about participating in a Race that I hold in high regard and have so much respect for, I am in total “AWE” of anyone who finishes

10)Fearful – of not experiencing the sense of accomplishment and intense transformation that comes from achieving such a monumental goal

11)Excited – about going to bed and getting a good night sleep and too tired to come up with 12 and 13! How is that for being honest.

P.S. Tomorrow is a 6 hour bike ride followed by a 1 hour brick run, yippee……doing the hilly loop of the Ironman Course with Jessi……….…bring it on baby……………….

Good Night……………..ZZZZZZZZZZZZZZZZZZZZZZZZZ

BLESSINGS

2007-05-19T08:40:00.000-07:00

Yesterday was my longest "Ironman" training day so far. I had a 5 hour bike ride followed immediately by a 45 minute brick run. Even with good music that is along time to train alone.

So how do you make a 6 hour training session seem like 3 hours?

You Train with a "HOT" Triathlete!It was such a blessing to be able to do this training session with my friend Jessi "Ironman Finisher" Thompson! And what a treat for me that she planned out the whole ride and took me on roads from here to GreenBluff to Deer Park and Riverside that I had never been on. I was amazed that I have lived in Spokane for 13 years and didn't even know these parts of the country existed!

Some of my favorite blessings of the day:

~Clear blue skies

~Warm sunshine

~Great conversation

~Beautiful new scenery

~Quality time with a True Friend

~Jessi's athleticism challenges me

~Learning more about how to prepare for my Ironman Race

~Opportunities to work on my "going fast downhill issues"

~The time flew by

~Making another great Triathlon Memory

It was a beautiful day with a beautiful friend....thanks G.G.

OZ SWIM SURVIVAL CAMP

2007-05-17T21:31:00.000-07:00

If my swim today did not prepare me for my 1st Ironman swim nothing will. I swim at the North side OZ Fitness (use to be 24 Hour Fitness) and anyone who actually lap swims at OZ has their own collection of frustrating stories and nicknames for those who frustrate us over and over again! I am no different over the past 2 years I have collected quite a few of my own stories. But Oh My Gosh, today takes the cake by far!

It might not be a fair post because unless you have swam there this may not amaze you, but today was a record for me as far as the number of frustrating and annoying things I have ever had in 1 single swim session!

Thirteen things (no kidding) that I experienced or survived at OZ Fitness Pool today!

1) THE WATER WAS FREEZING: the employee that was doing maintenance got side tracked and over filled it and the hot tub as well, and the hot tub was actually colder than the pool and was overflowing into the pool

2) I HAD TO SHARE A LANE WITH A WATER BUFFALO: that is a code word amongst lap swimmers for very large people who take up a whole lane to just float

3) I FISHED OUT 2 BANDAIDS: over the course of my 1 hour and 30 minute swim I swam in all 3 lanes and found Band-Aids at the bottom of 2 of them

4) I SHARED A LANE WITH A TALKER: The pool is no different than the rest of the gym, some people go to actually workout and some go to socialize

5) I GOT ATTACKED BY A GIANT LOOGIE: no kidding, I have heard people tease about them but this one was very real and very giant and it was in the end corner where I was turning, it took me 5 minutes to catch it and scoop it out, I was gagging and so grossed out that it was very hard for me to mentally continue

6) I SHARED A LANE WITH A BOXER: I have never seen this guy before, probably about 26ish, medium build, red hair, had a swim cap and goggles on but literally looked and sounded like he was boxing the water with every stroke, first he took a left hook then a right hook, I was literally afraid he was going to hit me, he was exhausting to watch

7) I WAS IN ONE LANE THAT HAD AN UNDERTOW: for a while there was a guy in my lane who did the weirdest version of breast stroke/frog stroke in a really fast rhythmic motion that actually pushed me off balance as I swam by him

8) I HAD TO TEACH POOL EDUQUITE 101 TWICE: Oh my gosh! This is so one of my peeves!! Do not, I repeat do not get into my lane when I am swimming unless you ask me. I think it is so rude and so not safe to just jump into a lane when someone is lap swimming. If you are using proper swim technique for freestyle you are looking straight down at the bottom of the pool, there is no way to see someone until you are at the end doing a turn! ARRRRGGGGGG!!!!!!! I ran into 2 different people, one old and one who didn’t speak my language!

9) HAD TO DISCIPLINE FOREIGN ROPE ACROBATS: Again, people a pool is for swimming. Two Vietnamese ladies came into the pool, I am guessing to just chat because they were hanging on the rope, floating over the rope, swimming under the rope, sitting on the rope, kicking their feet under the rope. After about the 4th time of having to dodge one of their body parts in my lane I went into disciplinary mode. And of course they did not speak my language either so I resorted to hand motions and pointing fingers (no I didn’t but I wanted to J ) and after the 2nd disciplinary session they finally got my point ROAAAARRRRRR!

10) HAD A GUY RACING ME: This is always funny to me and it makes me realize how far I have come. I had a younger guy in a Speedo get into my lane. He watched me for about 200 meters, faking like he was adjusting his goggles, but I knew he was checking me out to see my speed and form. He tried not to start off the wall at the same time as me because he knew he would be beat to the other end by a girl, and his ego obviously couldn’t handle that. Every time I would catch up to him he would surge to keep up and then stop at the wall like he was done with his set, but I knew it was because he was anaerobic and that his lungs were about to explode! I wanted to say one of Adam’s favorite lines “Hey buddy you can lie to me, but don’t lie to yourself” but I chose to be nice instead

11) GOT HIT ON BY AN OLD GUY: I am sure this is probably the same “old” guy that keeps hitting on my friend Kacey. He must have a leg fetish because he kept talking about how amazing my legs were. After he floated his 100 meters staring at me under water he got out and then sat on a bench next to the pool and watched me until I finished, ick!

12) WATCHED A PORNO FLICK: Again….Oh my gosh! There was a young couple in the first lane that for about ½ hour were literally full-on-making-out! I was like dude and dudette, get a room pleeeeeeeeeeease! I cannot believe that no one said anything to them, at one point one of the trainers came through giving a tour to some new people and they just kept on going at it. I mean I have seen people be playful in the pool but this was way beyond playful! Yikes!

13) I HAD MY OWN LANE: Unbelievable after all that I actually had my own lane for about the last 10 minutes of my swim. I was thinking wow, this is really nice. I can actually concentrate on my technique with out all the distractions and frustrations, sad to say but that is a rare experience swimming at OZ

NOW LOOKING AT THIS OPTIMISTICALLY…………..
I AM THINKING A MASS START………………
WITH 2000+ PEOPLE …………………..
FOR A 2.4 MILE OPEN WATER SWIM…………
IN A COLD LAKE
SHOULD BE A PIECE OF CAKE!!!!!!!!!!!!

Team Apparel has Arrived!!!!!!!!!!

2007-05-15T21:02:00.000-07:00

TRI FUSION TEAM APPAREL

Finally the day so many of us have been waiting for, our Tri Fusion Team Apparel arrived! We officially look like a TEAM! And just in time for our road trip to Troutdale Oregon for the Blue Lake Olympic Distance Triatlhlon Club Championships!

Pictured above is our Women's Sports Bra, Club Wind Jacket and Tri Fusion Logo long tights!Pictured above here is the one piece Tri Suit with Sponsor logos! I think the clothing line looks and feels great and I know it will make me go faster :o) Well at least I will look official and that could possibly give the illusion that I am actually going faster :o)

In a Sport that is typically labeled as very lonely, it has been a blessing to be apart of such an amazing Club. One that is comitted to developing relationships, group fellowship and supporting one another. Our Team Bond shows big time everywhere we go. In the past our actions alone showed that we were a team, now our new "Outfits" (I love to call them this because it makes the guys squirm:o))....will make an impressive statement on their own!

Go Tri Fusion....................................

Do ~ Experience ~ Learn ~ Grow

2007-05-10T20:37:00.000-07:00

The Napa Valley Vintage 1/2 Ironman, Saturday May 5 was definately the hardest race I have ever completed so far. The distance of a 1/2 Ironman is: 1.2 mile swim, 56 mile bike followed by a 13.2 mile run. My swim leg was 47 minutes, my bike leg was 3 hours and 30 minutes and my run leg was 1 hour and 59 minutes. Leaving me with a total overall finish time of 6 hours and 20 minutes. At the finish line I felt like a survivor!
13 Mistakes & Challenges

1) I had never swam in my new wetsuit before the race, it seemed a bit short and was causing uncomfortable pressure on my shoulders during the swim
2) I did not do my 5 minute warm up before the swim start

3) It took me the entire 1st loop of the swim to get into a breathing rhythm

4) I did not do an open water swim before this race so I hadn’t practiced sighting and ended up getting off course and got redirected by a course monitor in a kayak

5) I put my watch and timing chip on the outside of my wetsuit

6) Struggling to get my wetsuit off with my watch and timing chip folded inside cost me several extra minutes in T1, not to mention the added frustration

7) I did not ride my bike before I racked it to check that everything worked properly

8) I had trouble shifting some of my gears and heard metal rubbing the entire bike

9) Swimming in water that was so rough it actually had white caps

10) Enduring 30-37 MHP winds with up to 50 MPH wind gusts on the bike course

11) A course that was so full of hills the only flat terrain was the 3 bridges we had to cross

12) A bike course with roads so full of potholes, sink holes, cracks, bumps, also speed bumps (no kidding) and bad road patches that were so jarring that I felt like I ended up with whiplash and a few missing teeth!

13) No music devices allowed in the race so I had to listen to myself gasping for air the entire 6 hours and 20 minutes!

13 Successes & Rewards

1) The temperature was in the 70’s which was great for me, I wasn’t too cold at the start of the swim and I wasn’t too hot at the end of the run

2) I survived the swim & had lots of opportunity to learn more about open water

3) I could actually feel the increase performance ability of my new bike

4) I passed a lot of people going up hills

5) I reached a new Max speed on my bike of 38.6 MPH

6) I followed my nutrition & hydration plan on the bike

7) I survived the bike & had 3:30 hours of opportunity to work on some of my fear issues on the bike, like going downhill fast, sharp corners, bad roads

8) I actually utilized Lactate Threshold data to stay with in targeted Heart Rate Zone’s, yea me for using science & technology!

9) I pushed myself with tired legs to achieve a new PR on the run

10) I survived the run & learned that my brain power when focused on the right things could tell my tired legs what to do

11) I had great fellowship with great people which led to great laughs and great memories

12) I achieved a new PR on the run for my fastest ½ Marathon time ever

13) I placed 25th over all amongst 92 females & placed 3rd in my Age group

Thirteen Thank You’s

1) To Roger for teaching me how to take my bike apart and pack it into the airline travel case

2) To Jessi for giving me wisdom regarding a nutrition plan for the race & for being my security blanket pre and post race

3) To Kevin for believing in me and encouraging me to go do this race and for supporting me in such amazing ways from afar

4) To Roger for making all the travel arrangements, which were a headache because they changed a million times

5) To Sam for scoring us all a good hotel deal

6) To Jessi for sharing a bed with me so I didn’t have to explain to Kevin why I slept with Sam

7) To Tia for being support crew for the team single handedly, for taking so many amazing pictures and for cheering her heart out all day

8) To Rachael and Margo for all their good thoughts and laborous hours spent trying to follow the race and keep updated on how I was doing

9) To Sam for helping me put my bike together and taking it back apart on his own while I was still finishing the run

10) To Kim for calling to wish me a good race

11) To my nice guy buddy Dave for Text messaging me good luck, even though I don't know how to do Text messaging?

12) To my Tri Fusion Teammates for all the cheers and encouragment along the race course

13) To my husband Kevin for his “perfect timing” in calling me within 1 minute of my finish to see how I did!

Overall I am very grateful to have had the opportunity to get an endurance distance triathlon under my belt before my Ironman race on June 24th. This experience provided me with ample opportunity to work on many of the fears and issues I have regarding the 3 disiplines of Triathlon and therefore increasing my confidence in many areas that will be critical to my success in this sport!

13 Things I like about a RACE!

2007-05-03T14:47:00.000-07:00

13 things I like about Triathlon racing

1) I push myself harder than I would any other time
2) Every race venue is overflowing with positive energy
3) I enjoy trying to improve on my own times
4) I like the challenge of trying to pass people in front of me
5) A race is a reward for all my hard work
6) I love it when people cheer for me, it fills my words of affirmation tank
7) It makes me more motivated to be consistent with training knowing
that I have a race on the calendar
8) It is a measuring stick for me as far as improvement and reward for my efforts
9) I love the pre and post race camaraderie with other athletes
10) My Frontal Right enjoys experiencing different race courses
11) I like seeing how I stack up in my age group
12) I treasure the memories made with fellow Triathletes
13) I am always inspired by the whole experience from start to finish and the people involved

So I am off to Napa Valley California at 4am in the morning with 5 other Tri Fusion Teammates to race my 1st 1/2 Ironman race of the season. I have less anxiety and more excitement than last year pre-race. I am hoping for a new PR at this distance which will be a fabulous reward for all my winter training and it will also be some good confidence for me as I look ahead to the biggest race of my life so far.......my upcoming Full Ironman Race! Watch out Napa here I come!

Back to Back 50's

2007-04-29T20:29:00.000-07:00

Kevin and I and 4 of our Tri Fusion Teammates (I regret that we did not take our camera) drove to Coeur d' Alene Idaho to ride 1 loop of the new Ironman Bike Course on Saturday. It was my second time on the course, the first time was very daunting, I had been told by several people that the new course was very hilly and challenging and I thought it would be good for me to experience it myself rather than be fearful from the words of others. Well no one was exaggerating!

Oh my Goodness, this was definitely the most challenging and technical bike ride I have ever done. The second time around was very challenging but I definitely had a better attitude about it. The six of us had a great time navigating and gutting out the course, I know for me that I need to ride it several more times to get the overwhelm out of my mind. Because 1 loop was challenging enough that I cannot at this point imagine having to do a second loop and then run a Marathon afterwards.

However I still have a Dream and a Vision of becoming an Ironman Finisher! Ya Baby!!!!

Today several members of our Triathlon Club participated in a local fundraiser ride called the Lilac Century, there was a 15, 25, 50 and 100 mile ride.

Kevin and I did the 50, which was our second day in a row of doing a 50 mile challenging bike ride. Pictured with us is Lorie, one of our Tri Fusion Teammates and the new owner of my 1st Triathlon Bike, she stepped up and did her first 25 mile bike ride.This was a ride for Charity not a race, but the racing blood was flowing through my veins and I couldn't help myself, I just felt compelled to keep passing people, especially the guys :o).......something sweet about that.
Pictured above is Steve Rupe another Tri Fusion teammate who is doing the 1/2 Ironman in Napa with me next week and also doing his first Ironman at Coeur d' Alene this June. And below is from left to right, Ben Greenfield a Nationally ranked Triathlete and our Club website Director and an amazing Endurance Sports Coach. Steve and his wife Tia and Scott Ward our Club Marketing Director, an amazing multi-time Ironman finisher and Ironman World Championship "Ironman Hawaii" Qualifier and Finisher!

So yes I kicked Kevin's Butt which was great reward for all my long hard hours of training. Kevin called me an "animal" and I took that as a huge complement to my words of affirmation love tank! It was a beautiful day and I felt good, even with tired legs!

Off to Napa Valley next weekend for my 1st 1/2 Ironman race of the season.

Trip Training

2007-04-29T07:11:00.000-07:00

Happy 70th Birthday Dad

Recently I had the opportunity to go to the Oregon Coast and surprise my Dad for his 70th Birthday. It was such a blessing to see the joy on his face!

I flew into Bend where my sister Patti lives to see her brand new house and to get some yummy hugs from my niece Hailey, catch up with my brother in-law Jeff and then the plan was to take a "sister" trip to Florence to surprise Dad!

I had a heavy week of training and was able to rearrange my schedule to get my 3 hour bike ride in before I left so that I didn't have to take my bike. My sister was amazing support in spending time before I arrived to research a pool that would allow me to swim without being a member and measuring out a challenging 1/2 Marathon run course for me to run.

I was trying to get all my training done in Bend so when we got to Florence we would have all our time to spend with Dad. My sister's new house has a workout room equipped with a Spin bike, because my brother in-law is a cyclist. It was raining, so the first day my sister got on her treadmill and I got on the Spin bike and we had an awesome 1 hour work out accompanied with some great conversation. Who needs music!

We got up the 2nd day and it was still pouring rain so Patti and I headed to the new Parks & Recreation facility where she had found a pool for me to swim. Patti got on one of their treadmills and I went to swim. I wish I had a picture of my face when we walked into the Aquatics Center of this new facility! Oh my gosh, they had an amazing 4 pools. They had a childrens play pool, a family swim pool, a deep pool for platform diving and a 10 lane Olympic sized pool! The Olympic pool was divided that morning into two sections and they had one side for lap swimmers like me and the other side was buzzing with 95 members of their local 212 member Masters Swim Team that were training for an upcoming meet! Wow, what a sight to see, they had 10 swimmers in each lane and they were all swimming a speed workout.

It was still pouring down rain in Bend the next day, I hadn't packed my rain gear so I decided to save my run for the Coast. Wow am I glad I did!

Patti and I had an awesome drive to the coast actually ran into snow on the pass but when we got to the coast the weather was beautiful.

I did my 13 mile run from my dads house to the beach, ran down the beach for a few miles and then turned around and ran back. It was a paradise run, the sun was out, perfect temperature, mild breeze, ocean air, yummy negative ions and a Bald Eagle to top it all off.

The change of scenery and venue was a HUGE INSPIRATION to my Frontal Right Brain. Training while on vacation proved to be a great experience for me.

Special Friends

2007-04-26T19:09:00.000-07:00

This is a "special" post for a "special" person!

Sometimes people come into your life and you work hard to get to know them and then work even harder to figure out where exactly they fit into the target of your life.

Then there are other times when people come into your life and you know them even before you know them. It takes little or no effort to be around them and it is no work at all to figure out where they fit on the target of your life.

This post is dedicated to my special friend Jeff M. who from the first time I met him I knew he was the kind of person that I would want in the Bullseye of the target of my life.

This Thursday Thirteen is at his request, (he never misses an opportunity to point out to me that I missed a Thursday Thirteen, and today was no different), however he will be very surprised when he logs onto my Blog tonight that my Thursday Thirteen is dedicated to him!

THIRTEEN THINGS I LOVE ABOUT JEFF M.

1) HE LOVES AND TRUELY ADORES HIS WIFE & ISN'T AFRAID TO SHOW IT

2) HE IS KIND HEARTED

3) HE IS GENUINE - THE REAL DEAL

4) HE IS ONE OF THE MOST GRACIOUS PEOPLE I KNOW

5) HE HAS A GREAT SENSE OF HUMOR

6) HE IS ALWAYS HONEST WITH WORDS AND ACTIONS

7) HE IS VERY COMPLEMENTARY TO OTHERS

8) HE IS AN INVOLVED FATHER

9) HE IS A LOYAL FRIEND

10) HE IS VERY TRUSTWORTHY

11) HE IS A SUPPORTIVE PERSON

12) HE HAS A PASSION FOR LIFE

13) HE HAS A GREAT RELATIONSHIP WITH HIS PARENTS

Jeff, I am not sure what your love language is (and I regret that), but if it is words of affirmation I just filled up your tank big time :o)

I am thankful for you in my life, and appreciate all the support, encouragement and interest you have been to me along the way on my journey to Ironman.

I dedicate this post to you my "special friend"

p.s. I wish I could see your face when you log on to check if I followed through with my post today, looking for inspiration and realize that you are actually being inspired by yourself!

Your friend............Kathi

Tough Choice...........Right Choice

2007-04-12T21:57:00.000-07:00

Making choices requires conscious thought and energy, sometimes human nature is to take the easy road, or to gravitate to the line of least resistance or to not even choose but rather just let things happen.............here are 13 Choices I hope I will always spend the energy to make:

1~ Choose Authentic over False

2~ Choose Right over Wrong

3~ Choose Ethics over Convenience

4~ Choose Truth over Popularity

5~ Choose Integrity over Corruption

6~ Choose Loyalty over Betrayal

7~ Choose Priorities over Happenstance

8~ Choose Passion over Apathy

9~ Choose Prevention over Regret

10~Choose Design over Chance

11~Choose Productivity over Laziness

12~Choose Active over Inactive

13~Choose Optimism over Pessimism

Competer ~ vs ~ Completer

2007-04-08T14:24:00.000-07:00

One of the things I love about the world of Triathlon is that there is a place for everyone who has a desire to participate! And Kevin's journey validates that truth!

When I first got into the sport 2 years ago, my husband (here after known as Kevin) was a spectator. He was amazing support to me every step of my journey. From his loving encouragment, to his comfort as I faced fears, to his driving a support vehicle for me on my long runs, he has been my biggest fan and my greatest support.

Little did I know that as he looked on and supported me, a vision and desire was growing within him. I can remember mid-season 2 years ago how when caught up in the excitement of a post race high, he was excited to share with me, that he thought he would like to try a Triathlon. I remember after he completed his first sprint distance race how he said "that was the hardest thing he had ever done"!

Kevin went on to do 3 Triathlons that season. Then winter came, he had a significant career change and he stopped his training all together. And for my 2nd season, last year Kevin did not do any races. He did a few training sessions with me and he loved being in the Race environment but just wasn't sure that being a Multi Sport Participant was for him.

But by the end of my 2nd season and after supporting me at 11 races , Kevin caught his vision for where his place would be in the sport. This revelation was a relief to him and a gift to me. Kevin's revelation for himself was that he was a "Completer" rather than a "Competer"! For his Basal Right harmonizing brain it was the perfect place for him. He realized that he really enjoyed the training but wasn't so keen on the competiton of it all. Bonus for me, I get a training partner and amazing support for my races.

This year Kevin plans on doing 3 sprint distance Triathlons and is considering trying his first Olympic Distance Tri. I love this sport so much and it means alot to me to be able to share it with the "man of my life"! I love being able to see him out on the race course and being able to cheer for each other along the way!

In January Kevin gave me a huge complement when he asked me if I would make him a weekly training schedule. So I have been providing him with a schedule since the beginning of February. He has really gained fitness in the past couple of months and I know he is happy about that. He really enjoys the swimming and cycling, but not so much the running.

So it surprised and thrilled me when he told me that he was going to participate in our Tri Fusion Club sponsored Duathlon "Race for the Stache". A Duathlon involves 2 runs (Kevin's least favorite part of a race), one at the beginning of the race and a second one after the bike. This race was 2 mile run, 12 mile bike and another 2 mile run.

The challenge of the shorter distance races is that they are just that "short" so the intensity of each leg is quite high! Basically all out effort the entire race. The finish line is sweet victory for every participant, but much more so for a "completer" who is not into the pain for the sake of competition!

Nice "Completion" Kevin!

So Congratulations to my Sweetie for "Completing" his first race of the season. It was great fun for me to cheer you on along the way and at the finish! Gee honey - why weren't you there to cheer for me at the finish line :o)...................

Race for the Stache

2007-04-08T10:05:00.000-07:00

Our Triathlon Club, Tri Fusion has a desire to give to our local community. We have a vision of sponsoring a local race and having it be a fund raiser for a local charity. Just as it has been our vision and desire along the way to have a 1st Class Club, we also want to sponsor a 1st Class event.

Therefore our Board of Directors came up with the great idea of practicing on ourselves the first few times to get all the kinks worked out. And that is how "Work out with a Clock" was birthed. Which soon mutated to "Race for the Stache" after our Event Director - Mark Hodgson had the genuis idea of having a competition with in a competition of which guy could grow the best Stache by race day! My vote goes to Mark - the Stache on the right!

Saturday April 7th was our 1st Club sponsored "Race for the Stache" which was open to Club Members only. It was a Duathlon with a 2 mile run, 12 mile bike and a 2 mile run! We had the most beautiful weather of the year so far. What a blessing that was for race particpants, volunteers and for the kiddo's as well.

I had a great race for me, and I was very motivated by chasing these cuties on the course

Oh yea baby! - you bet we had an awards ceremony, we even had "Race for the Stache" Medals! (and yes those are empty paper towel and toilet paper rolls, my FR had a great idea in the middle of the night :0)............ I was honored and priviledged to share the podium with these two "HOT TRI CHICKS" (Vicki Skates & Jessi Thompson) 1st , 2nd and 3rd over all female finishers and yes by the way this is a "3 decade" photo, no need I'm sure to point out who own's which decade :o)

Being the Club Social Director, I tagged on a Social after the race of a "Brunch/Lunch" Potluck and an Easter Egg hunt for the Kiddo's! We had the most beautiful weather of the year. Sunny and 73 degrees.

The day was incredible from start to finish:

- the weather was sunny and 70 degrees

- the event was wildly successful with all kinds of new PR's for all level of participants

- we had an amazing club turn out and it was great fun to be cheering each other on along the race course

- the volunteers were amazing, from sweeping gravel off the course to timing our splits to directing traffic, to cheering us on......WOW

-tons of yummy food from salads, to fruit, to pastries, to ham to homeade yummy muffins

-fabulous fellowship with incredible people

Club Tri Fusion "is" living out the Dream we envisioned just 1 year ago!

Crash Test Dummy!

2007-04-06T20:13:00.000-07:00

I just didn't feel like being cold so I decided to try out my New Blackburn TrakStand Ultra Trainer and do my 2 hour & 45 minute bike ride inside!

I opened the box put it together visually (that means w/o reading the directions) and it looked good to me so I hooked my bike up, and got my DVD movie ready to go.

I mounted my new Steed on my New Trainer, took about 2 revolutions of my cranks and literally came crashing down.

Adam and Paisley came running in to see what the crashing sound was only to find me on the floor still clipped into my bike! Even though I had hit my head on the desk on the way down and twisted my hip because my feet were both clipped into my pedals all we could do was laugh.

It takes some major talent to wreck on your indoor trainer :o)

Come to find out I had the back tire skewer mounted totally wrong, hmmmm a detail my Frontal Right missed on the visual assembly!

Maybe next time I will read the directions before I mount a piece of machinery that I plan to ride........probably not :o)

Living Smarter

2007-04-05T17:06:00.000-07:00

Living Smarter

The body was extraordinary and wonderfully made. It was designed not only to avoid disease but to heal itself if symptoms of illness arise. By our “lifestyle choices”, we can make its job easier or more difficult. Miracles can and do occur-but in general, if it heals, the body heals itself. If we adopt preventive health strategies we have the ability to live a very high level of wellness.

Our immune system can be one of our most valuable assets. It can take a great deal of abuse before it begins to fail to protect us- at which point we experience negative symptoms that when ignored eventually lead to “dis-ease”. The degree of illness we suffer and the severity of disease symptoms we exhibit depend upon the level of breakdown of the immune system. Dis-ease is rarely the result of one factor, rather it is the result of a complex interaction of factors, of which 40%+ of them are within our ability to control. Now that is exciting!

There are some non-modifiable factors that do have an impact on the immune system:
1) Some Birth Defects
2) Our Genetic Inheritance
3) Our Chronological Age
4) Our Race
5) Our Gender

However there are several factors that are modifiable by our choices and they do have a positive affect on our immune system, which can have a profound affect on how “well we live”. Here are 13 for you to ponder, if anyone of them inspire you, your immune system will be celebrating!!!

1) Knowledge – of health, wellness and your immune system

2) Experience – wisdom, choosing to learn and improve from
choices that lead us to experience negative effects on our health

3) Living Environment – reduce the amount energy drains you
allow in your life, ie: pollutants, nutrient void foods, toxic relationships, addictions, negative thoughts etc.

4) Psychoneuroimmunology – the mind and body connection, what
you know and believe about health has a significant affect on the level of wellness you are able to live
5) Stressors – learning your stressors and how to successfully
manage and or eliminate them

6) Exercise habits – what kind, amount and frequency works for
your life and that you need for your desired level of wellness

7) Rest habits – finding how much rest your body needs and
honoring that regularly

8) Eating Patterns – pay attention to what/when/where/how and
why you eat, eliminate foods that suppress the immune system

9) Supplements – learn about them and take them, green superfoods,
antioxidants, phytochemicals, blood cleansors, liver support, digestive support, adaptogens, EFA’s, enzymes, amino acids

10)Immune system – increase your knowledge of it, get to know
yours intimately and invest in it daily

11)Attitude – 20/80 rule applies here, a positive mental attitude can
strengthen the immune system

12)Faith & Trust in a Higher Power – studies show that prayer
enhances the function of the immune system

13)Cultivate a good sense of humor – many studies show that
laughter can strengthen the immune system

My choice for myself and my hope for you is to choose to be “proactive” regarding your health rather than “reactive”!

This powerful choice will allow you to live a “High Level Wellness Lifestyle”.

Paradigm Shift

2007-04-03T21:40:00.000-07:00

10 years ago one of my Life Mentors shared a quote with me that transformed the way I viewed my health.

"The pain of discipline weighs ounces, but the pain of regret weighs tons"

Before that I thought that my health was totally determined by the hand that I was dealt, meaning my family history and genetics.

Unfortunately I think that chasing the American Dream has found far too many people who have spent their whole lives working to acquire wealth, then tragically they end up spending their wealth trying to reacquire the health that they lost in the process.

That day, 10 years ago, I had a mental paradigm shift in my way of thinking and I began to see my health as an asset and that I had some control over its value. In pondering what an asset meant I realized that for assets to increase in value you must invest in them.

From that day forward I have made it a conscious descision to view my physical health as an asset and to choose to invest in it so that it does not become a liability.

I believe that for each of us our health plays out day to day on a sliding continium. In our fast paced culture the aging process can be like a time bomb, once it has started ticking it is bound to go off. The fact is that at least 40% of the known aging factors are within our control. If we take the time to learn about those factors we can help to prevent, postpone or even reverse some of the negative symptoms of aging.

On a daily basis we are either doing things that cause our physical bodies to pre-maturely age and break down, pushing us closer to death. Or we are doing things that slow down the aging process and empower our physical bodies to move towards health.

To get the momentum on our sliding continium of health moving in the right direction we need to make goals for our future health just like we do for our financial future or spiritual future.

Take some time to ponder what health means to you, because it is different for everyone:

- dare to visualize what health looks like for you - if you can see it- you can achieve it

- make some new goals that would move you towards health and dare to write them down

- create small objectives for how you will work towards these goals-dare to believe that small disciplines weigh ounces

- formulate a plan of action that works for your life - dare to believe it will make a difference

- begin with the end in mind, you will achieve your goals if you have a powerful reason behind them

- dare to take action and be consistant, remember that health is a process

Remember that perserverance will be as important to your goal as gasoline is to driving a car!

WHAT FUELS YOU???????????

Never Say Never ? ? ?

2007-03-29T22:18:00.000-07:00

I know they say say that you should never say "NEVER"

Never the Less there are some things that I "NEVER" could do, would do & hope I never do!

1) Betray my husbands trust

2) Smoke

3) Lie to a family member or friend

4) Shoot an animal

5) Take illegal drugs

6) Purposely be mean or hurt someone

7) Get dentures

8) Deny my spiritual faith

9) Sky dive

10) Negatively affect any childs self esteem

11) Run for political office

12) Not be supportive of my children, no matter what

13) Betray my country

1st Race of 2007

2007-03-27T19:03:00.000-07:00

March 17, 2007 Whitworth College "Triath-Lite"

This was the first local Triathlon of 2007 - my Triathlon Club, Tri Fusion had 23 members who participated..............our club members won the Top 10 places!

My 1st Race of 2007

Saturday March 17th, was my 1st race of the 2007 Triathlon season. It was a mini sprint at Whitworth College, put on by the students on their campus. The race was:
-400 meter swim (8 laps in their college pool)
-12 mile bike (13 laps around their campus)
-3k run (a random trail that went all over)

To be honest I wasn’t too excited about doing the race! I’m not sure why, maybe because it was the first of the season, maybe because it was a sprint, maybe because the swim was in a pool, maybe because it was suppose to rain? I’m really not sure but I forced my coach to make the decision for me, of choosing between doing a 3 hour bike ride or the sprint triathlon race. Left to my own I would have probably chosen the long ride.

That is a good reason to have a coach! Because he has a plan for my Race Season which involves 3 factors: improving my fitness level, keeping me injury free and getting me to the start line of my scheduled races! Part of his major focus in coaching me is to prepare me have a successful season! His plan is purely optimistic, goal oriented and strategically planned to prepare me to be the best me I can be! He doesn’t factor in any of the fears, negative self talk, doubts, anxieties or insecurities floating around in my head that might cause me to procrastinate getting started or being apathetic about a particular race. Thank God for my coach, he believes in me even when I don’t believe in myself & knows what is best for me in the journey to achieve my goals for the season!

I signed up for the race, did some self talk, telling myself, get into this Kathi, your coach says this will be a good way to get in a swim test because you will never push yourself as hard in a training session as you will in a race. And also this will be a great opportunity to get the cob webs out of the “transitions, T1 & T2) which is the process of hooking all 3 of these sports together that make it a “Triathlon”!

I decided to pack my gear Friday night, went to bed pretty much without any anxiety and had a pretty good night sleep. I did awake around 4am however to pee, and looked outside and saw that we were totally fogged in. When I got up around 6:30am the fog was still thick and the temperature was 32 degrees! I was so dreading being wet and cold.

I loaded my car and drove to the race sight alone, moving slow and feeling this big sense of dread and wondering what the heck was I thinking! As soon as I checked in and received my race number, my adrenaline began to pump. As I saw familiar faces at check in, I began to get excited with the anticipation of what lay ahead.

I spent the next hour getting the course all figured out and getting my transition gear all set up. Saying hello to several of my fellow Triathletes started to get me excited and willing to get pumped up for the race. By the time the race started I was totally excited and ready to see what I could do.

I had a great race, and was able to obtained a new PR in the swim, I did my first sub 7 minute 400 meters!

I enjoyed racing my new bike for the first time, my transitions went really well and I felt great on the run! Sure it was cold, but with the added insulation of adrenaline, I hardly noticed!

Congrats to my friend Jessi who won 1st place in the women's open division...YEA!...... as for me, I ended up winning 3rd place in the women’s open division, which was thrilling to me. The race was a great reward for all the hard winter training I did! Last year I did not train through the winter and lost a significant amount of fitness. I can tell a huge difference in my fitness level this early in the season. I look forward to seeing how my 2007 season goes. I am hoping for a string of new PR’s!

Major Kuddos to my coach (Roger Thompson) who won 1st place in the men's open division. Nice "new" bike Rog, it looks really FAST!!!!!!!!!!!!!

I appreciate his encouragement in getting me to the starting line, it was a great experience, a good confidence booster and a very encouraging start to my 2007 race season.

P.S. My apologies to Jeff M. for not inviting you to my 1st race to cheer me on....it was my loss!

WHY I LOVE SCHOOL SPRING BREAKS

2007-03-15T20:22:00.000-07:00

The reason I love "Spring Break" is because it is an opportunity for me to spend some "Quality Time" with my kids.

Adam is on Spring Break from Gonzaga and Noah came home last night from UW so for the next 11 days we will have all 3 kids home and I will be in "Mommy Heaven"!

You can't imagine the fullness of my heart tonight at dinner. We had all 5 of us sitting around the table, eating a scrumptious meal prepared by Adam because he cooks every Thursday night. We were talking, catching up, laughing, joking and just being into each other..it was GLORIOUS!

Here are some things that I am looking forward to over the next 11 days:

1) To watching Adam, Noah & Paisley interact as siblings

2) To watching how their different sense of humors are brought out by each other

3) To watching the boys lovingly team up to tease Paisley and how adorable her reactions are

4) Recognizing that the 3 of them NEVER EVER fight

5) Seeing how different the 3 of them are & how much they enjoy and respect each other

6) Observing the fun and flirtatious ways they compete against each other

7) Watching them lovingly challenge each other to be better

8) Seeing them affirm and validate each other for their individual strengths

9) Watching them use the tools they have been given to honor each others differences

10) Seeing them invest in family and hearing of their appreciation for what we share

11) Watching them be supportive of each others dreams and aspirations

12) Having all their friends over to the house and watching them all interact

13) Being inspired by them

These next 11 days will hold some of my favorite moments for 2007. They will fill my cup to over flowing and warm my heart to its boiling point! No matter what the outside weather is the sun will be shinning bright in my little corner of the world.

This is the best kind of high, its a legal high and a lasting high. If I could bottle it and sell it I would be wealthy, I'll put my Frontal Right brain to work on that. For the time being I will be be content to be rich in family!

"When it comes to giving love, the opportunities are endless and we are all gifted"

- Leo Buscaglia

NEW INSPIRATION

2007-03-09T20:07:00.000-08:00

This post is the tale of a Romantic Story. After 29+ years of marriage my husband still has it!

Those of you who know me know about the “5 Love Languages” because we have talked about it and spent time discovering each others Love Language and have spent hours communicating love to each other using them.

My primary “Love Language” is “Words of Affirmation”, my Second is “Quality Time” and my least is “Gifts”.

It is the meaning behind the gift, and the thought that goes into the gift that is a “Love Tank Filler” for me.

Well unbeknownst to me, my husband had done some amazing research and secretive work for the past 4 months on acquiring a new Triathlon Racing Bike for me. I had absolutely no idea, which made the gift even sweeter.

Cervelo P3 Carbon: This bike is manufactured in Canada. It has the record by Team CSC's David Zabriskie for the fastest-ever Time Trial in the history of the Tour de France in Stage 1 of the 2005 race. Where he averaged 54.676 kph ( that is 34.17 mph!) for nearly 20 km. The frame is Carbon Fiber and every tube of the P3 Carbon has been sculpted to accomplish two things: Reduce drag and increase stiffness. Air flows over the P3 Carbon and hardly knows the bike is there.

In my mind I thought that if I finished my Ironman Race in June that I would maybe consider getting a new bike. Well Kevin thought different.

He shared with me tonight that he was so proud of all the effort and hours that I had put into training over this past 2 years. He said that he wanted to be supportive of my Ironman Goal, beyond cheering and taking pictures. He decided that his contribution would be to provide me with a bike (here is the romantic part) that would take the least toll on my body during the 112 mile bike ride, so that I would have all that extra energy to put into the 26.2 mile run that followed!

Wow! That is ultimate support and communicated Love to me in a big way!

All along my 3 year journey in the sport of Triathlon I have said that Kevin is my biggest fan. His support and encouragement are huge confidence boosters for me.

I had the AMAZING blessing of riding my new bike outside today for the first time and all I can say is WOW!

I have never been into technology or equipment. I am so highly relational that I tend to be very uninspired by technology. I am a person who sometimes doesn’t even notice when Kevin takes the snow studs off my car.

Today was different
Today I noticed
My 1st ride was incredible
My new bike feels so much FASTER
It felt so smooth
I noticed there was so much less vibration
It felt sooooo light
It shifted so much easier
It pedaled so much easier
The crank seemed to go around so much smoother
It seemed so quiet
And it is so gorgeous looking

When I returned from my ride today Kevin said, "honey I watched you ride all the way down the street, that is a HOT bike and it looks really fast"! What a gift to my ears!

This is definately a gift that will keep on giving, the best kind of gift!

I am so affected by Kevin’s confidence in me, it gives me great strength and self esteem.

So much that today I say with confidence “Ironman Coeur d’ Alene 2007”
Bring it on………………

Consider marking your calendars for Sunday June 24th @ 7:00 a.m.

I hope to see you at the swim start.............

I will be the one in the wetsuit with the swim cap and goggles :o) ………

The one crying because the fruits of my 3 years of labor will be about to be reaped!

Sweet Rewards

2007-03-08T20:26:00.000-08:00

Rewards for making the “Right Choice”!

This is about the time of the year that I tend to get a bit frustrated and impatient with my training. I have had enough winter that the elements no longer entertain me but rather tend to be an annoyance. There have been a couple glimpses of Spring that hint it is on the horizon, yet winter still prevails. It is the time of pre-Tri season where training hours are increasing and I begin to crave nicer weather and more hours of daylight. Sometimes this time of the year for me, can become a bit harder to find the motivation to make the right choice. I have spent the past 5 months, digging deep and I am ready for some fun training in the sun and some warm weather to warm my body and to fill me with inspiration.

I am grateful that the past few weeks of training have blessed me with some nice rewards for making the hard choice, which was the right choice for me!

1) Right Choice: getting out of my warm bed, after a sleepless night in the dark of the early morning, in freezing temps to go to the gym to do my swim

Reward…getting to share a lane with a friend in the pool that I didn’t know would be there

2) Right Choice: not having Red Wine with my Spaghetti dinner because I had a hard run I needed to do early in the morning

Reward…I had a great run & met all my Heart Rate goals

3) Right Choice: deciding to squeeze in a long run between clients, and dreading heading out the door in the thick gloomy fog again

Reward…having the fog lift and the sun come out ½ way through my run

4) Right Choice: going to do my swim workout knowing that is was during “family swim” time at the gym

Reward…finding out “family swim” had been canceled that night and Ihad my own lane for an entire workout
5) Right Choice: choosing to improve the quality of the food I fuel my body with

Reward…being able to eat almost twice as much food and still losing 3 pounds

6) Right Choice: doing a 3 hour trainer ride by myself

Reward…having a great 1 ½ hour speaker phone conversation with my dad

7) Right Choice: doing a 1 hour 30 minute run in the early a.m. when it was 17 degrees because that was the only time possible to get it in

Reward…saw a beautiful sunrise, heard the birds sing, I smelled spring, all my favorite songs seemed to play on my radio, saw blue sky
8) Right Choice: sacrificed a training session because I sensed my daughter needed some quality one on one time

Reward…a very long, meaningful, honest and heartwarming conversation that deepened our love and respect for each other

9) Right Choice: I gave my 1 ½ hour massage appointment to my husband who I felt needed it much more than I did at the time

Reward…seeing him be blessed and his cup be filled by the act of service and being the recipient of his gratefulness

The “Right Choice” is different for each of us. The demands of our lives are as different as we are. One thing we have in common however is the fact that it sometimes takes more energy and sacrifice to make the “Right Choice”. Wisdom and experience tells me that, when we do spend that extra energy or choose to make that sacrifice in our life to make the “Right Choice” for us…………it will always deliver its “REWARD”

Digging Deep

2007-02-26T21:03:00.000-08:00

When everything is going great your life seems fun and easy. You get up, you look forward to your day, you embrace it with optimism and enthusiasm, you sail through your routines, commitments, responsibilities and activities with ease and enjoyment. You’ve got a smile on your face, a song in your heart and pep to your step! Your conscious thoughts are focused on the fact that Life is Good! Those are the “Totally Awesome Days”! If our lives were perfect everyday would be like this, but that is not the reality in which we live.

The cruel reality is that not every day is perfect and some are so far from perfect that we cannot comprehend how we will get through them. These not so perfect days are the times when it can be so difficult to be grateful, joyous or keep the song going in our heart and the spirit of optimism in our attitude. Never the less they are the days that chisel out our character and make us who we are. Getting through those not so perfect days sometimes causes us to dig deep with in ourselves to call upon our inner strength and the character traits that define who we are.

The past couple of weeks I have found myself having to dig very deep to find motivation for many things. My energy stores have been so drained that even finding motivation to do simple household duties seemed to be overwhelming, let alone try to muster up the energy and motivation to fit in my 15 hours of Training for the week.

I have had to have a lot of talks with myself, digging deep inside me to find the strength I needed to make the hard choice to “start” a training session. I literally got tired of hearing myself say “come on Kathi, dig deep, you know it’s in there, dig deeper and find it”.

One day I was talking with my son Adam about “digging deep”. We were discussing what it means, what it takes, and what would cause someone to actually challenge them self in such a way. The next day Adam said to me “Mom, I know what it is that causes someone to dig deep, it’s DESIRE”. Then he asked me if I had a moment for him to read something to me. What follows is the poem that Adam wrote for me.

Desire
Oh what a desire
A curious, nefarious, singing thing
A no matter what the devil brings
A simply complex two faced sting
Burning o’er the pyre

Is it in the challenge
A dreary seldom seen time
A thought that all will be fine
A lust for poetic rhyme
Simply taking the plunge

Is it in the soul
A deep down tingling pain
A turgid wild hair to tame
A brief attempt to stave the rain
What is the end goal

Is it a feeling
A something made to perceive
A difference that does deceive
A prayer asking for reprieve
Floored to the ceiling

Oh this desire
A bring me back to life
A brief stiff wind at night
A Chance to see the light
A light from up higher

Desire

Thank you Adam for defining for me in such a positive way why I have chosen to "Dig Deep"

Defining Moments

2007-02-22T19:48:00.000-08:00

Most of you locally who know me are aware of the Media Firestorm that attacked my family this past week. Although there was "a story" told it was not "The Story" (ie the truth)! Our little corner of the world was rocked and our hearts lay heavy.

I do not have the words to truely express to you how grateful we are and how much we appreciate all of your support, in the way of phone calls, cards, e-mails and personal visits that were filled with words of affirmation and validation of the honor and integrity of our family.

Although this past week has been very difficult it has been very defining to us regarding the value of Family and True Friends. I know that difficult times chisel out our character, define for us who we are, what we stand for and make us stronger. Never the less when the things closest to your heart are attacked it is very painful. For me that would be my family, and the foundational and core values that we have spent many years to build and define. It is this foundation that will come to your aid or fail you in times of trial, we feel very blessed that in the midst of the firestorm we drew strength and direction from one another.

Today as a family we have surrendered to the fact that Life isn't always fair and we are choosing to hold our heads high in confidence about who we are and the principles that define us. We are unified in not allowing people who do not know us and who do not share our same values to have any power over our lives!

Those of you who know us and love us know "The Story" without us even having to tell you and we love and appreciate you for that. The way you have rallied around us has blessed our lives and hugged our hearts and for that we are grateful.

Onward we go, with optimism and anticipation of the greater things that lie ahead! Taking comfort in realizing that we live in a Country that has become addicted to "Breaking News" and that this hurtful Media Storm will pass and one week, one month or one year from now, this story will not matter!

If I thought that the paper would print my editorial this is what I would write:

"I assume that you’ve heard of the recent occurrence at the Spokane County Assessor’s office. The case of a young man who applied for a position in the same office his father worked in. Nepotism and favoritism were common arguments against this hire. The outburst from the media and a very small percentage of the public cost this young man, Adam Best, his job. The question I pose to you is what kind of message does this send to our youth? We raise our children to shoot for the moon. We frequently state that anything is possible if you dream it. And, when one shining star does rise to the occasion and buys into our teachings we cut him down. We cut him down for the simple fact that he is a mere 23 years of age and that his father happens to work in the same office. It’s a wonder why Spokane loses such a large number of young, motivated, visionary and highly educated individuals to surrounding areas such as Seattle. They would rather brave the rain than a large number of skeptical and mediocre minds. Mediocrity surely does attack excellence. I applaud Mr. Baker’s decision to hire such a young and enthusiastic man fully knowing beforehand the consequences such a hire would bring. Perhaps this event will spurn Spokane to finally have a vision for our children. Then again, perhaps not. Regardless of the outcome, I extend a hearty thank you to Mr. Baker for his vision and professionalism."

Kathi Best

Spokane WA

Thirteen Things I Struggle with

2007-01-31T21:57:00.000-08:00

Somethings come easier than others. Literally somethings come so easy that it is almost as natural as breathing. They appear to require little or no energy and appear at all times to be effortless. What a blessing that is!

Then there are the things that seem require your most intense focus and energy and even on your best day they present themselves as a challenge.

There are definatley things in my life that I struggle with that cost me energy and cause me to doubt my selfself in the areas of balance and function.

As I face the daily demands of juggling the time demands on my day, of family, career, training and friends, I am constantly evaluating everything in regards to value and energy expenditure.

I am aware that the areas where I feel inadequate or not up to date or not functional cost me the most energy expenditure.

Here are 13 things that I struggle with and feel I need to work on:

1) Finding inspiration to clean my house

2) Being attentive to long distance correspondence

3) Finding time to read

4) Learning to tell a short story

5) Being interested in details

6) Learning about technology

7) Reading instructions

8) Honoring the fact that the male brain wants the bottom line when communicating

9) Learning how to tell a short story

10) Overcoming the fear of going fast in or on anything

11) Being optimistic 100% of the time internally

12) Being patient

13) Believing I am worthy of success in every area of my life

I know life is a journey and that 80% of what happens in my life is effected by my attitude.

I am choosing to be open and honest so that I may become mighty in spirit and march on to experience victory over my self professed weakensses.

My journey to Ironman has caused me to dig deep and truely evaluate not only what drives me but what defeats me as well. Only by admitting my weaknesses can I triumph and become victorious!

"When you do not tire within but seek the sweet satisfaction of your life and your work, you are doing what you were meant to be doing." Gary Zukav

I "LOVE" Swimming

2007-01-14T12:45:00.001-08:00

WoW! Did Kathi Best just say that?

Yes I did. I finally had an opportunity to use one of my Christmas gifts and it instantly transformed my feelings and attitude about swimming.

As I have shared before I use music to motivate myself to get started on all my run and cycle training sessions. I draw a lot of inspiration and energy from music. My journey to the pool however has always been a silent movie. I literally have to exercise all my will to drag my butt out the door and into the car, only to be bogged down by my haunting thoughts of dread!

For Christmas my son, Adam, set me up with equipment to be able to do my swim training sessions to music; what an awesome idea and an amazing gift to me.

H20 Audio makes waterproof headphones and a waterproof housing for iPod's. Adam got me an iPod shuffle and the waterproof technology to go with it. The speakers on the headset are designed for complete submersion and the sound quality is amazing.

The housing for the shuffle is waterproof down to 10 feet. Since the goal of a Triathlete swimmer is to be as hydrodynamic as possible, I doubt I will spend much time 10 feet underwater.

Music drives and motivates me and what a thrill it is for me now to be inspired for my swim training. I can only imagine how grateful I will be as I get into the longer distance swims that Ironman Distance requires. Thank you Adam, what a perfect gift for me.

Check it out at: www.h2oaudio.com

13 Hearfelt Thank You's!

2007-01-11T22:45:00.000-08:00

There are 13 people who have blessed me and filled my cup to over flowing with meaningful words of encouragement and affirmation via comments on my Blog and to you I want to say a very Heartfelt Thank You! I appreciate you so much for taking the time and caring enough to bless my day and life.

1) Kim “Sisty Ugler” Ellis
2) Jessi “GG” Thompson
3) Roger “Coach” Thompson
4) Sam “Sammie” Picicci
5) Tim “Kris & Anna” Seppa
6) Linda “Adopted Mom” Salisbury
7) Patti “Gay” Evans
8) Josh “adopted but not really adopted son” Day
9) Rachael “FR True Friend” Michaels
10) Natalie “Nat” Gallagher
11) Sue “Starbucks Sue” Fegelman
12) Dave “my nice guy buddy” Lawrence
13) Farrell “Amy” Family

FYI: I LOVE YOU ALL

Countdown to Kathi's 1st Ironman

2007-01-07T20:05:00.000-08:00

The official count down to my first Ironman Race has begun. As of January 1st 2007, there were officially 175 days until the gun goes off for the start of “Ironman Coeur d’ Alene 2007” and as I look forward and think about the magnitude of this race a smorgasbord of emotion wells up inside of me.

All at the same time there are feelings of excitement, of fear, anxiety, and anticipation, overwhelm, and nausea, adrenalin, and the looming thought of “ what in the heck was I thinking?” all which have their own physiological effect on my mental, physical and spiritual being.

I have loved watching Ironman races, and even more I have loved and been extremely inspired by cheering for others in Ironman races. Even though every time I attend one there is a desire deep down inside me that wants soooooo bad to be in the race. I have taken much comfort, in being able to say that “my race” was in the future! For some crazy reason, it was all exciting when I was able to say that my race was next year, or the year after, that sounded fun, exciting, comforting and not scary. Somewhat I’m sure in the same way that it is exciting to think about having a baby, and even if you are able to get excited about being pregnant and the process that entails, at some point along the way you are faced with the realization that you actually have to go through the long, intense, grueling, painful process of labor to get the reward!

Never the less, I am now faced with the fact that my race now has a date on the calendar of my life, I have paid my money, I have told countless people and the countdown to race day has begun for me.

Right now I am loving my training, this week I actually ran in the rain, in the snow and the freezing cold, I did a 1 hour and 45 minute swim that kicked my butt, I rode my trainer at home and did a 2 1/2 hour spin class back to back, followed by 30 minute treadmill run, and I truly loved it all. This is my 3rd season of triathlon training and the enjoyment of it has caused me to recognize a major milestone for me, because I have realized that the training, is no longer the scary part for me. This is very different from my feelings from the last 2 years. I have worked through a myriad of issues and I have successfully figured out how to work all the training hours into my life and feel like I am at a level of fitness where when my coach sends me a training schedule, I no longer look at it and think “what the heck, is he trying to kill me or what?” Instead I look at it with a sense of confidence and say bring it on, I am ready, I can do this. Even when he orders some tough interval work or speed test I am excited step up to the plate and take it on. And feel very inspired when my data shows improvement from all my hard work.

“The dictionary is the only place that success comes before work. Hard work is the price we must pay for success.”

Today leaves me with 168 days until the starting gun goes off for the biggest race of my life so far, Ironman Coeur d’ Alene 2007! At this point I want to be an Ironman Finisher so bad! But if I am totally honest there is this tiny voice inside me, I will call it “the fear of failure” that taunts me in my weakest moments saying, “what if you fail Kathi? You have put this goal out there in a very public way and what if you fail?” And the thought that I choose to send back to this voice of fear is: “I am in such awe of those who have gone before me and have finished this race, so much so that for me to even have the possibility of being able to call myself an Ironman, is a risk that I am willing to take, and because I know that I will never be able to suppress my internal desire to experience this race for myself.

Risk: “You cannot discover new ocean’s…unless you have the courage to loose sight of the shore!”

So I am going “to do it”! However it is with mixed emotions that I say: “Ironman Coeur d’ Alene, bring it on"! Bottom line, know that I am scared to death and excited with every part of my being, all at the same time. I know that sounds conflicting or like an oxymoron, but I think in this instance for me it is fitting.

"I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain." --- Frank Herbert,

Working out -vs- Training

2006-12-29T13:32:00.000-08:00

Ahhhhhhhhhh the JOYS of winter training!

It was not to many years ago that I use to blame the winter weather for why it was so hard if not impossible to keep in good shape and keep the weight off year round while living here in Spokane. I mean for at least 5 months out of the year its cold, wet, windy, snowy and plane crappy outside. I used to talk about how much easier it was to keep in shape when I lived in California where we had 300 days of sunshine every year! It seemed simple to me, that the bad weather was the reason I had packed on a couple of extra pounds every winter. That pretty much justified why I had put on an extra 25 pounds over the past 13 years. The weather prevented me from getting out to do my workouts! I so hate to be cold!

Then I had this great idea that I needed to run a Marathon, so I signed up with 3 other girlfriends for the Portland Marathon. We picked it because it was perfectly timed to avoid our local crappy winter weather. The Marathon was in October so we started running in the spring after the weather got nice and we were all ready for our October Marathon. It was a perfeact plan that worked. All 4 of us earned Finisher Shirts!! Victory was Sweet!

Then in the aftermath of my "Finish Line Euphoria" I had this great idea to collect Marathons! The next one I decided to do was the Las Vegas Marathon, sounded like fun to me and my family was excited about getting to go to Las Vegas in Januray and escaping our cold winter weather for a week. Opps, to do a Marathon in January anywhere it would mean that I would be putting in my long training runs in November and December, the middle of winter snowy, rainy, windy & some very cold crappy weather. Hmmmmmmmm What was I thinking???

This put me in a do or die situation. I was faced with either having to put in my long running miles before the race in the cold, rainy, snowy, windy and crappy weather or face the consequences of metaphorically dieing in the race!

This experience taught me some lessons that were instrumental in transforming my attitude in a critical way that would prepare me for what the World of Triathlon would demand of me!

So what did I learn?

1) I learned that there is a HUGE difference between "working out" and "training"! When you are working out it is easy to come up with 100's of excuses, especially weather, as to why it is o.k. to skip that work out, and that decision will go un-noticed by those around you and can take years to show up in a negative way on the body.

2) Training however is much different, it means you have committed to a race, it is on your schedule, it means that you have paid $ for that race, it means you have told people, it means that in your near future you will face the "starting line" and a "finish line" of that race and every mile in between will either reward you for the training you did or make you pay for what you did not do.

3) Winter weather is what you make of it... the 20/80 attitude rule applies here. 20% is what the weather dishes out to you and 80% is how you choose to react to it.

4) Proper clothing and equipment is key to your success in training..... I now have clothing that allows me to swim/cycle/run in most any kind of weather conditions, I even have snow studds for my running shoes!

5) Any weather condition presents it's own challenge.....I now choose to see it not only as a fun challenge to overcome but also as a fun and different training environment, and I enjoy how it breaks up the monotony of running or cycling the same routes or courses over and over.

6) I love to run in the rain and I can do it without getting cold and I know that I won't drown

7) I love to run in the snow, can also do it without getting cold and I know I won't freeze

8) I have a "trainer" for my bike and can now get all my cylcing hours in no matter what the weather

9) I have equipment to swim indoors or outdoors so no excuses here

10) Training is far more fun than working out and provides constant accountability which is motivating to me!!

As you stare the 2007 New Year in the face, if you find yourself having difficulty with coming up with a Resolution for yourself or you are struggling with staying active year round, I would encourage you to spend some time pondering the difference between "working out" & "training" for yourself. It will apply to any physical activity you choose to pursue! Trust me there are races, games, matches, and tournaments for every activity you could possible think of, so find your activity of interest and hold yourself accountable by getting a date on the calendar of your life. I promise it will inspire you!

p.s. I just paid $ for my first race registration for 2007, that's exactly what I need to continue to be motivated in my Training.....

What will you put your $ on????

13 Things I Invest in Everyday

2006-12-06T20:20:00.000-08:00

1) The Emotional Tanks of my 3 Children

2) My Immune System

3) Relationships & Friendships

4) My 3 Childrens Self Esteem

5) My Marriage

6) Physical Fitness

7) Affirming those I Love and Care About

8) Functional Communication

9) Making my House a Home

10) Understanding my Brain & the Brains of those I Love

11) My Faith

12) Trying to live an Authentic Life

13) Myself - this is new & I am learning daily that I am worthy

My 1st Solo Headlamp Run

2006-11-29T19:57:00.000-08:00

Today was my first full day back to work after a nice LOOOOOONG Thanksgiving Vacation. I took 10 days off and enjoyed the indulgence of down time, project time and some major quality family time.

Today my first client was at 7am and I worked non-stop through to 4:30pm with no lunch break. Paisley has private voice lessons in Indian Trail on Wednesdays @ 5pm. It was looking like I was not going to get my run in today before dark. However to my surprise, tonight Adam was home early and offered to take Paisley to her voice lesson for me so I could go do my run before dark and before we all shared a family dinner together. Awesome gift from Adam to me.

By the time I changed my clothes it was dark :o(

I never run at night by myself, I just don't think it is wise or safe for a female to run at dark alone. I had several valid reasons why I couldn't do my run tonight, especially the fact that it was already dark, also very icy and very cold. However this voice inside inside me was saying that an Ironman Triathlete would not validate any of my reasons, but rather they would look at my seemingly valid reasons as lame excuses. That changed my whole outlook and attitude regarding the task before me. As I watched my inside attitude, and motivation transform (because I long to be and Ironman) I actually got excited about donning my new headlamp, cold weather gear and hitting the icy streets of my neighborhood in the dark!

As I headed out the door, it was 19 degrees, clear and all the streets of my neighborhood were covered with a solid sheet of ice. I started my music inside the house to get myself pumped up, I put on my snow tracks (basically studded snow tires that fit over my running shoes) my snow hat and my new cool headlamp, gloves and my sub zero running jacket.

By the time I got out the door down my driveway I was excited about my run adventure. I ran for 51 minutes and had a blast. I was never cold, I was never afraid, and was all caught up in rocking out to some really good music. I really enjoyed the silent dialogue that my head lamp made with all the head lights of passing cars. Last year I totally learned to love to run in the snow, a fantastic treat if you have the gear appropriate for the temps and conditions.

My Frontal Right brain loves to try the new and different, so maybe this year my new favorite thing will be running in the dark with my new headlamp, even alone in the dark. This is a paradigm shift for me.

Tonight I am grateful and proud of myself for making a choice that allowed me to experience success in conquering a long time personal fear of darkness for myself. I have had the unfortunate experience in my life of being stalked before and have for years had significant fears and issues regarding being alone in the darkness. The feeling of accomplishment tonight is very empowering for me!

Victory is Sweet!!!!!!!!!

Kathi's 1st Solo Post

2006-11-27T10:16:00.000-08:00

This post is A GIANT Thank You to my Blog support crew!!!!!!!!!!!

Some of you may not be aware that out of the 49 posts I have on my Blog, none of them have been personally "posted" by me. Oh yes, I have written the text and picked the photo's, which for my kindergarten level computer skill level is impressive enough, however the actual posting has been done by a "ghost team"! So now it is time to "come out" and give some thanks and major kuddo's to those who are so deserving.

Thank you to my "dear friend" and "sister of choice" and "Sisty Ugler", Kim Ellis who has posted nearly every post on my blog since the beginning. Taking hours of her own time to figure out how to even post a blog, and all for me, when I wasn't even interested in figuring it out for myself. I have shot countless e-mail and even more attached pictures in bits and pieces to Kim at all hours of the day and night and she always manages to put the puzzle together and create me a "blog post" that is beautiful. It has been like Christmas for me the past several months, as I run down early in the morning to see if my post that I sent to Kim in fragmented pieces, is put together and posted. It has been such a treat and a gift for me to see the color and artwork that she picked to go along with the theme I sent to her and she was always amazing at picking the perfect color or clip art to comunicate my feelings or mood. Kimmie, I love you and so appreciate all your, patience with me, your laborous hours of love that you have given unselfishly, generously & joyfully to my journey to Ironman. You even continued to post mine after you started your own blog. I am grateful and I want you to know how much of a gift you are to my life!

Thank you also to my "dear friend" and "sister of choice" and "GG", Jessi Thompson who was my initial inspiration to even start a Blog to journal my road to Ironman! And who generously gave of her own time to set up my origional Blog because I lack the skills to do it for myself. And who has not only pinch hit for Kim several times to post for me, but even created a few meaningful posts for me when I lacked the time or energy to creat one for myself, or lacked access to a computer, like when we were in Hawaii! And again what a gift and treat for me to actually wake up to a post, I didn't create and have it be exactly what I would have picked to say about that paticular event! And for being the one who finally made me sit down at the computer and said very lovingly and supportively, it is time you learn how to do this, let me teach you!What a gift it was for me to be the receipient of her gifted talent for teaching and have it be an uplifting, fun and confidence boosting experience for me. At 48 years of age I am just learning to not be afraid of the computer and Jessi has a special way of breaking it down, taking the fear and intimidation out and making it such a postive experience. Thank you GG for your patience with me, your loving and uplifiting instruction, and for not judging me for my lack of knowledge! Your investment in me was a gift!

And thank you to my "dear friend" and "husband of choice" Kevin for his patience with so many aspects of me having a blog:

*like all the extra hours I have spent on "his" computer

*like all my crazy requests for pictures with "his" digital camera

*like all the times he has come to my aide when I can't figure out how to do something

*like all the times he dropped everything to download

pictures from "his" digital camera because I needed them to

send to Kim for a post "now"

*like problem solving for me when I have pushed a wrong button and lost all my data

*like having A LOT of patience with me & putting up with my technological incompetence

Kevin I love you and am so grateful that God chose to give you to me. Of all the ways that you give to me, your support of literally "what ever I am crazy enough to pursue", is without question a huge love tank filler for me.

I am grateful that you are always my biggest fan, heartiest supporter, and most faithful encourager, even in my darkest hours of self doubt. You are the one when the "fear of failure" is attacking my self confidence and courage to go on, that embraces me and tells me that I can do it, that I am capable and that I am worthy of experiencing the success.

Your belief in me and your words of affirmation at all times of my journey are gifts to my heart and soul. I like myself better because of you and I am grateful for the love and support that you so unselfishly and so consistently bestow upon me. Thank You I love you with all my heart!

Posted proudly by Kathi Best with gratefulness to all who helped!!!!!!!!!!!!!!

Most Photogenic

2006-11-24T21:01:00.000-08:00

You see we have this 15 year old daughter (Paisley) who has this funny habit of taking her own picture with Kevin's digital camera. And then some times she takes several pictures, especailly if she just got new clothes or is she just discovered a new hairdo!

Kevin is the photographer in the family, so he has this really nice camera, he is always taking pictures everywhere we go. I can't even count the times that we have been running out the door grabbed the camera, gotten to our event and Kevin starts taking pictures only to realize there is only enough disc space to take 2 pictures because "someone" has taken a bunch of pictures of herself.

Or my favorite is when we went to the Medical Lake Triathlon to cheer for Kim and take pictures for her and Kevin pulls his camera out to start taking photos and the disc is full. Seems that "someone" had taken 69 pictures of herself the night before.

Thought you might like to see a couple examples of her work!

Thursday Thirteen

2006-11-24T20:41:00.000-08:00

Thirteen Things I am Thankful for

1) That I am saved by Grace

2) My husband Kevin

3) My 23 year old Son Adam

4) My 20 year old Son Noah

5) My 15 year old Daughter Paisley

6) The fact that we all have a great relationship

7) Triathlon & Tri-Fusion

8) A Career that matches who I am

9) True Friendships

10) My Sister Patti Gay :o) Love you sis!

11) A 29 year marriage that is in the "Mature Love" Phase

12) Vibrant Health

13) That Ralph Baker got re-elected as Assessor

Thursday Thirteen 11/16/2006

2006-11-15T06:34:00.000-08:00

13 Things that bring me JOY!

1. My 3 children, Adam, Noah & Paisley
2. Laughter of all kinds
3. Watching Adam & Noah play soccer
4. Quality Time with people I Love
5. Listening to Noah play guitar & piano
6. Giving to others in ways that Bless their day
7. Meaningful & Genuine Conversations
8. Watching Paisley Dance & Listening to her Sing
9. True Friendships
10. Being Inspired
11. Receiving Words of Affirmation
12. Sunshine & Blue skies
13. Being actively involved in the world of Triathlon

Starbuck's swim 11/12/2006

2006-11-14T06:57:00.000-08:00

On Sunday I racked up 2 1/2 hours of swimming time. Roger, Jessi, Kevin, Jennifer and I swam for1 1/2 hours at our Starbuck's swim. Then Jessi and I swam for another hour at a triathlete stroke improvement class at Whitworth College.

Jessi and I paid $50 to take a 6 week class, taught by the Whitworth College Assistant Swim Team Coach, designed to help triathletes improve their swim technique. The first week we were excited with anticipation of what we would learn and by the end of class we had our confidence boosted big time by realizing how much we already knew and recognizing that we were definitely the 2 best swimmers in the class. Wow, it is totally amazing to hear myself say that after a very long 2 year journey with a myriad of challenges to overcome with my swimming and underwater issues!
After the second week we were disenchanted with our Whitworth class and we both realized that we were not going to gain much of anything new from this class.
We both admitted that we had learned so much more from Roger, in regards to stroke improvement at our Starbuck's Swim in the morning than we did from our triathlete class we paid for. Once again this make me realize one of the significant benefits of being in a Club like Tri-Fusion with World Ranked Athletes who are so willing to share what they know with other Club Members.
Some of my favorite highlights of this past Sunday’s Starbuck's Swim were definitely the fellowship and coffee at Starbucks before the swim. Roger’s positive critique and personal swim technique instruction for each of us. Jessi taking pictures of us swimming, it was awesome to see what we actually looked like, since it is a little hard to see yourself in action when you are swimming, and also seeing Kevin really get into learning how to analyze effective and not so effective swim technique in everyone’s strokes with Roger. I learned a lot today and the pictures were a great visual learning tool for me.

My first TriFusion headlamp run!

2006-11-13T13:07:00.000-08:00

This was no doubt the MOST FUN I have ever had on a run. I had the worst cramp the whole time, but it wasn’t from improper breathing technique, it was from laughing so hard that I couldn’t breathe!
To start with we all met at Kirk Wood-Gaines home, where we had the pleasure of meeting his wife Susan for the first time. Roger let Kevin and I borrow two of his headlamp’s (picture above) since he was injured and would not be able to run with us. We all bundled up and headed out the door about 7:15pm for a 10 k run. It was dark, about 34 degrees and so foggy that it was difficult to see the edge of the paved road and literally impossible to see more than about 20 feet in front of you.
We all (Sam, Kurt, Jessi, Kathi, Natalie, Kevin, & Jennifer, (Kirk was suffering from the aftermath of food poisoning and Roger was nursing his twice sprained ankle) started out in a pack, we were huddling together trying to keep warm. About a half mile into the run Sam says, hey did anyone hear the News tonight? We all said no, so Sam proceeds to tell us that on Channel 2 News they reported that they found a dead body the previous night, on the very same road that we were running on! We are all like, Sam are you being serious?? And Sam is like yes, they said 2 guys beat him up and left him for dead, wrapped around a tree and stole his car. All of us girls freaked out and start talking about how we should stick together, and how each one of us would never go running on this road at night alone, on how we hate scary movies and bad guys etc.

Suddenly Sam starts running around like a mad man screaming into the bushes, yelling out to the bad guys and daring them to come out and how if they did he would kick their butts, we were laughing so hard as he was running around acting like a gorilla. Suddenly Sam surges ahead of us all and as he bolts ahead, we figured he was doing some kind of interval work (over achiever) or something? Anyway it wasn’t long before his cute buns disappeared into the fog ahead of us.

We continued to run and talk as a pack, getting warmed up and settling into a pace that worked for the entire group (except Sam). We were listening to a story from Natalie, listening intently, trying to hear every word over our own heavy breathing, concentrating on not missing a single detail. Simultaneously we all blurt out blood curdling screams, as Sammie jumps out from the darkness of the bushes screaming like a mad man. We stopped dead in our tracks to catch our breath that fright took away and then we start yelling and laughing and yelling and laughing some more; Sam you bleep, Ha Ha, bleep bleep you Sam, Ha Ha, bleep, laugh bleep bleep!!!!! As this drama echoed out into the darkness, we couldn’t help but be afraid of what else lurked out there. We were on guard and on alert for the slightest sound that wasn’t part of our group.

About the time we had all recovered and regained our breath and running rhythm, we see car head lights coming up behind us, as we moved to the side of the road to let the car go buy, we recognized that it’s Roger in his Subaru. With his car headlights behind us we have significantly better forward visibility, so he followed slowly behind us to light the way, it was great to have this helpful and attentive support. Roger followed us all the way to the turn around, where we thought we might meet up with Sam, but didn’t so we figured he went across the bridge to get in some extra miles in with his Seattle Marathon coming up.

On the way back Nat, Jessi and I got separated from the rest of the group and we had this creative genius thought to pay Sam back for scaring us so badly. We searched out the perfect spot to hide in the bushes, and the three of us got down on the ground like an Army Soldier in the trenches and waited quietly until Sam ran buy. As he approached, we were holding back our giggles and covering our mouths to muffle our heavy breathing. Here Sam comes and I am like wait girls, lets wait for the perfect time, here he comes, the tension is building inside us, oh my gosh, here he comes, he is right in front of us but, waaaaait…… we were going to wait until he got just passed us and then we would jump out and scare him, our hearts are racing! As Sam runs directly in front of us, we are about ready to explode with anticipation of the surprise attack and suddenly Sam turns his head lamp and shines it right on us and yells Booooooooo!!!!!!!!!! Wow aren’t you scary!!!! We screemed, laughed and then felt slightly disappointed that our sneak attack backfired on us but we quickly joined him back on the run.
Roger decides to come up along side of us in the Subaru (I think it was killing him not to be running with us) instead of following from behind, and he rolls down all his windows and opens his back tailgate and blasts his music from the car. We are laughing and singing and thinking it should be illegal to have this much fun while running. What a hoot, there were actually several neighbors that came out on their front porches to see what the commotion was and we are like, Hey, this is Tri-Fusion Support baby!!!!!!!!! WhooooooooAhhhhhhhhhhhh!!!!!!!!!!!!!!

We are now cruising back, getting into the music and some amazing conversation with ourselves and with Roger, laughing at the reactions of the various neighbors, rocking out to good tunes, enjoying the fun of the run. Roaaaaaaaarrrrrrrrrrrrrrrrrrrrrrrr!!!!!!!! When we were least expecting it Sammie comes up from behind us and truly scared the poop out of us, again!! Jessi literally went to the ground, as she was gasping for breath from laughing, screeming and yelling at Sam all at the same time!!!! It was Hilarious!!!!! I think Sammie even scared Roger, I saw Rog swerve the car and regain control just before he went into the ditch!!!!!

We were now about ½ mile from Kirks house and when we finish the run we were invited to go inside to warm up and commiserate a bit. Thanks to Kirks wife Susan and his adorable daughter Anna we enjoy some post run fluids and Pretzels, those pretzels tasted sooooo good!

Thursday nights are typically a family night for the Best’s, however both kids had plans this night and so we decided to participate in the run. What an awesome memory for Kevin and I with part of our Tri-Fusion friends. We will look forward to our next open Thursday, you can be sure it will be spent at least in part doing the Tri-Fusion Headlamp run!!!!!! This group event is a great tradition, thank you to Kirk and Susan Wood-Gains for hosting and opening their home.

P.S. My sweet husband surprised me the next day by purchasing us our own headlamps. These are so cool, I look forward to the next opportunity to turn mine on!!!!!!

Saturday Tri-Fusion Ride

2006-11-04T10:02:00.000-08:00

WoW!! We had quite an action packed and eventful ride this morning! The temperature was 45 degrees and the roads were wet from rain all night and early morning, but it did not rain while we were riding. Sam started out 2 hours earlier than the rest of us at 7am and we ended up coming to his aide after he crashed on the same railroad tracks that I did several weeks ago!!!! I got a chance to take a peak at his road rash, OUCH!! But being the Italian Stallion that Sam is he met us at our starting point and continued our ride with us road rash and all, crazy but inspiring!!

Roger, Jessi, Sam, Kevin and I headed out Farwell to Market, where Sam’s friend Rick joined up with us and we all headed out Peone. There is a set of railroad tracks at the crest of a hill where I almost got taken out by a Dump Truck as it skidded sideways coming up over the hill too fast and didn’t see that 3 cars on the other side of the hill had come to a complete stop. I heard loud screeching tires and the dump truck literally started skidding sideways right into my lane, for a second I thought I was going to be hit, it definitely made my heart rate spike a bit!!

We followed Peone to Mt. Spokane and then went out to do the Greenbluff loop, here Sam split off and headed for home. I am sure Sam is going to be very sore tomorrow, sorry Sam!!

We were ½ way around the rolling hills of the Greenbluff loop and we met up with Greg, he was in the middle of a scheduled 4 hour ride, it was fun to ride with him for a while.

Eventually Jessi, Kevin and I split off from Roger and Greg, they continued on and we headed for home, Jessi decided she had, had enough of her “new” saddle and Kevin and I had a “couples massage” to get ready for. About 15 minutes from home, something didn’t sound right on my bike and I realized that my front tire was flat. So Kevin and Jessi graciously stopped with me while I changed my first “front tire flat”!! A bit more challenging in the cold weather, the rubber is not quite as easy to stretch.

While inspecting my tire I found a piece of glass in my tire, I removed the glass.

After I replaced the tube, inflated it with CO2, we were on our way. I was thankful for my blue tire changing tools, and it was good experience for my confidence.

All in all it was an awesome ride, the weather was perfect, we all stopped to take off layers. The foliage along the course was so beautiful and the cloud formations were pieces of art. A great ride, with great people, doesn’t get any better than that.

Thursday 11/02/2006

2006-11-02T21:04:00.000-08:00

Thirteen things I dislike about Elections

1) All the TV adds on every channel all day long
2) All the campaign signs distracting from the beauty of nature
3) Having to vote by mail
4) Computerized phone messages regarding candidates
5) The spread of misguided information
6) E-mail messages regarding candidates
7) Ferociousness & animosity between Democrats and Republicans
8) Candidates talking trash about their opponents
9) Lies being spread about candidates
10) Uncertainty of my vote actually being counted
11) The way the Spokesman Review mis-represents certain candidates
12) Potential manipulation mail in ballots invite
13) The fact that “Election Day” has now turned into “Election Two Weeks”

Happy Halloween 2006

2006-10-31T21:09:00.000-08:00

At the Best house we love to give out the “BIG” candy bars and we all get a major kick out of watching all the cool, sweet and funny reactions of the kids when they see “the BIG bar”!!!!!!

We conducted our own Trick or Treater costume contest and I thought you might like to see the top three winners for this year……………

Third Place Winners: The Douglass clan

Second Place Winners: Neighborhood girls

First Place Winner: Emma Seppa Thompson as Eyore

You might think its corny but it really is a JOY thing for the Best Family and we think a fun way to see Halloween in a positive light………………..

Sunday Starbucks Swim 10-29-06

2006-10-29T10:26:00.000-08:00

Today was one of my favorite Starbucks swims! Maybe it was because my Frontal Right brain loves change or maybe because I learned some techniques to improve my swim.

Today we met at the New Starbuck’s at Wandermere. We had a small group today, Kevin, me, Roger, Jessi and Natalie. We were enjoying our coffee and conversation as we watched it raining outside and were thankful that for the first time of the season our swim was going to be inside.

Because we live in a region with 4 distinct seasons, to train for Triathlon year round requires lots of changes of venues and clothing. Two weeks ago we were braving the freezing waters of Medical Lake and last week we were doing our Starbucks swim in the beautiful tropical waters of Hawaii and now this week, with rain and 34 degree temperatures our traditional Sunday morning Starbuck’s swim moved inside where we took over the 24 hour Fitness pool.

Kevin and I had to run home to get his Polar Watch after Starbucks so we were the last ones to arrive at 24 hour Fitness. By the time Kevin and I checked in at the desk, the guy working the desk says: “o.k. I have to ask, what is with all these cool jackets?” I immediately spin around so he can see the back Logo and Kevin tells him it is a new Triathlon Club that is launching Nov. 8th!! And he says wow, that sounds really great and we are like Ya it is!

We had 2 lanes to ourselves and all jumped in and started our workouts. The pool temperature was perfect. We did our warm ups, our drills, our base sets and then it started. I saw Jessi ask Roger one question and all of the sudden the next hour was filled with incredible instruction.

We were all excited and were lining up anxiously to have Roger watch us swim and give us a constructive critique. It was awesome, and another reminder to me of how cool it is going to be when our club Tri-Fusion gets launched and we have all these group activities. We will not only be blessed having the fellowship of others who love Triathlon but the benefit of having others with much more experience than ourselves willing to offering instruction, helpful training tips and valuable wisdom.

Thank you Roger, that instruction was the highlight of my Starbucks swim today!!!!!!!!!

Hard Core Cycling

2006-10-28T03:32:00.000-07:00

Brrrrrrrrrrrrrrrrrrrrrrrrr!!!!! Today was my first “COLD” weather bike ride. Our Tri-Fusion Club President, Roger Thompson, extended an invitation to the Board of Directors (Tri-Fusion is a Triathlon Club that we have spent the last several months forming and will officially launch on November 8th.) to join him on his first “easy” recovery ride since his Ironman World Championships Finish in Kona, Hawaii last Saturday. Roger challenged some of us girls and oldies to join him saying this would be a great opportunity to actually be able to ride with him and stay together as a group. Kevin and I took the bait. Sounded like fun to us.

The ride was to take place at 8am Saturday morning, we were to meet at the Fairwood shopping center just off of Hastings and the ride would be 2 hours long. Kevin and I got our winter clothes boxes out and decided to lay our clothes out Friday night. Saturday morning when we arose, the temperature on our front porch thermometer read 32 degrees!!! We both started getting out another layer of clothing from our boxes. Kevin brilliantly says to me “Honey, today is the day that we discover what kind of gear we really need to ride in these conditions!”

Kevin and I got dressed in the first layer, loaded up the van and drove to Fairwood, which is only ¾ of a mile from our house, but we wanted to be able to take the camera for pictures, so we drove. Everyone was there and they were all putting on their many layers. Among us all we had every kind of warm cover they make from, gloves, shoe covers, skull caps, beanies, neck warmers, face protectors, leg warmers, arm warmers, etc.By 8:30am we were riding away from our parking lot. We would be riding out Peone Road to Mt Spokane. It was now 34 degrees and foggy outside, not sure what temperature it was for our bodies if you figure out the wind chill factor at 15 to 20 mph. All I know is, that I was so cold the first 30 minutes of the ride I considered turning back several times. The moisture from the fog was freezing on my glasses so I had to take those off. My feet and hands were freezing. My fingers were so cold and numb they were burning. I was literally afraid of frost bite and Kevin and I had an 11:30am couples massage scheduled!! So, for the first 30 minutes I rode with one hand and rotated placing one of my hands in the pocket on my cycling jacket to get it next to my body for warmth. Jessi actually suggested that I increase my effort to try to get my heart rate higher to help get my blood pumping through my extremities. So I decided to go to the front with Sam and step it up, and it worked!!!! Now I wouldn’t say that I felt warm by any means but I got rid of the burning and aching and no longer felt in fear of frostbite!!!!!!!

When we got far enough out Mt Spokane Road we broke out of the fog into some sun and I was happy that I had gone on the ride. Today I discovered another benefit to the Tri-Fusion Club, not only is there power (energy, motivation etc.) in numbers; there is fun in numbers. I can assure you that if I had gone on that ride today alone, there is no doubt in my mind that I would have turned around in the first 15 minutes and been back home in the comfort of my warm house.

Tri-Fusion Rocks, I love you guys and gals and look forward to making more “hard core” memories this winter.

Thursday 10/26/06

2006-10-26T06:53:00.000-07:00

Thirteen things that make me laugh

1) Most Jokes
2) Comedies on Stage or Screen
3) Adam & Noah repeating comedy monologues
4) Satire
5) Blonde Moments
6) Paisley getting the giggles
7) Making fun of myself
8) People watching
9) Clumsiness
10) A small child’s belly laugh
11) Amusing people
12) Silly mistakes
13) Most of my friends

Kona Underwear Run

2006-10-19T19:00:00.000-07:00

Well, the second time around wasn't nearly as anxiety producing as the first time. We had a great time in our matching underwear and pink bras. We got a lot of attention for it and had our pictures taken by a lot of people. There were at least twice as many people in the run this time as there was in Canada which was extra fun. One of these people is John Blaze (the real superman). If any of you saw the footage of Hawaii Ironman last year, you'd know his story. He is fighting ALS (Lou Gehrig's Disease) and was able to complete Ironman last year and make the time cut off (not in a wheelchair). The disease has obviously progressed, but he is here continuing to inspire everyone he meets, and even having fun all the while... yes, he too is wearing his underwear!

Thursday 10/19/2006

2006-10-19T08:26:00.000-07:00

13 Things I Love about Vacations

1) Quality time with family & friends
2) Freedom from routine schedules
3) No television or phones
4) Eating different foods
5) Laying in the sun
6) Change of scenery
7) Finding new workout routes
8) Having time to relax
9) Sleeping in
10) Having time to read
11) Not being a slave to the clock
12) People watching
13) Laughing more

Snorkeling Adventure

2006-10-18T19:19:00.000-07:00

These are some pictures from my first successful snorkeling adventure. It was so rewarding to have a wonderful time out in the water after after a few attempts that didn't work out due to claustrophobia/water issues. It looks like all my time in the water over the past almost 2 years has really paid off in more ways than in just triathlon.

Some of the snorkeling highlights were quality time with Kevin, floating over a sea turtle for about 5 minutes just ebbing and flowing with the tide watching it eat and swim, seeing gorgeous fish of all different colors, sizes, and shapes, and getting to sit on the beach afterwards relaxing and taking in the tropical paradise.

Swimming in Hawaii

2006-10-17T19:14:00.000-07:00

There are two great kinds of swimming here in Hawaii. One is in the swimming pool at the condo.

The other is in the glorious ocean. I had my first open water swim today and actually liked it much more than I thought I would. Although my throat started to feel a little sore (ironic because don't you gargle salt water for a sore throat), the waves didn't really bother me much. I enjoyed our "Starbucks Swim" with the other Tri Fusion members here and even loved being able to see all the fish. (I'm looking forward to doing some snorkeling tomorrow.)

It's the End of the World!

2006-10-16T16:06:00.000-07:00

Okay, not really. There are no torrential rains, no one running for the airport, no tsunamis, no one swimming back to the mainland... in all reality things are pretty much back to normal. Although, I'd be lying if I didn't mention that Kevin and I nearly pooped our pants when we were awaken on Sunday morning with the entire room shaking violently. Since we got to our condo so late on Sat. night we didn't go to the grocery store for food. This proved to be a bit of a problem when all the grocery stores were closed on Sunday morning with no power and lots of messes to clean up. So after waiting in long lines for donuts and coffee we were finally able to make it to a grocery store yesterday afternoon. It's been a great trip so far... definitely memorable. Kevin and I have been enjoying the laid back pace and even had a chance to go on a couple runs together. We're traveling with a great group of people which makes for lots of great conversation and laughter.

Here's a picture of some of the girls hanging out at the pool!

More updates to come!

Thursday 10/12/2006

2006-10-12T08:17:00.000-07:00

13 things I would like to do before I die

1) Experience a 30 day vacation
2) Finish an Ironman Triathlon
3) Own a boat big enough to sleep on
4) Take my kids back to Okinawa Japan
5) Do massage for free at a Nursing home
6) Visit New York City
7) Collect Social Security
8) Remain Cancer Free
9) See my 3 kids live rewarding lives
10) Renew my wedding vows
11) Be debt free, including my house
12) Get a 3 hour 4 handed massage
13) Have a 100th Birthday party

Hawaii Here We Come!

2006-10-11T06:55:00.000-07:00

Yipee! We are packing our bags for Hawaii. We leave Saturday for the Big Island and are looking forward to enjoying some fun in the sun, fellowship with great friends and also being in the middle of all the excitement of Ironman World Championships 2006! We will be taking our Cheering Talent to the next level as we cheer for Roger Thompson in his much earned Ironman World Championship Debut. The race is Saturday October 21st and you can watch it too if you go to: http://www.ironmanlive.com/ on race day. This gives you amazing live commentary as the race day evolves.

Kevin and I did a little shopping for the trip and I thought I would send you a picture of our matching outfit so you can spot us easily if you dial in on race day…Just kidding……about the matching outfit…...tee….hee!!

We actually did however do a little shopping and if you are a frequent visitor of my Blog you are aware of the Ironman Pre-event fundraiser called “The Underpants Run”! Well we were caught by surprise and “under-prepared” if you know what I mean in Canada! So this time I wanted to make sure we were prepared so I thought I would give you a sneak preview!

Make sure to check out the Blog as we will be posting from Hawaii!!

http://kathibest.blogspot.com/

TriFusion Strikes again!

2006-10-10T08:02:00.000-07:00

Here we are getting our tummies warm and full of the carbs that we will be burning as we plunge into the freezing waters of Medical Lake! Up for the frigid challenge were Kirk, Sam & Tanya, Roger & Jessi, Kathi & Mark! Lorie and Natalie did their runs around the lake and Greg finished his 3 hour bike at the lake!
This was our inaugural Tri-Fusion Swim Cap Swim!! Wow!! The swim caps are gorgeous as modeled by Kirk! It was awesome seeing all those red caps swimming the length of the lake. No doubt we were easy to spot, and looked good too!!
There are countless benefits of being part of a team, one of which is getting help with zipping up your wetsuit, thank you Lorie! I have thus far not managed to be able to zip up my own wetsuit. It was so cold we were shivering just getting into our wetsuits. Brrrrrrrrr!!!!
Here we are Die Hard Tri-Fusion Board members braving the elements to continue our Starbucks Swim tradition, make a memory and raising the bar for HARD CORE TRI-TRAINING!!!!! No wusses here!!

TRI-FUSION ROCKS!!!!!!!!!!!!!!!!!!!!!!!!

There are 13 Board Members who have worked diligently for the past 3 months, to organize a Top Notch Tri Club here in Spokane. As a unified board we have committed endless hours, writing a mission statement and bylaws, creating logos, getting sponsors, picking team clothing, designing a website, and creating group activities and traditions that will not only provide first class support but amazing fellowship in the world of Triathlon. We have our official Tri-Fusion launch on Wednesday November 8th. Check out our website at www.Tri-Fusion.com

TriFusion and the Colbert Half

2006-10-09T06:03:00.000-07:00

Tri Fusion was represented at the Colbert ½ Marathon this past Saturday by board members Kim Ellis and Kirk Wood-Gaines.
Congratulations Kirk on an awesome race, we know this was your favorite race of the year so far because you yourself have been quoted saying that your favorite race is the “next one”!

Not only did you run like a cheetah today representing our club in an impressive way. You emulated the true heart and soul of TriFusion by staying long after you finished the race to cheer for a fellow team member. This was over the top and was a perfect example of one of the purposes of our Club.

Kirk you make me proud to be on the same team as you! And by the way your smile is infectious!!!

Contratulations Kim Ellis on completion of the biggest race of your life so far……..… the Colbert ½ Marathon!!

I will never forget the phone call I got about 7 weeks ago asking me if after your first Triathlon season I thought you could train and be ready to run a ½ Marathon in 7 weeks. I wasn’t surprised that Julie had asked you, but I remember being stunned and amazed that you were considering it!! Well I wasn’t about to give you a way out so of course I said yes!!

I have watched you diligently carve out the long hours to train, even in the rain and I am so proud of you for taking on the challenge.

You were the perfect example today of one of the benefits of being part of a team. You were blessed by several TriFusion members (Kirk, Jessi, Kathi & Natalie) rallying around you in various ways to support your inaugural ½ Marathon race.
You made us all proud today by your determination and courageous spirit! Kim you have a promising future in Triathlon and I look forward to seeing what you choose to tackle next. Your journey to fitness is inspiring to all of us who are blessed to call you our friend!

Thursday Thirteen 10/5/06

2006-10-05T06:24:00.000-07:00

Thirteen Things that inspire me!

1) Seeing someone passionate about anything
2) Loyalty
3) Anything in Nature
4) Authenticity
5) Patriotism
6) Any husband who adores his wife
7) Someone who triumphs over adversity
8) Understanding Brain Function, living it, honoring it
in others and seeing lives transformed by it.
9) Doing something I have never done before
10) Quality time with my family or a good friend
11) Watching Paisley dance
12) Watching how my three kids navigate through life
13) Uplifting and upbeat music

New driver alert!!

2006-10-03T07:34:00.000-07:00

Public notification of a new 15 year old on the road with a Washington State Learner’s Permit. Has been spotted near various businesses in North Spokane, but most recently seen around the 11,000 block of North Normandie.

She is cute and looks innocent but she is armed and dangerous behind the Wheel of a Dark Blue Suzuki Vitara. Please call 280-0627 if you notice anything suspicious or alarming or feel your personal safety is in jeopardy.