Setting Goals...2012 on the Horizon

With the New Year about to begin the inevitable question of what goals to achieve and of course resolutions to set begins. Question is have you sat down and seriously considered yours?  Well as I had this discussion with a good friend of mine on our run today I thought it might be helpful to throw out a few ideas on how we as coaches set our goals. 

So here's a few tips to help get you started on your path for a bright and happy new year...


#1 - Write down your top 3 goals for 2012
*You must be honest with yourself
*This can include all realms of being - family, athletic , spiritual, work, financial...etc.
*Write them down with a pen and paper - or at least type them out. The actual process
of having to write them down will drive the commitment home on a bit deeper level.

#2 - Share them with your most trusted friend, relative, spouse, or advisor
*By sharing our goals and dreams with someone this verbally encourages commitment
*This also encourages discussion about your goals and how well you are meeting them

#3 - Re-evaluate
*Re-evaluate where you are with your goals every 3 months...are you really doing what it takes to meet your goals? Why or why not?
*If you are on track - congratulations! If not this gives you opportunity to figure out why - a key component of being successful
*When you re-evaluate ask for help from your trusted friend or advisor if you are having difficulty meeting your goals


#4 - Keep your "eye on the prize" 
*Create a visual stimulus and reminder to help you keep on track
*And/or keep a log or journal that you report in daily.
*This can be a vision board, picture, notes to yourself, or the actual goals themselves
*Tape them to your bathroom mirror or closet door - somewhere you have to face your goals and
are encouraged to meet them daily...

Remember the most important thing...the KISS Principle!

K - Keep
I  - It
S - Simple
S - Silly

After many years of coaching, teaching fitness, and advising others on improving their health, wellness, and athletic goals I have found a very common theme that we all can learn from.  Many fail in reaching their goals simply because they focus on the negative, make things to convoluted & complicated, and simply stated - make too many resolutions. Two or three should do it folks. They should be sufficiently challenging to garner your attention and a certain level of commitment. But alas dont make your goals so un-attainable that they become the proverbial "pie in the sky".

Set your goals, make a commitment to see them through, and as Nike says "Just Do It"!

Wishing you all much happiness and many blessings in the New Year~

cheers,

jl

"The Northface Endurance Challenge 50k"

Wow - okey - it has been quite sometime since I posted some thoughts, happenings, and adventures.  Well - on my top 3 list of news years resolutions is to write monthly on my blog.  Why wait til New Years...better now than never.  So - here it goes....

The Northface Endurance Challenge
WOW - what an adventure!
Having run quite a few ironman/marathons by now I was excited about the opportunity to try something new this year - a 50k (31miles my non-metric peeps). I figured this year was a great opportunity to take a whack at the NFEC as I was coming off a solid season of racing, good health, and had built a nice big base of quality running fitness. I also had a partner in crime join me in this adventure and it made all the training, blisters, and long days on the trails way more fun! I also had the support of my hubby Dave who seems to always under my various endurance urges and adventures. He's also a huge help when my legs are sore, its getting dark outside, or I'm just plain tired and need a hug :) Thanks honey!

So, as it turns out the NFEC was to be my first 50k. As I soon learned this event is not for the faint of heart as it has close to 6300' of vertical climbing and in the ultra running world is considered a pretty challenging event.  Nice thing for me though is it was close to home turf and on many trails I've run off and on over the years....Coastal Trail, the Dipsea, Tennessee Valley, Muir Beach, Cardiac Hill, and Suicide Canyon to name a few...

Also as the 2011 Northface Endurance Challange is a Championship race it brought out some of the biggest names in ultra-running.  So in many respects it was much like an Ironman. Age-group athletes get to start and compete on the same course as the elites (pro's).  How fun is that??? VERY! It was truly remarkable to watch many of the 50milers compete for a $10,000 prize purse. Simply amazing individuals their depth of talent and running abilities is simply mind-boggling and something to be inspired by.

For those that like a visual here's some great footage from YouTube~
Spectacular Preview of Team Soloman and the course....

And more footage courtesy of the "Endurables"

The race...
Anyway, when you've been in the endurance world long enough it seems the urge to try something new and a bit scarry seems both daunting and exhilerating at the same time.  While the distance alone is enough to make most nervous what I found most humbling about this course was not just the distance, I was pretty sure I could handle the couple extra miles, rather it was the difficulty of the course combined with the distance. You can check out the race course and elevation details here on their website in case your interested in the event yourself. http://www2.thenorthface.com/endurancechallenge/races/2011/ca/index.html

What this sort of event requires most is what I call the "3 pillars" or 3 p's of endurance racing (P to the 3rd power for you math geeks :) anyway - in a nutshell it includes this ---> "patience, pacing, and positive, relentless persistance". 

Training...
If you've had a full year of racing and are at the end of your season than chances are you are pretty fit by the time training for this event rolls around.  If you can make sure you give yourself time to recover from your summer racing exploits and maintain your fitness just enough, sprinkle in a few quality weeks of hills, hills, and more hills than you should be able to cover the distance of the NFC. The ticket is to be sure to do enough quality sessions of combined running and hiking in the latter weeks that strengthens the legs eccentrically (downhill loading folks) as their's lots of it - simply put the quads and calves take a beating.  You also have to get used to carrying some sort of hydration system (ie. camelbak) as the aide stations are fairly far apart (4+miles).  If you can do all this - than its quite do-able.

Out there in the real world though I couldn't help seeing some things with my coaches hat on....
To be blunt I did notice quite a few "not-so-happy-campers" who apparently didn't do their home work. Yes, simply put this course has hills and lots of them...oh...and did I mention big ones! Several of them left me hiking at L2 heartrate and demanded no running. Like the mountain itself wanted you on your knees! It indeed was a humbling experience and I saw many who simply were not prepared and suffered badly.  There is a way to avoid this though....

#1-Add some hiking in your long runs
#2-Even go away on a big hiking trip (I went to Yosemite with some friends :)
#3-If you can't see the top of the hill than HIKE it!
#4-Wear your heart rate monitor, if you are well out of your L2-3 (ie. L4-5) for long-periods of time - hike!
#5-Think of it as a long day - like a 1/2 or full ironman
#6-Pace yourself - its along day
#7-Eat & hydrate early and often - dont get behind!
#8-Stop and smell the roses - it just might save your race :)
I realize many veteran ultra-runners have a steady debate going on the Garmin issue. I have to say while for some it might not be useful for me I found it essential. I loved knowing what mileage I was at - it was very motivating to see miles 26, 27, and 28 tick by.  It also really helped me control my effort on the hills - both down and up.  For me, being this was my first 50k, I found it particularly useful as sort of a "fact-finding mission". And though I am "intuitive" and skilled enough as an endurance athlete to know my own body by know I still found it fun and useful. So - bottomline....my suggestion to you is decide what's best for you and run with it. Personally I enjoyed having the info as it allowed me to relax and it really was fun downloading it to my training log and re-tracing my steps on the Garmin site...yes...my feet really did carry me that far...so cool! I got to relive the whole experience on the player in my workoutlog.

Now...though - one thing the little devil did do is it revealed the course was a teensy bit long - 1 1/2 miles to be exact! I was pretty cranky for awhile until I cross referenced this with a few other of my Garmin wearing buddies and found out that they expereinced the same headscratching feeling of "man this course seems really...long".  So yes, I did indeed feel good about that and it also helped save my fueling strategy.

The "Coach"
Now sometimes just being a "participant" is tough when you are also a coach.  I have to say that while I was completely absorped in my own event I couldn't help being the "thinking athlete" and coach that I am.  Why? Because I couldn't help but notice a tremendous amount of completely avoidable, un-necessary suffering out there (not the performance kind we press ourselves for - the hanging on for dear life kind).

Some thoughts on this...
#1. Be prepared! Simply put, do your "homework people". Read up on the course, know the type of terrain and elveation you will be dealing with. Do some of it in practice as often as you can and is healthy. Pratice, practice, practice (that's why in school they call it - "practice"), and finally, know your belly & your brain.

#2.  Stay positive.  If you are a triathlete and have done a 1/2 ironman or two or are even a seasoned ironman or marathon runner its pretty simple stuff actually. Set yourself up for mental success, realize its a long-day, give yourself permission to relax and take your time, and if you get the devil on your shoulder - fuel your brain and body with positive images and some mountain dew.

#3. Be persistant.  Bottomline here folks is relentless, positive forward motion.  Find a way to keep putting one foot in front of the other. We all hit bad patches - ride the wave - envision your success and seize it.  If  it was easy everyone would do it....and isn't that exactly why you "chose this challenge". To challenge yourself and stretch those boundaries of what you perceive to be nearly impossible or just plain hard as hell. Stay positive, stay focused, and be the success you want to see.

Final thoughts...
Simply put - I LOVED IT!!! Yes, I would do it again. I was very fortunate to have great friends to do it with - athletes whom I've coached, respect, and admire to train and race with....and tons of positive energy.  I have to admit - I felt good. Did I have a few low points - sure - there are always a few rough patches.  But, I did choose this event for the challenge, I knew it would stretch me, I knew it would be hard, but I also knew it would be a great big adventure (thanks Loni and Steve!). I had such a great time I forgot where I was sometimes. I just enjoyed the "blurr" of beautiful ocean views, the amazing smell of the redwoods, and beautiful wavy golden hillls....The bonus? I got to geek myself out on all things ultra-running - something fun and new. I felt so good at the end I just really got to let it all go and "let the horse out of the barn" so to speak. It really was a blast (did I mention how cool it was too:).

In short my first ultra-running experience was a great one.  Though very challenging, I also chose to let it rip the last  five miles and run as hard as I could in to the finish line. Yes, I paid the price with very sore legs....but I also got myself a nice visit to In-and-Out burger where I just happened to bump into one of the legends of Ironman history - Wendy Ingram with her family. We chatted about the event, the quality of the field, and of course the jaw dropping scenery.

What truly makes this such a memorable and fun event is that so many of my friends and local running buddies from Santa Rosa participated.  It didn't really seem to matter if you raced long or short on Saturday or Sunday....or were an elite (like Tyler Stewart) or amateur - everyone out there was pushing the line of their personal limits and enjoyed the same love/hate comraderie this course brings.



Realizations....
I also did learn and realize a lot of things about myself out there....largely that I am one of those "crazy endurance people". I also realize I don't care what anyone else thinks - it makes me happy and I like it...and that's all that really matters. I also realize mountain dew, ruffles, and salty potatos are like eating chocolate cake on your birthday when the going gets rough. I also realize I love vanilla bean Gu! I couldn't help but also come to the full realization that I wouldn't want to do this without the support and encouragement of my hubby Dave and my good friend and training partner Loni Behler.  They both put up with all my hair-brained ideas and really 'jump on the bus' when its go time. Thank you both so much!

 So yes,
now the books are finally closed on my 2011 season.  It was a great year and there was just an immense sense of comraderie and accomplishment for tackling this beast of a Challenge among others I'd set for myself this year.. Will I do it again - yes - that's for sure. My final thoughts from the whole experience is do what ya' like, what makes you happy, and keeps you motivated - 'nuff said'!

And yes, another bit from YouTube - I couldn't resist....
Just in case you're curious...

I hope you all enjoy a happy, restful, and re-juvinating holiday.
Or as we say back home....Happy Holidays Ya'll!

jl

'Double Dippin' at the Full Vineman...thoughts on IMCDA & VM

IMCDA 2011

The 2011 Full Vineman and Barb's Race events are officially in the books and as I look back at this year's events I can't help but smile.  This year was an incredible series of events that seemed to build on each other in so many motivating and inspiring ways....its almost too hard to describe.  But alas I'll make an attempt and share some stories as to just how special this years events were and how the Vineman events once again left their mark on so many triathletes hearts. 

As many of you know its been a long time...really long time....since I raced at the Vineman. 2002 to be exact - almost 10 years ago.  Next year - 2012 - will mark the 10th anniversary of a uniquely challenging event and series of circumstances in my life that challenged me as a person on every level one can be challenged. It stripped me raw, down to the core, and changed my life in many ways I'd never dreamed of. But - I'll get more into that later.......

 

First - this year! Hmmm - well in short I got excited, talked to my hubby, and than with eyes wide open - "jumped" on the band wagon and hit what we affectionately call "the idiot button" for Ironman Couer d'alene (IMCDA). Alas there were all the key ingredients I look for when choosing to do an Ironman - location, timing, finances, motivation, commitments - personal/family/work, training partners, am I willing to make the sacrifices needed this year, etc...these are the same things I outline and suggest athletes I work with to consider before signing up. Unlike the pro's ...most of us work, have families, and other commitments that don't permit us the flexiblity in time we'd love to have when training hard. So - it is wise to sit down, look at your commiments, check the calendar and bank account (entry fees are outrageous), than have "the talk" with your family.  Only than can you truly focus and enjoy the process of training and preparing for an iron-distance event.

Anyway, 2011 IMCDA....

WOW - crazy cool event! I will say to date that is THE COLDEST swim I've ever done. I've swam in 52-53 degree temps many times...but a whole lot different when its 2.4miles. WOW! All I can say is that I had an "ice cream head-ache" and what I thought was a broken finger on my way out of the swim to the bike. Alas....it was just the cold and by mile 40ish I did finally "thaw out". And really - despite the cold water and slightly slower 2 loop swim format from Canada - I was really happy. I seeded myself wisely, got on feet, stayed on them, and really controlled the effort. Did it take a lot more energy than normal? Well yes - it was 52 degrees after all....Onward....!

The bike went well for the most part. I actually was faced with some mechanical issues. Derauiller hanger got bent, shifting was crap and alas was stuck in my little chain ring for 90 out of 112 miles..but oh well...make lemonaide my frenz. It actually turned out to be a good thing on such a hilly bike course.  All was good, had a few stomach issues from the swim effort....but happily got off the bike to T2 and made a rookie mistake. Left my Garmin head on the bike! CRAPPP!!! My fast 2:30 T2 turned into almost 4minutes as I had to run back and beg the volunteer to let me into the bike corral to grab it. Geez...well...needless to say I won't make that mistake again.

On to the run....
At this point I sorta knew where I was in time. I was a little nervous having had a slower than normal swim/bike combo but...hey...I just put it out of my mind and focused on the task at hand - the marathon. I knew I was in the best run shape of my life right now and fortunately not injured like at IMCanada like last year...so it was time to relax, focus, and "get er' done".  That's the whole thing with Ironman - at some point you have to "plug in" and focus, focus, focus. I think looking back on this years experiences that this is one of the key ingredients that helped me be successful - and that ultimately led to back-to-back PR's at this distance - its the ability to focus, get down to work, and stay on task. Its very HARD to stay mentally focused and plugged in that long - its takes a tremendous amount of mental energy actually - BUT - if you can do it...than that's where the magic begins....:) 4:15 - a new marathon PB and PR at this distance. I was ELATED, on CLOUD 9, and just in shock! The day rolled out bumpy but I was able to move past the hurdles (jump over them actually) and take the beast by the horns so to speak. So ....why do the Full Vineman than???

Loni B on her way to a new PR!

Loop 2 at the Vineman...



FULL VINEMAN - 2011

Well - turns out I had quite a few people ask me that question actually...after all I had a great race at Coeur d'alene and nothing to prove...but...alas this was one of the motivating factors for me. Really - I felt no pressure, I was totally relaxed, and toyed around with the idea a bit. And though I signed up, I was playing it week by week to see how my body and my brain recovered before I finally made the decision to go for it.

Turns out I nailed my recovery....

Rested tons, felt healthy, all my home and work responsiblities were taken care of. I even got to go on a mini-vacation and got a big boost seeing my family at our re-union for my granmdparents 60th wedding anniversary.  In short, while I was still focused I was also very relaxed mentally. So as my body came around I found my short workouts kept getting better - and in fact - I felt great! So - it was go time - again...:)

I also had a bit of un-finished business. I had demons to meet head on - it was time to put them to bed once and for all. You see, as I mentioned before...next year will be the 10th anniversary of a very life altering series of bike crashes - one - very serious. In the hosptial for almost a week, wheel chair for 4months, physical therapy solid for almost a year and than in and out for another 1 1/2. Broken pelvis, collarbone, ribs, stitches, head-injuries, re-constructive surgery...and the list goes on.

It was a blessing that I don't really remember anything - anything except the pain of a doctor telling me I might never run again, the pain of not being able to sleep for months, of nightmares, missing my training, friends, and life...of broken hearts and relationships....and a broken spirit. It was a journey - but alas it made me the athlete and person I am today. No matter how bad things seem, how much a race "hurts, or what ever the pressure is....it pales in comparison to the realization that we are blessed each day to pursue our passions, loves, and the things that bring us joy. Alas, we are fortunate to be able to put one foot in front of the other....

So - when the going gets rough - I have to smile...because I am SO LUCKY my body and life allows me to do the things I love. There - I've made my peace - and was finally able to put my demons to bed....as my crash happened at the vineman. I did it you see - from "I will never get on my bike ever again, I will never do the Vineman again, too 8-ironmans (all post-crash), 2 new PB's...and a Vineman finishline"....I'm still in shock myself. But - its finally started sinking in...and my heart is full of joy....what demons??? Nothing but angels and blue skies for me :)

So there I was - on the start line for - for the first time in 9years...to complete a triathlon at the Vineman once again. Was I nervous - well, hell yeah - its an Ironman after all...and I was in "un-charted territory". I was about to cross the line of what my previously held boundaries were - in more ways than one. And ya know - I was happy, surrounded by friends, family, and my teammates - everyone who loves me and cares about me. I was pumped!!!! And than...the gun went off....and it was "go time"!

Home-town advantage....

I hugged Loni, Steve, my hubby Dave, Renata, and high-fived my homies...than jumped in the river to warm up.  And than ya know what - I had the best swim ever!@! I love the river! We swim in it every week and it WAS SO COOL to be racing in it....two loops...piece of cake. Totally wierd - Layne and I turned to breath and saw each other in the middle of the swim...how cool is it to recognize your homies with a 1000people in the water? I do have to say I can't figure out why people where standing at the end of the turn...but I guess for an athlete new to long course this is a great advantage. So, I was in & out...than on to the bike.

A bit slow in T2...but...it was cold and grabbed the arms warmers...plus it was SO COOL hearing people I knew cheer for me. But, I wanted to get out and on the road and relax....it was time to do our "home-town" ride. I've done this ride 100's of times....and now...I'd finally get to take a whack at it during the Vineman.

So - I just relaxed - took it easy and watched the reckless hammer the first 40miles of the bike. LOL! Well - one good thing about being in your home-town is you know the course! Definintely an advantage....I knew where all the aide stations were, when to be careful, where to slow-down, and where to stay aero. I also knew this was turning out to be one of the most "exceptional" weather days we'd had on record for the Full Vineman in quite some time. 

So got through lap 1...chilled actually...stomach was a bit off - so decided to slow down and chew on some salt tabs to let some fluid in my belly absorp from the swim. Really was a bit off but felt good by the time I hit Chalk Hill and the turn around.  Lap 2 - stomach finally settled and things wee feeling good - than WOW - tail wind on Dry Creek to Canyon!!! Rare that it happens but absolute MAGIC on race day. So cool!!! This was turning out to be a great ride. Had to enjoy the ride here though we did get the wind in our face from Geyserville to Chalk Hill. 

Anyway -  I was surround by people I knew and was having a great time on the ride.  Even the bike course marshall rolled by a few times and gave me a "hey jenny & thumbs up" a few times. Wow - home-town racing was fun!!! I did see quite a few people get drafting penalities - people - all you have to do is sit 3 bike lengths and you're 100% legal...pass when you need to pass...no big deal! Oh well - I just focused on me and doing my thing.  Saw Kyle on top of Chalk Hill and reported that I was feeling great and "on fuego".  Steve  & Kevin B were on the run, Kent Yinger and Danny Walters were crusin up Chalk Hill with me, and Layne who caught me at mile 40 of the bike was :20minutes up the road...Loni was doing well...and all the TTE girls doing Barbs were on the run course...so most of my buddies were having a great race. No negative thoughts entered my mind that day...I just remained at peace...and was looking forward to the run.

Rolled into the highschool and T2 and was elated! I made it off the bike in one piece and put my major concern behind me. I have to say Russ and the Vineman crew put together an amazing transition area - I LOVE the knew venue inside the Windsor High School quad. Beautiful, well-organized...got in...got out and off to the run course.

A challenging run course...with so many rolling hills I knew this would be a bit more challenging than IMCDA - this is also where I was really testing the waters. This is where I was going to find out if I REALLY had any legs left after my race at Coure d'alene. So - there I was - nervous, excited, elated.....I quickly realized rule #1 was going to have to be to "get plugged in asap" and to control my emotions. Otherwise I was going to run too hard and blow myself up!

Lap 1 was AMAZING - I was flying and felt GREAT! I took it out a little too quick but dialed it back right away and got down to business.  Started to execute my plan and get my brain locked into my world on the course for the next 4 hours.  I've run the course many times and knew all the twists, turns, hills, and corners to navigate. I had a plan and I was going to execute it - but - as in all races...things happen sometimes and Lap 2 is where the going got tough.  I was 10 miles in and as usual at Ironman - this is where the race begins for me - but I knew it and I was ready. Time to get down to business. Its sorta like mile 80 or 90 of the bike....you're tired, you've gone a long way, and you realize you still have quite a ways to go.

So much for "relaxing" and enjoying myself - well - when it gets down to it I am an "athlete at heart" and I just couldn't help myself....I wanted this thing - and I wanted it bad. I saw Kyle and Naomi with Layne in front of me - encouraging him - he was having a tough day...and others, struggling but "fighting the good fight", and all of a sudden I had the realization slap me in the face that I was living my dream. I was running, running the hills strong, tackling my demons, and I was having a great race at the Vineman.

I finished Lap 2 and the finishline area where my hubby Dave was working at the announcers booth - what a man! All I can say is I LOVE MY HUSBAND!! Wouldn't ya know it - he was playing my favorite music - Black Eyed Peas "BOOM, BOOM - POW"!!! He was giving me my splits over the loud speaker and I couldn't believe what I was hearing....I was at --- on the clock and on my way to another PB as I went into Lap 3 - if I could hold the pace. That's all I had to do....but I felt like hell. My stomach was starting to go - ya know - bad thing when there is no porta potty and you REALLY need one.

In retrospect I was having so much "fun" that I should have realized I was running into the aide stations faster than I planned and took on a bit too many calories and not enough clear water. So - after a much needed stop to clear the guts out at the start of lap 3 I ran to hang on. I was SO GRATEFUL to all my buddies out there - this is where the home-town advantage really paid off. I felt like I was going to vomit the whole 3rd lap - but as I told myself many times before - how is this any different than a sprint race? You push hard, til you feel like you are going to vomit...than hang on for dear life and pray - and that my friends is exactly what I did. That 3rd lap was a crusher!!!!

I have to thank the Coppingers, Julie Hadley, all my TTE Team mates, Kevin B, Naomi, Kyle, and all my empire running buddies - bless you!! Without your cheers, words of encouragement, and gentle push I don't know if I would have kept running that hard. But alas I did....and as I rolled to the finishline I saw Amy and heard my hubby and willed myself to run faster and grab the banner and say yeah "bi....ch" I did it!!!! Than I hugged Amy and cried my eyes out.....

So that's it ya'll....my story. I'm still shaking my head with dis-belief. But for all the nay-sayers, negative nellies, and skeptics - open your hearts, open your minds, and open your eyes to the possibilities around you. Dreams do come true and you can meet your match and climb over it to the top of the mountain.....

JL

Getting Strong....2011

Well folks,
Believe it or not we are not far from fall! Scary - I know. Our new joint training group effort with Echelon Cycle & Multisport starts this week with a group we'll help get prepared for the "un-official" local world championship race at the "Ukiah Sprint Triathlon". Ukiah has a warm place in most local Sonoma County triathletes hearts as in these parts it generally marks the beginning of fall and the winding down of a long season of spring and summer racing. For all you "triathlonaholics" this is a really great race to go blow doors, kick up your running shoes, race "one more time", see all your fellow "triathlonholic buddies" and than go have a beer in Hopland with the rest of the Santa Rosa Tri community.

Preperation....Getting Strong
This year has been an incredible roller coaster ride of hard training, hard racing, and un-forgettable experiences.  And largely done with my Santa friends and TTE teammates. From pool time in seriously crappy weather, to training camps, indoor rides, desitination "training", to race, after race, after race we tested ourselves together, got strong together, got fit together, and prepared our minds and bodies together for the rigors and adventures we all had planned this summer.

I think the best part of my build-up to key races this year is that we did this - together - as a team. No "secret training" here....we all "showed up" to practices each week, put on our best can-do attitudes, and than set to the task of helping each other get strong. Each week we challenged each other in lots of different ways but always seemed to bring out the best in each other. One of the girls always says..."so what are the speed demons up to this week - I'm just gonna hang on"......Hmm - I can sympathize - we've all been there.  But - I firmly believe that "misery loves company" and its so much easier to suffer together in silence than alone - so why do so many triathletes continue to go it alone?  Hmmm...something to ponder. All I know is this - I'm very happy to have my teammates in my toolbox for when the going gets tough.

I also have to say this is one of the best crews I've trained with in many years - the positive energy, generally solid teasing, and weekly trash talk has become a mainstay of my training routine. Bottom line for me and what I've found with most of our teammates is this - we can't get fit if we always train alone - we need each other  to help keep us honest, bring each other up, and challenge us in ways we never thought possible...all while extending a hand when needed (ok maybe a shove now and than too) and of course - always, always with a smile (of course...:)

Building upward...
The season started with a bang - lots of "tune-up races" - 1/2 marathons, 10ks, ride events, and other challenges. And as spring eased into the summer tri season a good number of the TTE crew dusted off the running shoes at various races like the Napa events and Wildflower.  After these initial season starters many "got down to business" and begun the hard training and focus required to get "race fit" than spring-boarded to exciting challenges they set for themselves - including Ironman CDA, Vineman 70.3, Full Vineman, and Barb's Race - each bringing a series of challenges, victories, and learning experiences for the next.  And now that key events and things have wrapped up I like to re-evaluate my season and  those of the athletes I coach.

So as you get down to the business of planning to work on late season races and improvements for the fall or even next year take a moment to look back at your training, races, and goals (ok - you have to be honest with yourself here) and re-evaluate some things.  Otherwise next season you might wind up frustrated, disappointed, and just like any other hamster spinning his wheels....

Here's some food for for thought...

*What went well this season?
*Did you get the results you were aiming for?
*What didn't go well?
*What can you do better?
*Do you know what your immediate goals are?
*Did you meet them?
*What are your Big Picture Goals (think 2 - 3 years from now)?
*Are you getting what you want out of this?
*Do you need help?
*What made you most happy?

Again - big picture here is to be honest with yourself. Taking the time to re-evaluate your goals, races, and training are an essential tool in moving forward and making progress towards reaching your dreams.  So - don't be afraid to dream big, take a risk, and be honest with yourself.

Now go grab that pen and paper - and get to work ya'll!!!

As always...Happy Training.  Cheers!

JL

Vineman 70.3 - race weekend!

Its GO TIME Folks!!!

Good luck to all of our TTE Nation teammates headed to the start line at the Vineman 70.3 once again this year.  Here's the scoop on festivities for the upcoming weekend.....

Friday, July 15th -> Wetsuit Demo Day with TYR - Johnsons Beach
10:30am -12:30pm
Come checkout the latest suit from our favorite swim gear folks TYR!
You can try on any suit you'd like and jump in the river for a swim to test it out.
TYR reps will be on hand to help you find the right size, fit, and answer any questions.
 Dave Latourette will be interviewing TYR and leading a river swim workout.

Friday Nite Pro Talk -> Windsor High School @ 7:00pm
Yes - you can be just a few short feet away from meeting your favorites pros who will be
here racing this weekend. Dave will be hosting a fun "talk show" format Q&A with the pro's,
giving away some cool sponsor shwagg, and will be giving you all an opportunity to ask the
pro's all your burning triathlon questions!!! Be there or be square!

Saturday, July 16th - Vineman Expo and Registration 10am - 8pm @ Windsor High School
Athletes will come and get registered, listen to the new mandatory pre-race video talk, and
can than head to the the expo with family and friends to relax in the sun, sample some local
food and coffee, and shop triathlete style of course.

Come join us for a bit of fun and relaxation before the main event on Sunday!

Sunday, July 17th - Vineman 70.3!
Its Race day folks! Come join us race morning at Johnsons Beach and/or at the finish line, either way you're guaranteed to have some fun. We'll cheer on favorite pros, friends, and bring home wine country style to our Le Crema finishline expo.

See you there!

Its Go Time!!! Its "Vineman time" folks :)

Well folks - its that time of the year again in the Latourette house hold and the Sonoma County Tri-scene in general.  Yes - its that "Vineman time" of year. If you live in these parts and are a triathlete of some sort than chances are you've been recruited to volunteer, race, or both at these annual premier events. 

The Vineman family of events are the classic definition of the "destination race". With the race starting in the beautiful Russian River and meandering through numerous wineries, foodie hot-spots, wine-country spas, and hot-air balloons - what's not to love?  At this time of year us "locals" feel like the luckiest triathletes in North America....so if you've never raced or volunteered and are looking to enjoy the triathlon "lifestyle" than the Vineman should definintely be on your "must-do" list of events.

With that said let's get down to the nuts and bolts of those racing the Vineman this year. As many of my teammates and friends are ready to give things a whirl again this year I thought I'd throw together a combo race report / coaches corner with thoughts and tips for how to approach your upcoming races this year.

Also...just a quick course update - the water and weather are PERFECT this year for some fast times and maybe a new PR! And as my TTE nation teammates love to say these days "PR or ER baby"!!!
So - this begs the question - do you have your race day plan in place?

Hmm...what pacing plan?
I had the privelage of observing many different race pacing strategies at my last race three weeks ago in Idaho. A group of Santa Rosa tri-geeks made the trek out to Ironman Couer d' Alene for a little long course racing action, fun, and a change of scenery .  Race day was to say "interesting" at the very least and presented all the usual ups & downs for many. But, when all was said and done it wound up being a stellar day for some and a "tough day" for others with all the usual drama and wild stories typical of these crazy things.

I have to say that the approach to pacing and race execution was really as different as the bikes you see in transition amongst the athletes I knew racing, and what seemed to work for some didn't work for others. In the end what was exhibited that day gave way to a wide variety of results and new learning experiences.  As with any race - especially an Ironman - the one thing that you can usually count on is that something always seems to happen and the day rarely rolls out "perfectly" and this day was no exception.

My race. 
So yes, I did want to tell the tale of my latest adventure, as at the end of the day - it was an incredible race for me and I have to say - a HUGE learning experience that I hope will not only help myself but others.  I think this is one of the key features of long course racing that keeps me coming back for more....the sense of adventure - as you never really know what can happen and the fact that you really never stop learning. Just when you think you've got it dialed, something changes.  It also proved to me once again that the "flexible" triathlete - those who can "adapt" and "roll with the punches" so to speak - are in general the ones who are happiest long-term and who experience the most success at races.

So why does this have any relevance or importance to you and what can you learn from this? 
Well - foremost as a coach I will say you can ALWAYS learn from someone elses experiences - weather they are good, bad, or just simple "changeable" mistakes. Take for example my recent race at IMCDA.  Though the end result was a new personal best time for me and a new marathon PR as well ('m still smiling :) it actually did not actually start that way and was a difficult race to get going. 

The challenges....
It seems there are always those things that challange us as athletes while training or racing - and this day was no different. IMCDA 2011 presented its own unique set of difficulties and experiences that forced me to once again "adapt and change" on the fly.  Over the last few years I've found both myself and when consulting with other coaches that the athletes who are "flexible" and can adjust to challenges as they arise are generally the most successful. Are they upset or nervous? Well - yes of course - but they seem to roll with it, get a handle on themselves and situations at hand, and don't freak out.

So when I found out the swim was 54 degrees (ok - freakin' FREEZING for an ironman) I tried not to panic. I just did my little warm up and than tried to focus on managing my energy as best as I could because I knew the cold water was going to take a lot more out of me on the bike than I had originally anticipated. I than set to the task of spending the remainder of my "pre-race go-time routine" trying to figure out how I was going to stay as warm as possible.

The swim....
Ok - go time! I seeded myself where I felt best and found a great spot this year, got on great feet, stayed in the draft, managed my effort REALLY well, and didn't get dropped around the buoys - in my definition a very solid swim effort and smartly paced 1st leg. Though 4 minutes off my last IM swim time at Canada I still consider it a decent swim for me given the slower two loop format and the exceedingly cold temps.  Later on I found out ALL of my teammates swam slower than normal (even the really good ones) and as the post-race story swap came around it became clear that everyone felt they were "swimming with claws".  So at least I wasn't alone there!

The drama....
At one point I actually thought my left ring finger was broken. As its a two-loop swim course we had to get out run thru the timing shoot and get back in. Alas when I put my hand down at the beach to stand up and go thru the turn it got stepped on by some big dude (thanks man). It hurt! And it hurt really bad actually. You know like when you clean the freezer and your hands hurt? Well - I did the whole 2nd lap convinced my finger was broken.  When I finally got out on the bike, lost my "ice cream headache", and my brain thawed out I discovered it was just frozen - not broken - AMEN!  Curve ball #1 avoided - YAY!!! :)

The lesson...
I guess the lesson here is - make lemonaide out of the lemons, and never under-estimate the power of your brain to "convince" you of something (good or bad). Oh - and of course - be careful where you put your hands down outta the swim!

The bike:
Yes, well - was I happy to finally be on the road! The swim though very cold, was tolerable but I was certainly happy to be done with that. This is also what I love about being a triathlete as opposed to being a part of the "monosport" culture. I freely admit I get bored easily and am a little "a.d.d."....so I always like the idea of moving onto the next part of the race. 

I should tell you the transition area from swim-to-bike was "crazy" as usual. A long transition you have to run up the sandy beach across the run course to T1, past the "evil" warming tent, thru the wetsuit strippers, grab your bag, and make your way to the (ladies) change tent - a scence of shaking, frozen, triathletes - than change, and finally run into the bike rack area, grab your trusty ride, and head out up the hill. I have to thank the volunteers here because I don't think any of us could zip up our gear with out them - the hands simply wouldn't work.

Anyway - I call the warming tent "evil" (like Dr. Eveeelll) as I think quite a few people went in there after the swim and never came out (ok maybe 20minutes later). To me - that's trouble! Its like the "campfire" during family trips - once you get close to the warmth you can't seem to back away. So - my thought - avoid it if you can. You gotta keep your game face on and resist those urges to begin "mental melt down" as I think that's where the "quitting mentality" begins. Hang tough - it is a race after all!

This is one course where I was thanking the universe for all the hills and rollers. It turns out by mile 15 of the bike I'd figured out there was something amiss with my shifting. Note to self and all you peeps out there - ALWAYS, always, always check your bike in the morning! Being an ironman (and I've done a few now) - the typical drill is you drop your bike off the night before to be racked in T1 and in the morning you can roll in, pump tires, add nutrition bottles, etc. Well - I've never had a problem with my bike at an Ironman - ever! So I did my usual pre-race routine which at IM does not include a gear check. BIG MISTAKE!!!! I accept full responsilibty for my stupidity here...as alas my deraiuller hanger got "bumped" in the crowd of 2500 bikes and was all "jacked-up" when I went out for my 112mile ride around the Idaho country side.

Long-story short....
NO BIG RING! I guess the silver lining here is that at least it wasn't stuck in the big ring as alas it is a hilly bike course and could've made for a really rough day. So yes - I spent about 95 miles of the entire ride stuck with my little gears and no big chain ring as it got twisted "just enough" somehow (and bent the chain) so that it would not shift correctly and pop-over into the big gear. NOTE TO SELF - BRING a TOOL in your bike bag for DURING the race!!! Weight is not that big of an issue at this point!

And -YES - I did stop and try to get help/fix it. I stopped at mile 25 and asked for techincal help from the gear support guys and they said it was a 30minute wait for the tech vehicle (yes,tried to flag him down myself).  Well of course I'm not gonna sit there and wait....so at mile 40 I stopped and tried to fix it myself and of course this is where I see Scott Farnsworth rolling by lookin' strong and I wish I was a mechanic!

I was totally de-flated and getting really cranky!!! I finally get thru the first lap and see my hubby Coach D on the side of the road and he didn't have any tools to fix it either. I did manage to get in the big ring once for a bit and I rode it as long as I could til the next big climb than - back to the baby ring!  By the time I saw Dave again around mile 75 he had a tool and I had "HAD IT"!  I said - screw it - I'll just deal with it as I didn't want to stop again (well - except the porta-john).

So it turns out I spent the majority of the day chillin up the hills and "taking zeros" while I coasted the downhills (as fast as I could). I actually got pretty good at "sling-shotting" myself up the next roller, letting people grind it out past me on the climbs (WOW-grunting even), and played a pretty decent game of cat and mouse with a few people who were pissed at my speed demon coasting (of course you know they drilled the climbs and dropped me - LOL - road kill suckas!!! :), and of course with my main rival - my brain. At least I wasn't at IM Florida!

In retrospect this little "game" and dose of lemons turned out to serve me well.  It kept my brain "busy" and calm while easing my crankiness.  It actually really helped me do what I always TRY to do - stay relaxed and pace wisely! Controlling our emotions (ie. arousal control) however is not always an easy task in the heat of the moment....and alas....sometimes we cave into peer pressure even when "we know we shouldn't have" and been burned later. I know you all know what I'm talking about. That "oh sh...t" hamstrings cramping" feeling....at the end of the bike and/or of course the "blown quads" , no focus, and low energy, sinking feeling late in the run. You know that time when we need to "go to the well" and dig deep and discover we have no more juice in the legs.

Anyhoo - in short it gave me something to do other than be bored or pissed off.  It also forced me to do 90% of the ride WELL UNDER my target heart rate and power ranges by more than 10 beats (HR) and 10-15watts actually. And these were smart ranges!  They were tested and adjusted in the lab and on the road, during training rides/runs and after races.  Yes - Coach Dave and I reviewed my power files and heart rate data week after week of practice, discussed options, fitness adaptation, and pacing strategies to try, and than practiced these over and over the last several months to the point where I was the most fit and confident I've ever been at the start line. 

So - funny part is on race day this whole scenario presented itself. Honestly - I dealt with it the best I could and still managed to execute my pacing plan for the most part. I did of course just adjust it for the circumstances at hand and the situation I was in....and as you guessed had a "longer than normal" bike split (by 10-12 minutes) for this distance. 

Well folks - all I can say is that I was like "GAME ON" for the run. I had "no exxcuses" as my buddy Kyle likes to say to not run the best race of my life. I was relatively fresh, legs felt good, and I was able to take on all the calories I planned to on the bike plus a few extra....so all the cards were in place.  Cool thing was I was also "on" mentally and ready to test my fitness and see where the chips landed. And boy did they land in my favor!

The Run:
In short - I had the best run of my life! I've had other great races and felt good for my fitness at the time. But I've never excuted a run to this magnitude.  As my swim and bike were both slower than my last few races and my transitions were my regular time that left only my run to redeem myself and my day :) And I did just that! I set a new personal best overall time and run time split at this distance by :20minutes. WOW!!! I even shocked and impressed myself. I knew I was fit - I'd reviewed all my training data and numbers after every session and down-loaded all my files to my training log.....but in retrospect I don't think I really "believed" that I could execute it this well on race day until I actually did it of course.

And yes - I was really able to run and run HARD! Now don't be fooled that the run was easy....
I really had to work hard to execute my pacing plan, stay "plugged in" to the moment, and not get too distracted or low on calories. Its a very difficult thing and takes a lot of mental energy and focus to hang in there that long - but when you can do it than you will see just how much it can help you stay on track.

Did I have low moments and doubts? Yes - of course - its an ironman after all and a humbling distance that deserves respect - we all know it can strip the best athletes to their core. And yes, I did have a few moments when I had to "adjust" because I was running much faster than was anticipated and was ripping through calories. Ahh - but what an amazing feeling to be passing so many people who just dropped me on those climbs like nobody's business. In the end I passed over 400 people on the run - WOW! What a feeling....

The best part? Miles 24 to the finish.
I actually did not have that familiar "loaded, heavy, cramping quads feeling" and was able to actually race to the finish. You see this girl....in my age group of course...rolled right up behind me at mile 24 and than we were on - like one - we ran and urged each other to run faster, and faster, and faster til I knew I was at my limit. But - ya know - it was fun!!! And really, really cool....it "hurt so good".....! This was a friendly push - a nice, kick in the butt - not a gnarly I'm gonna hurt you thing. We just carried each other as far as we good go and than kept going...each pushing the other...and really - bringing out the best in each of us. In the end she did drop me - she ran 3:54 and I ran 4:15. But - WOW  - it was an amazing feeling to be really "racing" and running hard til the very end.  I was smiling.......and am still smiling....simply put - an amazing experience!!! At the very end - thank you god for being a downhill finish - I kicked it one last time and the quads finally blew as I rolled across the finish line.  When the finish line catchers grabbed me and dragged me to the side I knew I'd left it all out there.....ahhh!!!! :) SMILE HERE!!!!!! :))))))))

Final thoughts...
Ok folks - here it is - take it for however you like...but its meant with the best of intentions - I know so many people, good athletes, talented, smart people, who have every toy imaginable - the 4k bike, the power meter, custom-built disk wheel, the fancy garmin, etc, etc, etc....and than ya know what....they either don't know how to use them OR WORSE they freaking IGNORE IT!!! WOW...Sitting ducks I say....:) 

So - for those of you ignoring all that data after your training sessions - start paying attention and give your self a chance. Why have a power meter or heart rate monitor if you're not going to use them?????? I would love to have some of the new, shiny beautiful gear out there. I have a crappy, old $200 used, wired power meter and a garmin I got on sale with my REI dollars because its what I can afford - BUT - I STILL manage to make the most out of what I have because in the end - I know what works for me and I practice it. When I screw up I REALLY try to avoid doing that again....so I seek help, go back to the drawing board and come up with a new plan. Its called the "training process" - and I like it!

Again - if there is a take home message here....think about what you're goals are - really - write them down, than figure out the best way to go about meeting those goals, get help if you need it, and learn to use the tools you have at hand. Seek a knowledgable coach (ok - insert shamless plug here :) and really make them work for you! This is the essence of good coaching - testing, practice, more testing, more practice, back to the drawing board time and again until you get it right. Otherwise - don't bother wasting your money on a $4000 hot bike, an $800 power meter, and a $300 Garmin!

So - make a deal with yourself today! Give yourself every opportunity to be the absolute BEST you know you can be. It's hard as a coach to be at a finish line and see that look of disappointment on so many faces or the tears shed in a corner of the finish area from some truly TALENTED amazing athletes out there who are fully capable of reaching their dreams - and even exceeding them. Personally - I would love to see them smiling and experiencing the satisfaction and joy of an awesome race. These athletes work hard - now its time to work smart. There - enough said.

In closing....
I made lemonaide out of those lemons I was served up on race day. And I also discovered along the way what I need to do set myself up for success. Do you? I've always been a good runner - in practice - but always seemed to be hit & miss with the target during some of my races. It has been my nemsis of sorts the past few events due to various things...blisters, illness, bike crashes.....but alas I can crawl under a carpet or as I decided to do I can grow, learn, change, adapt, and a take risk and make some changes. 
Einstein once said "if you do the same stupid thing over and over, than you'll get the same stupid result".  So - why not try something new - just this once? Than - if it doesn't work - you can go back to your old ways or as I would suggest...go back to the drawing board and try again. Most successful people don't get successful the first time - they get there through trial and error - they make mistakes, learn, and than try again. Take a chance, believe in yourself, you CAN do it!

I have to tell you I was so happy I cried down the finish line - I did it! I trained hard, I trained smart, I paced wisely, controlled my emotions, left an ace in my back pocket and kept my ego in check...than drilled it when the time was right. In essence - I listened to myself and raced from my gut - not from peer pressure or what I "thought" I "should be" doing. In sticking to my pacing plan - even when things didn't roll out perfectly (do they ever in a race?) and by being confident and relaxed in what I knew was best FOR ME I was able to put together the race of a lifetime.....

Here's wishing you much luck and success during your next trip down the finishline....

Cheers,
JL

Making Lemonaide.....

Well,
I have to say my adventure to Couer d' Alene was just that - an adventure. A fun, "summer vacation" triathlete style. It was a great trip to a beautiful place and when I returned home from the land of potatos and huckleberrys I was surprised to be greeted with a summer rain storm. Unusual for us Santa Rosa natives but alas....my flowers are beautiful....the river wonderful to swim in, and now summer is in full swing for the upcoming 4th of July holiday.

Turns out it was much like my last trip down the Ironman finish line at the 2011 IMCDA. A summer trip of sunshine turned to icy cold waters and mechanical issues on the bike on race day...but still....somehow...I managed to turn a few lemons into some pretty sweet lemonaide.  Setting not only a new PB at this distance (all while working a 55 hours a week) but running my best IM marathon to date.

So,
the big question is - how do you handle adversity?
And how do you turn things around when it appears all is not well? How do you make lemonaide out of a bag of lemons - especially for us age-group athletes - working full-time, training at 6am and 6pm, making sacrifices, doling out the hard-earned cash and time away from family...? Well, if you asked my grandma she would have told you that all smart southern girls would just add a little sugar.  :)

As a long-course triathlete...that truly makes me laugh now....as coke seems to be the magical go to juice and sugar I need when things start un-raveling. But, really - I think it is a question and game played out not only in the heart, but more importantly in the mind. Chris McCormack alludes to this in his recent book....though I hestitate to quote the man on a regular basis I have to say he is right here....there is a "defining moment" or as I've said many times to athletes I work with "the war" - the devil vs the angel. Macca makes this same reference.  Its true - there is a sort of war going on between the good and bad choices we make every day - both as adults and athletes. Are you a nice person or a rotten turd? Do you cheat on race day or race clean? Hmmm....things to ponder.

So - when it comes down to the wire - what do you do? Do you have a plan - or just "hope for the best"? As my first coach ever told me "hope is not a training plan".  Really - do you have a plan or strategy in place when your body begins to scream at you during a race? We've all experienced this - the need and urge to end the suffereing....to stop running, slow down on the bike, or just drop out of the swim?  Anything to make it stop, right?

In many cases this is also linked to other areas of our life and is indicative of how we teach and learn through sport.  This urge can also be applied to life and to what happens when things get hard with school, a job, money, a spouse, and of course with our athletic endeavors.  Do you give up? Or do you endure, embrace, and ride the tide of "discomfort". Is it worth the goal? I sure hope so if you've invested so much of your time, money, and life energy into it.

Sometimes it does feel like we are in "agony" doing these things called "endurance sports".  But as Macca and others like the great "Grip" Mark Allen used to say it is also an "opportunity" to train the mind.  To move beyond the discomfort - to endure those things worth while.  Think of it this way - were you not trained as a child to remove your hand from being too close to the fire lest it begin to burn? So, now as an athlete do you still pull away when you enter the "pain cave" and stand next to the fire? And as the heat builds (as it always does) do you have a plan to deal with it? Do learn to enjoy the "warmth of the fire" and than move on?

Again - as Mark Allen and now Macca says "its the tipping point". Do you turn away from your opponent or yourself to end the pain? Or do you see beyond it, run to it, and through it to the other side? We all know it will end eventually, the key is to remember and create "the image" in our minds that it will. To create positive cooling images or as I often tell my athletes "to insert the video tape" and see the results they desire.

Really - as Allen, Scott, Macca, my dad and others have stated over and over....this is what seperates the men from the boys. If you always take the easy road do you get the results you want? Was it really worth it to not give up and just stick it out a little longer?  These were the thoughts rolling thru my mind on race day as my body went numb in the 54 degree swim. It was again on my thoughts during the bike when stuck in my little chain ring for 80% of the ride due to a mechanical problem I finally realized - it could be worse - it could be the big chain ring. All be damned - its a hilly course and too my benefit - thank god its not IM Florida!  Than I remembered ->  "Suck it up princess" a sign my teammates and I saw on the side of the road on the run course and I had to laugh - it was true. I did need to suck it up. After all - "I CHOSE" to do this - no one is making me...and I was lucky that things were already going the way they were - after all as I learned later in the day...it could have gone much, much worse.

Hmm...miraculous how that little shift and "choice" changed my attitude and lent it self to the run of a lifetime...So next time you are faced with turning away or embracing the "discomfort" of racing that we've chosen to participate in - what will you do?? Do you have "folders in your mind" as Macca says? Have you created an image of the goal? Do you fully embrace the consequences of giving in?

Food for thought.....I'll post a more detailed race report and other thoughts to come soon.  Until than - happy racing... and good luck to all at the upcoming Kenwood 4th of July Footrace! For now I'll enjoy the tour!

JL

Moving Forward....2011

I know - it appears I haven't written in quite some time. Believe me - I've tried. But alas work, training, life, and of course google got in the way. It appears now that you can no longer get away with having multiple google accounts. Alas, google is on to me and it appears I've finally run my course with the old Tridiva blog - which I converted into what I thought was a really cool little "back door" option I found. But - google has found my back door and apparently put the "kaibash" (is that a word??) on it - so - as often happens in life it is time to move on, move forward, and begin anew.

So folks, here you have it. My first official post on a completely new blog that I've set up. This one - despite my various migrations over the years in coaching from team-to-team will be my permnanent blogger home.  As I enjoy writing and am usually quite prolific I'll hope you'll stop in weekly for all things triathlon and endurance sports related. You'll find photos, stories, cool links, race reports/updates, stats, coaching tips, and all the latest TTE News. 

I'm excited to get this horse and pony show rolling once again...so I hope you'll join me weekly for what is sure to be as always...one heck of a ride.

Cheers mate~

JL