My Mother, Marti is one tough lady and I love her so much. Thanks Mom for leading the way and being willing to try new things. You are my inspiration in so many ways. Since this is a sports page, I want to brag a little about some of the crazy things you have done over the years to get out and enjoy life through exercise.

You were a wonderful racquetball player and most of the time competed against the men because you were so good. I remember those ugly bull’s eye bruises on your legs that were a result of you beating some guy in the court. I am so happy that you took up running and then moved on to triathlon where you were a little safer.

I am so impressed that you started competing in triathlons back in the 80′s when only a handful of women were involved in the sport.  You coined the phrase “You must be present to win!” Often times you were the only woman competing or the only one in your age group and you accepted your award graciously because you trained, you paid your money to enter the race, you showed up and gave it your best effort and it didn’t matter if you were the only one there, you earned your award that day. I loved that you lived by this and it is a great example to all of us to be proud regardless of the circumstances.

You got up at the crack of dawn, 4:45 am to be exact, for 27 years to get your workouts in. You were always so brave when it came to cold water and got in so many lakes I can’t even count them. I would be standing on the shore inching my way in when you were done swimming. I will never forget when the family ran 8 miles together and each one of us took turns running with you and then we would run faster and then come back to you. In the end we walked back to the campground and you just kept running right past us. I learned that it is better to pace yourself and be consistent to get to the end. We called you the energizer bunny after that.

Some of your many accomplishments include: 

- Alcatraz Triathlon several times.

- Skate Ski races in BryceCanyon.

- BlueMountain Canyonlands Triathlon (Skate Ski, Bike, Run)  

- Vineman Half Ironman, on a whim with very little training.

- Ran the Grand Canyon

- Skate ski trip into Yellowstone 32 miles

- Rollerbladed 25 miles in Sun Valley and all over Salt Lake City and ParkCity

- Mountain biked the slick rock trail in Moab with clip in pedals!

- Competed in about 250 triathlons

- Competed in countless running races

- Women of Steel Relay (Our team had someone in their 20’s, 30’s, 40’s 50’s & 60’s)

- Ultimate Relay (Family Team)

I know I brag about my parents a lot but I am so grateful that they created a healthy lifestyle for us while we were growing up and have been good examples for so many years. I know that the body will keep going if I keep moving it. That is the secret to their success and why they are still competing at the level that they are. Thanks for showing me the ropes and helping me achieve my goals. I love racing and I am so grateful that we still get to compete together. I only wish I had started sooner. I love you so much!!! Without you and Dad, “Racing with Passion” would have never been a reality. Happy Mother’s Day!!!

Your daughter,

Stephanie 

OCTOBER 5th, 2013

7,600 Runner Cap/SOLD OUT!!!
We have 2 guaranteed spots into this wonderful marathon.

“Racing with Passion” and our charity “One Hour for Life” are pleased to announce that we will be giving away the following: (Compliments of the St George Marathon Staff who created “STG On The Run.”)
- 1 Female Guaranteed Registration Entrance from “Racing with Passion” 
- 1 Male Guaranteed Registration Entrance from “One Hour for Life” 

(Runner will still pay $85.00 registration fee but will bypass the lottery)                                                          

Runners that are interested please complete the following:
1- Like our Facebook Page
2- Share our announcement post with friends and family on Facebook
3- Register and run the Gravity Hill 5K on July 20, 2013 (must be present to win)
4- Submit a pictures, race history, brief bio; include why you want to run the St George Marathon 

The winner must register and pay the marathon entrance fee by August 31, 2013 to guarantee their spot.  Your bio and photograph will be sent to the local newspaper.

All applicants will be entered into a drawing and the winners will be announced at the “Gravity Hill 5K” on July 20, 2013.  (Winner must be present to win)

Online submission: Marathon Story & Photograph
Mail in submission: Racing with Passion 5442 S 900 E #108 Salt Lake City, UT 84117

Best of luck! We are thrilled to provide this opportunity to our runners. 

Transitions: The Fourth Discipline

By Karen Buxton

“I believe in the basics: attention to, and perfection of, tiny details that might commonly be overlooked. They might seem trivial, perhaps even laughable to those who don’t understand, but they aren’t. They are fundamental to your progress—they are the difference between champions and near champions.”- John Wooden

Even though John Wooden is best known for being a great basketball coach, his quote rings true in triathlon, especially with the frequently overlooked portion of the race— transitions. These connecting segments of multisport events are often not given the thought and practice that they deserve, and a failure to understand their pivotal role in the bigger picture of a race can result in a disjointed and often disappointing performance.

Transitions should be viewed as a seamless part of your complete race, not an isolated entity. Like a flip turn in swimming, transitions are at once the end of one section of the race and the beginning of another.

Frequently, races are won and lost in the transition area. Take a look at some race results and check out the transition times of the top competitors, and you will generally find that these top finishers have the fastest transition times. From time to time we see race results where a competitor has been out-swum, out-biked and out-run only to prevail by seconds at the finish line. “How can this be?” you ask. Simple — the runner-up was out-transitioned.

Use the eight points listed in this article and the transition equipment list to help refine your transitions, and watch the seconds (or for some, minutes) melt away.

1. Less is more — Bring only what you will need for your race into the transition area. Too many pieces of unnecessary “stuff”— chairs, coolers, bags, tubs of water — can clutter your area and be a hazard to you and your competitors. Have a list of your specific transition needs and, the evening before your race, lay everything out and check the items off as you place them in your transition bag.

2. Have a plan — Mentally rehearse your movements through transition. Before you even get to your area, you should know in which order you will take off and put on equipment — it should be automatic. Work on a mantra for each transition: “Shoes, helmet, glasses, number-belt, bike, go!”

3. Be quick, but don’t hurry — Be calm and purposeful in your movements. Rushing around will just cause you to fumble with your equipment (slowing you down), or worse, to forget something. How often have we seen a runner heading back into the transition area for his race number or a runner heading out of transition with his bike helmet still on?

4. Expect the unexpected — If something goes wrong (e.g., a piece of equipment is not where you put it or you arrive at your bike and a tire is flat…), don’t let a “roadblock” halt your race. Have a plan for these situations, take care of them calmly, and keep on racing.

5. Mind your manners — Transition areas are often very tight, so keep your equipment in your area and try not to take up too much space. Be sure that you re-rack your bike in your original spot and that you grab your equipment, not your neighbor’s. This past season, one of our athletes noticed that his feet hurt a bit during the run portion of his race. It was not until he returned home that he noticed he had put someone else’s running shoes on — same model, different size. Ouch!

6. X marks the spot — Use a brightly colored towel on which to place your equipment and note landmarks around the transition area that will help you locate your spot. Balloons or flags/bandanas placed at the end of your rack are also helpful in locating your rack, but do not go overboard. Your best bet is to count the racks to your section — balloons can go flat and flags can disappear. Precious seconds can be lost while you are searching for your spot.

7. Know the flow — Walk through the transition area several times from the swim-exit-to-your-bike-to-the-bike-exit, and then from the bike-entrance-to-your-spot-to-the-run-exit so that you familiarize yourself with the flow of the transition area. This way you are sure to take the shortest and fastest route. Also, be aware of where the bike mount/dismount line is located. Your speedy transition could be nullified by a time penalty if you mount too soon or dismount too late.

8. Practice makes perfect — Practice transitions prior to race-day. Just as you work on other aspects of your racing, you need to rehearse your transitions prior to race-day. Work on wetsuit peeling, running with your bike, mounts and dismounts, racking and changing equipment. It takes practice to execute these actions smoothly, quickly and safely; and the more you practice the more transitions will become a seamless part of your race. Remember what Coach Wooden said, “Attention to, and perfection of, tiny details are the difference between champions and near champions.”

Transition Check List
o Race suit
o Swim cap
o Goggles
o Wetsuit
o Towel
o Bike
o Shoes
o Helmet
o Sunglasses
o Race number belt
o Water bottles and race fuel/gels
o Running shoes
o Hat

Additional items: Socks, photo ID/USAT license, bike pump, tool kit, anti-fog for your swim goggles, duct tape, zip ties, body lube, extra clothes for a cold race (arm warmers, gloves, etc.), safety pins, thin rubber bands, extra set of goggles, an extra swim cap, and sunscreen.

Karen Buxton is a USA Triathlon Level III certified coach with over 25 years of coaching experience and author of The Triathlete’s Guide to Off-Season Training. Coach Buxton works and trains in Greensboro, N.C., and can be reached at Karen@coachbuxton.com. Find out more about Coach Buxton at www.coachbuxton.com

Hi I’m Jordan. Triathlon is a big thing in my life. I am 10 years old and my brother (who also competes) is 7. We are currently training for our upcoming Rage Triathlon. We are doing a sprint. This is a 750m swim, 12 mile bike ride, and a 3.1 mile run.  

I have done many triathlons before, but my brother has only done 4 before. I expect to shave 50 minutes from my last sprint. My brother (Magnus) is only required to finish. Triathlon is a big thing in my life because ………. well I’ve been doing it ever since I was 6. I’ve made a ton of awesome friends. And it has made me fit, strong, and the best I can be. I love the adrenaline too. You’re just wading in the water waiting for the horn to blow, then it finally does, and then you’re just sort of going through the motions until you hit the finish line. Once you’re done you rest and team up with your friends to see the results. That’s my favorite part. That’s why I love triathlon.

We will continue to update you on Jordan and her triathlons. 

~ Written by Jordan 

]]> http://www.racingwithpassion.com/10-yr-old-jordan-on-her-way-to-the-rage-triathlon/feed/ 0 http://www.racingwithpassion.com/when-do-i-need-to-replace-my-running-shoes/ http://www.racingwithpassion.com/when-do-i-need-to-replace-my-running-shoes/#comments Thu, 21 Feb 2013 22:05:00 +0000 admin http://www.racingwithpassion.com/?p=2325 Continue reading →]]> By admin on September 27, 2010

By Travis Hildebrand with Salt Lake Running Company

One of the biggest problems we as runners face is knowing when it is the best time to replace our existing running shoes.  Shoes do not come with a magic pop up device, obviously sticking a thermometer in them won’t help and eyeballing them can be very deceiving.  Some shoes that look trashed still may have some useful life, and other shoes that look new may be an injury waiting to happen.

So how do we know when to change shoes?  One way is to estimate mileage built up on the shoes.  Shoe manufacturers estimate that a typical running shoe costing $100 and above should last between 300 to 400 miles.  This is assuming the shoes are only being used for the workout and not being worn casually throughout the day.  If they are worn casually the protection the shoe gives a runner during the actual run is severely compromised.

300 to 400 miles sounds like a lot right?  Consider this:  A runner is training for her first 5K.  She starts running 15 to 20 minutes 3 times during the week and a little more on the weekends.  She estimates her weekly mileage to be around 10 miles to start and then builds up to let’s say 20 miles in 6 week time period.  To make the math easy we can say she averaged 15 miles during that time period for a total of 90 miles.  If she stays at the 20 mile per week mark those new shoes will be worn out in less than 5 months from the time she started.  Now imagine someone training 30 to 50 miles per week!

Take a look at the “Shoe Replacement Chart” and notice how quickly the miles add up to 300.  It is no wonder worn out shoes are one of the most common causes of running injuries.  The miles sneak up on us.  If you run based on time instead of miles, or if you use your running shoes for other workouts besides running, you can look at the Hrs/Wk column in the chart to estimate the life of the shoes.

The bottom line is running shoes are disposable.  The foam used to cushion the impact of running is light, flexible and fairly resilient, but it compresses with repeated stress.  Eventually this foam will compress to the point that it will not be able to protect a runner.  The shoes are likely still usable at this point, just not for running.  The upper materials rarely will show signs of much wear and the rubber on the sole of the shoe is usually still in really good condition, but the protection technologies in the shoe no longer function the way they were designed.  This is the dangerous time of the shoe.  We tell ourselves, “I can’t justify another $100+ dollars.  I just got these shoes 5 months ago and they still look fine.”  Then a few weeks later we are in trouble and wondering if we are going to be able to run that event we already paid for.

It is not wise to say, “I know my shoes are worn out when my knees start hurting.”  What?!  Why would you knowingly injure yourself?  You know you are going to eventually need to replace the shoes anyway so why not get them sooner, before you hurt, as opposed to causing unnecessary trauma to your joints and muscles?

Be on the safe side.  A new pair of shoes is not as expensive as a trip to see the Doctor.  If the worst thing that happens is you purchase an extra pair of shoes now and then, no big deal.  You will use them.  The alternative is you don’t make the purchase and wind up with injuries that could have been avoided.

Once someone dedicates themselves to running, whether as an avenue to lose weight, have more energy, look better, or simply live a healthy lifestyle, they begin to realize the full range of benefits running provides. Running then becomes a habit. For many, it even becomes somewhat of an addiction (a good one). The “runner’s high” is just something they must have.

Running is about a lot more than just being in shape and looking good. It provides a great mental escape during the run. Running allows your mind to run free and thoughts to flow. It provides stress relief as one can not only feel good during and after the exercise (as those endorphins get pumping), but can relax and enjoy the run, the moment. For many, running becomes a spiritual thing.

The challenge for many beginning runners is getting to the point of habit. While they may be motivated during the first weeks of running, they fall into the trap of making simple excuses to take a morning off and then find themselves losing motivation.

See if this sounds familiar: Someone decides to start running to get into shape. They run 3-4 days per week for two weeks. Week three arrives and Monday morning the alarm clock goes off while they are cozy in bed and they think, “I’ve been doing so good I’ll treat myself to a morning off and some extra sleep.” Just that one morning off early on can create a big-time setback for many as they may take another run off or even longer, thus delaying them from getting into the habit of running or preventing from ever even getting into the habit.

If you are new to running or just trying to get back into the mode, do yourself a favor and stick with your plans early on. Do the simple things like laying out your running gear the night before to help motivate you the next morning. Run consistently for 4-6 weeks, at a minimum, and you’ll be on track to a healthy life of exercise. Consistency is the key and staying motivated is the way. Run!

Have you stopped believing that you can have it all? Or even a little more than what you currently have? What’s stopping you?

What’s really keeping you from having bliss, abundance, rich relationships, wealth, fitness, and of course being the best in all of your roles as a wife, mom, daughter, employee, employer, neighbor, and friend. No excuses – what is stopping you?

It get’s overwhelming doesn’t it? Take a moment and look back and see if you can remember when you first started putting your needs as second to someone or something else.

Chances are, you’ve been living this way for a while and you can’t really identify when it first started. Then you get to your life now and wonder when you lost yourself. It could be a little bit or a lot. But you lost part of you, the real you, the radiant, abundant you, along the way.

The good news is how you do anything is how you do everything. So when you get back to the core of who you are it ripples out into your bank account, relationships, health, and confidence.YOU ripple out into EVERY AREA OF YOUR LIFE.

Take back the control. Claim your abundance. Live the life of the abundant soul that you are.

If you are ready to experience the fullness that life really has to offer and have your results change all around you, then I can’t wait to meet you. You can schedule a free 30-minute coaching call with me so you can experience what I’m like and I can see if you are really ready to step into your abundant soul. Just sign in to the box at the right and we’ll schedule a time to connect.

Until then, remember to follow your heart, it will always lead you to bliss.

Your Results Coach, Tina Metcalf

VISIT them at www.onehourforlife.org

We will donate a portion of the proceeds from each race to “One Hour For Life.”

On their site you can learn all about their goals and how to join their Athletic Team.

Some organizations assist developing areas through direct support. For instance, surgical teams performing free surgeries for two-weeks or western educators teaching locals. However, often these organizations have transient or no long-term effect on the target community.

We believe educational programs in developing countries MUST account for local cultural contexts.

Thus, we design socioeconomically relevant educational programs to create self-sufficient healthcare platforms. This is achieved by assisting local leaders with the tools to become educators. Then, with close follow-up and support from One Hour For Life, these local teachers implement emergency response and preventative therapy systems in their own communities