Catch Me If You Can

Ice Breaker Triathlon

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Member Since:

Nov 28, 2009



Goal Type:


Running Accomplishments:

Just Ran a 4 mile Turkey Race yesterday. Not Too Shabby@26:10

Recent 1mile P.R. 5:15

Ran a Hundred mile week once for fun-not bad for us mortal runners. Going for a 125 week next spring. Why Not?

Marathon. 3:16:42

Half Marathon. 1:30:28 

Short-Term Running Goals:

Races Registered for: 

St. George Half Marathon Jan 23, 2010   Injured Rib

Timp Icebreaker Sprint Tri March 20, 2010 ~1st Division, 4th Overall.

Telos Timp Tri, Sprint April 17, 2010 ~ 1st Place Overall

SGTRI, Olympic Distance Tri May 15, 2010 ~ 3rd Division, 7th Overall

Cache Valley Olympic Distance Tri June 12, 2010 Sick

Scofield Olympic Distance Tri July 17, 2010 ~ 2nd Overall 

BAM Olympic Distance Tri Aug 7, 2010 

The Utah Half Aug 28, 2010 (Half Iron Distance)

St. George Marathon October 2, 2010 

Ironman California Oceanside 70.3 (Half) April 2, 2011 

Ironman St. George May 7, 2011 


Long-Term Running Goals:

Gain  a few PR's~5k PR during Telos Sprint TRI Apr. 17

NASM Personal Trainer Certification-Spring 2010~Studying

Triathlon Training~Coach Heath Thurston~Started Feb.1

Ironman St. George 2011~Registered!

I need some new long Term Goals! ..TBC

Qualify for Kona 


Happily Married for 15 years! :D Have 4 amazing kids. I rock! Hehe.

Favorite Blogs:

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Brooks Launch Zeroed Lifetime Miles: 407.91
Asics Gel Hyperspeed 3 Lifetime Miles: 201.90
Brooks Burn 3 Zeroed Pink Lifetime Miles: 15.21
Brooks Burn 3 Zeroed Blue Lifetime Miles: 25.00
Brooks Cascadia Zeroed Lifetime Miles: 32.22
Vff's Sprint Lifetime Miles: 4.07
Barefoot Lifetime Miles: 1.00
Total Distance
Brooks Cascadia Zeroed Miles: 32.22Brooks Launch Zeroed Miles: 333.91Brooks Burn 3 Zeroed Pink Miles: 15.21Brooks Burn 3 Zeroed Blue Miles: 25.00Asics Gel Hyperspeed 3 Miles: 190.90Barefoot Miles: 1.00Vff's Sprint Miles: 4.07
Total Distance

8:30 p.m. Back Weights @ gym

9:15 p.m. 5 miles on Treadmill 39:00 7:48pace 

10:45 p.m. Stretch Legs 30 minutes 

Total Distance

6:45 a.m. Stretch 20 minutes

8 a.m. 10 miles outdoor 8:50 pace, about 35 degrees. Slipped on ice @ mile 5 and landed on my left side with my arm sandwiched between asphalt and rib. Rib feels really bruised...pops sometimes when I move..Kills if I sneeze or laugh. I wont be able to lift weights for weeks..Wont be able to swim or run either. Don't know for how long..I have never had a rib injury before.

9:15 p.m. Aleeve kicked in and I got stir crazy...kept arms locked in place for a 60 minutes Stairmaster (the real stair kind) Will be doing lots of stairmaster this week I know. 

From Scott Wesemann on Mon, Jan 04, 2010 at 11:09:59 from

That is terrible. Hopefully it isn't that bad.

From missy on Mon, Jan 04, 2010 at 15:15:12 from

Scott--Well Massage Therapist poked around this a.m. He is certain it is only soft tissue damage, and a pinched nerve. No bone damage...we will know in the next few days for sure if I don't get better. And I found a bicep picture for you. LOLZ

Total Distance

Total Rest. Rib is about the same as yesterday, Just getting used to the pain. Don't think it is severe at all..But I still wont be able to do much workout wise.

From Burt on Mon, Jan 04, 2010 at 00:17:13 from

Ouch. Sorry about the fall. I've had a rib injury from falling down the stairs. It will heal, but it's no fun in the meantime.

From missy on Mon, Jan 04, 2010 at 15:05:10 from

Heyah Burt. I went to the Massage Therapist this a.m. He thinks it is purely soft tissue damage, No Bone! So I am very happy with that, will still take some time to heal tho..I wonder if I will be able to run my half marathon in 3 weeks. We shall see...

From Walter on Mon, Jan 04, 2010 at 15:40:16 from

I was going to tell a joke but didn't want you to extend your injury!

From Burt on Mon, Jan 04, 2010 at 15:43:43 from're not that funny Walter. Just kidding. You've made laugh pretty hard sometimes with your race reports.

From missy on Mon, Jan 04, 2010 at 15:53:23 from

Yah Walter don't make me laugh!!! :P

From Scott Wesemann on Mon, Jan 04, 2010 at 17:46:04 from

Resting on Sunday?? What are the neighbors gonna think??

From missy on Tue, Jan 05, 2010 at 00:49:12 from

Scott...I had coffee on Sunday so my reputation still holds strong! :D

From Scott Wesemann on Tue, Jan 05, 2010 at 00:55:35 from

Ha. Nice.

Total Distance

10 a.m. Sports Massage, worked on my Left Piri/Hip Tightness as well as right foot. Therapist says Rib is most likely soft tissue. That is good.

11 p.m. Spent 25 min or so stretching legs...turned over too fast and got a sharp pain in rib which caused me to throw my head back into the floor. I got a headache. Lol 

From vinh on Tue, Jan 05, 2010 at 19:51:31 from

Glad you are back Missy! How's your training been going? Am I gonna see that PR on your upcoming half?

From Walter on Tue, Jan 05, 2010 at 21:06:23 from

Oh Missy! lol Ill send you some aspirin! Get better quick! you have 18 days till the big one!

From Scott Wesemann on Wed, Jan 06, 2010 at 18:46:02 from

What half are you doing? Good luck with your rib. That is below average.

From missy on Thu, Jan 07, 2010 at 00:24:09 from

Vinh...thanks for the welcome back, training has been steady, as for a PR...not yet, I hear the course is not easy. I will for sure PR in the summer. :)

Walt...Haven't received the aspirin yet...

Scott..I am doing the St. Geroge Half on the 23rd this month...what do you mean "below average?"

From jtshad on Thu, Jan 07, 2010 at 12:31:20 from

I hope the rib injury heals up soon. Good luck in St. George, remember there are always other races if the rib is not feeling better.

From missy on Thu, Jan 07, 2010 at 16:41:53 from

TY Jtshad :D Yeah, I'm not too stressed about missing that was my last race before I start intense Triathlon training. If I can't race it I will just rest up some so I'm ready to go with my TRI program Feb 1st.

Total Distance

This No exercise thing is KILLING me!

From Burt on Thu, Jan 07, 2010 at 00:45:12 from

like Clint Black?

...this killing time, is killing me...

From Walter on Thu, Jan 07, 2010 at 01:02:37 from

No Burt! Like Corn. lol that country is too slow to run to. haha. Missy, I promise Ill get you some aspirin. or ibuprofen. Its the least I can do for your misfortune. Until then keep listening to Fergie's Clumsy.

From vinh on Thu, Jan 07, 2010 at 06:45:51 from

Haha I know the feeling Missy! I didn't run for a week and it felt like an eternity.

From jun on Thu, Jan 07, 2010 at 10:51:30 from

what did you do to your ribs? I had a friend separate some ribs two years ago snowboarding. She was out of commission for like 3 months. I hope yours isn't that bad.

From missy on Thu, Jan 07, 2010 at 11:44:19 from

Burt..had no idea who Clint Black was!With Walt's Comment tho, I know it's country. ;P

Walter..Um you mean Korn? Nice try Mr. Dictionary. ;)I need to rip you a fancy Korn Disc and you can run around that oval feeling cool. :D

Vinh...I feel Crazy inside I want to run so much.

Jun..I slipped on ice during last Saturday morning's Run. Was going to land on the back side of my head so I turned to the left with my arm wedged between my ribs and the ground...some blunt force and Presto: "bruised ribs" ...soft tissue damage only I'm sure. Seems I am healing well, don't know how soon I can run, Certain movements are painful..Think its a pinched nerve...MORE than you wanted to know!!! :D

From jun on Thu, Jan 07, 2010 at 11:45:35 from

That's precisely what I wanted to know. It is interesting how the ribs play such a critical role in any type of movement we do. I hope you feel better and can start running and exercising soon.

From missy on Thu, Jan 07, 2010 at 11:49:52 from

Woah, Jun you tripped me out..replying so fast. Think I must be a lil edgy this a.m. Lol! Um btw...I like your profile picture..ultra cool..Think you can help me make one like it? Maybe once my rib is better..JUMPING sounds bad right

From jun on Thu, Jan 07, 2010 at 11:54:46 from

Don't be so shocked at my quick replies. I keep gmail up all the time so I know when someone replies on here (I'm not stalking your blog, I swear I'm not creepy).

Scott W and I climb peaks all the time and I run them in the summer. 'Peak Jumping' is something that me and my friends do every time we summit a peak. You are welcome to come along any time we go out. Peak Jumping is required though. go to my normal adventure blog at and you'll see a bunch more if you scroll through my posts.

From jun on Thu, Jan 07, 2010 at 11:56:31 from

um, that url is supposed to be

From missy on Thu, Jan 07, 2010 at 12:09:18 from


Yeah I was going to say...UM you spelled your own blog wrong!

How Far down do you usually jump? Like 3-4 Feet down? I was a dancer so I will probably Leap down..not jump...Although if I am going a ways down I will need to support my Weight with two feet...hmm..must practice...

I like the looks of your blog~Black is my favorite color.

I am new to blogging so I never had one till this last fall (this one and a page at I want to make an all around ME blog..I'm sure mine will have a Black Background!

(Er yeah, I like to joke I live in a cave..I'm so far behind the times!) Everyone else has been blogging 10 years!

From jun on Thu, Jan 07, 2010 at 12:15:51 from

We don't actually jump down. We jump up. We stand on the highest point on the mountain (or as close to it as we safely can) and jump. The picture is taken at the peak of the jump. My friend has a whole site dedicated to it, but I can't remember the URL. We take some pretty funny pictures.

And how did they get a picture of me on the front of that body building website? Wait, that's not me, I'm allergic to weights.

From jun on Thu, Jan 07, 2010 at 12:27:44 from

Oh, and my friends site is He has TONS of cool photos.

From missy on Thu, Jan 07, 2010 at 16:49:57 from


Your friends site is cool..I need to get a sweet cam so I can take pix this year when I start Peakjumping!!

Yeah, I thought that was you on ...You in all your fierceness! :)

Total Distance

12 noon..spent 60 minutes on the Stairmaster..the one that looks like real stairs..Was alright since I didn't move my arms for the most part. My sweaty clothes are still on the bathroom floor almost 24 hours later. 

From Scott Wesemann on Thu, Jan 07, 2010 at 16:46:05 from

Nice job getting in a workout even though your rib is still sore. is it feeling any better today?

From missy on Thu, Jan 07, 2010 at 16:51:03 from

Yeah. A lil better every day! Just a lil tho...I'm impatient!

From Scott Wesemann on Thu, Jan 07, 2010 at 17:21:48 from

Good. I would be feeling the same way.

From missy on Fri, Jan 08, 2010 at 01:47:19 from


Total Distance

Yet ANOTHER amazing Stepmill workout at 11am today. Went 60 minutes...Then Just finished stretching legs a good 30 minutes....Too lazy to give you a cute picture today....Well I need a new profile picture I'm tired of looking at that one...

Thought ONE stepmill workout wasn't enough so I did another 60 minutes at 9pm tonight. I think I might try Swimming in the a.m. Rib is feeling that much better.. 

From missy on Thu, Jan 07, 2010 at 16:57:12 from


From Scott Wesemann on Thu, Jan 07, 2010 at 17:20:42 from

How to change profile pic:

Go to Edit my blog (at the top)

User options


Click on brouse (where it says to upload picture)

find the picture in your docs and click open

then back on the page hit continue


From missy on Fri, Jan 08, 2010 at 01:49:15 from

You are awesome Scott! Thanks for the instructions..I did try to get a new pix up earlier, and maybe it takes time to get through? :)

From vinh on Fri, Jan 08, 2010 at 06:26:29 from

Nice workout Missy! Hopefully you'll be 100% very soon. I know you are itching to run.

From Scott Wesemann on Fri, Jan 08, 2010 at 11:23:41 from

That is great that your rib is feeling better. So I can see your new profile pic if I am browsing with Firefox, but with Internet Explorer you still see the old pic... weird.

From Burt on Fri, Jan 08, 2010 at 11:31:00 from

You have to refresh. Just hit F5.

From missy on Fri, Jan 08, 2010 at 21:41:29 from

Mmmm Burt, thought of something...actually it's Alt F4 you hit! Ha ha ha!

Yeah, I am chomping at the bit NOW Scott..wait till you hear my run report tomorrow! YEAH Pony!

TY Vinh, you are a positive guy...get good vibes from way across the states!

Total Distance

So I am SURE you all NOTICE I have a bunch of "new" shoes...My buddy Danny at the Runner's Corner in Orem went and found crazy deals for me in the back of the store..The Two Pair of Burn and the Cascadia I got for $100 Total..Spent $20 each to get them Zeroed tho....

 The Blondie is Mine...the one with the Attitude!


 Ummmm So you are thinking....Huh? What the French is Zeroed? Well Read this book if u are bored, I still haven't read it yet...Bwa ha ha!


OH Geeze! I need to make this Pix smaller....If only I paid attention to Burt's Tutorials!

Well today I did quite a bit of Stepmill again..75 min this a.m.

Tomorrow I attempt to run and swim...There is no way no how I am going to be able to lift for some time. Wah!


From Burt on Fri, Jan 08, 2010 at 22:18:52 from

Come on Missy! You're making me look bad. LOL.

From Benny's on Fri, Jan 08, 2010 at 22:19:24 from

Brooks!!! wow nice!! I just got accepted into being a brooks tester!!! Good Pics!

From missy on Fri, Jan 08, 2010 at 22:39:09 from

Burt~Au Contraire Mon Frère! You are a fine fellow!

Benny..Sign Me up! I look rich but I'm needs be a tester too! Ty on the pix too...I aim to entertain, my pix will get better and better! :)

From Benny's on Fri, Jan 08, 2010 at 22:45:15 from

ha! you should try signing up here is the link

be a lab rat! ha! :) good luck!

From missy on Fri, Jan 08, 2010 at 22:50:33 from

You know Benny, somehow I think Brooks might get MAD if I Zero out their shoes! (In the case of being a future Labrat.)

From Benny's on Fri, Jan 08, 2010 at 23:09:10 from

Well I'm tester but haven't recieved any shoes!! I'll just keep waiting! ha!

From vinh on Sat, Jan 09, 2010 at 16:39:10 from

Nice deal on the shoes! Can't beat that. Let me know how that book goes, I've heard great stuff about it.

From missy on Sat, Jan 09, 2010 at 19:41:22 from

UGH, that is just a tease on Brooks part..Cruel and Unusual! Poor Benny!

Vinh..yeah..I got connections! ;) I will read that book..I should make a time goal for myself..The thing about me is..I have to FORCE myself to sit and relax..I have that book and Another waiting for me on my dresser..The other sent to me by a friend.."The Art of War for Women" by chin-ning chu (based on Sun Tzu's famous strategies)..Started that it so far...OH and also I got my NASM study I actually speed thru textbooks..easy cuz it isn't relaxing..Make sense? :P

From Scott Wesemann on Sat, Jan 09, 2010 at 20:05:35 from

How do I make friends with Danny? :) I need some new cheap shoes. How did your workout go today?

From missy on Sat, Jan 09, 2010 at 21:03:59 from


I wonder if Danny would do the same for you? Honestly I don't know him well..LOL. I went in and said..."Hi, I know I look rich but I really am not, Do you have any cheap shoes in the back?" That is exactly what I said, one of my friends thought that was amusing...Maybe not..Guess you had to be there. LOL.

My workout, Just released my blog update for the day. Ran a 3 miler..don't let my fancy elite run intimidate you now! ;)

From jtshad on Mon, Jan 11, 2010 at 10:24:24 from

I just finished "Born to Run"...good book and pretty entertaining.

From missy on Wed, Jan 13, 2010 at 13:57:47 from

Still haven't read it yet Jtshad! I need to tie myself to a chair and just do it! Can't sit still sometimes..My TRI coach has the book on his ipod. That's some book love!

Total Distance

3pm Weeeee FINALLY ran today! Did 3 with Rob nice and slow..testing the waters. Rib is doing well..just a little pinchy feeling that Massage Therapist believes is actually a pinched nerve..I'm guessing when the swelling is down the nerve will be happy once again. It was roughly 28 degrees...could have run in a swimsuit! So warm.

I was so Righteous afterward..Took a Megafantastic HOT shower, for the purpose of Warm muscles and Stretching. I stretched Legs at least 30 min..These again are 90 second holds..Stretching is what keeps me able to run Period.

My Photo Inspiration is GONE....Hmmm I will show you My Desktop Background..for fun...U LIKEY?


Plan On hitting the Pool tonight. I think I will be able to swim..we shall see! The run today was ok since you don't use forceful movements with the Arms that involve Latissimus Dorsi as you do in be continued:

Brooks Cascadia Zeroed Miles: 3.00
From Burt on Sun, Jan 10, 2010 at 01:22:45 from

Oh my gosh, you're a dork. You're going to fit in just fine here.

From Scott Wesemann on Sun, Jan 10, 2010 at 13:26:31 from

Nice to see you running again. Just take it slow and you will be fine. It's not as exciting as my desktop background, but it will do :)

From vinh on Mon, Jan 11, 2010 at 06:35:02 from

Glad to see you get a run in. Hopefully this week you'll be back at it.

From Walter on Mon, Jan 11, 2010 at 11:24:23 from

Where did you find this photo of me? good to see your better. I use swimming as my stay in shape during injuries also.

From Burt on Mon, Jan 11, 2010 at 12:19:36 from

Let's not forget this picture of Walter :

From Walter on Mon, Jan 11, 2010 at 16:45:18 from

Now your the dork Burt. Haha ill be calling you skiper if you keep that up! You know I can tell the building business is faultering because you Engineers have got way to much time on your hands.

From missy on Wed, Jan 13, 2010 at 13:52:55 from

Burt...Have you ever been Whale Watching? If I am a dork...then you must be the Great Blue Whale! :D

Now you need to show us your Desktop Background Scott!

Thanks Vinh...I did run yesterday morn, I need to update my blog, I want to do some amazing run today, I don't know what it is yet..LOL (today being Wednesday the 13th now)

Walter a young, sensitive, Swiss poet goat herder?

From missy on Wed, Jan 13, 2010 at 13:54:39 from

BTW nice Twin Walter. :P

Total Distance

Ended up resting today..After my 3 mile yesterday I went to the mall with my daughter for about an hour and a half...My foot was killing me!! I haven't mentioned on this blog before that I have had some issues in the arch of my right foot that I've been trying to solve..Massage, stretching, new shoes, rest....NOTHING working...the Mall walking hurt worse than running...(Two Days Later I will have had a trip to the Podiatrist...will enter that blog entry now)

Total Distance

10a.m. Sports Massage, worked my Left Hip and Right foot extra.

 10p.m. Stretching 

Total Distance

9a.m. Ran 3 short miles before heading to Podiatrist...slow with rob: 28:30

11a.m. Podiatrist Visit: Took a few x-rays and I'm relieved it isn't a stress fracture or something worse..It is Post-Tib Tendonitis. This wrapping doesn't look like much but is nice and snug when I stand on it.


NOT a flattering foot picture..LOL. I actually have a foot picture I took as a joke, let me find it...I was telling a Paramedic Buddy of mine on that I was painting my toes in PJ's Relaxing..while he was Having to work a 72 hour shift..So he says...I just painted mine too.."red with pearl white sparkles..." I KID you not...I had just painted my nails as you see below...My heart raced for a sec...I was this guy staring thru my window?? Lol..He lives back east.


So, yes I do bodybuilding stuff too..Not many runners do this...Pretty much fights with my desire to be fast, building my muscle up...BUT hey, I'm doing it MY way. BIG and SLOW!

Bodybuilding wise, Really backtracked (No pun intended: back Picture) During the holidays...Back to "Clean" eating and I am working to regain my definition...


The bad news is I still cant Lift with my rib..I am hoping two more weeks I can get back to the Weight Room.... 

Brooks Launch Zeroed Miles: 3.00
From missy on Wed, Jan 13, 2010 at 14:48:19 from

Well I put these photos in Paint shop To resize 50% but I think they still look huge...BLAST!

From Burt on Wed, Jan 13, 2010 at 14:54:53 from

I'm pretty sure that guy has a hidden camera in your room.

Read my instructions I sent you! It shows how to make the picture smaller when you insert it in the blog, muscles.

From Samantha Dean-Howard on Wed, Jan 13, 2010 at 18:09:58 from

Nice nails, I just lost a toe nail tonight, urghhhh the joys of marathon training :)

Oh and nice other pics, :-)

From Scott Wesemann on Wed, Jan 13, 2010 at 19:16:39 from

Muscles! Nice pics. Those do not look like runners feet at all. They're cute, and you still have all of your nails. :)

Good luck with your foot. You're not having very good luck with all of these injuries. Maybe you need some drugs and rest.

From Benny's on Wed, Jan 13, 2010 at 19:33:32 from


From vinh on Thu, Jan 14, 2010 at 07:53:38 from

Hey Missy! That sucks about your foot, how did that happen? Anyways, wow very impressive physique. I usually lift 3 times a week (light weight/high reps). It does feel better to have a strong body. I'm sure it helps with running since muscles help with glycogen storage.

From Twinkies on Thu, Jan 14, 2010 at 10:25:58 from

Nice tape job. You may want to try using Kinesio Tape ( It has done wonders for my knees.

From Bec on Fri, Jan 15, 2010 at 13:12:18 from

Gorgeous bod. I love weights too, but not as much as you! I hope that rib feels better.

From Marathon Dreamer on Fri, Jan 15, 2010 at 13:24:04 from

You have great feet.... I used to once. Now I have 2 toe nails that are black and blue - falling off also, one missing that already fell off and calluses everywhere....Toe nail polish color of choice is black. Helps hide those ugly discolored toe nails and I have been able to "paint a toe nail on" where I am missing one....

I see that you lift. You are in great shape... gives me some motivation to keep working hard on my upper body!!!

From Kelli on Sat, Jan 16, 2010 at 14:15:04 from

I agree, your feet look great! Mine look like some kind of monster feet with all of my gnarly toenails. I used to ave such pretty feet.

I have not been here for a bit, sorry! but I love your new picture, you are adorable. I like your hair. Oh,and I love the tree painted on your wall, too! And, you are one muscly chick! Your arms are to die for! How can I get arms like that???? Do I have to sop eating ice cream and sugar cookies???

Hope your foot and ribs are feeling better.

From Burt on Sat, Jan 16, 2010 at 14:21:52 from

Okay, I've bitten my tongue all this time. Missy, you look great. Love the muscles. But your feet look like hobbit feet without the hair. Oh yeah, I said that. I'm not the greatest physical specimen in the world, but I have to keep it real.

From missy on Sat, Jan 16, 2010 at 15:31:40 from

OK now....have to organize my thoughts for this lengthy reply! Been "away" for a few days dealing with some grave things.

Burt..I never learn you will have to cram those resizing directions down my throat before they get through my thick skull..and yes I have quite the feet..I totally agree with you..I will show you them in person at some point..Womens 9 E brothers fondly call them Kung Foo Feet.

Samantha..Thanks..the only reason I paint my nails is to hide what is underneath. Mangled regrown toenails I have lost...sending well wishes to your toe.

Scott, you are good for my self esteem, I should pay you what I would pay a psychologist. Been resting somewhat..hope it is more beneficial than backtracking tho..

Benny you are funny.

Vinh..Looking back I first noticed my May 2009 when trying on new Running shoes, I asked Danny at the shop to bring a different pair of the same model since the shoe felt like it had a lump in it..The second pair had the same lump. At that point I realized my foot had something wrong with it but it didn't have any pain till December. About Physique, that is what I looked like in November, I'm much "softer" now..Holiday Food. That picture is what I want to get back to. :) And, I never thought about muscle/glycogen storage before, you are so right on. No wonder I'm a beast on the road! :P

Twinki..ty for the idea, I will go and buy some Ktape..Josse emailed me about Guashatools and scraping. Will try that too. Anything that keeps me the hell away from Mr. Orthotics.

Bec you are sweet. Rib is on the mend, I am just being careful at this point. U rock climb? (your pic shows you on a rock)

MarathonDreamer, you are a girl after my own heart. Black is my toenail color of choice, I also have to have a good amount of Black on clothing wise or I don't feel right! Oh, and if you look closely at my toes, two of them had fallen off and are the thin new baby toenails you get after..LOL

Kelli, You will have to split the check I sent to Scott for saving me a trip to the Psychologist. U too are good for my self esteem LOL. :P About the tree..I decided one day I would paint that, I am not an artist..I never finished it tho..but I get crazy ideas like that, thinking I can just do something. Ha! Yeah, I am muscly, I think I'm really a man...Well and you can prob still eat icecream and cookies but just less. :)

Burt, you are lucky I don't live in Gilbert still because my Wrath would scare the living hell out of you. Oh, And I know what a hobbit is, my dad has an Honorary Doctorate from the Tolkien Society, he read The Hobbit to me when I was 5 years old.....:)

From Burt on Sat, Jan 16, 2010 at 15:46:05 from

Are you a woman scorned? I guess my compliment that I gave first just doesn't erase what I said. LOL!

From missy on Sat, Jan 16, 2010 at 15:55:57 from

"Heaven has no rage like love to hatred turned..Nor hell a fury like a woman scorned." It's ok I forgive you Burt. ;P

From Burt on Sat, Jan 16, 2010 at 16:03:14 from

Was that Tolkien? lol

From missy on Sat, Jan 16, 2010 at 16:07:05 from

William Congreve, The Mourning Bride, 1697

From Walter on Sat, Jan 16, 2010 at 22:32:39 from

I think you should look into those glucosamine/chondroitin pills or juice from Costco. They will help with getting you back on track. It helps with Tendonitis and muscle pain. Now go and be healed! lol

From Scott Wesemann on Sun, Jan 17, 2010 at 02:52:06 from

Good to see you back Missy. I hope everything is ok in your world. :)

From missy on Mon, Jan 18, 2010 at 22:13:32 from

I think I will pick up some gluco/chond Walter..Someone else recommended that Supplement to me the day after you did..It's a SIGN.

TY Scott...Just call me the Erratic Blogger :P

Total Distance

Brooks Burn 3 Zeroed Pink Miles: 4.00
From Walter on Sat, Jan 16, 2010 at 23:12:16 from

Thank goodness for Necropolis. Somedays are harder than others. 4 miles is 4 miles. Good job running with such emotions on your mind.

From Scott Wesemann on Sun, Jan 17, 2010 at 03:01:18 from

That is terrible. I'm sorry for your loss. Wishing you the best. Hugs.

Total Distance

4.6mi @ 8:15 pace + Stretch Legs

Brooks Cascadia Zeroed Miles: 4.60
Total Distance

3.5mi @ 8pace

Brooks Launch Zeroed Miles: 3.50
Total Distance

Total Distance

Sunday Afternoon:

Spontaneously decided to run somewhere, some pace, some distance...Wound up heading south towards Springville.

Never Ran inside a graveyard before...they didn't seem to mind.


 This dancing child caught my eye from far away.


Under That Pepsi sign reads "The Water Hole"


Wondered if I could stand on that ice without cracking it..Next time I will try and see.

I'm planning on doing more runs where I just wander...I do too many set runs. Much more entertaining not knowing where you are going. Would have kept going but it was close to Dark.

Somewhere close to 8:30pace..Had no watch on. 

Brooks Burn 3 Zeroed Blue Miles: 10.50
From Scott Wesemann on Sun, Jan 17, 2010 at 23:09:16 from

That sounds like a lot of fun. I love adventure, and I think it is a lot more fun to mix things up. That ice doesn't look very thick, so I would stay off of it. :) Nice miles too.

From Benny's on Sun, Jan 17, 2010 at 23:16:46 from

Very nice pictures! I'll try taking pics on one of my easy runs. You'll laugh at what I have to run through lol...

From missy on Sun, Jan 17, 2010 at 23:26:10 from

I'm Dead serious Scott...Wanna make each run better than the last..U watch..will come up with some interesting pix for you when I finally get to an interesting place to run!

Benny...don't tease me like that..Get that cam out and take PIX. I am Dying to know what you have to run through...I always have dreams I am running through Buildings...Locker rooms..and it's part of a Marathon..can you imagine a crazy marathon like that..Sounds kinda cool actually!

From Walter on Sun, Jan 17, 2010 at 23:29:09 from

The BBK runners do their speed and tempo workouts in a cemetery and its actually fun waking the dead and having them push us a bit. :) I love runs like that myself especially in the summer when you run up in the mountains.

From missy on Sun, Jan 17, 2010 at 23:31:51 from

Walt...are you brave enough to do those tempo workouts in that cemetery in the dark barefoot alone? I would be impressed then. :P

From Walter on Sun, Jan 17, 2010 at 23:35:36 from

We did most of them in the dark. I would do it though. Im not good running barefoot though can I use my five finger running shoes? :)

From Burt on Sun, Jan 17, 2010 at 23:38:10 from

Missy, do not dance on the graves. I repeat, do not dance on the graves.

On a proud note, look how small the pictures are!

From vinh on Mon, Jan 18, 2010 at 15:46:56 from

Good run Missy and love the pics now that they are actually viewable =P How is the foot feeling? You are crazy to run in a cemetery lol.

From missy on Mon, Jan 18, 2010 at 22:06:50 from

Walt..sorry has to be barefoot. Go on the full will be able to see the ground.

Burt..what happens if I dance on graves? YEAH, I learned how to rEsIzE from the Master.

VINH! My fav Blogger! :) Foot did pretty well..doesn't feel great, will tape it for all my runs...Oh, I wasn't exactly running IN the cemetery..ran by it and spontaneously took the scenic route.

From Walter on Mon, Jan 18, 2010 at 22:14:58 from

Ok i aint scared! You have to come cam cord it though! I honestly run through several cemetaries. Barefoot in the snow or can I wait for fair weather. You know what happens when I run by you in snow! kerplunk! lol

From missy on Mon, Jan 18, 2010 at 22:31:03 from

OMG you are so ON Walter, I will video that..Will probably Pee myself I will be laughing so hard..Since we will have to break in at Midnight when the gates are locked...

Watch out I am a Leo and Year of the Tiger...Guess a Liger..but anyhow...We get even! :P

From vinh on Tue, Jan 19, 2010 at 06:49:15 from

Dang Missy, I hope your foot and rib recover soon! Be injured is the worst feeling for an athlete. I was pretty sure you didn't run in the cemetery, just teasing you =P

From missy on Tue, Jan 19, 2010 at 11:48:05 from

Thanks IS the worst feeling!! You must be able to relate...I don't want to be mean and make emo jokes but I think I must be feeling like how an emo feels...or an injured athlete, something like that...O.o

From Samantha Dean-Howard on Thu, Jan 21, 2010 at 06:02:19 from

Missy Cant believe you lot run in cemeteries, LOL I visit cemeteries allot and wouldnt want to run in one though thats so crazy maybe us brits have different ideas not sure LOL

From missy on Thu, Jan 21, 2010 at 12:09:59 from

Sam...well I would have not headed into the cemetery but a friend of mine had pretty recently died and so I was having cemetery on the brain..when I ran past it..I was kind of drawn in..OH, yeah my Friend..His name is Pete...a Brit. Do you live close to this place? They are having a Memorial Meeting on Saturday.

Peter's Family

c/o The Quaker Meeting House

Church Crescent

Muswell Hill London

N10 3NE

United Kingdom

From missy on Thu, Jan 21, 2010 at 12:12:36 from

Cemeteries are oddly beautiful covered in snow. :)

Total Distance

Slept In! YEAH!

Got Yet another Massage today...Was talking so much that I'm not sure if I was distracting him from his work! ..Didn't remember it hurting enough..Has to at least leave bruises...I do remember he worked my foot tons..will see tomorrow how it feels when I run on it...

Lazily Rolled in to the gym at 1pm..ended up sharing a lane at the pool...And BOY the guy sure got chatty...Usually I have my armor on..An Ipod that says..."DON'T talk to me I'm into my badass music.." Maybe the Pink in my swimsuit made me look like a nice person..idk..(I'm being funny, Didn't mind too much.) He was asking about Triathlon stuff...I'm grateful he wasn't hitting on me..I hate it when I have to get UGLY.  

Ooops...Got all distracted with pictures...forgot to say what I was doing in the pool..

Was first swim since Rib Injury...Was a bit sore at the end..but not anything sharp I am guessing it is ok. I worked on the drills Coach Heath gave me...Drills only. Wondering how my rib will respond to real swimming. Swam 50 minutes. I know..why not 60...Well this bothers me too..But my bladder was about to explode. 

From Walter on Mon, Jan 18, 2010 at 22:12:44 from

oh geesh you crack me up! Whatever, I always have to wear sunglasses and a hat so as not to divulge my identity or you know what happens at the gym. Signatures, book signings, phone numbers, etc.

its exhausting and it takes away from my workout.

From Scott Wesemann on Tue, Jan 19, 2010 at 01:47:47 from

50 minutes is actually pretty good. The last time I tried swimming laps I think I made it about 8 minutes before I had to puke. Ha. Maybe I'm not doing it right? Hey nie suit. I like the camo.

From vinh on Tue, Jan 19, 2010 at 06:56:50 from

Uh oh, Missy rockin the Cammo suit =) Good workout Missy! What's in your badass music playlist?

From Samantha Dean-Howard on Tue, Jan 19, 2010 at 07:38:32 from

Hey Missy I hope you tapering well for the Half Marathon and If I dont blog well big Good Luck, love the swimsuit :-)

From missy on Tue, Jan 19, 2010 at 12:03:31 from

So you CAN relate Walter..I swear a vein is going to burst in my forehead when I'm trying to lift and some guys want to get social. I actually have a pretty vascular foreahead..I look like an alien up close.

Scott I Did feel kinda nauseated in the pool come to think of it..havent been used to the water since I've been back in. YEAH this suit was only $30..and its a TYR...bought 4 of them at that price...I will take a pix of the other one that has skulls on actually am not big on skulls..but I thought..what the hey!

Ha ha Vinh..ER I should send you an email of my badass music...Don't want to scare the other bloggers..:P OH. That Cammo suit: You might appreciate my fantasy..If I went back in time and was say..20 years old and they somehow allowed females, My dream job would be Navy Seals. In the meantime...I can just train like a beast..and pretend I'm badass like a Navy Seal.

Aw Sam! I Be a quitter..This is hard to explain..I don't run Half Marathons to enjoy the scenery or have the pleasure of knowing I can finish one..MY only joy in it is being able to run so fast it hurts..and since I am injured I see no point in Racing on Saturday (besides I save about $400 in travel I can apply to gear!)..Feb 1st My focus switches to Triathlon Training. Any road races I do after that point are purely to support TRI. BUT, Thank You Sam for remembering I had a race planned...and taking the time to pop by! :D

From vinh on Tue, Jan 19, 2010 at 12:12:28 from

Haha, Navy Seal Missy would be awesome. Have you ever heard of David Goggans? He is one bad dude. Check out his website. He's inspired to run the Badwater Ultra sometime in my life.

From missy on Wed, Jan 20, 2010 at 22:03:23 from

I think we are Twins Vinh...Both wear cammo...Both are inspired by crazy badass navyseal dudes! I want to do Badwater too sometime...My Tri Coaches Brother did it last year..I should ask him about it...I have never done one but in my heart I think I'm an ultra distance personality..which is prob why Ironman sounds appealing to me...Lets do Badwater..cuz We are Badass Twins! Hope I don't get reprimanded for saying Ass...

From missy on Thu, Jan 21, 2010 at 01:02:33 from

OH, btw Vinh...Those David Goggins video's are pretty inspiring. I put one up on my blog. :) Thanks for sharing him with me..he's wicked awesome!

From vinh on Thu, Jan 21, 2010 at 06:57:28 from

Haha, we are both crazy twins! Whoa, your coach's brother did Badwater? That's awesome. If you go to the Badwater site, it says you need to have run at least 2 100 mile races and have a lot of other stuff under your belt to be selected. I plan on starting ultra's this year so I can start building up my resume for Badwater =) I might do a 12 hour run in May, the Bair Gutsman in Aug (not an ultra but I hear it's a tough race) and a 40 miler in October. You also gotta get the DVD "Running on the Sun" a documentary on Badwater.

Yea, David Goggins is awesome. He makes us look like babies lol., I think I have a profile on there.

From missy on Thu, Jan 21, 2010 at 22:11:50 from

Vinh..I don't know his Bro's name..but my coaches last name is Thurston..So that will narrow it down...With Badwater only having 90 entrants...Crazy! How will we ever get in? We be Badass! That's right. :P Btw..I was all excited to see your friend invite on! Weeeeeeeeee!

Total Distance

Was anyone else's Blog Broken yesterday??? (well...Tuesday, Jan 19th...I'm writing this on Wed.) I got all excited about taking nice pictures for you and then I couldn't even post um! 

This day started with sleeping in..again..What are January's for?!?! Think I should just sleep till Feb. 1st. Got out of PJ's at about 11a.m. and went for a run...was pretty warmish..maybe 40 degrees...But WTF it felt like I was running up hill for 4 miles and it was mostly 34:00/8:30pace. Stretched Legs a good 30 minutes...

Thought I would Next Hop in the Pool...1:30 is a busy time..In the 60 mintues I was there I met 3 new guys...."mind if I share your lane...." Sure whatever dude. ;P Got a bit sick...Water in both ears makes me dizzy and nauseated...SHEESH. I feel pro. Tri Coach say's I will prob get used to me some Yay fancy Ear a convenient bottle, could have just got straight Isopropyl Alcohol but I liked this convenient size. Woah man, forgot how good this stuff smells!


I Was telling a buddy of mine that I kept walking in my room and getting startled!! This happened not once..but like 5 thoughts..."What the Hell is that?!"


I mean..that is not a there a giant rodent in my room?? Dog Toy. Why I went through this surprise like 5 times in the same day is crazy...finally picked it up and kicked it down the stairs.


Meet Hedgey. 

Brooks Cascadia Zeroed Miles: 4.00
From vinh on Thu, Jan 21, 2010 at 06:51:27 from

Nice workout Missy! Lol, that thing would have freaked me out too. Yea, everyone's blog was messed up yesterday. Sasha said he was updating the website on his blog. Always love to see your pics, keep it up!

From Scott Wesemann on Thu, Jan 21, 2010 at 12:00:13 from

That is funny! That would totally freak me out if I saw that out of the corner of my eye. I'm always 'punting' my kids toys down the stairs.

From missy on Thu, Jan 21, 2010 at 21:31:01 from

I must have paranoid delusions or a rocky past or both because I was SURE Sasha was going to ban me from the site..*cough* LOL

You know my Drunken Sailor swearing..Well I haven't taken it that far..

Yeah Vinh..Pictures amuse me..hehe..I want to get better ones for you guys to make you smile. :)

OMG I just jumped...I kid you not...the hedgehog was looking at me just now..I will take a pic of how I saw him out of the corner of my eye again! Geeze..I need to see a shrink!

Total Distance

Had Big Plans to run today but after my Noon Swim Lesson with Tri Coach I got dizzy and nauseated again with both ears plugged up with water...Put some Alcohol in my ears and it helped a little but I didn't feel like it went all the way inside. Maybe I should try again. I am hoping I will get used to it..Being in the water tons...Coach says He thinks I will and coaches know ALL.

Hubby was nice to Rub my calves and feet...Was funny My cat "Tiger" decided he would join in..cuddled up to my legs and started kneading them with his paws. I swear he's a genius cat. Sometimes I think he is reincarnated and Has very much a human mind and just pretends like he only has cat thoughts. My other Male Cat "Patches" always comes in and sits on the counter when I shower...He is really good at pretending he only has cat thoughts too. 


Think I will stretch these beastly Legs tonight...See ya!!!! 

From Walter on Thu, Jan 21, 2010 at 00:04:08 from

Go check out this little blog!

From Kelli on Thu, Jan 21, 2010 at 00:15:32 from

I love to come and see your pictures...cute swimming suit BTW. The camo should have scared him off.

Are you still running this weekend with your injuries?

From Burt on Thu, Jan 21, 2010 at 00:46:43 from

Dude, Walter. What the heck???

From missy on Thu, Jan 21, 2010 at 00:57:34 from

Almost Peed myself..thanks alot Walter. LOL.

Kelli, thanks for poppin by..I get lonely over here on this profile page. :)Will Not be running this weekend..just cancelled my hotel actually...My Injuries are coming along nicely tho..I think once I am healed I will totally be Charing ahead...Looking forward to that. :)OH, I will show you my Skull Swimsuit sometime lol. WOW. O.o

From missy on Thu, Jan 21, 2010 at 01:08:56 from

BTW Walter don't make Burt Mad, he has computer hacking Skills!

From Walter on Thu, Jan 21, 2010 at 01:13:52 from

Burt, im trying to help Merri get on the Hot Discussions! Youve been ruling it long enough! haha

From Kelli on Thu, Jan 21, 2010 at 10:03:57 from

I would be weary of making Burt as well, he has serious skills and knowledge!

Bummer, I was thinking I would be able yo meet you. BUT I am glad that you are getting fixed up and ready to go for the next adventure. CAN NOT WAIT to see the skull swimsuit.

From Burt on Thu, Jan 21, 2010 at 11:13:45 from

Yeah Kelli, don't "make me." I've already taken pictures of Kelli and Walter, you could be on the list if you're not careful Miss Missy...

From Samantha Dean-Howard on Thu, Jan 21, 2010 at 18:17:28 from

Thanks walter that tickled me pink LOL

oh Missy please tell me about my avatar piccie ??

From missy on Thu, Jan 21, 2010 at 21:24:57 from

Oooh Kelli We can meet another time I am sure..We DO live close to eachother! :)I'm not that exciting a person to meet however. There's a reason I am O.o I like "next adventure"!!! Well Burt, actually, I would prob laugh my please do not swear off...My husband likes to make crazy pictures of me all the time..there is a recent one of me with a mustache and goatee..will show ya.. Oh...Sam...Your Avatar picture...You are GORG and GLAM!

From Walter on Thu, Jan 21, 2010 at 23:04:36 from

Sammy, that was pretty funny of Burt. He is the one that actually did my pic of running on a lava bed! Im telling you Burt, its gonna be hard to stay straight watching you skate like that!

From Burt on Thu, Jan 21, 2010 at 23:26:09 from

Try and control yourself Walter.

From Samantha Dean-Howard on Fri, Jan 22, 2010 at 05:09:51 from

Hey Missy the piccie on my blog aint an avatar piccy lol but thanks :-)

Total Distance

10:30a.m. Went On run With Hubby..showed him mercy and went a short but hilly route..The 9ish pace actually felt as difficult as walking...

Put on my Pirate Swim Suit..and hit the Pool for 60min swim drills...This PIX is 4 you Kelli!


BUT geeze...How did I not Pack all my clothes to change into?!?! Left the GYM commando style..Didn't want to put a cold wet suit back on in winter! No way! ....Found the missing items on my bed at home...*Rolls Eyes!*


Later on Hedgey Get's all Spooky On me again...I'm sitting on my lil Wooden Computer chair and on my left I see...WOAH!

 Think My husband is Playing mind games with me...

Brooks Burn 3 Zeroed Blue Miles: 3.50
From Britta on Thu, Jan 21, 2010 at 22:46:33 from

Super cute suit! It would take a very confident man to try and hit on you at the pool with that on.

From Samantha Dean-Howard on Fri, Jan 22, 2010 at 05:13:54 from

He he love the suit, and commando style, I think I have had to do that sometime LOL

love the hedgehog how cute, I have to start uploading more piccies, my kitten is crazy at the moment she makes monkey noises so weird, trying to get her on video to show you all LOL.

And yeah I find slower paces really hard sometimes its crippling my hubby cycles he wouldnt run a 100metres :-D

From vinh on Fri, Jan 22, 2010 at 07:28:29 from

Nice suit Missy! The skulls make you even more bada**! (Looking at above disclosure to keep it family safe lol). That would be pretty funny if you woke up and Hedgey was right next to you.

From Scott Wesemann on Fri, Jan 22, 2010 at 16:01:27 from

Maybe you have a ‘Ouija hedgey’. We used to have a mystery ball that my wife nicknamed the Ouija ball because we couldn’t get rid of it. It showed up in our yard one day, and my kids loved it, but we knew it wasn’t ours, so we threw it over the fence to various neighbors, and every time it ended up back in our yard. I even let the thing go out front in a wind storm and watched it fly away, and a few days later it was back in my yard. I thought we lost it for good, until I discovered it in my kids toy room a month later. HAHA. You have a Ouija hedgey.

Going commando at the gym can be very risky, and should be avoided at all costs. I once worked out next to an old dude that was wearing a netted shirt, yep, the ones where you can see their skin, and as he was working out next to me on one of the machines he opened up his legs and what I witnessed has been seared into my memory forever. It was like a train wreck… a horrible horrible train wreck.

I like the suit BTW :)

From Samantha Dean-Howard on Fri, Jan 22, 2010 at 18:40:55 from

oh dear not done that at the gym whilst working out LOL just a very short journey home with clothes over of course ha ha ha

From missy on Sun, Jan 24, 2010 at 23:08:25 from

Britta..lolz that is the Point exactly! Need to keep those nerds away! ;)

Oh..I think I need to clarify..I went to the gym with a swimsuit on and coverups..PJ's actually...Then after swim I put the PJ's back on commando style...but did NOT go and workout..I left the gym VERY quickly! LOL.

I would love to see that Video Sam..Kittens are so cute..wish they could stay small forever. :)

You know Vinh..I totally forgot you can do the little *astrisk* you can use to properly say bada** on here! TY. I will be more gentile from now on! :)

I bet Hedgey is under my bed...Have not seen him in a few days..O.o on ouija hedgey..I will tell my kids about that! TOTAL ew...and my eyes are burning thinking about Meshy Shirt Dude.

Total Distance

Had a Crazysauce run today but will post my pictures on Sundays entry...Because it is Sunday now! :) 

Brooks Cascadia Zeroed Miles: 10.66
Total Distance

Today was interesting. Not. I had no workouts But I had two stretching sessions today for a total of about 90 minutes!

Total Distance


9:30a.m.....Today I drove out 35 minutes or so to get to Sandy Gold's Gym so I could get my swim drills in...Swam 60 minutes drills there. For those of you who don't know..South of Salt Lake City in Utah Valley, they close all the Gold's Gyms on Sunday.... GRRR.

1:30 Stretched Legs for 40 minutes.

3:15 Ran 6 miles 47:10. Was super sunny and warm..Well about 33 degrees. Stretched immediately after for 30 minutes or so.


Wanted to show you some FUN I had on Friday...I spontaneously decided to just go run somewhere...(I'm falling in love with runs like this...)...

Found Myself running into Rock Canyon. 


I ran up the trail for a while and had a crazy idea how I wanted a picture of myself looking Bada** barefoot in the snow..


I thought, Woah I am crazy I better put my shoes on quick..What if I have to run fast like if a hungry mountain lion wants a snack..or some crazy guy hops out of a cave or something...SO I am putting my shoes back on and Will comes walking up the trail. I feel silly as he stops in his tracks.."Looks like you need some socks! It's cold out here...." 


So I explain to this ancient fellow how I wanted to take a silly picture for my friends..I didn't say "bada**!" I used my manners this time....It was actually a fun lil conversation..He lives near the canyon next to Coach Edwards (for you BYU fans)...He thought it funny I wanted a picture of "an ugly old man." I said, "NO, you are a Cool old man!" :D He insisted he take picutres of me for you to see how crazy I look sitting on the ground in the snow!

Said goodbye to Will..Gave him a hug..Ok I know that sounds weird..but he was cool old man and we had shared a cool moment in time...Flew back down that canyon..down hill all the way..

Headed north to get a few pictures in Provo Canyon..actually took 52 pictures on my The 10.66miles or so...took 2 hours!


I just kept running knowing my hubby would pick me up...Thanks For the RIDE hubby! :) Eeek..I look tired and cold.

Look how I Look like a Leprechaun Dancing a fit trying to get my socks I can hear the bagpipes now!

Lucky I didn't end up falling on my head in the water..those rocks were super slimy under my feet.


Brooks Burn 3 Zeroed Pink Miles: 6.00
From Samantha Dean-Howard on Mon, Jan 25, 2010 at 06:04:06 from

Missy your so funny those pictures are great, love the run you did, really picture perfect Id love to run there.

hey way to go on the cold water icing :-D

and the feet looked rather cold, that old guy sounds proper cool LOVEIN it :)

From vinh on Mon, Jan 25, 2010 at 06:42:40 from

Hey Missy! Love the pics, but I thought there were more =P Looks like an amazing place to run...makes me jealous b/c there isn't anything like that here. We'll hopefully you had a great weekend, keep up the great work!

From Burt on Mon, Jan 25, 2010 at 11:23:59 from

Wow Missy. All that barefoot stuff in the snow makes me think you're part hobbit or something. (oh real original, Burt.)

From missy on Mon, Jan 25, 2010 at 12:47:43 from

Hiya Sammie! You come out here for a visit and we can go run in some beautiful places! I will work on my speed and maybe I won't be too much of a weight on your stride. :)

Vinh..Well I took tons of pictures...but I thought maybe I put too many pictures on this blog entry already...8 of them! Didn't want to go overboard and have Burt make fun of me. :P self esteem is soaring! Being likened to a Hobbit likens me to being a Legend! :)

From Scott Wesemann on Mon, Jan 25, 2010 at 16:09:56 from

Nice pictures! It looks like you had a fun adventure and that's what it is all about. Maybe when some of the snow melts you can keep going all the way up to the 'peaks'. :)

From missy on Tue, Jan 26, 2010 at 13:33:28 from

TY Scott...Eventually I want to do most of my runs trail..So undoubtedly I will run all the way to the peaks. :) Although If I ran to the peaks now with a sled on my back I could sled down..Weeee. Hehe.

From RivertonPaul on Tue, Jan 26, 2010 at 16:00:05 from

I never knew the gyms closed on Sundays.

From missy on Wed, Jan 27, 2010 at 20:11:19 from

Yeppers Closed on Sundays Paul! :(****

From Kelli on Thu, Jan 28, 2010 at 14:26:23 from

YOU ARE NUTS!!! Just looking at the pictures makes me COLD.

From TBarlow on Fri, Jan 29, 2010 at 17:23:17 from

I love standing in that river in the summer. You are brave to do it now. Hope you are warmed up by now!

From missy on Sat, Jan 30, 2010 at 05:24:53 from

Kelli...Yeah I am nuts...It was good therapy tho! So I am probably LESS nuts now. :)

Hey TBarlow..Let's do cannonballs in that river this summer! :) I like doing crazy stuff..Confuses the young people!

Total Distance


12:45p.m. Ran 4 miles...ran in the snowy parts of the sidewalk/road for fun..Ran slower that way but idk. :D 33:48/8:27pace

2:30p.m. 60 minutes Swim Drills

Got antsy about 9pm and went for a treadmill run..Wore the Hyperspeed because I wanted to feel less constrained.  Ran it hilly 0.0 incline to 4.0 incline range...8 miles 58:49/7:21pace

Right after I wanted to swim drills but some Special Ops trainee Boy wanted to chat..So every time I did a lap I'd freeze standing there while he got chatty. So I probably only got 20 minutes of drills in...Then left.

(Slept Like a LOG! Sore the next day.) No stretch! Grrr Missy Stretch!

Brooks Launch Zeroed Miles: 4.00Asics Gel Hyperspeed 3 Miles: 8.00
From Scott Wesemann on Tue, Jan 26, 2010 at 14:53:32 from

Special Ops trainee boy? HA! Made me laugh. Nice workout Missy. 60 minutes of swim drills would kill me for sure.

Stretch Missy stretch! I need to do that myself, so I don't wake up with a knot in my calf. No pics today??

From Burt on Tue, Jan 26, 2010 at 14:53:41 from

I like the door knob in your new picture.

From missy on Tue, Jan 26, 2010 at 15:01:22 from

Scott..I felt too lazy to take I am like the ocean..I move in Waves.

Burt I have lots more Doorknob Pix if you want

Today I am a mere puddle...In my pj' to the pool tho..

From Samantha Dean-Howard on Tue, Jan 26, 2010 at 15:03:25 from

Yeah special ops make me laugh tooo

hol** smoke loooookin gooood, and love the door knob tooo LOL

nice training tooo missy :-P

From jtshad on Tue, Jan 26, 2010 at 15:56:06 from

Good running so far this week!

Nice pic, are you promoting Nike for a modelling job?

From vinh on Tue, Jan 26, 2010 at 22:14:00 from

Missy! Good are badas* haha. Love the pic, you have some awesome poses!

From Scott Wesemann on Wed, Jan 27, 2010 at 02:42:39 from

Nice new profile pic Missy. I like the hat. Very cute :)

From missy on Wed, Jan 27, 2010 at 20:17:34 from

Yeah Me and my Doorknob! O.o Lol.....

Sam..Yeah that evening run at 7:21average pace felt wicked good..I just get tired of running where I am supposed to be...I feel slow labored and unnatural at slow steady paces..I do best with fast and moderate mixed up with hills and stuff..otherwise it feels ...Constraining!

Jtshad, no modeling job..too freaking old...I'm just a fashion slave lol...I wear nike to the gym to lift..have some pink nike shoes I will have to show you sometime..oh and grey too..Just cant wear my super nerdy Brooks to the gym...well I do when I am running on the mill, however..WHY am I rambling..idk....'s funny I think I pose like that because I am awkward in font of the camera...

TY scott....I am looking for new hats..with my swimming and working out all the time..I'm just not going to fix my hair for months...Called of Hair Appt for tomorrow..WHY bother? No one will see it under my hat/swimcap! Lol..missy letting her looks go...Yeah Now I wear sweats all the

From Scott Wesemann on Thu, Jan 28, 2010 at 11:29:09 from

Hats and sweats are cute, and comfy, so I think you might be onto something. I wish they would let me dress like that for work. Hey, you need to post pics of you in your swim cap. I dare ya! :)

From missy on Sat, Jan 30, 2010 at 05:22:04 from

Oh Scott You make made me laugh so hard right now..I think I will post in my swim cap! Just neck up of course! ;)

From missy on Sat, Jan 30, 2010 at 05:23:16 from

Burt...Speaking of Doorknob..I have a freaking sore know that place on the side of your hip that dents in? Well I BASHED it into the freaking doorknob. I swear that doorknob has a mind of it's own! ...Think I am gonna bruise..

From Burt on Sat, Jan 30, 2010 at 14:55:00 from

Put some butter on it.

From missy on Sun, Jan 31, 2010 at 21:13:31 from

Ok that is disturbing Burt.

Total Distance

Today was Mega fun...

2:15pm 60minutes swim

8:45pm 5 miles of hill and speed fun on treadmill...8pace to 6pace, and 0.0 to 4.0 incline. 37:44..Wore Hyperspeed again, I just cant stand putting big clunky shoes on...feels like my feet are suffocating.....Run Was followed by 40 minutes of swim.

11pm Stretch 30 minutes. 



Asics Gel Hyperspeed 3 Miles: 5.00
From Walter on Wed, Jan 27, 2010 at 22:13:12 from

Thanks for the support my friend! Your swimming is making me jealous! I dont have enough time in the day! Awesome for you.

From Samantha Dean-Howard on Thu, Jan 28, 2010 at 06:11:45 from

I agree with Walter, I like swimming too but I dont have time, although if its between swim and run the run wins hands down !

What stroke do you do, for 60 mins?

nice running on the sweatmill :-D

From Scott Wesemann on Thu, Jan 28, 2010 at 11:21:19 from

Great workout today Missy. Are your foot and rib still bothering you? You must be feeling alot better because you have been getting after it lately.

From missy on Sat, Jan 30, 2010 at 05:17:08 from

Hello My Friends! I've been restin....

Walter you could probably out lap me in the don't be jealous silly bucket!

Sam..I am only working on Freestyle...Do Drills of many kind and then The Freestyle stroke.

Scott! Ty..My foot is doing MUCH better, almost feels normal..My Piri is still tight..Using that Tennis ball on it like Sammie recommended..Then the rib was kinda P*ssed at me for running like a raging maniac tonight (Tis Friday Eve.)But it was soooo worth it...I'm tired of running slow all the time...makes me feel dead inside. :P But Yarrr I be feelin good!

From Walter on Sat, Jan 30, 2010 at 12:37:07 from

Missy, I can only seem to breathe with my head to the left so it slows my swim down because I either have to slow my stroke and breathe or speed up and take longer breaths. I will have to swim with you to see how the fish do it!

From missy on Sat, Jan 30, 2010 at 16:35:22 from

Hmmmm Walter...when I swim 25yard sprints...I will breath right side all the way down Left side the way back..need more air with more exertion..I don't fill my lungs more full..I just breathe more often. Slower I can just breathe every 3 strokes. My coach has me very relaxed in the water..I only fill my lungs half way. Just like with running you would never take deep gasping breaths..your breathing is very rhythmic and controlled..Make sense?

Total Distance

10:30a.m. 60 minutes Swim

12noon Met with Tri Coach for an hour of Swim lesson...He said "wow" at my 15 stroke count/25 yards...didn't know he was counting...

Relaxed the rest of the day. 



From vinh on Fri, Jan 29, 2010 at 07:16:28 from

Missy! You are a fish with as much swimming as you do. I suck at swimming. I need to learn how to properly breathe when swimming. How's the foot and rib feeling?

From missy on Sat, Jan 30, 2010 at 05:13:20 from

Vinh! My Favorite! :D I really do feel like a fish..I swear I don't even realize I Have to breathe...You get a rhythm in the water...You hardly think about it after a while..You breathe at the right second as if there wasn't water almost pouring in your My RIB was mad at me for running like a crazy maniac tonight..(It's Friday I am writing this..) Foot feels Major Well. Knock on Wood!

Total Distance

More Rest! Weeeee

Did Stretch legs for 30 minutes tho.. 

Total Distance

Slept in as Usual...Lookie at my yummy fooood:


This Delicious food is...Protein Pancakes with Sugarfree syrup a Banana and a half oz. Pecans.

6 egg Whites: 102cal  0gFa/1.8gCarb/21gPr

Scoop Vanilla Whey Protein Powder: 87cal 1gFa/1.5gCarb/18gPr

Banana: 105cal 0.4gFa/27gCarb/1.3gPr 

Pecans: 100cal 10gFa/2gCarb/1.5gPr

Syrup: 30cal 0gFa/12gCarb/0gPr 

Total Calories and Macs: 424cal 11.4gFa/44.3gCarb/41.8gPr

There you Have it! Yep I have a digestive enzyme in that batch..So I get all that Protein going on! 

Well SO for my day....I was so Wicked Righteous with my eating and workouts...

12noon 30min Leg Stretch

1pm 8 mile run...Sunny 33 Degree weather..67:39/8:28pace

Hit the Gym at 8pm for an extra run...felt like having a reckless abandon type run before I surrender all control to the TRI coach on Monday...So I hop on the 2.5 miles starting at 7:30 pace total 17:28 ..ended up switching mills because this one couldn't maintain speed! Switched to another Ran 3 more miles felt like flying so I ran that in 18:17 nonstop=Woot PR..Ok a treadmill PR but whatever....that was funny....6:05.666pace...EVIL! Total 5.5 miles @6:30pace...Thats a lot of wordage....

Wanted to get a swim in of course! So right after I swam 75 minutes of Drills and Freestyle. Getting much more comfy in the water...I don't breath in water anymore! I hardly even think about breathing at all actually.

Woah..2:45am..this is what happens when you run fast late at night..YOU don't fall asleep! Beware.... 

Asics Gel Hyperspeed 3 Miles: 5.50Brooks Burn 3 Zeroed Blue Miles: 8.00
From Burt on Sat, Jan 30, 2010 at 14:58:50 from

That looks really good.

I can't get to sleep after doing P90X workouts late at night.

From missy on Sat, Jan 30, 2010 at 16:26:26 from

Burt for some reason that Dish looks small..That is a full Dinner size plate...It actually made me TOO full..Lol..Well as for late night workouts They are always my best...I am a night owl...My body perfers 6pm to

From vinh on Sat, Jan 30, 2010 at 16:44:25 from

Nice meal Missy! Wow look at the 3 mile in 18:17 plus 75 min of swimming drills after?! David Goggins has nothing on you =P Have a great weekend Missy! =)

From Kelli on Sat, Jan 30, 2010 at 17:35:02 from

That is a freakin' lot of working out!! Good thing you had that delicious looking breakfast!

Now, seriously, awesome treadmill PR! It kills me to even think about running that fast! You need to enter a 5k pronto!

From Scott Wesemann on Sun, Jan 31, 2010 at 01:54:34 from

Wow, what a workout! Very nice Missy. Those pancakes look great. I will have to give them a try sometime.

From Samantha Dean-Howard on Sun, Jan 31, 2010 at 17:21:57 from

wowsers Missy thats a big workout and great fast mill run..... yeah I agree with Kelli get a 5k in soon :-)

From missy on Sun, Jan 31, 2010 at 21:02:50 from

AW Vinh...:D My Weekend ended up being NICE..since you wished it so!

Ha ha Kelli..The swim is very low energy/moderate..I am swimming very slowly to focus on form. The run was fun tho...weeee. I think I just might enter a 5k..Why not. Any fancy ones you recommend?

I will make you some Scott..They aren't super sweet tho if you are used to real

Sam...I always have really good evening runs..Almost NEVER a good morning run...Years ago I had a hotdog at Costco and a Coke...Wen't out running with a few ladies..we hit it at 8p.m. that summer...Did a 3 mile Tempo in the dark..which I and all...Hit that in 18:42 I believe. Was downhill but HEY I am still proud it. Even if I feel Major GROSS or Low energy, or stuffed with a hotdog...I end up running very well. :D

From Kelli on Sun, Jan 31, 2010 at 22:17:44 from

I have only ever run one 5k, so I am not an expert at finding those. I am sure someone out there knows of one soon....

From missy on Mon, Feb 01, 2010 at 14:19:16 from

I can look in the Utah Race Guide I suppose..:)

Total Distance


Total Distance

10a.m. Swim 75 minutes. The guy sharing my lane tried to race me while I was doing my 20x25yard sprints. He left pretty quickly..Lol..

2p.m. Stretch Legs 30 minutes.

3p.m. Run 6.5 miles outdoor..about 40 degrees. 54:29/8:22pace

5p.m. Stretch Legs 30 mintues.

Boring Entry today I feel tired. Lol 


Brooks Launch Zeroed Miles: 6.50
From Burt on Sun, Jan 31, 2010 at 20:58:45 from


From missy on Sun, Jan 31, 2010 at 21:23:50 from

Gotta Hone my photoshop skills so I can be more entertaining...I will entertain U with a new profile bout that...that one to the left is bugging the cr*p outa me!

From Benny's on Sun, Jan 31, 2010 at 21:47:59 from

Are you flexing? lol :) hehe

From missy on Sun, Jan 31, 2010 at 21:52:09 from Benny.. No flexing in this new pix..I have lots of flexing pictures that would scare you! Maybe in a few days I will put up a flexing one...

From TBarlow on Sun, Jan 31, 2010 at 22:07:14 from

Nice workout Missy! You look too young to have 4 kids - way to stay in shape!

From Scott Wesemann on Mon, Feb 01, 2010 at 02:27:36 from

Hey, we are wearing the same shirt in our profile pics. :) I have to say it looks much better on you though.

Nice workout today. Remind me never to swim with you ;)

Stretch Stretch Stretch!! Hope you're drinking enough water.

From vinh on Mon, Feb 01, 2010 at 07:27:53 from

Missy! Yay, new picture =) Great workout! Haha, how long did it take for the guy racing you to leave? One lap? =P

From missy on Mon, Feb 01, 2010 at 14:05:21 from

TBarlow. TY! But you know it's the magic of a soft focus lens. :) You're killing me Scott..Lol..You should have reminded me to drink more water last night..I Have a giant headache this a.m. >.< Yes Vinh..That picture is misleading tho..I hate wearing street clothes..I am always in PJ's and Workouts clothes or oversized ripped Lucky's...I think he raced me 2 laps...I felt so bad..oooh geeze.

From Samantha Dean-Howard on Mon, Feb 01, 2010 at 14:18:50 from

ha ha ha I swim when I cant run LOL and I must carry allot of fitness to the pool, most people stay outt my way, I always get asked am I a competitive swimmer, LOL same old answer NO IM frustrated I need to run LOL

Hey Missy I love wearing my comfy clothes, then its the restrictive running wear I think thats it the tight sports bras etc, oh I have to be suited and booted for work too so its nice to be casual :-)

From missy on Mon, Feb 01, 2010 at 14:28:55 from

How annoying! Why did it squish my replies all together in one unreadable clump!?

Most people wont talk to me in the pool's my intimidating Skulls Actually they never compliment my swimming..they DO ask what I am training for..I'm not fast enough to look

Agh! Suits..Boots...No thanks! Unless they are Wellies and I don't want wet toes. But even then Flip Flops are my favorite shoes to wear in the rain. :D

Total Distance

Spent 30 minutes Stretching my legs..SO glad I legs felt awesome after.

I didn't get my run in till 5:45p.m. I went on a 6 mile loop backward so I would have the best visibility when it got dark..That meant more hills for some reason. Had to keep my heartrate low Coaches orders..but haven't got my HRM working yet so I just guessed..Slow stinks but there is a purpose..53:17

Oh wore Hyperspeed again because they feel so good and I run more fluidly. Yeah yeah yeah...not a trainer..whatever. I am a rebel. 




Asics Gel Hyperspeed 3 Miles: 6.00
From TBarlow on Tue, Feb 02, 2010 at 23:01:38 from

Maybe I missed this in some of your previous posts - are you working with a tri-coach? What are you training for?

From missy on Wed, Feb 03, 2010 at 01:13:20 from

Hiyah T. Yes I am working with a Tricoach..I have a sprint in March I think I just decided to do..But am training for an olympic distance in May, a few more olympic in the summer, a Half Ironman distance in Aug, and Full Ironman May 2011..I'm crazy that :D

From Samantha Dean-Howard on Wed, Feb 03, 2010 at 07:19:57 from

Wow you ran backwards for 6 miles no way LOL ;)

From vinh on Wed, Feb 03, 2010 at 08:54:08 from

lol Sam! Nice job Missy! I don't know how you can run slow in those hyperspeeds!

From Huans32 on Wed, Feb 03, 2010 at 08:57:15 from

Awesome goals with the Tris. My wife is also doing alot of the same goals. And working on doing a Half next year. Who is your coach that your going with if you dont mind me ask??

From missy on Wed, Feb 03, 2010 at 12:28:57 from

Oh Geeze, Sam You are Smart, Fast, Pretty, AND funny! Love it! :D

Hi vinnnnnh! Well It was hard, I swear when I run "slow" I feel like I am mincing my steps..I end up running way more on my toes...Gotta fig it out...

Huannnn! :D Hi. Your wife Rocks. :) Tell her to send me a message anytime....

My coach is Heath Thurston...His background is swim. He has a near perfect stroke! He is local here...lives in Orem Utah...Almost went with an online coach but since I am "new" to TRI I wanted hands on help. Have had some in person swimming, and he and I went bike shopping yesterday! OMG I am so excited for my bike to come in I could scream! Wanna seeeee? My bike will be a lil more downgrade than this...

From TBarlow on Wed, Feb 03, 2010 at 15:44:11 from

That's awesome - I've actually been looking at bikes as well. That bike is SWEET!

From TBarlow on Wed, Feb 03, 2010 at 15:46:29 from

Are you doing the American Fork mini in March? I was thinking about doing that - I just have to make sure I can run :) I REALLY want to do an Ironman 70.3 within the next few years!

From Huans32 on Wed, Feb 03, 2010 at 16:21:30 from

The wife is on here too. MrsFit. Kind of struggling with lower back issues that should be gone at the end of the week. Then she will be back to training again. We might have to check out this Thurston guy.

From Huans32 on Wed, Feb 03, 2010 at 16:23:04 from

And sweet looking bike. Dang only 5k LOL

From missy on Wed, Feb 03, 2010 at 21:18:17 from

:D Yep yep Can't wait to get bike....

Yes TB, I believe it is called icebreaker or something like that...I am not training for a sprint, just doing it on the way while I train for an Olympic. You SHOULD do a Half Ironman. That would be awesome. :)

I left a message about Heath on your page Huans...give me a buzz if you have any more Q.

Oh for Hauns and TB..Fezzari is local..In Lindon. The bikes are worth much more than what you pay for.

Oh And is a link for Heath:


And yes, He is sponsored by Fezzari if you are wondering. :D I sound like an advertiser! I don't mean to..just thought you might be interested...

From missy on Wed, Feb 03, 2010 at 21:21:56 from

Oh DUH, ok if you follow that second need to click the tab titled "action" to see a picture and video of Heath.

From Samantha Dean-Howard on Thu, Feb 04, 2010 at 05:36:15 from

OOOH missy I am not sure on the smart fast pretty but I love the funny LOL thanks hun your pretty darn fast yaself, and smart and very good looking :-)

you on facebook, I think we could have a scream on facebook LOL

From missy on Sat, Feb 06, 2010 at 00:15:37 from

Samantha Dear:

Embrace your beauty! And haven't you ever read one of those runner articles documenting how freaking smart runners are!? :) And Lastly, Funny, in my humble opinion is the best of those 3 attributes...What good is being pretty and smart if you are no fun! And, ty for the compliment..I will print it off and post it next to my computer! :)

No facebook...too many people I don't want to find me. Lol. But I will be sad I cannot have a scream with you! May reconsider coming out of hiding. :)

Total Distance

Here we go another Day! Well it is Wednesday but here is Tuesdays report..

6a.m. 2300 or so Yards swim..I don't care enough to Um..

60min on Bike with 8 15 sec jumps. Haven't been in the saddle a Nether Regions are sore this a.m. Lol.

MISSY! You forgot to stretch. >.< 

From Scott Wesemann on Wed, Feb 03, 2010 at 15:07:19 from

2300 yards swimming is very impressive, and even moe impressive is that you were up at 6:00 am to do it :)

S T R E T C H!

From missy on Wed, Feb 03, 2010 at 21:19:47 from

I'm so tired today....Prob from yesterdays workouts...zzzzz. Should stretch right now! :D

From Kelli on Wed, Feb 03, 2010 at 21:34:37 from

Oh, not pictures this week??? Well, new profile pic I guess, but nothing else exciting to share, like what is for dinner??

Nice workout!

From TBarlow on Wed, Feb 03, 2010 at 22:03:39 from

I want to know what's for dinner too! 2300 yds is FREAKIN far! The most I've swam is 1650 yds and I thought that was great. Way to go!

From missy on Thu, Feb 04, 2010 at 01:46:54 from

Kelli Baby I made pix 4 U! I already ate my dinner before I saw this next time..

1650yds IS great TB :)

I will try and remember yummy food pixies for you.....:D

Total Distance

Ok here we go ladies and gents! You wanted some more entertainment...I am happy to oblige.

Wake up to a happy Comic Strip! :P


Strolled into the gym at 11a.m. for a 2500yard swim. Ate some plain chicken tenders, grapefruit, and a small salad post workout in the truck. Will take a pix next 

For those of you asking about my Tri Coach, Heath Thurston, here he is in his element:


 My new bike is that same model but....without the upgraded wheels. Coming in 3 weeks..they didn't have my size frame in!!!! :P

Have my fancy shoes tho!



So 5:10p.m. I head outside for a 6 miler...UGH....felt like deadweight. Time for :)

Wrote an S on my hand to remind me to stretch before bed...I write notes on my hand every day...usually there are 3 or 4 numbers or letters or whatnot on my hand...  

Brooks Launch Zeroed Miles: 6.00
From Scott Wesemann on Thu, Feb 04, 2010 at 02:43:30 from

Woohoo, pics! That bike looks amazing. I'm jealous. It sounds like you had another great workout day. I used to write on my hand before tests... :)

From Samantha Dean-Howard on Thu, Feb 04, 2010 at 05:40:14 from

He he he My hubby writes notes on his hand, I just plain forget to the write the notes, I have been known to go upstairs and forget why LOL

I love the piccies, your coach sounds and looks darn cool omg I so want that bike please send me on in the post somebody LOL I have been told by the man of the house if I want a tri bike I have to sell the motorbike huh no way I love my motorbike he's just too sexy to sell not happy bout that huh oh well LOL

btw I love the new shoes too, so jealous huh okay happy bunny again oh your training is harcore too oh jealous again LOL :-)

From vinh on Thu, Feb 04, 2010 at 06:56:10 from

Missy! That bike is badas* though I don't know much about bikes lol. So what do the numbers stand for? The number of times you intimidate guys at the gym? =) SO heart rate training huh? That sounds pretty cool, I have a HRM but only used it a couple of times. You have to tell me more about it for your training so I can be hardcore like you. I'm sure your coach just doesn't want you getting injured which I think is the reason why he wants you to lower your mileage. Running has the higher risk of injury. Don't worry about your fitness cuz it will almost be at a badas* level.

From Kelli on Thu, Feb 04, 2010 at 09:51:38 from

LOVE the new shoes, they look comfy! And the comic was hilarious, thanks for starting my morning with a laugh!

Now, did the S on your hand work????

From Burt on Thu, Feb 04, 2010 at 11:33:41 from

Does the ink just absorb into your skin after a while? Don't get ink poisoning.

From TBarlow on Thu, Feb 04, 2010 at 22:48:16 from

Sweet bike! Did you stretch?

From Walter on Fri, Feb 05, 2010 at 22:20:15 from

Missy, you know speed workouts and interval training will help you lose the weight the fastest. Im sorry for being a meanie in public.

From missy on Sat, Feb 06, 2010 at 00:05:39 from

Scott: Don't be jealous of how POOR I am

Sam: I go upstairs and forget why I went up there 3x in a row! And I told my man I get the bike or he gets a new wife. ;P You stop being jealous Elite Runner Girl! I can't even dream to run as fast as you. :)

Vinh: I don't know much about bikes either! Time to learn..We need to tattoo "Bad*ss" on our *sses! Lol...Had a talk with coach tonight...Was concerned my heartrate is pretty high when I run...He explained the science of it to me...For a few weeks I am primarily training my heart..not my legs for running..Training my heart to beat slower as I speed's a long story! :) Oh Lol on the Intimidate guys at the gym comment..I love striking fear in guys who get in my way in the weight room. :D

Kelli: Happy to help you laugh! Well the S ended up being epic fail...But then following morning I saw in my spambox your comment reply regarding the S. I stretched immediately! So My telling you about the S prompted you to bring it up and I got a stretch in....TY!

Burt: Actually I think I'm drunk off this ink. :P

TB: Didn't stretch till the following morning..usually the words on my hand

Waltywoo: You are not's the cold hard facts..I can't be in denial forever..Time to lean up! :P

Total Distance

I stretched this a.m. thanks to Kelli reminding me! :) 30min Legs

10:15p.m. Gotta love a late night workout! O.o 80min on Bike. 


From Scott Wesemann on Sat, Feb 06, 2010 at 03:21:46 from

The shirt STILL looks better on you ;-)

From missy on Sat, Feb 06, 2010 at 03:47:24 from

You still awake..hehe :D Me too..eating some guacamole I made...Ummmmmm. Gotta love Friday night! :)

From Turtle on Sat, Feb 06, 2010 at 18:33:42 from

Stretch Stretch! Hee hee!

Total Distance

Had a Freaky Amazing Day. :) 

12:00 Swim 3700yards (2.1miles) Felt really strong during, and energized the rest of the day!

5:30 Ran 4 miles as the sun went down..was hoping it would rain on me..didn't happen...

Was so Righteous! Stretched 30 minutes Legs...Almost have splits

Well so I put in my work this week....Coach has me scheduled for 2 entire days off! Woah! What will I like I need to get crackin on my Daily Calendar..Still on Jan 5th. Lol..


 Oooooh Birdie!


 To be continued...will have an Origami Parade for you on Sunday..Lol.....Happy weekend Peeps!

Asics Gel Hyperspeed 3 Miles: 4.00
From Burt on Sat, Feb 06, 2010 at 20:15:21 from

Peeps. I get it.

From Kelli on Sat, Feb 06, 2010 at 23:23:00 from

My son loves origami! We have folded up animals everywhere. We will send them to the cages at your house.

Have a great weekend.

From missy on Sun, Feb 07, 2010 at 12:04:17 from

Burt: Twas an unintended Pun! I should get a bonus for

Kelli: I'm trying to bring out my creative know I do have several cages in my house...I thought they were so pretty when I bought them..It wasn't untill we actually had two parakeets I realized how hideous cages were. The birds were miserable..I'd try to put my finger in there and train them to be happy..supposedly you can with parakeets..I swear they were after Bone! One of them would just fly away..the other would grind your finger with it's beak for as long as it could...We donated them back to the pet this day I don't know why I still have cages in my home...Decorative cages..They really aren't beautiful to Birds. Best get working on my Origami Parade. :D I will take a Picture for your son Kelli.

Have a happy restful Day Burt and Kelli.

From ChrisM on Sun, Feb 07, 2010 at 14:03:11 from

The big question I am interested in is whether you will be wearing socks for the triathlon bike/run!

From Samantha Dean-Howard on Sun, Feb 07, 2010 at 15:19:40 from

Why are you asking that Chris LOL

I had a Cockatiel and she was lovely, she took to me, and was supposed to be mine ha ha ha well the store didnt tell us she was a she, and will bond with a male over a female, got her home and after 1 week she hated me, would squark so bad like I was killing her and I would only walk in the room, and would sing when Paul was there, she would stand on the outside of her cage it was an open style one, just put them in when its bed time, omg we took her back to the store after 2 weeks drove me nuts LOL

From Samantha Dean-Howard on Sun, Feb 07, 2010 at 15:20:10 from

btw I love the origami so cool :)

From ChrisM on Sun, Feb 07, 2010 at 16:00:25 from

LOL Some triathletes I know keep laughing at me when I say about wearing socks in the bike/run part, apparently no socks are the way to go but I can't imagine running with wet feet and no socks!

From missy on Sun, Feb 07, 2010 at 22:20:12 from

Chris: No socks...but just for racing..Just because I will be that close to winning! ;P I had a runner friend who never wore socks...she was a poor college student bless her she ran St.George Marathon without socks and beat me by 2 or 3 minutes..No socks might be the key!

Sam: Origami is me Desperately Trying to relax..I don't watch tv ever...and quit computer its fastrunning blog and Origami that keeps me

And..guess even in the bird world Females are...a serious Ass pain!

From TBarlow on Sun, Feb 07, 2010 at 23:04:25 from

3700 yd swim is so FREAKIN far! I did 2400 yds and I thought my arms were gonna fall off by the time I pulled myself out of the pool. WAY TO GO!

From vinh on Mon, Feb 08, 2010 at 07:14:53 from

Nice workout Missy! I love the origami dove! Is this a new hobby? I wanna see you do this one with a dollar bill.

From missy on Mon, Feb 08, 2010 at 11:29:07 from

Chris: Ok....WHICH Triathletes are laughing at you...I will fly over there and give them a taste of fear. Lol...No one makes fun of CHRIS! :)

TB: Well I don't exactly swim nonstop 3700, I do some kicks and some pulls with paddles, did a bunch of quicker 100's and 25's..more interesting that way....OH, This was a favorite:

Reps: 8, Distance: 75yds, Notes: (25) kick, (25 pull) (25 swim)

...So you start out with your kickboard drop it off and wedge that pull buoy in your crotch...drop it off and do a swim..pick up your board again..Make sense? Only thing that bugged me is my PullBuoy was at the other side of the pool when I was done with this I did an extra 50yd to go pick it

Anyhoooo 2400 isn't much different from are already wet..just keep going! :D

Vinh!!! Thanks. Yep new hobby...I bought the daily Origami calendar so I could have some daily is a freaking cool Dollar Koi Fish..I Haven't learned that one Have a long way to go..I was struggling with the diving duck yesteray. :)

From Kelli on Mon, Feb 08, 2010 at 17:56:37 from

That fish is cool! I need to find directions for that one! I am sure my son would love it! Missy, give it a try and put it in a fish bowl (do you have a bunch of those lying around, too???)

From vinh on Mon, Feb 08, 2010 at 18:03:59 from

Here is the link to the koi fish directions. I am not going to attempt this lol.

From Kelli on Mon, Feb 08, 2010 at 18:46:02 from

HOLY CRUD!! I just printed it out for my son and handed it over. We will looks way too hard!

From Scott Wesemann on Tue, Feb 09, 2010 at 12:34:35 from

Hey Missy, you are an incredible swimmer, you take amazing pics and you have some pretty good running skills too, but your blog posting skills need a little help. It's been 4 days! :P

From missy on Tue, Feb 09, 2010 at 15:07:24 from

Kelli: fishbowls lying around..I do have a plain clear cookie jar that would work. Fish make me mad..they die to we don't keep fish I say lol a Lot!

Vinh..I am just a beginner..Have done like 8 origami my entire life but I will work up to the Koifish...I actually understand the directions for the most part..will practice on Yeah I got lazy there...Did take some cute origami and food pictures for you all tho...Cuz I know my random pictures make your day! Lol..It's like..who takes pictures of stuff like this? Haha.

From montelepsy on Tue, Feb 09, 2010 at 15:12:46 from

What do you call origami with scissors?


From missy on Tue, Feb 09, 2010 at 15:27:28 from

Monte: I feel sad now! :(*** Lol.

From Kelli on Tue, Feb 09, 2010 at 18:31:32 from

Save the cookie jar for COOKIES!!!!!!

From missy on Tue, Feb 09, 2010 at 21:42:15 from

C is for Cookie! (: (: (:

From Kelli on Tue, Feb 09, 2010 at 22:46:34 from

That song is the ring tone on my phone, NO LIE!

Total Distance

Rest! Just stretched legs this a.m. for 30 minutes...and an additional 30 minutes in the p.m. 

Total Distance

More rest...Stretched legs 30 min in the a.m. Tanned, made Origami creatures and read my NASM textbook. I forget what else I

.....Oh here are just a few of my creations...


This one WAS cool!


Just Wait...Get's MEGALOMANIAC

What is even cooler is my taking pictures of Paper Scraps.

From Kelli on Thu, Feb 11, 2010 at 14:23:42 from

COOL trick!

From missy on Fri, Feb 12, 2010 at 00:08:19 from

Lol I know huh..You need to show that one to your son..Have him memorize the fold so he can do that wherever he goes...although he prob had WAY better tricks! I am a beginner..hehe.

From Kelli on Fri, Feb 12, 2010 at 17:24:38 from

My son is actually quite incredible when it comes to Origami, maybe he should spend more time doing his homework and cleaning his room???

From missy on Tue, Feb 16, 2010 at 16:43:15 from

Hmmm how old is he Kelli? My kids rooms are mostly clean but my 14 year old manages to have a super bad mess every few days..I make her clean it up and then it's super messy again! You think she would learn her lesson and just keep it clean!

From Kelli on Tue, Feb 16, 2010 at 18:42:00 from

He is 11 and a P-I-G! They never learn, EVER!!!

From missy on Wed, Feb 17, 2010 at 12:25:26 from

Don't tell me that I still have hope. Lol.

Total Distance

Well...Just ended up Swimming today..2150 yards. Spent half the day in the Fezzari Bike shop then the other half day at the Orem Rec Center Pool..all of my babies had an Inter-Squad Meet. Think I got a chlorine Buzz being in that room for 3 Weeeeeee. And Probably a Rubber tire high earlier in the 

From Burt on Tue, Feb 09, 2010 at 16:28:48 from

You junkie. Cheater junkie. LOL!

From Samantha Dean-Howard on Tue, Feb 09, 2010 at 17:24:29 from

ha ha I hope it isnt weeeeeee as in peeeeee in the pooool high LOL hey hows the ball thingy going :)

From missy on Tue, Feb 09, 2010 at 21:40:15 from

Sam: Lol....No, it's annoying but if I have to "go" during a swim I hop out and hit the John. Ball thingy..It's hard to breathe! How many minutes did you do at a time? I am only doing 90 seconds a that not enough I am thinking?

From missy on Tue, Feb 09, 2010 at 21:41:01 from are catching on! Now if you knew how much coffee I had a day you would be totally in the know.

From Samantha Dean-Howard on Wed, Feb 10, 2010 at 09:12:33 from

Ha ha Im a junkie on coffee LOL

Yeah I dont think its a time thing more of feel, when you feel the muscles relaxing then its time to get off, if it doesnt relax within 90secs, do it again but sore of move little bit while on the ball to get a reaction from the muscles! it will hurt but then rest and try again with the just sitting on it its called trigger point

Trigger Points

A "trigger point" (TP) is a thick knot in a muscle that is palpable and tender (even painful to the touch).

Trigger points can be caused by: training errors, inadequate preparation, worn shoes or equipment, poor biomechanics, muscle fatigue, poor flexibility, nutritional factors (vitamin deficiency), psychological factors (lack of sleep, stress).

Treatment of a TP (separating the fibres of the muscle knot) can be achieved by applying direct pressure to the point for 10 to 20 seconds, gradually releasing the pressure and repeating the process 4 of 5 times. The amount of pressure, which will depend on the sensitivity of the TP, can be applied by using one or both thumbs.

A number of treatments may be required but as the sensitivity (pain) of the TP reduces it will become harder to find. If after a couple of treatments the pain does not reduce then you should seek medical advice. Alternative approach to treating a TP is sports massage where petrissage, friction and effleurage techniques can be used to help breakdown the TP.

Trigger points are an early warning to a potential serious injury so checking for TPs is very beneficial. A regular massage is well worth is as the therapists, when conducting a massage, can check for TPs and treat them.

From Samantha Dean-Howard on Wed, Feb 10, 2010 at 09:15:20 from

anyhow I think we get trigger point problems more often than not from hardtraining and not errors! this is just a piece on trigger point from a website I use :)

From missy on Wed, Feb 10, 2010 at 23:33:50 from

Oooh wowie! Thanks for the message Sam! Very good info...I will keep working at it..I am stretching tons as well..I bet I have my splits back in one week! It has been a long fun. I stretched 2.5 hours last week..Will do the same or more this week...My body feels so different..More fluid and supple all the time..Makes me feel younger..

Total Distance

10:15a.m. Headed to the Gym for a 7mi. Treadmill run...GPS was broken and needed to track miles for a specific type of run TRI Coach had me do...Run was TORTURE! Had to purposely run grannie slow for heartrate training..I will not be posting pacing for weeks..I am not comfortable sharing that is painful to my the treadmill info covered with my jacket.

12noon: Ravenous! Lunch Time!!!

Eggwhites with Green Onions and Cheese 

 I love how Crunchy Celery is...I ate 3/4 of it before I remembered to take a picture of it!


Finally Dessert! I Love Love Love my Whole grain toast with SF Preserves. Could eat 4 Pieces if I went crazy..I ate two...


2:30 I was so righteous again..I stretched legs 30 min..:D

9:15p.m. Cycle 32miles.....Did too late...Left me wired...couldn't sleep till 3a.m.

Good Day tho! 

Asics Gel Hyperspeed 3 Miles: 7.00
From Scott Wesemann on Thu, Feb 11, 2010 at 02:48:11 from

Why am I so hungry now?? I love the food pics :) Oh and by the way, I don't own a shirt like the one in your new pic, and I am positive that one looks better on you. Wow! Nice muscles! Nice job with the stretching. I need to be like you and stretch more :)

From missy on Thu, Feb 11, 2010 at 04:46:36 from

Man! That toast is huge! Lol...I can't picture you in a skinny strap tank top'T go there! Lol... Thanks for stopping by Scotty! I was lonely. Have a happy Thursday...All I have planned for Thurs is.....90min Bike..and oh yeah..STRETCHING! Weeeeee!

From Burt on Thu, Feb 11, 2010 at 11:13:36 from

Great job, Missy.

From missy on Fri, Feb 12, 2010 at 00:07:10 from

TY Burt

From Scott Wesemann on Fri, Feb 12, 2010 at 01:54:27 from

How did your biking and stretching go? Everytime I read your blog it reminds me to stretch. :)

From missy on Fri, Feb 12, 2010 at 11:13:40 from

It was good..I biked and stretched again yesterday, just swam this a.m. and how random is it that I was pulling so hard my hands are

Total Distance

Today was pretty light..Started off sleeping in and Eating lunch..

Tuna with Spinach and a whole Tomato and a Tb. of Balsamic Vinegar...Oh and Coffee of course! 


Dessert were Yams! Ooooh couldn't wait for them to get done cooking!


2:30p.m. Got a quick 30 min Leg Stretch in Before I had to run afternoon errands.

5:45p.m. Not too cold outside..was I think 42 degrees when I head out..wore shorts of course. 5.21 miles.

7:30p.m. Additional 30 minutes of Leg Stretching (90second hold) 

Brooks Burn 3 Zeroed Pink Miles: 5.21
From Scott Wesemann on Thu, Feb 11, 2010 at 02:50:17 from

60 min of stretching in one day?? Look at you go. Again, love the food pics. I am seriously so hungry now.

Nice workouts this week.

From missy on Thu, Feb 11, 2010 at 04:42:35 from

Thanks Scott! I've been working..but it's fun work so not hard! :) The stretching is preventative medicine! I need to be fully fine tuned to avoid injury. My workouts are going to increase every week so....gotta be ready. Nite nite Scott! Hope your Nyquil is working.

From ChrisM on Thu, Feb 11, 2010 at 07:26:56 from

These pictures of food are making me hungry!

From vinh on Thu, Feb 11, 2010 at 08:22:03 from

Dang Missy! I don't think I stretch that much in a month =P How you feeling? No more injuries/pains?

From jtshad on Thu, Feb 11, 2010 at 12:01:01 from

Dang, I want your weather...42 degrees and shorts? It was sunny outside yesterday...a 5 degrees with the windchill at noon!

From Kelli on Thu, Feb 11, 2010 at 14:24:32 from

All of the food pictures are making me so hungry!!!

You look like the incredible hulk (but very womanly) in your new picture.

From Samantha Dean-Howard on Thu, Feb 11, 2010 at 17:06:09 from

I love your new picture those Delts looking nicely ripped eh! my delts are big but I dont train them LOL not as ripped and good looking as yours though, and your so tanned :-D

From Lyman on Thu, Feb 11, 2010 at 18:24:51 from

That profile picture makes you look very tough, maybe even tougher than Vinh (toughest guy on the blog).

From missy on Thu, Feb 11, 2010 at 23:54:35 from

Lol...You are all so funny saying you are hungry now.

Vinh...I would say my injuries are 95% healed, I am feeling good! And the stretching..I am trying to regain my Dancer flexibility. Takes a long time for me to relax in a stretch, I am not a relaxed person! :P

Jtshad: 5 Degrees...I love how that makes your skin how your nose is running and you can't help it and you wipe your nose with your gloves so many times the skin at your nostrils is

Kelli...My husband says I look like a Frog. Lol...Burt says I look like a hobbit..Incredible Hulk fits in quite well! :)

Sam: I wonder if my delts would look like that if I got in that position right now..that Pix was from then end of October..I was several pounds leaner than I am now...And I do need a tan too...thanks for the reminder. :D

Lyman: Rawrrrr I am tough! :D Tough is a great compliment...many girls would rather be called pretty..but I think "tough" is way better! :)

From TBarlow on Fri, Feb 12, 2010 at 15:29:04 from

No wonder you look amazing - you eat awesome! I have such a sweet tooth and no will to fight the sugar monster. Way to go!

From Kelli on Fri, Feb 12, 2010 at 17:23:06 from

I meant it in the nicest way, you have AWESOME muscles!

From missy on Tue, Feb 16, 2010 at 16:40:37 from

TB are you saying you don't eat awesome and you still look amazing!?! No fair!!! :P

Kelli: TY!

From Kelli on Tue, Feb 16, 2010 at 18:41:01 from

I have been trying to flex in the mirror and see if my back even looks like it might ever show a muscle. I think the answer is NO!

From missy on Wed, Feb 17, 2010 at 12:20:00 from

Try under fluorescent lighting.

Total Distance

Stretched Leggies 30 minutes and Bike 60 min. 

Total Distance

6:30 a.m. Swim 3000yd

9a.m. Leg Stretch 40 minutes

9pm 4 miles on Mill 



Asics Gel Hyperspeed 3 Miles: 4.00
From TBarlow on Mon, Feb 15, 2010 at 21:26:53 from

That is a FREAKIN long swim! Did your arms fall off?

From Scott Wesemann on Tue, Feb 16, 2010 at 12:00:12 from

Hey Missy, I took my kids to the pool on Saturday and I thought about you as I did my one lap in the pool :) It almost KILLED me, so I spent the rest of the time in the hot tub. In fairness to me, I had run 7 miles earlier in the day, but still. How do you do it?

From missy on Tue, Feb 16, 2010 at 16:34:54 from

That swim was actually decent, TB. The one I did today has made me really tired! Lol..That and only 5 hours sleep. Let's see what Friday was...OH! This was NOT my favorite

200 Pull

200 Kick

5x100 Kick :30 rest in between

1x500 Build (last 100 hard)

5x100 Pull :20 rest in between

1x500 Build (faster than last time)

5x100 All out :30 rest

100yd warmdown

All the kicking was annoying.

Scott: coach says most runners try to power their way through the water. Swimming is about using the least amount of effort possible. Speed comes from technique or form in the water. I used to "power" my way through the water, my coach nipped that in the :)

From missy on Thu, Feb 18, 2010 at 11:36:28 from

Scott: I have been thinking for a few days how lame my answer to your question was....There could be many reasons why your lap felt so bad. First, it feels bad to everyone the first while...Just like when you ran for the first time. Most likely since you are fit..your issue isn't about fitness it is probably your breathing style in the water. As you swim more your breathing becomes relaxed and rhythmic like when you run. There are many other factors as well..But you will find the more you swim it will become easier. I could write a 10 page essay on Hope this helps Scott.

Total Distance

Nice Slow Run with Rob and Doggie! 5.75miles

 30 minutes of Leg Stretching 

Brooks Launch Zeroed Miles: 5.75
From vinh on Tue, Feb 16, 2010 at 08:39:13 from

Missy! Missed you this weekend! Sounds like a nice run you did there =) Sorry I haven't been on FRB lately to check on your blog! The weekend has been pretty hectic for me. Plus a disappointing canceled marathon race... Anyway, I'm over it. So are you thinking about getting a tattoo? I don't think you can look more badas* than you already are =P

From Samantha Dean-Howard on Tue, Feb 16, 2010 at 16:03:07 from

Hey Missy nice run there and with doggie too, I loved running with my dogs, but they like other dogs too much and I spend my time stop starting all the time LOL

From missy on Tue, Feb 16, 2010 at 16:19:40 from

Hi Vinh! I was gone most weekend too..Been busy and stuff! :D I only popped on to see how your race went..sorry about it being cancelled! That would have made me super mad! Ha ha...Your dragon tattoo is way cool! No I just admire other peoples tats..I couldn't get one because I would probably get tired of looking at the same one every day

Sam Sam! I never run with Doggie but am currently in heart rate training and so I run super slow..Rob has the doggie on leash and stops with her while I keep running and they sprint to catch up...I can't stand it when she

From RivertonPaul on Tue, Feb 16, 2010 at 18:51:22 from

Look on the bright side, it is nice to do low heart rate training because you want to (or are told to) rather than doing it simply because you are injured.

From missy on Wed, Feb 17, 2010 at 12:18:25 from

Hi are right!! And the Heartrate training will keep me from getting injured too (By not overtraining as I tend to do) Having a coach is the best thing for me...I train like a maniac on my am NOT keen on this low mileage tho...Makes me feel like a NOOB!

Total Distance

Rested. Coaches Orders! Went longboarding with Boys..Was a riot..With the way people stare tho...I must be too old to balance on a skateboard! Or so they think.

From Burt on Wed, Feb 17, 2010 at 12:35:27 from

Maybe they were staring at your skull and crossbones swim suit.

From missy on Wed, Feb 17, 2010 at 12:36:57 from

Very funny! I was wearing Jeans..Maybe the holes in my jeans make me look like a bum.

From Burt on Wed, Feb 17, 2010 at 12:52:15 from

Most skaters look like bums, so that probably wasn't it. Perhaps the holes in your pants were in your bum? What type of staring was it? The kind were people turn red afterwards or the kind where they start dry heaving?

From Scott Wesemann on Wed, Feb 17, 2010 at 13:35:46 from

I'm sure they were staring at your muscles. "Look at that hot buff mama on that skateboard"!

From TBarlow on Wed, Feb 17, 2010 at 15:59:26 from

That is awesome! I am SO SO uncoordinated that there is NO way I could do that! Fantastic!

From missy on Wed, Feb 17, 2010 at 20:04:43 from

Burt Lol...I actually DO have some Lucky jeans that have a hole in the bum..kinda upper thigh actually...I still wear them..I was a dancer so I don't care if they see my thigh/butt The ones I was wearing have lots of holes but none on the back are really baggy too..Geeze I lol a lot. I don't really know what kind of staring it was...they just look with a straight face. It's funny cuz I don't stare at people ever..I just notice if someone is staring at me..Ok Now I feel like I'm rambling..I'm calorie deprived cut me slack.

Scott: They might have noticed muscles on my arms since I was wearing a vest. Lol.

TB: I have really good balance from dancing when I was a young lady...Not so much anymore..WAY less coordinated. I would hate to see myself try and dance

I need to stop saying lol..but I really am laughing in my bedroom right now...Creepy.

From missy on Wed, Feb 17, 2010 at 20:06:15 from

I will post a picture of me on that day...well I am doing something strange in was the only one taken was goofing off.

Total Distance

Um Don't ask....was a bad day. Lol. Well at least I got a stretch in too! 30 Minutes of leg stretches.

Asics Gel Hyperspeed 3 Miles: 3.26
From Samantha Dean-Howard on Wed, Feb 17, 2010 at 17:21:50 from

Hey Hun we all have bad days, I have had a really bad one and tomorrow is gonna be draining for sure but hey ho you will be okay soon enough well done for doing the stretches :)

From missy on Wed, Feb 17, 2010 at 20:07:50 from

Thanks for the happy note Sam! HOpe your run tomorrow turns out Amazing instead of draining! :D

Total Distance

Hiyah! This morning I took my resting heart has been around 55bpm for the past few weeks since I have been taking it...This morning I checked it 5 times because it was so much lower~for a full 60 second count..Anyhow my RHR was 47! Crazysauce.

The Pool was so crowded at 6:00a.m. when I started...Must be the season! Anyhow I will throw in what my workout was if anyone cares:

3300yd "3000 Tempo"

200kick, 200pull, 200swim (warmup)

4x75yd moderate :15 rest

20x50yd HARD :10 rest, :60 after 5

200yd easy peasy

10X75yd Build (Last 25 yd all out) rest :15, :30 after 5

6x25yd 100% sprints w/equal rest :30

300yd warmdown

Saturday and Sunday as you know We went are some pictures I finally got around to fussing with:


That Board doesn't look super is 42 inches.


Um ok there are posted signs we aren't supposed to skate in park..I think I forgot to read them.


Ooooh Blackie (Unique name for sure!) is so pretty! She is a Full Lab..A bit short.


 Actually Higher up than it looks! Tree climbing is fun, I still do Will take pictures next time of me.....this is the only pix of me from this outing:


 I'm a clown.

Anyhow....Back to Tuesday, I Spent 75 minutes doing "Hills" on the Trainer...Kicked my Butt...Stretched Legs 30 minutes as usual and it really made me feel better having done so. Slept long and hard! 9.5 hours (Made up for the 5 hours I got the night before!) 

From Burt on Wed, Feb 17, 2010 at 21:11:29 from

Hobbits eat poop?

From Walter on Wed, Feb 17, 2010 at 23:00:22 from

Missy, I freakin triple dog dare you to do it! Just a few pebbles.

From Samantha Dean-Howard on Thu, Feb 18, 2010 at 05:40:37 from

ha ha Hobbits bobbits lol oh please send me some sleep over please please i need SLEEEEEEEEP

HOly smoke nice workout there :)

From vinh on Thu, Feb 18, 2010 at 07:30:35 from

Missy! Awesome workout and wow 47 bpm RHR? Mine is usually in the 50's. That just means you are in outstanding shape. Looks like you and your family had an awesome time this weekend! Um, no comment on the last picture!

From missy on Thu, Feb 18, 2010 at 11:29:18 from

Burt: Nope they like bread, meat, potatoes, tea, and cheese, mushrooms, and ale. :D

Walter: I should take a nibble, I might get sick and lose the 5 pounds I was working on!

Sam: Trade you sleep for....speed? :)

Vinh! I know crazy huh, This a.m. my RHR was 50. I was disappointed in myself! I will think calm thoughts when I head to bed tonight so I can have a low heart rate in the a.m. :)

From Scott Wesemann on Thu, Feb 18, 2010 at 13:10:12 from

Hey, I loved the pics. It always makes a blog entry more interesting. I used to be a skater 'back in the day' but I never have tried a longboard. looks fun!

From Kelli on Thu, Feb 18, 2010 at 16:21:36 from

You crack me up!!!

Way to go on the resting heart rate, mine is like 80.

From RivertonPaul on Thu, Feb 18, 2010 at 19:05:21 from


From missy on Thu, Feb 18, 2010 at 19:50:05 from

Scott: :D Longboards are smoother and more chill..I hate how hyper Skateboards are..hehe.

Kelli: Try taking your heartrate when just waking up..still lying down.

Paul: I forgot that I posted the Um..Picture of me goofin off..Was figuring You were referring to one of Food Pictures I Post. :D

Total Distance

I am always a day behind on Well one thing is My day isn't ever finished till late..Like On this day I stretched at 11:30p.m.

So I went swimming at Noon. Was a "3000 Long" day..Longer intervals:

300yd Warmup

4x300yd Build (1st and last 50 strong) rest :15

1x1000yd Strong Pace

1x500yd Warmdown 

9p.m. Hit the gym for a late treadmill run 6 miles..Still doing heartrate training. Ran on 1% incline to prevent overstriding. It was a zzzzzzz type run. My body was so bored.

Stretchy Time 30 min. Legs @ 11:30p.m.

My husband is a goof..Likes to mess with my Wallpaper all the time:



He just wishes he could grow a manly goatee like that one. :P 


Asics Gel Hyperspeed 3 Miles: 6.00
From TBarlow on Thu, Feb 18, 2010 at 22:27:38 from

You were working out ALL day! WOW - that is fantastic. You are going to blow the Timp Tri out of the water!

From Samantha Dean-Howard on Fri, Feb 19, 2010 at 06:00:54 from

Thats one eck of a workout Missy well done, love your hubby's idea of a joke LOL

From vinh on Fri, Feb 19, 2010 at 08:18:58 from

Great workout Missy! Haha, I wish I could grow a manly goatee too =P Hey do you drink ACAI? I tried it, it's alright but too expensive. Supposedly to be a super antioxidant drink tho.

From Walter on Fri, Feb 19, 2010 at 08:46:43 from

Hey Vinh, I was using a drink called Exfuse that was really good but you are right, way to expensive! They should cost no more then 25 for the month.

From ChrisM on Fri, Feb 19, 2010 at 09:45:32 from

LOL @ the wallpaper!

From montelepsy on Fri, Feb 19, 2010 at 14:53:55 from

I can't grow a goatee either, but I find that unibrows are a snap.

From Scott Wesemann on Fri, Feb 19, 2010 at 14:58:35 from

Nice workout there Missy. You're hubby sounds pretty cool. I liked the pics.

From Lyman on Fri, Feb 19, 2010 at 15:53:24 from

Love the discpline in your training. I used to be so structured in my tri training, I followed the training bible to a "t". I'm just lazy about it now. Still get a couple miles in the pool every week and long bike rides on Sundays but not as focused as you! I'm just lazy :(

From missy on Fri, Feb 19, 2010 at 20:59:43 from

TB...No no no..don't say that..I am way not in race shape..I feel like a grannie.

Sam...The workout I did today was much more fun swim wise..I will post it shortly..wait, it's just the same as my Tuesday husband is a goof..He and Burt would get along..My hubby loves to do crazy things to pictures of me.

Hi V! I'm not a big juicy person. I prefer whole fruit..I eat blueberries by the cup full..:)I do take other expensive supplements OH, and if it is a "juice" that is multilevel marketing...I will NEVER buy it..and don't like people who sell Noni, Amway, Nu Skin, Pampered Chef...sellers beware!!!! Back off! ;P

Walter: Drink Water. :) It's Yum good and practically freeeeeeeee!

Chris: Long time no see!! Ty for popping by!

Monte: U are too cute to have unibrow potential.

Scott: If by "cool" you mean Nerdy, you are right! :D

Lyman: I am like a racehorse. I Have a coach and I obey. Lol. I even look like a horse! Neeeiiigh! Mmmm really tho, Tri Training is as natural to me as eating 6 meals a day. You just do it..and you feel good when you do. I have the Bible, and have flipped through it but not seriously Read it yet. UM...You are NOT lazy you nerd! You are just Less OCD. :)

Total Distance
0.00 what did I do on this day? Reading my workout journal here...oooh yes! Exciting news....I finally hit the weights again....after nearly 7 weeks!!! The last time I lifted was Jan 1st, the day before I slipped on ice and fell on my rib..Rib is maybe .....97% I'm not lifting "heavy" so I am certain I am good to go.

11a.m. Lifted Back and Rear Delts. Felt so Freaking good! Love the energy I get from lifting..makes me feel huge like a giant Footballer and I own the whole gym! MOVE away from the Weights boys..I am here! :P

Super long day driving kids around to Swim Team and getting my daughters chipped tooth fixed...I actually have pix of that but am too tired to post $200 for the tooth, could have bought say, 133 boxes of Little Debbie cakes instead! That is the first cheap junk food item that came to my mind...I could have bought 400 candy bars! Lol.....oooh ummmm. I had 3/4 of a snack size Baby Ruth my daughter rejected today cuz it had nuts in it..I was like...omggggggggg it's SO mine! Yummy.

Ok...Back to business...@ 7:30p.m. I hit the Oh so comfortable bicycle for 90 minutes w/10min one legged drills in the middle. Watched Women's Olympic Snowboarding halfpipe....was fun...until the mens figure skating came on...looked weird with what I was listening to on my Ipod...The Black Dahlia

Forgot to stretch...need to do extra today (Friday) 


Total Distance

11a.m. Had a great Swim. Same workout as Tuesday. 3300yards. Felt Much stronger today and more fluid. Had a blast doing the 6x25yard sprints at the end. The guys in the hot tub were staring..I hope it is for GOOD reason and not because I looked like a spaz. Lol. Will show swim details again. Funny thing is I forgot my notes, but since I had them written earlier, I had them memorized:

"3000 Tempo" 

200kick 200pull 200swim

4x75 moderate Kick :15 Rest

20x50 Hard :10 Rest, :60 after ea 5

200 Easy

10x75 Build (last 25 all out) :15 Rest, :30 after 5 

6x25 @ 100% All out Sprints.

300yd Warmdown

I am wondering how many calories I am burning swimming. It's hard to gauge effort in water. As it is I gauge no perceived effort except in racing really. I just don't acknowledge the feeling of working hard, which is why Heatrate training makes no sense to my body, I feel like it is doing nothing for me..IDK....Grrrr

Ran in fluffy snowflakes..Stuck my tongue out to eat some as a I ran...I didn't care what anyone thought. This low very slow mileage is killing me....Need to ask coach if I can do more...O.o 

That is all. 

Brooks Cascadia Zeroed Miles: 4.13
From TBarlow on Sat, Feb 20, 2010 at 22:27:26 from

I ALWAYS have a hard time determining how hard I am working in the pool. My legs don't always feel "sore" like they do when I run, hence I don't "feel" like I worked out that hard (though my arms are always sore after a swim).

I saw a guy the other day wearing a water proof HRM - I need to get one of those.

From missy on Sun, Feb 21, 2010 at 22:14:45 from

I have been trying to figure out a good source for determining calories burned swimming...One site said 2.93cal/Mile/Weight as opposed to Running which is supposed to be .653cal/mile/Weight...To me the Mile calories seem very low..and the swim calories (with this calculation) are very high..Plus swim could be a lot more effort is technique is bad..idk...WHO KNOWS? Lol...

I don't think I would like or want a HRM in the pool or an mp3 player...I get tired of having things attached to

Total Distance

I know I know..why the Hello am I wearing Racing flats for an 8 mile treadmill run....My feet feel like they are suffocating in normal shoes...The Treadmill run was *sigh* long and slow..Felt like walking....My coach is doing his Magic tho.

At least I had fun right before my Zzzzzlicious Treamill Experience. I lifted Weights..yay my Shoulders are pumped! Felt good.

Then before that I stretched Legs for 30 minutes. Ha ha I told the story backward..Fancy.

That was about it, Oh besides cleaning out my closet some more...anything I haven't worn in a while.. I have like 400 pair of jeans and I wear the same two pair of Lucky Jeans that are 3 sizes too big, have tons of Worn in holes and are soft soft soft. Need to find more pair like that..100% cotton is the best...none of that lycra stretchy pants Jeans junk.

OH, one last thing...I saw two college girls trying to barefoot run on the treadmills in front of me....Makes  me want to throw up on this Barefoot running fad..ha ha... 



Asics Gel Hyperspeed 3 Miles: 8.00
From TBarlow on Sun, Feb 21, 2010 at 23:31:02 from

Girl you could cloth a small African country with all the jeans (can you tell I'm jealous!!)!

Nice miles!

From Scott Wesemann on Mon, Feb 22, 2010 at 11:17:06 from

Good to see you lifting weights again. That must mean your injuries are mostly gone. I like those pumped up shoulders :)

You sound like my wife. I counted 30+ pair of jeans in her closet the other day and she usually wears the same 2-3. haha. What is it with you girls?

From Samantha Dean-Howard on Mon, Feb 22, 2010 at 14:21:01 from

Hey I have lots of jeans too but not that many and I like the ones that have become looser recently their my favs, I prefer the looser soft comfy feel tooo so nice LOL

great workout pumped up eh! he he your running was just a bad day run you be okay soon enough we all have bad day runs :) btw yeah I only barefoot run in the summer on the beach but not often....... on the mill thats insane ha ha

From vinh on Tue, Feb 23, 2010 at 06:57:08 from

Missy! Nice weight lift session! I'm lifting about 3 times a week, only doing light weight tho. I feel like a weakling but I don't want to get too bulky. I remember when I was repping 225 on bench only a couple years ago. Oh well I need to be light and lean anyway. I'm curious to see how your training progresses. I have no clue about tri training. I wanna be like Missy!

From ChrisM on Wed, Feb 24, 2010 at 07:02:56 from

I don't think it is strange to train with flats on the trreadmill, I cannot actually run on it with anything apart from flats now, normal trainers feel too clunky and weird so I stick with the flats!

From missy on Wed, Feb 24, 2010 at 21:40:40 from

TB, well I was exaggerating a tad. :)I just threw out 10 pair..Well...sending them to the thrift shop. And thanks on the miles...I am not happy with my runs right now, I am going to ask coach if I can do more.

Scott, Yep my injuries are almost non-existent...I did feel my rib a little while doing incline dumbbell Press..Not bad tho..On the jeans, I went looking for a few new pair last night..can't find what I like anywhere....everyone is selling the same copycat giant pocket flap embellished MEK's or Miss Sixty, Big Star clone type jeans..I refuse to wear them. That is why I wear the same two

Sam: You make Barefoot running cool...everyone else makes it look dumb. :)Sam is always cool!

Vinh, that is a lot of weight for bench, My bench is very weak..I like to lift to balance out my build..I am bottom heavy..haha...Plus I get major HIGH from lifting..haha. TRI training is no mystery, I Have learned quickly by attaching myself to a good coach..hehe.

Chris: The more I wear flats, the more I can't stand a regular Trainer..They feel like giant clown shoes..which in turn really changes your stride when you feel like a clown. O.o

Total Distance

Stretch Legs. 30 minutes

Total Distance

10:45a.m. Weights~Chest and Arms

 4 Mile Treadmill run with 3 sets of 0-8% incline raising 1% each Minute.

2:30 Stretch Legs 30 Minutes 

Brooks Launch Zeroed Miles: 4.00
Total Distance

12:45p.m. Swim 2800yds 

10:30 p.m. 65 minutes Cycle w/spinups.

From Toby on Wed, Feb 24, 2010 at 22:04:07 from

That makes me tired just thinking about swimming 2800yd then bike. You are hard core Missy!

From Scott Wesemann on Thu, Feb 25, 2010 at 01:47:33 from

Reminder: Write 'core' on hand. Also, stretch. :) How do you swim 2800 yards? I am VERY impressed. I know I would be lucky to hit 100.

From missy on Thu, Feb 25, 2010 at 12:24:01 from

TB~ I think I had a nap that day..hehe.

Scott~ Thanks for the reminder! I What would I do without you!?!?!?

From missy on Fri, Feb 26, 2010 at 18:09:12 from

Ah, I...yah, never wrote core on my hand..How bout I write Scott on my hand!?!?!?

Total Distance

10:30a.m. This swim was a beast. Got tired during the 500yd set.

3700yd Swim

400yd warmup

8x50yd Kick-Hold pace

8x50yd Pull w/Paddles

8x75 Kick/Pull/Swim

added 50yd on to pick up Pullbuoy 

8x100yd Minimal rest :07

10x25 Hard w/equal rest, quality swim

500yd Med, good pace

300yd warmdown


1:30 p.m. Stretch legs 30 min


8:30p.m. Run 5.25 Miles on Mill 1% incline 


Asics Gel Hyperspeed 3 Miles: 5.25
From Huans32 on Thu, Feb 25, 2010 at 13:02:04 from

Great workout Missy. That looks really tough. Going to do my first really dua this weekend with the wife in SG. And we are going to stop by that PowerTri store on the way down for sure tomorrow morning. Oh and also after our chat the other day is when the wife noticed some web seminar that PowerTri was doing and watched it. It got her very pumped up.:)

From Samantha Dean-Howard on Thu, Feb 25, 2010 at 16:59:15 from

wowsers your a shark doing them swim workouts awesome animal :)

From Toby on Thu, Feb 25, 2010 at 22:00:29 from

You work out ALL day long! Amazing!

From Benny's on Thu, Feb 25, 2010 at 22:51:19 from

what a beast!

From vinh on Fri, Feb 26, 2010 at 07:02:35 from

Missy! you rock! I wish you could help me with my swimming...I suck at it.

From Scott Wesemann on Fri, Feb 26, 2010 at 12:47:07 from

Wow, what a workout! Very nice Missy. That swim is just plain sick. It's a good thing you stretched, and I'll forgive you for missing 'core' after that killer day.

From missy on Fri, Feb 26, 2010 at 18:02:20 from

Huans!!! DUA in St.George..way to rock it early in the year! You are prob in St.George as we speak..Wishing you and your wife a great experience! :D

Sam: Was looking at Shark pattern swimsuits in a catalog today..hehe, that and Skulls and Camo...

Toby: I don't watch workouts are like my tv..hehe. Well, I'm not against tv..or anything like that...I just don't like the format..I get frustrated tv is too slow and I can't make the actors do what I want them to..Computer is much more fun. Computer games could easily eat up my whole day..haha.

Benny: BennyBobcat is a beast too! :)

Vinh: I would TOTALLY help you with swimming...:)The best I can anyhow...I'm not that great a swimmer or anything..I am still kindof slow..haha.

Scotty: I love the word Sick. SICK! Hehe..Wicked too...Wicked Sick! I finally started CORE, and thought about you, Thought you would be proud of me and my 10 minute routine..haha.

Total Distance

11:30 Stretch Legs 30 minutes

12:00 10 min. CORE....starting least I started.

2p.m. Weights-Back

4:15 Cycle from actually fun, but near the end of my "Hill" segment I was getting delirious my Quads were on fire..Had my eyes closed...Could picture the Mojave Desert, me out there in the heat, so thirsty. I ended up being bummed my Hill segment was over, kind of wanted to do another 10 min set..haha..But just finished up with a 30 min warmdown. 90min Cycle Total. Oh, here are my coaches instructions if you care to know:

Blast, cant copy/paste here..will just type it out then...FINE!

"10 Min Hill Repeats

Good 30 min warmup. In your intervals, there is no real rest, you are just going to bopback to where you started in gears. 30 min Warmdown.

After WU you will start on your "hill" start in the middle gears. And begin to shift down 1 gear every 1:30 so you are mimicking a climb that's getting steeper and steeper. The second time you are going to hold 1 min, 1 min, 2 min, 2 min, 3 min, last minute stand up. The third time same thing except the last 2 gears will be 3:30 min and :30 stand up as hard as you can go. WD."

Was reallly gooood! Was so hyper the rest of the day. :D Nice nice.

7p.m. Stetched Leggies again 30 min. 

Will make a more exciting entry for Friday...I feel lazysauce. 


From Samantha Dean-Howard on Fri, Feb 26, 2010 at 17:56:59 from

Hey nice ride there and closing your eyes when cycling you animal you keep stretching those leggies :)

From missy on Fri, Feb 26, 2010 at 18:05:00 from

Haha Sammie! Guess what is odd...I think of you everytime I stretch cuz I end it sitting on the lil Wilson Tennis Ball..and I think ....aaaaaaaaaahhhhhaahhhhhgggg OW! Actually it's getting way better, I could sit on that all day! Not really, but I have had progress! Woot! Thanks for your elite advice Samantha!!!! :)

From Walter on Fri, Feb 26, 2010 at 21:05:45 from

Nicely done Missy! Your an animal I tell you!~ an animal

From ChrisM on Sat, Feb 27, 2010 at 09:00:46 from

Lazysauce? Sounds intriguing!

From missy on Sat, Feb 27, 2010 at 23:55:05 from

Ty Walty!!! :) I AM an animal..Think I am a Liger. Because I am a Leo and Year of the Tiger.

Yeah, Chris! It's know Crazysauce! But lazy instead..I don't know I make up words sometimes..Hell I don't even know what I mean sometimes.

Total Distance

Today was Freaking on! Good day. :D

Let's seeeee.......

11a.m. Swim 2700yd:

200kick 200pull 200swim 

20x25yd Hard :15 Rest

3x250yd Build :30 Rest

10x50yd Fast n Steady :10 Rest

Warmdown 350yd

Weights Post Swim: Wasn't so wise, but didn't want to hit the gym later so I pushed it and worked a weight session in, Shoulders and Rear Delts. Was extremely fatigued but completed the workout anyhow..Probably low calories, Need a snack next time.

4:30p.m. 7.12 mile run 59:30. Outdoors. Beautiful warm weather, almost 50degrees..Just wore a long sleeve shirt bunched at my elbows and shorts.

7p.m. Stretched Legs 30 minutes with 10 minutes of Core: Planks and Side Planks

My kitty thought he was stretching too!








Asics Gel Hyperspeed 3 Miles: 7.12
From Burt on Sun, Feb 28, 2010 at 00:11:46 from

Cool workout buddy.

From missy on Sun, Feb 28, 2010 at 00:32:43 from

Thanks Pal. :D

From missy on Sun, Feb 28, 2010 at 02:39:23 from

Burty! I have some yumYumz to share with you...Why won't you come over and share? :) I took pix JUST for you! ...on my Saturday blog...wanted u to giggle! :D

From Scott Wesemann on Sun, Feb 28, 2010 at 03:33:07 from

Wow, what a workout. I think I would need to eat about 10,000 calories to do what you did. Nice.

From missy on Sun, Feb 28, 2010 at 03:38:01 from

LOL, that is what I am doing right now exactly Scott..I am eating up in my bedroom!!! Hi Calorie Goodies! Yee Haw! I said that for Burt, since he lives in Queen Creek..:) Heehee sorry I feel evil tonight! Mwa ha ha ha!

From Scott Wesemann on Sun, Feb 28, 2010 at 03:47:43 from

HAHA. I am so hungry right now, and my wife has been watching Man vs Food. I'm dying. Might be time for a late night fast food run.

From missy on Sun, Feb 28, 2010 at 03:51:03 from

Ew fast food, come to my house..I will fry u up some 93/7 lean ground beef..fix u some veggies to go with it. :D

From Scott Wesemann on Sun, Feb 28, 2010 at 03:54:26 from

I try not to eat fast food much, but In N Out Burger is my downfall, and they built one in AF. Hey, now that is a tempting offer. So hungry! I do have some healthy food in the house, but I hate eating this late.

From missy on Sun, Feb 28, 2010 at 03:57:42 from

You know In n out used to tempt me...I grew up in Cali so I had In n out as a teen...but....I wont touch a BUN with a 10 ft. pole so I eat the beef only...and I can only stomach 93/7 so that cures me of fast food! Maybe once in a blue moon I will have something out..but mostly, it grosses me I OCD? Haha...I'm a dork.

From Scott Wesemann on Sun, Feb 28, 2010 at 04:08:24 from

HAHA! That made me laugh (almost snorted) :) I try to limit the carbs and fast food, but once in a while I cave. Most fast food doesn't tempt me, but In N Out... well, it completes me. mmmmmmm.

From Burt on Sun, Feb 28, 2010 at 10:07:04 from

So, I'm reading through your comments and I know that I commented on your blog, but I didn't remember calling you buddy or telling you that you had a nice workout. I was thinking, "Did Missy learn how to hack my account?" Then I realized, "Wait, I didn't call her buddy or tell her that she had a nice workout. I told her that her CAT is a nice workout buddy."

Now I'm off to look at your Saturday blog.

P.S. Scott - I'm glad it's the simple things in life that you value so much. LOL!

From Burt on Sun, Feb 28, 2010 at 10:16:14 from

Not everyone that lives in QC is a cowboy.

Okay, we are.

From missy on Sun, Feb 28, 2010 at 14:02:19 from

Do you have a Cowboy hat Burt? :)That would be cool...Oh, you can call me buddy if you want..makes me feel like one of the guys! :D

Total Distance

Woke up early after only 5.5 hours sleep..I am a more likeeeeee 9 hours..haha. But I had no time for sleeping in..Hit the bike at 8a.m.

Tempo Short Intervals 1:40:00

20 minute warmup

Set 1: Reps:10 ,Duration: 2min ,Cadence:85, Intensity: Hard, Notes: Rest 1 min active recovery. Watch Gears, no bouncing. 

Set 2: Reps: 1, Duration: 10min, Cadence: 90, Intensity: Easy, Notes: Recovery Spin

Set 3: Reps: 5, Duration: 3min, Cadence: 85, Intensity: Hard, Notes: Great steady Pace.

Cooldown for total of 1:40:00 Then went out and rode around with the boys for 15 min...was freaking cold out there!!!

Only had time to stretch for 20 minutes because I had to get the boys to the Salon for haircuts.

5:30ish Chest & Arm Weights 3 Sets each exercise @ 10-15 rep range.

6ish....Got all Junkie like and had to get a fix....went and ran on the mill for 3 miles 20:02. P.S. Don't tell my coach! It was my secret workout. Haha really I called and told him, he said I will be missing the slow easy runs I have been doing very soon..hahah.

Going to stretch here again in a lil bit.....will keep ya posted, because I know you want to know! Snacking on some yummy yums, I bet you want some!


 Trying to make Burt Hungry.


 Here Burty Burty....See so good!


Ok....Stretch time...BRB! Oh, think I will hit the tanning salon tomorrow..I can't remember ever being this white!!!!! O.o

 AWWWW! Epic Fail! No stretchy is 12:15a.m. Sunday, It's a lost cause..will stretch extra tomorrow....PROMISE!!! Writing "stretchy time" on my hand! 

Asics Gel Hyperspeed 3 Miles: 3.00
From Kelli on Sat, Feb 27, 2010 at 23:58:03 from

I bet Burt would not eat the Espresso beans, too much caffeine!

From missy on Sun, Feb 28, 2010 at 00:33:51 from

Yeah, they are LOADED, my cheeks get all tingly just from eating 5 or those..haha. They pack a Punch! :D

From ChrisM on Sun, Feb 28, 2010 at 02:21:51 from

LOL at the pics!

From missy on Sun, Feb 28, 2010 at 02:32:36 from

U wan't some Chris? I can share...Still have TONS! I can only eat 10 at a time MAX or I get a massive headache..haha.

From missy on Sun, Feb 28, 2010 at 02:33:58 from

I love my UK friends...always up late with me! :) Otherwise I would be all alone! :)

From Scott Wesemann on Sun, Feb 28, 2010 at 03:28:59 from

Time to write CORE on your hand too. Nice pics and workout. I'll have to try the beans sometime. Whenever I drink too much caffeine I get a Harry Potter vein in my forehead. Ha.

From Scott Wesemann on Sun, Feb 28, 2010 at 03:29:35 from

The vein looks like a lightning bolt. :)

From Scott Wesemann on Sun, Feb 28, 2010 at 03:30:19 from

One more thing: You need a tan. J/K. Don't we all need some sun about now? :P

From missy on Sun, Feb 28, 2010 at 03:34:42 from

Haha....Scott! I get veins on my head several times a day...Always when lifting I get like 3 veins on my forehead..or after a shower..I think it looks cool..When I am cold all my vascularity shrinks...OH, I will share my beans with ya! OMG, I need a tan..sheesh! I haven't been this pale since I was a teen in my "gothic" stage..haha.

From missy on Sun, Feb 28, 2010 at 03:35:57 from

Scott, is there a WILD party in American Fork? Haha..why are you up so late? I am always fighting my night default hours..haha.

From Scott Wesemann on Sun, Feb 28, 2010 at 03:45:05 from

Maybe it's the beans that are keeping you up. :) No wild parties going on in AF... haha. They don't get very wild here the in the UC (Utah County). My neighborhood is way too quiet. What's going on in Provo?

From missy on Sun, Feb 28, 2010 at 03:47:27 from family is asleep..and I was chatting with buddies on Yahoo instant messenger....worked it hard today, have the night off and most of tomorrow...:) Feeling very happy! Hey, I registered for Icebreaker TRI that is in 3 weeks in American Fork..if you care..haha. :D

From Scott Wesemann on Sun, Feb 28, 2010 at 03:51:57 from

Icebreaker TRI? Where do you do the swim? Is it in the AF Fitness Center pool? If it is I think I watched some of it last year. That is where I work out. You need to get some rest... you have been working it hard this week. I feel like a slacker after reading your posts.

From missy on Sun, Feb 28, 2010 at 03:55:45 from

Yep yep...AF rec center thingy...Yeah I need to calm down and rest..My big probs are rest and fluids..not a big water drinker..every cup feels like I am drowning...haha...getting better tho, up to a gallon a day, I Have to drink so much because I still consume alot of protein..I'm a bodybuilder diet junkie...Anyhow..protein requires 7x the amount of water to digest as Carbohydrates...Added to that I lose alot of fluids I drink all day long and am still thirsty...Dehydration creates you see my prob..Once I get that solved..My machine will be well oiled! :D

From Scott Wesemann on Sun, Feb 28, 2010 at 04:02:30 from

Okay, so you need to write on your hand the following: Drink, CORE, and stretch. Ha. Let me know when that TRI is and I will come watch some of it. I would love to do one if they would take out the swiming part... :) I am slow and not very good. Now go find some water and have a sip.

From missy on Sun, Feb 28, 2010 at 04:06:32 from

Ok, it will look messy tho..cuz it already says "stretchy time" has "H&M" and A giant Capital H as well...haha....Ok I wrote Drink and Core..TY! Great plan! Oh, haha..well Sure make me nervous by coming! :P It is March 20th..a Saturday...Oh, and the swim is only 300yd or meters...They might do the TRI reverse order if the weather is cold....Run first..:D ..Time for some zzzzzz's. Have a great nite Scott!

From Scott Wesemann on Sun, Feb 28, 2010 at 04:13:38 from

HA! Have a great night.

From Burt on Sun, Feb 28, 2010 at 10:14:03 from

Ha! The joke's on you! I stopped my no sugar diet Friday. There was no way I was going to not eat sugar while I was doing the Ragnar relay. Besides, if anything, those picture gross me out. I'm pretty sure that's the deer poop you scooped up from the other day.

From missy on Sun, Feb 28, 2010 at 14:09:11 from

Well Burt, I took the pictures especially for you...I knew you would remember the Deer Poop and get a giggle out of my eating this BEAN! Chomp Chomp! Oooh fancey Relay huh? Did you do it yet? I will go checky your blog Page!

From vinh on Mon, Mar 01, 2010 at 07:57:56 from

Hard core Missy! Love the workout! I like that 3 miler you squeezed in. Your training is looking awesome. I can't wait to see what your coach has planned for you in the next few weeks. I need to get over this sickness. I'm feeling weak! Give me some of your super power Missy!

From Samantha Dean-Howard on Mon, Mar 01, 2010 at 18:34:17 from

your so like me sneaky run sessions then still tell the trainer and he sounds just like my coach lol and now I love my slow easy runs like the coach said lol ooooh we need choc caffeine beans over here I am a caffein junkie ha ha ha they look nice im hungry now at 11.13pm ooooh naughty girl LOL

p.s nice workout btw ;-)

From missy on Mon, Mar 01, 2010 at 21:13:55 from

Vinh....Yar, that 3 miler was so good! Haha...Got sore from it and the other workouts that day....Still sore on Monday, but it was worth it. Hmmm I think sleep is my superpower...If I feel like crap I sleep it off..and I never get sick so it must be sleep or...the espresso beans..haha. Oooh I hope you get better sooon!

Sam, they are so freaking good! Only like 5 calories a piece..:D Then I don't feel so guilty eating them. I am dying how you were describing that you crave toast like chocolate..I do the same freaking thing...when my PT cut the carbs low in my diet this summer..I would eat a piece of toast..the one I got a day...I would eat it was better than sex..LMAO

From montelepsy on Mon, Mar 01, 2010 at 22:25:00 from

So your husband can get away with some heart shaped toast for valentine's day? You're a cheap date.

From missy on Mon, Mar 01, 2010 at 23:52:22 from

MONTE...I got a lil rosebush for Valentine's (Waste of money, it's going to die)..we don't get too excited about Valentine''s a holiday for single people..haha...We have our own Version of Valentine's every day anyhow. :D

I have heart shaped cookie cutters...but I am off Toast till March he needs to think of a different plan! Hahaha.

Total Distance

40 Min Leg Stretch

From Scott Wesemann on Tue, Mar 02, 2010 at 03:01:52 from

That's it? I'm expecting so much more from you lately. ha.

From missy on Tue, Mar 02, 2010 at 10:41:45 from

Haha..ugh...I needed that rest, I am still feeling a bit beat from my end of last week workouts..this a.m. I went and swam and felt like I was dying...So fatigued...hope I get my energy back!

From Scott Wesemann on Tue, Mar 02, 2010 at 14:49:24 from

I'll give you a pass then. ha. Hope you get your energy back soon. I bet a Double Double from In N Out would pep you right up.

From missy on Tue, Mar 02, 2010 at 22:51:12 from

You are officially Evil Scott...I could totally eat that right this second..But I am resisting...Coffee and water is what I get. :P

Total Distance

Happy March everyone! Looks like I need to get to work on my Daily Calendar:


I slept in, in a Major way today....Got kids off to school then went back to sleep till Noon..haha...Was telling Vinh that I never get sick...It has been at least 5 years or longer..Lost count..When I feel low energy I just sleep till I feel peppy again.

Felt very sore yesterday so I took it easy and just stretched spent many days in a row working hard...I hardly get sore so it made me feel cranky and mortal. Was sore this a.m. too, but now while I am writing the soreness has faded to almost nothing.

All I had scheduled for today was Cycling, and I was glad for a change.

60 Minute Spinups

15min WU and WD

Set 1: Reps: 5, Duration: 1min, Cadence: 100

Set 2: Reps: 5, Duration: 1min, Cadence: 105

Set 3: Reps:5, Duration: 1min, Cadence:110

Notes: Rest 1:00 in between  each, As much as possible keep your upper body from bouncing.

Heart Rated Zone: 3 (136-145bpm)

Seemed WAY too easy, but I think I needed it, if I was really listening to my body. 

3pm 30 minutes Leg Stretches

Head out to Sunflower Market after dropping kids off at swim team, and picked up goodies!!!! My kids thought I was funny taking pix of my food just now:


 Take this Cereal for breakfast and throw a Tb. of this COCOA in...Bliss!


I can't wait to taste this!!! I love plain yogurt, but this is loaded with Protein.



 I guess I could make these smaller next time!

Anyhow..I got some other yumyums but You are probably tired of looking...Well I will show you anyhow:


I just realized that I have nothing to eat this with, Will just have to eat it off my finger..I told Sam that I was off toast till March 20th after my Sprint Triathlon. Sometimes I do that tho..will sneak to the fridge and grab a taste of this yummy Almondbutter..


Quinoa..I never get a lot, like it to be fresh.


Been eating Asparagus like crazy since it is in season and on sale. :D

So there you have it. Tomorrow I Have a busy day!!! Will be fun, I am rested and ready for it... 


From Toby on Mon, Mar 01, 2010 at 23:40:40 from

I LOVE Sunflower Market. I just wish isn't wasn't so far away. Nice recovery and sleeping!

From missy on Mon, Mar 01, 2010 at 23:55:08 from

Hi Toby!!! :) Happy Monday to you! I hardly visit Sunflower, usually just when I am out of Almond Butter. :) Then I pick up other items too...It's close to my gym tho, I could swing by after, they have good deals on produce.

From Bec on Tue, Mar 02, 2010 at 00:25:16 from

Yummy, yummy foods Missy! You eat like I eat. Thanks for sharing great recipes and fun pictures.

From Scott Wesemann on Tue, Mar 02, 2010 at 03:04:30 from

Loved the pics and report. I'll have to check out Sunflower Market one of these days. I would really like to try some of that cereal.

mmmmm Ghiradelli cocoa.

From ChrisM on Tue, Mar 02, 2010 at 04:09:44 from

I am hungry again!

From vinh on Tue, Mar 02, 2010 at 06:41:27 from

Missy! I started eating Quinoa about a month ago. How do you usually prepare it? I like it a lot better than brown rice. I'm actually gonna eat some tonight =)Good training on the bike!

From Samantha Dean-Howard on Tue, Mar 02, 2010 at 15:44:54 from

oh well my carbs tonght were vino rose vino LOL now I dont feel so well that mushy thing dont look good urrghh back to my bacon butties me thinks mmmmmmmm hungry again LOL

Okay now I am talking to myself on your blow that aint good thats either psychosis or just drunkeness ha ha me thinks it's the 1st one oooh la la X

p.s again nice training there Missy Melissa :)

From missy on Tue, Mar 02, 2010 at 23:04:12 from

Bec! We should have a picnic..we would come up with a good meal! :D And you are welcome, I like to make people smile with my silly pictures.

Scotty: Sunflower is nice, do they have one your way? You can get that cereal at Super Target I believe. They Carry a variety of Bob's there.

Chris! My pantry is yours, dig in! :D

Hi Vinh....hehe...Quinoa is way better than rice. It is a complete protein and is high in Iron. (The only rice I like is wild) But with the Q, I cook it 2:1 Ratio water to grain..about 15 min, And I rinse it first..the natural coating "saponin" can be bitter.

Haha you are Cute sound a wee bit tipsy there! ;) If it's psychosis that is fine too..I'm accustomed to both. :D

From Scott Wesemann on Wed, Mar 03, 2010 at 02:38:28 from

I'm not sure where Sunflower is. Maybe I should test my Google skills. I will try Target next time I am there.

From Samantha Dean-Howard on Wed, Mar 03, 2010 at 14:28:54 from

yeah was slightly tipsy sorry ha ha :)

From Bonnie on Wed, Mar 03, 2010 at 19:51:30 from

nice recipe missy dear ... I have a friend who has a blog you may like:

She has a bunch of great recipes (and pictures of food) too!!

From missy on Wed, Mar 03, 2010 at 23:12:06 from

Scotty: Sunflower is across the street from the University Mall, South side. :D Sunflower is better than Trader Joes, but not as great as Wild Oat's but the produce is always fresh and priced well.

Sammie, you should have seen me Sat night..haha. O.o Aaaarrrggg Matey!!! ;P

Bonnie, nice to meet you! I will check our her blog right now..and yours. :D

From missy on Wed, Mar 03, 2010 at 23:15:59 from

Wow Bonnie, she takes lovely pix, and eats way better than I do, I don't take the time to fix anything fancy, haha..I more assemble and heat. Sometimes I am tempted to just eat the cucumber whole instead of cutting it in slices..haha...

Total Distance

Today was kindof Brutal...Woke at 4:45a.m. to get my swim in..was going to be a busy day! Had 5 hours of really rocky sleep..woke up about 5 times. Got up anyhow..Mixed up some hot grain cereal with protein powder and cocoa to have a bit of energy for the workout..(I get sick working out on an empty stomach, even 200calories makes a difference.)

Had a 3800yd swim in the works...Had I been on top of my game having the best day ever, The workout would have killed me. I never quit a workout but cut it short 300yds, just couldn't finish the warmdown with good form. I was feeling weak the entire workout, pushing off the wall my legs felt like they were in slow motion...Completed 3500yds tho. Workout looked like this:

200pull 200kick 200swim

Set 1: 3x200yd Hold 3:15 including rest. (Just couldn't hold pace or rest requirements.)

Set 2: 3x300yd Rest :15

Set 3: 3x400yd Hold a 6:45 including rest. (Again, could not hold pace)

Set 4: 500yd Warmdown...Only completed 200.

So I rushed home feeling defeated, got kids off to school and got ready to go to the Salon, My hair was looking bad after not being in for 3 months! Was relaxing just sitting for a change..I could have sat all day...Feeling mushy from my less than Great workout I decided to drown my sorrows in buying stuff...haha...I bought 3 pair jeans, a skirt, two jackets, and 7 hats.


Oooh and look at these Birdie Hooks I got!


Well I guess they are plate racks or whatever, but I thought I would hang stuff on my purses and sweaters that are always on the floor in my bedroom.

So, I get home and fuel up...take an hour nap..Knowing I still have more workout to come...Woke up thinking...UGH, energy still BAD. Ate another small meal 2 hours after the pre nap meal..for an extra boost..Getting a tiny bit of energy. Then right before hitting the track I had half a package of ClifBloks Chews because I knew I needed the bloodsugar.

So I drive to the Highschool Track and there are a bunch of boys playing with bows and arrows...I guess an archery I turn around to find out if the BYU track looks better, it looks clear but I have to pee like MAD, so I drive home, Pee and finally get to the track...30 minutes of driving later!

I start off with a warmup of 1 mile @ 8:30pace

Have 6x400 and 2x600 to do..

Felt really good the first few...felt really fluid and light, though the coach had these repeats too fast for me...Goal was 1:15 for each 400 with 2min rest. I hit the 400's in:

1:15, 1:14, 1:16, 1:17, 1:17, and 1:25.

By the last one I felt like my lungs were bleeding. The sides of my tongue were aching..and my head ached...So fatigued. Quit another workout! So unlike me..I love pain...

Got home and collapsed on the couch and cried for 3 minutes, then went out for a 2 mile cooldown run with my hubby, I didn't really pay attention to pace, and was shocked I ran 2 miles in 23 minutes. Could have run faster if my legs were broken. 

On a better day, I could have hit all the repeats on 1:15, plus the 600's which were supposed to be 2 min with 2 min rest. But My body was exhausted, and dehydrated. Part of me wishes I had postponed the workout till the a.m....Oh well..

So then, I do something new and more torturous..haha....had my hubby pick up a 5 pound bag of ice while I fixed a quick bite to eat, and sat in an icebath for the first time...Within 10 seconds it felt like my bones were being crushed, they were aching so bad..haha...Lasted a good 22 minutes..Hopefully it helps! Do they look cold? I am wearing shorts, you just can't see them:


Hmmm not a flattering picture...haha..

This picture isn't flattering either, it is hard to take a pix of your own face with a cellphone...But I had to prove I wasn't having kinky naked leg pictures, I was still in my running clothes..haha:


It' made me feel warmer being in my shirt..

So then I took the longest shower of my life...and the hottest.

Stretched only 15 minutes Legs...Felt I had done enough for today. 

Asics Gel Hyperspeed 3 Miles: 4.50
From Scott Wesemann on Wed, Mar 03, 2010 at 02:41:05 from

All of that and no core?? :) That sounds like a brutal day. Hope you feel better tomorrow. Ice baths are the worst. I took one after my marathon and it was painful. You do look like you're enjoying yours though. Nice hats.

From vinh on Wed, Mar 03, 2010 at 06:44:13 from

Missy! Boo, we both wussed out yesterday =( Mine was a bit easier than yours tho. 1:15 is right at a 5:00 pace. Granted its only 400m but still, stinkin fast. I'm sure you could have smashed that workout on a better day. Nice ice bath! I've been doing epsom salt bathes lately. I think they are helping. Well, I hope you have a better day tomorrow. =)

From RivertonPaul on Wed, Mar 03, 2010 at 11:24:05 from

Awesome post.

From Burt on Wed, Mar 03, 2010 at 11:37:08 from

Are you absolutely nuts? What if you would have dropped the camera in the bath? You would have fried! I see it in movies all the time! Stop living on the edge.

From Toby on Wed, Mar 03, 2010 at 16:10:25 from

Sounds like you need to take a nap (or several) and recover! You were still smokin' fast though! Brrrr......

From Samantha Dean-Howard on Wed, Mar 03, 2010 at 17:12:36 from

ha ha Burt I always play about on my iphone in ice baths take my mind of the pain ouchie

Missy nice hardcore day eh! dont worry for wussing out we all do it at some point, if your still low on energy after fuelling up etc may be similar to me I am low on iron and thats what it does to you makes you sluggish and not too great..... just a thought but hey those 400's are fast so still a good workout especially after that swim session :-)

From missy on Wed, Mar 03, 2010 at 23:07:24 from

Scott! I would have done core, but my low back has been sore from the is feeling better now..I even rode today no we are good to go baby! Oh, that was not a happy face, it was a delirium face. :P when are you gonna take me rock climbing huh huh?

Vinh..Let's you and I conquer our epic fail workouts! We will show um who is boss! I will own it one day soon. :D

Ty Paul...I couldn't stand to proofread my own post it was so long..I was like...UGH, who wants to read this garbage? haha...

Are you serious Burt? I aways text with really wet hands in the pool too. But not at the gas station..

Toby, I was sad, no nap today! But I will get to be early tonight. :D

Sammie..good tip..I need to start chompin on the Quinoa..I will make some tomorrow. It's got loads of Iron..oh and Some steak is in the works for tomorrow. My calories are low, I am trying to lose 4 pounds before my race on the 20th...Maybe more coffee will help with energy..haha. I did time my calories and macronutrients for the run..but still struggled anyhow..Lack of sleep as well..excuses excuses! Need to buck up Missy!

From vinh on Thu, Mar 04, 2010 at 07:23:24 from

It's a deal Missy! I will do it sometime this month if not next week before my 5k! I'm sure you will own that workout very SOON! Badwater just released the list of people who made it in this year...SIGH, one day our names will be on there! I see Dean Karnazes is running it again, he's pretty hard core too!

From missy on Thu, Mar 04, 2010 at 21:25:04 from

V~ Yes our names will! :D I should go check out that list, sounds interesting...Right now tho My fatigue is telling me Badwater doesn't sound super fun..hahha...Just think of the tasty carb loading for THAT race..mmmmmmm :)

From Scott Wesemann on Fri, Mar 05, 2010 at 14:01:50 from

Missy- Jun has been climbing every Tues and Thurs around lunch time, and I think I will start joining him when I can. You could come along anytime. Let me know.

From missy on Fri, Mar 05, 2010 at 16:21:21 from

Scott, I can make those times...:)Would be fun...

Total Distance

I feel guilty for torturing you with such a wordy blog yesterday so this is brief:

Feeling fresh and rested, slept VERY well...8 hours, No soreness from the waist down..Maybe I should have laid down in the upperbody is a lil sore. :P

Today's workouts were lite:

Cycle 75 min @ 130-140heartrate. Recovery

15 min Core: Planks, Side Planks, Crunches on Ball.

30 min Leg Stretches

Ate really clean, drank lots of water, got stuff done...Content. :D 

From vinh on Thu, Mar 04, 2010 at 07:20:23 from

Sounds like you had a great day Missy! =) yay!

From missy on Thu, Mar 04, 2010 at 21:22:29 from

Yeah! It was much better Vinh, but Tuesday "broke" me a lil, just dragged me down, but my pity party is over and I am going to try and muster up some explosive energy now and swim it off! :D

From Toby on Thu, Mar 04, 2010 at 22:29:53 from

You are really good about eating clean. I eat like CRAP. I have no will power when it comes to sweet things. Need to be better!

From missy on Fri, Mar 05, 2010 at 16:37:36 from

I don't eat clean 100%...I have my days! I have weakness for good cake with good frosting..Costco cake makes me weak! Or wedding cake...

Yesterday I ate too clean, had no energy for my workout, so I purposefully ate a snickers bar and a skittles package..haha..Needed some sugar! Sometimes I feel I burn all the energy I eat digesting it...Ooooh I want Costco Pizza now! :P

Total Distance

So this day was not my best ever. But I got the workouts done.

Hit the Weights at 10a.m. and worked Back and Rear Delts. Took it easier, didn't push it, I am feeling I worked too hard last week and my muscles aren't ready for it after having almost 2 months off weight training.

So then around noon my body crashes, I end up taking TWO afternoon naps.

At dinner I had some extra complex carbs in preparation for my evening swim, but my body wasn't buying it and my energy was no where it needed to be, so I called my hubby and had him pick up some candy for me and bring it home:

A Snickers Bar and Skittles. Wasn't sure which I would take, ended up using both @ 530 cals..Boy that sugar, Woot! I could feel that bloodsugar going crazy...Ate this 15 min before I got to the gym.

Swim workout was Awesome. Mostly..haha. 

Had explosive energy for a lot of intervals, had some good times..boosted my confidence..BUT...

During one interval, a 100yd Build (each 25yard faster, last 25 all out)...I was getting ready for a sprint effort on my last 25...took a big breath, still Underwater! Aaaaah. Of course I didn't fill my lungs with water, our bodies have really good reflexes and it shut off the access to the lungs..but some water still got in..

Thought I was never going to be able to breathe again...Was gasping and wheezing trying to get air in my lungs but they were locked up...I  put one arm on the side of the pool and the other in the air trying to get my lungs to open up..Wasn't working so I lift myself out of the pool and sit on the side, throw my goggles off across the floor, at this point there are like 10 people staring at me writhe on the floor..haha..felt like it was in slow motion but I am sure it was under 10 seconds..A guy in the lane next to me came over to try and help..he had thought I was having a seizure..Wow, I wonder how spazzy I was..haha...UGH. So anyway, I start getting some air in, then cough for a while, getting water particles to come out. I joked to everyone that I shouldn't have started my swim so late...:P 

So I still have lots more swim..2000yds or so..finished off about about 3700yd, I am too lazy to count.

Didn't stretch, I got home late, as I sat in the hot tub forever with a swimmer girlie I met, she was a highschool swimmer and lifeguard for 6 years..she was one of the ones who came to my rescue..haha..She also gave me form pointers on my freestyle and drills.

See ya! 

From Scott Wesemann on Fri, Mar 05, 2010 at 18:07:15 from

No pics of your seizure? :P Wow, that is kind of scary. Glad to see you're alright. Another great workout for you. Nice.

And, good job with the candy. You need to do more of that.

From Kelli on Fri, Mar 05, 2010 at 18:09:01 from

THAT IS AN EVENT!!!! Holy cow, maybe it was a sugar crash or something?? But, it will not stop you, you are the incredible female hulk.

I love your posts this week, especially the shopping trip to make you feel better (7 hats???) and then the asparagus---love that stuff!!!

From Toby on Fri, Mar 05, 2010 at 22:49:45 from

Wow - that sounds really scary :) Are you eating enough? I know you eat clean, but is it enough? You're a skinny ninny!

From missy on Sun, Mar 07, 2010 at 17:03:44 from

Scott, yep a pix would have been funny, but most likely if I saw someone taking a pix of me I would have taken their cam and thrown it in the pool..:) I just ate 10 chocolate covered espresso beans, does that count as candy?

Na Kelli, haha..the sugar kept me going for hours..I just was too relaxed in the pool in la la land, and timeed my breathing wrong. Yeah, I was at the salon, and the boutique there was having a winter sale, 75% off..they were so cheap, and I could use them since I rarely if ever fix my hair...

Toby!!! Yeah I am eating enough, maybe too much! Think I am growing a tire. :)

From Kelli on Mon, Mar 08, 2010 at 14:04:56 from

If I wear a hat, my husband says I look like Axle Rose, and while I LOVE Guns N Roses, I certainly do not want to look like him!!!

From missy on Mon, Mar 15, 2010 at 12:36:22 from

Lol Kelli...Aren't husbands so husband for years would say how "big" I was to everyone...he felt he was being complimentary, but most people would be shocked and uncomfortable he was calling me "big"

He no longer calls me Big..I finally got annoyed and pointed out that I DO weigh 80 pounds less than

Total Distance

Stretch Leg's 30min, 8 mile Run.

Asics Gel Hyperspeed 3 Miles: 8.00
Total Distance

Mini Brick

Cycle 75min on trainer, 1 min Transition, 2 mile run outdoor.

30 min Leg Stretch-Progress is Great, muscles feel very supple and healthy.

Ooops almost forgot...Worked Chest and Arms at gym. Have all strength back after having had 2 months off..This is 3rd Chest/Arms workout since..Fully back to where I was..That was quick.

I scare the guys when I bicep curl 25# dumbbells..the scary thing is I could do 30's if I really wanted, but I am not planning on any huge gains. Keeping it high rep. 

Brooks Launch Zeroed Miles: 2.00
From Scott Wesemann on Mon, Mar 08, 2010 at 01:54:48 from

Supple- Such a fun word.

Good to see you hitting the weights again muscles.

From vinh on Mon, Mar 08, 2010 at 08:07:20 from

Nice workout Missy! Lol at you scaring guys when you do curls. I think you might scare me too =P

From missy on Mon, Mar 15, 2010 at 12:32:12 from

Ok, I am back in the FRB community! :P Thanks you two for being friends even tho I have been hiding in a cave...lolz.

Total Distance

I did just 15 minutes of Core (This is a lot for me since I don't do core..haha...) this a.m.

Then I stretched legs 30min following.

I had hoped I would go for another session of Core and Stretching but ran out of time...Need to sleep now so I can wake at 4:30a.m. for swim..Wish me luck on that..More likely I will turn the alarm off...haha. 

Ooooh and Tomorrow I go pick up my bike! My newborn baby Tri Bike! :D 


From Samantha Dean-Howard on Mon, Mar 08, 2010 at 03:17:41 from

omg jealous I know this bike is gonna be awesome and wowsers thats an early swim good luck with the swim :)

From vinh on Mon, Mar 08, 2010 at 08:06:09 from

Yay! Make sure to take lots of pics of the new bike!

From Toby on Mon, Mar 08, 2010 at 15:03:04 from

4:30am is SO darn early! Can't wait to see the bike!

From ChrisM on Tue, Mar 09, 2010 at 07:19:00 from

I am looking forward to seeing the new bike!

From Samantha Dean-Howard on Wed, Mar 10, 2010 at 05:56:08 from

Missy I am missing your blog were are you missy :-)

From ChrisM on Wed, Mar 10, 2010 at 05:56:58 from

Missy is missing! Has anyone seen missing missy? We do miss her so!

From vinh on Wed, Mar 10, 2010 at 07:08:54 from

I think Missy is still riding her new bike!

From missy on Wed, Mar 10, 2010 at 12:15:05 from

Awww you all are so cute...I feel loved. :)I have been having a freak out session with stress this week, I will try and get back to blogging. I put my bike in my bedroom, how funny is that.

Well, and I DID sleep in as I predicted, woke at 6a.m. instead..haha.

Did I say freak out session? Yes I am having a freak out session still..this week sucks! I need stress management skills..haha.

Thanks all, for visiting! I Will be on soon I hope.

From Samantha Dean-Howard on Thu, Mar 11, 2010 at 15:59:42 from

oooh we wanna see the new bike your such a tease missy :-)

From Scott Wesemann on Fri, Mar 12, 2010 at 02:06:20 from

Missy- Try Xanax, It works wonders for stress :P Hope you're doing alright.

From vinh on Mon, Mar 15, 2010 at 07:27:20 from

Missy! We miss you!

From ChrisM on Mon, Mar 15, 2010 at 07:32:46 from

Or try these?

Missy is still missing! :(

From Samantha Dean-Howard on Mon, Mar 15, 2010 at 07:48:47 from

holy cow were are you missy we are still missing missy :(

From missy on Mon, Mar 15, 2010 at 12:27:57 from

:D Ok ok I will come back now! :D It's been a Long week. I will start updating my blog and being social again..need to find out what my best buddies are up to as well!!!

Lol on the Xanax and Kalmsstress...

Total Distance

Cycle 90 minutes

15 min Leg Stretch

Got my Bikey! 

From Burt on Mon, Mar 15, 2010 at 12:55:39 from

Cool. When are you going to do a tri?

From jun on Mon, Mar 15, 2010 at 13:00:35 from

What kind?

Both of my employees just bought bikes for the sprint Tris they are training for and I'm super jealous. I used to ride back in high school and shortly after, but haven't had a road bike since. I miss it like I miss eating Fruity Pebbles.

From missy on Mon, Mar 15, 2010 at 13:33:06 from

Hiyah Burt. I have a Sprint on Saturday. :) Hope the weather is good!

Jun: You need to treat yourself and get a bike! :)

I went with Fezzari's T5

Full Dura Ace and Mavic Ksyrium SL Wheelset

Put a new fancy saddle on

From jun on Mon, Mar 15, 2010 at 13:43:21 from

I love it. That thing is gorgeous. Well, except for the seat. I would have gone with something a little more like this:

Ha. Kidding. I'm extremely jealous.

From missy on Mon, Mar 15, 2010 at 16:26:27 from

Haha I Love that seat Jun! Green sparkles FTW!!!

The one I actually got was black..idk why but I couldn't set up a link for the black one..

Black is my favorite Color..tho they say Black is actually not a color, but the absence of it. Maybe that is why I like it so. :D

And stop being jealous..Go get one..and after we go bouldering we can go ride somewhere!...We have to make sure Scott has a bike too! :)

From jun on Mon, Mar 15, 2010 at 16:53:16 from

Black is one of my favorites, so I fully understand. And as for getting a bike, well, as soon as my wife finally graduates from the U and starts nursing I'll make sure to indulge. Until then we'll just have to boulder followed by a run on the LCC pipeline trail.

From vinh on Tue, Mar 16, 2010 at 07:24:55 from

Yay, can't wait to see how well you do this weekend! Black is my favorite too! All my cars have been black =)

From missy on Wed, Mar 17, 2010 at 22:25:27 from

I think you are emo jun...haha..kidding, I am always teasing my kids they are EMO for any emo like reason. Drives them crazy...

Btw Jun..the underside of my forearms are really tired and well as my upper back. Thanks a lot! ;P

I have never had a black car Vinh! I want one now..It's a tie between a silver and black tho..Have a weak spot for silver cars.

Total Distance

Speed at BYU track (Men's T&F hurdlers were there, they were nice and let me finish my repeats..I timed my repeats to not get in their way..haha. Intimidating..They were all staring! O.o)

Warmup 1.5mi 

600's 2:06, 2:05, 2:03, 2:08

1200's 4:32, 4:34, 4:32

Warmdown 1.27mi 



Asics Gel Hyperspeed 3 Miles: 6.52
From vinh on Tue, Mar 16, 2010 at 07:33:03 from

Nice speed work Missy! I need to get on a track soon and see where I'm at!

From missy on Wed, Mar 17, 2010 at 23:35:47 from

Thanks. :D It felt way better than the session the week before. That one killed me..This session I took it slower than recommended. They set it at 2 flat for the 600's. I knew it would kill me for the remainder of the workout so I kept it slightly slower..The 1200's were supposed to be at 4:20..and again, I knew I wasn't ready. Their suggestions are guesses at this point since I have only been with them since Feb 1. And this is only my second speed session. Haven't done any speed since December! It will be fun to see where I go from here. :)

Total Distance

3300yd Swim

Weights-Back/Rear Delts

Cycle 70min

Stretch 30min 


Total Distance

Speed Hills

.30 hill 125ft ascent

6 repeats gradually faster. 1st at 3:00/Last at 2:20

Downhills were 2min or 6:40pace 

Totals with slow WU and WD 6.2mi 50min 

This may be my fav new workout..Never thought I would say it, but I am loving the hills. 

Brooks Launch Zeroed Miles: 6.20
From Scott Wesemann on Tue, Mar 16, 2010 at 02:56:14 from

Loving the hills? We need to get you on a mountain. :)

From vinh on Tue, Mar 16, 2010 at 07:36:26 from

Hills are tough but I love them too! I always have to power up the hills, I can never run slow up them unless I'm really hurting. My 10k next weekend has a long incline up this bridge. Probably a lil over a mile at 4% grade. Yikes!

From missy on Wed, Mar 17, 2010 at 23:29:28 from

True Scott. I belong on a mountain not the streets! It's been too freaking long since I have been regular on the trails.

10k NEXT weekend are a machine!!! I might see if I can find a 5k to do in the next few weeks. 10k sounds unfun to me right now...haha. EW, 4% grade 1 mile...Gotta love that! :)

Total Distance

No real workouts today, Was at a NASM workshop in Salt Lake for 2 days. We did however do some core and balance training. As well as self-myofascial release (foam rolling)..

Total Distance

9:30pm Pretty bad treadmill run. Got home late from Salt Lake. Went to Creamery with Fam and indulged in a double cheeseburger, fries, and rootbeer. Try running with that on your stomach.

Brooks Launch Zeroed Miles: 6.00
From jun on Mon, Mar 15, 2010 at 16:23:30 from

Did you just update a week's worth of work-outs? Awesome.

From Samantha Dean-Howard on Mon, Mar 15, 2010 at 18:08:16 from

I think Missy you done a great week of workouts well done you except for the cheeseburger what wre you thinking LOL

From Toby on Mon, Mar 15, 2010 at 23:56:38 from

You're BACK!!! You always bring alittle spice to FBR.

Everyone deserves a burger now and then (I went to In n Out twice this weekend - love those animal style fries. Mmmmmmm....)

Good luck this weekend at the tri!

From Scott Wesemann on Tue, Mar 16, 2010 at 02:55:18 from

This makes me so happy to see you eat a cheeseburger and fries. :)

Nice to see you back on the blog again.

From Samantha Dean-Howard on Tue, Mar 16, 2010 at 06:42:03 from

Missy you have to send me some information on weight training for strength please I am thinking for after the marathon so I can be strong enough to go back to track training any ideas.

I think I remember you talking about challenges too ie press ups and stuff ta sam

From missy on Wed, Mar 17, 2010 at 22:18:23 from

Yarrr I did Jun...Just did a weeks worth of laundry too. :D

Sammie: Anytime I eat something like a burger or junk it's usually PMS. So yeah, I wasn't As for weight lifting...I actually have a method I would follow..haha..I have been studying to become a NASM certified personal trainer. Take my exam next month. I would be happy to help with some ideas. :)

Toby. :D Oh dear, I am "spicy"..thought I Had that properly under control..:P OH, and thanks for the good luck...Wish for no crashes..I like my skin the way it is!

Thanks Scotty! We need to all get together at the In N Out for a FRB party. I will show you all I really do eat that kind of thing..Tho I can't remember what sort of quality the beef is..eating greek yogurt and blueberries right this second. Yumyum!

Total Distance

Was supposed to do this workout Saturday but my workouts got backed up due to my NASM workshop Fri & Sat.

Cycle 75minutes moderately hard effort on Trainer. Wore no socks. Felt fine. Immediately following (like 2 minutes) I ran...again without socks..actually liked it. I had a friend I used to run with, she was a poor college student and never wore socks for running. I think I am quitting toes love it. Makes sense when my shoe of choice 10 months out of the year are flip flops.

So then I start is so funny, you would think your legs would be dead for the run, but mine were hyper and wanting to keep a cycling cadence type stride. Was a good run, very nice weather, and several grandpa's waved or gave me thumbs up...hehe..Love that! 3.21 miles 24:08/7:31pace.

It was getting dark so I only had about 10 minutes and hopped on my bike to ride around my bike is fast.  O.o 

Something funny..I was riding up my driveway and clipped my feet out as the bike was slowing to a right foot was just resting on top of the pedal as I stopped (or so I thought)...well, it wasn't unclipped and so I fell over in my front of my husbands car so no one 


Brooks Launch Zeroed Miles: 3.21
From Burt on Wed, Mar 17, 2010 at 02:23:43 from

You have a thing for old men.

Here's a helpful tip. If you fall down on your butt, start doing sit-ups. If you fall on your face, start doing push-ups. Then people think you're just exercising.

From missy on Wed, Mar 17, 2010 at 02:46:36 from

Yah right, Pushups with my foot clamped in my pedal...on top of my bike...lmao. :)

From missy on Wed, Mar 17, 2010 at 02:47:15 from

My favorite age for men was 40's for the longest time...since back when I was 20..I am not sure what my fav. age for men is now..Will have to ponder that one. :P

Total Distance

Hmmm Was supposed to swim today but was not a good day...I will spare you the drama.

From Burt on Wed, Mar 17, 2010 at 02:21:57 from


From missy on Wed, Mar 17, 2010 at 02:44:46 from

No Problem Hun. :)

From Scott Wesemann on Wed, Mar 17, 2010 at 02:57:19 from

Here's one vote for hearing about the drama.

From missy on Wed, Mar 17, 2010 at 23:59:49 from

It's probably a pretty boring story actually..haha...Involved a nap...I really bore myself sometimes..If I get some exciting drama I will keep you posted Scott! Better yet I will save it for our next bouldering trip..If I Have one by then..haha.

Total Distance

Today was FaNtAsTiC! Put's that Lily Allen song in my head...The Fear...Damn*T! I still don't know how to put video's on you go watch it:

"And that's what makes my life so freaking fantastic"

And, well, No, she didn't really say "freaking"....Oh, and btw..I love it when men dance like that!!! :D sidetracked. So I got up and drank a few cups of coffee with toast (yeah I am back on the toast, I am weak) and egg whites.

Drove out to American Fork, couldn't find Scott (Ok no I wasn't really stalking Scott, just being silly) anywhere so I gave up and decided to run the Race course..3miles to be exact. Decided to try out my Hyperspeed's without socks. Thinking I might end up wearing the Launch for the race instead, only because I feel I can pound it out harder in those. We shall see. So I was too lazy to warm up or cooldown..not the wisest choice, just wanted to go loaf around all day instead. UGH, forgot to tell you what else I tried without...Knickers. I just wore my tri pants..well you can imagine what happens to knickers when they are wet and soggy, they NEVER dry. Suppose I could wear a speedo under...I actually asked my coach what his wife wears under her just wear nothing ladies! Well and men go without skivvies.

First mile of course is slightly uphill about 135 ascent. 7:06

Second was at 7:04

Had no idea I was kicking it in this fast...ended where I started roughly so the decent was 135ft. 3rd mile 6:00 (felt more like 6:45 pace)

3mi 20:10 

Headed home and ate some more toast and coffee, with chicken and peas this time...found my way to the gym to swim 2400yd. Again I was feeling lazy, must be spring fever. That or, the gorgeous collegiate swimmer next to me was making me feel like a giant Slow sea urchin. Oh, well I guess sea urchins are really tiny like starfish, but it sounds kinda like how I felt..haha.

Spent the afternoon driving kids to sports, then got an email from Jun! Woot! Bouldering Time!!!! (Bouldering has to be BOLD too don't you think?) Jun was even cooler in person! Don't get me wrong, his Profile picture is pretty cool too. :P He was really nice to let a NUB tag along..I only have a few bloody scraps and bruises. I looked carefully that no dirt or gravel was stuck inside my knee ..Oh and I saw in the mirror I have a huge bruise on my boney forearm from falling still stuck to my bike the other day..haha.

Everyone has to know how wicked cool Jun is..He is going to do a 50 miler on Thurs..he only started running a year ago! Just wait and see, he will be doing Badwater with Vinh and ME!

 Ate some icecream with like a cup of berries on it..WoW that's why I'm hyper..

 Did get a good stretch in tonight..30min legs. 

Now I am sleepy. Nite Nite. I will come visit your blogs tomorrow. Will be a lite day! :)



Asics Gel Hyperspeed 3 Miles: 3.00
From Scott Wesemann on Wed, Mar 17, 2010 at 02:54:45 from

You really did have a fantastic day. The only thing that would have made it better is if you really were stalking me in American Fork. Ha.

Glad to see you made it bouldering, and had a fun time.

From vinh on Wed, Mar 17, 2010 at 07:40:39 from

Missy, to put videos on your blog just copy the embed code and paste it. You will have to click more info on the right to see it on the youtube page. You might have to wait several seconds to see the youtube video pop up after you paste the code. Then you can publish it.

Wow, sounds like you had an awesome day! Nice run, nice swim, and bouldering! Is that the same as rock climbing? I have no idea. Anyway, that's awesome that Jun is running a 50 mile ultra. We can all do Badwater! That would be so bada$$! We'll I'm glad you had a great day! I hope you have a great week/month/rest of the year!

From Kelli on Wed, Mar 17, 2010 at 19:32:26 from

Anyone who does Badwater is out of their right mind!!! We watched a documentary on that and my jaw just hung on the ground for two hours watching those people!

You are FREAKIN' FANTASTIC!!! You need to do a race pronto!

From Toby on Wed, Mar 17, 2010 at 22:36:28 from

I'm going to try to make it over to rec to watch (I gotta see you win this thing!!). Hubby has something in the morning, so I may just catch the tail end.

Fantastic workout! You are FAST!

From missy on Wed, Mar 17, 2010 at 23:47:24 from were right, I am sore in really weird places..haha...well the forearms I knew would get sore..though I thought I took it pretty "easy"...I was trying to avoid soreness..Then my upper traps are sore too...Hope I am unsore by Saturday, I tried to call my Massage Guy but he never called me back! Grrr.

Vinh..I will try and get a random video on my next blog entry..haha...Oh and yes, bouldering is rock climbing but on a giant boulder without a harness or ropes. These aren't too high so it's pretty safe..we had mats on the ground and Jun Spotted me.

Scott: Would you say those boulders at The Secret Garden are 20ft high?

Oh and back to Vinh: I have never done an ultra..26.2 is it. I don't warm up for a marathon so the most I have done is that exact distance..need to change that pronto! :P

Kelli want to know something funny? The fall after I Had my last baby I was up late one night..couldn't sleep so I turned on PBS and started watching a documentary on St. George Marathon. I was like...Woah..these people are on a different planet! They were all hyper and animated before the race..I had never run before. The funny thing is a few months later in January I started running to improve fitness. I ran the St. George that year..a year after watching the documentary. :)

Aaah Toby...This is my First would be really funny if I won it! :P If you do end up my way, it starts at 9am. :) Don't expect much..haha...*Gulp*

From jun on Fri, Mar 19, 2010 at 11:48:37 from

Missy, sorry I didn't make my 50 miler yesterday. You hyped it up so much for me I feel like I've disappointed people. No matter, I'll still take an ultra.

And hey, I dance like that at home all the time.

Glad you recovered from climbing. That was a ton of fun. I'll let you know when we head up again. Most people I know will be going Saturday, but you'll be busy and I won't be there. Probably early next week. Good luck tomorrow.

Total Distance

50min Bike

From vinh on Sat, Mar 20, 2010 at 23:24:16 from

you mean 50 mile bike ride? =P

From missy on Sun, Mar 21, 2010 at 13:32:39 from

Um..haha...actually...let me check my training log..I have a big one coming up..

Ok, my notes from coach are "I'm hoping its nice enough. Ride up to South Fork from the mouth of the canyon (6 miles) as warm up. Then do 3 repeats up to the top of South Fork. Ride them as hard as you can." (This is for March 29th)

I believe that the repeats are 3.5miles up. Pretty steep...Running it hurts..haha. So that is 21+12...33 not even close to 50 miles..but I definitely will be getting to 50 milers in the summer. :D Beyond 50.. I will be biking all freaking day..haha...

I say haha a lot...But it's because I am happy. :D

Total Distance

Rest Day except for Transition practice at Coaches house. I practiced T1 and T2...hoping to practice more this afternoon (Friday)...Need more work on my running saddle doesn't feel good to land on your saddle ungracefully. Owie.

Have had some Triathlon dreams this of them T1 was more of an obstacle course..had to jump over fences and wade through pools of water to get to my bike. 

More later! ....have to ride the course...transition practice, swim shop, packet pickup. :D <3 

From Burt on Fri, Mar 19, 2010 at 12:06:10 from

Good luck tomorrow! It is tomorrow, isn't it?

From Toby on Fri, Mar 19, 2010 at 15:38:20 from

You're gonna ROCK! If you hear some loud crazy lady cheering, it is me!

From Scott Wesemann on Fri, Mar 19, 2010 at 23:56:23 from

Good luck with your race tomorrow. You are going to kick some butt for sure. I can't wait to hear your report.

From jun on Sat, Mar 20, 2010 at 16:09:09 from

Tick, tick, tick. Just waiting to hear how you did. Post up lady!!!!

From missy on Sat, Mar 20, 2010 at 20:52:16 from

Hiiiiiiiiiii!!!! :D

I am so hyper..haha....Thanks for your well wishes, you all are sweet.

It was wicked cool meeting you Toby! I am not sure you understood anything I said tho...My mouth was frozen..haha...Hope you didn't mind I hugged u...I got carried away! :)

I will make a post thingy..I feel too hyper and lazy at the same time...Went and lifted weights, went shopping, ate two king size candy's a dreamy day!!!

I did pretty well..took 1st in my age group and Maybe 4th? overall..not sure yet, I had to decipher the lists..will see when they post online...

From Toby on Sat, Mar 20, 2010 at 22:22:34 from

You poor thing - you were FREEZING COLD! I totally understood you and thought you opened up a BIG can of WHOOP ARSE! It was SO fun to watch! Wicked fast you are Missy!

From Burt on Sat, Mar 20, 2010 at 22:43:01 from

Toby has Missy cooties...Toby has Missy cooties...

From jun on Sun, Mar 21, 2010 at 01:08:35 from

Congrats on what sounds like an awesome race/event. Can't wait to read the details.

From missy on Sun, Mar 21, 2010 at 13:26:24 from

Toby...lolz...I was VERY cold..went to my truck and got a ski jacket and sweat pants to put on..and was still freezing...Two ladies..The one at the food table..and another volunteer at separate times told me that I need more bodyfat. @.@ I was is that going to help me race?? Haha. Was awesome seeing you there!!

Burt, U want some? :D

Thanks Jun :)I'm going to make a race report in a bit..

Total Distance

This was race prep day. Fancy Fancy. I ate as normal throughout most of the day...but by 5:45pm my energy was bad and crashing and my muscles looked a little deflated. This is when I know my glycogen stores are low. This sounds weird but I can it see everywhere, but it in my Quads especially, they start looking stringy..haha..kinda gross...Called hubby and had him bring me a snickers bar and a Diet Dr. Pepper, I needed cheater pants energy for transition practice...

So I started off at about noon headed to American Fork since I had not taken my bike around the course..It is a 2 loop said, do it slow 3-4x..But as you know it was pretty cold....and WINDY. I swear I was almost knocked over a few times..haha...Chickened out after 1 loop (5.9mile bike). Very glad I got that loop in tho..psychologically for the race I was totally prepared.

6pm I went to the church parking lot near my house for transition practice. Still windy and cold. I didn't do the full practice where I practice the full T1 and T2. I just did a mini version where I just keep my helm on the entire time, but practice the flying mount. In this my cycling shoes are clamped in the pedal and the velcro is open wide so I can just run barefooted, and hop on my bike once I exit the transition area. Then I pedal with my feet on top of my shoes and get my feet in while riding. Ideally I would get one foot in in one swoop on the flying mount, I am not quite there yet. So once I got my feet velcro'd in I unvelcro'd while riding for the dismount...swing my right leg over my bike and run in. Did that maybe only 10x..Was so lips were turning blue..Well they always turn blue...I'm a cold person.

Went to the gym to  work out any kinks. Did a 1.25mi run on the mill with 3 20sec accelerations for the fun of it. Then did a slow 500yd swim.

Hit Cafe Rio since I still felt I might need the energy. Was half and half on it...50/50...Is this a good move or not? I might tank on the race if my energy is low...I might have a bad race if I wake up retaining water from oversalted food. SO I went with the grub..Pork Burrito Enchilada style HoT..Yes Guac and Sourcream! Ate half of it.

Stretched legs 15 min.



Asics Gel Hyperspeed 3 Miles: 1.25
From jun on Sun, Mar 21, 2010 at 15:37:50 from

Obsess much? Hahaha. It paid off. You are champ. Still look forward to reading the actual report.

From missy on Sun, Mar 21, 2010 at 16:48:57 from


Race: Ice Breaker Triathlon 01:08:02, Place overall: 4, Place in age division: 1
Total Distance

This was my first Triathlon race ever!!! :)

Woke up thinking...ugh...I always do that waking up early tho..5:15a.m. not my favorite hour! Showered, made coffee, and ate breakfast first thing. Then went and pulled everything together..there is a  lot to take to a TRI..I mean I took a bike pump with me, due to not having time to check tire get my bike in a good transition spot, then check tires there. So yeah..Big bike pump..haha.

Arrived at 7:15a.m. to get a good spot for my bike. Parked it right next to David Warden (Owner of Powertri). He assured me it was ok to park in a prime spot with the elite baddies since I HAD gotten there early. We went together to the pool and placed our towels by the exit towel touched his towel!!! was his idea..he said that he would swim faster, so put my towel under his..He was really nice.

The best compliment of my entire life came at the Transition area...David was introducing me to the fellas around and One guy said...hey you look like that girl at Kona...Chrissie Wellington..I was like...HOLY!!! Sweet. :) I like looking like The Ironman World Champion!

8:35 I ate an Oatmean Raisin Walnut ClifBar..ooh lala..There is an indoor track at the American Fork Rec Center so I ran about 5 minutes warmup with 3 20 sec accelerations. Went to the pool at about 8:50 and lined up..We are "seeded" based on what we estimated our swim time at registration. I put 5:40 as my time...many others probably did as my race number ended up being 554. So I went and cozied up with the peeps at around 550. Every 10 seconds they let a swimmer enter..I was watching the fast guys fella I met a few days before the race James Lawrence..what a ham...he was running in the pool for a bunch of it..keeping up with the swimmers..haha.

Swim..My time came..I jumped in like 4 ft out and started swimming... I passed a few swimmers, and had only one guy pass me. The walls were crowded..people stopped there being too polite wondering who would go under the lane line I just found an empty spot on the wall and pushed hard off it angling in to the next lane..The swim is done serpentine fashion if you can guess how that works..I felt my effort may have been 80% max..wasn't sure how hard to push..Time 5:46 for 300meters.

T1..well quite the NUB mess...My coach texted me a bit ago...

 "And what the crap is this eardrop n lipsav in T1?" ..."Ya remember sprint n Olympic is all about transition if u mess it up or take too long you're done."

I got out of the pool and grabbed my towel in slow motion....the locker key fell to the ground that I Had stuffed in there...Ran to my bike drying off with the towel. Well and put in the eardrops to dry out any water still in my ears..and chapstick so I wouldn't get windburn on my lips on the ride..grabbed a sweatshirt, put my gloves in my pocket and zipped it up, noticed grass on my feet and tried to wipe that off...Oh boy..all in transition time was 2:31...This is VERY bad....haha...eek.

I decided against the Flying mount I had been working on in transition practice and adopted David Wardens style..He with all his experience just puts his cycling shoes on in transtion and runs to the mount line in them. I did that..Glad I did..

The Cycling...was fun..It wasn't hard at all..I probably only put in 70% effort if that. I was too busy trying to figure out my gear shifts...I have only had the bike for a few weeks..and only been out on it 1 hour outside total..well only 1 hour outside riding at all total in my whole bike career..haha.... I was slow to start my feet took time to get clamped in..Jitters..then every curve I got all grannie..and slowed too much..the downhill tho..I was very aggressive, passed a lot of people..The dismount was very bad tho..Tried to take my shoes off on the fingers were so frozen, I had no dexterity..I managed my left shoe..but I couldn't get my right shoe off..took 5 tries to undo the velcro while I was completely stopped at the bike finish..Bike time 37:41 for 11.8miles

T2 Ran my bike in barefooted. Got my running shoes on very quick..I had speedlaces attached to my bike helm tho..easy to get off right? Wrong! It took me 7 or 8 tries to get it fingers were too numb to feel...Tried to force it off while still clipped on but it was too snug. Finally I got it open..Put on my baseball cap and ran. T1 time 1:03

Run: Toes were entirely numb...Wondered if I could be running with my toes folded under...Felt that weird. First mile has  a 135ft ascent. I ran it strong but not hard. Second mile was flat mostly, then for the 135ft descent I kicked it in. Started getting the beginnings of side stitches so I exaggerated the exhale hard for quite some time..even tho I wasn't tired...Kept those stitches at bay...Sprinted at the finish..

Did a cartwheel and a girly cheerleader Jump with my arms up at the finish line..Cut my finger bad on something on the grass...haha. This run again wasn't full effort, I felt my pacing was conservative, I could have sped this part up at least 30 seconds in retrospect (if not more)..But it DID feel great to end strong. Time Run 20:59 (3 miles)

Total time 1:08:02.84 (4th overall, 1st in division)...12 seconds behind 3rd place, 40seconds behind 2nd place..Could have shaved at least 1 minute Easy off T1..haha...Oh well...Coach is dallying around in Transition really cost me. I learned a lot today tho..Many mistakes I wont ever make again. :D Not bad for a first TRI tho.

Ooooh! And I met Toby!!! :D I was all goofy at the end of the race..gave her a big hug...and was practically drooling like a madman my mouth was so frozen I couldn't talk right...haha.

I don't take to cold well...I went to my truck and grabbed my ski Jacket and some sweats and put those on..The lady at the food table said..."You need more bodyfat!" Another volunteer said the same thing 15 minutes later..I must have looked like I was dying..I know my lips were blue..the are always blue/purple when I am cold..haha...

I waited forever until the awards..I got a pretty blue medal..I will take a pix of me in it tomorrow maybe. :) 




Brooks Launch Zeroed Miles: 3.00
From ChrisM on Mon, Mar 22, 2010 at 06:23:08 from

Nice one Chrissie! (I mean missy!) That's an awesome start to your triathlon to get 1st place in your age div in your first go. LOL at the dallying around in transition!

From vinh on Mon, Mar 22, 2010 at 07:05:48 from

Awesome race Missy! Congrats! You rocked it for being your first tri. You are truly bada$$! When is the next race?

From Huans32 on Mon, Mar 22, 2010 at 09:24:57 from

Awesome job Missy. Way to be on your first Tri and taking first in your AG.

From Scott Wesemann on Mon, Mar 22, 2010 at 11:08:26 from

I loved your report. Very nice job for your first TRI. It sounds like you learned a lot from your experience, and I am sure you will do even better next time. That actually sounds like a lot of fun.

From ChrisM on Mon, Mar 22, 2010 at 11:10:34 from

I forgot to check if you wore socks on the bike or not!

From Burt on Mon, Mar 22, 2010 at 11:43:41 from

Ah man! Chris stole my joke. I snooze, I lose.

But seriously, and it's not often that I'm serious on the blog, great job and great report. I'm one of the people acting all nice at the edge of the pool letting people go before me when in reality I'm dying and trying to catch my breath. You did awesome conserving your energy. That's the way to do it. I couldn't have pulled off a 7 min. pace on the run after the swim and bike. Uh, I couldn't have done it before either.

From jun on Mon, Mar 22, 2010 at 13:24:17 from

Awesome race report. Great job on your race, you really killed it for a first-timer. It sounds like you could really go harder and faster. No matter, on to bigger and better things, right? Again, great job, time to refocus on the next race and get a little climbing in!!!

From jtshad on Mon, Mar 22, 2010 at 19:58:47 from

Wow, great job in your first tri! Way to go and sounds like you learned a lot to improve for the next time.

From RivertonPaul on Wed, Mar 24, 2010 at 18:04:34 from

Come on, did the Chapstick work?

From Toby on Wed, Mar 24, 2010 at 22:06:08 from

Once again, you ROCKED the house!

From missy on Wed, Mar 24, 2010 at 23:43:49 from

Chris: TY :D Talked with my coach yesterday on the phone about a bike route..and first thing he said was..."are your ears dry?" ..Teasing me about eardrops.

Vinh..TY! My next race is April 17..another Sprint..but reverse order.

Huans! Ty. :D

Scott: U are so sweet loving my I was writing it I thought..Oh geeze this is too long! I didn't even want to proofread it it was too long for me! You NEED to do a TRI with me Scott. Would be fun..we can park our bikes together..haha.

Chris: No Socks on bike or run.

Burt: You flatter me!! :)Honestly I think I must have been tired but the adrenaline I think masked it.

Jun: Thanks....Yeah, my coach said I raced it more like an Olympic distance. And yes, I am already thinking about the next race...making time goals..and will be hitting the course on Sunday for an easy ride just to get my strategy down. I would have loved climbing with you today...

Ty Jtshad! :) I learned tons!

Paul: The chapstick was great! Was worried about windburn on my lips..haha...Wasn't wearing sunglasses tho, so I had windburn on my Eyeballs!


From missy on Wed, Mar 24, 2010 at 23:44:26 from

I don't know why but it looks like it erased my Heart for Toby....

From missy on Wed, Mar 24, 2010 at 23:45:35 from

Well it still erased is a < Greater than symbol put next to a 3 if you can invision that. Haha.

From Toby on Thu, Mar 25, 2010 at 00:04:52 from

I'm going to ride the course on Saturday. The double hill is going to kick my arse! I need to ride it a few times!

From Samantha Dean-Howard on Thu, Mar 25, 2010 at 07:38:52 from

Missy way to go on your 1st Tri, and getting told you look like a no1 triathlete woooohoooooooo.

Thats one write up I love it, you will be able to work on allot too to improve to no1 by the looks of it :)

you animal you :)

From missy on Fri, Mar 26, 2010 at 11:53:42 from

Toby: I am going to ride it on Sunday..think I will do a bunch of slow loops till I get bored..haha. I wonder how steep the hill is..I need to go check..Icebreaker only had 135ft ascent..and the lovely 135 descent.

Sammieeeee! :)Funny thing about looking coach gave me a racing suit to know the ones that go to your was a TYR. Anyhow..I didn't want to wear it because it would raise expectations..I wanted to wear something more civilian. Haha.

Total Distance

Nothing workout wise whatsoever! Ate like a piggie. 

Total Distance

This would be a more entertaining and interesting entry if I rememberd this many days back..haha..I am writing this in retrospect.

I cycled outdoors for 90 minutes. Was kind of crazy...Rode from my house toward Southfork but near Bridalveil the path had snow on it..and well I am a nub..and thought, I wonder if I can ride on this..well you can't on a I fell over. My feet of course are clamped in so I couldn't stop my fall with my feet..haha..

I really banged myself up..shoulder scratch, side of knee scratch, elbow scratch, GIANT hip bruise that isn't very bad looking but has a knot in it. That was all on the right side. Ended up walking bike up and around the bridge to see if the road was clear..but it was snowy too so I walked a good 10 minutes before I got back on the bike. Had to dig ice out of my cleats (I don't really know if they are called cleats..I'm just calling them that..haha...) with a screwdriver tool I have with my flat kit.

Then riding back down the trail I found I just can't go fast enough to get a workout at all..too curvy with no visibility. Got back on University Ave. Was stopped at a light. I decided to follow a cycling guy..hehehe...He prob thought I couldn't catch him..I followd him for a while when he dropped his waterbottle on the road..I had no time..ran over it..I am lucky I didn't crash! So I stopped to say hi and watch him get his bottle..haha...Then we rode for a while in downtown...Nearly got crushed by a truck as I kinda swerved to the left..I am crazy on my bike..getting better..haha..

This ride was fun, relaxing (excpet for falling and getting nearly crushed.)


This wasn't coaches orders..probably considered a junk workout..ran 3 miles with hubby at 10min pace just for fun. 


Brooks Burn 3 Zeroed Blue Miles: 3.00
From Toby on Thu, Mar 25, 2010 at 22:02:47 from

I shouldn't laugh at a bike fall, but that is FUNNY! You need to watch where you are going - too many close calls!!

Does you bike have the slick tires? I was looking at bikes earlier this week and debated the slick or traction tires. I think I am leaning more toward the traction (I'm not quite as hard core as you are :) ). More multipurpose!

From missy on Fri, Mar 26, 2010 at 11:40:23 from

Toby!!! You should hear about my falls on Wednesday...the last time I fell..I just wanted to scream/cry I was so frustrated. Fell on the same said..(my right) and hit my hip AGAIN. I was half way through a 34mile bike, alone, tired...and THEN I fall! It sucks..haha...Yes slick tires. I just went with what my coach said...I was like..Ok Teach me! :)

Traction might be good..will save you lots of grief! ;P

Total Distance

For some reason, I was tired today, and this run kicked my butt.

Was set to do a tempo.

Warmed up at 8:05 pace 1 mile...should have run slower for a warmup but I had a hard time running mind was go go go.

Next, 6 miles at avg. 7:17pace..Goal was 7:15 so that was pretty good.

The second of 6 miles was a 6:20(mile). Serious downhill..was fun to run it..not hard at all.

Of course this was a loop so I paid for it on two hills later. One of the last miles was about an 8pace it was pretty brutal (hills and fatigue.)

Total time 6.96  miles 51:29/7:23pace

Stretched Legs 30min. 


Brooks Launch Zeroed Miles: 6.96
From ChrisM on Thu, Mar 25, 2010 at 05:09:32 from

I am wondering... what are 'zeroed' shoes? Does this mean they have had some of the soles cut off?

And a good workout so soon after the race. Gravity is a pain sometimes

From vinh on Thu, Mar 25, 2010 at 07:05:50 from

Missy! Nice run there! What is up with the 6.96 tho? =P

From Samantha Dean-Howard on Thu, Mar 25, 2010 at 18:16:21 from

i dont like 6.96 either :( :))))))

From Scott Wesemann on Thu, Mar 25, 2010 at 19:28:06 from

Very nice fast run Missy. Hey, you haven't posted up any pics in a while. I hope you have a great week.

From missy on Fri, Mar 26, 2010 at 11:45:50 from

Chrisssssssss. Yes The village shoemaker cuts thru the sole, takes out some of the inside and glues it back together so you still have a nice traction bottom..The idea is to make the shoe flat basically. But more cushion than a racing flat I notice, so it will last longer. My racing flats aren't purely flat but close enough so I didn't want to pay $20 to mess with those.

Haha Vinh and Sam..I know...well I don't have a Garmin and my Polar watch's GPS thingy was being annoying so instead of fixing it I just don't use it..SO I run about what I figure is 7 miles..then map it out after..on

My run yesterday was 8.21..that is a crazy # too..haha.

Scott!!! I know..I need to take some time to smell the roses..I have lots of things to take pictures of for you but just can't slow down enough to do it...I'm feeling slightly spazzy..haha.

Total Distance

10:30a.m. 2900 yard swim fast intervals.


3p.m. 34mile ride from Cracker Barrel in Springville to Lincoln Beach and back. Speed intervals.


This day beat my Hyde. (purposely misspelled..inside joke) 

From jun on Fri, Mar 26, 2010 at 12:21:24 from

That would absolutely kill me. Nice work.

From Burt on Fri, Mar 26, 2010 at 12:24:22 from

You must be in a lot of Payne. (purposely misspelled...inside joke.)

From missy on Fri, Mar 26, 2010 at 12:39:06 from

It killed me Jun..I didn't write about that part.

You catch on Mr. Smartypants Burt. :D You can see why when I got married I decided to not hyphenate my last name..Just went with Payne. Hyde-Payne is just too..lame. Tho it looks kinda cool there...maybe I should have. Definitely an eye catcher.

From Burt on Fri, Mar 26, 2010 at 13:29:55 from

Oh, I didn't know that was your last name. funny.

From Toby on Fri, Mar 26, 2010 at 15:09:36 from

I think my legs would fall off if I rode 34 miles. You're one tough cookie Hyde-Payne-Burt is lame.....

From Burt on Fri, Mar 26, 2010 at 15:33:13 from

Oh I won't hide it. My hamstring has been hurting right under my butt cheek. If I pull it real good tomorrow and it's all bruised, I'll take a picture for you. I hope you've been working on your gag reflex muscles.

From missy on Sat, Mar 27, 2010 at 22:50:26 from

Toby, the ride. Halfway I turned around and thought..omg...I'm only half way and now the speed work starts. I knew I was in for a beating...haha. Seriously tho, I was delirious driving home...shouldn't have been driving in that mental/physical state.

Burt...I am wondering what is with your hamstring. Has it been going on long? I have been having some issues down there as well, so we might be able to figure this one out.

If you do take the pix...Just take it with skivvies on. :D

Total Distance

Thought I would be sore after yesterdays ride...I rode hard and even bought a bag of ice on the way home..intending to have a bath in it. Forgot about the ice and left it overnight in the Suburban. Not really sore today. And pretty chipper.

I went and hit weights at the gym. Worked Back and rear delts. Looked a bit bulky today, "like a bodybuilder" my hubby said...don't you love water fluctuations. It's ok I burned all that water out later and looked stringy instead. 

6p.m. Dreaded this run all day...long and slow. Coach had limits on how hard I could go. I put on the slowest most mellow music on my ipod possible...I don't even know why it's on my ipod..I find it too slow and mellow..haha...found NIN's With Teeth album and listened to that. Kept me on the reins pretty well but not enough..Still was chomping at the bit...Especially when a slow out of shape girl passes me feeling really cool and fast about herself..DRIVES me BONKERS! I started fiddling with my phone pretending that I was checking my messages while running. Yes, I can text, and have phone conversations running. Even at 8pace..haha. Not really faster tho..or I haven't really tried. When I run slow as coach prescribes...I look like I am trotting down the road kinda like a know how it looks prancy and effortless. So I do look like it's easy..It would be worse if it looked hard to run that slow..haha.

I'm not telling how slow I ran. :P 8.21miles..was cold in shorts and a tank, especially when the rain hit. 

I was a good girl and stretched legs 30min. Core and Abs 15min. Now this isn't total elapsed time with transitions between exercises...These are 90 second holds for the stretches..timed and stopped with a stopwatch. So when I say 30min it is truly 30 solid minutes. Then same with the core. I time each Plank or Side Plank or whatever for 60 seconds. Stop. Start next 60. Make sense? Yes I am really into that watch.

Brooks Launch Zeroed Miles: 8.21
From Scott Wesemann on Fri, Mar 26, 2010 at 12:37:47 from

Wow, you did it all today... or I mean yesterday. :) Hey I love NIN. Pretty Hate Machine is one of my top 5 albums of all time. I love that one. Have a great weekend!

From RivertonPaul on Fri, Mar 26, 2010 at 13:59:44 from

Bulky, stringy -- it's all good.

From Samantha Dean-Howard on Fri, Mar 26, 2010 at 16:38:29 from

I hate it when water hits ??? why does that happen LOL nice workout and such a good girl stretching :)

From missy on Sat, Mar 27, 2010 at 23:28:16 from

Scott: Nice, NIN debut album :D Made me have to listen to this one on YouTube just now...

"Head Like a Hole" was my first experience with NIN...then..haha.....I think I decided "Closer" is my favorite because my husband hates it so much. Our entire marriage when the song comes on the radio, I am like...oooooh I love this song!!! And he's like...Ugh.

Paul: You are a true friend. :D

Sammieeeee: I haven't been super religious with the stretching but I am getting back on it. It really makes my legs feel healthy.

Oh my..I just had two cookies with frosting my daughter made..I feel like I had something illegal I am flying..haha. Time to go lift weights with that energy. :)

From vinh on Mon, Mar 29, 2010 at 08:12:27 from

Missy! Texting while running lol. They should make that illegal =P Hey so are you running STG? I have two days to decide!? Still debating...

From missy on Wed, Mar 31, 2010 at 20:03:13 from

V~ Oh, St. George? Yep I will register for it. Cross your fingers. Geeze. I Hate it that it's a lottery. OVERATED Marathon for sure. :P Well you have all month to decide. They leave it open till May 1st I believe. I wan't to find a marathon that I can travel to that is awesome beautiful..I am thinking Southern Cali. Might do that if St. Geroge spits in my face again this year.haha.

From vinh on Thu, Apr 01, 2010 at 06:51:02 from

Ok, so I'm gonna register today and hopefully we'll both get lucky and get in! If not, we need to find a marathon for Fall! I am so ready to run a marathon. It's gonna be a whole year since the last time I've ran one!

From missy on Wed, Apr 07, 2010 at 20:35:22 from

YOU are doing better than I. I haven't done a marathon in ....I lost count..5 years? Time flies! :D

From missy on Wed, Apr 07, 2010 at 20:37:09 from

Oh, and if I was you V, go online and book a hotel for St. George now. If you wait till you find out if you get in, you won't have a hotel most likely. If you don't get in just cancel the hotel. I already booked my hotel for St. George and haven't registered for the race yet..haha.

From vinh on Thu, Apr 08, 2010 at 06:38:54 from

haha Missy, I'll make sure and get a hotel soon. Which one are you staying at?

From missy on Sun, Apr 11, 2010 at 12:47:23 from

LaQuinta :)

Total Distance

I made it!!! Two sick workouts...managed both at goal..or almost 100% 

12noon Hit the pool for this workout:


Yeah I could have cropped that better, I am too lazy..haha. My swim times are improving only after 8 weeks real swimming. The swimming prior for a month were some drills that aren't freestyle..hard to explain. Very happy with progress. I surprised myself. Oh btw if you are too lazy to count..that is a 3450yd swim.

OOOOH I am so megalomaniac excited. Ordered 4 longboards today...Here is mine:


Pohaku Surf Rider! Artwork by David Ray Gould....inspired by ancient Hawaiian rock carvings. :D after ordering the boards, I took all 4 kids to Swimteam practice.

Headed home and really was tanking badly so I loaded up with a 450cal meal to prepare me for a beastly ride.

Oh so while my Food settled some I registered for Telos Timp Tri: That is coming up in 3 short weeks. Weeeeeeee.

Didn't get on my bike till 8:30pm so obviously on my trainer..hehe..watched a cycling race me really pumped up. I was really putting off this workout..was moaning and complaining to my hubby about it.


 Ok so this workout looks tiny and cute?? WRONG! I did one set of the 7min intervals...and I said..."Robert!!!" (yelling down the stairs) "I can't do this I Have no energy, can you get me a king size snickers bar?" Well it was tasty but BOY hellooo cotton mouth. Did the trick tho. 440 calories of pure hyper bliss. Hit the intervals hard. Yarrrrr!!!! Took me 4 of the 3 minute breaks to eat the bar, couldn't eat it fast...haha. (The 3 minute breaks I just sit up on the saddle and spin easy.) And if you are too lazy to count this up as well..100minute Bike Intervals.

Oh look at this lovely new desktop wallpaper my husband put on my computer...


Well Kylie was there on my desktop minding her own business when he thought it would be funny to give her a tattoo of my race # and age group markings. Except he got the number wrong. I was 554. 

Might stretch after a shower right now...See ya! 


From Burt on Sat, Mar 27, 2010 at 01:40:13 from

Yikes. It's so hard to remove a tattoo, you know.

From missy on Sat, Mar 27, 2010 at 01:46:18 from

Go get some zzz's Burt, you need your beauty sleep for your race!

From Marathon Dreamer on Sat, Mar 27, 2010 at 02:15:55 from


From ChrisM on Sat, Mar 27, 2010 at 07:09:37 from

I would like to see Kylie do a triathlon in *those* shoes!

And you still have swimming pools in yards?

From Burt on Sat, Mar 27, 2010 at 15:46:27 from

Here's a little blogger trivia. Both Marathon Dreamer and Marathon Missy used to live in Gilbert AZ. :)

From Toby on Sat, Mar 27, 2010 at 22:12:23 from

That is a LOT of swimming. Definitely need the ear drops!

So I rode the Telos course today. So from a slow poke like me:

-the downhill on the UVU campus is really winding

-the hill on 400 S is GIANORMUS! It has 2 parts and I'm sure you can totally take command of it (but I sucked at it).

-it only measured 8.3 miles on my Garmin - NICE

-the rest of the course is awesome

Anxious to hear your thoughts on it.

From missy on Sat, Mar 27, 2010 at 22:38:52 from

Hiya Dreamer!! Ty for poppin by...

That is cool BURT, that Dreamy and I both lived in Glibert...I really am suited to AZ. It's too cold here..haha...Alwayz freezing!!! Actually I am suited to Southern Cali...Where I was born. :D calves hurt just looking at those heels...I generally don't wear heels, my calves are too big, I feel I look a bit drag queen or something...haha...Sad but true. Yeah, I know..what is with Yard Pools!?!? Drives me bonkers.

Toby...YES, I looked at the interactive map of the course, and I kinda threw up in my mouth when I saw the 4% grade hills..haha..kidding. That is a beastly hill, a 4%. Didn't pay attention to how long it was exactly...I am headed over there tomorrow afternoon, to ride it slow..It's supposed to be a rest day for me...will do 3-4 loops depending. I am feeling very fatigued right now. I will let you know what I think. :D

From Walter on Sun, Mar 28, 2010 at 01:21:37 from

Man Missy, how long did it take you to blog Friday? lol I think you have some mad dancing skills. lol

From missy on Sun, Mar 28, 2010 at 01:35:30 from

Yeah, Walter, looks like I outdid myself but the blog entry actually came together fast..haha. Let's see how fast I can do Todays. Tho today isn't done yet, I could use some stretching. Didn't last night..GRR.

About dancing....It's true. I CAN dance. I didn't tell any of you I Have a BFA in Dance. :)

Total Distance

Ooops, almost forgot to report on my day. I will make it fast it is LATE!!!

Hmmm. Ok I did Core for 15 minutes this a.m. This is my weak link..not for long tho.

Waited till it got warm for my Brick Workout. Started about 3:30p.m. I wore my tri pants..they hit about knee level. Then just a plain grey Tank..I feel like I look like I am trying too hard when I wear a TRI top as well. SO I like to break it up with something junky looking..haha. Also had some Arm warmers I the only one who thinks those look a I wore them because A jacket would have been too much and just the tank not enough..I had bought them for the Triathlon and didn't end up using them..haha...

Did a two loop course of 10 miles each. It went really fast. On the second loop I was stopped at a light..and two CUTE guys whistled at me from their car..haha. I pretended that I was too cool for cute guys. They were perpendicular to my path so I had to ride right on front of them. Glad I didn't fall over on my mount..haha.

This workout I went harder than planned. I was focused on traffic, bumps, potholes, and sewer drain covers more than heart rate. I  will get better at focusing on all. I figured safety was #1!!!

Immediately after the 20mile Bike, I put on running shoes and a baseball cap, grabbed my ipod and went. It feels so cool running right after riding. Not only do I start charging wicked fast since My legs were moving at a higher cadence for an hour, but I kind of start running with a forward lean since I had been in aero bars for the last hour as well...Takes me a good 5-6 strides to force my body upright..haha. 

My coaches didn't specify speed on the run..just time so I took full advantage..hehe..Let myself push it a bit. 36:20 5 miles. My pacing was pretty even, but toward the end I had to push harder I was getting tired.

My daughter made some cookies this eve....and well I tasted one little lick of frosting and it hit me like wildfire..haha. Ate several cookies with frosting and then I was bouncing off the walls so I took advantage of my energy and hit the gym with hubby. We Parallel he did his weights and I went and Lifted Shoulders  for about 30minutes.

Well and then I have been doofing off the rest of the eve. Nite! <3 

Brooks Launch Zeroed Miles: 5.00
From jun on Sun, Mar 28, 2010 at 10:20:24 from

I love arm warmers. Best invention ever. Although mine are made out of old soccer socks. I figure it is easier to throw those away in the middle of a race then ones I actually spent money on. I do need to buy a proper pair for training though.

That was a really fast 5 miles. Like, really fast. Great job today. That was a heck of work-out.

From missy on Sun, Mar 28, 2010 at 14:42:33 from

Jun!!! :)

I have some of the Pearl Izumi Therma Fleece. They worked well..I wonder if I might try the Thermal Lite too...I like the sock idea. There are tons of cool stripey knee high socks I could have fun with.

Yah that run was crazy. It wasn't race pace I would say...but close to what I would run at the Olympic Distance I am doing May 15th. I really don't have my TRI pacing down yet.

They do say to add 30sec per mile for a tri as opposed to a road race. So if my 10k is 6:45pace, expect to run a 7:15pace for the TRI. The problem is I haven't run a 5k or a 10k recently enough to know what my pace is..haha. I am toying with the idea of racing a 5k this Sat. if I can find one.


From Samantha Dean-Howard on Mon, Mar 29, 2010 at 05:39:05 from

ahhhh I am so jealous Missy I want to train hard again great training and I love the this has to be fast your keyboard must have been on fire typing that much fast


From vinh on Mon, Mar 29, 2010 at 08:06:23 from

Nice workouts Missy! Looking very strong! Yes, run a 5k. I'm sure you'll smash your previous time by a lot.

From Scott Wesemann on Mon, Mar 29, 2010 at 16:01:06 from

You need to be careful of the UC boys that whistle at you from their cars. Ha. Nice report. You have really been on fire lately.

From missy on Wed, Mar 31, 2010 at 20:00:36 from

Sam: I need to come visit your blog..I need to find out how you're doing with your injuries and whatnot..I am SO out of the loop! Yes, I can type fast sometimes. Sometimes my mind goes 400miles an hour..but sometimes MY mind is like...slow MO! Frustrating..haha.

Vinh..I have an idea, haven't asked him yet, I might twist Walters arm and see if he want's to pace me for a 5k. Is that cheating. I am trying to decide also if that will make me run faster or if it will make me distracted having someone next to me. Just a thought. Oooh haha..yeah my best 5k is a 20:12. I could smash it I am certain.

Scott: I figured they whistled because I had sunglasses on and they couldn't tell how old I am..haha.

Total Distance

Today I drove a short 5 miles or so to the Orem Rec Center where my race will be next month. Rode the 10mile Bike course easy (Two Loops), thought about doing 4 loops but decided the 40miler I Had the next day would be mad at I quit and went to Super Target and bought 5 jars of sugar free Preserves...I have a crazy thing for whole grain toast with good Preserves on it..hehe. Oh, and then like $50 of Easter Candy.

The course is...short. It has a lot of Tar repair on the road...lots of pot holes and sharp turns on a decline...The hill everyone is alarmed about is steep but short. It is a 4% grade. I MUCH prefer the 11.8 mile course I did for Icebreaker. Much more smooth and better taken care of roads. I might hit the course one more time..maybe not..Don't really need to over think some things. :D Will run the course for fun sometime soon.

Drove up toward South Fork to see if the paved stretch between Bridal Veil and Vivian had melted yet. It had not. Dang! Oh well..That highway won't be too scary...:P

Didn't feel like it, but I needed and DID stretch. 30min Legs 

Total Distance

Today started like many of my days. I am like a Steam Locomotive. Takes a while to get going...but very hard to stop. :D

My morning was bad and cranky so I went back to bed till 11a.m. Woke feeling much better, had some breakfast and coffee. Then got myself ready for my long ride. Weather was warm, in the 60's but most of the ride felt cooler since there was total cloud cover. I wore my arm warmers and glad I did. I was perfectly comfy the whole way. :)

Rode from my house to the mouth of Provo Canyon and then up the RiverTrail for 3.5 miles or so when just after Nuns Park I Had to go and ride on the Highway as I knew the next 2.5 was impassable for a roadbike..(Snow several inches deep on some stretches)..The highway was not as freaky as I thought it would be. I actually have Run on stretches of this highway and it's more freaky running since you are on it much longer. On the bike I was off the highway relatively quickly.

Once at Vivian my warmup ended and time for the real workout, It was 3 repeats up to the top. Had a blast doing it. I didn't mind any quad burn, it is starting to feel easier and easier. (When I first started biking 2 months ago..I thought I was going to die..the burn was insane.) Hey I took some pix for you..once I got to the top. And yes I thought of YOU.


My bike is mad at me for not taking a flattering image of her. But I reminded her that no one has see her yet! Except Toby. :)

After I took this pix of my bike I noticed something staring at me:


Some poor child lost her Triceratops! I thought it fitting it was a TRIceratops as opposed to any other Dinosaur. Hehe. Triathlon. Get it? :P


I actually talk to myself while riding or running, if I am alone. And I said..."haha payback!" to this Hill. The way down I got a bit wreckless...I can't quite see my speedometer well because of where my drink is placed between my Aerobars. But if I twist my head a lil I can see. My downhill speed got to 36mph. That was a total rush..haha. Had to be careful tho, the road is winding. 

So after riding from Vivian to the top of SouthFork (a little over 4 miles) 3x, I sped down and all the way home. That was fun and easy. Mostly downhill. Had a total of 1188ft elevation gain. Grand Total Bike: 42.1miles 

The rest of the day went fast, as I had gotten home at about 3:30...Was nice to take it easy, hubby had taken kids to swim. I showered, hit the grocery store, then headed home to make a quick dinner for the family. French Toast and for Desert I made Tapioca Pudding.

6:45p.m. By this time I was flying out the door, I had a little Seminar I signed up for at Coach Keena's Studio. No she is not My coach...but I was welcome too. :) Justin Su'a, a sport's psychology trainer, spoke tonight about Goals and the Mental aspect of training for Triathlons.

When I got home I made a new recipe for granola that sounded tasty. I was right it IS tasty, tastes more like dessert than Breakfast.


It's always crazy to me how some days I wake up feeling like...there is no way Today will be good..then it ends up being amazing. Very good day! :) 

EDIT: I just forgot to account for the 3x south fork repeats I did with regards to elevation. It was a total of 2572ft Ascent...and well Descent since it was out and back. :) Much more impressive sounding that 1188ft. Go ME!

Just In: Getting ready for bed just now....I have a sunburn on my back..not Bad. But ugly. Ugly tan line. Me no likey tan lines! :P 

From Burt on Tue, Mar 30, 2010 at 01:45:48 from

Wait, explain that tri joke to me again.

From missy on Tue, Mar 30, 2010 at 01:50:12 from

It wasn't really a joke Burt, But I thought it a coincidence that at TRIceratops was up top SouthFork to say hi to me. ...

I actually came on to Edit again...or add to my entry, I was getting ready for bed and noticed I got some SUN! I Have a farmers tan on my back! Aaaaaah my worst nightmare..haha.

From Burt on Tue, Mar 30, 2010 at 01:58:22 from

I'd settle for any kind of tan :)

From vinh on Tue, Mar 30, 2010 at 07:30:05 from

Missy! Love the pics and you have a beautiful bike! Jealous! Looks like you had a great ride session. You are my hero Missy!

From Samantha Dean-Howard on Tue, Mar 30, 2010 at 08:01:24 from

ha ha I keep reading your blog then getting sidetracked and not commenting naughty girl (me)

oh wow cool pictures I love the wheels really cool boss, snazzy

You got tan lines ouch I always have tan lines

From Samantha Dean-Howard on Tue, Mar 30, 2010 at 08:02:13 from

p.s I called it a day on the marathon this year..... maybe I will beef up the abs and weights now for track season, so help will be needed :)

From Toby on Tue, Mar 30, 2010 at 15:39:14 from

I want to make sure I have this straight - you rode up this little road to the west of Vivian park (the one you run down during the Provo Half Marathon). THAT IS INSANE!!!!! Oh man, you are tough!

How was the speaker on mental toughness? I've seen Coach Keena around a bunch - is she a good coach?

From Scott Wesemann on Wed, Mar 31, 2010 at 15:53:19 from

I really love that new bike. lot's of new toys for you. That sounds like a tough ride. Nice work.

From missy on Wed, Mar 31, 2010 at 19:42:43 from

Burt: There are some nice spray on tan options. :)

Vinh! Thanks. :)Don't be jealous of the $$$ I paid for it tho..That hurt. Haha

It's ok Samantha. :D I get sidetracked like 80x a day! It's bonkers. I took care of my tan lines a bit this a.m. Went to the tanning salon..haha.

Oh, and Sam, it is hard to make that final choice to not run a race. In January I really wanted to race Painters because I knew I would PR but I just had too much going against me. (multiple injuries) Now I am glad I didn't run it. My coach said that the rest was actually good for starting the type of training I was getting into..The low/heartrate training. By the time I started Feb 1st all my injuries had drastically improved.....How soon till you start racing the Track?

Yep Toby I did. It actually is fun to ride up there. It seems easier since it's faster than running....As for the speaker...he was good but I was like...aaah Wanted more..haha. He was teasing us! Will get more meat on the 16th/2nd session. As for Keena, I just barely met her about a month or so ago, I actually was fitted on her bike since it was in the shop..that way they didn't have to build one up so see how I fit on that size frame. She has had many clients. I guess over 500 people. She is quite knowledgeable and my coach Heath says she is "cool" :D

Haha Yah, Scott. I have late Christmas happening here! :D I think I got one gift at Christmas is or 2. So this is nice to have Christmas in March.

From Kelli on Wed, Mar 31, 2010 at 22:27:53 from

OH, I saw that recipe and pulled it out! Was it easy to make???

From missy on Thu, Apr 01, 2010 at 00:35:58 from

Super easy, YES, Kelli. Beware it is addictive. So yummy and crunchy! I reduced the Cardamom since it is not a familiar spice to my children. Then I added a little extra cinnamon in place of it. :D

From Walter on Mon, Apr 05, 2010 at 01:06:30 from

That is a sweet looking bike! Can I borrow it? lol I promise I will treat it as if it were mine! lol

From missy on Mon, Apr 05, 2010 at 12:41:47 from

Haha sure Walter. ;P

Total Distance

Spent ALL morning making Mad Plans for the next Day/Week/Month(s).

It's intense sometimes! :D  

12noon 3000yd swim. Short and fast intervals. Love short fast swims! Well, I was in the pool forever tho..met a fellow triathlete and we were talking about cycling routes, backpacking, longboarding..I think I turned into a prune I was in the pool for so long..haha. Skipped the 300yd warmdown, I had lost my edge.

Went Long boarding with Tom when I finally got home from the pool (He was home sick.) We ended up riding in the neighborhood since we had no time to drive to Provo Canyon River Trail...Not as fun on streets..but was fun anyhow. It was mega windy and dusty out there, anyone in Utah County knows what I mean. Winds 20-30+mph with DUST.


We spotted this snake here, and it was an aggressive little fella! We were a bit close tho..and he was surrounded so I don't blame him.

Speaking of long boards...I found out mine was out of stock so I chose the same board basically but the "girly" one instead. I didn't want to wait 4 more weeks for the board. Need it for spring break! :D

Pokaku Wahine:


So it just got windier! 

At 5:30p.m. I wasn't sure how much energy I had in me for speed/hills. But the weather was exciting and I hoped it would rain/snow on me. No such luck, it was just dark and stormy looking and windy and cool. Still really magical feeling. Kinda like in Mary Poppins! I could imagine her flying down with her umbrella..haha.

I had my hubby drop me off at the Provo Temple and I ran a loop around that 1.13miles for a warmup. Then I started my 1/2 mile hill repeats at the corner of 900E and N Temple Drive. couldn't decide if it wanted the distance to have a 131ft or 141ft ascent. So I choose 141..haha. It is most steep half way and to the top.


What I did was Ran hard to the top. Rested a minute, then ran hard to the bottom. When at the bottom I rested till I was fully recovered. up to 4min. I walked around in the grassy field there and played with my ipod. I was trying to remember numbers for my splits since I had no phone to type it in and my watch was simple..there are laps on it but I don't know how to use them. Luckily my hubby drove by...I was super I drank...I had a runny I blew...haha..Then I grabbed a pen and paper and carried that around for the rest of my workout so I could record precise numbers:

Mile 1: Total up and down 6:27

Mile 2: Total 6:17 (1st Quarter mile down was a 1:10)

Mile 3: 1:30/3:43/4:55 ( <---1st 3 Quarters) 6:21

Knew this was last set so I pushed it harder..well on the way down..haha. Up was a different story. Total Fatigue. 

Mile 4: 1:37/3:45/4:52/6:10 My 3rd quarter was a 1:07(4:28pace)...Had fun seeing if I could break 1:10. Was easy...could have hit it faster but was being safe. Admittedly it was downhill but my legs were still turning that fast..

Oh, one fun thing. I did my downhill segments on the grass, except for the last repeat. It was nice and cushy on my legs!

Total distance with WU WD and Sets 6.5miles 45:04/6:56pace  

When I got home to shower I looked in the mirror and my eyelashes and eyebrows were dusted with white fine powder from the wind. Was odd looking. 

I was so MEGA hyper after this workout..I had to hit the weights. 9p.m I worked Chest and Arms. 

11:30pm Stretched legs 30min 

Tomorrow (Thursday) I will be running VERY slow..and I knew I would I went crazy on this run...Had a blast doing it!! Next is a heartrate run so I will be going grannie pace. O.o

Here's another  Snakey Pix for Burt:


Eliza...she wasn't actually scared..she was playing it up for the camera. Oh, and it was dead. 

Brooks Launch Zeroed Miles: 6.50
From Burt on Wed, Mar 31, 2010 at 19:42:16 from

Mary Poppins


I know. I used to be fat. Don't be jealous.

From missy on Wed, Mar 31, 2010 at 19:49:04 from

Thanks for sharing the pictures Burt. :) I used to be fat too!!! We need a "I Used to be Fat Club" or something. Hehe. Oh, I Have a cute snakey pix I Have to attach to this blog..It was taken a month or so sec...

From Burt on Wed, Mar 31, 2010 at 20:09:29 from

Sweet! Thanks.

From Toby on Wed, Mar 31, 2010 at 22:04:44 from

I can't tell you HOW MUCH I HATE SNAKES!!! We have a small rock retaining wall in our back yard and snakes love to make it their home. I always find them when I am weeding in there (or they find me). All the neighborhood kids love to torment me and bring extra snakes. Oh, I hate them!

Hard workout! You are one touch chick! (I had dust all over me too yesterday after my ride - YUCK!)

From vinh on Thu, Apr 01, 2010 at 07:11:18 from

Nice workouts Missy! Those 1/2 mile repeats were killer! I hate snakes and spiders. They scare me. I love the pic of Eliza haha!

From Samantha Dean-Howard on Thu, Apr 01, 2010 at 07:52:14 from

IM the same as TOby omg hate snakes urghhhhh

From Benny's on Thu, Apr 01, 2010 at 18:15:20 from

I love the last picture!! hehe

From missy on Mon, Apr 05, 2010 at 12:53:22 from

Ok you all HAVE to watch this 1:18 video, it's worth it:

After watching it I decided that it wouldn't be so bad getting bit by a snake as long as it wasn't venomous. Looks like a piece of cake!

Toby: Oh those kids like to torture you! Lolz. This workout day was awesome since I felt so good. I treasure days like that! Some workout days I just struggle..but this one was on..haha. The rest of the week was like pulling teeth. :P

Thanks for noticing VINH! I worked those repeats. I am proud of them. Haha.

Sam..haha. We had a pet corn snake for a while..You are supposed to handle them a lot to keep them people friendly. If you don't (like what happened with ours)..they get wild again.

Benny..I love that pix too..Eliza has a wicked sense of humor. :D

Total Distance

Some days are like this.

Total Distance

Nice n Slow run outside.

Brooks Launch Zeroed Miles: 8.60
Total Distance

Olympic Brick

Was brutally cold. Rode 30miles outside. I don't have good gear for cold weather, especially a bike. Will hit Powertri tomorrow to get a few things in case it is cold for my TRI on Apr. 17th.

Immediately after the Bike I ran 3.15 miles (feet were entirely numb from cold)...feels really funny to run like this. I could feel it in my achilles because I don't think I was rolling thru my feet properly..couldn't feel the muscles..haha. This was speedy-ish. Wanted to be done. And had to rush to the school to pick up the kids instruments.  Time 22:08/7:01pace.

Brooks Launch Zeroed Miles: 3.15
Total Distance

Swam 3000yd on 4 hours sleep and early in the a.m. 6:15 is not my friend. Got it done tho.

Spent all day in a Red Cross CPR class. I got 100% on my exam. Haha. I can save you!!!

This was pulling teeth: The last thing I wanted to do after a long day is sit on a rock hard seat in my living room. But I got my 75minute ride in. Was supposed to be an "easy spin" but the trainer isn't really easy unless your cadence is low. And I wanted to maintain 90 cadence.  



From Burt on Mon, Apr 05, 2010 at 13:15:51 from

I'm going to be like Squints on Sandlot and purposely try to drown.

From missy on Mon, Apr 05, 2010 at 13:20:30 from

Swimming while sleepy is freaky I tell you. I startled myself several times in the pool this morning. I was out of it and pushed off the wall kindof low so it took an extra second to get above water to breathe. By the time I got up I was gasping..haha.

From Huans32 on Mon, Apr 05, 2010 at 14:49:10 from

LOL Maybe I will have to have you help me with my swimming. I would feel good knowing if I almost drowned I could be saved. 3000 yds DANG!! I am was happy doing 750(with fins).

From missy on Mon, Apr 05, 2010 at 23:54:16 from

U will be safe with me Huans. :D Something funny about the 3000yds..I just looked at the next several weeks of training and coach is upping me to 4000yds!

From vinh on Tue, Apr 06, 2010 at 07:29:20 from

Holy cow! 4000 yds? I can barely do a 100 =P Really though, I cannot breathe properly while swimming. Should I invest in a snorkel? Right now I am breathing every 3rd stroke but I still am out of breath. Maybe I'm just a pansy. I was CPR qualified once. It's expired now though.

From missy on Wed, Apr 07, 2010 at 20:28:02 from

V~With the swimming try swimming slower. Then try breathing one side. Like breath right side one length and left side on the way back. When I swim faster, I have to breathe every 2 strokes. This does not mean you or I suck...My coach when he races will breathe every two strokes as well and his typical pace for 50meters is 36seconds just for training slowly..haha..He has a near perfect freestyle. So even fast swimmers breathe often. I hardly breathe every 3 strokes. Only on my warmup and cooldown. Also pretend you are running. How do you breathe when you run, it is probably rhythmic and relaxed and you don't take giant full breaths. You take medium size's the same in the pool. Try to think free and easy.

From vinh on Thu, Apr 08, 2010 at 06:50:41 from

Missy - Thanks for the awesome advice. I think when I swim, I rush it and try to get to the other side as fast as I can even when I try to go slow. So breathe every two strokes? I've been trying every 3 since they say (youtube videos lol) it is better to swim bilaterally. I used to try to swim every 4 strokes but I would have to stop at each side. I just need lots of practice I guess. Hey what about blowing bubbles while your face is in the water? Do you do that?

From missy on Sun, Apr 11, 2010 at 12:46:43 from

Vinh...Yes Bilateral is good. :D If I can I swim every 3. When I first started I went every 5, and my coach told me to stop doing that..haha. So I do 3 unless higher effort then all right side one way down all left side the way back.

When I swim tomorrow I will pay attention to how much I blow bubbles..hehe. I don't usually but sometimes I find myself doing it unconsciously like if I took too deep a breath and like to feel more comfortable I breathe out slightly. Or on a flip turn (which I just started doing) Blow out a little so you don't get water up your nose.

Total Distance

Since I missed my ride on Wednesday I made up today. But it was bitterly cold. Did my warmup inside, 30min on the trainer. Then steep hills outside. 5x3:30 Hills. Easy back down. 30 min warmdown inside on trainer.

 Total Cycle 85min.

From runnerjeffaz on Thu, Apr 08, 2010 at 15:11:17 from

Not sure I mind running in the heat, I find all sorts of excuses in the winter, but summers and I get along. We do run early in the summer, the really hard month is August when it is silly humid, I don't run much then. Good luck with IM training!!!

From missy on Sun, Apr 11, 2010 at 12:57:22 from

I kind of miss the heat right now..I am so cold all the time! It was warm yesterday tho, I was quite grateful on my ride. :D

Total Distance


It's Spring Break ladies and gents. :D Nice not having to drive kids everywhere! Pretty laid back day....

It was another sort of Mary Poppins run...cloudy and a little windy with a few rain drops.

This run included some more lovely hills, the same location as my SpeedHills last week...Today tho, the distance was longer but slow on the way up. 367ft Ascent. I will tell you it was a 1.25mile hill tho it was really 1.26..I figure it will drive some crazy. Haha. So we will pretend it was only 1.25miles.


So anyway..I ran up 3x, down 5x, plus enough of a warmdown to make 10.2miles.

Took a lovely nap. Had a little bit of kids Easter Candy. Bought a CD.

I am going to try and fig out how to do a video..I know someone somewhere said how to put a YouTube vid on here....tbc... 

If anyone can remind me how..It will spare this bloodvessel in my forehead that is going to burst!

 Woot. Thanks Vinh for the info, I would have never thought paste worked till you said it did. I figured out that I Have to hit Toggle HTML Source to be able to paste in my blog entry. Anyhow, I can't imagine anyone really wants to listen to this song....but it's just showing what CD I bought..haha. Danger Wildman! :P

Brooks Launch Zeroed Miles: 10.20
From runnerjeffaz on Tue, Apr 06, 2010 at 00:40:53 from

You sure do own a lot of active shoes! :) Nice run!

From Burt on Tue, Apr 06, 2010 at 01:42:00 from

Missy - do you know Jeff? He lives in your old stomping grounds in Gilbert.

From Samantha Dean-Howard on Tue, Apr 06, 2010 at 06:57:25 from

crazy omg jog that extra crazy ahhhhhhhhhhhh.....

From vinh on Tue, Apr 06, 2010 at 07:24:52 from

lol Missy! Click on the embed box right below the you tube video. Copy the code and paste it. Awesome hills! You are killing it!

From missy on Tue, Apr 06, 2010 at 11:18:47 from

Jeff: I want more shoes. :)

Burt, idk if I know Jeffie. I looked at his page and no picture.

Sammie! :)

Vinh....where do I paste it? O.@ Pasty pasty...:D

From vinh on Tue, Apr 06, 2010 at 11:25:40 from

Missy, just paste it in your blog entry.

From missy on Tue, Apr 06, 2010 at 12:08:26 from

Thanks V!

From Burt on Tue, Apr 06, 2010 at 12:16:31 from

Really Missy? Give the credit to Vinh? I believe both me and RivertonPaul told you how to do that numerous times. So, really? Really?

From Burt on Tue, Apr 06, 2010 at 12:16:54 from

JK! :P

From Scott Wesemann on Tue, Apr 06, 2010 at 12:22:40 from

Missy- I played the video and that made me laugh. Ha. That is some hard music there... I was waiting for the dude to lose his voice :)

Nice run. I hope you're having a great week. My kids are already driving my wife crazy. ha.

From Toby on Tue, Apr 06, 2010 at 21:12:35 from

We are on spring break too and well.....I'm ready for it to be OVER! I'm out for Telos-stink! But by hubby is doing it, so I'll be there cheering loud.

You are killing these workout - NICE!

From Samantha Dean-Howard on Wed, Apr 07, 2010 at 12:46:30 from

hey you there crazy lady.... Im starting a challenge its all on my blog anyone can join me the more the merrier so please join everyone or I just won't do it as well............... :-D

From missy on Wed, Apr 07, 2010 at 18:39:31 from

Burt..I praise you for trying! I think what you told me went over my head..haha. You definitely have the skillz...the computer hacker skillz!

Lol Scott. Yeah it's hard I guess. For me it is calming. Odd I know. Last night I was riding bike intervals and it was killing my legs...Was incredibly intense. And I thought "my legs make this music sound pretty"..then I was thinking about that snake video I linked where the snake was chewing his hand..and I thought "I could have 4 snakes chewing each arm and it wouldn't compare to the feeling in my quads" :D Oh and my kids are pretty chill and do their own thing so they aren't driving me crazy yet.

Toby! :)Happy to see you today! I don't know always make me smile...No Telos? Darn it..if you change your mind you can park your bike next to mine. :)

Sammieeee! I like challenges when they involve cool peeps like you. I will go check it out...if it's pullups tho..I don't know what to expect. I think I tried a pullup once like 8 years ago. Haha.

From Toby on Wed, Apr 07, 2010 at 21:31:26 from

That would be the "bee's knees" to park my hubby's old, old mountain bike next to your shiny Caddie :)

I still can't run yet - darn it! But after chatting with the Telos office today, I can roll my registration to the November tri.

Still gonna cheer for my hubby, his buddy, and YOU!

From missy on Sun, Apr 11, 2010 at 12:55:24 from

Toby: Just last week I was talking with my coach about Wetsuits, and he said, "You can get away with an average bike, but a good wetsuit is very important." I said, NOW you tell me!?!?! Lol. So, my bike might be shiney but that's about it. ;P

My coach is a swimmer tho, so...he's really partial to elite swimmer stuff I guess. But then again, my husband said that at Icebreaker, he saw one of the top finishing males had a really old rusty sorry looking 10speed bike. I don't know if this is true..haha.

And speaking of mountain bike..I need one of those so I can do offroad triathlon. Would be sweet!

Sweet, that Telos let you roll your REG. Maybe I will be there to cheer you on for that one! :D

Total Distance

11:30a.m. Swim 3450 Yd:

Coaches Notes: WU 400 swim, WD 300 swim

Set 1: Reps: 8, Distance: 50yds, Skill: kick, Notes: Hold the same pace.

Set 2: Reps: 8, Distance: 50yds, Skill: Pull, Notes: With paddles if you have some.

Set 3: Reps: 8, Distance: 75yds, Notes: (25) kick, (25 pull) 25 swim

Set 4: Reps: 8, Distance: 100yds, Notes: Rest :7, minimal rest.

Set 5: Reps: 10, Distance: 25yds, Intensity: Hard, Notes: Rest equal time, quality swims.

Set 6: Reps: 1, Distance: 500yds, Intensity: Medium, Notes: Good pace.

Felt  Strong.

8p.m. Was busy today can't remember what I was doing but my bike was put off till late. So I hooked it up to the CycleOps. Trainer can be brutal depending on the workout. This was race like effort on the repeats. I felt like puking on the 5 minute intervals. Started thinking about how the hard music I was listening to was delicate and pretty compared to the way my quads were screaming. Thought I was in labor. I was pretty sure I would be curled up in a ball on the floor after this workout but I survived.

Coaches Notes: YOu need to be wearing your HR monitor for this.

Set 1: Reps: 1, Duration: 20min, Cadence: 90, Notes: warm up

Set 2: Reps: 6, Duration: 5min, Heart Rate Zone: 4 (146-163 BPM), Cadence: 90-100/-,

Notes: Rest 2:30 in between each set.

Set 3: Reps: 1, Duration: 20min, Heart Rate Zone: 2 (120-135 BPM), Cadence: 90-100/-

Was a long 85 min Ride 

From vinh on Fri, Apr 09, 2010 at 07:39:01 from

Great workouts Missy! Looking strong!

From missy on Sun, Apr 11, 2010 at 12:40:47 from

Ty Vinh. I feel strong! I feel really grateful today that I can do workouts like this. :D

Total Distance

6mile run outside. Slow.

Went longboarding with kids too. :D 

Almost forgot...Went to gym 8p.m. to Lift Weights: Back and Rear Delts. 

For Kelli: :) 


Oh, almost forgot. I am not the author of the above paragraph on Rear Delt Raise. I found it online. The Muscle-y man on top of it caught my eye. 

Asics Gel Hyperspeed 3 Miles: 6.00
From Kelli on Fri, Apr 09, 2010 at 00:15:18 from

I do not even know how to work a rear delt, or what a rear delt is!

From missy on Fri, Apr 09, 2010 at 12:18:33 from

U are so cute Kelli. :) Most people don't care about their Rear Deltoids but a past trainer got me in practice of it. I will post a picture here in a sec of a muscle-y man showing his rear delts and a man working his rear delts. I prefer the incline version of what he is doing but this one works too. :)

From Samantha Dean-Howard on Fri, Apr 09, 2010 at 12:31:32 from

Eyes caught ;-) nice one

From Kelli on Fri, Apr 09, 2010 at 13:22:55 from

OKAY----NOW I KNOW!!! Too bad I did not read this before I went to the gym today, I woulda given it a try!

From Scott Wesemann on Fri, Apr 09, 2010 at 16:03:02 from

Missy- You have some impressive delts there yourself. Hope you have a great weekend.

From missy on Sun, Apr 11, 2010 at 12:39:52 from

Sam: :)

Kelli: Next time! :D

Scott: Ty..haha. My weekend is awesome so far. I have to pinch myself, it's just TOO good. Hope your weekend is just as sweet! :)

From Scott Wesemann on Sun, Apr 11, 2010 at 14:59:17 from

Hey Missy- I did rear delt raises at the gym yesterday. I will add that to my routine. I liked it. My weekend has been really good :)

From missy on Thu, Apr 15, 2010 at 12:27:01 from


Yeah, something fun about those raises..or anything new for that matter. One of these days when I have time I will just go in the gym and try like 10-20 new machines...light weight just so I know what is there.

From Scott Wesemann on Fri, Apr 16, 2010 at 16:09:31 from

Did my delts all nice and good again this morning. That is all.

From missy on Sat, Apr 17, 2010 at 00:28:37 from

Haha you are awesome Scott.

Total Distance

Swim 3000yd.

Very fun Brick workout. Was a perfect day. Rode out in West Mountain area. Bike 30miles followed by a 3.17mile run 22:06/6:58pace.

Went to Cafe Rio and Longboarding with kids and hubby after. :D 

Brooks Launch Zeroed Miles: 3.17
From vinh on Mon, Apr 12, 2010 at 07:35:44 from

Sounds like an awesome day Missy! Great training! So why do they call it a brick workout?

From missy on Thu, Apr 15, 2010 at 12:24:44 from


Well....I just looked up some info on "Brick Workouts" since I don't know exactly what it means, I just took for granted what I thought it meant..haha.

So. Quoting:

"Simply put, a brick workout is a term used to define training in back to back events. This could describe a variety of events, but for the purposes of Triathlon Prep I would define it as a swim, bike, or run workout immediately following a base workout. For example, a 20k bike after a 1600m swim would be a brick workout. Same thing for a 10k run after a 20k bike. You could even do a 5k run followed by a 600m swim."

He then goes on to explain that Brick workouts are used to simulate race conditions.

Pretty simple..

You can imagine that running 3 miles off the bike is different than running 3 miles cold...So that is why we do it. :D

From Huans32 on Thu, Apr 15, 2010 at 12:28:39 from

Yep that is a brick workout. And I like to do the ones that are from the bike to run. To help you know what your legs are going to be like after the bike ride. JELL-O legs was quite a shocker to me in my first dual. It was quite a shock to me.

From vinh on Thu, Apr 15, 2010 at 12:32:51 from

Missy! Thanks for the info! =) I kinda already knew what a brick workout was, just wondered why they called it that. Now a Missy brick workout is on a whole different level =P Can't wait to hear about your race this weekend!

From Burt on Thu, Apr 15, 2010 at 13:09:51 from

I had no idea. Thanks.

From missy on Sat, Apr 17, 2010 at 22:47:56 from

Vinh...Yeah, I guess they could have called it Blocks Workouts..haha. Or Stack Workouts..Maybe they chose Brick, because Bricks are hard..haha.

YW Burt. :D

Huans. Just raced a reverse order Tri Today. Swim last was not fun. If I ever do a reverse order, (Probably will do a reverse in Nov.) I will practice Run Swim or Bike Swim. Tho IDK....sounds annoying. I will just mentally prepare, yeah. :)

Total Distance

Slow 6 mile Run outdoors. Coaches orders. It's funny when I run really slow, I feel like I look like a lil bunny hoppin around since it is no effort.

Asics Gel Hyperspeed 3 Miles: 6.00
From Samantha Dean-Howard on Tue, Apr 13, 2010 at 18:22:27 from

yes but a happy bunny honey :)

From missy on Thu, Apr 15, 2010 at 12:13:46 from

Yes, I am happy. Knock on Wood! Geeze...I really just did knock on wood, you know when it's so good you know something bad is going to happen..haha. :D

Total Distance

Another Brick workout. Fun fun!!! :D

Biked 35.40miles. BEAUTIFUL day, again. Immediately following, a 3.03 mile run. 20:09/6:39pace. Slowed on last mile, it was uphill. 135ft Ascent on the run.

Went and made a fire in the canyon with the FAM and ate a HOT DOG! I haven't had one of those in forever. It was 100% Angus beef but it still tasted gross to me..haha. Then I had a couple smores. Now those I could eat 500 of. 

Stretched Legs 30min before bed. 

Brooks Launch Zeroed Miles: 3.03
From Scott Wesemann on Sun, Apr 11, 2010 at 15:01:10 from

We take our kids up AF Canyon a lot to cook dogs and smores. FUN!

Oh, and great workouts this week.

From vinh on Mon, Apr 12, 2010 at 07:38:27 from

Looking strong Missy! You are gonna kill it this weekend!

From Twinkies on Tue, Apr 13, 2010 at 22:01:32 from

Mmmmm...smores. That's a great thing to treat yourself to after a workout.

From missy on Thu, Apr 15, 2010 at 11:47:00 from

Scott: I was just talking with my Hair Stylist about Am. Fork Canyon...oddly she does girly things like fix hair but is super outdoors-ey...She told me that was a good canyon to backpack but be careful of bears. She told me about a Ranger Shack there where I can get info. I am mega excited. It's going to be expensive getting gear for 6 people, but backpacking will be Rad!!! I just thought I would tell you that..haha. Oh, and 3 of my kids were born in American Fork. It's some sort of sign..maybe I should move there.

Vinh!!! I was nervous at the beginning of the week but now I am chomping at the bit...I am so excited. Today I have a day off workout wise..This makes me extra chompy. It will make me so hungry on Saturday. Haha. Thanks for coming by...:)

Twinkies...why do you taste so good!??!?! Hahaha oh I couldn't help it. Yeah, yesterday I burned so many calories..had a 3350 yd swim and a 27mile ride so I ate a half brownie before bed. SO GOOD! Thats what working out is all about...FOOD.

From Scott Wesemann on Thu, Apr 15, 2010 at 16:24:43 from

Missy- You should move to AF. We need to livin' the place up a bit ;) let me know when you get ready to buy the gear.

From Samantha Dean-Howard on Thu, Apr 15, 2010 at 18:32:16 from

Missy- chompy ha ha ha champy chompy your gonna do great at this race I can feel it in me bones good luck :)

From Toby on Fri, Apr 16, 2010 at 13:07:35 from

Good luck tomorrow! Can't wait to watch you race!

From missy on Sat, Apr 17, 2010 at 00:27:59 from

I will Scott! :D Gear shopping is the Bomb.

Sammie!! Thanks, I will take your good luck! I believe in that. :D

Toby, ty!!! I will try to entertain! ;P

Total Distance

Nothing Whatsoever. Had a great SpringBreak tho...

Total Distance

This was pretty RAD. I think it was 6 weeks ago I tanked on this workout, killed it this day. My fitness is improving. It wasn't just a good day.

Went to BYU track and cozied up with the womens cross country team, not really but they didn't kick me off either. I timed my intervals so I wouldn't get in the way.

These are my notes for my coach:

Did 1.5miles warmup. 13:18

400's ~ 1:17, 1:17, 1:16, 1:17, 1:17, 1:18

Kept 2 minute rest requirement.

Rested a few extra minutes before the 600's

600's ~ 2:03, 2:03

Felt really strong and light. Well except for the last 400..I lost my focus as my husband surprised me showing up at the track mid interval.

Felt kinda restless and ran extra after, Wish I hadn't now..pretty tight calves the next day. Lol. 3.03mile WD 26:08 


Total Run 6.78miles 51:14/7:33pace

:D :D :D :D :D :D 

Went to the Pool at 9:30p.m. and Did a crazy long Kick Set. My coach is trying to torture me:

Notes: WU 200 kick, 200 pull, 200 swim

Set 1: Reps: 5, Distance: 150yds, Skill: kick, Notes: make each 50 faster

Set 2: Reps: 5, Distance: 200yds, Notes: Hold your pace, rest :10 in between each, so it might feel a little hard.

Set 3: Reps: 1, Distance: 500yds, Notes: EAsy

Set 4: Reps: 10, Distance: 50yds, Intensity: Hard, Skill: kick, Notes: Try to hold as close to 1 min as possible

I believe I added a 150yd wd. 

Total 3500yd Swim 

Asics Gel Hyperspeed 3 Miles: 6.78
Total Distance

Went and ran Race course, 3 miles. Legs were hashed From the track and Swim workout.

Swam 1200yds of a 3300yd workout. Things were not in my favor. 

Stretched Legs 30min. They thanked me. 

Brooks Launch Zeroed Miles: 3.00
Total Distance

Swim 3350yd.


Bike 95min


Stretch Legs 30min

Total Distance

Rest Day. Walked 3 miles with my Doggie!

Total Distance

Run Bike and Swim about 15minutes each. That order. To loosen up. :D That reminds me I should stretch and get ready for my race. I painted my nails. That was important. Black.

Brooks Launch Zeroed Miles: 1.80
From ChrisM on Sat, Apr 17, 2010 at 15:29:06 from

I see nobody commented on your blog all week so I thought I would say Hi!

Hope the race went well!

From Bec on Sat, Apr 17, 2010 at 15:37:54 from

Did you race today? I hope it went well.

From Samantha Dean-Howard on Sat, Apr 17, 2010 at 18:01:45 from

Good Luck and hope it all went well :)

From Toby on Sat, Apr 17, 2010 at 18:11:37 from

I saw Missy open a can of "Whoop A...." this morning at her race! She was amazing!

I can't figure out how to post her picture on a comment, SO check her out on my blog! She ROCKED today!

From missy on Sat, Apr 17, 2010 at 22:38:01 from

Aw Chris Thanks. :D I'm unpopular for some reason..haha. Kidding. It's because I updated an entire week last night at about 11pm. 6 days of blog..

I did Bec, thank you, I did well. I took first overall so I was stoked. :)

Thanks Sammie, your luck worked! It went well, really tanked bad on the swim, coach was watching and yelling at me in the pool, he said after that I was working too hard and not relaxing and letting the water help me. But I still managed to steal 1st. Haha. (Swim was last, reverse order)

Toby!!! I Loved hearing you yell my name. I have never had anyone do that at a race before. Weee! Made me happy. I should have sucked in my gut and had good posture during that photo. Oh well. Haha. :P

Race: Telos Timp Tri 00:58:38, Place overall: 1, Place in age division: 1
Total Distance

Had a great race Saturday!!!

Only had 5 hours of sleep but they say it's the night before, the night before the race that really matters. Showered and made some coffee. Ate exactly what I ate for Icebreaker last month.

Arrived at transition and set up my bike in the primo spot. :D Just prior to race start Heath, my coach showed up and fussed with my transition set up and gave me some race/pace instructions.

The Run: Got to the front line and off to the side, where I normally start. I don't like being squished by people in the middle. This ended up being a 5k instead of 3 miles which kind of bugs me. I like to know and plan for exactly what I will be doing (it felt like a crazy maze the last tenth of a mile)


Ran it in 19:58/6:26pace which is a 5k PR actually, best 5k has been a 20:12 so PR..haha. This was not all out however, it was a strong effort, but not to where I would get any lactic acid and stiffen up for the bike and swim. I still wonder what I could do for a pure 5k.

The bike: There were a lot of people to pass on the second loop (People starting their first loop) and many times I got stuck behind. The next race I need to see and plan ahead so I can keep effort high and pass quickly. I could have shaved of several minutes with better planning. 

The swim:  My coach was walking along the deck mimicking arm strokes..telling me to swim long strokes as I started my first lap. With just a few lengths of the pool left he yelled to me, "Hurry, She's Coming!" Well there were two "She's" behind me, one a college swimmer. Source of Nightmares. Lol. As I got to the end of the pool, I inhaled a bit of water as I pushed myself out, kindof fell in the pool gutter at my coaches feet. Must have been a funny site, Managed to "run" to the finish mat coughing and looking pathetic..haha.

This race suit I bought just days ago, was a bit expensive, but worth it. Feels like second skin. 


This picture does it no justice, this really is quite a beautiful medal:


If you look closely my nails are black..matches my bike..haha:


 I can still hear in my head, "Hurry Missy! She's Coming!"

Brooks Launch Zeroed Miles: 3.10
From vinh on Mon, Apr 19, 2010 at 07:07:58 from

Yay I'm first to comment! A HUGE CONGRATS Missy! I mean CHAMP! Awesome job! I knew you were gonna kill it! Wow that chick that got second place was swimming fast! How far was the swim? All that hard work pays off. You definitely deserve the victory. Love the medal and pics. You are truly bada$$ Missy!

-Your biggest fan!

From missy on Mon, Apr 19, 2010 at 10:41:40 from

Hi Vinh. :D Thank you! Yes, Amanda who was right behind me was a college swimmer. She is pretty fast. It was only 350meters. I could have done a 6:30 for that if I was feeling better..haha. :)

From Burt on Mon, Apr 19, 2010 at 11:20:34 from

Yay! I'm second to comment! A huge congrats chump, I mean chimp, I mean CHAMP! Your second biggest fan.

From Burt on Mon, Apr 19, 2010 at 11:22:53 from

Okay, seriously though. That is an awesome time. Amanda sure was making up some time in the pool. Wow! But you killed everyone on the run, and that second transition was way fast. Great pictures Missy the Model.

From JD on Mon, Apr 19, 2010 at 11:49:17 from

Congratulations on the win. Looks like a great performance!

From Scott Wesemann on Mon, Apr 19, 2010 at 11:49:34 from

Wow! That is soooo cool. I really loved your report, pics and congrats on 1st place. Vinh is right, you really are bad***! can you say *** here?? Ha.

This post really put a smile on my face. Nice work Missy.

From: Your third biggest fan.

From jun on Mon, Apr 19, 2010 at 13:43:57 from

Yes, I concur with everyone. However, I do feel it my personal responsibility for giving you crap on the swimsuit pose with your head turned to the side. Hahahaha.

Way to take 1st. That is so awesome. You are an animal.

Now come climbing tomorrow!!!

From Toby on Mon, Apr 19, 2010 at 15:11:47 from

Sweet pictures and race report AND a 5k PR :) Can't wait to hear about the SG Olympic Tri - it's gonna be awesome!

From missy on Mon, Apr 19, 2010 at 17:11:26 from

I am lucky to have one fan..but this many..You guys rock! I didn't think anyone would read my report..haha. Tried to keep it brief.

Thanks Burt...I did feel good about my run, it was nice to get the fastest run time for female. Almost got fastest bike as well, but not quite. Lolz on "Model"

Thanks JD. :D I like your profile picture, what are you looking into? Between two buildings?

Scott. :) You can say a$$ on the radio now...still surprises me everytime I hear it uncensored. Not because it offends, but since I am not used to hearing it..haha. (except out of my mouth) Thanks for being my 3rd biggest fan! I have to prepare everyone...I won't win my next race...the competition is stiff! Have to put that disclaimer out there....haha.

Jun...Had to hide the butterface. Lol. Yarrrr.....1st is sweet. I used it to get out of a ticket on Saturday. I had been stopped for Texting while driving. I said to the officer, "Oh no! It's supposed to be a good day. I won a race today...see my #? (Pointed to markings on calves..)" I also while looking for my license showed him my CPR figured one of those would save me. He went to his car for a while and came back, he congratulated me on my victory and told me to be more safe driving..haha. OH, and I do want to climb tomorrow...what time?

Toby, thanks...Oh, If I take 3rd at SG Olympic I would be stoked! :D Less than 4 weeks to go! Do you think I could get a copy of that pix you took of me? :)

From jun on Mon, Apr 19, 2010 at 17:44:23 from

Hey, we'll either do a lunchtime session or, most likely, get out around 3:30 to 6 or so. Can you make that time? Give me a call if that works and you want to know we we're going to climb.

From Twinkies on Mon, Apr 19, 2010 at 20:51:34 from

Congrats on the win. I enjoyed the report and the pictures too. It amazing that you got a 5k PR, then did the bike and swim, and still took 1st. Way to go.

From ChrisM on Tue, Apr 20, 2010 at 02:59:54 from

Well done missy! You also had the quickest 2nd transition, good job on maintaining your 100% triathlon win status!

Isn't it usually swim bike run not run bike swim?

From Huans32 on Tue, Apr 20, 2010 at 09:16:22 from

Wow!! Nice job on the race there Missy. And it was a reverse tri at that. Crazy crazy. Awesome job holding strong.

From Samantha Dean-Howard on Tue, Apr 20, 2010 at 17:14:17 from

wooohooo well done Missy 5k pr in a tri race wowsers girl you animal!

thanks for the advice on my blog tooo.


From Samantha Dean-Howard on Tue, Apr 20, 2010 at 17:15:50 from

btw lurrrve those piccies ;-)

From missy on Wed, Apr 21, 2010 at 17:07:17 from

Thanks, Twinkies!! :)The bad thing about taking first is..I have to get first next time

Chris Thanks! ...Yes it's usually run/bike/swim but I think the Orem Rec Center (Pool)...has their own ideas about how they want things to go.

Thanks Huans. Yep that reverse order. My coach says it favors me since I'm a runner, I just needed to relax in the pool at the end..was fighting the water. Next time! They run the same race in Nov. Might do it then to redeem my lame swim..haha.

Ty Sammie! You gave me good luck. Thanks. :)

From Kelli on Wed, May 26, 2010 at 19:01:10 from

I missed this report somehow (I miss a lot of them, actually!) Anyway, belated congratulations!!! That is one heck of a race! I know nothing about swimming or biking so i am in awe at you TRI people, but I do know that is one heck of a 5k time!!! Nicely done, and cute suit. i am sure it was well worth the $$$$

From missy on Tue, Jun 01, 2010 at 17:49:51 from

It's ok Kelli, I have been "Blog Slacking" as Scott would say..haha...I haven't even made a race report of my last race on May 15. There just aren't enough hours in the day. :P

The suit is great. It's super comfy and fits well so I don't have to worry about wardrobe malfunction or anything..haha.

Oh, and I know nothing about biking or swimming either. I am very new in those disciplines...It can be frustrating...But I remind myself to be patient..and have fun.


Total Distance

Relaxing day. BBQ at moms. Walked Dog.

Total Distance

Started off 11:15a.m. Swimming 3800yds.

Took kids to swim team practice at 4pm. Sometimes my coach is there swimming. I was upstairs and had a really good view of the pool, lanes were set up along the 50meter length. (Sometimes it's set short.) I was pretty astounded, his freestyle is absolutely beautiful. It's pretty. I need to video him swimming..haha. He has a near perfect freestyle..amazingly fast and effortless.

Didn't hit the bike till 7:15pm. Hit the warmup outside, then intervals (Hill simulation) on the trainer indoor, and again cooldown outside until it was too dark. 90 Minutes Bike. 

Stretched Legs 23minutes while watching a swim video of Karlyn Pipes-Neilson. She has in interesting crab/spider like freestyle. She is fast tho. :D

Later, My daughter walks in my bathroom and grabs my hand..."Woah!" "Wait here, I need to send a picture of this to Chelsea!" So she comes and takes a picture of my hand..haha. Young people think veins are just crazy I guess.


So she texted a picture of my hand to her friend. I wonder how many people will see this picture..haha. Ugh. 


From vinh on Wed, Apr 21, 2010 at 12:45:46 from

Missy! So I've been swimming a lot more lately. I'm making decent progress =) Been watching a lot of you tube videos on technique. You definitely gotta get a vid of your coach swimming. I wanna see what a perfect freestyle looks like.

From Burt on Wed, Apr 21, 2010 at 12:48:02 from

Gross! Are you sitting on the pot?

From missy on Wed, Apr 21, 2010 at 17:02:10 from

You are ahead of the Game Vinh! I just started watching video's last night and this a.m. I am frustrated to say the least (with my swimming.) My coaches time requirements on my intervals make me want to cry. This a.m. I had some progress tho. ...We might have to switch you over to Triathlon Vinh..mwa ha ha...Did you register for SG? I still need to. I'm on the counter U Nevermind the short short PJ bottoms..haha. I get too hot at night..And I hate clothes..they feel yucky on my skin. I wear workout clothes or pj's 95% of the time. I know you wanted to know that. :)

From vinh on Thu, Apr 22, 2010 at 06:54:28 from

lol Missy, no tris for me. At least for a while. I'm not even close to being ready to compete. I'll only start tris if I know I can dominate like Missy! I registered for SGM already. You better get to it! I want us both to run a sub 3:10!

From Scott Wesemann on Thu, Apr 22, 2010 at 12:08:45 from

I think we have the exact same veins in our arms/hands. I should send you a pic (although it won't be from the bathroom) haha.

From missy on Fri, Apr 23, 2010 at 00:24:58 from

Hi Vinh. :D I just talked with my coaches this a.m. and Yes, I can include SGM. So I will register maybe tomorrow.

I am sure they will include some good 20 milers to help prepare me for St. George, we didn't really discuss those details, but I have an "A" race last week of August, a half Iron Distance, and that is where my training focus will be.

So, I won't have a pure Marathon focus until after that race is complete, by then tho, I should be tapering for St. George. It will be interesting to see how they balance all my races. One particularly interesting note, they felt I could roll out another half Iron distance 3 weeks following SGM. We shall see. :)

Anywayz..yes lets go for sub 3:10. I know we both can do that. :)

SCOTT! That is so wicked funny. My veiny hands are particularly prominent when I am hot. They shrink back in when cold..haha. Also If I eat a lot of sugar my veins pop like crazy. You should see the ones that pop in my forehead. I think it looks insane. :)

From vinh on Fri, Apr 23, 2010 at 07:28:15 from

OH wow you are gonna have a busy Summer of training! I think after your half ironman in Aug, you'll have a few solid weeks of training for St. George. I think a 1 1/2 - 2 week taper is fine for me. 3 weeks is just torture. I think my plan for St. George this time is to make sure I run a negative split. Maybe a 1:35-1:40 first half, and just kill it the second. Lol, I'm saying all this when I don't even know if I even get in. I hope we both get in....=(

From Kelli on Sat, Apr 24, 2010 at 00:16:28 from

Hey, I did not know there was anyone out there who had veins that stick out like mine do!! So glad i am not alone, I always thought I had freaky hands!!!

From missy on Sat, Apr 24, 2010 at 00:35:13 from

Vinh..think lucky thoughts..where is Sammie when we need luck. Hehe. Negative splits would be a good goal for me as well. I don't think I have EVER raced negative splits. I agree on the 3 week taper, It feels

Kelli, we need to get a picture of your hands, my hands, an scotts hands together..haha. In the bodybuilding community they all think veins are cool. :D My friend Sunny's traithlete hubby is so vascular...his Quads have popping veins. Now that is fierce...Haha.

From Kelli on Sat, Apr 24, 2010 at 10:29:20 from

I am not a fan of veins, if any of mine pop out when I am working out I have to ignore them or I get sick to my stomach. REALLY, they pop out on my arms and legs and make me ill. The trainer laughs at me, but I literally get sick to my stomach.

Now, the veins on my hands I am just used to---they have been there forever.

From missy on Sat, Apr 24, 2010 at 14:29:46 from are silly kelli, vascularity just means you are lean. Have you ever seen an overweight person with popping veins. You should be proud of your fitness! :D When I am lifting a single arm row..with a dumbbell I will brace myself on the weight rack right up near the mirror (perfect height)...anyhow..I will get 3 veins in the center of my forehead I look like a freaking monster..haha.

From Kelli on Sat, Apr 24, 2010 at 14:36:19 from

Proof that you are the Incredible Hulk!!!

From missy on Sat, Apr 24, 2010 at 14:47:22 from

Lol...I take that as a compliment Kelli. :D Me Likey. So when are we going to go on a run together?!?!?! :)

From Kelli on Sat, Apr 24, 2010 at 15:37:31 from

Whenever you want, as long as you can slow down a bit for me.

From Scott Wesemann on Tue, Apr 27, 2010 at 14:46:56 from

Missy- HAHA! We have the same vein issues. Mine really pop up when I am hot or working out and I have the same problem with my forehead. my kids call it my Harry Potter vein. It looks like a lightning bolt.

From missy on Wed, Apr 28, 2010 at 12:37:58 from

That would be awesome Kelli...maybe after my race on the 15th, I can sneak in an extra run...hehe.

Scott..Yep, you me and Kelli need a vein pix together, we need to see if we can get Kelli's forehead to pop a vein too..haha.

From Kelli on Wed, Apr 28, 2010 at 17:50:11 from

I am pretty sure my forehead does not pop a vein. But my husband, who is bald, has a huge vein across the top of his head. YUCK!

From missy on Wed, Apr 28, 2010 at 18:00:57 from

Haha...well, I guess I am a weird lady, I think veins are wicked cool. :)

Total Distance

Was a super gorgeous day!!! Coach had set a pretty slow run, and this bugs me so I am not telling pace..haha. But it was nearly 9 miles. The last 1.64 miles I went totally barefoot and just carried my shoes. Felt good.

Walked Blackie wearing flipflops..Best shoes ever. 1.3miles.

Jun's wife was sick yesterday so Bouldering was cancelled. That didn't get me down, I went and lifted Shoulders at the Gym instead. Oooh and was good and Stretched legs 24min.

Went longboarding with Fam after dinner. No falls today..haha. Have some old pictures you may enjoy! Over spring break things got wild:


Uh...tried for like 20 min to make this pix smaller but my computer is being well. My knee would not stop bleeding for 5 hours. It was deep..haha. Just a few days ago in the pool I saw the scab was soggy and I had to pull it off and wrap it in paper. Gross I know, but it would have been grosser if I let it float away.

Back to spring break.......Dad was at work..what a bum!!! We had fun anyhow...


 Eliza is such a comedian...always making us laugh:


 Two days later we were out again...and OOPS:


Poor Eliza...She's quite the athlete, but fearless.


Yes that is a little glob of fat in there. They ended up snipping it off since it kept popping out through the stitches.


Blue Stitches...Were pretty! :)

Looks like we were having a jolly 'ol time! 

Asics Gel Hyperspeed 3 Miles: 7.31
From vinh on Thu, Apr 22, 2010 at 07:08:07 from

Nice run Missy! and barefoot? On pavement? Eliza is tough like her Mom. She was smiling when she was about to get stitches lol? Great pics Missy. Looks like lots of fun besides the injuries. Jealous!

From Scott Wesemann on Thu, Apr 22, 2010 at 12:11:12 from

Nice pics! I loved them. Thems some good miles even if they were slow ;)

From Samantha Dean-Howard on Thu, Apr 22, 2010 at 13:55:16 from

Nice run Missy oh Eliza ouchie ouch ouch ouch that look ssore..... :)

From missy on Fri, Apr 23, 2010 at 00:16:16 from

Yes Vinh...the 1.64 mile portion barefoot was mostly on sidewalk except when I had to cross a street..then asphalt. :D Wasn't too bad, I don't have callused feet, the pebbles weren't bad unless they got stuck, then you just brush it off..haha.

Eliza had her chin numbed up a bit with some sort of a solution they dabbed on, then even more with a few actual shots to her chin. But she is brave..fearless in general. She ski's straight down the hill top speed. :)

Scott, it was a good run. My calves got a bit sore from it...not sure why. Might be the speed, it's more taxing to my muscles to run slow, but less taxing to my heart.

Sammie...We gave her children's tylenol, she didn't have much pain. :)

From Toby on Fri, Apr 23, 2010 at 23:40:27 from

Way to drug up your kid :) She is darling and her expressions are awesome! She's a funny one!

From missy on Sat, Apr 24, 2010 at 00:02:00 from

Haha Toby. :) Thanks. I know Mom's are their kids biggest fans..but Eliza, I am amazed by her spirit. She is strong, funny, kind, brave...Sometimes I feel my kids spirits are older than mine. I am the kid in my family..haha.

Total Distance

I'm so tired I don't even remember what I did this's now Thursday eve...I do have a diary that has some brief notes in it...

10:30 Seems like same old same old..haha. 3750yd swim. This swim was good, felt some definite changes, felt powerful through the water, more horizontal. Faster. Less effort.

Took boys to Swim Team practice, and just stared at the highschool team swimming freestyle for 30minutes. Ok, not creepy like....I am always waiting up in the balcony anyhow, for my kids to finish swim...usually I am reading or looking at my kids swim. :P Anyhow, They all have similar qualities where they have a  rhythm and are powerful looking in the water. Even the girls with tiny wimpy looking arms have that same power thru their stroke. 

9pm Got to the gym for a TORTURE treadmill run. Wanted to be anywhere doing anything but that run. Lol. Got it done tho. 7 miles. 

Oh, one bad thing.... was so wired, I couldn't sleep till 2am. Late night workouts do that to me.


Brooks Launch Zeroed Miles: 7.00
From Scott Wesemann on Fri, Apr 23, 2010 at 11:22:33 from

Watching the high school boys again?? Ha! Not creepy at all. JK.

From missy on Fri, Apr 23, 2010 at 13:06:09 from

Something funny, I was driving kids to swim yesterday and was stopped at a light..I was wearing a tank top and looking down at, and lifting my left deltoid area of my arm. So this caught the eye of 3 runners passing in front of my Suburban, I think because it looked like I was flexing..haha.

My 14 year old daughter was in the passenger seat..and said..."hey mom you are checking out High School Boys?? Creepy 50 year old lady!! Haha" (I think they were prob actually 19-20, and one older like..30)

Well she was teasing I think cuz they had no shirts on..haha...

So I teased her back..."I'm going to roll down the window and tell those high school boys you think they are Sexxaaay!"

So then I start pumping the brake so our car was rocking to the music...which caught the guys eye again...

So yeah I had to tell you my High School boy story.

From Scott Wesemann on Fri, Apr 23, 2010 at 13:24:47 from

Hey, it's all good. Sometimes I find myself checking out the high school boys... :P


From missy on Fri, Apr 23, 2010 at 23:56:10 from

Oh MY! ;P

Total Distance

Was excited/nervous this a.m. Actually had adrenaline getting ready to go to my Coaches for a meeting. My adrenaline is over the top lately..haha. We talked about Races for 2 hours. This is going to be a wicked amazing year race wise. I will update later which races are in the works.

My next one of course is SGTRI Olympic Distance on May 15th. This will be my first open water swim...Will be practicing in the lake with Coaches athletes April 30th when we head down to watch Ironman St. George that weekend.

I took a short nap since I only had 5 hours sleep. Had a kick my glutes workout headed my way:

Drove out to West Mountain area, I needed miles of uninterrupted road.

Set 1: Reps: 6, Duration: 3min, Cadence: 95-105/-, RPE: 8, Intensity: 8, Notes: Rest 1:15 in between each, good efforts but not all out.

Set 2: Reps: 1, Duration: 15min, Cadence: 90-95/-, RPE: 5, Intensity: 5, Notes: Keep good cadence, but decrease intensity.

Set 3: Reps: 5, Distance: 3mi, Speed: 22-27/- mph, Cadence: 95-105/-, RPE: 9, Intensity: 9, Notes: Start by jumping up out of saddle for full power. Gauge these more by perceived exertion than HR. 1 mile active recovery.

38miles Bike 

I'm feeling really hammered right now. Lol. I'm not quite at 22-27mph, Getting there. I did this workout maybe 6 weeks ago...Today I killed it, had much more power. Progress! :)


From Samantha Dean-Howard on Fri, Apr 23, 2010 at 04:39:08 from

Oh wow so glad you nailed that workout this time round how cool is that...... your workouts are pretty hardcore your going to do so well on the Tri May 15th.

I have delts like your picture now.... 2 weeks into strength training hey omg told you my muscles pop out instantly LOL

From vinh on Fri, Apr 23, 2010 at 07:18:03 from

Solid workout Missy! Happy to see you kill that workout! One of these days I need to go watch a tri sometime. Interested to see how it all goes.

From Scott Wesemann on Fri, Apr 23, 2010 at 11:21:13 from

Nice workout Missy. Have you ever climbed up to the top of West Mountain? It's a great workout, and I think I will be doing it again soon. Maybe Sunday morning.

RE your races- I am excited for you. That St. George race will be really fun. I'm looking forward to your report.

From missy on Fri, Apr 23, 2010 at 12:57:14 from

I was thinking about you this a.m. Sammie. (Making coffee)...Me love coffeeeee. So it reminded me of the movie Kicking and Screaming with Will Farrell...I tried looking for a clip of him saying "Coffee is the lifeblood that fuels the dreams of champions"..Found a lot of other funny clips but not that one yet. I love how in the movie he is manic crazy over coffee.

Oh, and I was going to say Sam...Nice on the Delts. You have the body of a Goddess. I truly love strong women. We are rare. :)Ok, I'm sounding manic now...must be the

Vinh..I might be partial but Tri's are so much fun to watch. :)(That workout kicked my butt, woke up feeling like a grannie.)

Scott...Never climbed West Mtn. I want to come!!! Maybe....haha. Might kill me and make me sore. I need my legs for a 40mile ride on Monday~Going to do South Fork repeats again...How far is the hike and how hard is it? Can I wear Chaco's doing it..I hate shoes. Don't you like how I am inviting myself..haha.

From Scott Wesemann on Fri, Apr 23, 2010 at 13:22:06 from

Missy- It would be really easy for you, but a good workout. It is just under two miles to the top, and is pretty steep. Your quads will be a little sore. I am now hiking/running Centerville Peak tomorrow with Twinkies, so I may not go Sunday, but I will be doing it (West mt) soon. Yes, you could wear your Chaco's. :)

From missy on Fri, Apr 23, 2010 at 23:55:44 from

Bah Scott! Now I have nothing to do on Sunday. :P Haha....Can always go long boarding with my lil Pumpkins.

Total Distance

Swim has been getting better all this week, but I feel I had a massive breakthrough today. Ok, so you are not impressed with my 350meter race time at Telos..I was very fatigued. That was an 8:12. Horrifically slow. At Icebreaker 4 weeks prior (Swim was first as traditional) I swam a 5:46 300meter. Well today, for example, I swam a 300yd (yes yards and meters are not the same) warmup, Warmup, yes 5:12. Effortless. The rest of the swim continued on this way.  All of my swim intervals I shaved off tons of time...Seconds are Centuries on swim. My mind and body made a connection with the water.

Swam 4000yds (, feels so different now. I could have swam 2000yds more, it felt so easy. This is freaking awesome. My bike is feeling it's at a breakthrough as well. I'm learning the Power in these two new ranges of motion.

Also got my wetsuit tonight (Yamamoto GIGA # 40 neoprene)...Squeeeee!


From Toby on Sat, Apr 24, 2010 at 00:07:08 from

You've been working so hard and deserve these big break throughs!

Open water swim....yikes...hope the fishes don't bite your toes :)

From missy on Sat, Apr 24, 2010 at 00:24:54 from

Hi Toby, Thanks! :D I updated my entry and put a screenshot of my workout in if you are curious what the swim workout was like...

With the open water swim, I am preparing for the I might be surprised it's funner than I plan for...hehe.

Ready for kicks in the face...

Lost goggles...who needs um...

Scary monsters in the touching me...

Wetsuit suffocating me...

Inhaling water...

Did I miss anything? Haha.

OH, finishing last. :P

From ChrisM on Sat, Apr 24, 2010 at 06:16:05 from

Nice swimming! I must say swimming is tough and I don't like doing it, since staring at the bottom is a bit dull! So good work. Plus swimming tends to be more about technique, unlike running just doing more doesn't make you better after a point...

I think you need to practice elbowing the people who kick you in the face 'accidently'

From vinh on Sat, Apr 24, 2010 at 09:37:16 from

Missy! Yay I'm so happy to see your drastic improvements on everything. You are superwoman! The pro's better watch out! Keep up the great work Missy! All this hard work is going to pay off for sure. I'm just happy to be your number 1 fan!

From missy on Sat, Apr 24, 2010 at 14:41:16 from

Thanks Chris. :D Just thinking about this race...3 weeks out..I have adrenaline running this a.m. This is nuts.

About staring at the bottom of the pool...Mahogani was saying talking about Heath's he swims with his eyes closed..I was like...WHAT? I was like..why does he swim with his eyes closed..that would be freaking...I might try that some next week..haha. She said she thinks so he can "feel" the water, and that maybe he doesn't like to see what is at the bottom (of a lake or ocean).

It just fascinated me since I have seen him swim..his stroke is absolutely's like watching a god swimming. You would immediately spot him out of 100 swimmers in a pool...he looks that fluid. I like to call him Poseidon. Odd to think Poseidon swims with his eyes closed..:)

Awww Vinh you always make me smile..I feel like a dork here in my chair grinning so The crazy thing is there will be Pro's at this race. There were 3 Pro's in the top 5 last year on the female side. :D

From Scott Wesemann on Mon, Apr 26, 2010 at 11:48:59 from

Missy- Were you watching high school boys again at the pool? 4000 yards of swiming? Hardcore!

From missy on Thu, Apr 29, 2010 at 22:55:45 from

Yep and Yep Scott. :D ...Today I swam only 2050yds..was over and done with so fast. Tomorrow I head to St.George to open water swim with my coaches group (his athletes are getting their feet wet before Saturday's Ironman.) It will be interesting to see how I do..a lot of people have a freak out session in their first open water swim experience.

Total Distance

Olympic Brick:

Coach instructed 30 miles bike at moderately hard effort, and a 30 min run. I'm not really sure what moderately hard effort is, should have Looking back I think I should have been faster on the bike..I'm not good at perceiving effort on the bike.

30miles Bike  1:39:14/18.3mph

Immediately following:

4.5 mile run 29:11 ...This was a strong effort, because I was in the 

This I planed a straight out down hill run (43ft. ascent, 325ft. decent), where my husband was to pick me up in 30min.

1st Mile 6:45

2nd Mile 7:00

3rd Mile 6:20

4th Mile 6:05

.5th Mile 3:00 

I picked up the pace mile 4 because I was worried I was slowing as the mile went flat. The last 1/2 mile I cranked it out on the flat, no decline at this point..I didn't realize my 4th mile was a 6:05, I thought it was a 7:05 and so I cranked that last half mile thinking, sheesh why did I run that last mile so slow. Haha. I am not good at numbers when focusing hard.

The funny thing..I know I am running hard when I lose the gum. Lost the gum finishing mile 3. Spit it out on BYU's grass..haha. I don't normally do that but there gets a point when you just want that annoying thing out. I usually spit my gum out before a race.

Might go lift weights or something...REMIND ME TO STRETCH. Haven't done in days. My hipflexors are turning into stone. Need to do core to. CORE CORE CORE CORE CORE MISSY!

Have a wicked sick weekend! :) 

UPDATE: Did Lift weights, Back and Rear Delts...No stretching tho.

Brooks Launch Zeroed Miles: 4.50
From vinh on Mon, Apr 26, 2010 at 09:23:55 from

What a workout Missy! 4.5 in 29 min? After a bike ride at that. I think you can bust a 5k in the low 18's possibly break 18 even. You are too fast for me! Hope you had a great weekend!

From Scott Wesemann on Mon, Apr 26, 2010 at 11:47:22 from

Wow, that was a pretty tough workout. Nice job lifting after all of that. Now if you had stretched I would really be praising you. :P

From missy on Thu, Apr 29, 2010 at 23:00:48 from

Hey thanks for paying a visit boys! I worked my please do not swear off on that run (enjoyed it) so it's nice when more than just I know about it..well and my coaches I guess. IDK about the 5k Vinh..I might do one end of June, not sure...hard to squeeze races in..but yeah...Might hit one June. I want to know how fast I can go! Oh, crap, need to register for Scott..yeah, me need to stretchy more! O.o

Total Distance

Core 30min

Stretch Legs 30min

Longboarding 2.75miles 

Not even Slightly sore from yesterdays workout. :D 

From Scott Wesemann on Mon, Apr 26, 2010 at 11:45:13 from

Core and stretch? Is that legal in Utah county on Sunday? Rebel!

From missy on Thu, Apr 29, 2010 at 23:03:58 from

I want to Climb. Climby Boulders.:P

Total Distance

Let's see now...11:15a.m. 20mile bike with some hill sprinting. 

Nap 40min

6:15 30min Core

6:45 30min Leg stretches 

I can't remember what else I did this day...except for this...something about this potato fascinates my family. We kinda like him:


One of those crazy things...everyone kept commenting on that potato. 

From vinh on Wed, Apr 28, 2010 at 07:12:14 from

lol...i don't know what to say about that potato!

From missy on Wed, Apr 28, 2010 at 12:35:49 from

It's disturbing or fascinating or both. Lol.

From missy on Wed, Apr 28, 2010 at 12:36:03 from

I just can't stop looking at

From Scott Wesemann on Wed, Apr 28, 2010 at 22:10:45 from

I just want to bite it... Getting the urge.

From missy on Thu, Apr 29, 2010 at 22:48:44 from

mmmm haha lol

Total Distance

Mmmmm Breakfast...U likey? It's 鸡蛋炒西红柿   ...actually Practically every country has this dish...My version has only the yellows..then tomato and spinach:


11:30a.m. Hit the pool for a kicking emphasis Swim (3850yd)


I Had only had 388calories before this workout...was feeling a bit tired at the 3/4 mark.

Later I hit the track @ BYU..didn't get there till 6:45 or so. Was pretty tired for this workout...Tried taking a nap earlier but just laid there for a half hour.


1mile WU 10:00ish

5x800 @ 5:55pace 

5x800 @ 7:20pace (active recovery between 5:55pace intervals)

1mile WD 10:00ish

Hit pretty close to goal. Minimal rest as needed. 

53:30, 7miles (5 miles @ 6:42pace avg)

Might stretch..should stretch..haha.

Asics Gel Hyperspeed 3 Miles: 7.00
From Toby on Wed, Apr 28, 2010 at 00:21:25 from

You are an animal :) A fast one!

From vinh on Wed, Apr 28, 2010 at 07:10:34 from

Solid workout Missy! I need to get on a track soon. Looks like a healthy, tasty breakfast!

From missy on Wed, Apr 28, 2010 at 12:35:16 from

Toby~Haha for a sec I thought you said..."You are an animal :) A FAT one"...I was like....wha??? Lol.

Thanks V...that workout worked me..hehe..I ate that same breakfast just 2 hours ago...Trying to get veggies in most of my meals..that means 6x daily. :)

From Scott Wesemann on Wed, Apr 28, 2010 at 22:09:42 from

That looks really good. I will have to try that one. I like the 'yellows' though. :)

Very nice workout... as always.

From Burt on Thu, Apr 29, 2010 at 14:49:25 from

What did Gollum say...? "Stupid fat hobbit!"

Maybe that's what Toby meant.

From missy on Thu, Apr 29, 2010 at 15:31:14 from

Yeah, it's yum Scott. Way better than plain egg whites. My fav tho, is egg whites with green onion and cheese melted on top. :D

Burt...are you calling me fat?

From Paul on Thu, Apr 29, 2010 at 15:37:39 from

Missy, do you eat some version of low-carb, or grain-free?

From Burt on Thu, Apr 29, 2010 at 16:02:06 from

Of course not Missy! Toby is.

And out of the two cut downs, you choose fat to be offended over...hmmm...

From missy on Thu, Apr 29, 2010 at 22:47:46 from

Well Paul, I had some 10 grain cereal along with those whites..haha. Just didn't show you that part. I do have a bit of carb phobia

Burtybutterfly: It's because me being "stupid" is so far out of reality that I didn't even see the word. everyone could stand to lose a bit of that. :D

From Samantha Dean-Howard on Sun, May 02, 2010 at 07:29:16 from

Missy it works good for me we have 9 chickens and most of them are laying now so loads of egg whites for free ! :)

Its nice food that too really nice ...

Love the track work out well done Burt dont call any lad a fat hobbit LOL ha ha Missy is not a hobbit :O

still those workouts at good kicking workout ouchie I use my arms mostly in swimming so kicking workouts kill me but I think I do this to give my legs a rest after so much hammering with running

Happy Days :)

From missy on Sun, May 02, 2010 at 18:40:44 from

Sam that is awesome...I'd love to have buckets full of egg whites..haha..I've been known to have up to 18 egg whites a day (when I get too lazy to cook anything else.)

The funny thing is, Sam...I tell people a lot that I have lived in a cave for years..joking that I don't get out much. Caves are kind of hobbit like...Besides Burt can keep it coming...I have a good one up my sleeve..hehehe. ;)

On the kicking workouts...they have been torture for me for a while..I am getting better at it.

On the chickens...make sure you keep the Rooster away..that could get interesting..haha. I don't know why I am thinking this..I think I'm exhausted from my trip.

Total Distance

My Sundance Hill repeats CANCELLED! Bah...dumb dumb snow. Was looking forward to that. Instead did an indoor bike. 70min with 2x10min hard gear with 1min Hardest gear at end of each set.

Oh, Speaking of hills..My Monday bike I forgot to tell you...I had these 30 second hill sprints..on the steepest part of the hill. SO I go up 30 sec, then turn around and do it again..a bunch of times..I hate this because it looks like I give up when people drive by...haha. Well so I sprint up, then ride down and park for like a minute before I sprint again, and some guys yell out of their car..."You Can Dooo It!!!" I started laughing thinking of this:

I always say "You can Doooo it" to my kids like the crazy guy here. (This isn't the best clip but it's a clean version..haha.)

Hit the gym in the Eve. Worked Chest and Arms. 

Stretched Legs 30min. My legs were really happy I did. It's like self massage. And it's free. 




From vinh on Fri, Apr 30, 2010 at 06:42:07 from

Boo to snow! That is the only thing that I would hate if I moved to Utah. I mean snow is fun for a couple days, but then it gets old. Maybe I'll just live in Utah during the Spring/Summer and live somewhere else during Winter =) So was it going to be bike hill repeats or running? That is pretty funny about the guys yelling at you. You can do it Missy!

From Toby on Fri, Apr 30, 2010 at 15:34:23 from

That Sundance hill is BIG....but you are tough :) Good luck on the swim....brrrrr...hope the fish don't get your toes :)

From missy on Sun, May 02, 2010 at 19:03:50 from was supposed to be Bike Hill repeats. There is a Half Marathon that comes down from Sundance I would like to do sometime..I don't know if it will work this year, too many triathlons planned..haha. Soma Half Iron on Oct 25th I think and the Turkey Tri that Toby is doing early November...Usually I love the snow, but now that I bike, it really bugs. Having to bike on the trainer gets

I can doooo it! :)

Toby, No fish got me! Yay. It was a crazy fun experience swimming in the lake. Swam idk..maybe 1200meters around this rock island. It was so exciting..and a bit scary. I mean my tiny body in a HUGE lake..The wetsuit was very buoyant, I loved that part...But did you know..that was my first open water swim experience. I mean I Have been at lakes and beaches..but not actually any freestyle swimming.

Yeah, that hill is tough..I bet my coaches will reschedule it for this week sometime.

Total Distance

Swim 2100yds

Run 5.33miles 

Brooks Launch Zeroed Miles: 5.33
Total Distance

Ugh. Brutal. 3 hours sleep then:

6:15 a.m. 90min moderately hard on bike (indoor on trainer, snow), followed by 4 mile run


Brooks Launch Zeroed Miles: 4.00
Total Distance

Open water swim in Sand Hollow Reservior. ~1100meters

From Burt on Mon, May 03, 2010 at 13:31:34 from

Did the fish nibble at you?

From jun on Mon, May 03, 2010 at 13:38:15 from


I had a friend do the IM on Saturday. She finished in 14:32:00. She would have done a lot better, but had to change a tire, her chain fell off once, and she got bottle-necked in the swim for a while. She was happy to finish though.

From missy on Mon, May 03, 2010 at 13:44:45 from, I'm disappointed! Lol. Didn't even see a fish. Saw lots of black floaty plant things tho.

Jun, it wasn't chilly at all for me. The water was 60 degrees but my wetsuit is very nice..warm and comfy. I will need a different suit for my Half Iron in August. This wetsuit will be too hot...

Congrats to your friend Jun. She's a beast. :D Too bad about the bike probs...I bet she could just hear the clock ticking. Plus, her muscles probably got stiff from suddenly stopping for who knows how long....I feel silly, what does bottle-necked mean? Like her wetsuit was tight on her neck?

From Burt on Mon, May 03, 2010 at 13:45:52 from

Seeing things under the water, like plants, freaks me out.

From jun on Mon, May 03, 2010 at 15:07:19 from

The bottle-neck means she got stuck in a traffic jam of people as they all tried crowding into the same area; like sand through an hour glass, or pouring liquid out the neck of a narrow bottle. I guess she lost a lot of time at the start just because of that.

From Samantha Dean-Howard on Mon, May 03, 2010 at 15:53:20 from

Burt Im the opposite I have to see whats under the water I cant swim unless I can see under the water LOL :O

From Scott Wesemann on Mon, May 03, 2010 at 18:04:52 from

That just sounds cold. That is sooo cool you signed up for the TRI next year.

From Toby on Mon, May 03, 2010 at 21:55:57 from

Awesome swim! You are becoming a fish!

From vinh on Tue, May 04, 2010 at 06:41:12 from


From missy on Sat, May 08, 2010 at 13:15:14 from

Burt, I Just tell myself that things like plants and fish are ok to see under water since dead people and monsters would be way scarier!

Jun...Bottlenecked. I think I will soon find out what that is like. The race on Saturday has 5 waves for Olympic and 5 waves for the Sprint. My wave is the 4th, 30 minutes after the Elite take off. I just figure I will swim hard just to get the hell out of there, if I can..The faster out the sooner I get out before another wave comes in.

Sam. This lake I'm swimming in isn't too bad, I can see like a foot or two around me..but it's just green water. Pretty pleasant. I have heard some lakes are so Dark that you can't see your hand in front of your face. Now, that sounds suffocating.

You know Scott, it wasn't cold. About 60 degrees with a nice wetsuit. Pretty comfy.

Lol Toby. That's what I keep telling myself, I'm becoming a fish, I'm going to get of these days I will arrive as a swimmer!

V~ :)

From Burt on Sat, May 08, 2010 at 14:03:21 from

Remember when Frodo saw dead people in the water?

From missy on Sun, May 09, 2010 at 12:07:57 from

I actually don't remember that Burt. I Have a really bad memory. I know you? ;)

From Burt on Sun, May 09, 2010 at 16:06:52 from

I need some ointment cuz I just got BURNED!!

Total Distance

6:45a.m. Ran 5 miles around Sand Hollow Reservoir..or part of it..was on the race course I will be doing on the 15th.

Brooks Launch Zeroed Miles: 5.00
Total Distance

Not feeling well today, ended up doing 60min Bike (On trainer)

From Toby on Tue, May 04, 2010 at 21:35:46 from

Rest up Sista - you've got a big race ahead of you!

From Scott Wesemann on Wed, May 05, 2010 at 00:10:47 from

Hope you get feeling better.

From Huans32 on Wed, May 05, 2010 at 09:34:06 from


From Samantha Dean-Howard on Thu, May 06, 2010 at 06:14:55 from

Taper blues maybe

are you tapering.....maybe you need to eat more cals not sure but get better soon :-{

From vinh on Thu, May 06, 2010 at 06:49:24 from

Hope you feel better Missy!

From vinh on Fri, May 07, 2010 at 10:19:19 from


From missy on Fri, May 07, 2010 at 12:04:33 from

Aw made my morning...I feel all emotional now! Haha. :) (Was having a bad morning) I'm very excited/nervous about getting in...I Haven't done a marathon in quite a while...Exciting for us both. I wonder who else we know is in.

Oh, and thanks for everyones comments. :D I'm still feeling kinda yuck. Not sure what it is..some kind of super mild flu or allergy symptoms..but enough to bug.

Oh, Sam I taper NEXT coaches are busting my a$$ this week. UGH. I think I felt bad on Mon due to travels.

Toby/ race list is really stacking up...I've got my work cut out for me...haha.

And thanks Scott..I don't ever really get sick..I don't know if this counts as sick..haha...I have been trying to eat a bit more variety of foods to see if that helps. Making sure my body is getting what it needs. :D

From Scott Wesemann on Fri, May 07, 2010 at 13:09:27 from

Congrats on getting into St. George guys. I guess that means I didn't get in because I haven't heard anything.

From Burt on Fri, May 07, 2010 at 13:24:33 from

Nice job Double M.

From Kelli on Fri, May 07, 2010 at 13:37:20 from

So, did you get in????

From missy on Fri, May 07, 2010 at 19:06:34 from

Bah Scott! I'm sorry, I swear St. George Lottery makes me so incredibly mad. Maybe if you are nice to Kelli, she will get you a slot thru her hubbies work. :D

Burt..double M....ok, I need to find some new nick names for you..U don't get enough :D

Kelli YES I did. :) Very excited. I Haven't run a marathon in 5 years or so..lost count.

Total Distance

Getting behind on blogging. I Have too many blogs! Ha. Sorry this will be generic.

3600yd swim 

Track Intervals 

6x400 1:17, 1:14, 1:16, 1:16, 1:19, 1:21 w/200m recovery

3x800 2:57, 2:56, 2:56. w/400m recovery

Total with WU and WD 6.5miles 

Check this out. We've got competition!

Asics Gel Hyperspeed 3 Miles: 6.50
Total Distance

Sundance Repeats

Coaches Notes:

"Park at the mouth of the canyon, ride up to the turn to go up to Sundance as warm up. You will then do 2 repeats up to Sundance. The first one you will stay in your big chain ring the whole time, focus on even pedal strokes. The second one you will ride as fast as you can up to Sundance, shifting as much as possible. Let me know your times on both."

Those repeats were tough..haha. About 2000ft ascent total for the 23.42 mile ride

Total Distance

1:30pm Swim 3350yd.

7:15pm 6.21miles 50:43/8:10pace. Was cold!

Brooks Launch Zeroed Miles: 6.21
Total Distance

Tempo run:

 "Forgot to eat properly and needed compact energy with a bit of stability, plus I forgot to drink anything besides coffee..So a Diet Dr. Pepper, Twix Bars, and a scoop of Protein powder fuel my fire!

Hit the warmup a bit faster than planned, don't have a working gps...7:27. Rested 20 seconds. About. Hit the tempo almost on goal of 6:30pace 3 miles..19:01 Hit it a little faster since the mid mile was downhill. Last two miles 9 pace or something. Good workout. Total time 43:25/7:15avg pace."

(Quoting self, from other blog..haha.)

 Was pulling teeth but did 15min Core and 30 min leg stretching.

Asics Gel Hyperspeed 3 Miles: 6.00
From Twinkies on Sat, May 08, 2010 at 15:44:35 from

Sounds like a good formula for energy, and a yummy one too.

From Scott Wesemann on Sat, May 08, 2010 at 17:57:39 from

Nice workout and the best part is your food/drink. I love it! :)

From missy on Sun, May 09, 2010 at 12:06:32 from

Maybe I will try a twinkie next time! :D

Pre workout yesterday (for a long brick workout), I ate half a symphony bar instead of the Clif Bar I usually take in. I didn't notice any difference..haha. I mean energy wise. They don't taste the same at all!

From vinh on Mon, May 10, 2010 at 07:02:22 from

Great run Missy! Can't believe you forgot to eat properly =P

From missy on Mon, May 10, 2010 at 13:45:11 from

My diet has been going to pot these past few weeks..I'm trying to spend more time cooking a few fresh things. I cooked up some Yams (cubed and boiled)..drained them and set them on the counter with the lid on, and forgot about them till the next Threw them out..Didn't know if they would be good to eat.

Total Distance

Missed yesterdays Swim so hit it this a.m. 6:30. 3550yd

Brick Part 1 – 25.72 mi / 01:20 19.3mph pace Headed out for this Brick workout at 4pm..was waiting till I felt good..(Low Energy) Once I hit the bike tho..I perked up. Great ride. 600 ascent. Got home, drank some lemonade...

Brick Part 2: Water Balloon – 5.52 mi / 00:40 07:16 pace So some punks in a truck think I'm a fancy moving target and throw two water balloons at me, one hit me right about my left hip flexor. The were driving toward me so I had to turn around as they continued to drive on..My first reaction was to Mouth a not so Utah word that rhymed with "Trucker" and flip them off. (Well maybe I whispered it, You know how when you know they can't really hear you....) What I should have done was look at the license plate #. Anyhow, I still think it was funny even tho I got mad. Maybe I looked hot and they were trying to cool me off...Lol. Oh I forgot this ascent was 174.

Happy Mother's Day to all of you beautiful Ladies! 

Brooks Launch Zeroed Miles: 5.52
From Toby on Sun, May 09, 2010 at 23:00:28 from

That is a BIG workout my friend! Ouch - those balloons must have hurt! Hope your kids treated you like a queen today!

From missy on Sun, May 09, 2010 at 23:49:30 from

Yeah, I was pretty tired that night!!!

Today was perfect. :)Except like I said on your blog we forgot to take pix..haha. Maybe I can find the cam..

From vinh on Mon, May 10, 2010 at 06:55:56 from

Oh hell no. I can't believe that happened to you. What is up with kids these days that they have to water balloon someone during a train session? I mean it would have been pretty funny if it happened to Burt, but not Missy! Great training! You are looking strong. Can't wait to see you kick butt this weekend!

From jun on Mon, May 10, 2010 at 10:11:47 from

A. I would like to concur with vinh that it would have been super funny if it happened to Burt.

B. Kids are complete tools these days. I would have never done that as a kid. I mean, the worst thing I did was throw wet toilet paper at cars, including one that was a cop car. Ok, that might actually be worse. Ha.

C. You should have responded by throwing a rock at their car. If only.

From missy on Mon, May 10, 2010 at 13:42:54 from

I should go to the High School parking lot down the street and see if I can find that truck..Put a note on it that says, "I'm watching you." Lol..

Rock would have been nice! They were driving wicked fast tho..I'd have to have like a Pro Baseball Player arm..haha.

Total Distance

Today was just a perfect day. One of those days where if you died, you would be happy and at peace. Nothing wanting, nothing unsettled. Just had to give a shout out to this day since they are rare. :D Oh, and I love my Babies, I love being a Mom!

This video has nothing to do with my day (now yesterday, I'm writing this blog entry on Monday)..I'm just listening to it now as I type. So thought I'd share it with you...One of my fav's:  Also Did my 15min of Core and 30min of Leg Stretching. :)


From Scott Wesemann on Mon, May 10, 2010 at 12:59:38 from

Hey, we did the same workout yesterday, although I did just a wee bit more core :P I'm trying to make my abs look like yours. :)

From missy on Mon, May 10, 2010 at 13:39:29 from

U are the core Madman!!! This sounds creepy but every time I do core..(Like 4 times this entire think of you since you are the CoreGod! I'm like..ugh..why do I suck at core so bad!

From Scott Wesemann on Mon, May 10, 2010 at 15:51:14 from

Well, I think about you when I stretch. ha. Every time I read your blog I get reminded to stretch. Not creepy at all :)

CoreGod?? HAHA!

From Samantha Dean-Howard on Tue, May 11, 2010 at 17:42:18 from

nice perfect day :)

From missy on Thu, May 13, 2010 at 23:13:54 from

I was just noticing where youtube has the video frozen, it looks scary, it's not a scary video, it's nice. :)

Yeah, you are a core god Scott.


From Bec on Tue, May 18, 2010 at 21:24:41 from

Nice video! Great workout Missy.

From missy on Wed, May 19, 2010 at 12:07:34 from

Thanks Bec...I'm always hesitant to post a music video, since my tastes are on the harder side, this one tho is one of the softest...I don't want to scare

From missy on Wed, May 19, 2010 at 12:10:53 from

I noticed too, have been doing a lot of racing...haven't had a chance to do much blogging or commenting tho..My clock goes too fast..haha. But I wanted to say...the Half Marathon is my favorite distance. I really want to try and fit one in between my TRI races...I miss the Half Marathon...are you doing another Half soon? I think I can fit one in the last part of June...There are just too many races I want to

Total Distance

Had a great bike ride. No one threw anything at me today..just the usual hollers and honking. Warmed up about 15min, then did some Mile intervals. Was supposed to do 5 but accidentally did 6. I'm really good at math.

I chose relatively flat miles:

Mile A: 43ascent 30decent 1st-2:45 4th-2:46

Mile B: 56ascent 7decent 2nd-2:50 5th-2:43

Mile C: 7ascent 62decent 3rd-2:28 6th-2:28

Not that it matters, I just didn't want to cheat anyhow by picking a 400decent mile repeat or something..haha. I think next time I will go harder on this workout..Totals: 22.17mi/1:09:53/19.03mph

Got some Core in as well 15min.

Was going to stretch, but there was a form I had to fill out for Ironman as part of the application that took 4 years to fill out..It had like 20 questions..Like Why do you want to do Ironman..What are your athletic accomplishements/background...I should have done a screen shot of it before I sent it off. Crazy! Was a freakin interview. 

From Samantha Dean-Howard on Wed, May 12, 2010 at 17:46:50 from

oooh nice workout but need more info on those questions LOL ???

did they ask your weight, and measurements lol

From Scott Wesemann on Thu, May 13, 2010 at 13:23:15 from

Good to see you getting that core in. :P Hey, you are blog-slacking again!

From missy on Thu, May 13, 2010 at 15:37:50 from

No weight and Measurements lol.

I'm totally slacking. And will slack for a few more days me thinks...getting ready for this trip and I am a massive space case nervous wreck!

I have to fill out another athlete bio for something else, that is more involved..I will tell you about it. But it's kind of hard to write when you are a nervous wreck! Wish me luck on writing!


From vinh on Fri, May 14, 2010 at 06:50:24 from

Missy! Whoa, how many Ironmans are you doing next year lol? I plan on doing a 100 miler next year =) It's not an Ironman tho...Great training btw

From Samantha Dean-Howard on Fri, May 14, 2010 at 07:37:57 from

LOL im slacking on the blog tooo lol

From Toby on Sun, May 16, 2010 at 22:16:10 from

How was the race? DETAILS!!!

From Scott Wesemann on Mon, May 17, 2010 at 02:40:39 from


From missy on Wed, May 19, 2010 at 12:06:12 from

Haha Vinh..just one Full Iron, then a half the month before..which 100 miler are you doing? I'd like to do one at some point, but it's on the backburner while I'm focusing on the Ironman. ...I think a 100 miler is actually harder than an Ironman. The Iron probably takes more training, but, even with strong training, the 100miler would take me longer than the Iron to race. Plus, the 100miler beats your body much harder. The swim and bike are much nicer to the body than running...

Sammie...I love the blogging it's great fun..but Gee I run out of time! :P

Toby, I hope to write up my race report today, I have pictures's just I'm not a great writer, and it overwhelms a bit, especially with the volume of thoughts I have to organize. :)

Scott...U are right! I have no comeback..haha.

From vinh on Wed, May 19, 2010 at 12:21:20 from

Missy, I'm not sure which 100 miler yet. I'm focused on qualifying for Boston and hopefully running Boston next year. So maybe next Fall?

From missy on Sun, May 23, 2010 at 12:58:44 from

Vinh ~ I'm putting off a 50 or 100 for a while too...Maybe a 50 next summer. I'm pretty sure I will qualify for Boston again this year, but I don't know that I will be able to run it in 2011. It's too close to California Oceanside Half and Ironman St. George. I will ask my coaches about it. I've qualified for Boston twice and not ever gone! Oh well...haha.

Total Distance

Ran in the rain. Loved it.

15min Core 16min Stretch 

Brooks Launch Zeroed Miles: 3.04
From Scott Wesemann on Fri, May 21, 2010 at 12:43:56 from

Yay for core!

From missy on Sun, May 23, 2010 at 12:53:18 from

This might have been the only core for the week..haha...will do major stretching and a little core today..:)

Total Distance

Swim Fast intervals. 2050yd. Taper week.

Total Distance

Day off. Pre race.

From Scott Wesemann on Fri, May 21, 2010 at 12:44:35 from

I guess even Superwoman needs a day off once in a while. :P

From missy on Sun, May 23, 2010 at 12:52:44 from


Total Distance

Travel to St. George.

Pre Race "workouts" to loosen up:

Went to the lake swam about 500meters.

Bike and Run 10min each at the hotel...Well not in the hotel, did loops around the hotel and gas station. 

Stretched Legs about 10min as well.

Felt more than ready. 

Brooks Launch Zeroed Miles: 1.25
From Toby on Sat, May 22, 2010 at 21:43:05 from

Awesome bike ride this weekend - your legs falling off yet?!

From missy on Sun, May 23, 2010 at 12:49:08 from

Hi Toby! Well, after my first bike loop I thought my legs would fall off, since I was trying hard to chase Sarah Jarvis down, but shes been doing triathlon over 10 it was a hard chase..haha...My legs were really stiff and dead after that loop..the second bike loop I took easier, so I'm not feeling too bad..tired and a little sore. :)

Total Distance

Rest Day, sort of...traveling home from St. George. :D

Total Distance

Run with Blackie on the Trail.

Brooks Cascadia Zeroed Miles: 5.83
From Burt on Sun, May 23, 2010 at 00:41:42 from

How's that race report coming along?

From missy on Sun, May 23, 2010 at 01:57:17 from

I'm just too freaking lazy! ;)I might try and get to it tonight or tomorrow..Thanks for asking. :D

Total Distance

30min Stretch

15min core

60min Bike on Trainer, w/5x5min @ 95 cadence Hard, 1min recoveries.

Total Distance

Swim 3150yd, crazy Exhausted this week, and today, but still had a quality workout.

Run: Waited till after a nap, and close to the end of the day, to see if I could beat whatever is dragging me down. Extreme fatigue and some very sharp headaches...Planned workout was 15min wu & wd w/alternating miles starting with 6:30pace, then 8pace recovery. My Garmin died on the warmup at mile .75. (I guess you aren't supposed to leave it on for 2 days.) Ran back home for the old fashioned stopwatch. Luckily I have a run where I know the 1/2 and 1 mile marks. Mile 1~6:20 Mile 2~7:00 (Oops..woah horsie) Mile 3~6:07 (Downhill) Mile 4~7:53 Mile 5~6:18 By the WD I was feeling it, jogged slowly home. Total: 1:01:37/7:40pace

Brooks Launch Zeroed Miles: 8.03
Total Distance

Swim 3650yd.

Bike 25.06miles

Stretch Legs 15min. 

Total Distance

Kidarelay Loop 1~25.8miles (Bike) 1:19:53/19.4mph

Kidarelay Loop 2~25.8miles 1:18:27/19.7mph

Kidarelay Run Loop 6miles/42:40/7:06pace

I would have liked to do one or two more Run loops but I just got too cold, and it was windy, and dark. Next year! I will get a team and race it. This is my coaches race, I came out to help out a bit and to just train. 

Brooks Launch Zeroed Miles: 6.00
From Scott Wesemann on Sun, May 23, 2010 at 02:41:23 from

wow wow wow! You really put in some miles the last few days. Hey, it's good to see you bloggin' again :)

From missy on Sun, May 23, 2010 at 12:46:17 from

Thanks Scott. :)

Total Distance

Slept 3 hours after getting home from Kidarelay. The race had been called off due to weather conditions. I was planning to leave early anyhow since I needed to get over to Timp Trail volunteer. Got there at 5a.m. Brought Shaun Christian some home brew coffee..he likes it black..ew! I drink mine sweet and creamy. It was freaking cold and wet! I saw Crockett there, Missed Twinkies, since his Twinkie shirt was covered...and saw Amy Perez off...she looked cold in her shorts! :) I was very proud of the athletes who ran today.

As for me, I am tired, cranky, and dehydrated feeling. I'm sure I'm pleasant to be around. 

From Scott Wesemann on Sun, May 23, 2010 at 02:43:03 from

Black coffee is gross. Hope you're having a great weekend! Get some sleep already.

From missy on Sun, May 23, 2010 at 12:45:46 from

I always thought it would be cool to be able to say, "I drink it black" but ...I just can't do it!!!

From Toby on Sun, May 23, 2010 at 22:02:14 from

Get a good long nap - that always takes away my grumpies (maybe a cherry coke too)!

From Samantha Dean-Howard on Tue, May 25, 2010 at 18:13:51 from

sleeeppp.... hope your crankiness isnt as bad as mine lol oooh cherry coke I love that dont have it over here though !

From Kelli on Tue, May 25, 2010 at 19:27:50 from

I thought coffee (especially sweet) makes people less cranky??? No???

From missy on Sun, May 30, 2010 at 00:52:23 from

Yeah, Napping is soooo good for athletes like us...Growth Hormone is released every time we sleep and exercise...Joe Friel (Triathlete's Training Bible)..Recommends 2 naps a day..haha. And of course, we have to do two a day workouts..that is 5 growth hormone, a day..

Kelli, maybe I am too used to coffee...Maybe I should have put real sugar in it, instead of Splenda..haha.

Total Distance

Spontaneous run. Was actually easier than I thought it would be. And really fun. 30.13miles/4:45:59...hit 30miles at 4:44:44..haha..should have stopped there, it was a sign.

30min Leg stretching. 

Brooks Launch Zeroed Miles: 30.13
From Burt on Wed, May 26, 2010 at 01:08:38 from

Remind me not to be anywhere near you the next time your spontaneity erupts. Who knows what could happen?

From Derunzo on Wed, May 26, 2010 at 08:13:59 from

That's a long please do not swear spontaneous run!

From Scott Wesemann on Wed, May 26, 2010 at 18:14:46 from

I love spontaneous. That is just awesome! Very nice.

From Kelli on Wed, May 26, 2010 at 18:57:54 from

Holy cow, woman! That is crazy! Did you just keep running with no plan the entire time? You were like Forrest Gump or something!

Hope you are feeling well post super long run.

From missy on Thu, May 27, 2010 at 01:01:14 from

Burt, like I have said before I are funny & Perceptive.

Derunzo...YEP! :)

Scott..I need more spontaneity, get's tricky when you are coached. Tho, they say it's fine if I need to do something like this every so often. I just need to be smart about when, like not too soon before a race.

Kelli: What happened was, I emailed my coach that a.m. asking if we could schedule in a longer run to accompany a friend, and to see if I COULD run long anymore. My longest run since Jan. has been I believe 11 miles. I commented in that email that I didn't even know if I could run 13.1 miles anymore. So, this planted a the afternoon The idea sprouted and I just had to go run and see what I had in me. :D

There was a plan. My plan was 30-40-50miles..somewhere in there. But within reason..I didn't want to injure myself. So I smartly stuck with the 30.

And, thanks, I do feel well, I ran slow enough that I'm recovering. :)

Total Distance

Walked 4 miles.

From Scott Wesemann on Wed, May 26, 2010 at 18:15:14 from


From missy on Thu, May 27, 2010 at 00:53:36 from

It's True! I was feeling super wimpy this day..

From Scott Wesemann on Thu, May 27, 2010 at 12:55:59 from

Well, sure. 30+ miles will do that. Ha. You are far from a wimp.

Total Distance

Recovery ride, post Long run. 35.25/1:56:09

Open water swim @ lake, unknown distance. Will undershoot and say 500yd. We spent a lot of time talking about swimming. I love open water swim..I don't know why it scares people. 

Total Distance

3350yd Swim. Waited till 2:30pm to get to the pool..last possible time to still manage 2 workouts today. Felt really off, but still managed a decent quality swim.

Ate some cookies and icecream (and 1.5scoops whey protein powder for good measure) pre run.

Hit the track late as I always seem to do..7:30pm. I started my warmup on the track and after 3 laps I thought...why?!?!!? So I went off into the grassy area surrounding the track and ran another 3/4 miles. I felt pretty stiff, and stretched each calf 45 seconds. I don't normally stretch pre run, but in this situation it was necessary (Post 30mile run/still in recovery.)

Intervals (a fun sort of reverse order):

1600 on 6:02 400recovery

2x800 on 3:14/3:12, 200m recovery inbetween

2miles easy(1 mile sidewalk/1 mile grass)

8x200 on 42,39,41,37,39,39,40,39

1mi wd on track Barefoot.

I felt really good by the end of the workout, the 200's were like candy. SO fun for my legs. The grass was a good choice for many to slow me down for a truly easy pace.

Asics Gel Hyperspeed 3 Miles: 7.00Barefoot Miles: 1.00
From Samantha Dean-Howard on Thu, May 27, 2010 at 07:03:06 from

Nice workout :D

that track one is great pyramid somewhat I loved these sessions in the old days and I am hoping to get back to them lol

well done post run fooooood ????? ice cream maybe LOL

From Toby on Fri, May 28, 2010 at 00:01:49 from

You are a powerhouse Missy! How are you going to swing you double workouts with school out? Put your spunky youngest daughter in charge (Eliza?)? :)

From vinh on Fri, May 28, 2010 at 18:48:37 from


From Scott Wesemann on Tue, Jun 01, 2010 at 13:07:18 from

Blog slacking again?

From missy on Tue, Jun 01, 2010 at 17:44:32 from

Aaaaaaaaaahhhh Yeah, slacking Scott. Thanks for the'm not really but I joke I am adhd..I sure feel like it sometimes...lolz..

Sammie, I think I did have icecream's weird because I never have been a big icecream person. Hmm.

Toby: Well, The double workouts wont be too bad...Eliza is my youngest and she is almost 9. They are pretty independent now. I'm going to need to get up early for one...will try and get one in before they wake. Then I will be gone for only a part of their waking hours. :D I woke at 6:45 today. That was hard!

V~ :D :D :D :D :D

Total Distance

3600yd swim (1600yds were kicking drills!)

Total Distance

20.10mile bike

Tempo run. Warmup and Warmdown with 5 miles at 7:30pace sandwiched between.

6minutes stretching 

Brooks Launch Zeroed Miles: 7.62
Total Distance

Stretch/Foamroll 36min

Total Distance

Brick workout:

24.76miles on bike

4.08 run 

35min foamroll/stretch 

Brooks Launch Zeroed Miles: 4.08
Total Distance

Cycle 29.03mi

14min MyoRoll 

From Scott Wesemann on Tue, Jun 01, 2010 at 18:25:02 from

Is a Myoroll like a mayo roll? hmmm. No core, but at least you're blogging again. Excellent!

From missy on Tue, Jun 01, 2010 at 18:47:10 from

I think core thoughts while I ride my bike and run and swim. Does that count?

Uh...Myoroll is kinda like Foamroll/myofacial release shortened.

But, now I really want a cinnamon roll.

From Burt on Tue, Jun 01, 2010 at 18:51:31 from

Don't stop her now. She's on a roll!

From missy on Tue, Jun 01, 2010 at 18:59:56 from

I've missed you Burt. :D

From Burt on Tue, Jun 01, 2010 at 19:08:11 from

I know. I'm your 3rd favorite after Vinh and Scott.

From ChrisM on Fri, Jun 04, 2010 at 05:13:48 from

14 mins eating rolls sounds good!

missy, you got mentioned in my vlog a while back!

Total Distance

Brooks Launch Zeroed Miles: 7.94
Total Distance

Hiking & Rest

From Scott Wesemann on Mon, Jun 07, 2010 at 19:29:34 from

Don't feel guilty about counting hiking miles :P

Total Distance

Bike 19.13mi

Track Intervals and warmup avg pace 6:26.


Asics Gel Hyperspeed 3 Miles: 3.51
Total Distance

5 mile run

swim 3300yd 

Brooks Launch Zeroed Miles: 5.00
Total Distance

Foamroll/Stretch 30min

From Scott Wesemann on Mon, Jun 07, 2010 at 19:30:09 from

Not seeing alot of core in there this week. Hmmmm.

Total Distance


Ride 31.45mi

Run 3.15mi 

Asics Gel Hyperspeed 3 Miles: 3.15
From Scott Wesemann on Mon, Jun 07, 2010 at 19:31:19 from

These short blog entries just aren't going to cut it. We need some meat. :P :P

From Toby on Tue, Jun 08, 2010 at 23:59:01 from

Where's the meat..meat...meat...meat.....

From Samantha Dean-Howard on Thu, Jun 10, 2010 at 08:03:21 from

yeah we need protein meat meat meat lol

Bricks dont tase very nice sorry but theyre just to hard to chew :O

From missy on Thu, Jun 10, 2010 at 17:34:58 from

You all are too cute. :) I will try and make some more interesting entries. This week I have had a lot of mandated rest days by the coach. So nothing to write about lately...Hoping all this rest will super charge me.

From jun on Tue, Jun 15, 2010 at 12:43:27 from

Remember when you used to post here? Those were good times.

From Toby on Mon, Jun 21, 2010 at 21:40:37 from

Missed you Saturday!

From jun on Tue, Jun 29, 2010 at 16:59:46 from

Every day I look to see if you've posted a new workout and every day I'm disappointed. Busy much? Ha.

From missy on Wed, Jun 30, 2010 at 13:30:55 from

Aww Jun....Oh..That makes me feel good...not that you are disappointed..but that you care.

I know it Toby...I was feeling really unwell on Saturday, would have been fun for a get together..I was in bed most of the day.

From missy on Wed, Jun 30, 2010 at 13:31:26 from

Oh And I will post one now just because you all are so sweet. :D

Total Distance

Just walked today 1.5 miles. 

Total Distance

Had a rocky night, and feeling sick. Walk 1.5 miles.

Total Distance

Hellooo :)

Quick update...I haven't been training much for a few weeks and took a break from quite a few things including blogging. :P

This was my first day back. Got up early to avoid the heat and Tan lines. Started my Brick at 7am. Rode up to Vivian and back from my home. 17.66miles. Then a 2.85mile run around my neighborhood. Easy pace.

Then 9:30pm I decided I was bored and restless so I went and longboarded along Timpview Drive a couple Out and Back loops from my home. 3.5 miles each = 7miles boarding. :) 50min

Come to find out I'm pretty good at texting while riding in the dark. 


Brooks Launch Zeroed Miles: 2.85
From jun on Wed, Jun 30, 2010 at 14:04:21 from

Texting on your bike or your board.

Nice to see you back, we've missed you.

From Toby on Wed, Jun 30, 2010 at 14:15:49 from

Everyone needs a break! Glad you got a good one! Good to see you back!

From Burt on Wed, Jun 30, 2010 at 14:16:14 from

Glad you discovered that hidden talent.

From missy on Wed, Jun 30, 2010 at 14:32:31 from

On Z Board Jun...I don't want to see myself trying to text on the bike. Haha.

Thanks Toby. :D Hopefully the rest was enough. I'm still trying to fig out what my deal is...getting all vitamin and health food if I wasn't weird about food before.

Glad I could make you Glad Burt. :)

From Sammie Howard on Thu, Jul 01, 2010 at 08:16:19 from

Im on Vitamin tonic for old people or people who have had an operation recovering lol tastes quite nice

Hope your feeling better sooon (((((((((((((missy))))))))))))

From Scott Wesemann on Thu, Jul 01, 2010 at 14:06:21 from

Missy!!! Welcome back to the blog. Woohoo!

From Kelli on Thu, Jul 01, 2010 at 17:51:01 from

Oh come on, tan lines are the best!

From missy on Sat, Jul 03, 2010 at 23:03:21 from

Oooh Yummie Yum Sammie. I want the Old people tonic recipe. :)

I befriended a crazy health nut genius guy at a natural food market here in town..He's been giving me some instructions on getting healthy. One of my fav is:

Liquid B-12 (with folic acid and B-6)

Liquid Chlorophyll (From Mulberry Leaf)

Add that to a cup of water...Yum. I quite like it..Make me feel good too..light and clear minded.

Thanks Scotty Scott Scott. :)

Kelli, my back looks like...someone painted brown designs on my's looking better thanks to fake tanning.

Total Distance

8 a.m. Ran "Hills" Five 4 minute hill repeats at easy pace. Well and then back down. 5.62miles total with wu and wd.

3:15 p.m. Back in the pool after several weeks off. Felt like I have backtracked some. I took it really easy pace wise..thought about form and breathing. 3250yds.

Brooks Launch Zeroed Miles: 5.62
Total Distance

6:15 a.m. 20miles Bike. I felt really weak today. Lucky me, it was supposed to be an easy workout anyhow.

10:30 p.m. Went Long Boarding 3.5 miles. Was feeling restless, but come to find out I was still fatigued for the board. Was really pretty and nice out...I enjoyed the solitude.

Total Distance

Sick all day...slept most of it. Walked 1 mile.

From Burt on Sat, Jul 03, 2010 at 22:47:06 from

Not a good time to be sick. It's a holiday!

From missy on Sat, Jul 03, 2010 at 22:56:01 from

Ahh I know! Everyone eating yummy junk and I just get to watch them. :P Happy 4th to you Burt!

Total Distance

Got up early, felt much better today. But I slept hard and don't think I moved all night and woke with my right clavicle hurting. SO swimming was out..Just picking up a gallon of milk kills. So I waited all day and tried light movement with my arm to see if it would work the kinks..pinched nerve, or whatever it is out..but to no avail.

I went to the mall to look for a parade worthy shirt. I will be riding with other Fezzari cyclists in the Provo Freedom Parade on Monday. I hadn't heard back from Heath what the dress code was so I went looking for something festive and came home with Well...Black and White.. That is what I wear..Haha. 


So I spent 2 hours at the mall...Bleh..and on my drive home Heath finally tells me that I should wear a Fezzari Jersey which I don't They will bring me one..hope it fits as cute as this tank I bought. :P

It's getting dark..might go boarding again..if I do I will tell you. Happy 4th of July Eve everybody! :) 

From jun on Mon, Jul 05, 2010 at 00:06:33 from

Great shirt. Sorry about your clavicle. That doesn't sound good. I was watching a Tri today on TV and thought of you. I can totally see you in there with those national competitors eventually. Get better and get at it. Climbing this week?

From Sammie Howard on Tue, Jul 06, 2010 at 04:48:12 from

OOOOH sorry about your hurting hun..... hope it is better soon, hope the festivities were festive :))

From missy on Tue, Jul 06, 2010 at 11:26:34 from

Hiya Sammie and Jun! :)

Clavicle is doing better. I was able to swim yesterday..tho it still feels off. Crazy huh? Maybe I need to lay off the's probably knocking me out too much.

I'd Love to Climb Jun. :D

And yes the festivities were festive..there were approx 200,000 spectators at the parade. Tho my part was boring...There were many types of Fezzari cyclists..There were these crazy stunt dirt bike kids going up ramps and doing flips with us along the route. So you can imagine a girl on a tri bike is going to be relatively boring..haha.

From Burt on Tue, Jul 06, 2010 at 12:02:44 from

Boring? You were the eye candy!

From Scott Wesemann on Tue, Jul 06, 2010 at 15:19:50 from

Hope you get feeling better soon. It is good to see you back blogging again though and finally posting up some pics :)

From vinh on Wed, Jul 07, 2010 at 08:48:15 from

Missy! I miss you! Sorry I've been the biggest blog slacker. I hope you are doing well in training. Ran my first ultra this past weekend! Badwater, watch out! =)

From Toby on Wed, Jul 07, 2010 at 22:14:56 from you were the eye candy at the parade ;)

From missy on Thu, Jul 08, 2010 at 04:48:58 from

Well, we all know I'm the biggest blog slacker here Vinh. So you are off the hook! You beat me to An ultra! I need to get crackin.

Um Burt...Toby..Eye candy for grandpa's maybe..lmao.

Thanks Scott. I am certain my health will get to 110%. :D

From Toby on Sat, Jul 17, 2010 at 22:53:57 from

Where is the Scofield race report?

From missy on Fri, Jul 23, 2010 at 19:13:36 from

It's coming Toby! :D

Total Distance

36.55miles Bike

Total Distance

Swim 3000yd

Total Distance

Run. I'm in recovery from...not feeling well.

Brooks Launch Zeroed Miles: 5.94
Total Distance

26.50 mile Bike 

Total Distance

Track 6x400meters with a short WU. Took it easy due to being sick the night before. 14:11

After it got nice and dark I Longboarded 3.5 miles to relax some.

Asics Gel Hyperspeed 3 Miles: 2.00
Total Distance

Run 7.93

Swim 3700yd. 

Brooks Launch Zeroed Miles: 7.93
Total Distance

3000yd Swim

Total Distance

8a.m. Went to preview the Scofield race course. Rode 26.30miles 1:18:33

Tempo run immediately following: 5.52mi 42:13

Walked for about 10minutes to cool down then swam in the lake 6 minutes (was all I could stand without a wetsuit, goggles, earplugs, or a cap.) 

Longboarded 3 miles down Provo Canyon in the eve with Kids.

Brooks Launch Zeroed Miles: 5.52
Total Distance

Brick Workout

Bike 21.88mi 

Run 3.01mi 21:22 

Asics Gel Hyperspeed 3 Miles: 3.01
Total Distance

Warmup followed by Mile repeats on the road. The first two had some nice downhill. The last felt uphill and I was fatigued. 5:40, 5:47, 6:18

Asics Gel Hyperspeed 3 Miles: 5.50
Total Distance


15.38miles Bike

5.93mile Run 

Asics Gel Hyperspeed 3 Miles: 5.93
Total Distance

1900yd Swim

Total Distance

Up in Scofield Pre race and set up Campsite along the Lake. We stayed at Madsen Bay the the Reservoir just 1.5 miles away from the race start.

5.33mile Bike to loosen up legs. Followed by a short run to do the same.


Brooks Launch Zeroed Miles: 1.50
Total Distance


Total Distance


Total Distance

Ran with Hubby nice and easy. Wore my Vff's which I am not used to but they felt fine the entire run. It was super hot and I carried water to drink, which I never used to do in my rookie days of running. Now with increasing numbers of workouts I need to keep up with hydration and fuel so I can feel good the next workout! 

Vff's Sprint Miles: 4.07
Total Distance

Drove out to Midway to ride the BAM course I will be racing Aug 7th. I will be doing the Olympic Distance. The elevation is only slightly higher than where I am now..I am at 4850ft. And Midway is 5423 where I started. It was nice and COOL which I 8:30a.m. This course was nuts tho..I had estimated something crazy like 10 turns on the course but just now looked and there are about 20 turns. Way to slow the momentum down..haha. 24.48miles

Walked a few miles in the Evening. 2 to be exact. 

Total Distance

Coach Heath invited me to Bike Alpine loop with him and Sarah, Nate, and Spencer. They are all VERY fast and strong cyclists. Why he invited me I do not know. I was excited to do it, I had never rode it before. After about 13.5 miles with the group I started feeling faint and was worried I would get to the point of extreme fatigue and need to be picked up. So I turned around just a mile or two past Timp Cave Monument and went back home. It was also 97 Plus Degrees! (1pm, we started) Eeee. I want to do Alpine loop again but after my next race, on Aug 7th. I will start at 5:30am since I am not acclimated to the heat whatsoever. 29.74miles 

Had just a few hours to refuel and hit the Track for a group workout. I did a 1.25mile wu, then:

3x800 @ 33:17, 3:06, 3:11 

2x400 @ 1:20, 1:20

3x800 @ 3:11, 3:12, 3:07

Then just a little .25mi wd.

Total time 35:49 

Had great energy for this workout despite the heat, but then the efforts were short in duration, so not too big a deal. :D 

Asics Gel Hyperspeed 3 Miles: 5.04
From Toby on Sun, Jul 25, 2010 at 12:58:26 from

Ummm that is really tough!

I rode Suncrest today and thought maybe my next riding goal will be Alpine Loop, but after reading your report, I will need to train a bit more :) Way to stick with it and not faint (that is scary)!

From missy on Tue, Jul 27, 2010 at 16:33:58 from

Toby. You Totally could do it! Two things kicked my butt on it..well 3 things:

1. Went with Wicked fast people. It's much easier at your own pace to do any workout!

2. Heat. I have not acclimated to 97degree workouts. Mine are all usually at 75 degrees or cooler.

3. Health issues..One being low Ferritin (Iron) Levels. I'm just so Tired all the time. :P

I'm going to try to do Alpine again after my next race. :)At my own pace. Haha.

From Toby on Tue, Jul 27, 2010 at 16:45:47 from

I'm never going to ride with you - YOU ARE wicked fast :)

Total Distance

Easy recovery Swim today. 2500yds. Had a 500yd wu followed by 1x50, 1x100, 1x150, 1x200. Repeat 4x. Still feeling Saturdays race, combined with, this weeks workouts, combined with my general low energy levels. So it was really nice to chill in the pool with no time requirements. :D

Wen't back to the gym later (8pm) for Weights. I haven't done any seriously since November, and felt really great doing it...super pumped. Probably led to sleep problems later! I worked chest and arms but cut it short to be on the safe side. So GOOD to be back at the weights. I really need to make it a priority. Makes me feel complete.

From jun on Fri, Jul 23, 2010 at 19:51:05 from

Man, I love the work ethic. Every time you go out you just go to kill it. Way to go, seriously. I'm so freaking impressed.

From missy on Fri, Jul 23, 2010 at 20:24:32 from

Jun you are too sweet. Thanks. :D

From Scott Wesemann on Mon, Jul 26, 2010 at 12:54:38 from

Good to hear you are back at the gym. Nothing feels better than a good work out on the weights.

From missy on Tue, Jul 27, 2010 at 16:36:56 from

:D Totally! I'm kinda bummed. I am too tired right now from my a.m. workout to do weights. Maybe I need to do weights first.

Total Distance

Was going to run a 12 miler early this a.m., but I was only able to sleep from 1:30a.m. to 3:30a.m. Very fitful night. Got tired just about 5:30a.m. when I was supposed to be running already. So impromptu rest day. I will run tomorrow instead, Let's hope for feeling great. :D

Oh, I did foam roll my legs and golf ball my feet. That was good.  

From Burt on Sat, Jul 24, 2010 at 21:46:47 from

Sorry about the fitful night. What's up with that?

From Scott Wesemann on Mon, Jul 26, 2010 at 12:53:08 from

Hey! You're blogging again. Woohoo!

From ChrisM on Mon, Jul 26, 2010 at 12:56:02 from

missy is back!

From missy on Tue, Jul 27, 2010 at 16:38:00 from

I have no idea why my sleep is off. Happened again Sunday night. I think it is stress. Need to do some Yoga like you Burt! :D

Hi to you Scotty and Chris! :)

Total Distance

Got up early (5:45a.m.) and ran with Hubby. We went nice n slow up Provo Canyon from our house and back. 12.05mi 2:00:21/9:59 I'm officially starting training for St. George Marathon. This is my longest run since January. We will see how that goes. :P

Brooks Launch Zeroed Miles: 12.05
From Burt on Tue, Jul 27, 2010 at 18:24:21 from

Go Missy! Marathon Missy that is.

From Burt on Tue, Jul 27, 2010 at 18:24:36 from

I'm just being dork. I mean, silly.

From Toby on Tue, Jul 27, 2010 at 22:20:25 from

Nice workout! I love Provo Canyon - especially in the fall!

From missy on Thu, Jul 29, 2010 at 00:35:58 from


Total Distance

I got too much runner high yesterday and just did WAY too much all day and then even tho I was tired, I could not rest. I had yet another rough night! So instead of fighting it I slept much of the day. No workouts. I did Foam Roll (40 minutes) right next to hubby while he watched a Kevin Costner baseball movie. I'm sure he loved my endless comments. :D

Total Distance

Bike-Run-Bike Brick

Kept thinking I had already posted this.

Hit this brick early a.m. Any workout before 9am is early for me. :)

Biked 15 @ 19.7mph (below 21mph goal)

Ran 3.03 20:56/6:55pace (goal 7pace)

Biked 10 @ 19.2mph (below 20mph goal) 

Then a bike wd for a total of 31miles This is kind of a bummer post but I just thought I'd show that I don't always have an amazing day..haha. :D

 I used the Roll for 30min also. I have been doing this instead of stretching as much.

Asics Gel Hyperspeed 3 Miles: 3.03
From Toby on Thu, Jul 29, 2010 at 23:07:48 from

Glad to know you are human like the rest of us :)

So I rode Alpine Loop (part of it - just shy of the summit coming from the Alpine side) tonight. You should have ridden with me, then you would have felt really fast :)

That is a sweet ride! The views were awesome, but it is a climb. I hope I can walk tomorrow!

From missy on Fri, Jul 30, 2010 at 18:32:49 from

I'm so proud of you! Yay. :D I'm doing part of alpine in the morning (Saturday) I'm nervous as hell!I don't know if hell is nervous...but EEK. I'm going to swim a mile in Utah Lake, Ride to Timpanooke camprground and run 8miles up there, then ride back. We will see if I make it! :P

From Toby on Fri, Jul 30, 2010 at 23:15:18 from

I'm not sure what side is harder to climb - Provo or Alpine. But that is some good training!

Can't wait to hear about it! You ROCK!

Total Distance

Had a 10miler planned for this a.m. @ 8pace. Hit it in 77:42/7:45pace. This I did in two loops. Stopped for 2 sec at home to grab some Hammer Gel and water. I Have been trying to fuel during workouts to get my body used to race day situations. By Ironman next May I need to have the nutrition down pat. I have just barely started fueling during workouts and I hope to have some good experience before my Half Iron at the end of August.

Swam 3350yd this afternoon. I haven't been swimming much lately so this was kind of hard. I felt really distracted and not focused..Noticed people staring at me swimming and really haven't ever noticed that before. Weird. I must have been splashing alot.

Foamroller, golf and Tennis ball fun 22min 

Started taking a low dose Iron supplement today. I have managed to get 150-200% of my Daily iron just in food, well for a week and a half now. It takes forever to restore Iron come to find out. Can take 2-6 months. Wish me Speed on that. :( Anyhow if you aren't up to date, I had my blood tested and my ferritin is pretty low.

Brooks Launch Zeroed Miles: 10.02
From Burt on Thu, Jul 29, 2010 at 00:45:33 from

Avoid high power magnets, too.

From vinh on Thu, Jul 29, 2010 at 06:12:13 from

Missy! Nice workouts =) I take iron supplements too. I feel it has helped me over the past few months.

So I'm not so sure I'll be ready for STG. You are going to leave me in the dust. I start my training next week...I've been trying to recover from my ultra since I ran it lol 3 weeks ago. Darn stress fractures! Hope all is well with you!

From Scott Wesemann on Thu, Jul 29, 2010 at 12:02:23 from

Missy! You're back to blogging. Woohoo! Hey, nice work out today (yesterday). I am still not quite sure how someone swims that far... especially after running 10 miles. Nice work.

From missy on Fri, Jul 30, 2010 at 18:30:08 from

Haha Burt. :P

Vinh. NO NO NO on stress fractures. That can't happen to you. :( I hope you heal quickly. Truthfully for St. George, I Have no idea what to expect. ... as for the iron, I hope I notice a difference. How many mg are you taking in one tablet? I'm taking a low dose of 25 plus about that much from food sources as well..

Scott. If you swim slow you can swim forever.:)

Total Distance

South Fork Repeats Brick

Started just after noon in the 48% humidity. It ended up being an amazing fun workout. Rode from my home to Vivian, then rode to the top of South Fork 3x hard. Total 42.26miles (2300elevation gain)

Right when I got home I ran 4 miles/7:50pace off the bike and by then it was scorching hot..glad I drank tons on the bike..56 oz to be exact. :) The last bit of my run I was so tired it was funny to me...usually I never find that funny. I must have been delirious.

Went with coaches group at 6 and swam a little over a mile in Deer Creek Reservior. I don't know what it is but I love love love open water swim. 



Asics Gel Hyperspeed 3 Miles: 4.07
From Toby on Sat, Jul 31, 2010 at 22:43:53 from

That is a FREAKIN' huge workout, my friend! How did today go up AF canyon? Way harder than my Suncrest ride that is for sure!

From missy on Sun, Aug 01, 2010 at 01:58:06 from

Ah Toby. Health problems keep creeping up. I will get them figured out. I just rested today. I will try and get a long run in the a.m. We shall see. :) Thanks for asking.

Total Distance


Total Distance

Surprise! I rested today too. :P Not feeling well again. Will spare you the long story. I did wake at 4:30am to join a club in a swim/bike/run excursion but was just not well enough. Then Plan two was to run with hubby at 5:30am. We got a half mile into it and he was we walked home and I Fretted till about 7:30 and went back to bed. 

VERY happy news is my 7th grade son Jordan barely made weight to be in the middle weight division of tackle football, and his preferred coaches team! We helped him drop 5 pounds by restricting carbs and sodium. He made it by a Half Pound! :D

My family went camping so I could have some time to myself..I went to Barnes and Noble and looked at cook books and Nutrition books, for 5 hours!

Then I went home and made Amaranth Carrot Cookies, and had 3 of them with Almond Milk.

6Tbsp Veg Oil

1/2 c.Raw Agave Syrup

6 Tbsp Water

2 c. Amaranth Flour

2/3 c. Arrowroot Starch

1 tsp Baking soda

1/2 tsp. sea salt

1 tsp. Cinnamon

2 tsp. Vanilla 

2/3 c. grated Carrot

2/3 c. Raisins 

Preheat oven to 350 Degrees. Lightly oil cookie sheet. Combine dry ingredients. Combine wet ingredients in a separate bowl. Mix wet with dry, and add carrots and raisins. Use a medium size spring scoop or..what I did was roll the dough between my lightly oiled hands. U may want to press them a little flat or you will get a little round cookie. Cook till lightly brown. I made my cookies really small, which would yield 24 cookies. Baked for 12 minutes.

Oooh Just had a 4th. Those are filling. O.o


 I love you so here is a pix. :D

From Burt on Sun, Aug 01, 2010 at 02:58:13 from

Those look....healthy.

And delicious!

From jun on Sun, Aug 01, 2010 at 18:55:49 from

Let me lead in with "mmmmmmmmmm" and end with "jealous!".

From Scott Wesemann on Mon, Aug 02, 2010 at 12:29:07 from

Congrats to Jordan. Soo cool. Nice to see you blogging and posting pics again.

From Toby on Mon, Aug 02, 2010 at 22:34:55 from

Sorry you weren't feeling well! That stinks! I LOVE book stores - it is like going into a candy store! Cookies look delish!

Total Distance

Ran with Hubby in the eve. It was pouring rain the half hour before we left. We got lucky and it was clear our whole run, yet really humid. Got home after sunset. Very nice run with hubby at 10pace.

Brooks Launch Zeroed Miles: 12.08
From Toby on Fri, Aug 06, 2010 at 00:22:04 from

That is AWESOME your hubby will run 12 miles with you! I have been loving all this rain we are getting!

From missy on Fri, Aug 06, 2010 at 00:29:54 from

The rain has been soothing for me this week. Sometimes it makes me gloomy, but I have been loving it as well! :D It was particularly nice to have my hubby along, since I was feeling terrible. Haha.

Total Distance


Total Distance


Bike 36.23 miles

Run 3.04 miles

Was hot and I took it relatively easy. 

I've been alternating in my asics racing flats on some shorter runs just to give my feet a different feel. I usually just use these on the track. I really like the minimalist feel. 

Asics Gel Hyperspeed 3 Miles: 3.04
Total Distance

Went with Sarah J. and Coach Heath. We previewed part of the BAM course. We talked about pacing on the bike relative to the terrain. I wasn't a fan of the course when I rode it a few weeks ago, and was still undecided as to whether I wanted to race or not. I kind of like the quirky winding bike course. One of my gel packets (Accelerade Keylime Pie, YUM) fell out of my Bento Box...I was bummed, but didn't want to go searching for it. I still had another to eat. 18.06 miles

After we ran through the trails where the run will be. Without signs we kind of made up our own path. It is at Soldier Hollow on the cross country ski trails. Funny thing...We all had to pee at the same we found our own bushes. :D 2.77miles

So anyhow. Race is Saturday. I registered Wed Eve for it, $85 and that is with a $20 discount. TRI races are so freaking expensive. :P 

Brooks Launch Zeroed Miles: 2.77
Total Distance

Today I went and swam some. My left shoulder (my retarded side) was already sore from lifting on Tuesday, and then I made it worse by trying to correct my left side form too much. I have hardly swam much this month. I used to swim 10,000yd a week at least and I really have only swam 3000yd max a week, so I really have slowed down. You lose swim fitness 3x faster than run fitness my coach says...1800yd

I called my massage therapist for an emergency massage to work my shoulder, and also my right calf which is acting up again. I'm going to make it a tradition to get a massage the Thursday prior to any race I do. :D


From Toby on Mon, Aug 09, 2010 at 23:13:23 from

How was the race?

From missy on Tue, Aug 10, 2010 at 23:30:10 from

Oooh The race. I did it to finish and get exp...knew going into it I was not feeling well and not planning on placing. SO goal wise, I was right on target. It was extremely Hot and humid. This is the first race where On a run I thought, Oh my I want to quit. Haha. I had stomach cramping..and almost threw up, and I am not a throw up person. Very glad I raced tho. :)

Total Distance

Easy Bike 4.68mi & Easy Run 1.45 (Pre Race)

Brooks Launch Zeroed Miles: 1.45
Total Distance

Race Details To come

Brooks Launch Zeroed Miles: 6.20
Total Distance

Recovery, Rest :)

Total Distance

Ez Recovery Bike 36.41mi

From samanthahoward on Wed, Aug 11, 2010 at 17:15:53 from

recovery 36 miles oh my Missy thats some recovery ride lol

From missy on Thu, Aug 12, 2010 at 19:49:17 from

Lol. I know my Coach tries to trick me by calling a ride of that distance "recovery" It just means I can't go fast. :)

Total Distance

Ez Run up Provo Canyon. 11.09/1:44:35

Ez Swim 2500yd.

Brooks Launch Zeroed Miles: 11.09
From Scott Wesemann on Wed, Aug 11, 2010 at 02:00:38 from

That doesn't sound easy to me Missy. :)

From missy on Wed, Aug 11, 2010 at 10:20:41 from

:)Well honestly the run felt like Crap but I didn't want to sound negative. It was tho, an "easy" Pace. It's what the coach ordered. Probably more easy would have been 10pace. I think I sped it up to 9:20's so I could be done already! ;)

From Bec on Wed, Aug 11, 2010 at 17:07:57 from

Look at your workouts young lady! I am really getting pumped for you and your big race coming up (Utah Half). I was planning on doing that this year but things went hay-wire for me. Anyway, rest that body up and good luck with the rest of your training!

From samanthahoward on Wed, Aug 11, 2010 at 17:17:31 from

your really going for a half distance wowsers your training looks good though

I cant find your blog for the aug 7 race ??

From Kelli on Thu, Aug 12, 2010 at 16:30:33 from

EZ and UP do not compute.

From missy on Fri, Aug 13, 2010 at 19:08:42 from

Yay! Bec said I was young. Don't tell her I'm turning 36 next Tuesday. ;)

Plenty of chances for another Half Bec. :) And ty for the luck, I will need it!

Lol Sam. I haven't blogged my last 3 races. I think what happens is I feel I have to make it fancy, and I get overwhelmed and just don't post anything. I will Make it a goal to post the last 3 races and make it half way between fancy and boring. :D

True Kelli! Hills are my weakness. Not so much on the run, but I can't stand hills on the bike. I need to get over that since St. George Ironman next may is brutal hill wise. Hills and I are going to have to make nice.

From samanthahoward on Sun, Aug 15, 2010 at 13:55:34 from

no need for fancy to tell us the details were ya came how ya felt, times thats all, not all races have to be some big huge blog less is more sometimes :))

Total Distance

Today was just a trying day. I get up at 6am to avoid the heat for a long ride..2.5 hours with hillwork. by 7am I was all ready to go and as usual went to top my tires to 120psi. My back tire was totally flat with an inch long gash in it. The tire had to be totally replaced so we decided to replace the other as well since it is 5 months old. I kept that one for a spare. 

In the mean time, I make a cake for Thomas' birthday from scratch. A sponge cake sounded good. It collapsed in the oven. Never in my life has any cake failed on me! So I make a new cake. This time a Pound cake since it is slightly faster to make (served with berries and icecream.)

At 4pm I go to pick up my bike. Went home and ate, got my gear on,  filled my speedfill waterbottle with Head, Prolytes, and water. 6:30pm, ready to get that ride in in just enough time before it's pitch black outside. I even had my helm and cleats on....and what on earth??? A FLAT!

Two Cakes. Two Flats. In one day.

At that point, I called it a day.

Took the tire in Thurs Morning because, I figured they pinched the tube when putting it in. They should fix it. Sure enough that is what happened. The tech at Fezzari pulled  the tube out and tried to inflate it. Nothing. There was a 5 inch long gash in the tube. He asked if I had heard an exploding sound. And I thought, OMG yes I did. But I didn't know what it was. I was in my house and heard a loud bang, and thought maybe it was a transformer popping. I even checked for broken windows, and a blown out computer. It was that loud. Come to find out, a tube inflated to 120psi will make quite a bang when popped.

So there you have it. My long long Day. :P 

From Burt on Thu, Aug 12, 2010 at 19:54:57 from

What a day.

From Toby on Thu, Aug 12, 2010 at 23:36:02 from

I shouldn't be laughing, but I am :) I always am nervous that I am going to get a flat tire - I am not very good at changing them! Hope tomorrow is better!

From Scott Wesemann on Fri, Aug 13, 2010 at 18:53:25 from

Wow, what a day! Two cakes in a day? Super mom! nice work Missy.

From missy on Fri, Aug 13, 2010 at 19:13:44 from

I actually, after the second flat, just went up on my bed and cried. I'm not a big crying person either. I had just had had it by that point. Lol. :)

Total Distance

Got up @ 5:45 for coaches group track workout. Mighty early for me. I only get up that early for a race. Well, in the instance of a race, it's more like 4:30a.m.

We did 20x200meters on the track with 1min recoveries..just walked 100meters. The first 17 were hit on 40seconds, the last 3 on 35seconds (was supposed to be all out but I didn't want to go faster, was worried about getting too sore.)

Total miles with 1.25mile walking would have been 5.88 but lets not count walking!

4.63/34:13/7:23pace with wu and wd. Didn't feel too bad, I did get more sore than I thought I would tho. Haven't done 200's in quite a while.

Later I went for a swim. Seriously feel out of shape in the water. I really have only been swimming 1x weekly average instead of 2-3x. 3500yd

Asics Gel Hyperspeed 3 Miles: 4.63
From Toby on Fri, Aug 13, 2010 at 21:51:36 from

Those are FAST! Way to do a double workout!

From missy on Fri, Aug 13, 2010 at 21:54:05 from

Thanks Toby. Yeah they were almost too fast. :)

Total Distance

Supposed to have done quite the workout today but felt sick. I started a ride at 7:30am (SO COLD!) but turned around at mile 2.5. Was feeling really fatigued and nauseated. You know how when you are about to throw up your mouth starts watering? Yeah. Went back to bed and slept/laid around till 3:15. I see the doc on Tuesday, hopefully we can get some things sorted out.

Oh, I guess I should put on here. 5 mile Bike

From jun on Fri, Aug 13, 2010 at 23:22:10 from

Really sorry you aren't feeling well. I hope it passes quickly and you can get back to your insanity.

From samanthahoward on Sun, Aug 15, 2010 at 13:50:04 from

hope your feeling better soon that sounds like the track work out has really took it out of you, so recovery is best eh! then you will be stronger :)

From missy on Sun, Aug 15, 2010 at 16:50:10 from

Yeah, I do need recovery. I am planning to take September through November really easy, and probably for the rest of the year, I will do only Utah Half and St. George Marathon. No other racing. Plenty of time for insanity later. :D

Total Distance

Almost didn't make this group workout. Same as yesterday I ate breakfast and felt like throwing up, weak, and shakey. Decided to go anyhow. Drove the 30min to Saratoga Springs where another athlete in our group let us use his lakeside home as our Transition area.

We swam in Utah lake, it was pretty chilly actually. I brought my wetsuit anyhow since I still need practice swimming in one, Glad I had it. We swam about 20minutes, not sure how far. Around 1000meters I'd say. It wasn't a hard pace.

The Bike was 52miles at 19.6mph. By about mile 40 my crotch hurt so bad, and I was numb at the same time. I wanted to throw up and felt like it was hard to breath. So we stopped for a sec and Heath adjusted my seat. I need to get re fit on my bike, the seat may have slid back over time. I feel pretty stretched out between the saddle and bars.

Lastly, the Run. By this point I was fatigued, a bit low on calories. And it was hot. Good practice tho for Utah Half in two weeks. I didn't run super hard, but a good pace, more so just to get it over and done with. 7.89mi/1:04:12/8:08pace

Nutrition wise, I did get some good calories in, 900 over the 4 hours of endurance. Plus I took in a lot of sodium. 1200mg. I also took in quite a bit of sodium in before and after (another 1600mg.)  Seems to help with the mass water retention after long workouts/races. My goal is 250mg sodium and 200-250cal an hour or so for race day. I will keep playing around with what I take in. The tricky part is the ratio with really depends on conditions. I found it helpful that when I knew I was hungry and the Heed/Water mixture was too thin, I Had a Hammer gel handy I could eat, in the instance I Had too much liquid in my stomach already.

BOY, planning nutrition around endurance is like Babysitting. 

Brooks Launch Zeroed Miles: 7.89
From Burt on Mon, Aug 16, 2010 at 00:34:07 from

Nice workout Missy. Sorry you didn't feel good.

From samanthahoward on Mon, Aug 16, 2010 at 15:36:20 from

Wow missy huge workout Im so looking forward to this sort of training sounds complicated withe cals and sodium etc ! well done :)))

From Toby on Tue, Aug 17, 2010 at 22:09:39 from

I can't wait to hear about your 70.3!

Have you gone to the doctor to see why you are feeling so crummy? That was an amazing workout!

From Bec on Thu, Aug 19, 2010 at 00:31:23 from

Wow! Great workout Missy. That nutrition stuff sounds like it does take a lot of planning. Anyway, I am very impressed with your 'dress rehearsal' for your upcoming race.

From jun on Thu, Aug 19, 2010 at 11:43:35 from

What a fantastic workout. Sorry I didn't see it earlier. I think your estimates for nutrition are pretty spot on. Salt is the tricky one as the body doesn't need it prior to the workout and if it is cool outside it is always tricky when to take it. When its hot I think its easy, but otherwise a challenge. I think I have a pretty good system down now, but it has taken a long time to understand what my body needs. Good luck

From Toby on Mon, Aug 23, 2010 at 22:08:07 from

How was the race?

From Scott Wesemann on Tue, Aug 24, 2010 at 13:03:04 from

Way to tough it out Missy! That is pretty hardcore considering you weren't feeling well. Actually, it is pretty hardcore anyway. Nice!

From missy on Fri, Aug 27, 2010 at 17:44:07 from

:D Hi Peeps.

Sorry I know it's been a while, thank you so much for checking in on me.

I have been feeling pretty bad for the past few weeks and have taken a lot of time off workout wise. I don't know how much fitness I have lost..hopefully not too much.

Anyhow. I will be racing Utah Half tomorrow. My goal is to Finish. I will be mega pleased getting to the finish in one piece! :)

Tomorrow we are looking at High Humidity and warm Temperatures, scattered showers, isolated thunderstorms,and a little wind. Looks like a party!

Total Distance

Hi :D

Tomorrow is Utah Half! I did a little of each of the 3 disciplines to got the kinks out:

Bike 6.07 mi.

Run 1.37  mi.

Swim 850 yd.

This will be quite the first Half Iron. 1.2 mile Swim, 56 mile bike.

These past few weeks I have been under the weather so wish me luck tomorrow. All I want is to finish in one piece! :P 

Brooks Launch Zeroed Miles: 1.37
From Burt on Fri, Aug 27, 2010 at 17:48:59 from

Welcome to the blog.


Hey, good luck tomorrow. Say hi to eightkidmom for me.

From missy on Fri, Aug 27, 2010 at 18:04:11 from

Lol Burt. I know I know. Thanks for the good luck.

I will say hi to eightkidmom if I can find her. :D

From Bec on Fri, Aug 27, 2010 at 18:14:12 from

OK. I am SO SO SO excited for you! YAHOO!!!! I am already looking forward to your race report. You are my hero. You have been under the weather, somehow I know you still manage to kick some major behind! GO MISSY!!!!!

From missy on Fri, Aug 27, 2010 at 18:17:17 from

Bec, you are too mega sweet. U Put a smile on my face. :)This is an unofficial promise, I will blog this race report even if the race stinks! Thanks for poppin by Bec, and I hope you are recovering well.

From josse on Fri, Aug 27, 2010 at 18:30:36 from

Good luck on the race!! Should be lots of fun hope the weather is nice for you. Meaning not hot and not stormy but just perfectly cool so you don't over heat on the run.

From missy on Fri, Aug 27, 2010 at 22:43:01 from

Thanks Josse. :D Cloud cover would be nice. It will be very humid..72% So at least pray for cloud cover. :)Might get stormy on my run, but as long as the waves aren't super choppy and a wind doesn't blow me off the bike I'm good to go. Hehe.

From Scott Wesemann on Fri, Aug 27, 2010 at 23:45:46 from

Good luck tomorrow Missy!!

From Little Engine That Could on Sat, Aug 28, 2010 at 10:20:08 from

I followed a link from Burts page to your blog. I was reading your accomplishments and goals. Wow! You do rock!

Good luck on your race!!!

From missy on Sat, Aug 28, 2010 at 20:39:18 from

Thanks Scott, I think your good luck worked. :D

Oh, and you too Little Engine. :) About my accomplishments, I think it must mean I am compensating for something racing like this. ;P

From Toby on Sat, Aug 28, 2010 at 21:42:01 from

Saw your pictures on FB! Can't wait to hear the report! I'm sure you kicked some trash even if you have been other the weather - you are super woman!

From Scott Wesemann on Tue, Aug 31, 2010 at 00:47:24 from

Hey congrats on the race. Looking forward to the report... there is going to be a report, right?

From ChrisM on Wed, Sep 01, 2010 at 03:16:33 from

I can't find the blog report of the recent race! Arrrrrggggggghhhhhhh!

From missy on Thu, Sep 02, 2010 at 21:47:51 from

Okie okie,I finally did it! I made a race report and it took me forever and a day, so you better read it! ;)

I will see if I can get some more pix of me racing, there were a few people I know who got some pix of me there...

Race: The Utah Half (Triathlon) (13.1 Miles) 05:39:11, Place overall: 12, Place in age division: 1
Total Distance

Just completed my first Half Iron!!! :D

First off I have to say I'm extremely happy with how I pulled through and actually finished. I was figuring there was a 50-75% of having DNF (been pretty sick.) So going into this race, my goal was not racing, but getting through, and completing the entire thing. Finishing will be important for my mindset going into Ironman training November 1st. 

In my racing, my coaches like to go over race strategy and pacing with me..but for this race, it was..."just listen to your body and get the experience." I actually enjoyed doing a race like this, no expectations, really quite relaxing. :D

I woke at 4a.m. with only 4 hours sleep..Never get much sleep race night. I arrived at Utah Lake State Park about 5:15 and head over to transition to set up. I took the rack that was right at the bike exit so that I wouldn't have to run far in my cycling shoes (They don't flex.) I had some fun socializing with the other triathletes as I was really relaxed, not nervous like I have been at previous races. The set up was very much like every other race I have done, except I brought along some mosquito spray which a whole crowd of people borrowed...(The mosquitos were eating me even with the spray on!)

I head over to the swim with Megan, a girl I met at my first tri, Icebreaker, in the spring. We helped eachother zip up our suits, and swam into position.

I got some new Sables for this race, since someone stole mine at Scofield in July, expensive ($50) but the most comfortable goggles.


The Swim: Our swim wave took off just after 7a.m. It was all the women. I just love open water, so I really had a blast swimming the 2 loop 1.2mile swim. The only thing is my rhythm was off for the first few minutes and I kept inhaling a bit of water and having to stop and hack it out. I was very calm and collected and just kept swimming. For this race I got a new wetsuit, as my other is pretty warm. You really don't want to be hot swimming. This one is slightly less insulated, and sleeveless..I was totally comfortable, and love the feel of my arms free in the water. My official time was 47:30. I got out of the water somewhere around 45:00 and then took off my wetsuit before getting into transition because when I started running the tightness on my calves made them want to cramp. (Womens wetsuits are not made for my build.) I may end up cutting the suit just below my knees for my next season.


T1:  Normally my lollygagging in transition would make my coaches squirm but I didn't care and I don't think they did either. I just needed to be comfortable for this race. During the swim I noticed the volunteer earlier had wrote the wrong # on my arm so I had James (Who was waiting for his wife to finish her swim) change 232 to 238 on my arms and leg, which ended up sweating off anyhow. OH, and I applied chap stick. :D 2:25

The Bike: Just a few minutes into the bike it started to rain. I was excited, seemed adventurous, but it only lasted 5 minutes or so and it cleared up. About mile 5 I noticed my Speedfill watertank was loose and getting more loose every second, it started banging on my right calf and did so until mile 15 aid station where I stopped and asked for tape. No tape. But I did have my tool kit, and my friend Joe who happened to be volunteering ran over to help. The tank had to be unscrewed and taken off to fix the mount.This really probably only took about 3 minutes but it was wasted time. Because of construction there was a stoplight on the way out and back that would not be stopped by police. The police were there to observe and keep it save, but if we got a red light we had to stop. I got the red light both ways! :P At mile 32 or so, my chain fell off so I had to stop and fix that..Lol. All my stopping made me have to pass the same people 3 times. 2:51:43/56 miles

Nutrition wise, I had planned on 250 calories an hour but I found this was not enough. I did have a few spare items to eat in case. I ended up eating those as well. I noticed a trend in my first I thought, "wow..I really hit the wall, I'm going to tank bad on this race faster than projected." But what I decided to do was eat some more and see if it helped. It did. My timing was a bit off tho, What I need to do is eat Before I start tanking. If you are wondering, this type of race runs me about 4000calories burned.

T2: This was like the spa version of Transition. On the bike, I Had spit early on and it landed on my shoulder and dripped into my pit. This made for a nice rash growing under my I walked to the bathroom which was close to the transition bike entrance/exit where I was on the front line. I didn't run because my legs were starting to cramp. I went to the sink and splashed all over my body and rinsed my face. Since I wasn't worried about race finish time, I was going to be comfortable. I peed and blew my nose and walked back to get my running shoes, hat, and bib# on, I also took an SCap salt tablet..was starting to wish I had more to take on the run. 5:11


The Run: Just around the corner from Transition I saw coach Mahogani on the sidelines, I went over to her and yelled out.."Salt. I need salt. Do you have any?" It was just about basic like that. I am not a conversationalist during a race. :) She said she would have some by lap two. There was an aid station early on and I got tempted by a pretzel..I thought I can just suck the salt and spit the rest out, come to find out it wasn't super salty and I thought maybe I can eat it, I won't get too sick till later..I chewed it two times and spit it out. (Allergy) My senses came back, and I thought I can duke it out till mile 6.5. I also have recently had allergic reactions to watermelon (Throat closing up, rashing, itching, pins and needles in face, and swelling, nauseated stomach) and bananas so I wasn't able to eat those on the run either. I ended up eating a few orange wedges, and the rest of my calories came from Coke. I was not able to run fast at all, any time I sped up I would start to cramp. So I kept it a slow steady easy pace pretty even throughout. Mahogani did come through with the Thermolyte tablets, and I ended up taking 9 of them over the next 4 miles. I think these may have kept me in the race. 1:52:21/13.1miles

100 meters or so from the finish:

Normally I think a person would be really sad and ashamed not racing up to athletic ability but I was so pleased to just finish. Having a tough race grants you great experience. Knowing what can go wrong is probably more important for Ironman than having perfect races, and perfect health leading up to it. 


 I'm So Proud of Myself!!! :D

Brooks Launch Zeroed Miles: 13.10
From Twinkies on Thu, Sep 02, 2010 at 22:47:23 from

Way to go Missy. Congrats on completing your first Iron Half. Looks like it was a great day for the race.

You got first in your age group without even trying. Awesome.

From Burt on Thu, Sep 02, 2010 at 23:06:18 from

Great job on the chapstick, the nose blowing, the peeing, and the bathing. You did it, and you got the AD award! Way to go Missy!

From Toby on Thu, Sep 02, 2010 at 23:29:56 from

Burt - you totally missed the spitting and it landing in the arm pit :)

On a serious note, I can't believe you still raced feeling as crummy as you have been! What a rock star! I'm impressed at how aware you are of your nutrition. And when you need calories and salt. I just really like cookies and cherry coke :)

Nicely done Missy!

From Burt on Thu, Sep 02, 2010 at 23:42:47 from

Well, that was the reason for the bathing.

From jun on Fri, Sep 03, 2010 at 10:09:25 from

Missy, I'm so impressed. Sometimes having a relaxed attitude really pays off. I think sometimes that we can move faster and more efficient when we aren't thinking about trying so hard. What do I know though?

As for nutrition, I would agree that 250 calories with your level of effort (even when not trying) is not nearly enough. 300-350 should be a minimum. Have you looked into the First Endurance products? I can't say enough about them. They blow all the others out of the water 100 times over.

From ChrisM on Fri, Sep 03, 2010 at 13:58:57 from

nice work missy!

thanks for the blog!

That is pretty awesome considering how bad you felt, and you still won your age group!

It doesn't sound like you ate anything for breakfast? I have heard about some people eating ridiculous number (10+) of slices of jam on toast for triathlons

From Scott Wesemann on Fri, Sep 03, 2010 at 17:07:55 from

Congrats on your race Missy! That says so much about you that you haven't been able to train like you have wanted and have been feeling crappy, yet you still take first. Wow! I really enjoyed the report. Nice pics too :) Bout time you posted some ;)

From Oreo on Sun, Sep 05, 2010 at 23:58:58 from

Sweet!! Awesome. Kick-A. Keep it rollin

From samanthahoward on Thu, Sep 09, 2010 at 06:02:12 from

sweeeeet your bike is strong isnt it that was fast.... well proud of you Missy age group win in your first half iron man well done

loved the write up and the spitting in arm pit sorta thing Id do ha ha well its a half iron MAN !! no ladies here lol

Yeah toast and honey before marathons tooo I eat loads the night and the morning of a marathon never mind a half iron man lol oh the food I'm gonna eat lol ha ah aha WELL DONE MISSY :))))))))) x

From jtshad on Mon, Sep 13, 2010 at 08:26:44 from

Congrats on a great race, you should be proud of yourself!

From Toby on Tue, Sep 14, 2010 at 22:07:06 from

Still alive down there in Provo?

From Walter on Wed, Sep 22, 2010 at 00:46:05 from

Nice Job Missy. You were more prepared than you thought going into this race. Keep up the good work.

From ChrisM on Mon, Oct 25, 2010 at 04:49:23 from


We are missing missy again!

From Bec on Sun, Nov 28, 2010 at 12:28:04 from

You do the tri and then you no longer blog? We need you back Missy!

From missy on Mon, Nov 29, 2010 at 00:30:59 from

Oh, Bec! I'm just on extended vacation..haha. I will come back sometime this week! Maybe, kinda, sorta, probably, idk....:P Thanks for coming by. :D

From missy on Mon, Nov 29, 2010 at 00:33:27 from

The truth is this race kinda sorta really sucked, but I'm still glad I did it. I took September and October totally off. September a few workouts, and October none. Maybe I'm too old for this! :P Seriously tho, I'm back and really taking it slow, gearing up for Ironman in May, and I need to pace myself. :D

Total Distance
Brooks Cascadia Zeroed Miles: 32.22Brooks Launch Zeroed Miles: 333.91Brooks Burn 3 Zeroed Pink Miles: 15.21Brooks Burn 3 Zeroed Blue Miles: 25.00Asics Gel Hyperspeed 3 Miles: 190.90Barefoot Miles: 1.00Vff's Sprint Miles: 4.07
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