Dave,

Thanks!  The race felt 100% on plan.  (Except the last 4 miles of the run when
my stomach decided it didn't like: Gatorade, bananas, or coke.  A person should
only take in so much water at that point, and gel wasn't going down well without
it :)

I am still traveling so I haven't had time to work on the race report, but it
will come.

(The bike course scenery is a lot like the standard "Desert" background on the
CompuTrainer software.)

(The bike course is a lot like Hines. You never know what direction the winds
are going to come from, but they are always there.)

- Cheryl

--- In fordathleticswimtriathlon@yahoogroups.com, "davez442" <d56zaitch@...>
wrote:
>
> Congratulations on breaking 14 hrs!  Your times looked solid all the way
through.  How did it feel?
>
> Dave Z
>

awww,

completely forgot that it was yesterday...i hope there was a good turn out
and hope FAST does it again soon.

 
Victoria Dawn Newberry
 
"If you really want something you'll do anything to get it... if not you'll make
an excuse."
 
"Forget past mistakes. Forget failures. Forget everything except what you are
going to do now and do it."
 
"Don't quit. Suffer now and live the rest of your life as a champion"




________________________________
From: carakunkel <carakunkel@...>
To: fordathleticswimtriathlon@yahoogroups.com
Sent: Mon, November 23, 2009 9:17:35 AM
Subject: [Ford Athletic Swim Triathlon] Reminder: FAST Happy Hour

 
Don't forget - FAST Happy Hour tonight at Bar Louie in Livonia (located at
Laurel Park Place on 6 Mile & Haggerty). Festivities start at 6:30. Hope you all
can make it :)







[Non-text portions of this message have been removed]

Thanks to everyone that made it out last night.  We all had such a great time :)

Be sure to keep a look out for details on upcoming social events in
December/January.

** Reminder **

There will be no Schoolcraft swimming on Saturday, November 28.

We will be back swimming December 5, December 12, and December 19.

Schoolcraft ordered us a new pace clock, which should arrive before December 5.

Mark your calendars, the Michigan Masters Swimming State Meet will be April
16-18, 2010, at Haslett HS, near Lansing.

Turkey Buster Workout

Set 	 On
3 x 200 :10 1) 200 free
				 2) 200 kick
				 3) 200 Reverse Mixed IM

8 x 75  4 @ 1:25, 4 @ 1:15

	 Do the following 4 times
4 x 25 :40 IM order
4 x 50 1:00 Free, Descend 1-4
1 x 200 4:00 IM



6 x 100 1:50 Pull


4 X 50  alternate 25 bk/25 fr, 25 br/25 fr
				 TOTAL 4000


Happy Thanksgiving, happy training!
-JD
VP Swimming, FAST

Hey FASTers

Just a reminder that I need your USAT number if  you would like to
participate - I can add them in December, but the sooner I get them the
happier and easier it is for me, and a happy Lana gives out cooler prizes :)

Lana

On Tue, Nov 17, 2009 at 8:28 AM, Lana Krolikowski <trifastlana@...>wrote:

> Hello Team!
> Well it is that time of year again - Time for the USAT National Challenge
> Competition (NCC)!
>
> If you are new, the USAT NCC Challenge is a promotion put on by USA
> Triathlon to keep us motivated throughout the year.  You can read more about
> this year's challenge here
>
http://assets.teamusa.org/assets/documents/attached_file/filename/18294/NCC_Flye\
r.pdf and
> here http://usatriathlon.org/pages/2088
>
> They have again switched things up and broken up clubs by division, manging
> this year we will be in a different division than many of the larger clubs
> who squeeked ahead of us last year.
>
> Again, this year, the order and distances will be as follows:
>
> December 2009     Swim                   750 miles
>     January 2010     Bike                10,000 miles
>   February 2010     Run                   3,000 miles
>
>
> Last year we totally rocked, had the top swimmer (Go JD) and got some cool
> prizes for it.   This year I am again expecting great distances from you
> all - plus it is a great way to get in shape for swim season, and stay in
> shape for triathlon season next year!   There will be certificates for top
> man and woman each month from USAT and FAST will be offering prizes again
> for the top three men and women in each distance, as well as top mileages
> overall, and other random prizes as the season goes on.
>
> Teams are again maxed out at 75 members, and, as last year, we will be
> doing a first come, first served for Team A, and if we need a Team B I will
> set that up as well.
> USAT is in charge of this, so to participate in the NCC, you have to be a
> member of FAST AND USAT.. I have to send them a team roster in advance, so I
> will be using the 2009 roster to determine our club size, but I will be
> adding anyone who is a new member in 2010 as well.
>
> For reference, 2010 FAST membership has just opened for sign up online at
> http://www.active.com/page/Event_Details.htm?event_id=1792084
>
> *To sign you up for the FAST team I will need:*
> Your Name and Family Members names if Family Membership
> Your USAT number and Expiration Date, as well as any the USAT number for
> any Family Member
> Please send that information ASAP to this email sec@... so
> I can get started entering it all into the USAT system.
>
> I will be sending out a plan of attack for the swim season next week, so
> keep an eye out for that as well.
>
> Feel free to send any questions my way and I look forward to encouraging
> you all this winter!
>
> Lana Krolikowski
> FAST rep for the NCC Challenge and future excited swimmer for December!
>


[Non-text portions of this message have been removed]

Any swims Friday or Saturday morning this coming weekend?

Don't forget - FAST Happy Hour tonight at Bar Louie in Livonia (located at
Laurel Park Place on 6 Mile & Haggerty).  Festivities start at 6:30.  Hope you
all can make it :)

For sale:

2008 Black/ silver Ocr1w Medium framed bike  Bike includes Shimano SPD
pedals, carbon water bottle cage.

Also for sale:  Bike Trainer, and size 39 Cannondale shoes

Please let me know if you or someone you know is intrested.  Make an offer.
   This bike has been ridden all of 3 times, once in a triathlon so would
make a great starter bike for a friend/daughter/wife/mother/partner looking
to get into triathlon, or to pick up a new sport.




Jennifer Warstler
Farmington Hills, MI 48335
Mobile: 248 895 3405
jwarstler@...
tris@...
Contact Me [image: Blogger] <http://13point1milejourney.blogspot.com>[image:
Facebook] <http://www.facebook.com/jwarstler>[image:
Twitter]<http://www.twitter.com/frogger6673>


--- @ WiseStamp Signature <http://www.wisestamp.com/email-install>. Get it
now <http://www.wisestamp.com/email-install>


--
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Jenniferlyn Warstler
2009 VP of Triathlon, FAST
web - www.swimFASTtriFAST.com,
email - tris@...


[Non-text portions of this message have been removed]

Congrats to three more Ironman finishers... AZ IM!

Cheryl Machovec-Dehn 13:56
Rhonda Armstrong 15:56
Michael Armstrong 14:58

:)
:)
:)

Three smiles for three FAST finishers.

Actually she PRed by nearly 3 hours

IM AZ 2009 - 13:56:59
IM Wis 2008 - 16:47:21

Delta = 2:50:22

Way to go Cheryl!!!

On Sun, Nov 22, 2009 at 11:31 PM, Al Bobadilla <bobadiag8@...> wrote:

>
>
> i think Cheryl  PR'd  by More than TWO Hours ...!!!  whoo hooo...!!!
>
> --- On Sun, 11/22/09, davez442
<d56zaitch@...<d56zaitch%40sbcglobal.net>>
> wrote:
>
> From: davez442 <d56zaitch@... <d56zaitch%40sbcglobal.net>>
> Subject: [Ford Athletic Swim Triathlon] Great Job at IM AZ Cheryl
> To:
fordathleticswimtriathlon@yahoogroups.com<fordathleticswimtriathlon%40yahoogroup\
s.com>
> Date: Sunday, November 22, 2009, 11:15 PM
>
>
>
> Congratulations on breaking 14 hrs! Your times looked solid all the way
> through. How did it feel?
>
> Dave Z
>
> [Non-text portions of this message have been removed]
>
>
>


[Non-text portions of this message have been removed]

i think Cheryl  PR'd  by More than TWO Hours ...!!!  whoo hooo...!!!

--- On Sun, 11/22/09, davez442 <d56zaitch@...> wrote:


From: davez442 <d56zaitch@...>
Subject: [Ford Athletic Swim Triathlon] Great Job at IM AZ Cheryl
To: fordathleticswimtriathlon@yahoogroups.com
Date: Sunday, November 22, 2009, 11:15 PM


 



Congratulations on breaking 14 hrs! Your times looked solid all the way through.
How did it feel?

Dave Z











[Non-text portions of this message have been removed]

Congratulations on breaking 14 hrs!  Your times looked solid all the way
through.  How did it feel?

Dave Z

If you are putting down a CompuTrainer or a Live Video for your CompuTrainer
unit have the special person this Holiday Season, contact me for a discount.  If
you order more than one I can give you an additional discount as a distributor.

I found this interesting and long in the making.............

Press Release - TriSports.com Welcomes New Bike Manager to the Team
By Seton

November 13, 2009 on 11:02 am | In Announcements |

Tucson, AZ November 13, 2009: TriSports.com is excited to announce the addition
of Tom Demerly to the management team. Demerly, longtime owner of Bikesport
Michigan, is making the move to Tucson to join TriSports.com and head up the
newly developed Bike Manager position. TriSports.com has long been the leader in
triathlon retail and, with the recent partnership with local cycling club
Eclipse Racing (now TriSports Cycling), is paving the way to becoming a leader
in the road cycling market, as well. Demerly's hiring was the result of a
lengthy process during which TriSports.com interviewed many exceptional
candidates from around the US for the position. Ultimately, Demerly's expertise
in both road and triathlon bicycles is what convinced TriSports.com that he was
the best candidate to take the bike department to new heights. It is no
coincidence that Demerly will be joining TriSports.com just as expansion plans
begin, specifically enhancing the bike fit and service areas of the destination
shop. "Tom Demerly will be a major asset to TriSports.com in both our online and
retail bicycle sales and service, bringing with him over two decades of
experience in triathlon and cycling retail," says Seton Claggett, president and
CEO of TriSports.com. "We have only truly begun to focus on bicycle sales over
the last 12 months, and Tom will be the catalyst to take this division of our
company to the next level," adds Claggett. Demerly is ready to take on the
challenge. "Joining the TriSports.com team is the most exciting opportunity I've
had in the cycling industry. It is the launch pad for customer service goals
that only the TriSports.com team can achieve. TriSports.com is dedicated to
service and community, contributing to the sport on a local, national and
international level. Being a part of that team is the best place in the
multisport industry."

I want to wish good luck to the participants of the next to last IM of the
year... IM Arizona.

Our very own Pres will be among the thousands of participants in the 2009
race.  She is # 2373 and you can watch her progress LIVE on race day
by going to www.ironman.com.   If you have not read Cheryl's story in the
FAST newsletter earlier this year, you really should.  She is an inspiration
to me personally, and I am very thankful to have been given the chance to be
a member of this team for the past two seasons, and the VP of tri under her
this year.


I also want to wish former Michigan FASTer Danielle Mastrangel-Brown good
luck.  She is also racing this weekend - good luck to Danielle and we miss
you up here in the cool north!    You can follow Danielle's progress at
ww.ironman.com and search for #2305.




--
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Jenniferlyn Warstler
2009 VP of Triathlon, FAST
web - www.swimFASTtriFAST.com,
email - tris@...


[Non-text portions of this message have been removed]

Hello Team!
Well it is that time of year again - Time for the USAT National Challenge
Competition (NCC)!

If you are new, the USAT NCC Challenge is a promotion put on by USA
Triathlon to keep us motivated throughout the year.  You can read more about
this year's challenge here
http://assets.teamusa.org/assets/documents/attached_file/filename/18294/NCC_Flye\
r.pdf
and
here http://usatriathlon.org/pages/2088

They have again switched things up and broken up clubs by division, manging
this year we will be in a different division than many of the larger clubs
who squeeked ahead of us last year.

Again, this year, the order and distances will be as follows:

December 2009     Swim                   750 miles
     January 2010     Bike                10,000 miles
   February 2010     Run                   3,000 miles


Last year we totally rocked, had the top swimmer (Go JD) and got some cool
prizes for it.   This year I am again expecting great distances from you
all - plus it is a great way to get in shape for swim season, and stay in
shape for triathlon season next year!   There will be certificates for top
man and woman each month from USAT and FAST will be offering prizes again
for the top three men and women in each distance, as well as top mileages
overall, and other random prizes as the season goes on.

Teams are again maxed out at 75 members, and, as last year, we will be doing
a first come, first served for Team A, and if we need a Team B I will set
that up as well.
USAT is in charge of this, so to participate in the NCC, you have to be a
member of FAST AND USAT.. I have to send them a team roster in advance, so I
will be using the 2009 roster to determine our club size, but I will be
adding anyone who is a new member in 2010 as well.

For reference, 2010 FAST membership has just opened for sign up online at
http://www.active.com/page/Event_Details.htm?event_id=1792084

*To sign you up for the FAST team I will need:*
Your Name and Family Members names if Family Membership
Your USAT number and Expiration Date, as well as any the USAT number for
any Family Member
Please send that information ASAP to this email sec@... so I
can get started entering it all into the USAT system.

I will be sending out a plan of attack for the swim season next week, so
keep an eye out for that as well.

Feel free to send any questions my way and I look forward to encouraging you
all this winter!

Lana Krolikowski
FAST rep for the NCC Challenge and future excited swimmer for December!


[Non-text portions of this message have been removed]

Dick Specht is pre-registered for the Woodhaven swim meet.
Will we get enough for FAST relays??
____________________________________________________________
Hotel
Hotel pics, info and virtual tours.  Click here to book a hotel online.
http://thirdpartyoffers.juno.com/TGL2141/c?cp=R2wX9weJ2HKyr6qw85dRGQAAJ1ANG8BjNI\
gYc0XMyjgEZ3AOAAYAAAAAAAAAAAAAAAAAAADNAAAAAAAAAAAAAAAAAAATRAAAAAA=

Jenny, Al, and all,
 Thanks for the encouragement.  I finished 6:16:28 and was 6 out of 12 in my
age group.  The competition was tough and the atmosphere exciting.  I was
biking 20 mph much of the time and being passed by everybody. 
The weather was perfect.  There was no shade and I got sunburned.  I guess
that is why they call it the "sunshine state." 
Clearwater shut down the roads for the race. Police at every intersection. 
Traffic stopped everywhere.   They treated us all like great athletes.  I
actually talked to Michellie Jones.
I am so glad I went.  I had an exciting time, even though I wasn't in the
greatest shape.
                                        \
                   Cecilia

--- On Wed, 11/11/09, Jennifer Warstler <jwarstler@...> wrote:


From: Jennifer Warstler <jwarstler@...>
Subject: [Ford Athletic Swim Triathlon] Good Luck Cecilia!
To: "fast" <fordathleticswimtriathlon@yahoogroups.com>
Date: Wednesday, November 11, 2009, 4:51 PM


 



Just a note to wish our very own, and still recovering, Cecilia B the best
of luck at the Foster Grant 70.3 World Championships this weekend. Cecelia
will be inked up as competitor #320 and toeing the line, just weeks after
breaking her collar bone after qualifing for BOTH the 70.3 championships in
Clearwater, FL and Kona.

... good luck Cecilia, and no matter the outcome you are a superstar to all
of us! I only wish that we could be there in person to cheer you on!

If you are interested in learning more about the race, please stop by their
site at http://ironman. com/worldchampio nship70.3

--
~~~~~~~~~~~~ ~~~~~~~~~ ~~~~~~~~~
Jenniferlyn Warstler
2009 VP of Triathlon, FAST
web - www.swimFASTtriFAST .com,
email - tris@swimFASTtriFAS T.com

[Non-text portions of this message have been removed]











[Non-text portions of this message have been removed]

Great idea!  I need a run workout tomorrow and this fits perfectly.  I'll show
up.  As for jumping into an 8K without prep, just remember that pain is
temporary...
Dave K

--- In fordathleticswimtriathlon@yahoogroups.com, "Douglas" <lexington476@...>
wrote:
>
> Now that I am doing moving (the new place is still a mess, but hey I am
moved), anyong doing the 8k Lightfest Run tomorrow (11-17)?
>
> My second question, I have not raelly been doing any workouts for the last 6
weeks or so with the end of the road bicycle racing season and then moving. 
Would it be a real bad/dumb idea to jump right into an 8k foot race?
>
> Doug
>

I think there will be a number of people doing it (I am, Any C and some
other people have shown interest on Facebook).

It really isn't a race (unless you want it to be) - it is much more a have
fun looking at all the pretty lights and getting a run in at the same time
type of event, but that is just my laid back perspective...

Lana

On Mon, Nov 16, 2009 at 9:12 AM, Douglas <lexington476@...> wrote:

>
>
> Now that I am doing moving (the new place is still a mess, but hey I am
> moved), anyong doing the 8k Lightfest Run tomorrow (11-17)?
>
> My second question, I have not raelly been doing any workouts for the last
> 6 weeks or so with the end of the road bicycle racing season and then
> moving. Would it be a real bad/dumb idea to jump right into an 8k foot race?
>
> Doug
>
>
>


[Non-text portions of this message have been removed]

Now that I am doing moving (the new place is still a mess, but hey I am moved),
anyong doing the 8k Lightfest Run tomorrow (11-17)?

My second question, I have not raelly been doing any workouts for the last 6
weeks or so with the end of the road bicycle racing season and then moving. 
Would it be a real bad/dumb idea to jump right into an 8k foot race?

Doug

Anyong doing the Woodhaven High School masters swim meet on 11-22?

Doug

Yes , I'll come.

Despite Tom's somewhat acerbic attitude at times, he knew his stuff and the shop
was an excellent resource for both equipment and information.  It's a real loss.

--- In fordathleticswimtriathlon@yahoogroups.com, "jaretjoh" <jaretjoh@...>
wrote:
>
> http://www.bikesportmichigan.com/index.htm
>

Hello Fellow FASTers!

After a smidge of delay and heck of a lot of hard work, the new site has
launched!  Take a look at the new www.swimfasttrifast.com

As you look around, you will note that there are some pages that are missing
information or might have old information, and this is where YOU come in.
Emails corrections, updates, photos, recipes and whatever else seems to be
missing to me at sec@... and I will add it to the never
ending list of things we need to updated.

This website will be updated often, so hopefully we will get to as many
changes within a week of getting them, depending on their level of
difficulty, so don't forget to check out the website every so often and see
what we are up to!

Don't forget you can also Join FAST fro 2010 now -
http://www.active.com/page/Event_Details.htm?event_id=1792084

I look forward to your Questions, Feedback, Comments

Lana
FAST Secretary and Web Minion
sec@...

It's also not a good day for triathlons in Michigan.  Despite the perceived
faults underlying the frequent criticism that Bikesport received, it did provide
a great deal of useful information about triathlons for new athletes and did
sponsor local triathlons.  That silly blimp also made it a lot easier to find
the swim exit at Ann Arbor.  Losing Bikesport means losing all those things too.

[cid:image001.jpg@...]
C. Thomas Ludden
Lipson, Neilson, Cole, Seltzer & Garin, P.C.
3910 Telegraph Road, Suite 200
Bloomfield Hills, Michigan 48302
(248) 593-5000
(248) 593-5068 (fax)

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[Non-text portions of this message have been removed]

http://www.bikesportmichigan.com/index.htm

http://www.active.com/page/Event_Details.htm?event_id=1792084


We have opened the 2010 membership drive for on line payment.  The price you
will pay will be less than last year as FAST is splitting the on line sign up
fee with you.  The base prices and types of memberships remain the same; single
or family.

So here comes year 26!