Dirty Kanza: Never Give Up Edition

Yay! We made it

Seven years ago I began my journey to become healthy and fit. I topped the scales at 220lbs in 2005. I started by walking my newly born daughter (2006) in a stroller and graduated to a backpack carrier less than a year later in order to take her hiking and overnight backpacking.  My husband introduced me to mountain biking in late 2007. I landed in the ER my very first ride and had to wait four months for a do-over. My first mtb race was a 60 miler in Arkansas in 2008.  Fast forward to 2011 when I leaped straight into crazy and attempted the Dirty Kanza 200, a two hundred mile gravel grinder in Emporia, Kansas.  Mother Nature stopped me at mile 110.  I went back for my revenge in 2012 and finished in 19 hours.

This 2013 DK I felt I was in the best shape of my life and was ready to hit a goal of 17 hours.  I spent countless hours at the gym, added in running and put in MANY miles on the bike.  I treated my body to special juice drinks, limited my beer, and continued my third year of a vegetarian diet.  I rolled on my foam roller daily and used a massaging stick to work the kinks out, I made sure to get plenty of sleep. Melatonin is awesome.  I set myself up for success, I thought of everything, no?

My KONA

It's an amazing feeling to stand on the start line knowing you did everything within your power to get here.  You feel strong with all that hard work behind you.  All you need now is to have faith you did everything right, you did enough training to get to the finish. It's time for everything to come together. Believe, it's time to pedal and smile.

It felt awesome to be back in Emporia, Kansas.  What a neat town filled with friendly people!  While here I would get a chance to catch up with some girlfriends I made last year.  I would also get another chance at the Dirty Kanza, a beautiful bike ride through the Flint Hills.

All smiles at the start

As race day approached I used the Visualization technique and was able to see myself crossing  the finish line around 11pm.  At 6am Sat, June 1st, nearly 1000 cyclists were going to take off on this challenging ride.  Some of them would be participating in the DK Half-pint, at 100 miles, others would be doing the DK Lite version, chosing 20 or 50 miles.

Ready as I am going to get

I picked a spot on the outside around the 16 hour mark near some friends.  Shortly after thanking my Creator for allowing me to be there, the mass of bikes took off. Turniing the pedals, my first thought was "have I bitten off more than I can chew". Immediately, I kicked the negative committee out of my head and concentrated on my breathing.  The first fifty miles ticked off rather quickly. I rode with some very entertaining people in high spirits. I didn't feel like I was working too hard, the pace was manageable.  Around mile thirty I got to see three wild mustangs frolicking in the field.  Sorry no photo, I was on a mission.  This portion of the ride had small spots of mud, not near as much as I would have expected, to navigate.  No worries, I let the mountain biker in me take over and I was able to ride through most of it.  There was this little creek crossing too. In the deep spot it covered my knees.

Little creek section (photo Brent Windsor)

Making it to Checkpoint ONE at 9:45am, I was elated to be 15 minutes ahead of schedule.  My support crew Emma handed me sunscreen, topped off my bottles and gave me the fuel/food necessary to make it through the next leg.  She had me back on my bike in five minutes.

In this next 49 miles things get a bit tricky.  Myself and the other riders would be fighting an invisible force, the wind.  Mother Nature was making things difficult by delivering this soul sucking wind which had many riders calling it quits.  As the miles ticked off, ever so slowly, it was hard to remain positive.  I knew I was pedaling but felt like I was going nowhere.  I could hear the time clicking off in my head. Tick, tock, tick, tock.  I could not go any faster, I had to accept where I was and what I was able to do.  I swallowed that bitter pill and took in the scenery.  Kansa is a really beautiful place.  The clouds were exceptional, huge white pillows floating in an incredibly blue sky.  We passed several farms with cows so close you could pet them.  I didn't touch them but felt the need to inform them I was a vegetarian in case they had any ideas.  I felt like a speck, so small, in the expanse of Kansas.

Around mile 80 I felt like I was in quicksand and sinking fast. I asked God for help.  I wasn't sure exactly what I needed, maybe chocolate, an attitude adjustment, or to pull over and rest a minute? What is wrong with me?  Negative thoughts were creeping in. Would it really be so awful if I quit?  Within ten minutes of my plea I met Jim D.  He invited me to ride his wheel as long as I needed to get myself together. Happily, he pulled me along the gravel. While he pedaled we got to know eachother.  He was from CO and been riding forever.  He chatted up my ego, started paying me compliments, exactly what I needed.  After several miles Jim pulled over to a tree to refuel himself and encouraged me to keep motorig on.  With my newly acquired "eye of the tiger" I finished this leg at 3:20pm, I was shooting for 2:30pm.  My goal may be shot, do I throw in the towel?

Absolutely NOT!!!  Why would I quit after all the hard work I put into this?  I did not endure a five hour drive to quit. I have 100 miles to go. I would keep pedaling until I crossed the finish line.  I tried to convince my husband, who had already decided he quit, to come back out and fight the wind with me. We make a great team.  I must have given him the right look because he started to get ready and join me. Another guy named Sheldon left with us and made us a party of three.

That speck is me.  (photo Jim Davis)

The wind did not stop, the wind gusts blew me from one side of the road to the other. It was a constant in our faces wind, blowing sideways, never stopping, honestly it was awful.  Around mile 130 there was a question of which way to go, a course marker had been removed or blown away.  While checking the map we noticed three guys pass us taking the incorrect route.  Lucky for them my husband convinced a farmer to chase them down and get them turned around. No one needs to add extra mileage to their already LONG day.

The three of us made it to the final Checkpoint at 8:20pm, still daylight, WHEW!  We had not grabbed our headlights at the last stop, so glad we made it.  When it gets dark in Kansas the lights go out, I mean out!  It is as dark as it gets along these gravel roads, there are no street lights.  On this leg of 50 miles we met Bryan from CO.  He was not prepared for the darkness having chose a small, not very bright headlamp. He asked if he could join us.  Lucky for him, Jim and I had super bright lights, more than enough to share.  We are now a party of four to the finish.

Eric caught this moment perfectly

The four of us crossed the finish line at 1:35am, nineteen hours and 35 minutes of riding. We were ALL smiles, yup me too, even though I missed my goal entirely.


The following morning at our hotel my friend Gretchen, who lives there, was able to stop by for a quick visit. We caught up as best we could and exchanged hugs.  Definitely planning a trip to visit during the summer.  Maybe I can talk her into brewing a special Girls Weekend Brew.

Gretchen and I

I also saw Jim D and was able to tell him THANKS and that I finished because of his help and kind words.

Thanks Jim!

At the awards ceremony Bryan came over, shook my hand and said thank you again for letting him tag along and share our lights.


In retrospect.... My day unfolded exactly how it was supposed to.  If I had quit I would not have met Jim D, helped get those fellas back on course, or been able to share lights with Bryan.  Karma Baby!

Emporia Kansas will be hosting this event in 2014 on May 31st.  I can't think of anywhere else I want to be on that date so I am going back.  Going back after that goal.


AFTERMATH

NY Times reporter Patrick and me


I met this guy named Patrick Farrell at the riders meeting.  He wanted to follow me around for the day and wirte a story.  I was humbled and honored to have been a part of what he wrote and videotaped.  Dirty Kanza was an amazing weekend!

LINK TO THE ARTICLE

LINK TO THE VIDEO

Visualization

When I was in grade school one of my teachers told me " if you can see it, you can be it", not in those exact words.  She took me outside before an important Speech and Drama meet and explained that if I felt positive about my performance and could visualize the crowd laughing and enjoying my skit that it would happen.  You know what? Mrs. Brooks was right!  Even at a young age I understood the power of positive thinking and visualization.  Before soccer/softball games I had dreams of our team winning.  As I got older and started my journey into solo sports, I went to bed dreaming of crossing finish lines, not necessarily taking a podium spot.

Fast forward, several decades, and I am doing the same thing.  I am not cut from the competitive cloth which causes me to dream of podiums. So, I DREAM OF FINISH LINES! I enjoy beating myself, my previous times, more than other people.  That could be the reason why I am able to love what I do even if I am not the fastest or the strongest. Beating myself puts a huge smile on my face.

Visualization very simply means to form a mental image of  (something incapable of being viewed or not at that moment visible).  


I believe in the power of visualization.  I believe if you see yourself being successful you will be successful.  I also believe that if I lack self confidence it causes a negative reaction.  How can I expect to complete something if I don't believe I can?  That would be setting myself up for failure, why would I do that?

If you think about what you want, what you want to achieve, try playing it out in your mind.  What do you need physically, emotinally to get there? Once you emmerse yourself in the goal and the idea that you can make it happen, there is no turning back.  You will embark on a joureny and you will not be the same person at the end.  You will be a stronger version of you and ready to take on the next challenge.

I have been using my visualization technique all week as I get ready to ride my bike on 200plus miles of gravel in Kansas this weekend, Sat. June 1st.  Sounds crazy huh?  Well, it is!  I crossed the finish line last year in 19hours.  I have worked my tail off and am expecting a better finishing time.  I am visualizing about 17 hours, that is having a PERFECT day.  I will be happy with anything less then 19hrs though.  I will still have beaten myself and can be happy with that.

What are you going to visualize? A 5k, a 10K, a half marathon, a full marathon?  Remember.... IF you can see it you can be it!

Black Bean Brownies

Don't judge them by the name.  Try them, try them and you will see what a healthy alternative to store boxed brownies can be.  They are quite delicious and no one will know there are black beans in the mix unless you tell them.  Just make two batches, you will regret it if you don't.

Black beans are awesome. They help reduce your blood cholesterol, maintain normal blood sugars, and prevent constipation.  One cup of beans is 227 calories, 15g of protein, 41g carbs, and 15g of fiber.  NOTE:  There is no signifigant difference in nutritional value between canned or dry beans.  However, the sodium content is higher in the canned beans due to salt added during cooking and processing.

I got this recipe here.  Check the blog out while you are there. I made a couple substitutions. I used half sugar/half honey and used butter instead of the vegetable oil.  If you are in the mood to experiment... try adding a banana or peanut butter. I used a blender, it was quick and easy.

Extra chips added to the mix

Would love to hear your feedback.  My kids love them, they have no idea I used black beans. Enjoy!

Prep time

5 mins

Cook time

25 mins

Total

30 mins

 

Type: Dessert

Serves: 9

Ingredients

• 1 can black beans, rinsed and drained (15½ oz)
• 2 eggs
• 3 tbsp vegetable oil
• ½ cup granulated sugar
• ¼ cup and 1 tbsp cocoa powder
• 1 tsp baking powder
• ⅛ tsp salt
• 1 tsp vanilla
• Semi-sweet chocolate chips for topping (optional)

Instructions

1. Preheat oven to 350 degrees F.
2. Add all ingredients to a blender and blend on low until all ingredients are well blended (there should not be any whole black beans in the batter!).
3. Lightly grease an 8×8 baking dish and pour batter inside.
4. Top with chocolate chips or nuts if desired.
5. Bake for 25 minutes, until toothpick comes out clean after inserting in the center.
6. Cool for 30 minutes before cutting and serving (otherwise they will fall apart).

Makes 9 brownies

Let's Juice

My husband gave me a $100 Amazon gift card back in March.  I wanted to invest in my health and purchase a juicer but dreaded buying another kitchen counter appliance. I started researching different juicers and found that juicers are expensive, I could spend $50 to $400 plus. The more expensive models would accept fruits and veggies whole, rinds, seeds, core and all.  It's overwhelming to read through all of the details and compare them against one another. As I dug a little deeper I found that some juicers have extra attachments, are hard to clean, have a lot of parts, do not juice leafy greens, are loud, and take up a lot of counter space.  I didn't want to get stuck with one of those.

Invest in a good knife, peeler, and cutting board.  Cool glass optional.

I settled on the Breville BJE200XL as my favorite.  The price was right ($99.95) and it was said to be easy to clean and was compact.  I read through a zillion reviews and then decided to take it to FaceBook.   I asked my FB friends what juicer they had and it turns out that four of them had this exact juicer. I asked them the following questions.  Does it juice leafy greens?  Is it easy to clean/operate?  Is it really compact? Does it work well with beets/carrots? Do you like it?

Small enough to fit under my cabinets

All four friends gave it the thumbs up so I ordered one that night.  While I waited for the juicer to arrive I read as much as I could about juicing veggies and fruits.  There is a ton of information on the internet and many books with recipes.  The more I read the more confused and overwhelmed I felt.  What was I getting myself into?

My Breville arrived just three days later.  I am a vegetarian  and already had a refrigerator filled with fruits and veggies. Excited I removed it from the box, washed the parts and plugged it in. ( I love the end of the plug, it has a finger-hole so you can safely plug in or unplug if your hands are wet) I started to follow a recipe and had to abandon it when I realized I was out of celery.  No worries, the juice was fine without it.  The next day I went to stock up on more veggies and bought extra celery.

Honestly, I have followed very few recipes.  I throw in what I have on hand or leftovers, for instance a small handful of peppers, a few grapes or a lone orange/apple rolling around in the drawer.  I don't think you can go wrong just throwing in what you have, but there are certain recipes you can follow if you have a special need... say cancer prevention, migraine headaches, low energy, or heart disease.  I did not want to stress about following recipes so I experimented with fruits and veggies I liked. So far, I haven't made a bad juice yet.

Only FOUR pieces to clean, minus the pitcher.  You can use a glass instead.

My favorite items to juice are Kale, carrots, oranges, spinach, apples, and beets. I also use peppers, grapes, strawberries, and blackberries if they are available... my kiddos usually gobble those up very quickly. I may have a problem though... I am addicted to beets. I have them nearly every day and I get nervous if I am out. ( I will definitely be growing them this year )

Since purchasing the juicer I have juiced nearly every day.  My kids have tried some of my concoctions and liked them but said they would rather just eat their veggies/fruits than drink them.  Either way it's a win!  I am very impressed with the Breville and would highly recommend it if you are in the market for a juicer.  The machine is quieter than most, compact, quick and easy to clean, and works very well.  I have had zero issues.



Start with clean hands.
Wash your veggies and fruits.
Cut and peel if necessary.

Kale, beet greens, celery,beets,carrots,one green and red apple

All blended up

Finished product. YUM!

Depending on what you juice you will have pulp left over.  You can sneak it into muffins, soups, pastas or stews. Feeling adventurous, add it to cream cheese - mix in some herbs or garlic- and spread it on tortillas or toast.  I have chosen to freeze mine and add it to my garden.  The soil will absorb it and help my plants grow beautifully.  Use your pulp wisely, don't let it go to waste.

Frozen pulp

   




If you have any questions please leave a comment.

Happy Juicing!
Wendy

Homemade Detergent

I will jump through hoops of fire if it will save money.  I will stretch a dollar as far as it will go by using coupons and buying items when they are on sale.  One item I stopped buying is laundry detergent. I started making my own in Oct of 2012.  As I see it, I will never purchase it again.

My mother in law gifted me a jug of her "homemade blend" to try after a recent visit.  I used it and had to admit that I was very impressed.  Curious, I googled 'homemade laundry detergent' and found there to be many recipes and variations to choose from.  I decided on the recipe below as it was the quickest.  Basically the time it takes to boil water. 

Boil 5 cups of water

Add:

4TBsp Arm and Hammer Super Washing Soda

4 TBsp Borax

4 TBsp Dawn dish detergent

If you need a more powerful detergent you can add 1 TBsp more of each ingredient to the same amount of water.

Place ingredients in heat safe bowl and dissolve borax and washing soda with boiling water.  Add 5 cups of COLD water. Add the Dawn now.  Make sure it cools completely before placing it in the storage container. Don't buy a special container, reuse one from your previous detergent purchase.  Put on the lid and shake. Done.

 My mother in laws' recipe was similar except she used about 1/2 of a  Fels Neptha bar instead of the Dawn.  You grate the bar up and melt it in with the other ingredients. It smelled so good, not like a manufactured fragrance.  The smell is just clean.  I usually keep a bar of this handy as it is quite an inexpensive yet highly effective laundry necessity.  The Fels Neptha is quite a steal about $1.50 a bar. This bar has gotten out grass, oil, and blood stains.  I soaked a white cycling jersey in it and the results were fantastic. The stains came out and my dirty, dingy jersey was white again.  

 This concoction works!  And it smells good.  We are six months in on our supply and I have half of each box left, which leads me to think I will get a solid year out of them. The Borax and Washing Soda run about $4 each.  I buy Dawn at Walgreens when it is on sale for $1.  

Spending $9 on detergent instead of $9 a month = $99 savings a year.

March Inspiration " Amy McGhee "

January 2002

I met Amy at the Club Fitness in Wentzville, Missouri in late 2012. I overheard someone mention that she had lost 100 pounds!   Now that's a story I wanted to hear.  I introduced myself and found her eager to share and willing to let me write it.  Amy's story is about having the courage to believe in yourself, believe you deserve better, then being brave and going after it. Thank you Amy for sharing your journey with me and allowing me to put it out there.  You are going to inspire so many people.

Amy stands 5 foot 3 inches tall and at her heaviest weighed 224 pounds.  Her clothes were size 18/20.  She emailed me her "before" pictures, I knew the hard work she had to do in order to achieve such a transformation.

January 2004

As her story unfolded, I sat and nodded my head.  I have heard this story before, I lived it.  Like many women/men, Amy was so busy helping everyone else she could not help herself.  She made other peoples emergencies her own.  She took on their problems which shifted the focus from her own life. Amy stopped putting AMY on her "to do" list.  As a result, she lost herself and in the process became obese, which added to her stresses.  She was miserable and desperately wanted to turn things around.

 Amy McGhee is the youngest of three, born and raised in Colorado and came to Missouri in 2006 with her husband and young son. She left behind friends and family. Food was comforting and helped her cope.  Food also kept her company late at night while her husband was travelling for business.


Amy admitted she has struggled with her weight and her "relationship with food" her whole life. She could never seem to get a handle on it. She would workout, mostly in-home Dvd's like P90X and Insanity, but was negating the results by eating poorly. Her weight yo-yoed up and down for many years.

In 2007 she started attending Weight Watchers meetings.  She acknowledged that portion control was a huge issue and she wanted help with it.  Through personal and web based interacton she learned how to control her portions. The scale started to go down.  And then... she got pregnant.  She was mindful of what she ate and her protion size so she did not gain as much weight during her pregnancy.  In April of 2008, her daughter was born.  Amy gave herself  ONE year to get it together and lose the weight.  With a smile, she told me it only took her 10 months to reach her goal. "Goals are dreams with dealines attached".

November 2012

May 2012

 Amy had to learn how to control her portions and deal with her emotions, instead of feeding them, if she was going to be successful. " Being aware of the benefits that eating healthy and exercise does for my mental and physical well being", is what keeps her motivated.  Amy went from 224 pounds to a healthy 135!  She now wears a size 4/6!  She lost a total of 95 pounds!

Look at those arms! 

In 2012 she started working with a personal trainer and loved the results she was seeing. Time progressed and she found her calling.  Amy recently completed the fitness trainer program at MO college with a 4.0, perfect attendance, and on the president's list.   She is currently looking for the perfect place to use her newly acquired NASM certification.


Amy's Advice
Do it for yourself
Start small and be aware of small victories
Don't focus in the number
Make smart and attainable goals.


Amy does not regret any of the changes she has made in her life.  She was very honest in saying " the hardest thing for me, and still is, my relationship with food.  Some days are easier than others but I still rely on it for comfort.  I will continue to work towards realizing it is to fuel my body not resolve a problem."

Amy is currently signed up to Master the Met and has a goal to beat 7 minutes and 31 seconds for 42 flights of stairs.  She is also thinking of running a half marathon in 2014.  Don't worry, I will be keeping an eye on her and will update you on how she is doing.

Healthy Valentines

It's been estimated that the average American man will spend approximately $131 dollars --women slightly less-- on Valentines Day.  I am not a fan of flowers or stuffed animals. Furthermore, my husband knows better than to hand me chocolate in obnoxious quantities.  What's a guy/gal supposed to get their healthy, active sweetheart?

With the big day closing in I wanted to urge you to use your money wisely and show your support at the same time. When your significant other is working their tail off to get healthy and be fit it just doesn't make sense to gift them an enormous box of  garbage containing thousands of calories or take them out to a ridiculously expensive restaurant that serves rich/fattening food.  Don't do it! Beyond sending the wrong message you will negate what they are trying to accomplish.

Thanks, but no thanks

 What's your valentine into?  What gift would help motivate them?  Help them get closer to their goal? Or, reward them for reaching a goal?

 Hooked on a runner/walker? They should change their shoes after roughly 500 miles. Since shoes are hard to buy for someone else, I suggest a gift certificate from their local  running store.   Buy an awesome pair of wool socks and slip the certificate inside them.  A new runner could ask questions while buying their shoes and take advantage of the knowledgeable trained staff.  A Road-Id is also a great idea if they run/walk alone.  Accidents happen, it's smart to be prepared.

Will pink make her faster?

Don't leave home without it

 Love a cyclist?  They are super easy to buy for.  We tend to go through a lot of tires, tubes, Co2 cartridges and hand-warmers.  Gift certificates to their favorite bike shop could replace worn gear or invest in a pair of  winter cycling tights or gloves. There is no such thing as cold weather if you have the right gear to deal with it.

Pearl Izumi makes great stuff

Know someone who likes to play outdoors in the dark? Keep them safe and buy them a reflective vest that glows in the dark.  I received one, instead of the usual t-shirt, at a race in 2011. I wear it always!  A new headlamp complete with batteries would be good choices too.  It helps tremendously if you can see in the dark and also alerts others that you are out there.

HI-VIZ  Vests

 Still not sure.... a massage or a few sessions with a personal trainer might work.  Hey, you could also buy yourself some personal training and a massage while you are at it.  Getting healthy as a couple can be fun.  Plus, it's easier with a buddy.

Another thought: Spend time rather than $$ on your relationship.  A hike in the woods or a walk hand in hand around the neighborhood = priceless.

Have a healthy and Happy Valentines Day.
Wendy