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IM World Championships, Kona, October 10th 2015
I spent the week prior to race day concerning myself with the behaviour of the wind. I wasn't perturbed about the possibility of a head wind- I am Melbournian now after all. It was the gusty crosswinds (mumuku trade winds) that can blow (you!) across the Big Island that bothered me.
As the sun went down on race eve, and I illicitly sipped a G&T on a deck overlooking tomorrow's battlefield, a calm set in. Both literally and metaphorically.
Race day was only hours away. I no longer had to time to ruminate about the wind or whether I had done enough training or whether I could be competitive working part time in an office and training part time. The race was in 12 hours and the answers to these questions were imminent.
I woke to air that was still. No breeze could be felt. Were it not for the air being thick with heat and humidity (25 degrees Celsius and 70% humidity at 0430) I wouldn't have noticed the air at all.
I smashed down two Up n Go's for breakfast on the drive down to the pier. My housemates and I had named our rental car 'The Caravan of Courage'. Everyone was excited. Damien Angus – a mentor, friend and training partner- was back in Kona for the fourth time. He has a date with Kona every five years, and his last time racing on the island was in 2010. It is truly his personal Olympics.
Rushing through body marking and transition, I found myself in my Aquasphere swim-skin and milling about in the shallows at Dig Me Beach before I'd clicked my heels together. The sun had just risen over the volcano, and I was amazed as I glanced around at the pier and along Ali'i drive towards The Royal Kona, at the hordes present in such a small town.
I took the moment in – all of it. I knew that there was no place I would rather be. I also didn't know whether I would be back. I wanted to be able to conjure up the sights, sounds and all the sensations of this day in the years to come.
The starter's horn sounded at 0630. We were off! My jangling nerves began to dissipate as I propelled my body through the water. At a toasty 28oC, the water was calm, yet the pack of swimmers was somewhat frenzied. I remember thinking, why are we all swimming so close together? It's a big ocean. This is a really long race. Then it clicked. Once I identified who the swimmers around me were, I wasn't at all surprised. These were the same offenders I swam in frenzied ITU packs with all those years ago: Leanda Cave, Liz Blatchford, Jodie Swallow, Daniela Ryf and Mary Beth Ellis.
By the turn around at the Body Glove yacht, I was under control. I felt comfortable that I was in a good position in the lead bunch and would be able to maintain this placing to T1. I had worried about my swimming in the lead up.
Working part time meant that I only squeezed in 12-15km of swimming per week. Whilst this might seem like a lot to some people, it is minimal compared to what I did before I was working (and also compared to my peers).
I exited the water third behind Jodie and Leanda, with another half dozen women. Transition was uneventful (I found my bike right away!) and we all mounted the bike together. After completing the lap around town, it was a relief to get out onto the Queen K Highway. I settled into a rhythm and found my place in the line of women that were charging towards Hawi.
Regrettably, my power meter wasn't playing ball. I'm not sure what happened, but it wasn't reading power and the display seemed to be stuck on the factory setting screen. The only data I had was distance (in miles) and time. There wasn't anything I could do, but go by feel and keep following. The feel method however is somewhat dubious when it's only your second IM and you've come out of a Melbourne winter.
I felt comfortable on the bike all the way to the turn point. Women started to drop off as we ascended Hawi. I knew Daniela was up the road and that Jodie had tried to match her. I was riding with Mary Beth and Camille Pederson. Some of the other notable names had dropped off. I could see the time gaps growing to Daniela and to the women behind me as we made our way back to the Queen K.
I didn't know how I should be feeling, but felt ok. Then, at about the 140km mark, the wheels started to fall off. My SCOTT and Profile equipment weren't the problem. They served me beautifully that day with the utmost precision and reliability. It was my body. My vision was becoming a bit blurry. I had a headache. I was fidgeting, and I had stiffened up through my back and hips. My ability to maintain pace was fast decreasing.
The air was no longer still and there was a challenging headwind. The last 40km seemed to take an eternity. I dropped off from Camille and Mary Beth near the Mauna Lani exit. Michelle Vesterby passed me somewhere near the Scenic Lookout. Rachel Joyce and Angela Naeth passed next. According to my tracking, I averaged 22 km/hr for the last 8km of the ride. How was I going to complete a marathon?
Well sure enough I got through T2. Regrettably I didn't reapply sun cream in the change tent. The sunburn I suffered from the race was horrendous, and I fear that being fair skinned meant that I played with fire by being exposed to UV rays for that period long without better protection.
Running out of transition and up Palani Drive was difficult. I felt NQR (Not Quite Right). It was fantastic to see so many familiar cheering faces, but gosh the legs felt wobbly. I turned the corner onto the Kuakini Highway and I took a tumble. I remember falling so I am quite sure that I didn't pass out, but I certainly don't remember much. I was dazed and confused. The only time I have been more 'non compos mentis' on the island was a week earlier when I bought cat food at the supermarket. I don't own a cat, and I certainly don't travel to races with a cat. Supermarkets really should mark out their tuna displays more clearly. It's an easy mistake for a wearied traveler to make – cat food looks a lot like tinned tuna.
Luckily I'm quite well practiced at the army roll. I've never been the most coordinated of people, and have taken a few tumbles when out running in training. This day was no different. I hit the deck and got right back up according to onlookers. I rallied myself for the outbound stretch of Ali'i Drive. Aid stations; supporters spraying garden hoses; and a quaint Catholic Church were waiting for me at the turn point. Surely the combination of an ecclesiastical building, a sprinkling of water and calories would help the situation.
After a few aid stations of taking on all ice, water, Gatorade and gels, I started to feel sprightlier. I knew it wouldn't be a pretty marathon but I never doubted that I would get it done. People were catching me. Liz Blatchford was the first. She encouraged me and yelled at me to put ice down my pants. Somewhat standard advice one gets from a dear friend I suppose.
Once I had summited Palani Drive and had headed out on to the Queen K, Heather Jackson was the next woman to catch me. She was moving well. I was still in the top ten, but only just at this point. I entered The Energy Lab in 9th and I emerged in 11th. The second half of the marathon was an eye opener. I was amazed. Some women were charging. Others were charging and then imploding. I just kept moving. My preferred spirit animal at this point would have been some sort of Falcon or African animal of prey. My body seemed to have chosen the turtle. Turtles still move forward however, just not at the most competitive pace. I slipped to 14th place with about 10km to go before running my way back into 12th. In fact, my last 6km was my best running for the day.
As I made it back down Palani, my mouth began to crease at its corners. I found my smile. I had made it. From a sporting perspective, I have never felt prouder of myself than I did at that moment. I have a special knack for recognising moments bound for future nostalgia, and I knew then that this would be one to remember long into the future. I had gotten off that bike wondering how on earth I would run a marathon, when I was already cooked. But I did it. I got it done. Not in a quick time, but a respectable 3.27 on a sweltering day in only my second ironman and marathon. I'd done myself proud and given my best for my family, friends, supporters, sponsors and most importantly, me.
Running under the Banyon Tree and then the finish arch was amazing. Being able to finally rest my legs was wonderful. It was over.
Immediately after the race, I was sure that I never wanted to race Kona or another Ironman again. By the next morning, I felt a 50 percent certainty of wanting to line up at this grueling event again. And now, nearly two weeks later, I am definitive in my resolve to give Kona another crack.
There are two reasons for this. Firstly, I can clearly see some obvious mistakes in my race preparation and race day strategy, including nutrition. These are clear opportunities for improvement. I am confident that I can be a top ten finisher and top five finisher with a little bit of Kona luck.
Secondly, I realised that I am fulfilled as long as I define my own success.
There were times over the last six months when I worried that I wouldn't achieve the success that I knew I was capable of as a triathlete. Would I walk away from Kona disappointed with my result? Training for Hawaii in Melbourne, during winter whilst working part time in a corporate environment, is not ideal preparation for a professional athlete. It was hard. As far as I know, not a challenge that was taken on by any of my competitors.
Conversely, taking on a new job as a part time worker, also has its challenges and at times I wondered if I was hindering my growth in this aspect of my life.
Competing in Kona made me realise that I was looking at success the wrong way. I can be content as long as I follow my passions and define success by my own standards.
I survived my first six months in a new role in the corporate world, whilst getting myself to the start line healthy, and as fit as possible under the circumstances my life would permit. I raced the distance, my competitors and most importantly myself to the best of my ability. I'm now back in Melbourne and at work, looking ahead to Kona 2016, knowing that it's the sum of all parts that fulfills me.
On a final note, it would be remiss of me not to mention the three amazing athletes who owned the day: Daniela Ryf, Rachel Joyce and Liz Blatchford. Stay classy.

subset: commoncrawl


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Hertz To Raise $2.5B With Spinoff Of Equipment Rental Unit
The Hertz Corp., a subsidiary of Hertz Global Holdings, Inc., will be split into two separate businesses: Hertz and the Hertz Equipment Rental Corp., or HERC. Hertz will consist of the company's rental car businesses, including its namesake, and Dollar Thrifty Automotive Group Inc. HERC will rent equipment...
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Electric Vehicles
According to research presented at a meeting of the the American Chemistry Society (ACS), operating temperatures above 86°F (30°C) can shorten the lifespan of lithium-ion batteries significantly.
In the EV segment, GCoreLab's thermal management solution provides better cooling as well as heating when necessary. This enables significantly longer battery life and faster battery charging. Our system is also compact and customizable to increase weight and space savings.
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GCoreLab Thermal Solution for Electric Vehicle
View more presentations from GCoreLab


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All Android applications categories
--- IMPORTANT: If you are visiting Niagara Falls or even live in Niagara Falls, don't go another day without this app --
The Niagara Falls app turns the mysteriously windy place of Niagara Falls into a land of knowledge, inspiration, history and tips.
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A Good Laugh – It's Funny 'Cause It's True!
There is little that is better for you, in a whole variety of ways, than a really good laugh. A good laugh makes you feel better, boosts your immune system, exercises your stomach muscles, and brightens your spirits. And if what makes you laugh actually happened to someone…well prepare to have a really good belly laugh. As Homer Simpson says "It's funny cause it's true!" Today, we have a doozy of a story for you 🙂This past week, an otherwise routine TV interview between Professor Robert Kelly and the host of a BBC TV news show, became a comedy that has circulated the world via the internet. If you haven't seen it…you need to. If you have…you should see it again with the commentary from the British news organization, The Telegraph. We have it here and we promise you won't be able to help yourself…laughter is unavoidable 🙂 We rarely give the entire quote from some other source but this one warrants it. We have watched it over and over and it is just as funny as the first time we saw it and read this description of the action. Click on this link:
Here's to a week filled with love, joy and lives very abundant with laughter!
Amanda #
Comedy! Pure comedy!March 13, 2017
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226: Making A Better Tomorrow With Sabrina Wang
Sabrina Wang is the founder of Sauce Ink which is a social commerce platform to discover and shop for things you love. She provide her members an easy means of creating their own website, blog, ecommerce and more to reach users immediately. Her aim is to help brand owners understand their customers and connect them while creating great experiences.
Sabrina was once a shy girl and even bullied by her peers. One moment in her made her realize what she was capable of to build a better tomorrow. Tune into today's episode to listen to Sabrina's story to self confidence.
Sabrina Wang is the founder of Sauce Ink.
Cultural Background
Sabrina is of Chinese descent.
Favorite Self Confidence Quote
A girl should be two things: classy and fabulous.
Definition of Self Confidence
Self confidence comes from within and trusting yourself.
Her Life Before the Discovery of Self Confidence
Sabrina was a shy girl and was often bullied.
The "AHA" Moment
After being in her editorial job, she realize what was possible for her and decided to create Sauce Ink.
Her Life After the Discovery of Self Confidence
For Sabrina, its a great ride.
The One Self Confidence Tip For the Listener
Be confident making a difference in the world.
Interview Links
Bonus: Self Confidence Resources
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Sabrina sounds a very classy lady. Love the positive outlook. Thanks for sharing yet another great interview…


text: James Kallstrom, former FBI Assistant Director, says that Trump was "100% correct" to fire James Comey on the Mike Gallagher Show. Michael Medved looks at Sally Yates' testimony in front of a Senate committee. Secretary Tom Price joins the Mike Gallagher Show to explain the House's healthcare bill. Dennis Prager looks at a USA Today piece that argues that Trump is psychologically unfit to be president. Senator Tom Cotton on the Hugh Hewitt Show talks about Afghanistan. Pat Buchanan gives his inside take on the Nixon tapes with Michael Medved. Hugh Hewitt interviews Dr. Condi Rice about her new book, "Democracy: Stories from the Long Road to Freedom."


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University of Wisconsin Platteville Chinese student association
Think about what career is best suited for you, and where you want to study. Request more information now.
Think about what career is best suited for you, and where you want to study. Request more information now.
Think about what career is best suited for you, and where you want to study. Request more information now.
Find info concerning University of Wisconsin Platteville Chinese student association, and registering for elective seminars and discussion sections. As a student, your first stop should be the registrar's office, where you can pick up a free copy of both the academic calendar and course catalog, in order to find available credit classes that you may be interested in taking. You may be surprised that you can enroll for a full-time course load, without having to attend any 8am classes at all. Finally, check with your major department for assistance with prerequisites, tuition payment deadlines, and University of Wisconsin Platteville student life information. Please use the form above to request admissions info for University of Wisconsin Platteville.
Don't imagine that college is all about getting good grades and finding a job after graduation. A large part of the university growth experience is about participating in extracurricular activities such as student government, writing for the school newspaper, or joining one of the many student clubs on campus.
It isn't necessary to take a leadership position in a student organization on campus, in order to enjoy contributing to student life at your school. Sure, you have to live somewhere, but spending your freshman year in the dorms can give you the added benefit of making friends and establishing a social circle. Consider signing up for a meal plan, and gaining 10 pounds in the dining hall. Again, the purpose is to socialize and meet other students outside the classroom. Beyond consideration for University of Wisconsin Platteville Chinese student association, you may think about Worcester State University lecture series for complementary electives to your primary course of study.
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Winery Hours
Stoney Mesa Winery
Stoney Mesa Winery is where it all started. You can taste the entire Stoney Mesa Line, as well as see where it is made. Relax on the patio with a picnic and a glass of wine while enjoying the views. If you are lucky you may even be served by the Winemaker himself.
11:00am - 5:00pm Monday - Saturday
Noon to 3:30 Sunday
Ptarmigan Vineyards
Purchased in 2001, and opened in 2007, Ptarmigan Vineyards is our most important vineyard and is a major source for many of our wines. Here you can taste most everything that is available, from all of the Stoney Mesa Winery label, to the Ptarmigan Vineyards label, our Premium Wines.
Closed until May.
What People Say
2008 Riesling - "You could put this in an international competition and it would be in the top row."
Dan Berger (Syndicated Wine Columnist)
"I liked the 2004 Gewurztraminer, a solid effort with good aromatics."
Dan Clark (California Wine and Food Magazine)
2001 Gewurztraminer "Loaded fruit, well balanced with a long finish."
Gil Whiteley (Denver Business Journal)
Excellent ratings! Please comment on your experience! Click here to view
Reviews on Tripadvisor.com


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Business banking
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Step 1 Step 2 Step 3 The Road Ahead
The case study - Kvillebäcken The framework and its implementation The framework for measuring the 4D benefits Performance's results Constract sum: 114 MSEK Construction time:
Dec 2011 - Sep 2013 Scope: 81 apartments Can only deal with a single specific activity Customized according to a specific activity Used to measure seclected activities Weekly measurements Design errors & conflicts
Schedule conflicts
Time-space conflicts
Design-onsite conflicts. Schedule performance
Hit rate percentage Period 11-09-01 to 12-02-14 Design Phase Construction Phase Design errors Project meeting reports: 2 collision tests: Schedule errors: 3 problems identified from project meeting reports Number of client's order to change: 1 time 10 problems 1st test - 17 conflicts Design conflicts: between actors (VDK & NCC), between design options (underground drainage system), and missing designs Schedule performance: SPI = 1.02 ( at 2012.02.14) Hit rate percentage: 0% If we allow +-8 days, hit rate percentage reaches 50% The results tell us The results tell us Design errors lie mostly in conflicts among actors and insufficient drawings/specifications Schedule errors indicate that the project has serious problems in planning Client satisfaction is (maybe) high 5/10 cases of insufficient drawings and specifications 5/10 cases of conflicts among actors in the project Something We are ahead of the schedule and have no problem with tasks' quality We are doing extremely bad plan Undersestimate our ability and competency
Lengthen durations (finished 28 days ahead!)
No connection, no critical path
Insufficient data recorded---> lack of monitoring process Is the framework reliable? Conclusion Not sure yet because of insufficient evidences But the framework gives very promising results Specify 4D benefits and their KPIs Specify problems that need to overcome to apply 4D Suggestions The mature level of projects For the future Level 1 Level 2 Level 3 Level 4 Level 5 2D drawing & list of activities 3D models & Critical path method BIM models & Critical path method Manually integrating 3D and CPM Automatically integrating 3D and CPM Mahalingam (2010) found that 4D is very useful for workers to visualize the cosntruction activities (even higher than upper management) How to let workers interact with 4D more? Naviswork on Ipad BUT Project Manager commented that the project was delayed around 7 weeks. WHY?
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The New England Life of Cartoonist Bob Montana: Beyond the Archie Comic Strip
with NH historian Carol Lee Anderson
Categorized as: Art & Galleries
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Bob Montana, creator of the Archie comic strip, always considered himself a true New Englander. For nearly thirty years, he was considered an extraordinarily respected contributor to the community and often included local scenes, events and characters in the puns and pranks of Archie's comic-strip life. Join Lakes Region historian Carol Lee Anderson as she takes readers beyond the Archie comic strip and tells the story of the remarkable New England life of Bob Montana.Visit Event Website for More Info


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Heating Up and Eating Up
The summer is about to heat up. If you thought the heat had already arrived, well you'd be right, but it's about to get hotter.
Sambok, also known as boknal or the "dog days of summer", is fast approaching so, make your plans to be some place that you can take a dip or plan to eat like the Koreans to keep you cool.
(This post contains affiliate links, which means I receive a certain percentage of a sale if you purchase after clicking. These funds go to maintain the site. Thank you for your support.)
Sambok covers a month of time at the peak of the growing season and encompasses the three hottest days of the summer.
This year, chobok (the beginning or first hottest of the days) falls on July 18th. Junbok (the middle or second of the hottest of days) is ten days later on July 28th and malbok (the last or final of the hottest days) is 10 days later on August 7th. These days became holidays for the farmers that toiled throughout the summer because it was just too hot and they would head up into a mountain valley or get to the nearest coast to cool off and visit family before the rice harvest. These days this particular tradition isn't as prevalent, but one custom has remained and that is the food that is eaten on these especially broiling days.
Ice cream, patbingsu (shaved ice with sweetened red beans) or another chilly treat does not make it onto the table, unlike what you might expect. Instead, traditionally, Korean belief promotes iyeol chiyeol, or the idea of controlling heat with heat. The idea promotes eating rejuvenating and stamina restorative food and the three main dishes that most Koreans opt for are piping hot. According to Eastern medicine, blood concentrates near the skin in hot weather to cool the body which can lead to bad circulation in the stomach and muscles which is why it is common to lose one's appetite or feel tired during the summer.
To offset this, Koreans believe we need to warm the body from the inside out and the two dishes they choose to help with that are: jangeo (eel) and samgyetang (chicken stew).
Jangeo, or eel, is rich in vitamin A and E and stimulates blood circulation and prevents aging and wrinkling. It is most popular with men in Korea as it is believed to be an aphrodisiac and good for stamina. But by preventing aging and wrinkles it's right up a woman's alley as well. Samgyetang may be the most popular of the two dishes eaten on the hottest days of the summer. It is a ginseng chicken soup served in a hot stone bowl. The chicken is boiled to tender perfection with ginseng, garlic, jujube dates and stuffed with rice.
You've got some choices to make.
Head up to a mountain valley or to a beach like the farmers have done for centuries or head to your local grub shop for one of the three main dishes mentioned. If you will be dining on jangeo or samgyetang, be sure to head out early though as almost everyone else will have the same idea for their dinner meal.