The Anatomy of an Ironman PR…
My heart is a few beats higher as I write the title of my race report. After IMCDA 07 (Ironman Couer d’Alene) I thought that title would have been appropriate for my race day analysis. After all, I had a best time at that race, and got very close to what I believed was my potential in Ironman racing. I always believed I could go faster than the 12 hour races I was consistently laying down. At IMCDA (#6 in my career) I proved myself correct with an 11:38 in pretty tough conditions. I was close to that 11:30… a mere 8 minutes away… where I believed my potential lie. My hope was that I would better it at Ironman Canada (IMC), and foolishly, I thought heat would be the one factor that would dictate if I could beat the IMCDA time I was so proud of.
As many of you know, I don’t set time goals. I believe in putting my process goals in place, and the time will fall if I do my job of executing my race plan. For an Ironman I believe that execution is the most important thing. It’s surprisingly easy to have a bad day on an Ironman course due to poor pacing, nutrition, heat management. etc. regardless of fitness. This challenge to execute the day well is the carrot that keeps us all coming back. In a day this long, so many things can go wrong…how do you get the perfect Ironman day?
So, what happened between IMCDA and IMC. I think one of the biggest things that happened was that I trained a lot. I took the week after IMCDA to rest, and the second week popped into a 15 ½ hour week, followed by 4 x 19 – 20 hour weeks. For some Iron athletes, that isn’t a lot; for me it was huge but not because of the weekly hours… more because of the consistency of maintaining those hours week after week. In prep for previous Ironmans I would do a 22 hour week, but I’d hit it once.
From February to August I frequently averaged 60 plus k of running. In July I held the run volume and maintained 300k of cycling, and 8 – 10k of swimming… week, after week, after week, and this was building on fitness gained training and racing IMCDA. (My averages in May heading up to IMCDA were close but not quite that high.) There wasn’t much intensity, but I logged the time. The really cool thing about this process was that I didn’t get burnt out mentally or physically. I was game to go for almost all my training sessions, and felt I was managing life at home with my daughters, dogs, cats and husband. Even in the midst of major home renovations, there was a magical sense of balance… which I largely attribute to my wonderful husband Ken and his encouragement and acceptance of my Ironman addiction. Honestly, I don’t think I would have managed well with this type of training in past years. I view those years now as “training to train”. It took me 5 years of racing Ironmans to be ready to ask my body, mind and soul to accept this challenge. The other wonderful thing I had going on was that I was surrounded with other athletes training for the same goal. This meant there was always someone to ride or run with. What a gift this was. Carmen, Dave, Rena, Mark, John, Jeff, Serge, Ken… they kept me on my toes and made long training sessions seem not quite so long.
Three weeks out of IMC I had the mental meltdown I’d been expecting all summer. I went to Panorama to hang out with my kids for a couple days, and didn’t even take my training gear. I drank wine and hung out. It was a low volume week, and I felt guilty about it. On the flip side, I think I probably needed it.
Two weeks out, my motivation came back and I didn’t miss any training sessions. I was running faster than usual, and my head was in a positive state. I was excited to get to Kelowna to race the Apple Olympic Distance Tri one week out from IMC. This would test my fitness and hopefully gain me a world spot for Vancouver 2008. As race day approached, however, I started to worry that maybe it was too much. What if a hard OD tri derailed all I’d worked for for IMC? It was a gamble, but I wanted the world spot. Mike Plumb, my coach, assured me it was a good plan. I met several athletes who were using the Apple as a taper race for IMC, so with Mike’s encouragement, and the piece of mind that I wasn’t the only crazy doing 2 races back to back, I went to the start line. WHAT A BLAST!
I had so much fun in this race. It was raining, and there were a bunch of crashes on the 4 loop technical bike course, but I had an astronomical amount of fun! I felt great about my bike split and my power on the bike. All was good! I got off my brand new beautiful BH bike and headed off for the run. I was pretty sure I was high up in my AG based on the fact there was only one other bike in the old lady bike rack! (That’s the 40 – 44 bike rack!) Could I get on the podium? No time for socks… I want to place and I need every second I can squeeze out of my run. Those gals behind me will run me down for sure. I’m just not that fast at running! Well, the run went great! I PR’d my OD 10k time by a few seconds from last year, and I never really felt like I was suffering, even though I couldn’t run one second faster. I had a great run, and finished smiling ear to ear. My only issue was my feet felt like they’d been through a meat grinder. What had I done? IM was only 1 week away, and my shoes were bloody and there were 6 gnarly blisters on the bottom of my feet? I yelled for joy when I saw I got 2nd in my AG thus guaranteeing myself a place on the Vancouver team without a roll down. I could check that goal off the list. Now I had to focus on my feet.
We made the move from Kelowna to Penticton the day after the race. We had stayed at my Aunt and Uncles and had a wonderful visit. I was relaxed, and my Aunt, who is a nurse, had done all she could to doctor my feet. I was bandaged up and off we went.
Once in Penticton the butterflies started to creep in. My legs felt surprisingly refreshed following the Apple, but I knew running was out of the question because of my feet. I did a short swim in the pool, and a few rides including my mandatory pre IMC ride down from Yellow Lake on the Thursday prior to race day. I got this advice from Lisa Bentley, and I think it’s a really good plan to familiarize yourself with that descent close to Ironman day. We had a good group to ride with, and got some great pics. My feet felt great in my bike shoes… but runners were still out of the question.
Tracey Shelby, another tri coach from Vancouver sent me 3 tri-talk emails. She said that newbie IM athletes would love it, so I played it for my crew when they came for their pre-race meetings. We reviewed their race plans and nutrition plans, then listened to the tri talk sessions. Rich Strauss gave advice that matched my theories of IM racing perfectly… he even used some of the same language. He talked about pacing, nutrition, and mental strategies in a way that was easy to apply to your own race and supported what I had taught them over the past year. I played it for them, but I listened too. In this, I believe I gained confidence to follow my plan and execute my own race thru giving guidance to my Team TriLife athletes for their race. I was going to pace the bike well. That was the key to my plan.
Race morning came and I felt really off. I didn’t sleep at all Saturday night, but knew I’d slept like the dead all week. I could handle one night without sleep. As we drove to the peach and the start, I said to myself… “You chose to do this; you choose to have a good day; choose to be great”… the words were coming out but I wasn’t believing it. I felt sick and I was spiraling out of control. I told myself my mind was playing tricks on me and I needed to get a grip. It’s almost like I knew it was going to be the hardest IM of my life. I was fighting my need to accept the inevitable… that I would get my wetsuit on, and I would get in Lake Okanogan to race this race. I chose to do this; I choose to have a great day. When I said goodbye to Ken, I was crying… not just tears, but crying. I think I was afraid. He pushed me to get going, as he always does, and I was off.
Once I was on the beach the butterflies slowed down. I decided to start way right on the beach. This was a radical change from my originally plan, and it worked great! (Mike P. and Suzanne my swim coach suggested it on Saturday.) The gun went and I was swimming!!! It might sound odd that I was excited to be swimming as I was in the swim portion of a triathlon, but there were 2700 of my closest friends in the water fighting for space. I was worried about the contact and the fight for air. I expected a terrible swim, and here I was, actually swimming! The only blip in the radar during the first 1:06 of the race were some really hard hits! I swam easier than I have ever swam in an IM, and never felt I was pushing, but when I got hit, I got hit hard! How exactly does a fellow swimmers elbow make contact with my forehead with that much force? I was sure I would be cut and bleeding! (I wasn’t.) When my goggles got smashed into my face, I left them alone and the pressure slowly dissipated! Then there was the blow to my upper lip. Did I sign up for boxing school? What was going on? Overall, though, I swam easy and when things got crazy was not afraid to slow down to find open water. The time passed quickly and I got out of the water feeling pretty darn good. I didn’t know what my time was, but Suzanne yelled at me it was 1:04! It was actually 1:06, but considering how easy I swam, it was a well paced effort and a great result. (I’ve swam 1:06 in every IMC I’ve ever done, but it’s never felt that effortless. I took this as a good sign. The extra k’s in the pool had paid off.)
I methodically moved my way thru T1, and was thrilled that the tape I had put on my blister the night before was still in place. YAH!!! This was a major accomplishment based on the time and money we had spent Saturday trying to figure out a way to manage that open sore. A volunteer from Saturday named Melanie had told me about this stuff called Leuko tape that would stick through anything. I couldn’t find it anywhere in Penticton, and everything else I tried came off. I finally went to Melanie’s campsite at 9:00 pm Saturday night, and asked to borrow the cherished tape. Without it, I’m sure I would have had a different day. (Thank you Melanie!)
*Side note: At the Apple Tri Paul Tichler (sp?) who won the race had leuko tape around every toe and around his metatarsal arch. I asked him about it at awards, and he said he had destroyed his feet a few weeks ago in a race, and the tape had worked great. It stayed on thru swim / bike and run and he didn’t feel it or hurt his feet. *
I got out on my bike and focused on executing the best IM bike I’ve ever had!
IMC is a tough course to follow the “start easy to finish strong” plan because it is so fast for the first 60k. You can make up tons of time on this stretch, and it’s easy to get wrapped up in the throngs of cyclists flying by you to the bottom of Richter. For the first time in 5 IMC races, I kept it easy. My HR stayed below 150, and I didn’t focus on watts as I wanted to manage my effort with HR this time. (I had used watts at IMCDA in 2006 and ended up riding at a higher HR than I should have to maintain the wattage I thought I should be at. The temperature got up to 40 degrees that day, and I didn’t adjust my effort for the heat. I then paid for it on the run. That was not going to happen today… even though it wasn’t hot.) So, in a nutshell, I dogged it to the Husky. I still kept an average speed of 35kph, which I was thrilled with, but HR and RPE was low.
As I climbed Richter I used every gear my new compact crank had to offer. I was only a few weeks into using compact cranks, and I thanked my husband several times for putting it on as I spun up Richter with as little effort as possible. I maintained a steady effort, and was actually surprised at how many people I caught in the last third of the hill who had blown by me at the start. I was tempted to go with the women in my age group when they went by early in the climb, but I told myself to be patient and stick with my plan. I did, and was thrilled to get back in the game by the top of the hill! I saw a few familiar faces cheering at the top, and hooted and hollered my way to some great cheers from the crowd! I was having fun, and wanted to draw energy from every source I could. I like it when I cheer and people standing on the sides cheer back! This plan didn’t fail and I was excited to start the descent with so much positive energy passed my way!
I rode the descents aggressively, and knew I had saved enough energy on Richter to ride the seven bumps well. I often got passed on the uphill portions of the rollers, only to pass back on the descent. This is when I came up with my new mantra. “Today is a day for managing resources.” I would be conservative on the uphills, and as aggressive as I could be on the downhills. Once again I thanked every gear made available with my compact crank, and I executed the rollers as well as I possibly could have!
By now the wind was quite stiff. I had other athletes comment on how difficult they were finding it, but I refused to let it matter. I stayed in my aerobars, with my fancy new aero helmet, and managed my resources! My HR was staying at around 150 now, but I was OK with that. I kept my cadence high but maintained pressure on the pedals. I felt good on my bike, and passed a lot of people as we worked our way thru the wind to the out and back.
Once on the out and back the headwind was now a tailwind! YEEHAAA!!! I was so excited to have it easy for a little while, and I knew I needed to make up time! I was surprised that people sat up and rested on the “out” portion with the wind on their backs! I wanted to gain back as much speed as I could, and I had fun watching my average speed increase! At special needs I grabbed my bottle of Infinit concentrate and I was off… back into the headwind.
By now I was counting down kilometers to get to the top of Yellow Lake. I knew that was where things would get easier thanks to the wicked downhill, and I also knew I’d see Ken and all the supporters and friends at the top of the hill. My friend from CDA Chrystie caught me just after the out and back and we stayed together until the top of Yellow Lake. I struggled mentally with the back and forth game we were playing. I would catch her, and as soon as I got there she would surge ahead. She was very focused and not talking at all, and I wasn’t feeling good about the game. I needed to fix that, so at the top of Yellow Lake I had another “hoot and hollarfest” to draw as much energy as possible from the wonderful folks cheering us on as we climbed, and I threw kisses to Ken and smiled to anyone who looked at me. I felt great, I was great, and I was riding great! Just after this, Chrystie go ahead of me and I did the descent alone. I was happy with this, and knew she was riding unbelievably well. I told myself that my success was not linked to her success. I was having the day of my life, following my process goals and riding faster than I thought I could. I had no stomach problems, and my head and heart were in the game. If she rode faster she was the better athlete… I had to do what I needed.
*Nutrition note… it was my plan to do the entire ride on Infinit nutrition. I really believed this product was my ticket to a healthy tummy throughout the race. I felt good after 4 ½ hours, but was a bit hollow inside, and was having a hard time drinking every 10 minutes when my watch went off. I decided to supplement the Infinit with a gel. This adjustment to the plan was amazingly successful, and by the end of the bike I had taken about 1500 calories in thru Infinit, and 2 gels plus a few bites of banana. That was about 1800 calories plus 1 ½ bottles of water, and my energy levels were high. I had paced well and fueled well. Life was really good as I entered T2 in a personal record bike time of 5:47!!! Holy crap! I was shocked at my split, and the best part was I felt outstanding as I headed out on the run! *
T2 was a very fast in and out. The wonderful volunteers in the women’s change tent helped me get on my way. One of my process goals is to get out of T2 as quickly as possible. In the past I’ve found it easy to languish in the kindness of the volunteers and to sink into the chair letting the fear of the upcoming marathon paralyze me from getting up and out. Not today… I did a power change and was ready to run!
The marathon: In IMCDA I set a goal of not exceeding a 10 minute mile for the first 8 miles of the race. I was mentally treating these early marathon miles as the recovery section between my bike “interval” and my run “interval”. If anything was wrong, this was when I would fix it, and my only job was to set myself up to be able to run the second half of the marathon. It worked in IMCDA and I pr’d my Ironman marathon by 12 minutes. (The cool weather helped too I’m sure.) I applied the same strategy to this marathon, but didn’t give myself such a modest per mile pace. I was running, and I felt great. People flew by me like I was standing still, and I smiled and wished them well, knowing I would reel several of them back in with a well paced run. I hit my interval timer at every mile marker so I had a gauge of speeding up or slowing down, but I was comfortable.
Nutrition wise, I chose not to take Infinit on the run. I don’t like to carry anything with me when I’m racing, so I stuck with gels and coke. (I carry gels in my tri top pocket.) I started with coke at the very first aid station and took it frequently. I actually didn’t count how many gels I took but I think it was 4, plus the coke and chicken soup. I was forced to take some Gatorade as there wasn’t chicken soup until the second half of the marathon, and even then, only some aid stations had it. I don’t carry salt with me, and the soup was my main source of sodium. I was frustrated that I couldn’t get it early, but took it when I could and kept the niggling hamstring camp at bay.
As I made my way to OK falls, I smiled at as many people as I could find to smile at, and my mantra of “today is a day of managing resources” was firmly entrenched in my mind and repeated often. I set heart rate parameters for hills… If my HR got to 158 I would walk, but when it got back down to 150, I had to run again. This was how I managed resources. I still had no stomach issues which was a huge bonus. Before IMCDA I would have credited the cool temperature with the healthy tummy, but at IMCDA the temp was just about the same, and my stomach was not good for the last 1/3 of the bike and the entire marathon. I had none of that this time which I’m sure was the Infinit. (In IMCDA I used Carb Pro 1200 and got 2000 calories in on the bike but because I felt crappy I wanted to try something else at Canada.)
As I was running, I was surprised to see my HR as high as it was. In all previous 6 Ironman marathons, my HR has dropped to the 130’s, and even the 120’s in some races. At IMCDA I ran only 10 minutes slower, but at a HR that was 12 – 20 beats lower. Again, I think this was largely nutrition and that I absorbed the calories I took in on this day, thus allowing my HR to stay up.
When I got to OK Falls, my sister was there. She asked me how I was doing, and I swear my response was “I am having fun! Who has fun on an Ironman marathon? Apparently I do!!!” I felt invincible. My pace was comfortable and all was good.
On the hills out of OK falls I used my HR targets to manage pace, and didn’t let the hills take too much out of me. By now, I had caught Chrystie and we were once again back and forth with me passing her on the hills and her passing me on the flats. Chrystie is a much faster runner than I am, and I used her presence to pull me along. In the past she and I have had similar experiences on the run where we end up walk running a portion in the middle of the race. I broke through that at IMCDA. She broke through it today and had the race of her life! At 10 miles into the marathon, another friend had passed me. His name is Jeff and we had trained a bit together leading up to the race. As he went by he said something funny (I can’t remember what) and off he went. I lost sight of him for a bit, and brought him back in to where I could see him. He was another carrot I used to push me when I needed a push. There is something about knowing people around you that can be very motivational. For me, the desire to “hold on” to familiar faces isn’t about beating them… it’s more about using their strength to keep me going. Jeff said after the race, that for the last 13 miles he would say hi to someone, and listen to hear how far back my voice was. He would hear it close by, say a quiet “damn it” and keep running when he wanted to walk! I love that I pushed him to a better race! Serge, another Cochrane athlete did the same thing. He was really struggling in the last 4 miles with cramping, and every time I got close, he’d start running again. I caught him at an aid station about 2 miles out, and told him to start running! That catch motivated him to dig deep and run the rest of the way in. He passed me and stayed in front. The next day he asked if I was mad at him and I laughed! I knew exactly what he was doing, and again, he kept me going as I tried to pass him and stay close. Competition amongst friends can be the best thing in a race and can push you to better results every time. The key is truly believing that it doesn’t matter who gets to the finish line first, as long as you do your best and are supportive to each other along the way. Jeff, Chrystie, Serge and I all finished within 4 minutes of each other. Pretty amazing over an 11 hour day!
Back to my marathon… I would have to describe the 16 mile mark as the place the wheels fell off, or maybe it was more like a slow leak! Chrystie and I were now running side by side, and we actually chatted about when we would finish if we held this pace. I knew I was pushing it to keep up, and was in danger of blowing the last few miles, but I wanted to race this thing. Mike P. had told me the day before to be cautiously aggressive all day. I don’t know if I applied that up until now, but at this point I was walking a fine line between a great finish and a blow up. I was feeling dizzy and Chrystie suggested I needed fuel. I took a gel and I think it was key to holding on. On the last climb to town, Chrystie wanted to walk and I didn’t as I was still sticking with my heart rate plan. I ran up the hill and she blew by me at the bottom. She was phenomenal and took 2+ minutes out of me to the finish line. I was OK with that.
The last 6 miles of this day would be the toughest of my Ironman life. I have suffered in an Ironman… vomit, diarrhea, bladder spasm, blisters, ITB… you name it, I’ve had it. Today my suffering was because I wouldn’t quit. I went to a place of discomfort and pain… I’ll call it pain… that I didn’t know I could go to. Having Chrystie, Serge and Jeff there was instrumental in the outcome. I wasn’t thinking anymore, I was just running. I knew there was a wicked headwind, but I gave it no energy and no thought. I just kept running.
As I got on the out and back, the wind was ferocious. On the “out” it was a head wind / cross wind that I’m sure made us all run sideways. I heard the cheers from Annie and Karen, and the Roths, I knew Suzanne was out there, and when I turned the corner my daughters Tori, 13 and Ali, 11, were screaming their heads off to “Go Mommy”. I was so close. I didn’t actually know what my finishing time would be, but I knew it was somewhere between 11:05 and 11:10. One step in front of the other. Just look forward. I could see the Peach as I made my way to the finish line, then the beautiful blue carpet was in sight. Keep running. Tori and Ali ran out to meet me and do the last glorious 50m on the blue carpet… with the crowd cheering and my girls beside me and my husband close by, I reached the finish line.
I did what I thought was impossible. I never dreamed of an 11:07:05 Ironman. That time was for the fast people, and I’m not one of them. The tears started and JoZ and Caroline were there to take me to the medical tent where I needed to get my breathing under control. The emotion of the moment and the deep fatigue had me in a bit of a mess, but that’s OK… I had worked hard to deserve this state.
I reflect on my day; what was “The Anatomy of an Ironman PR”? What happened on this day that brought it all together to a spectacular finish and a Kona spot?
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Doing 2 Ironman races in one season. i. Living in Alberta it’s a challenge for us to get long rides in early in the year. Racing IMCDA forced me to do big rides early. After CDA while training for Canada, I was able to build on that early season bike mileage. -
Maintain a decent weekly run mileage from early in the year. For the first time I got very comfortable running 4 – 6 days a week. I think this was a big key to having a successful IMC. -
The love and support of Ken and my girls. Tori and Ali don’t necessarily understand Ironman, but they never complain and know that when Mommy is happy, we’re all happyJ -
Ken who has allowed me to structure my life to live my passion. I coach triathletes who have the same passion, and my choice to leave teaching to become a full time tri coach was instrumental in my success. -
Ken and his unwavering commitment to have my bike ready to go. He is now a sales rep for BH bikes. The company wanted me riding their product, so they sent me a BH time trial bike in June. I didn’t ride it at CDA, and Ken spent hours in July and August making sure it was set up perfectly. He changed the bars, put on the compact crank, and moved my aerobars as many times as I needed until they were perfect. He cleaned my bike, helped me pack my race bag and bought me Zipp 606’s for my 40th birthday. He pushed me away when I didn’t want to go to the start line at IMC, and told me he loved me. Without him, I could not do this. I couldn’t do anything. -
Team Tri Life… Being a coach of Ironman athletes made me a better Ironman athlete. I have cherished their successes along the way, and we worked through their low points together. Rena, David, Cynthia, Hope, Janice, Michelle, Susie, Leslie, and Terry… you are an Ironman! You provided me with inspiration throughout the year and on race day. Thank you. -
My training partners… David, Rena, Carmen (the 65 year old amazing Carmen Augustini who has nicknamed me Grasshopper and has been there for me thru 2 Ironman races this year), John, Jeff, Ross, Mark, Lara, Toni, Cathy B… there are more I know I’m forgetting. (Our town has 13000 people, and we had 15 athletes race IMC. We are running and triathlon obsessed… and I appreciate it every day! Our club, the Red Rock Running and Tri Club is a big part of our training and racing life.) -
Suzanne my swim coach and Mike P. who changed how I train. -
Cycling on a windtrainer: Where we live it’s a necessary evil, but training with a group makes me train harder. Thanks to Jeff and Dani for opening up their garage and their home for group training all winter, and to Ross for the Computrainer sessions. Thanks to Bow Cycle for allowing me to teach a kick ass spin class through the winter where I work way harder than I would be by myself! -
Chrystie who not only pushed me race day but is always game to have a long phone call on anything Ironman, mom, life related. -
Infinit nutrition… I can’t say enough about this product. I believe it was key to the success of my day. Thanks Darcy! -
Pacing… trusting Rich Strauss, and Gordo Byrn that it was OK to slow down to the Husky at the bottom of Richter. -
Janice McCaffrey a 3 time Olympian and very good friend, who gave me the idea to go slower than slow in the first part of the marathon at IMCDA. She said, “treat it like a recovery section between intervals.” It was brilliant. -
Staying positive and drawing energy from the crowd to give me an extra push. Knowing why I was there and loving the process of racing. -
The cool weather… I have to acknowledge that, although we did pay somewhat with windJ
This is a race I will never forget. I have had 5 days now to reflect on what I could have done differently… where could I have squeaked out the 7 minutes to see a “10” on the clock when I finished. The odd thing is, I can’t find the 7 minutes anywhere. For me, this was the perfect race. There were no errors. I did what I could with the fitness I have. I managed resources and executed perfectly. This is the Ironman I didn’t dream of, because I didn’t know it existed.
What now? I’m off to Kona and as odd as it sounds, it’s never been a dream for me. I always said that if I was going to travel to a race for that kind of money, I would rather go to Germany or New Zealand. Kona has never been the pot of gold at the end of the rainbow. So, why am I going?
I trained harder than I’ve ever trained this year. At some point in July the thought of Kona started to creep in; maybe because I felt I really deserved it this time. (I turned it down in a fluky roll down 4 years ago, and never regretted that. I truly didn’t want to go and it was easy to turn down.) By race day this time, I decided I would go if I got a spot, but I didn’t race to chase it. Placing well in my age group had way more meaning for me than a Kona spot, but now that I’ve got it, I look at it as a way to give back to Tori and Ali. This will be their first tropical holiday, and they are STOKED!
My plan for Kona as I write this, it to treat it like a “tourist race”. I don’t feel like I have it in me to dig that deep again… honestly, I may never dig that deep again. I want my Kona day to be a day I’m in control of. I will happily let people go by me, and the finish time won’t matter… only the finish line. I’ve had a hell of a year. Two pr’s in Ironman races, a spot on the world team for Vancouver 2008, a Boston qualifier marathon, and a ticket to Kona. I truly want Kona to be the icing on the cake. If the rest of my life goes as well as it has in my 40th year, I will continue to be a very lucky woman. I wish you well in your training and racing adventures. Thanks for reading.
Angie
www.teamtrilife.com
