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Tuesday, January 31, 2017

Winter Triathlon National Championship

Race Ready for Winter Triathlon National Championship St. Paul

"The same boiling water that softens the potato hardens the egg. It's about what you are made of , not the circumstances." - unknown

I've had my eye on the Winter Triathlon National Championship for three years. The race is a 5 K run, 12 K fat tire bike and 7 k Nordic ski race.

 I even signed up two years ago when the race was in Boise. I didn't go because I felt I had not trained enough. I wasn't ready for the Nordic ski part of the race.

Months ago when planning my 2017 race schedule I decided this was the year I would finally tackle the challenge of the Winter Triathlon.  I had set the goal of having a podium finish as an age group athlete at a USAT National Championship. With the race being held in St. Paul, it seemed like a good choice. Since this race was in January I would use it to keep me motivated during my off season. I thought it would be a nice change of pace and a great way to keep up my fitness.

I decided to give up volunteering for Ski Patrol this year so that I could focus on my Nordic skiing. I took my roller skis to Dallas over Christmas and practiced almost every day. I took a roller ski lesson to work on my technique.  I thought it would be a good base to improve my fitness and my skills.

When winter set in, I started working on my skiing. I am great on the level and going uphill on Nordic skis, but have never done well on even the smallest hills. So I practiced and took another lesson. My awesome instructor Dan LaBlanc has me doing hills without fear.  I was ready for the ski course. The only skiing available here in Wisconsin has been a loop with man made snow at a local state park.  I practiced there throughout January.  When I traveled to Wausau on business I practiced at Nine Mile Forest State Park.

The bike portion would be on a fat tire bike. It is sort of a mountain bike on steroids. The tires are about 4 inches wide. I do not own one, but would rent one for the race. The best I could do was to get out on my mountain bike to get used to biking in the cold.  It was pretty warm in Milwaukee in January. The coldest day I practiced was the mid 30's. I had really no practice on snow.

Pre- Race

There was very little snow on the ground in St. Paul, so the Nordic ski portion was cancelled. It was replaced by a 2nd run. Just my luck since I had run very little since November.  It was part of my rest and recovery program.  I've done a number of duathlons and would just do the best I could.

I picked up my rental fat tire bike and headed to the race venue. The race director was taking people out on rides to review the course. A ride was just assembling as I unloaded my bike. Because I had never even been on a fat tire bike or rode in the snow I did not want to go out with a group and embarrass myself.  So I rode around on  part of the course and the golf course for 45 minutes. It was fun and not too tough. It is quite a bit like riding a mountain bike.  I was ready for the race.  My test layering of clothes also seemed just about right.

Race Day- Run 1

Of course I got there really early and was one of the first athletes setting up in transition. I wandered up to the golf course club house to stay warm.  I almost forgot to pick up my timing chip. The race day temperature was 24 F with wind chill in the single digits.

Dressing right is a challenge in a race like this. It is easy to get too hot on the run, get sweaty and then be too cold on the bike.  On the bike you don't move much so can get cold very easy. I also could not wear gloves that were too thick because I needed to be able to shift the gears on my bike.  I opted for hand warmers in a thin pair of gloves with reflective liner. They worked well in the practice ride.

I had on a wool base layer on the bottom, Lycra Nordic ski pants and a pair of bike wind pants. On top I had a silk base layer, a Nordic Team CMT top and a Team CMT wind jacket. I wore a thin Lycra cap for the run and under my bike helmet.  My only mistake was my socks, I thought they were wool, but later realized they were not.

I lined up in the 2nd slower wave that started 1 minute behind the first wave. I did not want to get in any one's way. I knew the winner of the women's race last year came from my age group. About a 100 racers lined up. The first run went well and I easily out paced the women in the 2nd wave. It was a little tough to run by myself in the wind. I think the course was long because my time was 37 minutes. I did a 5K just two weeks ago and ran for me a very slow 32 min race.

Bike

I knew the bike would be the most challenging part. The course was lengthened to 12 miles because the ski portion was cancelled.  It would be partly on bike paths and partly through the woods and park of Lake Phalen park. Some would be single track where the faster racers would have to pass.

I had forgotten how slow these bikes are and how much energy they take to move compared to a racing bike. They are fun, but when you are riding on trials it is much slower.  The cold seemed to sap the energy out of me. I wanted to drink but I could not get any fluid out of my water bottle. When I stopped and opened it up, there was mostly ice. I quit trying to drink.

Faster riders passed within inches of me. Some did not even tell me they were approaching. Some gave words of encouragement.  The single track was rutted and bumpy. I really had to pay attention to my steering and bike handling. I saw one of the men fall right in front of me and then I fell because the snow was soft. I had a couple of close calls. I later leaned the winner of the women's race also fell.

Each lap was 4 miles. I had trouble getting up one hill on every lap. My legs were just not strong enough or my technique good enough. I talked to a couple of other women after the race that had the same problem.  After two laps I was tired and ready to be done. I had one more lap. I had lost all feeling in my feet from the cold. Still I dug deep and got that lap done.  The bike handling was getting dicey due to fatigue, but I finished.

Run #2
It was into transition and off for the 2 mile run to finish the race. I could not feel my feet and I was tired. I think I was a little under trained for the bike. The course was out and back on the golf course. It was icy. The athlete in front of me fell and I fell in about the same spot.  The course was just all white. The way was marked by an occasional red solo plastic cup. A few more would have been nice. I was worried about making a wrong turn. I was one of the last athletes to finish so there was no one really to follow. I could hear the music at the finish. I did a little running and a little walking and soon I was at the finish line.

There were only two women in my age group. Me and the winner of the entire women's race. That is quite an accomplishment for her. She beat me by an hour.  Still I had made my goal of an age group podium finish at a National Championship. I felt like earned it.

This race was one of the most physically challenging I've ever done. I am glad I took on the challenge and happy I made my goal for a podium finish. My skiing has improved so much I will be doing a Nordic race this weekend. Plus I hung in there under really trying conditions. It was a character building experience. If I do it again I will be much better prepared.


**************************

Chris Wodke
Founder & Manager Team CMT
www.run4cmt.com

Chris is a triathlete and long distance runner. She is a three time participant of the Boston Marathon.  In 2012 she finished 2nd at Boston in the Mobility Impaired Division. She was on the course in 2013 when the bombs exploded.

She has appeared three times at the Paratriathlon National Triathlon Sprint Championship. She was the 2012 and 2014 National Champion Paratriathlon Open Division Champion.

In 2014 she was the PC Open Champion at the Duathlon National Championship and at the Aqua bike National Championship in 2016. She represented Team USA at the Aquathon ITU World Championship in Chicago in 2015 and at the World championship in Cozumel in 2016.

 In 2014 she represented the U.S. as a paratriathlete at the Pan-American Triathlon Championship in Dallas, Texas.  She has won state championships in cycling and triathlon as a senior Olympian.

She travels around the country raising awareness of CMT.

She is the author of the book, “Running for My Life” that details her experience as a CMT affected athlete.

You may visit her author page at:
http://www.amazon.com/Christine-Wodke/e/B00IJ02HX6

Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have 208 members in 38 states. We also have members in Australia, England, Scotland, Canada, Vietnam, Turkey, Finland, Scotland, France, Poland, Iran, Norway and Sweden. If you wish to join us visit our web site; www.run4cmt.com or www.hnf-cure.org

CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

Additional Link
Follow CMT affected Paratriathlete Timmy Dixon
http://cmtamputee.wordpress.com/

Follow CMT Author Chris Steinke
https://cmtandmesite.wordpress.com/2017/01/30/what-is-charcot-marie-tooth-disease/


Keywords: Running, Running and CMT, triathlon, triathlon and CMT, athlete and CMT, cycling and CMT, paratriathlon, challenged athlete, Team CMT, Running for My Life-Winning for CMT. Hereditary Neuropathy, Charcot-Marie-Tooth.
CMT and running, CMT and triathlon, CMT and athlete, Charcot-Marie-Tooth and running, Charcot-Marie-Tooth and triathlon, Team USA and Team CMT, Running for my life-Winning for CMT, CMT athlete, athlete and CMT, triathlete and CMT, Boston Marathon Bombing, CMT disease, CMT and exercise, exercise and CMT, CMT, athlete and CMT.Team CMT, CMT athlete, athlete and CMT, bike4CMT, walk4CMT,  CMTA, HNF, Tri4CMT, Walk4CMT, MDA





Sunday, January 29, 2017

Skillet Sunday- Meatballs with Mushrooms



Today's recipe is fast and simple to make, perfect for a quick dinner after work. I used homemade bone broth. You can use beef broth if you do not have bone broth on hand.   I served this recipe over brown rice, but noodles or potatoes would work as well.

24 Rosina beef and pork meatballs
3 tablespoons butter
1/2 medium yellow onion
8 ounces sliced mushrooms
4 cups of beef bone broth
1/4 cup whiskey
4 tablespoons cornstarch
4 tablespoons water


Melt the butter in the frying pan. Add the onions and mushrooms. Cook until the mushrooms and onions are softened.  Add the beef broth and then the mushrooms. Cook until the meatballs are cooked.  Add the whiskey. Mix the cornstarch and water.  Slowly add to the meatball mixture a little at a time until the broth mixture thickens.  Serves 4

*********************


Chris Wodke
Founder & Manager Team CMT
www.run4cmt.com

Chris is a triathlete and long distance runner. She is a three time participant of the Boston Marathon.  In 2012 she finished 2nd at Boston in the Mobility Impaired Division. She was on the course in 2013 when the bombs exploded.

She has appeared three times at the Paratriathlon National Triathlon Sprint Championship. She was the 2012 and 2014 National Champion Paratriathlon Open Division Champion.

In 2014 she was the PC Open Champion at the Duathlon National Championship and at the Aqua bike National Championship in 2016. She represented Team USA at the Aquathon ITU World Championship in Chicago in 2015 and at the World championship in Cozumel in 2016.

 In 2014 she represented the U.S. as a paratriathlete at the Pan-American Triathlon Championship in Dallas, Texas.  She has won state championships in cycling and triathlon as a senior Olympian.

She travels around the country raising awareness of CMT.

She is the author of the book, “Running for My Life” that details her experience as a CMT affected athlete.

You may visit her author page at:
http://www.amazon.com/Christine-Wodke/e/B00IJ02HX6

Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have 208 members in 38 states. We also have members in Australia, England, Scotland, Canada, Vietnam, Turkey, Finland, Scotland, France, Poland, Iran, Norway and Sweden. If you wish to join us visit our web site; www.run4cmt.com or www.hnf-cure.org

CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

Additional Link
Follow CMT affected Paratriathlete Timmy Dixon
http://cmtamputee.wordpress.com/

Follow CMT Author Chris Steinke
https://cmtandmesite.wordpress.com/2017/01/30/what-is-charcot-marie-tooth-disease/


Keywords: Running, Running and CMT, triathlon, triathlon and CMT, athlete and CMT, cycling and CMT, paratriathlon, challenged athlete, Team CMT, Running for My Life-Winning for CMT. Hereditary Neuropathy, Charcot-Marie-Tooth.
CMT and running, CMT and triathlon, CMT and athlete, Charcot-Marie-Tooth and running, Charcot-Marie-Tooth and triathlon, Team USA and Team CMT, Running for my life-Winning for CMT, CMT athlete, athlete and CMT, triathlete and CMT, Boston Marathon Bombing, CMT disease, CMT and exercise, exercise and CMT, CMT, athlete and CMT.Team CMT, CMT athlete, athlete and CMT, bike4CMT, walk4CMT,  CMTA, HNF, Tri4CMT, Walk4CMT, MDA




Saturday, January 28, 2017

Super Food Saturday- Grass Fed Butter




When I was growing up, my family spent their summers in central Wisconsin on a former dairy farm complete with a barn and chicken coop. The farm had been a dairy farm at one time. We did not farm but we kept chickens and a large organic garden.

Our neighbors were dairy farmers and we would buy milk from our neighbor. We would walk a 1/4 mile each way since my dad was in the city working all week and my mom did not drive.  We would use a gallon glass jar. You could see the cream separated at the top. My mom would skim off this cream and use it to make butter. I remember her doing it in a blender.

Well I wanted to try making butter as well from organic milk from grass fed cows. It is easy to find organic milk now in the store, but organic butter is a bit harder and more expensive.  I found the little gadget pictured on Amazon.  It was really easy to use. Just add 1 cup of organic heavy cream and shake until the milk separates. 

There is a screen at the bottom and the butter collects there. You drain off the milk and rinse the butter a few times and you are done.  The milk at the bottom I used for my cereal.    

There are some health benefits of grass fed butter. Here is a summary from an email I got recently from the Dr. Axe site:

  • Source of Arachidronic acid which plays a role in infant development, immunity, growth and health.
  • High in CLA, grass fed cows have higher levels of anti-cancer CLA.
  • Grass fed butter in moderation offers cholesterol that can help ward off disease.
  • Contains medium chain triglycerides which boost metabolism and support the immune system.
  • Grass fed butter is a source of vitamin A due to the healthier grass fed diet of the cows.
  • Grass fed butter contains butyric acid which is an anti-inflammatory
***********************************



Chris Wodke
Founder & Manager Team CMT
www.run4cmt.com

Chris is a triathlete and long distance runner. She is a three time participant of the Boston Marathon.  In 2012 she finished 2nd at Boston in the Mobility Impaired Division. She was on the course in 2013 when the bombs exploded.

She has appeared three times at the Paratriathlon National Triathlon Sprint Championship. She was the 2012 and 2014 National Champion Paratriathlon Open Division Champion.

In 2014 she was the PC Open Champion at the Duathlon National Championship and at the Aqua bike National Championship in 2016. She represented Team USA at the Aquathon ITU World Championship in Chicago in 2015 and at the World championship in Cozumel in 2016.

 In 2014 she represented the U.S. as a paratriathlete at the Pan-American Triathlon Championship in Dallas, Texas.  She has won state championships in cycling and triathlon as a senior Olympian.

She travels around the country raising awareness of CMT.

She is the author of the book, “Running for My Life” that details her experience as a CMT affected athlete.

You may visit her author page at:
http://www.amazon.com/Christine-Wodke/e/B00IJ02HX6

Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have 208 members in 38 states. We also have members in Australia, England, Scotland, Canada, Vietnam, Turkey, Finland, Scotland, France, Poland, Iran, Norway and Sweden. If you wish to join us visit our web site; www.run4cmt.com or www.hnf-cure.org

CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

Additional Link
Follow CMT affected Paratriathlete Timmy Dixon
http://cmtamputee.wordpress.com/

Keywords: Running, Running and CMT, triathlon, triathlon and CMT, athlete and CMT, cycling and CMT, paratriathlon, challenged athlete, Team CMT, Running for My Life-Winning for CMT. Hereditary Neuropathy, Charcot-Marie-Tooth.
CMT and running, CMT and triathlon, CMT and athlete, Charcot-Marie-Tooth and running, Charcot-Marie-Tooth and triathlon, Team USA and Team CMT, Running for my life-Winning for CMT, CMT athlete, athlete and CMT, triathlete and CMT, Boston Marathon Bombing, CMT disease, CMT and exercise, exercise and CMT, CMT, athlete and CMT.Team CMT, CMT athlete, athlete and CMT, bike4CMT, walk4CMT,  CMTA, HNF, Tri4CMT, Walk4CMT, MDA



Friday, January 27, 2017

Fair Friday- Sore Muscle Repair




I've been doing a lot of nordic skiing and running to get ready for my winter triathlon race in St. Paul on January 29th. I even took a lesson with a local instructor.

During the lesson the instructor took away my poles to help me learn technique and we were working on skiing downhill. Both things led to a number of falls.

The next day my hamstring was so sore I could hardly walk and even sitting was painful.  I skipped biking class because I was worried about making it worse. I was really worried I would have to give up my winter triathlon race, the pain was that bad.

I decided to treat my injury with essential oils. First I did a hot bath soak of 1 cup of Epsom salts with five drops each of peppermint, wintergreen, thyme and eucalyptus oils. I soaked for 20 minutes.

Then I did an additional treatment. I took 2 tablespoons of coconut oil and added the same essential oils. I rubbed that into the affected area. I repeated the treatment the following morning.

It was amazing how much better I felt. I was able to work out on Friday and back to regular workouts on the weekend. My race was saved and saved quickly. It usually takes many days or weeks for this kind of injury to heal. I will be keeping this treatment in mind the next time I am injured.


****************************

Chris Wodke
Founder & Manager Team CMT
www.run4cmt.com

Chris is a triathlete and long distance runner. She is a three time participant of the Boston Marathon.  In 2012 she finished 2nd at Boston in the Mobility Impaired Division. She was on the course in 2013 when the bombs exploded.

She has appeared three times at the Paratriathlon National Triathlon Sprint Championship. She was the 2012 and 2014 National Champion Paratriathlon Open Division Champion.

In 2014 she was the PC Open Champion at the Duathlon National Championship and at the Aqua bike National Championship in 2016. She represented Team USA at the Aquathon ITU World Championship in Chicago in 2015 and at the World championship in Cozumel in 2016.

 In 2014 she represented the U.S. as a paratriathlete at the Pan-American Triathlon Championship in Dallas, Texas.  She has won state championships in cycling and triathlon as a senior Olympian.

She travels around the country raising awareness of CMT.

She is the author of the book, “Running for My Life” that details her experience as a CMT affected athlete.

You may visit her author page at:
http://www.amazon.com/Christine-Wodke/e/B00IJ02HX6

Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have 208 members in 38 states. We also have members in Australia, England, Scotland, Canada, Vietnam, Turkey, Finland, Scotland, France, Poland, Iran, Norway and Sweden. If you wish to join us visit our web site; www.run4cmt.com or www.hnf-cure.org

CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

Additional Link
Follow CMT affected Paratriathlete Timmy Dixon
http://cmtamputee.wordpress.com/

Keywords: Running, Running and CMT, triathlon, triathlon and CMT, athlete and CMT, cycling and CMT, paratriathlon, challenged athlete, Team CMT, Running for My Life-Winning for CMT. Hereditary Neuropathy, Charcot-Marie-Tooth.
CMT and running, CMT and triathlon, CMT and athlete, Charcot-Marie-Tooth and running, Charcot-Marie-Tooth and triathlon, Team USA and Team CMT, Running for my life-Winning for CMT, CMT athlete, athlete and CMT, triathlete and CMT, Boston Marathon Bombing, CMT disease, CMT and exercise, exercise and CMT, CMT, athlete and CMT.Team CMT, CMT athlete, athlete and CMT, bike4CMT, walk4CMT,  CMTA, HNF, Tri4CMT, Walk4CMT, MDA



Wednesday, January 25, 2017

Rest and Recovery


"Far and away the best prize that life offers is the chance to work at something worth doing." - Theodore Roosevelt

Last year my season started in February and my last race was in mid November.  By the end of my season I can say that I was actually sick of riding my bike.  It was time for a much needed break.
I wanted to do something besides constant training.

For years I followed the routine of three weeks of hard training with an easy week. I also used the month of December as a recovery month. I would cut my normal workouts in half and enjoy the holidays.

Time off for any athlete is as important as workouts.   I give myself one day of rest every week.
It is easy to get burned out if you are constantly pushing. It is a recipe for injury and mental burnout.

When I was doing marathons I went right from running the Boston Marathon in April to triathlon season.  My recent coach also did not really give me much time off.  It seemed like I was always pushing. I remember training was starting to be a grind and I was getting mentally burned out.

So I took a real break starting in mid November. I didn't stop working out, but just decide to do what I felt like doing.  I had decided to sign up for the Winter Triathlon National Championship in St. Paul.

To get ready I started roller skiing and using my Nordic track.  I added a little bit of weight training and a little biking.  I took a roller ski lesson so that I could practice without falling.

When we got snow I started skiing outside and took another lesson. I have no problem skiing on the level or going uphill, but downhill has been a problem. I took another lesson and we worked on hills.

I made huge improvement. I did the big hill on the course at Lapham Peak State Park and did a course with some rolling hills at Nine Mile Forest this week in Northern Wisconsin.

The most important part is that it has all been so much fun. Workouts just felt like I was having fun. It feels so good to get outside in winter. Last weekend when I skied it was sunny and 53 F.  What a great day. It did not feel like a workout.

My competitive season started a few weeks ago on January 15th. I did the Sampson Stop 5K road race here in Milwaukee. It is part of my running club championship series, so I kind of had to race.
My time was not great since I have not been running much, but it was fun to be out running.

My Winter Triathlon race is this Sunday in St. Paul.  I am maybe a little under trained but plan on having a good time.  The race is a 5 K run, a 17 K fat tire bike  and a 7K ski. I signed up for the race because the top 18 make Team USA. Last year there were only three women in my age group. One of them won the entire woman's race.  I thought I might have a chance at the podium so I signed up and it gave me a goal during my recovery. Having this goal challenged me to improve my skiing.

I' ve never ridden a fat tire bike or a bike on the snow. The bike shop where I am renting tells me it is fun and I will love it.

Sounds like it is going to be an amazing part of my rest and recovery. So when the race is over it is time to get back to doing my swim, bike and run workouts. Tri season is just around the corner. I feel rested and ready for the season to come. See you at the finish line.


************

Chris Wodke
Founder & Manager Team CMT
www.run4cmt.com

Chris is a triathlete and long distance runner. She is a three time participant of the Boston Marathon.  In 2012 she finished 2nd at Boston in the Mobility Impaired Division. She was on the course in 2013 when the bombs exploded.

She has appeared three times at the Paratriathlon National Triathlon Sprint Championship. She was the 2012 and 2014 National Champion Paratriathlon Open Division Champion.

In 2014 she was the PC Open Champion at the Duathlon National Championship and at the Aqua bike National Championship in 2016. She represented Team USA at the Aquathon ITU World Championship in Chicago in 2015 and at the World championship in Cozumel in 2016.

 In 2014 she represented the U.S. as a paratriathlete at the Pan-American Triathlon Championship in Dallas, Texas.  She has won state championships in cycling and triathlon as a senior Olympian.

She travels around the country raising awareness of CMT.

She is the author of the book, “Running for My Life” that details her experience as a CMT affected athlete.

You may visit her author page at:
http://www.amazon.com/Christine-Wodke/e/B00IJ02HX6

Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have 208 members in 38 states. We also have members in Australia, England, Scotland, Canada, Vietnam, Turkey, Finland, Scotland, France, Poland, Iran, Norway and Sweden. If you wish to join us visit our web site; www.run4cmt.com or www.hnf-cure.org

CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

Additional Link
Follow CMT affected Paratriathlete Timmy Dixon
http://cmtamputee.wordpress.com/

Keywords: Running, Running and CMT, triathlon, triathlon and CMT, athlete and CMT, cycling and CMT, paratriathlon, challenged athlete, Team CMT, Running for My Life-Winning for CMT. Hereditary Neuropathy, Charcot-Marie-Tooth.
CMT and running, CMT and triathlon, CMT and athlete, Charcot-Marie-Tooth and running, Charcot-Marie-Tooth and triathlon, Team USA and Team CMT, Running for my life-Winning for CMT, CMT athlete, athlete and CMT, triathlete and CMT, Boston Marathon Bombing, CMT disease, CMT and exercise, exercise and CMT, CMT, athlete and CMT.Team CMT, CMT athlete, athlete and CMT, bike4CMT, walk4CMT,  CMTA, HNF, Tri4CMT, Walk4CMT, MDA



Sunday, January 22, 2017

Soup Sunday- Ham and Bean Soup



Every year when I go to Dallas for the holidays we have ham and then my brother Tony makes pea soup from the ham bone.  Even thought it is delicious he and I are the only ones in the family that eat it.

When I got back from the holidays, I made a ham of my own and needed to do something with the ham bone. I decided to take a little different tack and used my ham bone for the base of a 12 bean soup.    In addition to the drippings from the ham I used tomato juice from the tomatoes from my garden. I left quite a bit of ham on the bone, probably about 1 1/2 to 2 cups.  If you do not have any left on the bone you use, add ham to the soup.

 This recipe made a large pot, but it freezes well. I served mine in honor of the Wisconsin Badges. I got to go to their Cotton Bowl game in Dallas on January 2nd and watched them defeat a tough Western Michigan team.

1 ham bone with drippings
1 package 12 bean mix
1 quart tomato juice
2 stalks celery chopped
2 medium carrots chopped
1 yellow onion chopped
1 tablespoon chili powder
1 teaspoon paprika
1 teaspoon red pepper flakes

Put the ham bone and drippings into a stock pot and chill over night. At the same time soak the beans overnight according to package directions. I used 2 1/2 cups of water.

Take the stockpot out of the refrigerator. Skim off any hardened fat and throw way. Put the pot over medium heat. Add the bean mixture, onion, carrots and celery.

Cook over medium heat for about an hour. Remove the bone from the soup mixture. Remove any meat from the bone and return to the soup mixture. Add the spices and simmer for 5 minutes.

**************

Chris Wodke
Founder & Manager Team CMT
www.run4cmt.com

Chris is a triathlete and long distance runner. She is a three time participant of the Boston Marathon.  In 2012 she finished 2nd at Boston in the Mobility Impaired Division. She was on the course in 2013 when the bombs exploded.

She has appeared three times at the Paratriathlon National Triathlon Sprint Championship. She was the 2012 and 2014 National Champion Paratriathlon Open Division Champion.

In 2014 she was the PC Open Champion at the Duathlon National Championship and at the Aqua bike National Championship in 2016. She represented Team USA at the Aquathon ITU World Championship in Chicago in 2015 and at the World championship in Cozumel in 2016.

 In 2014 she represented the U.S. as a paratriathlete at the Pan-American Triathlon Championship in Dallas, Texas.  She has won state championships in cycling and triathlon as a senior Olympian.

She travels around the country raising awareness of CMT.

She is the author of the book, “Running for My Life” that details her experience as a CMT affected athlete.

You may visit her author page at:
http://www.amazon.com/Christine-Wodke/e/B00IJ02HX6

Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have 208 members in 38 states. We also have members in Australia, England, Scotland, Canada, Vietnam, Turkey, Finland, Scotland, France, Poland, Iran, Norway and Sweden. If you wish to join us visit our web site; www.run4cmt.com or www.hnf-cure.org

CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

Additional Link
Follow CMT affected Paratriathlete Timmy Dixon
http://cmtamputee.wordpress.com/

Keywords: Running, Running and CMT, triathlon, triathlon and CMT, athlete and CMT, cycling and CMT, paratriathlon, challenged athlete, Team CMT, Running for My Life-Winning for CMT. Hereditary Neuropathy, Charcot-Marie-Tooth.

CMT and running, CMT and triathlon, CMT and athlete, Charcot-Marie-Tooth and running, Charcot-Marie-Tooth and triathlon, Team USA and Team CMT, Running for my life-Winning for CMT, CMT athlete, athlete and CMT, triathlete and CMT, Boston Marathon Bombing, CMT disease, CMT and exercise, exercise and CMT, CMT, athlete and CMT.Team CMT, CMT athlete, athlete and CMT, bike4CMT, walk4CMT,  CMTA, HNF, Tri4CMT, Walk4CMT, MDA

Saturday, January 21, 2017

Super Food Saturday- Honey Vanilla Ice Cream

Honey Vanilla Ice Cream with Fresh Strawberries


I've been on a journey to improve my eating habits over the last couple of years. I've taken small steps on a consistent basis. I think taking small steps will make for a more permanent change, then if I tried to make drastic changes.

Since I have cut back on eating sugar, I have craved having ice cream every so often.

But here is a list from some commercially made ice cream:


  • Milk
  • Sugar
  • Corn syrup
  • Cream
  • Whey
  • Mono and diglycerides
  • Carob bean gum
  • guar gum
  • Carrageenas
  • Natural flavor
  • Annatto
  • Vitamin A Palmitate
  • Tara gum
I don't even know what some of this stuff is, so why would I want to put it in my body.  I decided to try my hand at making ice cream. I bought a Gourmia ice cream maker from Amazon.  I like this machine because it has a compressor that chills the bowl. No putting the bowl in the freezer and no need for salt or ice.


I want to be able to use coconut milk to make ice cream since it is hard to find in the store and when I do it is $7 for a pint. Plus I thought it would be nice to make some fruit sorbet.  I decided to break in the machine by doing this recipe for vanilla ice cream. I am looking forward to creating other healthy treats in the future.

Honey Vanilla Ice Cream
 
1 cup whole organic milk
2 cups heavy organic cream
1/4 cup sugar
1/2 cup raw honey
1 teaspoon vanilla bean paste or 1 tablespoon vanilla extract
1/4 teaspoon salt.

Put the milk, cream, honey, sugar and salt in a saucepan over medium heat.  Stir and cook until the sugar is dissolved and the mixture reaches a simmer.  Remove from heat and put into a bowl. Add the vanilla. Chill in the refrigerator for at least two hours or overnight.

Take the mixture and pour into the ice cream maker.  There will be more mixture than the freeze can hold. Reserve the rest for a 2nd batch. Churn for 1 hour. Scoop into a freeze container and chill 4-6 hours before serving.

Makes about 1 pint.

The maker is rather small, if you have a family to feed, look into a different maker. This works fine for me. The ice cream is quite rich and one scoop is usually enough for me.  This ice cream tasted better than what I usually get at the grocery store. It tasted great topped with fresh berries.

Super Food: Raw Honey

*************************************


Chris Wodke
Founder & Manager Team CMT
www.run4cmt.com

Chris is a triathlete and long distance runner. She is a three time participant of the Boston Marathon.  In 2012 she finished 2nd at Boston in the Mobility Impaired Division. She was on the course in 2013 when the bombs exploded.

She has appeared three times at the Paratriathlon National Triathlon Sprint Championship. She was the 2012 and 2014 National Champion Paratriathlon Open Division Champion.

In 2014 she was the PC Open Champion at the Duathlon National Championship and at the Aqua bike National Championship in 2016. She represented Team USA at the Aquathon ITU World Championship in Chicago in 2015 and at the World championship in Cozumel in 2016.

 In 2014 she represented the U.S. as a paratriathlete at the Pan-American Triathlon Championship in Dallas, Texas.  She has won state championships in cycling and triathlon as a senior Olympian.

She travels around the country raising awareness of CMT.

She is the author of the book, “Running for My Life” that details her experience as a CMT affected athlete.

You may visit her author page at:
http://www.amazon.com/Christine-Wodke/e/B00IJ02HX6

Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have 208 members in 38 states. We also have members in Australia, England, Scotland, Canada, Vietnam, Turkey, Finland, Scotland, France, Poland, Iran, Norway and Sweden. If you wish to join us visit our web site; www.run4cmt.com or www.hnf-cure.org

CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

Additional Link
Follow CMT affected Paratriathlete Timmy Dixon
http://cmtamputee.wordpress.com/

Keywords: Running, Running and CMT, triathlon, triathlon and CMT, athlete and CMT, cycling and CMT, paratriathlon, challenged athlete, Team CMT, Running for My Life-Winning for CMT. Hereditary Neuropathy, Charcot-Marie-Tooth.
CMT and running, CMT and triathlon, CMT and athlete, Charcot-Marie-Tooth and running, Charcot-Marie-Tooth and triathlon, Team USA and Team CMT, Running for my life-Winning for CMT, CMT athlete, athlete and CMT, triathlete and CMT, Boston Marathon Bombing, CMT disease, CMT and exercise, exercise and CMT, CMT, athlete and CMT.Team CMT, CMT athlete, athlete and CMT, bike4CMT, walk4CMT,  CMTA, HNF, Tri4CMT, Walk4CMT, MDA



Sunday, January 15, 2017

Skillet Sunday Shrimp and Spinach Quinoa


 Shrimp and Spinach Quinoa



1/2 cup white wine
1 tablespoon ground turmeric
2 tablespoons paprika
1 teaspoon Indian curry powder
2 tablespoons grape seed oil
2 cloves garlic minced
1 bunch green onions chopped
1/2 basket of grape tomatoes, cut in half
1 red pepper seeded and chopped
1 cup uncooked red quinoa, uncooked
2 cups chicken broth
3 cups loosely packed baby spinach
8 ounces raw medium shrimp
1/2 cup stuffed green olives

Put the chicken broth into a saucepan and add the shrimp.  Bring just to a boil and then turn down to a simmer. Cook for about 10 minutes until the shrimp are pink and cooked.  Strain the mixture and set aside the broth to use in the recipe. Peel the shrimp and set aside.

Mix the wine, turmeric, paprika and curry powder, Set aside.

Add the oil to a cast iron skillet.  Once the oil is hot, add the onions, garlic, grapes and red pepper.  Cook until the vegetables begin to soften.

Add the wine mixture to the vegetables, mixing well. Add the chicken broth, then the quinoa. Cover and reduce the heat to medium. Cook until all the liquid is absorbed and the quinoa is cooked or about 20 minutes. Fold in the baby spinach.  Lay the shrimp on top and cook covered for 5 minutes.
Add the green olives and serve.

Serves 4

*************************


Chris Wodke
Founder & Manager Team CMT
www.run4cmt.com

Chris is a triathlete and long distance runner. She is a three time participant of the Boston Marathon.  In 2012 she finished 2nd at Boston in the Mobility Impaired Division. She was on the course in 2013 when the bombs exploded.

She has appeared three times at the Paratriathlon National Triathlon Sprint Championship. She was the 2012 and 2014 National Champion Paratriathlon Open Division Champion.

In 2014 she was the PC Open Champion at the Duathlon National Championship and at the Aqua bike National Championship in 2016. She represented Team USA at the Aquathon ITU World Championship in Chicago in 2015 and will represent the US at the World championship in Cozumel in 2016.

 In 2014 she represented the U.S. as a paratriathlete at the Pan-American Triathlon Championship in Dallas, Texas.  She has won state championships in cycling and triathlon.

She travels around the country raising awareness of CMT.

She is the author of the book, “Running for My Life” that details her experience as a CMT affected athlete.

You may visit her author page at:
http://www.amazon.com/Christine-Wodke/e/B00IJ02HX6

Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have 207 members in 38 states. We also have members in Australia, England, Scotland, Canada, Vietnam, Turkey, Finland, Scotland, France, Poland, Iran and Sweden. If you wish to join us visit our web site; www.run4cmt.com or www.hnf-cure.org

CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

Additional Link
Follow CMT affected Paratriathlete Timmy Dixon
http://cmtamputee.wordpress.com/

Keywords: Running, Running and CMT, triathlon, triathlon and CMT, athlete and CMT, cycling and CMT, paratriathlon, challenged athlete, Team CMT, Running for My Life-Winning for CMT. Hereditary Neuropathy, Charcot-Marie-Tooth.

CMT and running, CMT and triathlon, CMT and athlete, Charcot-Marie-Tooth and running, Charcot-Marie-Tooth and triathlon, Team USA and Team CMT, Running for my life-Winning for CMT, CMT athlete, athlete and CMT, triathlete and CMT, Boston Marathon Bombing, CMT disease, CMT and exercise, exercise and CMT, CMT, athlete and CMT.Team CMT, CMT athlete, athlete and CMT, bike4CMT, walk4CMT,  CMTA, HNF, Tri4CMT, Walk4CMT, MDA

Wednesday, January 11, 2017

Writer's Digest Review of "Running for My Life"


I recently received a review of my book "Running for My Life, Winning for CMT"

They gave it a very positive review and hoping someday soon the book will find a wider audience.

The book recently won an honorable mention for the Boston Book awards.  The book did win in the autobiography category for the Beverly Hills Book Awards.

Here is the review:

"It is about time a book explaining what life is like with CMT to come out! While I have never heard of the disease, I am grateful to have learned. There are many invisible diseases around us. Suffering from people’s lack of belief in such diseases is a significant factor in the overall misery experienced, something the author demonstrates in chapter 9. I feel very grateful to her.

I really liked the charts explaining the differences between MS, Muscular Dystrophy, and CMT. As she begins her story, detailing the difficulties involved simply in signing up for the Boston Marathon, my admiration grew for her ultimate goal: raising awareness, support and possibly a cure for CMT. Increasing public awareness in an engaging manner is one of the best reasons for writing a memoir, and Wodke has my esteem.

She writes well and with emotion. Her story was engaging. While the front cover is very attractive and I like the color scheme, the back cover starts out at the top with small print that is a little hard to read. It gets even smaller and harder to read when the color of the letters changes to a pale green set against the vibrant green background. White or black letters would have been more readable.
 "


I appreciate the kind words of the reviewer, one of the reasons I enter these contests is to help raise awareness, even if I have to do it one reader at a time.  The book is available on Amazon and there is a Kindle version.  You can also order through my web site www.run4cmt.com

*******************************

Chris Wodke
Founder & Manager Team CMT
www.run4cmt.com

Chris is a triathlete and long distance runner. She is a three time participant of the Boston Marathon.  In 2012 she finished 2nd at Boston in the Mobility Impaired Division. She was on the course in 2013 when the bombs exploded.

She has appeared three times at the Paratriathlon National Triathlon Sprint Championship. She was the 2012 and 2014 National Champion Paratriathlon Open Division Champion.

In 2014 she was the PC Open Champion at the Duathlon National Championship and at the Aqua bike National Championship in 2016. She represented Team USA at the Aquathon ITU World Championship in Chicago in 2015 and will represent the US at the World championship in Cozumel in 2016.

 In 2014 she represented the U.S. as a paratriathlete at the Pan-American Triathlon Championship in Dallas, Texas.  She has won state championships in cycling and triathlon.

She travels around the country raising awareness of CMT.

She is the author of the book, “Running for My Life” that details her experience as a CMT affected athlete.

You may visit her author page at:
http://www.amazon.com/Christine-Wodke/e/B00IJ02HX6

Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have 208 members in 38 states. We also have members in Australia, England, Scotland, Canada, Vietnam, Turkey, Finland, Scotland, France, Poland, Iran, Norway and Sweden. If you wish to join us visit our web site; www.run4cmt.com or www.hnf-cure.org

CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

Additional Link
Follow CMT affected Paratriathlete Timmy Dixon
http://cmtamputee.wordpress.com/

Keywords: Running, Running and CMT, triathlon, triathlon and CMT, athlete and CMT, cycling and CMT, paratriathlon, challenged athlete, Team CMT, Running for My Life-Winning for CMT. Hereditary Neuropathy, Charcot-Marie-Tooth.

CMT and running, CMT and triathlon, CMT and athlete, Charcot-Marie-Tooth and running, Charcot-Marie-Tooth and triathlon, Team USA and Team CMT, Running for my life-Winning for CMT, CMT athlete, athlete and CMT, triathlete and CMT, Boston Marathon Bombing, CMT disease, CMT and exercise, exercise and CMT, CMT, athlete and CMT.Team CMT, CMT athlete, athlete and CMT, bike4CMT, walk4CMT,  CMTA, HNF, Tri4CMT, Walk4CMT, MDA

Sunday, January 8, 2017

Soup Sunday Corn Chowder with Crab and Bacon


Corn Chowder with Crab and Bacon


4 slices cooked bacon
4 tablespoons butter
2 cloves garlic minced
1 small yellow onion chopped
1 large carrot chopped
2 stalks of celery chopped
1 1/2 cups frozen corn
1/3 cup all purpose flour
3 cups chicken broth
1 sweet potato chopped
8 oz package imitation crab
1 tablespoon Old Bay Seasoning
1 tablespoon marjoram
1/2 teaspoon salt and pepper
2 cups half and half
1 cup whole milk

Melt the butter in a large Dutch oven.  Add the garlic, corn, onions, carrots, and celery. Cook until soft. Add the flour and the broth. Add the sweet potato and cook until the potatoes are done, about 10 minutes..  Add the seasonings, salt and pepper. Add the bacon, then the milk and cream.  Slice the crab into small pieces and add to the soup mixture. Bring to a boil and then remove from the heat.

6 servings

*********************

Chris Wodke
Founder & Manager Team CMT
www.run4cmt.com

Chris is a triathlete and long distance runner. She is a three time participant of the Boston Marathon.  In 2012 she finished 2nd at Boston in the Mobility Impaired Division. She was on the course in 2013 when the bombs exploded.

She has appeared three times at the Paratriathlon National Triathlon Sprint Championship. She was the 2012 and 2014 National Champion Paratriathlon Open Division Champion.

In 2014 she was the PC Open Champion at the Duathlon National Championship and at the Aqua bike National Championship in 2016. She represented Team USA at the Aquathon ITU World Championship in Chicago in 2015 and will represent the US at the World championship in Cozumel in 2016.

 In 2014 she represented the U.S. as a paratriathlete at the Pan-American Triathlon Championship in Dallas, Texas.  She has won state championships in cycling and triathlon.

She travels around the country raising awareness of CMT.

She is the author of the book, “Running for My Life” that details her experience as a CMT affected athlete.

You may visit her author page at:
http://www.amazon.com/Christine-Wodke/e/B00IJ02HX6

Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have 207 members in 38 states. We also have members in Australia, England, Scotland, Canada, Vietnam, Turkey, Finland, Scotland, France, Poland, Iran and Sweden. If you wish to join us visit our web site; www.run4cmt.com or www.hnf-cure.org

CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

Additional Link
Follow CMT affected Paratriathlete Timmy Dixon
http://cmtamputee.wordpress.com/

Keywords: Running, Running and CMT, triathlon, triathlon and CMT, athlete and CMT, cycling and CMT, paratriathlon, challenged athlete, Team CMT, Running for My Life-Winning for CMT. Hereditary Neuropathy, Charcot-Marie-Tooth.

CMT and running, CMT and triathlon, CMT and athlete, Charcot-Marie-Tooth and running, Charcot-Marie-Tooth and triathlon, Team USA and Team CMT, Running for my life-Winning for CMT, CMT athlete, athlete and CMT, triathlete and CMT, Boston Marathon Bombing, CMT disease, CMT and exercise, exercise and CMT, CMT, athlete and CMT.Team CMT, CMT athlete, athlete and CMT, bike4CMT, walk4CMT,  CMTA, HNF, Tri4CMT, Walk4CMT, MDA