Monday, March 30, 2020

Homemade Hand Sanitizer



Some supplies like hand sanitizer can be hard to come by right now.  You may be able to get the supplies to make your own at home.  As a soap crafter, I already had all the supplies at home.

91% or higher isopropyl alcohol (rubbing alcohol)
Aloe vera gel or glycerin
Essetial oils ( I used lavender and tea tea, 20 drops each)
Storage bottle

Combine 2/3 cup of the rubbing alcohol with 1/3 cup aloe vera gel in a bowl. Add the essential oils and stir until blended. It is important to have this ratio for the sanitizer to be effective. Put into a dispenser bottle.

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



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 2015i, Cozumel in 2016 and Denmark in 2018. In 2018 finishing 5th in the 60 to 64 age group.

 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. In 2017 she placed 2nd in her age group at the Winter Triathlon National Championship, earning a spot on Team USA for the World Championship.

In 2020 she was named a National Ski Patrol Subaru Ambassador and a USA Triathlon Foundation Ambassador.

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 and the book “Soup Sundays, A Journey Toward Healthy Eating”.

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 CMTWe currently have 233 athletes in 41 states. We also have members in Australia, Canada, England, Finland, Vietnam, Iran, Scotland, France, Turkey, Poland, Norway, Mexico, Wales, Ireland 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.


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, #kneedeepinwork


Sunday, March 29, 2020

Soup Sunday-Taco Soup



I wanted to capture the taste of tacos and use ingredients I typically keep in my pantry. Adjust the ingredents to suit your taste and the items you have on hand.

Turkey Taco Soup

1/2 yellow onion chopped
2 tablespoons pecan oil
1 lb ground turkey
2 teaspoons minced garlic
2 cups tomato juice
2 ( 10ounce cans) diced tomatoes with green chillies
6 ounce can tomato paste
15 ounce can tomato sauce
1 red pepper chopped into bite sized pieces.
4 ounce green chillies
1 envelop taco seasoning
1 teasponn smoked chili powder
1 teaspoon smoked paprika
1 cup water
1 can black beans
1 can chili beans
Mexican cheese blend
Sour cream
Chopped fresh cilantro

Put the oil into a large soup pot over medium heat.  Once the oil is warm add the garlic and cook for a minute. Then add the onion and cook several minutes until softened. Add the ground turkey. Use a wooden spoon to break up the meat as it browns. Once all the meat is cooked, add the juice, paste, sauce, red pepper, chillies, seasonings and water.  Heat until the soup just begins to boil.  Turn down the heat to a simmer.  Cook for one hour.  Add the black and chili beans.  Heat for 10 minutes.

Serive topped with cheese, sour cream and cilantro.

Serves 8

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



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 2015i, Cozumel in 2016 and Denmark in 2018. In 2018 finishing 5th in the 60 to 64 age group.

 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. In 2017 she placed 2nd in her age group at the Winter Triathlon National Championship, earning a spot on Team USA for the World Championship.

In 2020 she was named a National Ski Patrol Subaru Ambassador and a USA Triathlon Foundation Ambassador.

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 and the book “Soup Sundays, A Journey Toward Healthy Eating”.

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 CMTWe currently have 233 athletes in 41 states. We also have members in Australia, Canada, England, Finland, Vietnam, Iran, Scotland, France, Turkey, Poland, Norway, Mexico, Wales, Ireland 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.


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, #kneedeepinwork



Sunday, March 22, 2020

Salad Sunday- Citrus Spinach Salad


Thanks to Amazon Fresh and Imperfect Produce delivering right to my door, I have fresh produce.  I'd ordered produce based on recipes I think I will want to make over the next couple of weeks.

I just used some of those same ingredients to create this salad.  Green vegatables are important for staying healthy and keeping up the immune system.  This weekend was the start of spring and this salad is full of fresh flavors.  I ate this most of the week at lunch with a bowl of soup.
One night I topped with some shrimp to make it a meal.  Adjust the ingredients for what you have on hand.


2 avocados cut into bite size pieces
1 tangerines, peeled and broken into segments
3 stalks of celery, chopped
2 carrots, chopped
3 cups spinach torn into bite sized pieces
1 cup of fresh cilantro ( cut finely using a kitchen shears)
1 cup fresh blueberries
1 cup of pea pods, cut into bite sized pieces
1 lime

Put all of the ingredients except the lime into a large salad bowl.  Cut the lime in half and squeeze the juice from both halves over the salad mixture. Toss to distribute all of the ingredients.

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 2015i, Cozumel in 2016 and Denmark in 2018. In 2018 finishing 5th in the 60 to 64 age group.

 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. In 2017 she placed 2nd in her age group at the Winter Triathlon National Championship, earning a spot on Team USA for the World Championship.

In 2020 she was named a National Ski Patrol Subaru Ambassador and a USA Triathlon Foundation Ambassador.

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 and the book “Soup Sundays, A Journey Toward Healthy Eating”.

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 CMTWe currently have 233 athletes in 41 states. We also have members in Australia, Canada, England, Finland, Vietnam, Iran, Scotland, France, Turkey, Poland, Norway, Mexico, Wales, Ireland 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.


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, #kneedeepinwork


Friday, March 20, 2020

Losing My Safe House



Dad's Retirement House


"There is nothing more important than a good safe, secure home.  Home is a place you grow up wanting to leave, and grow old wanting to get back to.  There's no place like home.  Where we love is home-home that our feet may leave, but not our hearts." -Unknown

I grew up in the early 60's.  My earliest memory is of the Cuban missle crisis. I was 4 years old when President John Kennedy faced off with Russia.  Russia had positioned missles in Cuba just 90 miles from the U.S.  The thinking was they were pointd at major cities.

I remember my parents packing my entire family in the our station wagon and loading it with canned goods. All nine of us headed to my grandma's house. She lived 30 miles outside on Milwaukee on Okauchee Lake.  It was heaven on earth to me.  It had four bedrooms, but was really a modest house.  I remember the room where most of the kids stayed was wall to wall beds to fit us all in.  Her attic was infested with bats. At night they would squawk and scratch.  There was no air conditioning in the house, but no matter how hot it was we slept with blankets over our heads because were were worried about being attacked by bats. At least once a year one would get into the house and one of my brothers would do battle with a broom.  Aluminum foil was hung in the landing of the 2nd floor to confuse their sonar when they would get in the house.  The bats were really the only downside of an otherwise idyllic lake house experience.  It really did not seem bad at the time. My dad and uncles did everything they could to get rid of those bats. They never did get rid of them.

It was a family gathering spot. We were there every weekend to swim, fish and boat.  We were there on weekends with the extended family to watch Packer games. I remember watching the Green Bay game known as the Ice Bowl there because it was blacked out in Milwaukee.  She owned the lot across the road. It was wooded and we would glean hickory nuts there. It also had a path to a junk yard and we would go there to explore.  Kids were not so closely supervised in those days as they are now.

The crisis soon passed.  The next crisis came in 1968.  After the assinnation of Dr. Martin Luther King, there were riots in many American cities.  Milwaukee was no exception. My family lived in an area not far from the worst violence. The entire city was under martial law.  A police man was posted at the corner across the street. No one was to leave their house.

My dad, a civilian employee of the Milwaukee Police department was advised by friends on the force to get us out of the city.  There was fear the rioting would spread to our neighborhood. We lived in the inner city, only about a mile from where initial riots had occurred.

It was illegal to travel. My parents had us dress in three lays of clothes ini case we were stopped so it would not be obivious were trying to flee. My dad drove down alleys and back streets until we got to the freeway.   I have a vivid memory of passing County Stadium where baseball and football games were played for years.  I did not see another car on the freeway. Where were we headed?  To our safe house at my grandmas.  I remember staying there all summer.  Once again we were safe.

We had a large family and because we did not have alot of money we lived in a higher crime area.  One weekend when my dad was up north hunting the woman who lived right across the street was murdered. My mom was understandably scared.  She had her brother come and take us to gransma's house.  We stayed for a few days until my dad returned.  The safe house worked it's magic again.

When I was 10 my grandparents divorced. My grandma tried to keep the house, but it was too much for her both financially and to maintain.  My dad had to live in the city since he worked for the city.  I was 12 years old and I lost my safe house. It was the place were we swam till our lips were blue, cooked out with the family and ran around with my cousins who alwasy seemed to be visiting. It was a loss for all of us. It is still a scar on my heart. Whenever I see my cousins we all talk about the house and the fun we had there.

My parents had inherited a small amount of money from his parents. Right after we lost our lake safe house, my parent bought a 40 acre old dairy farm in Waupaca county.  It needed lost of work and we spend weekends cleaning the place up and doing repairs. I lived up there every summer from the time I was 12 until I sent away for college. 

We had a garden for produce, chickens for eggs and also raised ducks and geese. I learned how hard dairy farmers worked from the nine farm kids that lived next to us. They became life long friends.
We rode ponies together, swam in their pond, helped them with choses and picked berries in our woods. We argued over softball and volley ball games. I think their mom thought we never went home.

I would return often to this new safe house.  My own parents would divorce when I was in my late twenties.  First my mom lived there during the divorce and then my dad lived there. I would vist many times through those years.  I would often go home loaded with produce from their gardens.

I visited my dad in winter to ski or in summer to camp on his land and kayak on the near by lakes and rivers.  It was a refugee from the noise of the city. It was a place to re-charge.  A safe house for the spirit.  Just knowing was there in case of emergency was immensely important to me. A place to go with life got dangerous.

I share CMT with my dad. One day when he was 80, he had a fall and would never return home.  He spent the last three years of his life in a nursing home   We had to sell this safe house to pay the bills. Now I have no safe place to take refuge. Believe me I would be headed there now if I could.

Now being an athlete is my safe space..  Being active is a great way to get outside and get over whatever is bothering me. I always feel better after a swim, bike, run or day skiing.  Many of us have lost this safe space because races are cancelled, gyms are closed and even working out has become a challenge. Believe me I understand.  The hording of supplies and food are I believe people creating a safe space and exerting some meausre of control in their lives.

I know from experience of losing two safe houses that life goes on. What does endure are the memories and the times spent with family and friends. I will cling to those memories now as I create my new safe space at home.  Soon life will return to normal and we will get back to the lives were knew before.  Stay safe.

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


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 2015i, Cozumel in 2016 and Denmark in 2018. In 2018 finishing 5th in the 60 to 64 age group.

 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. In 2017 she placed 2nd in her age group at the Winter Triathlon National Championship, earning a spot on Team USA for the World Championship.

In 2020 she was named a National Ski Patrol Subaru Ambassador and a USA Triathlon Foundation Ambassador.

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 and the book “Soup Sundays, A Journey Toward Healthy Eating”.

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 CMTWe currently have 233 athletes in 41 states. We also have members in Australia, Canada, England, Finland, Vietnam, Iran, Scotland, France, Turkey, Poland, Norway, Mexico, Wales, Ireland 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.


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, #kneedeepinwork





Tuesday, March 17, 2020

My New Normal



My New Workplace

"Don't Panic." - from Hitchikers Guide to the Galaxy

Starting this Monday, I am mandated to work from home.  Non-essential workers were told to start working from home to protect essential workers from the Corona virus.  I was happy to work at home. With my CMT and asthma, I am at a higher risk if I do get the virus.  Even a simple cold can turn into a cough that can last for months.  I was happy to minimize my exposure.

I'm luck to have a job that I can do from home.  As a technical writer and now doing technical work, most of my work is done on computer.  For most of it I don't need to be in the office.

Technology makes that easy.  Everyone in my company is issued a laptop. We're used to remote meeting that allow dispered teams to meet via computer. We have the ability to share our screens also making remote meetins possible.

So I forwarded my work phone to my home. I still have a phyical line. Good thing since I only get limited cell service inside my house.  I needed a code to log into the company protected system and my cell phone was not getting the code.  All fixed once the code was sent to my land line.

I've worked at home before when I had contractors at my home.  I also worked at my Uncle's house doing bookeeping and billing for a bit. So I've learned some things that might be helpful if you have to work from home.

Office Space
Set up a dedicated area for work. I have the advantage that I wrote both my books and blog from my home office. I am all set up with a printer, large screen and all the office supplies I need.  I have been able to hit the ground running.  The area is well lit with natural light and I have a nice view of the park across the street.  It helps to keep me from feeling closed in.  I also have music and my radio. It helps me concentrate.

Boundaries
The challenge for me can be to cut off the work time. It is easy to blur the line between work life and home life.  I close my laptop at the end of my work day and take it off of my desk.  That helps to set the boundary for the work day. I don't use my laptop from work for any personal business.

Hours
Because I don't have to commute, I get out of bed, get dressed and go straight to work.  I get in some time before I start getting messages and emails to concentrate.  I also keep the same hours each day. I start at 530 am. Since I don't have the commute, I can start and end work earlier.   I work later if needed to attend on line meetings, but otherwise keep consistent hours each day.

Attire
Some experts say you should not dress too casual since it can lead to less professional behavior. Honestly many days I dress in sweats. I go right from work to working out. It seems to work for me.  Since no one sees me, no one knows about my casual dress.  If you are video conferencing, then dress the same way you would if you were going into the office.

Team members
Stay in touch with your manager and your team. We have instant messaging, Skype and email. It can be isolating to work by yourself and not talk to a single person all day.  Touch base with your teammates on a regular basis if only to preserve your sanity.

Technology
If you have technical support use it.  I've had several issues accessing systems and applications. Our help desk has been up and running.  I am able to work at all because of their support.

I recently updated to Windows 10. Because of that my printer was not working.  Since it was my personal equipment I didn't feel like I could use the company help desk.  I typed the issue I was having into a Google search. I was able to solve the problem by following the on-line help.

Upgraded Internet
I just upgraded to fiber optic internet. Slow speeds was annoying when working on personal projects in the eventings. Since I am going to be working at home for an extended period of time, it was time to update my internet speed.  Consider doing the same, espeically if other members of your family are at home using bandwidth to steam video or play games.

All in all I like working from home, sometimes it gets a little confusing trying to keep track of all the applicatons I have open to do my work.  But I better get used to it because it is my new normal.

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


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 2015i, Cozumel in 2016 and Denmark in 2018. In 2018 finishing 5th in the 60 to 64 age group.

 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. In 2017 she placed 2nd in her age group at the Winter Triathlon National Championship, earning a spot on Team USA for the World Championship.

In 2020 she was named a National Ski Patrol Subaru Ambassador and a USA Triathlon Foundation Ambassador.

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 and the book “Soup Sundays, A Journey Toward Healthy Eating”.

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 CMTWe currently have 233 athletes in 41 states. We also have members in Australia, Canada, England, Finland, Vietnam, Iran, Scotland, France, Turkey, Poland, Norway, Mexico, Wales, Ireland 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.


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, #kneedeepinwork

Sunday, March 15, 2020

Soup Sunday- Chicken Couscous Soup

Studies have shown that chicken soup can be helpful to the respiratory system when you have a cold or the flu.  The garlic and turmeric can help to build the immune system. Its flu seaason and the corona virus is giving us all a scare.  It is time to eat healthy food and take care of ourselves.

4 cups chicken broth
2 cups water
Carcus of one rotissere chicken
2 carrots chopped
1/4 yellow onion chopped
2 stalks celery chopped
2 teaspoons garlic powder
1 teaspoon turmeric
1 teaspoon curry powder
1 cup cooked chicken chopped
1/2 cup whole wheat coussous
1 cup water
1 teaspoon olive oil

Add the chicken carcus, borth and water into a large stockpot.  Simmer gently for 4 to 6 hours.  Remove the carcus from the pot. Remove all the meat from the carcus and return the meat to the stock pot.

Add the other ingredients and return to a simmer for 30 minutes.  While the soup is cooking add the 1 cup of water to a saucepan. Bring to a boil and add the couscous.  Turn off the heat and cover the saucepan.  Let sit for 5 minutes. Add the olive oil and fluff with a fork.

To serve, add a 1/4 cup of couscous to a soup bowl. Top with the soup mixture.

Serves 6.

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


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 2015i, Cozumel in 2016 and Denmark in 2018. In 2018 finishing 5th in the 60 to 64 age group.

 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. In 2017 she placed 2nd in her age group at the Winter Triathlon National Championship, earning a spot on Team USA for the World Championship.

In 2020 she was named a National Ski Patrol Subaru Ambassador and a USA Triathlon Foundation Ambassador.

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 and the book “Soup Sundays, A Journey Toward Healthy Eating”.

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 CMTWe currently have 233 athletes in 41 states. We also have members in Australia, Canada, England, Finland, Vietnam, Iran, Scotland, France, Turkey, Poland, Norway, Mexico, Wales, Ireland 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.


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.
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Tuesday, March 10, 2020

Winter Triathlon National Championship





"The key to realizing a dream is to focus not on success but on significance and then the small steps and little victories along the path will have greater meaning."- Oprah Winfrey

On March 1, I raced at the Winter Traithlon National Championship in Minneapolis.  The race was a 6 K Nordic ski, 18 K fat tire bike and a 5K trail run. 

This was the third time I've done this race. Minneapolis is only a 5 1/2 hour drive from Milwaukee. No need to ship a bike or fly with a bike.

Working out can get to be a grind for me. Doing the same swim, bike and running training can get stale.  This race gets me doing different workouts during the off season.  Studies have shown that Nordic skate skiing can improve run times, plus fat tire biking and Nordic skiing are just fun. They get me outside in the winter.

Race day started early at 6 am when transition opened. It was 34 F and dark.

I'd been awake since 2 am, so I thought I might as well come and get set up in transition. It is first come, so getting there early means a good spont in the parking lot and in transition.  I don't like to be in transition when everyone is setting up. I like to get set up early and get out.  So I got all my gear set up. The gear and racking is just a bit different from a summer triathlon.
I was a bit worried about tire pressure for the bike.  The right pressure depends on snow conditions. With temperatures expected to be in the mid 40's I know the snow would be soft. I also heard from one of the the athletes that did a pre race ride that the surface had a layer of soft snow, with hard pack under.  I pumped up my tires and went to the lodge to chill.

The race was sponsored by Subaru and I am serving as the NSP Subaru Ambassador this year.
There were also ski patrol members serving as course volunteers ready to do first aid.


There was a pre-race briefing at 7:45 with a race start at 8 am.  So here is a recap of the race.

Nordic Ski
The start was self seeded.  I line up in the back. There were several first timers and I explained to them how to start the race by double poling.  When the gun went off,  everyone took off and I was already way behing.  I've workind on my skate skiing for the last three seasons including doing to a week long race camp in Colorado.

This course is really hilly.  The man made loop where I practice only has one hill. It was often icy so most of my practice was on flat terrain.  Although I was not as fast as the other athletes, the ski went pretty well. Last year I fell more times than I could count and often had to use the classic track. This year I skated the whole time and felt confident doing it. I only fell twice. The first hill I hit ice on the way down and my skis went in opposite directions. I was terrified I would going to be hurt. But I picked myself up and continued. I fell a second time on a flat surface. I think I was just not paying attention.   Bikers were starting to come through as I got near the end.

I am not strong enough to skate up the bigger hills. I had to herriginbone up.  Still I was happy with my progress.  I feel like I've improved enought to do some more racing next year, including biathlon.   The ski seemed like it never ended. My fnishing time was 49 minutes.

Fat Tire Bike
This was the leg I was most unprepared for.  We had very little natural snow in Milwaukee. So I only got out on my fat tire bike a couple of times.  I had to walk many of the bigger hills, but I saw other athletes doing the same thing. I felt like I was so far behind I almost dropped out. I decided to think about the race in a different way. It was sunny and warm. I decided to pretend I was out for a workout and to enjoy the day.  The raceers before me had churned up the snow, making it tough to climb hills. The very left of the course has been left ungroomed and hard.  The problem was there was about a 5 foot drop.  If I lost my balance I risked a bad injury.  I made it throught the first loop that went right past transition. By that time I had no thoughts about quitting.

The second loop went a bit better. I rode more of the hills and climed less. Now runners were coming through.  I figured there were two men behind me, so I would not finish last.  It took me about 35 minutes to do each lap.

Trail Run
The only trail runs I've ever done, have been in this race. It was on the same course as the bike and the ski.  The snow was soft and deep by this time. I had to walk up parts of some of the hills. I was getting tired.  This part went by pretty fast and before I knew it I was crossing the finish line.

I finished 2nd in my age group. There were only two of us. The other women in my age group won the entire reace.  I qualifed again for Team USA and the World Championsip.  I don't know yet the location.

This was a tough course due to the steep hills. Everyone finished and no one got hurt.  I have some things to work on for next year.  I was pleased with the progress in my skiing. I feel like I'm ready for more nordic racing and maybe even biathlon (ski and shoot).

This race was great experience as I look to possibly complete at the para-nordic ski championships next year.


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


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 2015i, Cozumel in 2016 and Denmark in 2018. In 2018 finishing 5th in the 60 to 64 age group.

 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. In 2017 she placed 2nd in her age group at the Winter Triathlon National Championship, earning a spot on Team USA for the World Championship.

In 2020 she was named a National Ski Patrol Subaru Ambassador and a USA Triathlon Foundation Ambassador.

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 and the book “Soup Sundays, A Journey Toward Healthy Eating”.

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 CMTWe currently have 233 athletes in 41 states. We also have members in Australia, Canada, England, Finland, Vietnam, Iran, Scotland, France, Turkey, Poland, Norway, Mexico, Wales, Ireland 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.


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, #kneedeepinwork





Sunday, March 8, 2020

Soup Sunday- Sausage and Pepper Soup


Milwaukee is know for our brats and polish sausage.  They seem to be part of every picnic in the summer.  Italian sausage is almost as common and I like them even better.

They are often served with sauted peppers so I thought I would make a soup based on those flavors.

I went the easy route for the peppers. I used a bag of frozen peppers meant for stir frying. It had a mixture of red peppers, green peppers and onions.  You can also buy fresh, chop them and add them to the soup pot.

I wanted to stick with an Italian theme when I seasoned the soup.  I used the Little Italy blend from the Spice House.  It is a mixture of  dried oregano, basil, marjoram, minced garlic, lemon peel and summer savory.   They do sell this blend on-line or just substitute a mixture of oregano and basil.

Serve this with a salad and a loaf of Italian bread for a quick and casual dinner.


Four Italian sausage links
1 tablespoon butter or oil
6 cups tomato juice
1 bag pepper stir fry mix
2 cans (14.5 ounces) diced tomatoes with green pepper, celery and onions
1 (15 ounce ) can tomato sauce
1 ( 12 ounce) can tomato paste
1 teaspoon ground garlic powder
2 teaspoons The Spice House Little Italy "New York City" herb blend

Put the four sausages in the bottom of a heavy Dutch oven. Add water to just cover the sausages.
Bring the water to a boil and then turn to a simmer. Cook for 10 minutes.  Pour off any water.  Add a bit of butter or cooking oil to the pan. Cook the sausages until browned. Remove them and cut them into bite sized pieces.  Return to the pan.

Add the rest of the ingredients. Simmer for 10 minutes.  Taste and add salt and pepper to taste.

Serves 8


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


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 2015i, Cozumel in 2016 and Denmark in 2018. In 2018 finishing 5th in the 60 to 64 age group.

 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. In 2017 she placed 2nd in her age group at the Winter Triathlon National Championship, earning a spot on Team USA for the World Championship.

In 2020 she was named a National Ski Patrol Subaru Ambassador and a USA Triathlon Foundation Ambassador.

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 and the book “Soup Sundays, A Journey Toward Healthy Eating”.

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 CMTWe currently have 233 athletes in 41 states. We also have members in Australia, Canada, England, Finland, Vietnam, Iran, Scotland, France, Turkey, Poland, Norway, Mexico, Wales, Ireland 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.


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.
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