Ironman Coeur D’Alene 2010

After 9 months of training….Ironman Coeur D’Alene finally arrived.
J and his friend Geoff both successfully finished with arms raised high.
I am so proud of both….it takes so much dedication, determination, and physical and mental strength to not only compete in an Ironman but to train for one. Well done!

Here’s a bit about our time in Coeur D’Alene, Idaho…

the boys practiced in the fridged but beautiful waters of Lake Coeur D’Alene (water was in the 50s)

While the boys practiced….Geoff’s family, Mom and Dad and I took a short hike on Tubb’s Hill

Geoff’s kids (Janie and Will)

The Food
Fisherman’s Market

Will and Janie like their edamame, sushi, and seaweed salad…so impressed with their palates

Pilgrim’s Market

we stopped for lunch and some local foods

what is a Yak you ask….

that is a Yak….mmmm


granola made in neighboring Spokane

local preserves and jams…huckleberry and cherry


I LOVE bin sections!!!
J says I get more excited about grocery stores than clothes stores…..I must agree

Ciao Mambo’s for some carbo-loading

Janie and the tour of Nachos all’ Italiana


Tootsie Rolls…paper thin whole egg wrappers stuffed with fresh ricotta
cheese, mozzarella and homemade pesto

my dish: Sun Dried Tomato and Broccoli Penne
Pasta Raveenabowtie pasta, grilled chicken, sun dried tomatoes, artichoke hearts and mushrooms in a roasted garlic cream sauce

Gnocchi con Carne & Lasagna with sauteed spinach

Hudsons Hamburgers

quit possibly one of the best “burger joint” burgers I have ever had

seriously Dad, a double patty

The Race
all ready to be an IronFan

2.4 mile swim
and they’re off…
the swim looked like the spin cycle of a wash machine
112 mile bike
I got so excited to see J on the course…

J and Geoff were happy to see some familiar faces on the course

Mom and Dad cheering along the triathletes
it can be a tiresome day for spectators too 🙂

26.2 mile run aka a marathon


Geoff stopping to give some love to his family


the finish line in sight
The finish
as the announcer says as each person crossed the finish line…
Jeremy Schwertfeger, “You are an ironman!”
One happy man…Ironman that is.
Congratulating my 2x Ironman!
getting a pat on the back from his sister, Amy

to come… pictures form the rest of vacation…Glacier National Park, Yellowstone, & Grand Tetons

we ate good food, hiked wonderful trails, and saw lots of wild animals!
ps…we love our new camera!
Until next time…
look good, feel good, do good

A very busy weekend means a very big appetite….Slow Cooker Italian Beef…and purple potatoes?!

This past weekend was filled with fun!
The HyVee Triathlon started off the craziness with Emmerson’s tri clinic on Friday.

She got her first experiences of swimming, biking, and running…all in one day.
The temperature topped 91F! Needless to say she was beat by the end of the day.
Unfortunately, her race Saturday morning was canceled do to the weather 🙁

J, Ron (brother-in-law), and I all set to race Sunday morning…more on this in a later post!

Sunday night was the Solon ladies track banquet. We finally got a chance to show off our State Champ trophy. It was bitter sweet as I said my good-bye’s to the ladies and their families. I will miss Solon so much.
I have to give a quick thank you for all the amazing cards the girls wrote me…I told J if I ever have a bad day I am going to pull them out and read the kind words again.
Monday…
my parents were here and J and I put them to work!
But first…J started our hardworking day with a scrumptious breakfast piled high with spinach and red bell pepper
all day we weeded, mulched, planted, buried, scrubbed, swept and dusted.

poison-ivy proofing my body with tube socks and tights….Dad wasn’t so lucky
Slow Cooker Italian Beef
another recipe from fellow crossfitter Katie
for dinner I prepared a crock pot recipe in the morning so it was ready when finished working that evening

I picked up some PURPLE potatoes at New Pioneer Coop. They were beautiful along side the white and red potatoes.
more color=more nutrients! ps…. all were organic as potatoes are on the “dirty dozen” list for foods with high amounts of fertilizers and pesticides
I also picked up a grass fed rump roast from Grass Run Farm
Ingredients:
1 1/2 cups water
1 1/2 cups beef broth
1 teaspoon sea salt
1 teaspoon ground black pepper
1 teaspoon dried oregano
1 teaspoon dried basil
1 teaspoon onion powder
1 teaspoon dried parsley
1 teaspoon garlic powder
1 bay leaf
few good shakes of Penzeys Italian Dressing
1 (5 pound) rump roast
Instructions:
Combine water and beef broth with salt, ground black pepper, oregano, basil, onion powder, parsley, garlic powder, bay leaf, and salad dressing mix in a saucepan. Stir well, and bring to a boil.
Place roast in slow cooker, and pour salad dressing mixture over the meat.
Cover, and cook on low for 10 to 12 hours, or on high for 4 to 5 hours. Add potatoes and carrots when about 4 hours remain (on low) or 2 hours remain on high)….periodically check roast with meat thermometer as some crock pots cook faster. If it is done before dinner time simply remove meat and place, covered in fridge till an hour before dinner and return to pot to heat up. Before serving, remove bay leaf, and shred meat with a fork.
Let shredded meat soak in juice for about 10-15minutes. Serve and enjoy!
This can be made into a sandwich topped with sauteed mushrooms and onions OR served with a side of potatoes and carrots.
Thanks for sharing Katie!
Until next time…
look good, feel good, do good

Strawberry-Banana Smoothie, Memorial Day Fun, Big Ol’ Salad

Smoothies are a pretty no fail & delicious thing to make. I crave them all the time during the summer. Usually its while I’m running on a HOT day and can’t wait to get home to blend one up.

They are a great way to use up any over ripe fruit.
Add any of the following combinations: milk (soy, almond, diary), ice, yogurt (homemade, Greek, plain), whey protein (vanilla, chocolate), flaxseeds, chia seeds, hemp seeds, oats, etc, etc.

Blend away, check the taste and consistency, and Viola!

In this Strawberry-Banana Smoothie I added:

homemade yogurt (flavored with honey and vanilla), splash of skim milk, banana, strawberries and ground flaxseed

Memorial Day Fun
Man, were we blessed with a beautiful Memorial Day weekend or what?!?
J and I took full advantage of the sun…
We took the opportunity to go on our first open water swim of the season. Actually, it was J’s second…his first resulted in swimmer’s itch and it looked like he had chicken pocks 🙂

We then set up our own mini triathlon to prepare for the upcoming tri season!


One of the benefits of LONG bike rides through the country is you get to see Iowa’s peaceful and beautiful countryside. J came upon this field of wild flowers.
After about 6 high school graduation parties (and lots of cake) on Saturday he drove me out to it for a good photo opt.

Who says Iowa isn’t gorgeous!?!?!?!
Big Ol‘ Salad
with all this biking, swimming, and running….we’re hungry!

Salad Fixins: Romaine lettuce, baby spinach, avocado, bean sprouts, apple slices, cottage cheese, steamed broccoli, shredded chicken breast, and Penzeys Italian Salad dressing.
(J’s trying to figure out what in the world I am feeding him)
On our last day of fun…Ryan and Robin invited us over to their pool for wine spritzers and relaxation! Thanks again!
Hope everyone had a memorable Memorial Day!
Until next time…
look good, feel good, do good