Gina Kehr

3 weeks down and 5 to go

Gina Kehr — Tue, 26 Aug 2008 05:13:03 +0000

I have been back from Michigan for three weeks now and I am fully into my Ironman training for Kona. My cycling has been going great, I have had 3 long rides ranging from 5:20 to 6:10 and all have been epic, each better than the next. There is something to be said about going into a mega block of training undertrained, it certainly feels good to keep getting fit. On my long epic rides I have been riding with my coach M2 (Michael Mccormack); just mano y mano. Much different than group riding as we have NO down time. I had to start bringing more water so I could last to our small break around the 4 hour mark. I am riding the best I have ever ridden, the GURU Crono is awesome and I am so glad it is back…I sing “reunited and it feels so good” while I am rocking and rolling along the terrain. Speaking of, did I mention that I went up to Santa Rosa a week or so ago and had a training session with the detectives. Pretty awesome. Greg and JB were great, we had a good ride and a good run and it was great fun hanging out with them. I am so pleased to have met two new training partners and friends. Everytime I ride my bike I think of them and I smile because I can’t wait to race Kona, I love my TT bike and can’t wait to see what I can do on that race course!

My running is coming around, I will say since the baby it is taking a bit longer than I expected. I have to be careful to not really over due it as I don’t want any permanent damage to my lower abdomen area but all in all I am feeling very good and I am very happy with how I am repsonding to my training blocks. I have learned a lot in the last few years one being it is better to change up your training week to week and not do the same workout on the same day each week. I am actually focusing on my recovery so I can hit all my target workouts. Below is a sample of last weeks training block and what I am planning for this week.

This past week:

Monday: recovery swim

Tuesday: Hard swim, recovery run, core

Wednesday: Hill repeats bike, track run

Thursday: Hard swim, recovery bike; moderate run

Friday: Epic long ride, 15 minute hard run

Saturday: 2+ hour run, tempo, pace variation for most

Sunday: 2 hour IM race pace ride, tempo run + track (all in one)

This week:

Monday: recovery swim

Tuesday: recovery ride, hard swim, recovery run

Wednesday: Hard swim, Hill repeats + pace riding, track workout

Thursday: epic long ride, 20 min hard run

Friday: hard swim, 2:30 Ironman pace ride, tempo+track workout

Saturday: recovery run

Sunday: 2:15 run with pace variation

My workouts are not the same but the theme is the same. Since I have had kids I have learned that I can not do everything the same each week, especially since my husbands schedule changes every week. Some weeks he is home more and some weeks I am alone more so I have to change accordingly. My body has repsonded so much better from training this way that I keep getting more aggressive on my blocks and each time I do I build more and more confidence.

You know people say you get better after having children, for me, I have just gotten smarter and in doing so realized I was kicking my own ass far too much and far too often with no focus. Now I am focused on one goal, I kick butt during my workouts when I need to; and then I recover. What is better about my recovery now than before, I have kids that I play with during that time.

let it go,

gina

Legh, Kehr Dominate Steelhead 70.3

Gina Kehr — Fri, 08 Aug 2008 05:31:06 +0000

By IT Interactive

Posted Aug. 4, 2008

Article Extras

Although nobody expected to race a 2.1-mile run, 56-mile bike, 13.1-mile run when signing up for Whirlpool Steelhead 70.3 in Benton Harbor, Michigan, pros and age groupers adjusted to last-minute format switch accordingly and Saturday, August 2 turned out to be a great day at the races.

Aussie pro Chris Legh took the men’s title, using an 11:04 opening run, 2:03:48 bike and 1:15:34 half-marathon to cross the line in an overall time of 3:32:13. Age-grouper Justin Henkel finished just under five minutes off Legh’s pace for second overall, while Tony White took third and Nick Waninger and Ryan Rau finished fourth and fifth, respectively.

For the women it was all Gina Kehr. The California-based opened up a commanding lead in the 2.1-mile dash and never looked back, finishing eight and a half minutes ahead of next-closest female Kimberly Von During in 4:04:09. Claiming the third-, fourth- and fifth-place positions were Renee Damstra, Alaina Neary and Krissandra Berens.

How I process

Gina Kehr — Tue, 29 Jul 2008 05:12:09 +0000

Now that the stress has subsided from my most recent experience there is something else I want to share. After all is said and done, I will tell you this; I was not suppose to do Vineman. My training leading to Vineman had its ups and downs that is for sure. I would have a week of training where I would hit all my workouts, then I would have a week where life wouldn’t allow much else and I would have to forgo a workout or two or three or four. All in all though I was having some pretty goodbike rides and my running and swimming were starting to come back around. I was really looking forward to racing Vineman and the closer the race came the more excited I became. The week before the race I had several key workouts. As I started one of them (long trail run) I noticed I had a pretty tight glute-but it didn’t seem to be too bad so I just sort of pushed through it. Sunday, the week before the race I had a GREAT workout day. I did a lactate swim session at Stanford and then went and rode 6 X 5 minute hill repeats on Kings Mtn. I had 2 great workouts, I was on a roll, so I thought I could sneak in that one last hard run before Vineman, so after the hill repeats I did an hour tempo run. As soon as I started the run my glute was so tight. It actually felt like I was having a hard time bringing my leg forward-but I was still running hard so I powered through. I knew I would be having a low week of training leading to the race so I was okay with pushing through; I figured I would take Monday, Tuesday easy, go hard on Wednesday and then rest into Vineman on Sunday. Well, when I woke up on that Monday pre Vineman I was a wreck. I was so sore and tired, I could barley swim 1000. On Tuesday I tried running and was in so much pain I only made it 18 minutes. First thought, apparently I over did it Sunday. My Wednesday hard day turned into a damage control day and by Thursday I was really questioning going to Vineman at all. I knew I could get through the run but the question was, how much damage was I going to do to my glute and how would that effect my Kona training. In my gut I knew I should not race but I decided I would just rest more until race day and take 4 advil before the start and if the glute was getting worse during the race I would drop out. That was the first time I thought maybe I shouldn’t race. Then on Friday pre Vineman I woke up feeling HORRIBLE. I felt sick to my stomach all day, I took a 3 hour nap and just felt miserable. I couldn’t eat all day and it took every ounce of energy to spin an hour. That was the second time I questioned going to the race. BUT, I decided I would see how I felt Saturday morning. On Saturday I woke up feeling a bit better but not 100%. I had to go pick up my husband, brother and dad from the airport who cam back from a fishing trip in Alaska. After I picked them up I brought them back to the house and heard all about their trip. Gabriella was so exciteded to see her daddy, between that trip and the strike teams for the fires we have burning in the state, Chris had been gone for almost a month. So when it was time for me to drive up to Santa Rosa for the race, it was not sitting right in my gut that I was leaving. BUT, I had told myself this was the race to give me the data that I needed for Kona so I needed to go. That was the thrid time I thought about not going. Did I mention it took me an hour and thirty minutes to get over the Golden Gate Bridge? (It usually only takes 50-60 minutes).

So, Can you see how getting my bike stolen may have been a blessing in disguise? I will tell you, when I realized it was gone, I was sitting in my car, with it running and I just looked up to the sky and said, “Really?” “Really?” “Are you kidding me?” “Is this how I get “out” of racing today?” As I drove to pick up my friend for the race I told myself, my bike is coming back to me, I know it. As I was driving around the race course looking for my bike my brother called to tell me how sorry he was and I told him about my whole week lead up and how it just wasn’t feeling right to race. I told him that if my gut was right my bike was coming back to me. I found out later that he hung up laughing and said I crazy. He does not think I am so crazy now.

Following your gut is so hard to do. I have given speeches about it and still find it hard to trust myself, even though I have MANY examples of how it works. A lot of what I am doing, this whole second comeback, has to do with changing my processing. I am getting better at it, slowly. I did Honu 70.3 in May and had 2 flats on the bike and at Vineman 70.3 I had my bike stolen. I am telling you, I am going to have a kick butt Ironman Hawaii, I can feel it!

Let it Go,

Gina

Detective Yaeger, Detective Barr, Detective Siwy….THANK YOU

Gina Kehr — Fri, 25 Jul 2008 04:45:41 +0000

It is official. My Guru is back on my property. We went up to Santa Rosa today to pick it up and we met the full crew of detectives. It was great fun to give these guys a hug and talk about the whole ordeal. The details of them meeting stealer boy at a burger joint, holding the wheels in their hand to ”check them out” (making sure they matched our description), giving the go line of “Buddy, I have some bad news for you” and then the jump from behind to take thief boy down just had me in awe. It was like something on TV..over my bike! I LOVE IT! I know I can not thank these guys enough but I can give props. Detective Yaeger is the guy who took our case on, his partner Detective Barr received the call back from the stealer and together they set up the buy and Detective Siwy was the “take down guy” as I like to call him. MAJOR PROPS AND KUDOS TO ALL THREE! I wish I could post a photo of these guys but when you are a detective you can’t really have your photo all over the place. Bummer. Detective Yaeger and Detective Barr are triathletes, they are doing Big Kahuna in September and IM Arizona in November. So, if you are doing Big Kahuna look for these guys and go up to them and say “Hey, NICE WORK” they will know what you are talking about. If you are doing IM Arizona in Novemeber look for these guys and say “Hey, Great Job”, let them know their hard work is appreciated. I think we can take for granted what the police do for us, because we liken it with getting in trouble with our parents, but in reality they are here to help us, and that they did. Thanks GUYS! As much of a bummer this whole thing was, I met three cool guys and two future training partners.

THE GURU BACK AT HOME!

OH MY GOSH! MY GURU IS BACK!!

Gina Kehr — Wed, 23 Jul 2008 18:56:48 +0000

Okay people. THIS IS THE STUFF I AM TALKING ABOUT!! You can not make this stuff up. Yes, my bike is back. An unbelievable roller coaster story but it can happen no other way in my world apparently. While everyone was racing Sunday I was out driving the race course looking for my bike, driving the neighborhood, talking to neighbors, filing a police report, getting my car fingerprinted, everything you can imagine to get my bike back. While I was doing that my husband was home checking craigslist and ebay. On Monday at 7pm my husband found my race wheels (Easton TT front and Reynolds SDV66 back wheel) on craigslist; they were being sold for $550 as a set or $300 each. ARE YOU KIDDING ME! Anyone in their right mind should have known they were stolen. The details on the ad said he had only had them for a few months and bought them new for $1299. COME ON!! Anyway, Chris called the Santa Rosa PD who then sent us to a detective in the Property Crimes Division. From there things became real interesting. First off, this was not your average detective(s). He and his partner are both triathletes and are doing Ironman Arizona in November!! How much better can it get; detectives who truly understand what I was trying to recover. He and his partner took my case on full throttle and set the plan in action. They had the sting set up for 1pm on Tuesday-they had the whole department involved and had about 8 other detectives undercover when they met the crook to buy my wheels back. My husband, being the builder/mechanic for my bike, gave so many minute details on the wheels that when the detective had them in his hand he knew in one instance they were mine! BLAMO- mister man was arrested on site! YAHOO! From there it was about getting my bike back. Of course the perpetrator did not know where it was, they searched his house and came up empty and after awhile the thief finally caved and said he may know where it was thrown away (not by him of course, he was just the sell guy). Sure enough he walked them straight to a golf course, close to where I was staying, and there it was in a bush. My sweet Crono all layed out in a bush! Bottom line-the bike was retrieved, there were grease prints all over it so they are having those run to try and find the “others” involved and mister seller is in jail. HA! I need to give a giant THANK YOU to one Detective YEAGER and his partner. These guys deal with much more than stolen bike cases. It feels really good to have them take my case as serious and they did. We would not have a happy ending if it was anyone else. The Santa Rosa PD, Property Crimes Divison, kicked some serious butt and I owe them a ton. I was on the brink of having my season change course but now I can keep working towards being in the best shape to tow the line in Kona in October. If you live in Santa Rosa and know Detective YEAGER and his partner, please give them a HUGE THANK YOU-even maybe a hug for me. I am meeting them tomorrow to get my bike back and will of course give them the biggest hug ever!

PLEASE HELP! MY GURU CRONO WAS STOLEN!

Gina Kehr — Mon, 21 Jul 2008 21:07:18 +0000

I know I have not posted in a while. Hubby gone on wild fires, busy training for Vineman, tired at night, yada yada. I headed up to Vineman Saturday, arrived around 3pm for pro meeting, hung around a bit, turned in my T2 stuff and went off to my homestay in Santa Rosa that the race director so kindly set up. After dinner I set up my race stuff and put my bike in my car around 8:30pm and I locked my car. When I got in my car Sunday morning I noticed my bike was gone. Unbelievable. I am not going to describe to you the neighborhood I was in-how nice it was, or how the driveway was set off of the street (my car was not visible from the street). I am going to tell you my bike was stolen out of my car Saturday night/Sunday morning and I am blown away. Right now, I am asking for HELP! Please keep your eyes out for my Crono. You may see it on Craigslist, E-bay, if you live in the area you may see it around town. I was staying off of Fountain Grove Parkway in Santa Rosa. It could be anywhere, so anyone who is reading this please check out the photos and see the description.

It is Brilliant Blue and White with the logo in Sky Blue. It also has my name on the front part of the top tube and a hibiscus flower on the seat tube in sky blue as well. It has Easton bars, an ergo stem, grey Mike Bikes saddle, sky blue handle bar tape, blue Look pedals, Easton race wheel in front, Reynolds Deep Dish Race wheel in back. It is one of a kind, 700c wheels, just an awesome ride. I can understand why someone would want it, but come on, I am pushing 5′3 with a short torso, how many people can really fit it. I have attached 2 photo’s….please e-mail me at gina@ginakehr.com if you may have any info or insight on how I can find my bike!!!

Trying REALLY hard to Let it go,

Gina

Typical Week

Gina Kehr — Sat, 14 Jun 2008 04:25:10 +0000

June 13, 2008

I have been back from Honu for two weeks now. I am just starting to feel better since the race. Being “out of shape” caught up to me as I tried to recover last week. Blaisen is still getting up 2 times a night so my sleep is not what it use to be. Long story short-I am starting to feel better (it did help that Blaisen slept form 8-2 and then did not get up again until 6am!) Yahoo! I thought people might want to know what a typical training week is like for me. I guess typical is a generalization, my weeks do change pending on recovery and time, so below is what has transpired this week as far as training:

MONDAY: Core, swim, run

Core: This is my focus through Vineman- My baby tummy needs some major firming up-the outside yes, but I am talking about my inside. I can really feel it during any long stuff I do on the bike and especially the run. I am using a TRX in my garage-30 minutes and my butt is KICKED! Check it out www.fitnessanywhere.com

Swim: Recovery swim (1000K)

Run: Easy 1:08-feel good run

TUESDAY: hard swim and hard bike ride.

Swim: Woke up in the am and went to swim from 6-7am. Could not make any intervals, couldn’t get heart rate up. Finished the 3K workout. Main set was 400, 4 x 75, 300, 4 x 75, 200, 4×75 all on 1:15 base (yards).

Ride: change of plans due to swim disaster and body being a WRECK from the core workout; therefore ended up doing a recovery ride 1:30

WEDNESDAY: Hard ride, hard short run, Core

Hard ride was 2:10 with 7 x 5 min of 95% alternating with 100% of threshold watts with 2 min rest. Legs were TIRED!

Hard Run: Treadmil with 10 X 2.5 min with 30 sec rest, starting at 3% grade and moderate tempo finishing at 1% grade with fast tempo. Total time 50 miutes.

TRX right after run workout

THURSDAY: swim, longer run

Swam 3000K in the am. Felt much better than Tuesday. (Hubby took the middle of the night feedings–ahh so nice)

Run: This was the workout that I really wanted to do well. My body is still very much trying to handle the run mileage so I am increasing slowly to let my body adapt. I ran with a friend, I am not going to say names…T.H. (who thought it a good idea to bring NO water on a 2 hour run in 90 degree heat) at Crystal Springs. Anyway, started easy built to moderate hung in around there. Great stepping stone run.

FRIDAY: Easy run, swim

Easy 20 minute recovery run

Swim: Hard at Stanford Masters 2500 Meters-this was my key workout for the day.

SATURDAY: Ride (3 hours)

Chris works so I have to get a sitter. At 12.50/hour it gets expensive. My plan is to do a strength workout on the bike with maybe some wattage play.

SUNDAY: CORE, Tempo Run (1:10-1:30)

Chris was just sent to a BIG fire in Butte County (near Humbolt) yesterday. The workout above was my plan assuming Chris would be home. If I get a sitter then I will hit the workout, if not, then an off day.

It is funny, I thought having a second baby the training was going to be the hard part, but really what it is, is the TIME to get the workouts. I think with kids it is rough anyway, but when you have a partner who is not home every night and every weekend, it certainly makes for some juggling. I have to keep my self positive-the biggest downer about him being shipped off is that he will miss his first father’s day with two kids.

Let it go,

Gina

Back from Hawaii

Gina Kehr — Tue, 03 Jun 2008 20:48:38 +0000

I made it back from the 70.3 race in Hawaii. Chris had to be at work Sunday at 8am so I had to take the redeye Saturday night after the race. I got into SF at 6am on Sunday, made it home by 6:30am, hung out with Chris for an hour before he left for work. Sometimes it is rough not having family near by to help. Needless to say, I WAS A WRECK Sunday. It was great to see the kids though, several cups of coffee through out the day and I managed to stay up all day and even take Gabriella to a little carnival. The race was good; it went the best that it could go. Actually, it went even better than expected, other than the two flats on the bike, it was all good. I was also able to hang out with some friends I have not seen in a long time; thanks to Conrad, Kyle, Kiesh, Jason, Tracy, Fred and Stephanie for letting me “tag” along at times. Also, it was great hanging out with Mark and Todd and gang-thanks for the tequilla shot guys. I loved the race, the venue and just being in Hawaii. I am looking forward to Vineman in July. Right now I am just focusing on getting some sleep and recovering this week. You can read my race report in a few days. Check it out under the race results page.

Let it go,

Gina

My first Race back

Gina Kehr — Thu, 22 May 2008 05:44:27 +0000

On Sunday May 18 I did a local race here in the bay area; Uvas triathlon. It is a little longer than a sprint on a nice roller type course in Morgan Hill. The last time I did that race was in 2003 so I really had no idea what to expect. Also, given the fact that I did not start riding my bike until April 1 and my “training” didn’t start until that time as well, I was a little clueless as to what my body could do. I am still having some post baby issues deep in my pelvis (more like very low ab area) as well as I am just not feeling 100%-but I think that is to be expected as I am still breastfeeding. A few things about the race that needs to be noted. First, I had to get up at 4AM!!!! What is that? It worked out well as Blaisen was up for a 3am feeding, so there you go. Second, and I love this one, seriously, we were having a bit of a heat wave so it was expected to be about 90 degrees-nice, at least I had that to look forward to. I am not going to go into details of each leg of the race; I am going to tell you I went into the race with no expectations and what I got out of it was more than I could imagine. My overall time was only off my PB (2003) by 3 minutes-my swim was off by 1.5 minutes (expected as I am only swimming 1-2 times a week right now), my bike was a PB by 2 minutes!!, and my run was only off by 1.5 minutes (I will take that with no speed work and with just having a baby). I even won overall! This race was just a way to try and kick start that anaerobic threshhold that I seem to have lost and I think it did that. Goal completed; the rest was a bonus. I am real excited for this year, the way my body is responding I really think I will be ready to go in October. I just need to be smart with my training. I am doing Honu 70.3 in a week, that will be another “let’s shake off those cob webs” type races as well as let me really know how fit I am right now. The race was a good workout and I am right on track of where I want to be with my training. I will put it in the bank and go from there.

Let it Go,

Gina Kehr

All kinds of Stuff

Gina Kehr — Thu, 22 May 2008 05:14:44 +0000

May 14, 2008

I know, I know, I need to keep up on my blog more. Trust me, I want to, but I am so tired at night and it seems to be my only time to do stuff. Blaisen is 3.5 months now and life is getting a bit easier but it seems I am always going; from 6am to 9pm, no down time. When one child is asleep the other is awake so it is a constant change up. WOW! I use to think I wanted 3 kids, but let me tell you now, no way; two is plenty. So, I have all these topics that I have wanted to talk about. So I have decided this blog is going to be my mind dump blog. I am going to get all the stuff that I have wanted to share out of my brain. Here goes!

First Thought

I want to give a BIG thanks to several people out there. With the new baby and not having any family around (my mom and dad are 5 hours away) I have many friends who are helping me to get in the best shape possible for the start line of October 11, 2008. I want to give a shout out to some of those pepple.

Pam Courcier…she gives Gabriella the BEST play dates with her son Mason that sometimes Gabriella does not want to come home with me. Pam and Barton live just down the street, we are so fortunate to have such awesome neighbors. THANKS PAM!

Rachel Holt…she will do a pick up for me if I am running late! It is great that our two toddlers (Ian and Gabriella) have known each other since birth, go to the same day care, and will be going to the same pre-school this summer. Rachel also lives close by so we also train together at times (when we can leave the kids with the dads). Thanks Rach for getting me out there on the bike and the run!

Michael Crockett…keeping me cool in the head, training with me in the pool and running. We have become good friends over the past few years..he also was part of the Kona crew in 06 and generously volunteered his room for me the night before the race so I would get a good nights sleep (I didn’t have to sleep with my daughter that night). Thanks Michael!

Teresa Deveaux…she invited me to go see Bon Jovi with her last month. I accpeted, my first night out since the baby was born. As we got to the HP Pavilion she said not to worry we were late because we already had our seats. So, when we got in and started walking to our seats, you can imagine how in SHOCK I was as we walked to the second row on the floor! IT WAS AWESOME! I liked Bon Jovi as a kid, Living on a Prayer has some sentimental meaning (of course I was a senior in High school at the time so you can imagine the memories) but now that I have seen him in concert I like him even more. I even downloaded some of his stuff onto my Ipod. Teresa only knows how to live at the front of the bus and every now and then I get to ride shotgun! Did I mention she is a big wig at Microsoft and is an Irongirl! Not to mention she is Gabriella’s god mother and had Gabriella for a sleep over. Thanks Teresa!

Second Thought

First month of training: I would say was very successful. After being doored, I can proudly say I have managed 17 rides with no drama! YAHOO. I am MUCH stronger on the bike than I thought I would be at this point. I have not ridden since July 07 so I was expecting to be pretty rusty-but I am far from that. I am looking forward to getting back to my rides with my coach again. The run is coming along as well. I still have about 6 pounds or so to lose. I think once I am done breastfeeding that weight will go quickly. I am starting to get back some muscle strength but I still have a ways to go. My swim is a little behind but I know once I commit to swimming 3-4 days a week it should come back without a problem. I still need to get in the gym more, time is my biggest challenge. I have managed a few weeks this month of 15 hours of training. All my workouts are sensation gathering, not going too hard, just trying to get a feel for training. I do have a few areas that are loose from the baby so I have to be careful with that. I also am now working on a TRX www.fitnessanywhere.com I will keep you posted on how I like it once I get a few more workouts on it in.

Third Thought

Racing: I will be racing this weekend at UVAS triathlon in Morgan Hill. At the end of the month I will be heading to Honu 70.3 to test the waters at a half Ironman. My training is much farther ahead of where I thought I might be but I am still having some post baby issues that I need to be conservative with. I am still breastfeeding and it seems my body is in the push/pull with itself trying to stay mellow for the baby and then trying to go hard when I ask it to. So it seems that I get caught in the middle, not really able to get the heart rate as high. It is almost like I am in a constant state of tiredness. I am pretty certain this will all change when the breastfeeding stops as well as lose the last 5lbs that I have. I look at it like this; it is like when I was swimming in college, swimming with 2-3 suits, not shaving my legs, lots of drag. So when I am ready to taper all cylinders will be going like never before.

Fourth Thought

Family: The family is doing great. Chris is so supportive more than he has ever been. We tag team a lot with the kids and we are riding together more than we ever have. He helps me with my TT efforts; it has been a great bonus having him beside me. Blaisen will be 4 months at the end of the month and he seems to be doing great. We are still struggling with a schedule, some days I feel like Blaisen is starting to get one and other days it seems like he is all over the map. I have started to slowly wean on the breastfeeding. It is a little harder on me than it was with Gabriella, she seemed to not really care and when I made it to 6 months it was like she said “thank god” let’s move on. Blaisen is much more snuggly and loving, so we are taking our time a bit more. He still has the GERD which is also difficult. I made him a make shift barcalounger for the crib, which he seems to love. But the poor guy never gets belly time as every time he does he pukes. I feel like he is never going to roll over or anything because we always have him in an upright position. Other than that we are all good, Gabriella is potty trained now and starting to enjoy being a ”big girl”. It is all very cool :)

OTHER STUFF

I have a new sponsor www.tribiketransport.com I met with Marc and his co-worker Kate last night for dinner. I am very excited to be working for a company that is rocking and rolling. Tribike is a bike transport company that helps you get your bike to and from races without the hassle of having to take your bike yourself. You don’t even have to take the bike apart (just the pedals)-you just drop it off at a bike shop they have for selected areas and it shows up at your race all ready to go. Pretty cool. I will have more to come on this but for now I wanted to get it out there that I am SO VERY EXCITED to be working with them!

My website is up and running and from today on I will be posting my blog from that site. I am in desperate need of someone helping me keep this up, if there is anyone out there who wants to help please e-mail me at gina@ginakehr.com

Check out www.workoutmommy.com I had an interview with Lisa, a workout queen gone mommy trying to help moms stay motivated to workout while having a family. It is a great site.

That is it for now, I have so much more I want to say but I can’t remember it all now. When I workout is when I come up with the best topics, I need a tape recorder during my workouts….

Train Hard and of course…

LET IT GO!

Gina Kehr

gina@ginakehr.com