Deb has competed in running races since 1984, including two Chicago marathons. In 2010, Deb placed 2nd in her division, in the half- marathon American Birkie Trail event, Hayward, WI.
In the winter Deb competes in nordic skiing, mostly classic technique. She considers skiing her favorite activity and time of year. In 2011 
she finished 1st in her age group in the American Birkebeiner, classic technique, and has competed in eight Noquemanon Ski marathons since 2003. Deb attributes her success in x-c skiing to nutrition, technique training and cross-training. 
Deb is also an avid road biker, typically riding over 2,000 miles a year. Mountain biking is primarily used for cross-training, just being out in the woods makes her happy. Home is on the pristine shores of Lake Superior, in AuTrain, MI. Age: 60, Height: 5’7”, Usual weight range: 143-147 lbs.
Goal events for 2011/12:
*Bicycle Tour of Colorado, June 19-26th, over 400 miles on the road bike in the Colorado mountains.
*Grand Island ½ Marathon, Grand Island, Munising, MI., July 30th.
*Copperman Triathon, Copper Harbor, MI., August 6th.
*Kuparisaari Triathlon, Lac La Belle, MI August 14th.
*Birkie Trail ½ Marathon, Cable, WI., Sept. 24th.
A typical day for Deb might look like this:
Early am: Many cups of coffee with Soy Silk creamer
Workout #1: Stretching, band routine for shoulder rehab.
Breakfast: Oatmeal, Ralston, or whole grain dry cereal, a sprinking of wheat germ and ground flax seed, a handful of frozen wild blueberries, and ¾ cup of skim milk.
Workout #2: Weights: alternating legs, arms/chest/back, or abs/core-1 group a day.
Snack: banana, or melon slices, or pear, and water.
Aerobic Workout: Run, bike, or combo of 2 for 1-2 hours (shorter durations for speedwork.
Lunch: 100% whole grain toast(1 slice) almond butter, and jam, small container low-fat yogurt, orange/apple.
Afternoon snack: apple with peanut butter, or Clif bar, milk
Pre-dinner snack: 2 glasses wine, handful of pita chips, maybe cheese slices.
Dinner: poultry,fish, or pork; salad with avocados, sweet potato and fresh veggies, cooked. Small handful of Almond M&M’s, or small square dark chocolate.
Evening: Yoga and stretching routine. If hungry later in evening…usually a glass of skim milk takes care of cravings.
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