Tasc Flash Sale - Save Up To 60% On Men's & Women's Outdoor Clothing At TheClymb.com. Expires 2/2/2012 At 9AM PST.
60% Off Dragon Sunglasses & Apparel At LeftLane Sports! Shop Now, Event Ends 2/5.
Tuesday, January 31, 2012
Hip Hop Affiliate Sales
GoLite Blow Out Sale Up To 70% Off Apparel, Packs, Travel Bags...Hurry While Supplies Last!
Tasc Flash Sale - Save Up To 60% On Men's & Women's Outdoor Clothing At TheClymb.com. Expires 2/2/2012 At 9AM PST.
60% Off Dragon Sunglasses & Apparel At LeftLane Sports! Shop Now, Event Ends 2/5.
Tasc Flash Sale - Save Up To 60% On Men's & Women's Outdoor Clothing At TheClymb.com. Expires 2/2/2012 At 9AM PST.
60% Off Dragon Sunglasses & Apparel At LeftLane Sports! Shop Now, Event Ends 2/5.
Monday, January 30, 2012
2012 TLC Groundhog Run Race Recap - 1/29/12
What's more fun than running in a cave?
To clarify, the cave is a system of tunnels and areas dug out for office space and storage. It's been around for a long time and Sunday was the 30th Groundhog Run that meanders through the caves.
I've run the sucker for the past 7 years... amazing. It only seems like last year I wondered over and ran some odd race in the caves when it was like 20 degrees outside.
Ever year I have run, it was the 10k. They have a 5k and a 10k, which the 10k is just the 5k course ran twice (that's 2 loops for you counting at home). Sure, it may get a little boring seeing the same caves for 2 laps, but it's 68 degrees, flat, no wind and no precipitation. Score. It's a great setup for a PR, which I alluded to in the preview post HERE.
Some highlights over last year are a MUCH IMPROVED system to park and get to the cave entrance. Used to you had to park at a casino across a decent sized highway and cross over. So, you needed to wear cold weather clothing to get to the race where you will be just fine wearing shorts and a t-shirt to run. Anything more than that for the run, and you will be overheated in a hurry.
This year, they parked racers at the casino and provided buses to get us to the cave. It was seamless. Plenty of buses so the only wait was loading people. There was at no point, that I saw, where people were standing around waiting for a bus. Even afterwards, they had buses constantly lined up waiting for people. They only issue were line jumpers not waiting their turn to get on a bus and headed over to buses further down the line.
I arrived at 7:50am (5k started at 9am) and that was just in time before the real traffic hit. I'm not sure how it went for everyone after that, but it seemed to be somewhat smooth.
I do wish, probably like all 3500 racers, they provided more than 20ish port-a-potties. The lines were horrendous. If you waited too long to get in, you were looking at a 25 minute wait to relieve yourself.
My plan worked out well to run the 5k for my wife who was MIA as a warm up. I even had time to hit a port-a-potty on the course. The only issue was the guy with no patience PRYING the door open on me before I was done. Dude... patience. If the slot is red and you have to pry the door open, someone is in there.
I ran the 5k around 26 minutes. Not too fast, not too slow.
It worked great as I felt awesome in the 10k with my Faas 400's.
My plan was to take it around 8 min/mile for mile 1 and try to slam 7 min/mile for the rest.
Here's my splits. I didn't have my foot pod set up and being in caves, no GPS for distance but luckily they had mile makers. ;)
Oops. I guess 7 min/mile for 1-5 and 7:30 for the last mile will work. That's good enough for a new PR by 2 minutes! SCORE!
Hopefully the new running PR's are a good indicator of this year. I've been improving the run year after year, but last year it seemed it was at the expense of the bike. I'm trying to get more time on the bike without losing momentum on the run (no pun intended).
I also like what Bob Mitera says on his blog. It's about showing up and doing the work. If you skip workouts and keep changing your plans or goals, you won't improve.
My official time was 43:56 (46:02 last year), good for 94 out of 1171. Not too shabby. My age group was 15 out of 86. It's a warm fuzzy feeling to know I can keep improving year after year.
Check out the top 3 10k times HERE.
Top 3 5k times HERE.
Up next... maybe Trolley Run, maybe God's Country Off Road duathlon... time will tell!
To clarify, the cave is a system of tunnels and areas dug out for office space and storage. It's been around for a long time and Sunday was the 30th Groundhog Run that meanders through the caves.
I've run the sucker for the past 7 years... amazing. It only seems like last year I wondered over and ran some odd race in the caves when it was like 20 degrees outside.
Ever year I have run, it was the 10k. They have a 5k and a 10k, which the 10k is just the 5k course ran twice (that's 2 loops for you counting at home). Sure, it may get a little boring seeing the same caves for 2 laps, but it's 68 degrees, flat, no wind and no precipitation. Score. It's a great setup for a PR, which I alluded to in the preview post HERE.
Some highlights over last year are a MUCH IMPROVED system to park and get to the cave entrance. Used to you had to park at a casino across a decent sized highway and cross over. So, you needed to wear cold weather clothing to get to the race where you will be just fine wearing shorts and a t-shirt to run. Anything more than that for the run, and you will be overheated in a hurry.
This year, they parked racers at the casino and provided buses to get us to the cave. It was seamless. Plenty of buses so the only wait was loading people. There was at no point, that I saw, where people were standing around waiting for a bus. Even afterwards, they had buses constantly lined up waiting for people. They only issue were line jumpers not waiting their turn to get on a bus and headed over to buses further down the line.
I arrived at 7:50am (5k started at 9am) and that was just in time before the real traffic hit. I'm not sure how it went for everyone after that, but it seemed to be somewhat smooth.
I do wish, probably like all 3500 racers, they provided more than 20ish port-a-potties. The lines were horrendous. If you waited too long to get in, you were looking at a 25 minute wait to relieve yourself.
My plan worked out well to run the 5k for my wife who was MIA as a warm up. I even had time to hit a port-a-potty on the course. The only issue was the guy with no patience PRYING the door open on me before I was done. Dude... patience. If the slot is red and you have to pry the door open, someone is in there.
I ran the 5k around 26 minutes. Not too fast, not too slow.
It worked great as I felt awesome in the 10k with my Faas 400's.
My plan was to take it around 8 min/mile for mile 1 and try to slam 7 min/mile for the rest.
Here's my splits. I didn't have my foot pod set up and being in caves, no GPS for distance but luckily they had mile makers. ;)
Oops. I guess 7 min/mile for 1-5 and 7:30 for the last mile will work. That's good enough for a new PR by 2 minutes! SCORE!
Hopefully the new running PR's are a good indicator of this year. I've been improving the run year after year, but last year it seemed it was at the expense of the bike. I'm trying to get more time on the bike without losing momentum on the run (no pun intended).
I also like what Bob Mitera says on his blog. It's about showing up and doing the work. If you skip workouts and keep changing your plans or goals, you won't improve.
My official time was 43:56 (46:02 last year), good for 94 out of 1171. Not too shabby. My age group was 15 out of 86. It's a warm fuzzy feeling to know I can keep improving year after year.
Check out the top 3 10k times HERE.
Top 3 5k times HERE.
Up next... maybe Trolley Run, maybe God's Country Off Road duathlon... time will tell!
Friday, January 27, 2012
What's the plan for 2012?
Here's what the plan for 2012 looks like.
Groundhog Run 10k this weekend. Should be a good time in a cave... that's what she said.
March 31 is Commando Run and Ruckus Run Kansas City. Two obstacle course races in 1 day... should be interesting.
April 14, Rock the Parkway half marathon - part of the Heartland 39.3 Race Series.
April 22, Kansas Half Marathon - part of the eartland 39.3 Race Series.
May 12, Run with the Cows Half Marathon - part of the eartland 39.3 Race Series.
May 20, Kansas City Triathlon, olympic distance. First tri of the season.
June 2, Hospital Hill Half Marathon. Generally it has been in the middle of June and been routinely humid, but earlier this year so I'm hoping for less humidity.
June 10, Kansas Half Ironman. Since it's in my back yard, might as well. =)
July 1, Epic Dartmouth in Canada. This is a big maybe. I need to get some help from partners to make this happen. The organizers are very cool, but it's a little cost prohibitive to fly up there.
August 26, Chicago Triathlon. Another big maybe. It might even be sold out by now.. If it is, fate has fixed the delima for me.
September 22-23, MS 150 to Lawrence, Kansas. I've ridden the Missouri one in the past, but I think Lawrence tops Sedalia, MO, for the overnight stop.
Races that I have not signed up but may sneak in:
God's Country off road duathlon in March.
Midwest Tri series - these will happen, I just need to get signed up. Race in July and 2 at the end of August.
Heritage park and Shawnee Mission Park triathlon - Heritage was COLD ass last year! I ran SMP one year and that was the 3rd year straight it was called for weather.
Kansas City Marathon in October... not sure. The North Face Endurance challenge is coming back in November and I'm eyeing the 50k.
Groundhog Run 10k this weekend. Should be a good time in a cave... that's what she said.
March 31 is Commando Run and Ruckus Run Kansas City. Two obstacle course races in 1 day... should be interesting.
April 14, Rock the Parkway half marathon - part of the Heartland 39.3 Race Series.
April 22, Kansas Half Marathon - part of the eartland 39.3 Race Series.
May 12, Run with the Cows Half Marathon - part of the eartland 39.3 Race Series.
May 20, Kansas City Triathlon, olympic distance. First tri of the season.
June 2, Hospital Hill Half Marathon. Generally it has been in the middle of June and been routinely humid, but earlier this year so I'm hoping for less humidity.
June 10, Kansas Half Ironman. Since it's in my back yard, might as well. =)
July 1, Epic Dartmouth in Canada. This is a big maybe. I need to get some help from partners to make this happen. The organizers are very cool, but it's a little cost prohibitive to fly up there.
August 26, Chicago Triathlon. Another big maybe. It might even be sold out by now.. If it is, fate has fixed the delima for me.
September 22-23, MS 150 to Lawrence, Kansas. I've ridden the Missouri one in the past, but I think Lawrence tops Sedalia, MO, for the overnight stop.
Races that I have not signed up but may sneak in:
God's Country off road duathlon in March.
Midwest Tri series - these will happen, I just need to get signed up. Race in July and 2 at the end of August.
Heritage park and Shawnee Mission Park triathlon - Heritage was COLD ass last year! I ran SMP one year and that was the 3rd year straight it was called for weather.
Kansas City Marathon in October... not sure. The North Face Endurance challenge is coming back in November and I'm eyeing the 50k.
Thursday, January 26, 2012
Wednesday, January 25, 2012
Groundhog Run 10k coming up!
This Sunday is the start of the "season" for me!
I'll be lacing up the Puma's for the Children's TLC Groundhog Run. It's in a cave system that's used for office space and storage. It's pretty massive and HEATED! Running in winter at 68 degrees with no wind and relatively flat course is a dream come true. Usually, at this time of year we have snow, ice and frozen tundra in Kansas City. This winter has been a little different and it probably would not have been horrible to have a run outdoors, but that doesn't take anything away from the event.
Jan 29, 2012, MVT Presents Man Vs Groundhog Run 10k - in the news and on the Internet! By the way, if you are looking for some exposure for your business or interests, check out MVT for a chance to get your t-shirt worn during the race.
If you remember last year, I got hassled by railroad police for crossing train tracks at the wrong place. I think that guy was either pissed he was there early on a Sunday having to watch train tracks or he gets his giggles in life from hassling people. He seemed to enjoy his role of being a jerk.
Needless to say, he accomplished his mission as I will make a clear cut effort to cross at the right place and avoid any problems this year. Not really for the fact I respect what they are trying to do, but to avoid dealing with a jerk before a fun event.
ANYWAY, Em was suppose to run the 5k (the 5k starts at 9am and they all finish before the 10k starts), but it's looking like that won't happen. I'm tempted to wear her bib and use the 5k as a nice warm up. I've run 7 10k's and last year was my PR at this very event for a time of 46:02. Now, I did set a PR at the 5k distance in December at the Jingle Bell run, which I was trying to get sub 20. I'm always competitive to do better than the previous year, which would mean another PR. I think my off-season has gone well, but this run is usually a barometer of where my fitness is at this point.
I did get my VO2 max tested and it was too bad. If you want to know what it was, you have to be on the email newsletter list by Friday! Sign up under my profile to the left. I'll put it in there this weekend. Nice teaser, right? =)
I would like to say I'm going all out, but there are a lot of factors beyond race day that may play into how things shape up. You know, things like port-a-potties, kids and too many things to count.
Stay tuned for the report next week.
I'll be lacing up the Puma's for the Children's TLC Groundhog Run. It's in a cave system that's used for office space and storage. It's pretty massive and HEATED! Running in winter at 68 degrees with no wind and relatively flat course is a dream come true. Usually, at this time of year we have snow, ice and frozen tundra in Kansas City. This winter has been a little different and it probably would not have been horrible to have a run outdoors, but that doesn't take anything away from the event.
Jan 29, 2012, MVT Presents Man Vs Groundhog Run 10k - in the news and on the Internet! By the way, if you are looking for some exposure for your business or interests, check out MVT for a chance to get your t-shirt worn during the race.
If you remember last year, I got hassled by railroad police for crossing train tracks at the wrong place. I think that guy was either pissed he was there early on a Sunday having to watch train tracks or he gets his giggles in life from hassling people. He seemed to enjoy his role of being a jerk.
Needless to say, he accomplished his mission as I will make a clear cut effort to cross at the right place and avoid any problems this year. Not really for the fact I respect what they are trying to do, but to avoid dealing with a jerk before a fun event.
ANYWAY, Em was suppose to run the 5k (the 5k starts at 9am and they all finish before the 10k starts), but it's looking like that won't happen. I'm tempted to wear her bib and use the 5k as a nice warm up. I've run 7 10k's and last year was my PR at this very event for a time of 46:02. Now, I did set a PR at the 5k distance in December at the Jingle Bell run, which I was trying to get sub 20. I'm always competitive to do better than the previous year, which would mean another PR. I think my off-season has gone well, but this run is usually a barometer of where my fitness is at this point.
I did get my VO2 max tested and it was too bad. If you want to know what it was, you have to be on the email newsletter list by Friday! Sign up under my profile to the left. I'll put it in there this weekend. Nice teaser, right? =)
I would like to say I'm going all out, but there are a lot of factors beyond race day that may play into how things shape up. You know, things like port-a-potties, kids and too many things to count.
Stay tuned for the report next week.
Tuesday, January 24, 2012
More Gym stuff with @Happy2HurtYa
That's not training, that's torture!
Is it possible I pay John at Rev Gym to torture me at his X-Camp classes?!
Today's workout called for 22 push ups and 8 jump-chin ups starting every 1 minute for 30 minutes. So you get to bust out 22 push ups and then rest until a minute is up, and then hit 8 jump-shin ups and rest until a minute is up. We did that 15 times. For those of you keeping score, that's 330 push ups and 120 chin-ups in 30 minutes. Then we followed that with 50 box jumps. I know have jello arms and 13 blisters on my hands. And I PAY for this! Ya!
The numbers from last week...
I've been trying to hit the bike hard. Last year was the year of the run as my times improved in the run leg, but my bike splits took a dive. It's time to put it all together!
Some thoughts about gym going...
Is it possible I pay John at Rev Gym to torture me at his X-Camp classes?!
Today's workout called for 22 push ups and 8 jump-chin ups starting every 1 minute for 30 minutes. So you get to bust out 22 push ups and then rest until a minute is up, and then hit 8 jump-shin ups and rest until a minute is up. We did that 15 times. For those of you keeping score, that's 330 push ups and 120 chin-ups in 30 minutes. Then we followed that with 50 box jumps. I know have jello arms and 13 blisters on my hands. And I PAY for this! Ya!
The numbers from last week...
I've been trying to hit the bike hard. Last year was the year of the run as my times improved in the run leg, but my bike splits took a dive. It's time to put it all together!
- BIKING - 74 miles
- RUNNING - 15 miles
- SWIMMING - 6000 yards
- TOTAL TIME - 08 : 19
Some thoughts about gym going...
- Do you really need to light one up immediately after you step out of the door of the gym? Really?
- It's always entertaining to watch a muscle head need a cheek of chew after a good lift.
- There is a lot of fake baking orange people than I have ever noticed at the gym before. Has anyone noticed them from the men's locker room? You can tell by the multiple tan lines at the shorts waistband since it's winter and no one is tanning outside.
- Scary to see a guy walk by in the shower area with a thong tan line... ew cold shudder.
- Why must you leave your dirty workout clothes all over the benches when you shower? This isn't your bathroom or bedroom. Pick it up!
- Gyms - please install more benches. The ratio of lockers per foot of bench length is not adequate. Think about it. Lunch and after work rush is pretty thick regardless of the resolution run.
- Don't STEAL OTHER PEOPLES' CRAP!
Monday, January 23, 2012
Kansas Basketball, NFL playoffs and training, oh my!
KU hoops, NFL playoffs, trips to the gym, 2 kids and bills, oh my...
So to hit the high point of the post for today, the weather in Kansas has gone haywire. High of barely 30 on Saturday meant a either a trainer ride in the basement or spin class at the gym. Luckily we got kids packed and ready for the gym in time for the 10am spin class.
For the single or no kids crowd, training on the weekends is a dance of compromise, planning, timing and luck. You have to consider your spouse, kids, to-do list and your wants. I think we covered the bases by hitting the gym so Em could work out, the kids ran some energy off in the play area and I got most of my spin class in. Darned 24 hour fitness and their rules that you have to show ID to get your kids if they are hungry or want a bottle! What happened to the good ole days of not being responsible for lost kids or kids that went home with the wrong people?
I only missed 8 minutes of the end of spin class. At the time, it was the end of the world, but I got over it. Sort of. =)
But since we hit that in the morning, we had the rest of the day to try and balance EVERYTHING else.
Sunday was an 8 miler on the treadmill. We balanced this day with kids napping at home with Grandma baby sitting and Em and I got our workouts in. Does anyone else sweat like a pig on treadmills? It doesn't help that they have NO fans in the workout area. I could have ran outside since the Kansas weather went from 30 Saturday to 50's on Sunday, but it was windy and we needed a spousal compromise so everyone got what they wanted for the day.
And what's up with a Kansas thunderstorm on January 22nd? That just doesn't fly with me.
If you have not been paying attention, I picked up some more writing...
Yes, I still work a day job, and no, I don't write instead of work.
And now I write about the Kansas Jayhawk Basketball team, because as we all know, no one has an opinion about it and I'm the only one that matters, right?
Check it out, subscribe or like the FACEBOOK PAGE.
What winter (not really in Kansas right now) weekend would be complete without NFL playoffs?
Patriots vs Giants rematch? Seriously?
I was ok with Ray Lewis not going back, but fumbling a punt return to send the Giants to the super bowl? Really? I'd rather have seen Pats vs 49ers for something new. Oh well. I just hope the commercials are worth it!
First race of the year coming up!
Man vs Groundhog Run! 10k This Sunday! Who's in? I'm looking forward to running "competitively" again and getting my race on. I'm not sure about setting a PR from last year, but more to come on that this week!
So to hit the high point of the post for today, the weather in Kansas has gone haywire. High of barely 30 on Saturday meant a either a trainer ride in the basement or spin class at the gym. Luckily we got kids packed and ready for the gym in time for the 10am spin class.
For the single or no kids crowd, training on the weekends is a dance of compromise, planning, timing and luck. You have to consider your spouse, kids, to-do list and your wants. I think we covered the bases by hitting the gym so Em could work out, the kids ran some energy off in the play area and I got most of my spin class in. Darned 24 hour fitness and their rules that you have to show ID to get your kids if they are hungry or want a bottle! What happened to the good ole days of not being responsible for lost kids or kids that went home with the wrong people?
I only missed 8 minutes of the end of spin class. At the time, it was the end of the world, but I got over it. Sort of. =)
But since we hit that in the morning, we had the rest of the day to try and balance EVERYTHING else.
Sunday was an 8 miler on the treadmill. We balanced this day with kids napping at home with Grandma baby sitting and Em and I got our workouts in. Does anyone else sweat like a pig on treadmills? It doesn't help that they have NO fans in the workout area. I could have ran outside since the Kansas weather went from 30 Saturday to 50's on Sunday, but it was windy and we needed a spousal compromise so everyone got what they wanted for the day.
And what's up with a Kansas thunderstorm on January 22nd? That just doesn't fly with me.
If you have not been paying attention, I picked up some more writing...
Yes, I still work a day job, and no, I don't write instead of work.
And now I write about the Kansas Jayhawk Basketball team, because as we all know, no one has an opinion about it and I'm the only one that matters, right?
Check it out, subscribe or like the FACEBOOK PAGE.
What winter (not really in Kansas right now) weekend would be complete without NFL playoffs?
Patriots vs Giants rematch? Seriously?
I was ok with Ray Lewis not going back, but fumbling a punt return to send the Giants to the super bowl? Really? I'd rather have seen Pats vs 49ers for something new. Oh well. I just hope the commercials are worth it!
First race of the year coming up!
Man vs Groundhog Run! 10k This Sunday! Who's in? I'm looking forward to running "competitively" again and getting my race on. I'm not sure about setting a PR from last year, but more to come on that this week!
Saturday, January 21, 2012
Rock the Parkway January enewsletter
 Rock The Parkway January E-newsletter |
Host Hotel Announced - The 2012 Rock the Parkway host hotel is the Overland Park Sheraton Hotel at 6100 College Boulevard, Overland Park, KS, and they have offered Rock the Parkway registrants an $89 room rate. Go here for more information or to reserve your room! 2012 Race Expo - The 2012 Rock the Parkway race expo will be held at the Overland Park Convention Center adjacent to the Overland Park Sheraton. More than 40 vendors will be there, together with music and lots of prize giveaways! Stay tuned for more information. Heartland 39.3 Series - Rock the Parkway Half Marathon is the kickoff race for the Heartland 39.3 Series, three half marathons in four weeks this spring. Participants in this series, which also includes Kansas Half Marathon and Running With the Cows Half Marathon, will receive a commemorative medal and a free race photo at the completion of the series. Check out the website for more information. You can register for all three at one time until Rock the Parkway sells out, or you can sign up for each one individually, but go ahead and sign up for Rock the Parkway before it closes to make sure you can get in. Rock the Parkway Groupie Runs - Join us on Sundays for the FREE Rock the Parkway Groupie Runs held at different locations throughout the area. These group runs are along an out and back course that allows runners and walkers to go up to 12 miles. More than 350 people have signed up for these group runs that will continue through the date of the event. Go here to sign up! |
 |
Psycho Wyco Trail Run: 50K, 20-Mile, 10-Mile
t's less than one month away!
Saturday, February 11, 2012
Psycho Wyco Run Toto Run
50K, 10-Mile, 20-Mile Trail Run
8th Annual
"It's Kansas, how tough can it be?"
Web page:
http://psychowyco.com/id7.html
Online Registration URL:
https://enter2run.com/register/?event=6692
Friday, January 20, 2012
Join KC Running CO for one of these upcoming Lawrence races!
 |
LAWRENCE RUNNING UPDATE |
FEATURED SPRING EVENT  Kansas Half Marathon, 10K and 5K Sunday, April 22 Haskell Indian Nations University The HyVee Kansas Half Marathon, 10K and 5K is new and improved for 2012 and registration is now available for only $45/$35/$25 through the end of February! The USATF certified course, which starts and finishes at Haskell Indian Nations University, has been modified to improve the accuracy and experience for participants. The post race food, entertainment, technical shirts and finisher medals for half marathon finishers will also make this event an annual favorite. In addition to the half marathon event, the HyVee Kansas Half Marathon also includes a 10K, 5K and 1K Kids Fun Run! Help support the Health Care Access Clinic and sign up today at www.kansashalfmarathon.com |
We are excited to be working with several great organizations in Lawrence on their 2012 running events and want to encourage you to be a part of the fun at these upcoming events:
February 11 @ 9am - Love2Run Four Mile Couples Run at Free State High School
Celebrate Valentine's Day Weekend by teaming up with your loved one or friends and competing as a team/couple at the only TEAM/COUPLES run/walk in Lawrence. Let's find out who is the fastest couple in Lawrence. Support the Head for the Cure Foundation and register for $22/individual and $42/couple through 2/1 here.
March 3 @ 8:30am - Mufindi Orphans 5K on the Kaw River Levee at Johnny's Tavern
Join us for the third annual 5K Mufindi Orphan's 5K run/walk on the Kaw River levee starting and finishing at Johnny's Tavern. A portion of the proceeds benefits the Foxes Community and Wildlife Conservation Trust which benefits rural populations affected by AIDS and orphan care in Tanzania. Register for $20 through 1/31 here.
March 10 @ 8:00am - Shamrock Shuffle 5K on the Kaw Rive Levee at Johnny's Tavern
Wear green and join us for this 23rd annual event, held in conjunction with the Lawrence St. Patrick's Day Parade and benefiting local charities. Race participants receive a T-shirt and an Irish breakfast compliments of Johnny's,
the St. Patrick's Day Parade Committee and Sponsors. Sign up for $25, or $20 for registrants under 18 years old, here.
Thursday, January 19, 2012
@SixNutrition Review for endurance athletes
Usually “pill popping” and triathletes don’t go in the same sentence. When someone says “pill popper”, you might think of someone addicted to prescription meds or Brett Favre hooked on pain killers. But, when you stop and think about the true needs of a triathlete body for nutrients, then you can better understand how the triathletes start popping pills.
Elite triathletes to the average age groupers need better nutrients than you can get from today's processed foods. Jason from CTER takes a look at food content with THIS blog post. Cellulose as a filler in foods isn’t going to help with muscle recovery and proper metabolism. Jason is adamant about eating properly, shopping for healthy foods within a budget and creating healthy and tasty dishes in a timely manner.
Most of us are all for it, but these days with both parents working and a full schedule with children, money is tighter and time to cook is in short supply. We have few options but to work with pre-processed foods and meal kits to get something close to quality meals for our family. We do the best we can within our budget. For the most part, we meet the nutrient needs of our family. The problem arises when we are out training and depleting our bodies more so than our 3 and 1 year old children. In order to stay healthy and injury free, we need more than what we get from today’s affordable supermarket choices.
Bring on the pills!
Amino acids, fish oil, B12, B2 and the list goes on with all the supplements out there we could and probably need to add to our diet. Recently my wife, who was a certified nutritionist in a former life, suggested a regimen of supplements that would have resulted in 20 to 30 pills per day depending on the daily training work load.
For the amount of money it would have cost, it would have made more sense to try and buy fresh foods and make our meals from scratch. Facebook is an amazing took for a triathlete when you’re motivated to save money, if you didn’t already know. Friends of Man Vs Triathlon, SIX Nutrition, offers an alternative to sucking down 20 pills a day.
Unfortunately for the women out there, SIX is geared for men. Maybe one day they will open the lid to that Pandora’s box of mystery that is the woman body and how it works. But, for now, they focus on men. Let’s face it, we men are pretty simple and easy – pun intended.
Their focus is overall health on six key areas, heart, joints, sex (we are talking about men’s “health”, after all), muscle, mind and energy. See, the SIX name isn’t just a catchy new age name, it actually has meaning! When you check out their fact sheet, you can clearly see they have covered the gambit from amino acids to glucosamine for joint health.
Ok, this isn’t a commercial, so here’s the nitty gritty.
*Writer’s note, SIX nutrition is a partner of MVT and supplied a free 30 day supply of SIX for product review. SIX management in no way influenced this product review.
Elite triathletes to the average age groupers need better nutrients than you can get from today's processed foods. Jason from CTER takes a look at food content with THIS blog post. Cellulose as a filler in foods isn’t going to help with muscle recovery and proper metabolism. Jason is adamant about eating properly, shopping for healthy foods within a budget and creating healthy and tasty dishes in a timely manner.
Most of us are all for it, but these days with both parents working and a full schedule with children, money is tighter and time to cook is in short supply. We have few options but to work with pre-processed foods and meal kits to get something close to quality meals for our family. We do the best we can within our budget. For the most part, we meet the nutrient needs of our family. The problem arises when we are out training and depleting our bodies more so than our 3 and 1 year old children. In order to stay healthy and injury free, we need more than what we get from today’s affordable supermarket choices.
Bring on the pills!
Amino acids, fish oil, B12, B2 and the list goes on with all the supplements out there we could and probably need to add to our diet. Recently my wife, who was a certified nutritionist in a former life, suggested a regimen of supplements that would have resulted in 20 to 30 pills per day depending on the daily training work load.
For the amount of money it would have cost, it would have made more sense to try and buy fresh foods and make our meals from scratch. Facebook is an amazing took for a triathlete when you’re motivated to save money, if you didn’t already know. Friends of Man Vs Triathlon, SIX Nutrition, offers an alternative to sucking down 20 pills a day.
Unfortunately for the women out there, SIX is geared for men. Maybe one day they will open the lid to that Pandora’s box of mystery that is the woman body and how it works. But, for now, they focus on men. Let’s face it, we men are pretty simple and easy – pun intended.
Their focus is overall health on six key areas, heart, joints, sex (we are talking about men’s “health”, after all), muscle, mind and energy. See, the SIX name isn’t just a catchy new age name, it actually has meaning! When you check out their fact sheet, you can clearly see they have covered the gambit from amino acids to glucosamine for joint health.
Ok, this isn’t a commercial, so here’s the nitty gritty.
- I’ve done the 20 pill a day regimen for 30 days in the past and I’ve done the 6 pill SIX regimen for 30 days. Here’s what I take away from the experience.
- You know that endorphin rush you get during and after a solid workout? If you are like me getting up at 4:30am to get that workout in and don’t get to bed until 10pm if you are lucky with kids, you crash after an hour post workout. I eat a healthy snack and drink fluids, but you just can’t burn the candle at both ends unless you have energy. I hate using 5 hour energy or something to that affect, so with the touch of green tea extract SIX has, I feel a nice level amount of energy that gets me to the end of the work day without a crash or peaks and valleys.
- I don’t do well with taking pills and working out immediately after unless I have an hour to digest. That being said, I’m not getting up at 3am to take supplements. So, I take them post workout. SIX is easier to work with as they only have 6 pills, but I still need digestion time since it is still pills.
- When you stretch yourself to 7 or 6 hours of sleep a night during the week, you are pushing the limits of your body’s ability to recover and not break down. With SIX, I get amino acids to assist in recovery, but I’ve added additional supplements for this aspect. With 3 to 4 short time and high intensity workouts per week (I’m a follower of the S.H.I.T training plan), I’m pushing it even more. With less training time, I max my workouts to get the most and I need more amino’ s for recovery.
- With SIX, you take it in the morning and you are good unless you need additional supplements. If you take everything individually, some are recommended in the AM, PM, 30 minutes before eating, with food or 1 hour after eating while standing on your head and rubbing your belly. I don’t have enough grey matter left to commit the 20 pill regimen to memory. With SIX, one serving in the morning and move on.
- Supplements are not cheap. Neither is SIX. They have a few options for bulk or re-occurring orders, but if you buy just one month, it will run you $60. Buying supplements individually for a 30 day supply ran me $100 and that was generic (mixture of stores and online). That was sobering AND a QUICK end to buying that many supplements individually. So, you should see some savings.
- The checkout process is smooth and the store is nice. SIX has put some time and thought into the online experience. If you have issues or questions, they will respond fast and have answers for you. It’s not an online bulk supplement store where you get some operator in a phone farm.
- The packaging is nothing short of slick. Sharp and edgy are the best adjectives I can come up with. Hate sorting pills from 10 different pill bottles? No problem. SIX took the liberty of breaking down each day’s intake into its own individual serving pouch. Just tear open, toss the pills in your mouth and swig down with some water. Maybe one day they can move to biodegradable packaging since we do have 25 packets creating more garbage, but it’s that or plastic pill bottles.
- SIX is a solid choice for the average age grouper triathlete or endurance enthusiast. It will provide what your cellulose filled whopper won’t and is very cost effective. For elite or extreme endurance athletes, you may need to supplement with more amino acids or other nutrition to aid in your adaptation to the increased training load. The only really glaring shortcoming is nothing for women, yet.
Wednesday, January 18, 2012
Last week and gear review preview
Last week's numbers were solid, but could have been better...
I missed one hoped for swim workout last week, but got the 3 rides and runs in. The rides and runs didn't result in the mileage I would have targeted since some mornings I was up a little late and missed a full planned workout. But, I did get up and get SOMETHING in. Short and speedy if I can't get in the long and tedious.... good trade, right?
Some of my workouts were the VO2 max testing I have been writing about and they were short workouts. I didn't have enough time over lunch left to get more training in since the test was a 20 minute drive from work. Oh well. =)
Thus far I've written about WHAT IS VO2 and HOW IS IT TESTED. Upcoming will be about my experience, what do the results mean and can you improve your VO2 max and is it worth trying to?
BIKING - 50 miles
RUNNING - 16 miles
SWIMMING - 3100 yards
TOTAL TIME - 07 : 43
Gear review previews coming up!
So much gear, so little time!
Here's a glimpse of what to look forward to:
Scicon Aeronaut bike bag
1BandID
FLEXR Sports Bottles
SIX Nutrition for Men - sorry women
I've tried out the SIX and exciting news coming about them and Man Vs Triathlon.
I missed one hoped for swim workout last week, but got the 3 rides and runs in. The rides and runs didn't result in the mileage I would have targeted since some mornings I was up a little late and missed a full planned workout. But, I did get up and get SOMETHING in. Short and speedy if I can't get in the long and tedious.... good trade, right?
Some of my workouts were the VO2 max testing I have been writing about and they were short workouts. I didn't have enough time over lunch left to get more training in since the test was a 20 minute drive from work. Oh well. =)
Thus far I've written about WHAT IS VO2 and HOW IS IT TESTED. Upcoming will be about my experience, what do the results mean and can you improve your VO2 max and is it worth trying to?
BIKING - 50 miles
RUNNING - 16 miles
SWIMMING - 3100 yards
TOTAL TIME - 07 : 43
Gear review previews coming up!
So much gear, so little time!
Here's a glimpse of what to look forward to:
Scicon Aeronaut bike bag
1BandID
FLEXR Sports Bottles
SIX Nutrition for Men - sorry women
I've tried out the SIX and exciting news coming about them and Man Vs Triathlon.
Tuesday, January 17, 2012
Ruckus KC Price Increase coming soon
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Copyright © 2012 Ruckus Sports, LLC, All rights reserved. You are a registered participant in Ruckus KC. Our mailing address is: Ruckus Sports, LLC 103 Ripley Road Cohasset, MA 02 | |
Kansas City Track Club Happenings
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Please Join us for the 34th Annual Westport St. Pat's Day Run on March 10, 2012 at 10 AM. This fun 4 mile run/walk begins at the intersection of Westport Rd. & Pennsylvania Ave and takes you through the heart of Westport. Proceeds benefit the Bacchus Foundation.
Monday, January 16, 2012
Say it ain't so, Chrissie Wellington!
Big news in the triathlon world...
4 Time IM world champ Chrissie Wellington takes 2012 off from Ironman events. Does that mean she will take off ALL triathlons? Who knows how the year will shape up, but that's a bummer she won't be out there making women (and men) cry on the triathlon circuit!
I missed he handing out medals last year at IM KS 70.3 and was hoping to catch her in 2012, but probably no chance of that this year. Sad.
Check out my trek through VO2 max...
On examiner, I'm writing a series of articles for VO2 max. Normally it's just a curiosity, but when I got a chance to test for free, I jumped on it. Now I just need to take advantage of what I found out!
Check out the latest on testing methods and what to expect. Next article will be about my experience at KUMC.
I think I sent my immune system over the edge...
With a 10 mile run (it was in the 60's, people!) and 30 minutes of strength training yesterday, I have managed a full blown cold. Now, who's to say if I did nothing yesterday, I wouldn't be in the same place. There's always the debate about factors that affect colds, but until they find a cure, I'm not buying any of it.
It's funny, as I sit at the day job and hack away on the keyboard, it's a suffer fest of Kleenexes, sudafed induced mental haze and scratchy eyes. But, if I was working out, I wouldn't notice and it would be much more preferable. Odd.
4 Time IM world champ Chrissie Wellington takes 2012 off from Ironman events. Does that mean she will take off ALL triathlons? Who knows how the year will shape up, but that's a bummer she won't be out there making women (and men) cry on the triathlon circuit!
I missed he handing out medals last year at IM KS 70.3 and was hoping to catch her in 2012, but probably no chance of that this year. Sad.
Check out my trek through VO2 max...
On examiner, I'm writing a series of articles for VO2 max. Normally it's just a curiosity, but when I got a chance to test for free, I jumped on it. Now I just need to take advantage of what I found out!
Check out the latest on testing methods and what to expect. Next article will be about my experience at KUMC.
I think I sent my immune system over the edge...
With a 10 mile run (it was in the 60's, people!) and 30 minutes of strength training yesterday, I have managed a full blown cold. Now, who's to say if I did nothing yesterday, I wouldn't be in the same place. There's always the debate about factors that affect colds, but until they find a cure, I'm not buying any of it.
It's funny, as I sit at the day job and hack away on the keyboard, it's a suffer fest of Kleenexes, sudafed induced mental haze and scratchy eyes. But, if I was working out, I wouldn't notice and it would be much more preferable. Odd.
Friday, January 13, 2012
Is VO2 Max really important?
Would finding your VO2 Max be valuable to your training?
I'm not sure, but I'm about to find out. Yesterday I was tested and find out the nuts and bolts of the results today.
It was an interesting experience to say the least. I was lucky enough to find a study to get the test done without cost to me. Cost is a major prohibitive factor from most of us average age groupers getting tested. It's thrown around with Lance Armstrong being around 85 (which is insane). In comparison, the testing facility said the highest VO2 the found in the Kansas City area in all of their testing was a hard core cyclists and he was 70. Just to put it into perspective...
So hopefully I score more than the 45 for most sedentary people, but I doubt I will sniff the mid to high 60's.
To document the experience, I'm writing a series of Examiner articles.
The first installment is basic definitions of VO2 Max. Later on I will go into how the test works, my experience, results and what they mean and what you can do to improve your VO2 max and if it's even worth trying to improve.
Click HERE or the image below to read the first Examiner article.
Stay tuned!
I'm not sure, but I'm about to find out. Yesterday I was tested and find out the nuts and bolts of the results today.
It was an interesting experience to say the least. I was lucky enough to find a study to get the test done without cost to me. Cost is a major prohibitive factor from most of us average age groupers getting tested. It's thrown around with Lance Armstrong being around 85 (which is insane). In comparison, the testing facility said the highest VO2 the found in the Kansas City area in all of their testing was a hard core cyclists and he was 70. Just to put it into perspective...
So hopefully I score more than the 45 for most sedentary people, but I doubt I will sniff the mid to high 60's.
To document the experience, I'm writing a series of Examiner articles.
The first installment is basic definitions of VO2 Max. Later on I will go into how the test works, my experience, results and what they mean and what you can do to improve your VO2 max and if it's even worth trying to improve.
Click HERE or the image below to read the first Examiner article.
Stay tuned!
Thursday, January 12, 2012
It's perfect weather for winter races!
Featured Race
The Battle of the Bean 5K
Coffee vs. Cocoa
Foo's Fabulous Frozen Custard
Ranch Mart Shopping Center - Leawood, KS
Saturday, January 21 @ 9am
Pick your bean and join us for the inaugural Battle of the Bean 5K at 95th and Mission Road in Leawood, KS. This event features a residential course that winds through the neighborhood north of Ranch Mart Shopping Center, frozen custard from Foo's and coffee and hot cocoa from The Roasterie! There is also a Jelly Bean Kid's Run for those under 10 years old. Click here for more information or to sign up!
Coming Events  Polar Bear Strut 5K Run/WalkShawnee Mission Park-Shawnee, KS Saturday, January 28 @ 10am Get your feet moving and help Special Olympics at the same time by participating in the Polar Bear Strut 5K Run/Walk. Do the double and cool off afterwards at the Polar Bear Plunge!  3rd Annual Love2Run Four Mile Couples Run/WalkLawrence Free State High School - Lawrence, KS Saturday, February 11 @ 9am Compete for fastest married couple, unmarried couple or individual prizes at this four mile event that benefits the Head for the Cure Foundation. 4th Annual Love2Run Four Mile Couples Run/Walk Charles B. Wheeler Downtown Airport - Kansas City, MO Sunday, February 12 @ 9am Grab a friend or loved one and compete for couples' prizes or go stag and compete for individual prizes! The Head for the Cure Foundation is a beneficiary of this fun four mile event.  Rock the Parkway Half Marathon and 5K Run/WalkBurns & McDonnell - Kansas City, MO Saturday, April 14 @ 7:30am More than 3600 people have signed up for this third annual event and the half marathon is already 75% sold out. Don't wait to sign up for this event on beautiful Ward Parkway in Kansas City. Live music, great food and a great course makes Rock the Parkway a can't miss event for 2012! |
Men's Footwear Flash Sale - Get Up To 70% Off On Keen, Vasque, New Balance & More At TheClymb.com. Expires 1/16/2012 At 9AM PST.
Good start to an interesting day
So I was able to drag up in the AM before work to get a ride in...
But it was inside on the trainer as we here in Kansas City are finally introduced to winter weather with about a quarter of an inch of snow. By the weather forecasters, you would think the city would shut down. One school district actually cancelled classes... for less than 1/2 inch of snow. Really? I remember walking up hill, both ways in 2 feet of snow back in my day...
But, I got the ride in, which felt great and I'm looking forward to a VO2 Max test over lunch. It's for a study that I'll be writing some articles on and it's for free to subject myself to the torture. I've never ran a VO2 Max test so it should be interesting. Hopefully I can get someone to take pictures.
The tough part is no caffeine 6 hours before and nothing to eat 2 hours before. I've made it so far on the caffeine part, but I need to plan a snack right before the 2 hour cutoff...
On the Examiner front, I wrote about why we need Jan 1 to start a resolution...
I'm not really sure how it started, and I'm too lazy to google why, but I think it's time we start changing our lives for the better immediately instead of on Jan 1. What do you think? Check it out HERE.
It just seems absurd that we all say "Jan 1, my life changes!". Why wait? Do it now? If you already fizzled on your resolutions, don't say "well, I'll look to Jan 1, 2013 to try it again". Hopefully positive life changes don't need a set date.
But it was inside on the trainer as we here in Kansas City are finally introduced to winter weather with about a quarter of an inch of snow. By the weather forecasters, you would think the city would shut down. One school district actually cancelled classes... for less than 1/2 inch of snow. Really? I remember walking up hill, both ways in 2 feet of snow back in my day...
But, I got the ride in, which felt great and I'm looking forward to a VO2 Max test over lunch. It's for a study that I'll be writing some articles on and it's for free to subject myself to the torture. I've never ran a VO2 Max test so it should be interesting. Hopefully I can get someone to take pictures.
The tough part is no caffeine 6 hours before and nothing to eat 2 hours before. I've made it so far on the caffeine part, but I need to plan a snack right before the 2 hour cutoff...
On the Examiner front, I wrote about why we need Jan 1 to start a resolution...
I'm not really sure how it started, and I'm too lazy to google why, but I think it's time we start changing our lives for the better immediately instead of on Jan 1. What do you think? Check it out HERE.
It just seems absurd that we all say "Jan 1, my life changes!". Why wait? Do it now? If you already fizzled on your resolutions, don't say "well, I'll look to Jan 1, 2013 to try it again". Hopefully positive life changes don't need a set date.
Wednesday, January 11, 2012
Do you feel like a caged animal?
Do you ever feel like you were meant for more than this?
There are parts of my life I'm content with.
Is that a product of being obsessed with working out? Is it emotionally unhealthy? Who's to say....
I stay injury free for the most part. I'm pretty healthy most of the time (unless the kiddos bring a surprise home from Sunday school). I'm not over-trained. I keep my evenings and most of my weekend free for family or house duties. Most of what needs done in life gets done.
But, there are times when I just don't feel I'm reaching my potential. It's not a career thing. I'm not oblivious to the fact I am not meant to be a pro endurance athlete. But, there's a part of me that feels like I should be pushing the boundaries of what's "normal". Sitting at a desk, leading a team of employees or whatever goals most people have for a career are fine and dandy, but I'm looking beyond that.
Something that you look back and appreciate the value and experience it added to your life and those lives around you. For some, that may be mission work or charity, or caring for the sick, or many other options in life. But for me, I feel the most at home on the bike, in the pool, in running shoes or in x-camp class on the verge of puking or completely exhausted.
I don't know about you, but I'm always looking for more.
There are parts of my life I'm content with.
- My wife and family give me more than enough satisfaction in that regard.
- I don't really want for more in regards to stuff. I have a nice enough truck, house, tri bike and clothes. We shop at Target and Kohl's and most of my dress shirts were form the clearance rack and they work just fine.
- I'm thankful for the area and country I live in. Sure, every place has their shortcomings, but mostly I do what I want within the boundaries of society.
Is that a product of being obsessed with working out? Is it emotionally unhealthy? Who's to say....
I stay injury free for the most part. I'm pretty healthy most of the time (unless the kiddos bring a surprise home from Sunday school). I'm not over-trained. I keep my evenings and most of my weekend free for family or house duties. Most of what needs done in life gets done.
But, there are times when I just don't feel I'm reaching my potential. It's not a career thing. I'm not oblivious to the fact I am not meant to be a pro endurance athlete. But, there's a part of me that feels like I should be pushing the boundaries of what's "normal". Sitting at a desk, leading a team of employees or whatever goals most people have for a career are fine and dandy, but I'm looking beyond that.
Something that you look back and appreciate the value and experience it added to your life and those lives around you. For some, that may be mission work or charity, or caring for the sick, or many other options in life. But for me, I feel the most at home on the bike, in the pool, in running shoes or in x-camp class on the verge of puking or completely exhausted.
I don't know about you, but I'm always looking for more.
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