2014 ASICS LA Marathon preview and someone turns 6! #Running #BetterYourBest

4 days until the ASICS LA Marathon! 

And I have mixed emotions going into it.

On one hand being a part of the ASICS Marathon Blogger Challenge Team has been GREAT! ASICS shoes, gear, travel to the event, entry and I'm basically doing what I love to get there. Training and sharing my experience. Not to mention that it will be around 80 degrees at the high for race day in LA and there's still snow on the ground here in KC and I just about biffed it taking my trash bins to the curb this morning.

On the other hand we have had a family medical emergency.  Everything is stable, but we're riding the roller coaster that is the unknown.  Doctors can have the best laid plans but when it boils down to it, the human body does what it wants to and it's an educated guess.  I'm struggling to wrap up training on a good note before the race.  Luckily it's taper time and mileage is low anyways.  But, I really wanted to follow a true training plan and it does not get any better than Coach Andrew Kastor.  I tried my best and missed a few workouts during the emergency, but I'm hoping to finish strong for this week and come into the race fresh.  I do struggle with leaving town while family is here helping and people are still in the hospital.  If it was critical, I would not be going.  But, as it stands, it's hiding and waiting for recovery.  There's still a day before I fly out and things could change on a dime.

I'm pretty sure that a BQ time will not happen.  My marathon race pace training runs have been a struggle to keep around 7:15 min/mile and I don't want to burn up in the first 6 miles and limp to a finish.  I've adjusted and hoping for a monster PR over my best marathon time (3:48:13) and hoping that being in LA on a relatively flat course and great weather will lead to a huge day.  Averaging 8 min/mile would be awesome.

Whatever the time, I want to enjoy the experience and throw away any anxiety that I skimped on training.  I think it will be AWESOME!

Read up on the latest articles about the event:
Los Angeles to host 2016 Olympic team trials for men’s and women’s marathon
Activities to do at the 2014 Asics LA Marathon
2014 ASICS LA Marathon ramps up with security

On a family note, someone is 6 today!

6 years ago she came into my life and changed it in so many ways.  I've been tested over and over and the bottom line is that I love this little girl more than anything.  So much fun in a little package that I could not imagine life without her.

We have our battles, but at the end of the day she knows she's got me wrapped around her finger.

Happy Birthday and here's to mommy and daddy keeping you alive for 6 years!

Ideas to minimize disruption of family life while training for #Ironman #Triathlon #LegionofBoom

Most Ironman Triathlon athletes or hopefuls with spouses and kids at one time or another struggle with the healthy balance of life, family, work and training.

I recently stumbled upon a post from Fit Old Dog that sums up some good points, and I thought I would share some of his points and a few of my own ideas.

1. Explain and re-explain the race season. - This is all good unless you have more than one Ironman or long distance endurance race.  I've packed in my fair share for 2014 with the fundraising efforts, and I try to explain to myself and my family that this is not how every year will be.  Heck, I was even going to take this year off from full ironman distances.  Life changes...  :)
2. Replace selected 6-hour road rides with 3-4 hour trainer rides. - The premise is that trainer rides work you harder than road rides.  They can, but you can't slide in a DVD of Kona 2010 and spin your way through it.  You have to get higher intensity on the trainer if you want it to do anything for you.  Fact is, trainer riding is more safe than road riding and you have the sense of being home should you be needed in a moment's notice.
3. Try to minimize worry for your family -  Check in on long rides and runs.  Don't go off the radar for hours on end and let them know what your schedule is.
4. Substitute intensity for volume. - I like this idea.  I HATE junk miles.  Don't do them unless each workout has a reason or objective.  If you're looking for fitness, fine.  If you're looking to finish an Ironman on 10 hours a week, you better get running HARD!
5. Get buy in. - At this point, it probably goes without saying, if the family isn't on board, training and racing will be miserable for everyone.  Get buy in before you even sign up... and yes, that may be a year down the road for an IM event.  Don't spring it on your spouse 6 weeks before, "oh ya, signed up for Ironman Chattanooga.  No biggie, just a few more miles in the workouts."
6. Include your family in your workouts. - What 5 year old isn't entertained by a walk on a treadmill at 1 mile per hour while you spin on your trainer for a 60 minute ride?  Get creative.  Kids love to be active.  Carry them around for some weight training.  Drag them around the yard.  Get them in there with you.
7. Be completely present when in the family. - Guilty of this one.  I need to do a better job myself, but it's oh so true.  What time you do schedule for family activities, BE THERE!  Don't be on your phone surfing triathlon tips or checking out ebay for a bike seat.  Get triathlon off the brain and focus on the task at hand.  The family deserves as much attention as your training.

Turkeys and snowmen, oh my

Yes, I'm up to my eyeballs in work, family and training, but I still make time for the small things...

Like sock snowmen and turkeys!

Check out some of the latest creations the daughter and I made a few nights ago.  We had to have a snowman family and center pieces for hosting Thanksgiving, right?  Hello.  Duh.

Gobble gobble

Hoping this post finds you enjoying your Thanksgiving and stuffing yourself full of turkey and pumpkin pie!

Think of kids with development issues when handing out candy this Halloween!

With Halloween coming up, it might be easy to forget that developmentally challenged kids may not understand the whole trick-or-treat process.

Our son has been really slow to develop his speech and fine motor skills with what he went through early life.  This will be his first Halloween where he is able to really participate and knows what is going on to an extent.  He didn't understand the process of going to the door and saying "trick or treat" and getting candy in the past.  He now knows all about candy and I'm sure will be intent on getting as much as possible.  So, we are hoping for a fun and lucrative outing tomorrow night.  But, his speech is a little hard to understand and I'm sure it will take a few trial-and-errors to get the process down.

I just saw Love From The Oven post this, and had to share as it really relates to our son:

"In a few days, lots of little ones will visit your door. Please be open minded and accepting. The child who is grabbing more than one piece of candy may have poor fine motor skills. The child who takes forever to pick a piece of candy may have motor planning issues. The child who does not say trick or treat or thank you may be non-verbal or have apraxia of speech. The child who looks disappointed when they see your candy bowl may have a life threatening food allergy. The child not wearing a costume may have sensory processing disorder. Be kind, be patient and give a smile. It can make an incredible difference to a child with special needs. And their families. Thank you!"

So, when you're handing out candy or run into a little one pushing his way to the front of a group of kids, have some grace and patience that they are learning and above all else, just have a good attitude and have fun!

Spider Girl and MIKE WAZOWSKI!

We have some good news, and some bad news...

The kids are finally better!
After a bout of strep throat and ear infections, both the Wee Man and R2 are fully functional.

The bad news, they both get to get tonsils out!  I remember that being done as a kid, and it sucked.  I recall at least a week of super sore throat and days without wanting to eat or drink anything.  I can only imagine what it will be like with a 2 and a 5 year old.

As I get the ball rolling with the Triathlon Coaching, my USAT level 1 clinic is coming up and race season will soon be upon us.  Scheduling was going to be a tightrope walk, and I was pushing to have them both done on the same day.  You know, 2 kids, 2 parents.  We could divide and concur!

Well, my wife and ENT doc talked me out of it and in retrospect, it's probably better to stagger them.

After remembering more and more of what it was like for me at age 6 or 7ish, it SUCKED.  I remember waking up afterwards being in agonizing pain.  I remember being home and refused to take the medication and opting to go to bed early, which is unheard of for small kids.  I remember not being able to really talk for a few days (which I'm sure my mom relished in that brief glory).

So, R2 goes first and Wee Man goes second.

It should be a wild ride watching my kids go through it and trying to keep them comfortable through the whole thing.

Those with kids out there and hectic schedules, what would you have done?  Both at once or draw out the household agony with separate surgery dates?

2013 Ironman Lake Tahoe, signed up, oh my

The event was announced, registration opened, and it promptly sold out in 1 day...
I had to work fast.

1. Would the logistics work?  Family, money, time and work... all big considerations for signing up for 140.6 miles in Lake Tahoe in September 2013.
1. Family - since it is September of 2013, that gives us 15 months to get ready for the impact to the family schedule.  My goal it to get workouts in the morning before work, over lunch and small ones here and there after work taking the kids to the gym daycare.  I'm trying to minimize the impact to the after work routine to still spend time with the family and not become a stranger.
2. Money - I had to pay race entry Monday.  It was manageable right now and we have time to save up for lodging and travel.  My goal is to merge it with a family trip the week after to enjoy Lake Tahoe.  Not sure about driving or flying.  Driving we will have more freedom to come and go, but with two young kids, I'm not sure how a drive from Kansas City to Lake Tahoe would work out.
3. Time - My goal is to keep it under 20 hours at peak for training.  It's like a part time job... so the blog and writing may take a back seat reducing to a few posts here and there.  Sorry, you guys get to suffer without my inspirational writing.  ;)
4. Work - with the switch to a sales job, I have more flexibility.  I may have a lunch meeting, but I can hit the nearest 24 hour fitness afterwards.  My phone calls and email come to my phone and I have a laptop.  Starbucks makes a nice office no matter where you are.  It should be workable.

So with all of those considerations and like I said, 15 months to get it all in order, it should be manageable.  Not to say there won't be some speed bumps, but that's all a part of the experience, right?

Stay tuned also if you are heading to the race, I'm hoping to get some intell on the area and deals that they general public may not be aware of.

Let the insanity begin!

The week that was in triathlon training

Mostly, last week was spent recovering from IM KS.
I was a little run down Monday after IM KS 70.3.  Picked the training back up with a pool swim Tuesday to ease back into it and back to "normal" by the weekend.

The only real issue is the sinus infection I've got going on left over from my cold two weeks ago.  Need to hit the Dr for some antibiotics.  Good times.

Lets look at the numbers...
BIKING -55.5 miles.  Would have liked a little more, but I was pressed for time and had to cut a few short.
SWIMMING - 6670 yards all in two swims
RUNNING - 12 miles.  I wanted to take an easy on the legs last week, so just an 8 mile run Saturday and a tempo 4 miler on Tuesday.
TOTAL MILES - 71.6 miles
TOTAL TIME - 07:51

Behind the numbers...
Recovery is an important part of the endurance racing experience.  If you don't take the time to rest and recover properly and just jump right back into a full load, you're asking for trouble.

You'll either injure yourself or make yourself nice and sick (sinus infections aside since that's a virus).

Or, you will never reach a peak in performance because your body is in a constant state of over-trained and in need of recovery.

So, enjoy the down time!  Sleep in for a week!  Refresh when you can.

How I enjoyed Sunday...
Someone had so much fun Sunday for Father's Day, he just didn't want to leave my side watching a movie waaaaaay past his bedtime.

Hopefully have some important news to share after 2pm today!

Treadmill and gym manners and a birthday!

It's a birthday around these parts!
Did we celebrate with a huge elaborate party?  No.
Did we buy some absurdly expensive and huge cake?  No.
Did we blow the budget on gifts?  No.
Did we light some candles and sing "Happy Birthday"?  No.
Do we love this birthday boy?  Yes.
Why no huge celebration?  He's a dog.  =)
Yes, I know some people love their dogs like their kids, but we try to maintain a healthy balance of "you're the pet, I'm the human".  They get fed well, played with, walked, ran with if they act right and petted by the kids.  We did splurge and give them a pile of doggy treats for the occasion.  Yes, that's a big deal when your 80 pound labs have bad gas due to those not-so-natural-but-oh-so-tasty-to-dog treats.  So, we let er rip.  RJ is the black lab and he's 5 as of today.  Oh how time flies.

Tis the season for workouts at the gym...
With some time off from work, the fam and I hit the local 24 hour fitness for some workin' out.  Treadmill sprints followed by some weight training was on tap.

As soon as I pulled up to the 'mil, I noticed the next guy was done and left... no wiping down, no apparent concern for the public consumption of workout equipment.  Ew.  Wipe it down, even if you didn't sweat on it.  Please.

The other guy next to me just got back from his smoke break.  Stale cigarette odor while running sprint intervals is NOT next to godliness.  Do we need a smoking section at the gym?

The locker room... sweat, showers and naked people air drying.  Most gyms don't understand that the small little benches that would seat 3, but span 10 locker rows, don't work well at peak times.  More benches please so I don't have to move my gear to a corner to change and shower since oblivious guy spread his gear across the bench and another older nice guy sits naked on the shower entrance bench, prepping for hose down.

It's common courtesy people, and it seems to be dwindling in society in general.  Am I alone in this thought?

Anyway, don't read into my little "rant" as a Debbie Downer, they were just my observations at the gym since we all know "New Year's Resolution" Squad is quickly approaching a gym near you.  We had a great workout overall and it was nice to get a session in as a family.

Arrow is pointing up

Everyone is moving past this week's stomach flu.

I think all the Christmas presents have been wrapped and placed... minus any from Santa.

I took my watch in that I dropped on the gym floor in to get fixed.

The Chiefs lost, ending the torment that they may get into the post season again.

Christmas Eve, kids napping and just enough time for a BRIK 30 minute bike and some treadmill sprints...

Let Christmas begin...  I think I'm ready.

Nice start to the holiday season...

Here's what we went through Tuesday through today at our house...

CHILD : Biologically, a child (plural: children) is generally a human between the stages of birth and puberty. Some vernacular definitions of a child include the fetus, as being an unborn child. The legal definition of "child" generally refers to a minor, otherwise known as a person younger than the age of majority. "Child" may also describe a relationship with a parent or, metaphorically, authority figure, or signify group membership in a clan, tribe, or religion; it can also signify being strongly affected by a specific time, place, or circumstance, as in "a child of nature" or "a child of the Sixties".
The term "child" is sometimes used as a generic term for sons and daughters of any age, with the clarification "adult child" where appropriate[3]. Such people are legally adults, not children, and this article does not apply to them.

PROJECTILE : A projectile is any object projected into space (empty or not) by the exertion of a force. Although a thrown baseball is technically a projectile too, the term more commonly refers to a weapon.

For details of the mathematics surrounding projectile trajectory, see equations of motion.

STOMACH FLU : Gastroenteritis (also known as gastric flu, stomach flu, and stomach virus, although unrelated to influenza) is marked by inflammation of the gastrointestinal tract involving both the stomach and small intestine resulting in acute diarrhea and vomiting. It can be transferred by contact with contaminated food and water. The inflammation is caused most often by an infection from certain viruses or less often by bacteria, their toxins (e.g. SEB), parasites, or an adverse reaction to something in the diet or medication.

At least 50% of cases of gastroenteritis resulting from foodborne illness are caused by norovirus.  Another 20% of cases, and the majority of severe cases in children, are due to rotavirus. Other significant viral agents include adenovirus and astrovirus.

Risk factors include consumption of improperly prepared foods or contaminated water and travel or residence in areas of poor sanitation. It is also common for river swimmers to become infected during times of rain as a result of contaminated runoff water.

So, we were ALL feeling it Tuesday through today. 
Nothing was safe.  Couches, blankets, cars... at one point Wee Man was at urgent care for fluids while Em was in between being sick and R2 started getting sick right in the patient room... I had to take her home and then I proceeded to get sick the next day while Em and Wee Man were still at the hospital under observation.  It was a mess.  Hopefully we will all recover in time to enjoy Christmas day, unlike last year.

Managing it all when it all comes back up... and @SIXNUTRITION

So with managing family, work, life and trying to be a competent triathlete in the off season, it's not easy.
Add in a puky 1 year old last night and the morning workout gets scratched.  If I remember right, we went to bed at 10:30pm and I woke back up at 11:15pm to the sounds of a crying 1 year old.  I think Em was up earlier with him... it's all fuzzy.  Then at some point Em brought him in for me to manage while she cleaned up his bed from yarf and then he proceeded to make a gurgle noise and started barfing.  Luckily from the 3 year old, I know what that gurgle means and I leaned him over the side of the bed so at least it's just the carpet and not where we have to sleep.  Learned that from the 3 year old letting her lay down with us when she didn't feel good, and she proceeded to barf on our sheets, blankets and pillows; rendering her and our bed out of commission at 3am.

So after another round of barf, I handed him back off to clean our floor and the corner of the bed he projected on.  We washed sheets, clothes and towels and I passed back out.

Woken up at 3:30am to Em tapping out for the puke fest.  Luckily he just needed repositioning in his bed and was satisfied playing with some musical stuffed animals and chilling.  So I went back to bed to get up at 6  to go to work, skip go and skip the am workout.

Sometimes the best laid plans don't account for barf.


The week that was in workouts...
Last week was a decent week.  I think I hit on most of my workouts.  Nice long run with the Puma Bolt Faas 400's.  Oddly, I was always a little skeptical about light weight running shoes.  Through a 13 and 10 mile long run so far, they have held up their side of the deal.  Color me impressed.  Read my take HERE.

Totals last week:
BIKING - 47 miles
RUNNING - 16.25
SWIMMING - 3000 yards
TOTAL TIME - 07 : 32


Nutrition is key...
Em has been helping me with nutrition.  I'm somewhat oblivious when it comes to amino acids, glutamine or whatever else I'm suppose to be taking extra of.  She set me up with a plan based on my activity level and weight.  Well... if you can't get the pills in at least an hour before an intense workout, it's going to haunt you.  That and there are a LOT of pills in this plan.

Well, I got in touch with SIX Nutrition.  They have pretty much everything we were trying to get in for my plan minus some extra glucosamine that Em recommends I add.

Check them out.  I'll be giving them a run for the next month and we shall see how it shapes up.

It is possible to have your cake, and eat it too

that is... when it's the holidays. Ah how triathletes are consumed with weight and eating habits. Not me this fine Thanksgiving. We traveled, we ate and we shopped. My wife spared no treat expense baking and cooking for 2 days for our 2 days with family. Luckily we left a lot there, but some of it came back with us!

Luckily I got in some good running speed work around my Grandmother's house while the weather was AWESOME! Sunny and 60's, how does that happen on 11/24?

We also dared Black Friday for a second time. We ventured out two years ago for the AM sales, and did ok and stayed within a "budget", but this year all bets were off. Wal-Mart opened up sales at 10pm and electronics at midnight. Luckily where we were, there were no Toys R Us's or Best Buys. From blog posts around the interwebs, it just sounded chaotic and no fun. It worked out to be in the "sticks" as Wal-Mart was pretty tame minus some mouthy individuals and out of control shoppers.

These are tames scenes from what I had seen elsewhere.
But, it wasn't without some drama as the local paper warned patrons that police will be on hand with pepper spray if things took a turn for the worse.  You know you live in different times when police have to show up in force with weapons to keep discount hunters at bay.  Good or bad... I'm not sure.

Black Friday came and went... my best deal was a nice 23" monitor for the home setup so that I can work better to bring you all better blog posts!  Right?  Quality of posts to go up soon, so you hope!  =)

We also had some family time as we caught up with my Dad and Wee Man actually let him hold him for more than 10 minutes!  That's a record.  But, with that Fu Man Chu beard going on, I don't blame my son for being a little apprehensive.

What Kansas City holiday would be complete without a trip to Camerohead.  Yes, the Chiefs in their full glory lost a "thriller" the the Steelers, 13-9.  It was cold, I was sober, and I was not amused.  Especially not so amusing was the moron so drunk before the national anthem he couldn't hold on to the stair railing to stay upright.  Moron.

Hope everyone else had a great holiday and ate in moderation, got some training in and got your Christmas tri gear for Black Friday or Cyber Monday!

#KUfootball #KUBasketball win and loss

This past weekend was spent celebrating 4 years with the Mrs.  It seems like we have crammed in 10 years worth of stuff in 4 years!  Sick newborns, more hospital stays and visits between Em and Wee Man than we can count, but in the end we are all still here and in relatively good health.  =)

So, what do you do to celebrate a blissful 4 years?  Watch KU sports, that's what.  Nothing more romantic, right?  Forget NYC Broadway show or a getaway on a tropical island (if we could even afford stuff like that).  Watching KU trounce Towson by 46 points and an almost upset by KU football over Baylor comes in at the top of our list!


Easy to watch KU bball beat up on non-cons!




4th Q was KU 24, Baylor 3.  Final score in OT, KU 24, Baylor 31. Interesting...

It was all topped off by eating dinner in downtown Lawrence with KU Chancelor Bernadette Gray-Little.  We had playful banter and spoke in depth about the status of the Big 12 (10,9,13,10 - whatever).  Ok, maybe not.  But, we did sit RIGHT next to her having dinner.  I didn't have much of an opinion of her one way or the other, but sitting next to her you just feel the power exuding from her and the respect she demands... in silence.  And when she speaks, she's nice!  Now, I wouldn't want to piss her off to find out what she's like when mad...

TRAINING
We all know about busy lives and trying to get workouts in.  That's why I'm counting Sunday's 6.5 hours of re-assembling a outside playset as weight training.  Kill two birds with one screw driver, right?  That monstrosity was a bastard!  I've never spend so much time leveling and squaring something that will ultimately get ransacked by two kids.  I think I can justify 2 hours of strength training from the experience!  I mean, I had a T1 to eat a PBandJ for lunch and a T2 to get R2 an afternoon snack.  Just like a half ironman... sort of.

MAN VS TRIATHLON
Sneak peak at who's signed up to partner with Man Vs Heartland 39.3!

#Ruckus rope burn, www.RevGym.co oh my!

It’s been nice with the shift in daylight savings time, I’ve been able to capitalize on the time shift and get my ass out of bed for morning workouts! Sunday 6am run, check. Tuesday X-camp class before work, check.

Also, check out my beautiful healing rope burn from Ruckus this past weekend! Sweet!

Thanks to John at RevGym for telling me this morning, "you didn't wear long socks like I told you, did you?"  No... since I don't remember you telling me that!  Do'h!

TRAINING
With events drying up for the remainder of the year and finances going to Christmas budgets, the only motivation to stay on top of fitness is my internal drive. I’m sure a lot of you know the struggle that can happen at 4:30am when you alarm goes off to get out of bed and get a workout in before work. The tough choice… sleep in your nice warm bed until the sun comes up, or pull yourself out by your bootstraps and plop your butt on your bike, treadmill or gym equipment… or more difficult, dress in 5 layers to brave the fall/winter temps for a workout outside.

Sure, some are hardcore and it’s no big deal, but to most of us, it’s a daily struggle. Hopefully I can reverse my trend of not being able to keep up with morning workouts and get the ship righted.

Since I found RevGym and their X-camp class, I have new found motivation for strength training that gets me more than traditional weight lifting. Dynamic and high intensity routines that are never the same. It’s muscle confusion and a great combination of strength and endurance training. Now, I just have to find ways to make up for two mornings that would otherwise be dedicated to biking, swimming or running. I hate using lunches, but it may come to that.

Now… to see if I can get masters swimming at 5:30am tomorrow….

Last week’s numbers;
Biking – 15 miles (woefully low)
Running – 18.65 miles
Swimming – 6500 yards
Total time – 6:08 hours



HOME
My weekend was filled with Ruckus Kansas City, family fun night, 9.5 mile run and 5 hours of moving a kid’s play set from a coworkers house to mine. It was its own cross training for endurance and strength. It was low intensity, but I was toast after we got it semi assembled. It was free so I was on it like stink on my workout clothes, but the catch was I had to load it and take it home and re-assemble it. No small task. Luckily it’s all at our house, but I ran out if time to get it back together Sunday. With daylight savings switch, it’s no longer light after work, so I will have to wait til this weekend and fit it in somewhere. Time will tell.

Also… the big 4 is coming up. No, this isn’t what’s left of the Big 12 after MU went to the SEC… it’s 4 years since I somehow convinced my wife it was a good idea to marry me. HA! Fooled her! I’m sure I’m in over my head being married with two small kids, but I find time to race events, write and keep my job. Luckily my wife has put up with me as my passion for endurance sports has grown and made time for me to in what I needed for me when she could. I’m sure I’m overly selfish, but I like to think I appreciate her enough to make up for it. But, being a guy, and as guys often do, I probably don’t show it enough. So we will be celebrating 4 years this weekend and hopefully I can show her a little appreciation!

#swimming , #Ruckus , and #Halloween oh my

RACES
Ruckus is coming Saturday!  I've been ramping up strength with RevGym and got to talk with Ruckus Co-founder Liam Brenner this week.  Get the scoop on why he thinks Ruckus is the top obstacle course race around HERE.



TRAINING
My morning was a bit up-side-down as I was taking kids to the Dr for checkups since Em was sick.  Got to thinking about what I need from my off season work since I punted the morning workout.  Swimming, it's what's for dinner.  It's been getting better but I need to get some more speed work in.  I read THIS Active.com article and the points are true.  Consistency, technique and volume.  Volume is up, technique is decent and adding consistency with drills.  Oh yes... swimming you are my evil friend.



HALLOWEEN
So, the pictures aren't great.  Spider girl and Wee Man Puppy made their way through the streets of Olathe.  They got more candy than they could eat, so mom and dad had to help.  In turn, that doesn't help my off season weight watch.  I'm not overly concerned, but the holidays are officially under way and the score is Cookies - 1, Candy - 1, Me - 0.


Puppy looking for some treats!




R2 was having some introvert moments and needed help going to doors.  She was Spider Girl if you couldn't tell.




Wee Man Puppy in the dark.



#coupons strike again!

This time I was on my own.

The wife set em up, and I knocked them down.

The mission was home supplies.  Toilet paper, soaps, deodorants and our new favorite, toothpaste.

We ended up with 106 items, and we shouldn't have any needs for deodorant or toilet paper for a year... an what's left will be donated to Operation Breakthrough.

I've bought in, but it can be time consuming,

Check out took some time as we tried to get everyone on board.  When we finally were on the same sheet of music, check out went smooth and I was out of there.  It's not one of our monster runs, but we had some things with the boy come up that didn't allow us to spend too much time on couponing this week.

Until next time!

Last week's grocery run

96 Hours of Adrenaline

It's a new event that starts in Kansas City, takes you thousands of miles to Los Angeles, and ends back in Kansas City.  You will drive, fly, run, swim and walk for 4 days straight and whenever you are awake, you have to keep track of a 3 and a 1 year old child that you have to take with you and bring back to Kansas City ALIVE and uninjured.  Sounds like a daunting task, doesn't it?

The odd thing is, parents do this ALL THE TIME!  Good grief how do they do it?  I was a little leery of missing out on some training days, but managing small children at beaches and amusement parks required amounts of physical endurance I didn't know I had and I'm still recovering!

And here is the top 5 ways a family trip will prepare you for your next ironman race:

1. While your wife will manage the kids and a diaper bag, you will get strength and endurance training by carrying your luggage in a transition bag backpack, your wife's bag, and 3 smaller bags for the kids.  You must carry these on the plane, through the plane, throw them on the overheads (down the isle from your seats since everyone put their stuff in the front bins) and then carry them off.
2. Organization.  Your planning skills will be put to the test to make sure you have all you need for 4 days AND all your 2 kids will need for 4 days.  You will need to pack your gear as such to get to the liquids (for YOU and KIDS) and any computers at security WITHOUT holding up the line for 30 minutes.  Did you bring enough diapers?  Bring enough formula?  Bring snacks?  Bring enough changes of clothes?  Bring the right clothes for the weather?  Bring a stroller to lessen the load for item #1?
3. Patience.  Triathletes are known for a lack of patience at times on race day.  So many are tempted to get on the bike and just GO GO GO and "burn their matches" or not "save their legs" for the run, or whatever your cliche is.  You can't blow your patience in the first leg of the flight out.  If you lose it day 1, you're done and the kids will take over.  Pace yourself.  Manage expectations and get plenty of rest in the days before so you are prepared to manage the trip.  If you are done on day one, that's not fair for your spouse when they need a break.  Don't go all out, it's a marathon, not a sprint.
4. Nutrition.  BRING SOMETHING TO EAT!  Unless you want oversalted and overpriced airport food, bring snacks.  TSA are a uptight group, but they do allow snacks!  Don't bring a bunch of sugar and candy, though.  Sure, it's all happy and hyper at first but a sugar crash is ugly, and that's just the adults.  Sugar only gets you so far.  Nutrition will get you to the finish line or destroy you.  Don't forget hydration.  If you're dehydrated and trying to entertain a 3 year old and 1 year old for a 2 hours flight in a tiny 3 seat isle and dehydrated, then all you want to do is sleep and zone out and let the kids scream and cry.  Stay in the game and give your body what it needs to function.
5. Have a plan.  If you get to your destination and don't have at least a loose game plan, you will be playing catch-up the entire time.  What's more fun than flying for 6 hours to get somewhere and waste 2 or 3 hours trying to entertain kids while you are trying to figure out what you are going to do?  Not much.  Race day will be upon you before you know it.  Be ready.  Don't be loosey goosey!

From me to you, vacations with small children can be fun, but they are taxing and rest will be hard to come by.  Don't get caught behind the eight ball!



Cousin Claire (tall) and R2 with Jessie - happy kids = happy trip



Vacation, the new endurance event

So we hit california for a few days. Great weather but only enough time for 1 run in 3 days. That's ok since wrangling kids at disneyland for 12 hours is the new family ironman!

We're a little wiped out!

Pumpkins, long runs and fall, oh my

If you live in Kansas City, I bet you would agree the weather is FRICKIN awesome!  Highs in the mid 70's, sunny... just pleasant overall.

It gave us some time for a pumpkin run, time for a long run and some yard work, sweet.

TRAINING
Have you ever tried to combine errands with training?  I did Saturday as we needed more printer ink for our latest shopping ventures.  I had a 12 mile run scheduled and I knew I'd be out a while and Em would be without ink.  The world would end as we know it.  So, instead of jumping in the car and driving over, I ran over to Wally World.  I took the long route there, got the ink, ran a shorter route home, dropped off the ink and finished out the last 4.5 miles.

It actually worked out well to stop by home after 7.5 miles.  For some reason my energy level plummeted and I needed a quick peanut butter snack boost.  I ate some breakfast and a gel before the run but I was crashing on the way back home.  Good timing.  AND, Wal Mart was a timely potty stop as well.  Worked out on all counts.

I kept a 8:45 pace (slower than race pace) and felt pretty good.  I think I could have pushed 8:00 pace for the 12 miles if I was going to push it.  Here's why I've been feeling fresher:

1. More sleep.  I've been sleeping in on the weekends and training some at night to get a complete night of sleep.  Ya, it's jacked up my morning workouts, but I've been getting more rest, for the most part.
2. While I have been swimming and biking, it's more maintenance mode for now.  I have some half marathons slated this fall and early spring (Man Vs Heartland 39.3), but no multisport events, yet.  Fresher legs for runs when I'm not biking 80+ miles a week.

FAMILY

Pumpkin time!  We are that goofy family that get all geeked up for fall.  Football, pumpkins, holidays.. bring it on.  We ventured out to a local patch out at Liberty, MO.  I say "patch" in the sense they took a corn field, mowed it down, and imported pumpkins.  Either their crop was slim or they are just a pumpkin patch in name only.  We may hit another one up to have the real experience of cutting your melon off the vine yourself!

Ew, sand!

Did you bring the train tickets, Daddy?

TRAIN TIME!

Mmmmm kettle corn

EM's NEW ADVENTURE
As I posted Saturday, Em found a new passion.  Saving lots of money!  I didn't think she could make it completely work.

I know exactly how much stuff that really is as I spent a lot of Sunday trying to find places to put it in our basement until we make our next donation run.

Scary thing is, she thinks she can do better!  We are looking at a week or so and having another run.  Stay tuned to me on twitter (www.twitter.com/trijayhawkryan) and I will keep you posted real time!

ALSO!  If you are interested in helping us get products to donate, please sign up for my email newsletter (link under my profile picture) and I will drop my address in the next newsletter this week so that you can send us your coupons.  The more coupons we have, the more we can get to donate.

SALES


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