Sunglasses

Take a second to let me know if you wear sunglasses while training outdoors!

SURVEY

Thanks!

WTC here today, rescinded tomorrow...

I'm sure everyone has heard about the IM Access program's launch, and immediate recall a day later.  What a PR gaff.  By no means am I a WTC hater, but after my son's birth complication and lack of compassion from IM Branson organizers, I'm not a huge fan.

They are a business and make no mistake, they want to make money.  But $1000.00 IM access mainly to be able to register early?  Really?  I think not.  Now, if they would have come out and knocked off a 0, for $100.00 they would have sold out probably 1000 spots in 10 minutes.

That being said I will still run some of their events next year.  I'll be first to admit they organize a good event but they have the big business bottom line mentality when push comes to shove.



TRAINING
It's been hard to keep on the training band wagon with a newborn.  He was BACK at the hospital for some tests yesterday, but he was just a little swollen from his surgery last week and may have a little bug.  Plus we are switching him to formula and bottles only so he has been GRUMPY!  Up ALL OF THE TIME.  Fussing, not a happy camper.  Luckily he did not get to stay over night.  So... Emily gets up a LOT!  She's been great trying to cover kids at night so I can function at work during the week but holy cow!  I still wake up with him crying, and now the 2 year old might be sicko... no sleep = little motivation and less time to train.  Attempting an 8 miler over lunch today.

I did at least get a ride in last night.  20 miles and the toes were frozen.  I wear those shoe covers, but after 20 miles in 40 degrees... it didn't matter.  Anyone have suggestions for feet super warm covers?

As I do more weights, the miles per week are tanking even though my time is staying up.  Just something you have to live with while building up the strength base again.  I think it's very important to lift weights (wish I did more "in-season").  It helps strengthen around your joints to protect against all of that pavement slapping for running.

EXAMINER.COM
Swimmer Francis Crippen Death - Take by a local KC Masters Swimmer
Ironman Access Program
Kansas City Events This Weekend
Seat Post Recall



EVERYMANTRI.COM
Is Ironman Access the straw that broke the IM camels back?
Four easy steps for busy people to live the triathlon lifestyle



FALKEETRIATHLON


SPONSORS are starting to come in!
Welcome Monk Pak and Thoroughly Kneaded Muscle Therapy!  Keep an eye out for special offers for my blog peeps as well as Falkee Triathlon athletes.

I am looking to add athletes.  Mostly it would involve wearing a pre and post race t-shirt with logos and temp tattoos with their logos and web address.  Hit the EMAIL me button to the right (falkeetriathlon@hotmail.com) and let me know if you want to know more.







I also got some new swim jammers!  It was much needed as the old ones were becoming see through and I would venture a guess that if I don't like seeing old guys air dry in the locker room, people working out don't want to see my butt through the window to the pool.  Check em out, I thought they looked pretty sweet and are low priced for the off-season!  I got the black and green.

Too Good Not to Share

So, if you have not heard, Ironman just announced the IRONMAN ACCESS membership.

Here's a brief OVERVIEW.

To go long with that, @SKDickey on twitter tweeted the following link:

http://www.xtranormal.com/watch/7478523/?ref=nf

Now, I'm not all out bashing on IM, but they are pushing the envelope and that video was pretty damn funny!

Is it spring yet?

I'm ready for next season already!  Pumped for the races I have planned.  Big announcement coming on the triathlon front, but I don't want to get ahead of myself so I'll just have to leave you with that tease.

TRAINING
Actually made it out of bed at 4:30am today to hit the pool and lift and be to work on time!  Who knows if it will happen on a regular basis.  Tomorrow I take Riah to daycare and Liam to my mom's.  Should be interesting to see how the timetable works out on that one.

Looking to get more weight training in, like most multisport athletes at this time of year.  My introduction to athletics and real training was high school football and that's all my friends and I did was lift!  I wasn't huge but I'm no stranger to feeling the lifting burn!

I have yet to hit the mountain bike trails but I still intend on getting out there!

I did get hooked up with a 30 day trial of The Regimen.  It was founded by Katie Morse ( @theregimen on Twitter ) and Scott Allen in Chicago.  Katie raced the Branson Ironman and has picked up triathlons and decided to create some workout routines.  I'm interested to check them out and see how they apply and fit in with my other tri training.  I was on twitter and noticed her tweet for a free trial and got the hookup.  If you aren't running around twitter, you're missing out!



EXAMINER / EVERYMAN TRI

A couple Examiner articles this week so far:

Using Headphones to Train With?  Something to think about.

Kansas City Events this weekend.

The headphone article ties into my survey I posted.  11 people responded, 2 never use them, 2 people always use them and 7 use them sometimes.  So, the majority of people seem to need that background to melt the miles away.  No judgement.  You have to do what works for you but I know I cringe when my wife heads out with them.  =)

FANTASY FOOTBALL

So, I do nerd out about FFB.  I have two yahoo and a CBS league.  Right now I'm 12-9 overall through 7 weeks.  4th place in one league and 2nd in another.  One league I'm 3-4 and not sure if I can salvage a comeback.  Tono Romo going down last night for MNF, while sad he got hurt, assured me a win by 8 points since he was done for the night.  Slipped by for that one.

Any other FFB geeks out there?

FAMILY / HOME

So, Liam has surgery Friday afternoon.  It was generally a success and he's been home since Saturday.  He now eats AND breathes at the same time and sleeps a LOT better.  Hopefully this was the trick and we can move on and actually get a schedule going at home.  Cross your fingers.

He's dawning a skeleton costume for Halloween and hopefully we remember to take some pictures to post!

And... after a nice 8 mile run, church, lunch on Sunday, what do you want to do?  Watch football?  Hang out with the family?  Me, no.  Replace the garbage disposal.  Sweet.  It started leaking from the casing and it was 9 years old so I chucked it and replaced it.  Old motor was 1/3 HP and now we have a whopping 1/2 HP!  LOOK OUT!  I think it could grind up glasses and pots and pans.

Stay tuned for The Regimen reviews and future articles!

Survey

I'm looking for some feedback for a future article.

How many of you train AND race with headphones/music?

http://www.esurveyspro.com/Survey.aspx?id=49aa8a71-333a-41f2-9410-9abc9cc57d9f

Click the link and submit your tendency.  Stay tuned for article coming discussing the results.

Thanks!

One Week = Couple Year's Worth of Stuff

TRAINING
Since KC marathon, I've intentionally tried to stay with a workout program with rest days (like whole days off!) mixed in.  I want to keep a pattern and structure but also let the ole legs recover.  I don't really have any races on tap until next year, but I might seek out a local 1/2 marathon or 10k for something to keep the motivation up.  I've also been trying to get some mountain biking in, had my bike in my truck once day... never made it to the trails.  That reason will come out later.

I was joking with a fellow Twitterer (http://twitter.com/KCatchMeIfUCan) about creating a winter marathon here in KC.  Polar Bear Marathon.  Run it on a high school track to add more pain.  Sponsor it by Cold Stone Ice Cream and Diary Queen!  Boo ya... just need to make a Facebook page and I'm off and running!

PUBLICATIONS - EVERYMANTRI.COM ADDED

EveryManTri.com has contacted me about contributing to their online content!  I've already published one article and looking to add 2 a week.  Please drop by and check them out and work up some following, if you like the stories (that's a given, right?).  That ties in closely with my Examiner work, but the stories will be more national on EveryManTri.  Here's a link to my first article about a performance supplement named EPO-BOOST that's showing up in a handful of multisport magazines.

PUBLICATIONS - EXAMINER.COM
Couple of articles this week for perusal!
Bike Brakes Recall
Why Can't KC Have Bike Laws Like OK?
Training and Time Management
WTC Making Waves?
Kansas City Marathon Getting National Recognition?
Events Around Kansas City This Weekend
Endurance Supplements

FAMILY
Little Liam went to the hospital yet again.  I'm starting to think he likes it there.  This time they had some answers for us.  Today he had surgery to correct some issues in his throat that constricted his airway.  He came out doing well and once he got on some pain meds afterwards, he was doing good.  It was a straight forward surgery going down his throat so hopefully we get him home soon without complications.  Hopefully this is the end of the process and we can move forward.  I know for one that I'm worn out on him going in and poor Emily is worn out being with him in the hospital while I cover the 2 year old and the home front.  We need him home asap!  =)

Kansas City Marathon Race Report - 10/16/2010

Well, that went well...

That's what I said after the KC marathon.

2005 Dublin Marathon - 5:11:27
2010 Kansas City Marathon - 3:53:10

5 years shaved 1 hour and 18 minutes.  Not bad.  I'll take it.  Worst post race issue was two blood blistered toes and once I popped those, it was all good.  Legs are a little tired but I was even able to get a recovery ride in this afternoon and play with the family at a park!

I wonder what I could have done if I trained properly.  I'm not trying to brag, but that was by far the best long distance race all around.  Felt good doing it.  Got to the end without wanting to die, but had nothing left.  Able to walk at home afterwards and function the next day.

I'll give you the quick run down:

PACKET PICKUP
Pretty smooth for the most part.  They could have had someone there to tell you where to start but if you just walked up to a table, they were pretty helpful.  Good amount of demo booths if you had time to check them out.  Not a huge amount of goodies.  T-shirt, bib, timing chip and some coupons with a bag of wheat thins.

PARKING
If you got there around 6:45 you were ok.  Race started at 7:30.  Past that, you're warmup was running to the start line.  There is a lot of parking downtown so generally it's not a huge problem.

PORT-A-POTTIES
Here's where the race started rubbing me the wrong way.  I did the half 2 years ago and they had A LOT of port-a-potties.  This year it seemed like half for A LOT of people.  I got in line at 7am and didn't get out until 7:27am to run to the start to just catch the start gun.  It was ridiculous.  They needed a lot more potties.  A LOT MORE.

RUN!!!
I will say the course was well stocked with aid stations, supplies, potty stops and cheering.  I think the longest stretch between aid stations was 2.5 miles.

Spending the summer trained up for 1/2 Ironmans, which I didn't get to finish any of them, my shortest weekend runs were about 7 to 8 miles.  With a change of scenery, I was amazed to see miles 0 through 11 fly by.  Paced EASY for the first 2 and then hit my stride around 8:15 minute miles.  Miles 11 - 12 brought some tough hills and it was down hill from there.

12 through 13 were the first walls.  I was zapped after the hills.  Luckily we had some level to downhill for the next few miles and then came mile 23.  From 23 to the end I walked every mile and the aid stations stretching and staying well hydrated.  I didn't want to cramp or get light headed and I knew I didn't have to push it to get a sub 4 hour marathon.

I have to thank my years of multisport knowledge to be now smart enough to realize the importance of fuel and hydration.  Sounds simple enough now, but in 2005 I really didn't know.  I skipped the first few aid stations because I was feeling good.  Took like one GU the entire race and just crashed at the end.

This year, I hit EVERY aid station for gatorade and carried enough gels to eat one every 45 minutes.  Walking for 20 seconds to take in some gatorade and slowing up to take in gel worked to a T.

POST RACE
Here's where the KC Marathon planning fell down.  We got a nice finisher medal and t-shirt.
To go with that, we had luke warm water, bananas, apples, oranges, and boxes of candy.  That was it.  2 years ago they had milk, chocolate milk, pop, gatorade, cookies... and a LOT more.  Seems like either they cut back or all the 5k and 1/2 marathon ate it all.  Pigs.  I was not impressed with the finish line goodies, or lack there of.

FINAL THOUGHTS
That went good enough, I might do another one!  That was a far cry from 2005.

Here are my splits below.  You can see at the end where I was taking the time to stretch.  9:30 to 10 minute miles compared to 12 average in 2010 is a win in my book.

The more important factoid is that I proved I can gave a good marathon... which leads me to believe I can have a good full Ironman if I ever choose to try one.

I also like this overall fitness level of being able to add some training and do something "more challenging".  Every race is a challenge, but most under a 1/2 Ironman are more for time than completion.  This was to prove to myself I can do long distances and do them well without dieing for a week afterwards.  Time will tell if I can maintain this "base" with the new kiddo but as long as he stays out of the hospital, anything's possible.  =o)

Thanks for all the well wishes!  It was a good race and glad I did it!

Here's a few Examiner articles if you need some further entertainment!  =)
Oklahoma Cyclists Laws
Bike Brakes Recall

The Day Before

KC Marathon, So far so good.  Need to pick up my race packet and get some gels for the marathon tomorrow.  I might also look for some cheap running pants to start in and ditch as it's suppose to be in the 50's for the morning and high 60's to low 70's by the time I'm hoping to be done.  I'd rather have the chill than heat and humidity that was around for Hospital Hill in June.

Ran my last run yesterday morning which was a brisk 6 miler around 8:30 minute miles.  I was hoping for faster splits but I didn't want to push it so close to go time.  It felt good, no lingering sore spots... as Korn would say, "let's get this party started!".

On the home front Liam is doing good.  Still having some reflux issues but nothing requiring hospitalization.  Speaking of... got his NICU bill for his first week... it was not cheap.  Lets just say I think I cashed in all of the insurance premiums I've ever paid.  Insurance paid off.  I hate paying the co-pays, deductibles and coinsurance but I have to keep in mind that we would be in the poor house without it for Liam.

Also rolling out a novel idea.  I'm venturing into Multisport Sponsorship.  No, I'm not sponsored (yet), but I'm starting a little side project to match competitive age group athletes with companies looking to get their name and brand out in unique ways without paying thousands of dollars.  A la Carte pricing with varying ways to get their logo or text out.  Check it out.

http://www.falkeetrisponsor.blogspot.com/

Right now I'm the only athlete on there, but I'm looking for the project to get some legs and gain steam and add more athletes.  I was tired of the yearly rejection from major sponsors (ZIPP, GU, Clif Bars, etc...) so I'm looking at unique and affordable ways for companies to use their marketing dollars on what I feel is an un-tapped resource of people willing to spread the word.

Check it out.  Always looking for critiques Constructive Advice if anyone out there sees room for improvement.  =)

And in closing here's some random Ebay and Examiner tid bits.  Happy racing out there this weekend!

Some clipless bike pedals for auction on ebay if you are looking for some.
http://cgi.ebay.com/ws/eBayISAPI.dll?ViewItem&item=200531687480

Latest Examiner Article for some events around KC this weekend.

What's in you!?

So, as I take out the recycling, I look at our cherry coke box and notice an interesting statement on the bottom.

"Who knew soft drinks could be hydrating?"

Um, what?

You read more...

"It's true.  All beverages hydrate, including soft drinks.  So if you are looking for hydration, but want the delicious and refreshing taste you get from Coca-Cola, don't compromise - go for it!  You'll be hydrating your body with each and every sip.

We offer over 80 ways to hydrate, energize, nourish, relax or enjoy every drop of life.  For more information on the benefits of hydration, go to hydration.thecoca-colacompany.com"

Now, I'm no dietitian or nutritionist, but are you kidding me?  I tried the site and it re-directed me to the coca cola web site.

Now, I can see that coke zero is a liquid, and liquids hydrate you, but I don't think I'll be running the KC marathon looking for a diet coke at the aid stations.  The carbonation alone is a scary thought.  Maybe a real diet coke around mile 25 to get me to the end... but really?  That seems like a stretch.

Latest Examiner Articles
KC Events This Weekend

Sorry the box pictures are up-side-down... blog editor wasn't helping me tonight.

WTC & Ironman

Patrick over at THE ROAD posted a thought provoking writing about the WTC and Ironman brand.

Is IM getting over-commercialized??  Jumping the Shark??

Read his post for something to chew on.

http://www.theroadmultisport.com/2010/10/here-i-go-again-thinking-too-much.html

Don't be that guy...

So, I had to post about this.

I'm swimming at the pool over lunch and notice an older guy in his swim trunks sitting beside the hot tub.  I swim for a while... still there, watching me... in an uncomfortable way.

Swim for a while, he moved... but to the end of the lap pool on another bench... watching me.

Swim for a while, he moved back to the bench by the hot tub... watching me.

He didn't get into the pool, hot tub, sauna or steam room.  He just sat around watching me.

I get done and hit the showers and he's in shortly behind me into the locker room.  He's the kind of guy that has no modesty and just walks around with it all hangin out... and he keeps looking at me every once in a while.

And while I'm fixin my hair and putting my shirt and tie on around the sink area... here he comes to stand next to me and towel off.  Then he heads back to his locker and I'm out back to work.

It was creepy.  I was about ready to go up to him and say "dude, can I help you with something?  If not, stop staring at me.  It's creepy!"

Now I know how girls at the bars feel.  Cold Shiver....

1 Week and Counting Until KC Marathon

One week until the KC marathon. Should be interesting with the short notice training schedule I jammed in mixed with Liam going BACK to the hospital last week for some issues.

In 2005 I ran my only other marathon in Dublin, Ireland, for Joints in Motion for the Arthritis Foundation. I ran that in 5:11:27. That was the first long distance endurance event I ran. I new little about nutrition, hydration (I knew to drink water but ignored getting enough) and what it was really going to take. The last 4 miles was a walk-run since I was dehydrated and on empty for fuel. 11:53 minute miles... I got my money's worth out of that race! Yucko. This year I'm hoping for a sub 4 hour marathon. No barn burning speed, but a respectable time and acclamation to longer distance events for prep for next year events.

This has been one of the shortest distance weeks for training in a long time. Feels odd to transition to more running and less biking. Less miles. Not sure I like it. =)

Liam went back in for some issues with breathing and eating.  Problem is you need to be able to both in life and he was having problems doing both at the same time.  Took him in, his original condition he was born with is ok but found out he has GERD.  Gastric reflux disease, or acid reflux disease is defined as chronic symptoms or mucosal damage produced by the abnormal reflux of stomach acid to the esophagus.  A typical symptom is heartburn. - Wikipedia  We have to watch him closely while he eats so he doesn't have milk go into his lungs and he is now on Zantac... poor dude is only a month old and dealing with adult issues.  =)

Couple of Examiner articles.  Kona was a surprise for me as Chrissie Wellington was out with illness and I didn't see McCormick coming back for another win.  He was just off my radar.  Now we get to wait until December to see the race recap on TV... what's up with that?  Someone needs to start a facebook fan page for having it aired live next year!

New 5150 Triathlon Series

Kona Ironman Take

Oh, and a little venture into triathlon clothing since we didn't have anything for my son to wear!

I thought it was funny, but I'm kind of a dry guy.

Also, I've teamed up with Dick's Sporting Goods and Speedo to be an affiliate.  Stay tuned to my Affiliate Site for offers they send me to distribute to followers.

60th Twitter Follower!

So I've been climbing the social ladder on Twitter (https://twitter.com/TriJayhawkRyan) and moved up to 60 whole followers!  Woo hoo!  https://twitter.com/fiftyforbilly was my first 60th follower (I got to 61 and some people un-followed me... the nerve, right) and then I was at 58 then got back to 63.  The second 60th follower will be spot lighted in another post.

But, wanted to dedicate this post to @fifftyforbilly as Elizabeth has a cause for running 50 marathons in 50 states.  Her Blog can be seen HERE and I'll give you a little snip-it from her site and why she is running 50 marathons in 50 states.

"On September 1, 2006, my father suddenly passed away. I was only twenty years old when I lost my best friend. The loss of my father motivated me to run 26.2 miles in his memory. My goal is to run one marathon in each state for my Dad and for myself. I hope this motivates you to find a positive and active way to cope with the loss of a loved one. Who will you run for?"

As you can tell, her cause is very passionate and she's not really doing it for recognition or money.  Very inspirational!  Glad she was my 60th follower!  If you have time check our her blog, leave an inspirational comment and check her twitter feed out and follow her there as well as she aims for her goal of 50 marathons!

Good luck Elizabeth!

DCRAINMAKER giveaway

http://www.dcrainmaker.com/2010/10/october-timex-global-trainer-giveaway.html

Check out DC Rainmaker's blog for a Timex GPS watch giveaway!

Marathon training in 5 weeks or less...

Done. Signed up for the KC marathon. All signs point to being able to do it. Getting the runs in, no kid due at that time, family members are healthy (for now).

So I just jumped into training since I figured I had 1/2 IM training base from all summer. Even though I didn't run my 2 races completely (HIM Kansas & HIM Branson), I did train for them. So I was working with 10-20 miles per week of running, and I jumped to running 11, 14 and 18 these past Sundays. I'll run a 10 ro 12 miler this Sunday as "taper" and then KC Marathon the 16th. It's probably not the smartest move but I needed some sort of challenge to make up for lack luster 1/2 IM tries.

Notice my training doesn't really match the suggested training from KC marathon site.
KC SUGGESTIONS



MY TRAINING


They look a little different. That's ok. I'm not out for placing or anything. Just do better than Dublin in 2005 where I was 5+ hours and walking the last 4 to 5 miles. Gels and Sports Drinks to get me enough energy to the end.

Check out the latest on Alberto Contador explaining a positive PED test on tainted meat. Nice. I've has some bad meat in my time, but none that could potentially enhance my performance. Don't take my comments too seriously, I'm not a cycling nut but I do find it interesting. I kind of think everyone at that level is doing SOMETHING to get the advantage, it's just that some people get caught.

Richard's Added

Added Dick's Sporting goods to my affiliates list! They have a 15% offer and I know I'm stocking up on 2011 gear and training equipment!



Training report coming later today. Marathon on 5 weeks of marathon specific training with a 1/2 IM training base... should be interesting.