2011 Groundhog Run Report - 1/30/11

Here's the first official race report of the season!  Very exciting eh?

I'm going to try and be succinct and to the point and not overload on the race strategy minutia... which sometimes I don't have much of a race strategy anyway, so that takes care of that!

WHAT:
2011 Groundhog Run

WHERE:
Hunt Midwest Subtropolis, Kansas City, MO

DISTANCE:
10k

EXPERIENCE AT THIS EVENT:
Ran the 10k for the past 4 years, this would be year 5.

PAST PERFORMANCE BEST:
10k - 2009 - 47:45

PERSONAL RECAP:
I had every intention of going out easy the first two miles, around an 8 min/mile pace and then turn it up.  The goal was to warm up the first 2 miles (not much needed since it was all underground in temp controlled 68 degrees with no hills!) and finish strong.

Well, underground = no GPS to get instant pace.  EVERYONE has footpods so there is no point in using one to keep pace.  I just kind of ran by feel and lapped the Garmin at every mile.  Lap 1, 7:24... oops.  It was too easy since it wasn't a treadmill run or out in the cold.  Problem was I paid for it in mile 5 and 6.  They were not comfortable and I felt like I spent my mojo in the first 4 miles.
Lap 1 - 7:24
Lap 2 - 7:15
Lap 3 - 7:10
Lap 4 - 7:25
Lap 5 - 7:35
Lap 6 - 8:10 - water stop
Lap 7 - 1:00
Finish time = 46:02

THE GOOD

1. Personal 10k PR by 1:45 set in 2009.  So new PR and I can't be mad about that.  I was thinking at first since the miles seem to be easy, I was going to kill it, but finished a little weak.
2. You can't beat running in 68 degrees on FLAT pavement in January in Kansas City.
3. The race is always well organized.  3000+ racers can't be wrong.
4. Cool t-shirts for the event.
5. For $30 early entry, cost is very affordable.
6. They had PLENTY of water on the course and at the finish line.  CRATES of bottled water.
7. Packet picket 2 days prior to race and ON RACE DAY!  I wasn't able to make it before the race, so I could pick it up when I got there which was sweet.
8. Children's TLC is a good cause.
9. Chip timing.  The chips were a part of the bib and there was no shoe insert or waiting while someone cut the tag off your shoe.  You got done, kept your bib, and went about your post race.
10. Fruit left for the 10k finishers!  You have to have a good supply to make it through 2000+ 5k runners and have enough to feed the 10k'ers after the 5k'ers have been grazing post race.

THE BAD

1. 3000 racers trying to find a port-a-potty when there are only 20ish set up in the caves.  I understand the space they have to work with, but they did have more room but in the 5 years I have raced the event, they have never added more john's so I guess they figure it works.
2. Race day packet pickup did not supply any goodies except bib and t-shirt.
3. Norfolk Southern train tracks are right outside the "cave" entrance.  Where they had us park, you had to cross the tracks.  Norfolk Southern stationed railroad police to advise participants they were trespassing if they did not cross at the long way around.  The point was correct, the approach was wrong.  It bordered harassment instead of a public service.
4. VIP's now park at the closer lot and all else must park across the highway and walk across to the event.  Wish I knew how and who got VIP parking.
5. Their website isn't easy to obtain race times.  They run the 5k and then the 10k since it's all on the same underground roads and could get congested if everyone ran at once.  Usually every year has been 9am and 10am start time, but I forget from a year ago for sure and you have to kind of hunt for the start times on their site.
6. It's always nerve racking to leave personal belongings alone while you run.  You have to dress to make it to the cave and usually you aren't going to run with that gear.  You just leave your stuff in the start area and come and get it afterwards.  I have had no problems to date but always nervous.

Overall it's a 4 our of 5 stars.  There's things they could improve but there is no other race like this around these parts.  Where else are you going to run in 68 degrees on flat streets in the middle of January?  They support it very well given the circumstances and I'll probably continue racing it in the future.

Grease Monkey Wipes Review

Here it is!  What I've been teasing for a week now!

GREASE MONKEY WIPES REVIEW!

I used them to recently clean up my ZIPP 404 wheels to list on eBay since I switched to Plant X wheels (review on these coming soon - they are on the bike, look sweet and weight next to nothing!).

Lets just say I hadn't completely kept up with keeping the ole trusty ZIPP wheels clean.  With the herky-jerky conclusion to the race season last year, the tri bike and ZIPP wheels went on the bike stand and stayed there since I use my road bike for trainer rides.

So the season end bike clean didn't really happen like it normally would,  Lets just say the ZIPPS had some grease on them, and dirt, and some other unidentified smudges,

POOF - Grease Monkey Wipes to the rescue!

The mission; clean rims, tires, spokes, hubs and cassette - CASSETTE?? you ask, yes CASSETTE, the eater and shredder of cleaning wipes!

Lets just say the dirt didn't stand a chance.  It took about 25 minutes to get all of the nooks and crannies, but those wheels shined up pretty good!  Take a look at the photos below!

PROS:

• Cool container - I mean, how can you go wrong with a monkey logo?
• They have a couple of options for how the wipes come to you, canister with easy open lid, box of individual wipes or you can buy a couple individual wipes as you need.
• Fresh lemon scent!
• Textured wipes.
• They work on many surfaces - carbon fiber, aluminum, rubber, metal, skin... without damage.
• They work!  The grease was easily picked up off the wheels, some rubbing was required on tough spots, but overall the grease and grime comes off with 1 swipe.
• Cleaning solution does not irritate most skin types.
• Easier to use than spray on solution and wiping off with cloth.

CONS:

• The few times I did have to scrub on a tough spot, the wipes would tear.  But, you don't want a tough course clothe to wipe down delicate items like carbon fiber ZIPP wheels.
• The cleaning solution leaves your hands a little slippery.  All it takes is a washing with soap and water and the solution comes right off.  It's better to get the grease off lickity split and wash with soap than wash only with soap, scrub on your hands for 10 minutes, and you still have grease marks on your hands.

Overall I like the Grease Monkey Wipes.  Well duh, you may say since they are my sponsor, but if I was blowing smoke I wouldn't include any cons, it would all be sunshine.  Right now you can order from their site if you don't find a retailer near you on their site.

They are the right mix of industrial strength without so much that they cause damage to delicate items.  Perfect for bikes that get greasy but have nice finishes you don't want to hurt with abrasive cleaning solutions.  They are self contained, convenient packaging and just right for my needs!

Stay tuned for a future posting with a giveaway including a canister of Grease Monkey Wipes!

So Little Time, So Much to Post About

Training, Product Reviews, Blog Updates and Giveaways.... so much to do and not enough time.  Story of my life but the "day job" and family trump the blogosphere for today!

Did you hear about Alberto Contador getting popped for doping?  Tainted meat was his defense... and that's my defense for bad gas under the covers at night.

Meantime, enjoy this text correction conversation:

Feels like Thursday

Ever have one of those days where you just can't remember what day it is?  I keep thinking it's Thursday, not Wednesday.  Kind of screwed me up for some meetings and what not, but it's all good.


TRAINING
Last week was solid.  I was pretty happy with the way the week flowed and find it hard to chill out for a recovery week.  I even took today off for rest (GASP!) and just can't stop feeling guilty.  Don't get me wrong, I don't mind resting, but just feels odd.

KC Groundhog run coming up Sunday.  I'm shooting for a PR for the 10k.  I think my best is around 48 minutes.  "That's not all that impressive" you may say, but hey, it's my PR.  BUT, that was 2 years ago when I was around 185.  Saturday after my battle with the snow I was at 169 (ya, minus proper hydration).  Aiming for 175 race day.  Go strong or go home, right?  (eh, for you Canadians).

I also was grateful to get outside for running last weekend, but, I do enjoy treadmill work like this Active.com article.  Changes it up and you can control so much more on the treadmill.


EXAMINER
Latest stories include a look at Lance Armstrong and what he brings to the Triathlon table
Kansas City events for this weekend


I find myself daydreaming about the upcoming season at the same time hoping I'm up to the task of continuing to PR my races.  Never want to go backwards, you know?

ps - more funny phone text auto corrections:

Hate it when predictive text gets it wrong...

Selling some Gear

Check it out.

Due to being on the Planet X Tri Team, and getting sweet product discounts, I have upgraded wheelsets and selling my ZIPP 404 wheels.

http://cgi.ebay.com/ws/eBayISAPI.dll?ViewItem&item=200569171906

Check it out!  AND, if you are local, I'll ditch the shipping fee!

Needed Pictures

Saturday's run in the snow was epic.  Man vs nature... the temps weren't the issue, the issue was that residents didn't shovel their sidewalks.  Sure, it made the workout tougher to run in 6 inches of snow, but on some spots I had to run in the street, no good.

I wish I would have snapped a few pictures, but I didn't want to stop my momentum.  For those of you that run in snow on a regular basis, props.  I compare it to running on trails in mud.

Did I use super advanced YakTraxs or something?  No.  Outdoor soccer cleats.  They worked pretty sweet except for wearing too low cut socks and rubbing a nice blister on one foot.

High alert!  TriVillage is having 15% off sale right now!  Check it out.  Buy me something...!  =)


TRAINING
Got a solid week in last week.  I counted the hour and 15 minutes of shoveling snow as weight lifting... I mean, it was solid snow.  That made the week numbers look even better in addition to trudging through snow on Saturday.  I need to start focusing on pool time now.

Last week:
57 miles biking - all on trainer - bleh
15.75 miles running
5500 yards swimming
9.1 hours total


EXAMINER
Little article sharing what I learned at Church lately.  No, not only about religion but how to apply that to the real world and time management.


REVIEWS
Grease Monkey Wipes Review coming soon!

Thinking about a giveaway but not sure what the interest level would be.  Item in gender-neutral and I think a lot of people could us it.  Not new, but great shape.  Either that or eBay.  Hmmmm....

Open Letter to the Peanut Gallery

So, in writing and posting about the life and times of me and my family, I encounter what could be called as rude and sometimes asinine comment submissions.

That's why I moderate my comments.

To you that leave good, constructive, positive comments and the like, thank you very much!  I hope you enjoy reading my blog and thank you for interacting!

To those that feel they are compelled to leave derogatory comments, don't waste your time.  Why even bother to read my blog if you don't like what I have to say or don't agree with what I post about.  It's one thing to disagree on points, but what's the point of having a profile on blogger, reading blogs and posting insulting comments?  Get a life.

Thanks.
That's all.

Making It Work

Often as triathletes get more involved in their sport they add more to their plate.  If you're mid-20's and single, that's not a big deal.  Maybe it cuts into your happy hour time and hangover sleep-ins.  When you work and aren't attached, you have free time.

As you get a life essentially, getting married, having kids, buying a house, added responsibilities at work (maybe not in that order) you have less time to work with.

We often forgo sleep in order to "make room" to fit everything in.  Either work out in the AM before work or in the PM after the kids go to bed.

Then, add in today's technology - cell phones, blackberries, android apps, tv, movies, etc and poof, there goes the "free time".

I often see triathletes ask "where did the day go" or "I need more hours in the day".  I don't think they are going to mess with the calendar any time soon to add hours to the day.  It'd be nice, though.

So what are you to do?

I was approaching this issue as well.  At first, it was me, my house, work, triathlon, my 2 labs and extended family.  Pretty cut and dry.  My time I did what I want/needed and had it balanced.

Fast forward to today, house, work, 2 cars, the Wife - E, toddler R2, infant WeeMan, 3 dogs, triathlon, wife's work, wife's extended family, my extended family.... and I'm sure there's more.  Now, don't get me wrong, I'm not bitching about how I don't have time to do what I want.  For the most part we have a decent plan going as long as WeeMan stays out of the hospital (which has has for 3 WHOLE WEEKS and is doing a LOT better!!!!).  But, we were bursting at the seems with not enough time.

We attended church a few weeks ago and they have started a new series on balancing life.  It struck home as E was shooting me looks through the whole thing as if to say "are you hearing all of this???" as sweetly as she could.

I heard it.  Maybe didn't like some of it, but I heard it.

Reduction #1, we had to find a new home for Patches the weiner dog.  If you have read for a while, we got him back in March, he got thumped by RJ for eating his food and just hasn't really fit in overall.  Luckily he was cute enough that finding a new loving home took a total of 1 hour at my work.  He's going to get a lot more attention than we can give him right now.  It worked out for everyone.

Moral of the story is, if you think "I need more hours in the day", it isn't going to happen.  You need to find reductions in life to carve out more time to devote to what really matters.

School's out! Snow day!

Well, school may be out but work is not.

Here's my Good, Bad and Indifferent for our latest blast of 6 inches of snow here in Kansas City.

Bad
 - 25 minute commute home took 1 hour and 30 minutes and that was leaving work early.
 - New rules of the road apply - two lanes become one lane, stop signs and stop lights no longer apply
 - Wiener dog has to pee on deck since he's too short to go in the yard, or he won't go and holds it until he gets inside, stinker.
 - Didn't get firewood inside and it's all covered in snow and wet...

Indifferent
 - Shoveling driveway at 4:30am since that's when the snow stopped - it was cold but good cardio
 - Hybrids and little fuel efficient cars - ya, they may get 50 miles to the gallon, but since you spin your wheels through the snow, that's just enough to get you home before spending a tank full of gas.  Props for being green, but minus for no traction in bad weather.
 - Love to see 6 inches of snow on the ground, ok about shoveling it, not cool to drive to or from work in.
 - Left work early.  I have enough to do and needed to keep working, but it's nice to change it up a bit and get out early, but spent the extra time in traffic.
 - Snow for the kids to play in, but highs in the teens only - way too cold for kids to be outside.

Good
 - Olathe has improved their plowing plan and the plow hit my road at 5am, when in the past it had been a day or two before they got to my street - props to Olathe
 - The gym was ALL MINE!  4 runners on the treadmill, 2 weight lifters and one other swimmer.  I had access to anything I wanted to work on!
 - Since I left early for a morning swim, traffic was smooth and the highway was well plowed - bravo KDOT
 - FINALLY had date night with E (the wife) and NO ONE was out!  No traffic!  We had the dining area of Old Chicago all to ourselves for like an hour.  It was great!

I'd have pictures but my phone early this morning while I was shoveling snow and I didn't have time to charge it before getting to work.

Hope everyone else fairs well in the latest winter weather!

Snow? Hello? Any Snow Here?

None yet... which means it will be here for rush hour, I'm sure.

Snowmagedeon has yet to hit KC.  Should be an interesting drive to swimming tomorrow morning if we get the 5 to 8 inches of snow they called for.


TRAINING
Managed a 20 mile trainer ride this morning!  It was a tough debate to drag out of the nice warm bed to go to the dark, cold basement office to ride.  I got up late enough that swimming was out of the question so I made sure to get at least 20 in to make it worth my time.  Worked out perfect.

I also must say that I have upgraded my phone to android and it's SWEET!  LG Optimus... and all the apps it will support!  Daily Mile, twitter, facebook and the best, google reader for the blog subscriptions.  In the past I would skim them before work and over lunch, not really able to dive too far into the lengthy posts since I'm suppose to work at work - what a concept.  So, the google reader on my phone allows me to catch up while riding the trainer.  Used to be the miles would drag a little but by the time I caught up with everyone 17 miles had passed.  And, I kept it at 19.7 mph so I wasn't spacing on intensity.  SWEET!  Why didn't anyone tell me about this before??  I know probably everyone knew about this but me, but a nice feature and time saver.


EXAMINER
Latest events around Kansas City


TRIATHLON
So, I see a lot of peeps out there hooked up with Team Trakkers.  That's a pretty sweet gig and I admit I sent in an app as well.  I was in the running until they used location in relation to races to make the cuts.  No hard feelings, you had to use something to separate people.

But, I applied other places as well besides what Falkee Triathlon sponsors we have.

Low and behold, Planet X Tri team accepted me!

I get great prices on their products and I'll be racing on their 82/101 wheelset this season!  First venture into tubulars so we will see how that goes.

So, I'm pumped!  It's a great opportunity to be a part of their team!  Stay tuned for race results and takes on their wheelset!


MISC
Newsletter coming out asap!  If you are not on the email list, sign up on the upper right box on the blog!  Thrilling stuff!!!!
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Snow-namee 2011

Weather Channel is blowing up with alerts about the snow coming in tomorrow.  Possible 5 to 7 inches of snow!  Better get to the store and stock up, right?  Alert level Red!  Ahhhhhhh!!!!!!

Ok, maybe a little overboard but news picks this up and KC shuts down.  They cancelled some schools today because it misted yesterday and got to freezing by morning... causing SOME slick spots... SOME.  I'm sure all schools will be cancelled on the threat of snow.

Wimps.


TRAINING
2 days of getting up early enough for the gym.  Woo hoo.  The snow tomorrow isn't suppose to hit until afternoon so not enough motivation to get in early.  Still plan to ride and swim in the AM.

So far this week:
20 miles cycling
6 miles running
3500 yards swimming

Going the right direction.

But, I do notice I'm a bit pasty and pale these days.  I think the past 3 weeks have all been indoor training.  Blek.  I need the outdoors asap!


SPORTS
Anyone else see that KU basketball game last night?  They killed Baylor when everyone was thinking KU was due for a loss.  Ya, keep thinking that.


SURVEY
So, I shave my chest and back for tri season.... should I shave my legs?  I NEVER have and not sure if it's really a necessity.  Just seeing what everyone else does out there.

Monday, we meet again.

And so another week is upon us.  Relentless taskmaster!

We don't get MLK day off at my day job, so I'm working for yet another Monday!  When will the insanity ever stop!?


TRAINING
I was happy I got up with enough time for the morning BRIK today, and only had to cut the run 1 mile short for time to get to work.

I'm hoping I can start getting into the early groove again.  Now the cold is 95% gone, I can actually sleep at night.  And, with Liam doing a lot better these days, no more hospital stays and late nights, early mornings and short lunches spent at the hospital.

Last week I managed a nice 9 mile run on Saturday at the gym (dreadmill, gak) but didn't get the trainer ride I wanted.  Liam the Hungry made sure he had a bottle in his mouth with only 30 minutes in between sessions max.  The boy likes his food.  Need to bust out a sling to carry him while I ride on trainer.... you think?  =)

Last Week
35 miles biking - booooo
16 miles running - ok
2000 yards swimming - missed a lot due to ear infection
4.7 hours - not exactly picking it up here but last week was a recovery from cold and busy week.

Hoping to catch a swim after work tonight for the tri-fecta training day!


EXAMINER
Latest article showcasing reasons to use massage therapy.  I could not make it through a season without my guy!


TRIATHLON
Check out the pic below... yes, something for the season came FedEx.  It also represents an announcement in the near future.  Stay tuned!

RANDOM SPORTS
Patriots, wtf man?  I was waiting the whole game for them to pull it out but it never happened.  I'm not a huge Pat's fan but I thought for sure they would win... and go to the Superbowl... and probably win.  Not this year.

DC Rainmaker: Garmin Forerunner 310XT Giveaway–January 2011!

DC Rainmaker: Garmin Forerunner 310XT Giveaway–January 2011!

It's Cold In KC

It's hard to escape the warm covers to even get up and get ready for work, let alone get up early to train.

Arctic temps are set to head out for a few days this weekend so I'm hoping to get out for a lunch run tomorrow.  We shall see how that works out.  I'm over my cold enough that I feel comfortable heading out.  But, I still have a clogged ear from my ear infection and can't hear 100% so I'm still holding off on swimming this week which doesn't bode well for gaining strength on that sport.


TRAINING
It's cold.  Simply put.  It's cold outside, in our house, in the basement, at work, in the car, at the gym... it's cold.  So, trainers and treadmills have been my friends.  We all knew it would come to this during the KC winter so here it is.  Buck up.

So far this week:
15 Miles Biking
7.05 Miles Running

Impressive, yes?  Hoping for a 20 mile in the am and 8 miles over lunch tomorrow.  Cross your fingers work doesn't get in the way.  =)


EXAMINER
Local KC events this weekend
Road ID - get one
Athlete Types - poking fun of some serious athletes


FALKEE TRIATHLON
We've begun adding athletes!
Check out their bios and blog pages to get to know them!
Scott Askins - Navy Officer
Alan Finder
Brett Long
Gregg Pelicone
They will be representing the project and getting the word out about programs such as The Regimen!

Public Service Announcement

Is it just me or have the New Year's resolution crowd died down already?  I got going late for my morning workout expecting to wait for a treadmill when I was rather surprised.
A.  24 Fitness FINALLY fixed their 7 broken treadmills.
B.  They were no where near filled.  I had 3 industrial treadmills to choose from.

Seems as if the crowds have ALREADY slowed down.  Maybe it's the zero degree and negative wind chills here in KC keeping people away?  Probably doesn't help that schools are cancelled so some people probably have to stay home and watch the kiddos.

Speaking of, isn't it ironic that schools cancel classes to supposedly keep kids out of the bitter cold, but when they have the day off they go out and play in the snow all day?  Kind of defeats the purpose.  It would make more sense to keep them in school all day.  But hey, I don't make the rules.

Anyway, some local news here and a post from The Road reminds me that it's time to update my Road ID.  More below.

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

Last Saturday here in Olathe, KS, a woman was hit by a car and critically injured. She was wearing running clothing and assumingly out for a morning run when she was struck by a car. The police reported they could not identify her at the scene and had to issue alerts to try and contact loved ones. She was reported hit at 8:30am and her identity was reported known by 5:30pm the same day. That’s a time lapse of 9 hours!

In Huntington Beach, CA, on January 9, 2011, a cyclist was hit after two cars crashed. You may think that’s not out of the ordinary for a cycle versus car accident, but the kicker in this story is the two cars crashed, tumbled down an embankment on to a pedestrian and bike trail and hit the cyclists as he happen to be riding by. He was riding on a designated trail and still could not avoid being hit by a car!

These stories stress the importance of carrying identification and emergency contact information no matter where you are out running and riding. Obviously loved ones would want to know what has happened, but what’s the plan if the injured have allergies to medications? It’s not that far-fetched that some people have allergies to pain medications. What are you going to give someone just struck by a car in excruciating pain? Inject someone with morphine that’s allergic to narcotics and you have a dead person.

Road ID can save your life. Not to mention, carry a cell phone with an ICE (In Case of Emergency) contact in the contacts directory or some form of identification with pertinent health information. You can peruse all sorts of stories on Road ID of athletes getting injured without a way to communicate. Everyone has a story of close calls with a car, but if you want to be able to tell your story of being hit, you better have something on you that you can be identified by!

Cover your wallet

So yesterday while looking through the old credit card statement, I noticed a suspect charge.

I didn't do it.

My wife didn't do it.

I'm pretty sure my 2 year old and 4 month old didn't do it.

CERTAIN the dogs didn't do it.

Called up where the charge was from.  Order was placed over the phone, picked up and no one signed for it.  Another credit card loophole found.  You don't need a skimmer or any email hacking skills to do this trick.  Just get the card while someone isn't looking, call something in and put the card back.  No one is the wiser and what makes it even more slick is that it's a local charge.  It didn't stand out from the other KS charges.

I won't bore everyone with the details of how exactly it was done, but it was slick and probably someone we casually know from a work environment.  Lunch was on us for a day.

I'm sure ALL of you check your bills religiously every month, right?

If you don't, better start.


TRAINING
Back it at with a BRIK this morning.  15 miles on the trainer and 2 on the treadmill.  Would have been more if not for the NyQuil haze keeping me snoozing this morning.
Workouts 1, Colds 0 - for today

SNOW DAY

So here in KC we are getting covered (not really "hit", as it's a light fluffy easy going snowfall) with a nice wintry snow.  Not really blizzard conditions but constant snowfall today with temps in the 20's and wind chill in the teens to single digits.

So, no riding outside this week and running outside probably won't happen either.  Thanks to my cold last week I developed an ear infection to go along with an eye infection.  Technically they were not diagnosed as an ear infection and pink-eye, but they were close enough to warrant antibiotics.

COWORKERS are safe!  24+ hours and you are not contagious if you have pink-eye.

So no outside and more than likely no swimming this week.  I may shoot for Friday getting the pool but I won't hold my breathe... except in the pool... swimming humor.


TRAINING
Last week
Biking - 45 miles
Running - 13.5 miles
Swimming - 6000 yards
6.9 hours total

Not sure how this week will play out.  I skipped this morning to make up for coughing all last night and tonight will be spent shoveling the driveway.  At least I'll get some strength and cardio there, right?  That counts??

Need to start ramping up the training for the KS IM 70.3 in June.  No swimming this week doesn't help but what can you do.  I'll try and get some lifts in that mimic swim movements.  Ben Greenfield who also writes for EverymanTri has this article for non-water swimming workouts.


FALKEETRIATHLON
Added Fluid Recovery Nutrition to the collection of sponsors!  They offer quality products for recovery drinks that are very important after a taxing workout.

Overall I'm pretty pumped how Falkee Triathlon is taking off.  Right now I'm up to my eyeballs figuring out who to get on board as far as athletes go.  60+ people submitted their info and I think I can now sit down and get the list squared away.


CHIEFS
Really?  WTF?  The second half was just gross.  Luckily I had Liam to smile, drool and laugh at me to entertain me.


KU BASKETBALL
15-0 into Big 12 (Little 10 next year?) play.  They didn't look great but they got the win.  They remind me so much of last year.  Think they can just turn it on and win any game.  Second round early exit this year????  Hope not.

Friday, Home Sick

So my cold is not treating me very well today. It's manageable, but coughing and runny nose non-stop. So much so I decided to give my co-workers a break and stay home. After a project manager and my manager asked me if I needed to go home yesterday, I realized that even though I could function and do my job, it was probably not appreciated that I was at work hacking and blowing my nose all day. I don't think they were as much concerned with my well being... =) So, I stayed home today. Hopefully I recover over the weekend.


TRAINING
Since Liam has been home two weeks has has leveled off. Not really worse but not better. Manageable like my cold. So with less hospital visits I have more time to work with over lunch and after work. Mornings and lunch are for training and what I need to get done for the home front and after work is for spending with the family.

So I've gotten in a decent amount of time in this week. Hoping to make a recovery by tomorrow for a long run. We shall see.

Week totals so far:
45 miles biking
7.5 miles running
6000 yards swimming
Cross Training - playing for first place in indoor soccer Sunday!


2010 WORKOUT LOG
So I made a little summary of the charts I have made through the year for training. Some compare year to year and some are just for one year at a time to see if I met my plan. Since 2010 was the first year for the yearly plan, my estimate at the end of the year was a little optimistic.

As you can see 2010 was a breakthrough year for biking, running and swimming. Miles and yards went up for the bike and run and swim. The only downward trend was run pace. That's the function of more speed, interval and hill work. Results in better race speed, but brings down the average pace.

So, take a look and bask in the wonder that is my triathlon nerdery!

Go CHIEPS!  Go JAYHAWKS!  Sports weekend here I come!  You know you've trained your two-year old right when she does the Rock Chalk chant after a KU basketball win!

Why Must I be Sick, AGAIN!?

Hello cold bug, nice to meet you again this winter!

I guess I shouldn't complain after having the flu over Christmas.  No yarfing, but stopped up and can't breathe.  Slept HORRIBLE and poor Liam has it and it gave him an ear infection on top of all the other junk he deals with!


TRAINING
I ditched this morning's run to lay around in bed and feel miserable.  I'm hoping to medicate tonight to sleep to get a run in tomorrow morning and ride over lunch since the forecast is mid 40's.  HEAT WAVE!

I may post my graphs I made from my training log.  I added a plan and actual curve (I'm a planning numbers guy in the day job).  Triathlon geekery to the max.


EXAMINER
For those around Kansas City, some local events


EVERYMANTRI
Other events that are 140.6 miles besides IM Branded.


CHIEFS
Chiefs vs Ravens this Sunday!  First playoff game since 2006.  First home playoff game since 2003.  I'm torn.  Been a Chiefs fan since 1993 and suffered losing the AFC title game to the Bills, seen the highs of Derrick Thomas and Joe Montana, suffered 2-14 seasons.... and now we "are back".  One year can be a fluke.  2 years is a trend.  3 years is a tradition.  I'm just happy they topped 8-8 and are NOT playing the dang Colts in the playoffs!  Go Chieps!

Is it Friday Yet?

Feels like it should be.  I think I'm used to 3 or 4 day work weeks.  Oh well.

Here's the latest and greatest!

FalkeeTriathlon has a new sponsor!  Oxygen4Energy is the latest to jump on board.  Check them out.

Latest Examiner article is a follow up with some more tips for the intermediate triathlete on some items that can take them to the next level.  For you experienced peeps out there, it may be a "duh" moment, but I have fielded questions about it and from my experience, this would be the next level!

And we're off!

2011 is stomping right along.

First event up, Groundhog Run Jan 30th.  It's hosted in some underground caves used for storage here in KC.  Nice and warm until you run past the dumpsters they forgot to clean out for the weekend.


TRAINING
The Groundhog Race is usually my 10k PR race.  I don't run many 10k's or shorter so this is one of the few opportunities to PR.  Hoping sub 48, 45 would be cool.  I'm not sure what to expect.  I have succeeded in staying around 180 over the winter when in the past I get to 185 or 190.  From 2010 I've learned how much dropping weight really affects my race.  So, now's the time to start ditching Christmas cookies and sticking to the slimfast lunch plan.  Don't tell me wife but I'd like to race around 170...

I do have to give the new year resolution crowd props this morning.  The gym was not as insane as I was expecting.
Treadmill runners, score 1
Swimmers, score 1
24 Fitness, score -6 since that was how many treadmills were down.  Ya, probably the biggest workout week of the year and they can't seem to fix treadmills that have been out since last week.  Not impressed here people... as Chris Berman would say, C'MON MAN.


EXAMINER
Tips for Beginner Triathletes
Ironman isn't the only well organized 140.6 mile events
Lance Armstrong delays Triathlon Comeback


FALKEE TRIATHLON
Dec 26th has come and gone, and with is was the deadline for athletes to apply.  I have 60+ applicants for the team so hopefully I get some time to whittle it down so people can get on and take advantage of the sponsors before the season.


FAMILY
Family is doing decent after an abysmal Christmas.  Saw some old friends over New Years and Liam has been at home since Christmas from the hospital.  He's still not 100% and has a minor procedure tomorrow for a feeding tube placement that should hopefully give him some relief with his reflux.  We're trying to get into a pattern and family life but it's always looming that Liam could take a turn or need more hospitalization.  Don't want to jinx us.


CHIEFS
Got a rare treat to go to a Chiefs game yesterday.  The experience was great tailgating with familiar faces and made up for the fact the Chiefs didn't really show up.  Lost 31-10 to the Raiders.  They were in the playoffs no matter what but man, you would think they would want a last complete game before heading in since 2003.  Not so much.  But it was nice getting a game in this season.  As my two year old daughter would say, Go Chieps!