Oops

So I spaced out the GIVEAWAY closing for entries by last Wednesday!  My brain-fart is your gain!

I'll keep it open until tonight.

Get in while you can!

New Rules

GIVEAWAY ENDING SOON!

So I posted a while back about swimming lane rules... and a new one came to mind as I jumped into the pool this morning.

9.  If you have a wound requiring a band aid, and you insist on swimming with that wound, please remove the band aid before jumping in the pool so those of us that find that band aid floating in the pool after your swim can keep our ignorance and pretend that no one with open sores is swimming in the pool.  Kind of like peeing in the pool.  Don't ask, don't tell and remove the evidence.


TRAINING
Biking : 58 miles, all inside... sadly
Running : 8.5 miles, looking for a 10 miler this weekend
Swimming : 4500, opportunities to get the the pool didn't pan out as well as I had hoped this week.

I need to get more swimming in.  I'm happy getting 3 of biking and running workouts in per week, but getting to the pool has been a difficult task.  Thank goodness we have a treadmill at home or biking would be it.


EXAMINER
Macca is eyeing Olympics over defending his Ironman 2010 title.
Triathletes venture into P90X and allpying it to triathlons.
Kansas City Endurance Events this weekend.
Ironman lottery entry for Kona 2011 closing next week!


FALKEE TRIATHLON
Scott Askins reviews FLUID RECOVERY drink.  Anyone else out there tried it?  Like it?  Hate it?  Also check out Scott's blog as he keeps blogland posted on his trials and tribulations through the 2011 race season!

SWIMMING COMMENTARY

I want to take this Thursday to introduce Tony Rezek.

Tony is a friend of mine and very involved in Train 4 Autism (why I got involved) and a great swimmer.  He swam in college, had a layoff and then rediscovered his passion for the sport while winning a slew of gold medals at the Kansas City Corporate Challenge a few years ago.

He has great insight into swimming and in his "spare time" runs triathlons and has a great understanding of swimming and how it relates to triathlon.

So, adding a weekly or bi-weekly post dedicated to Tony's thoughts and ideas was an easy jump.

Here's the first Swim Meister Tony dedicated post (note that some of his perspective is based here in Kansas City but some ideas transcend geography).

• Swimming Through Breast Cancer; This hit close to home for me, as I lost an old friend Jennifer Baus-Finder, one of my high school teammates to breast cancer 4 years ago. Swimming was one thing that helped Jennifer keep her strength in her battle. But I found things I did not expect to see in this article. First of all, the author Liz Pittinger went from her first swimming lesson to practicing with one of the top masters teams in the country (which includes some lady named Dara Torres) in just a few short months. Secondly, she credits encouragement and support from her fellow swimmers as much as swimming itself. There’s another great reason to find a group of people you can swim with on a regular basis. I hope none of you have to face what Jennifer and Liz have, although chances are some of you will, or already have. If so, I promise that you will be thankful to have team mates like Liz does. Also, Liz did compete in her first swim meet, and she did not get DQ’d in the IM like she feared she would.

SCM Results for 35-39 Age Group
Liz S Pittinger 2010-12-04  -  39 GOLD 50 Free H2 / L4  -  36.20  -  2nd Place
Liz S Pittinger 2010-12-04  -  39 GOLD 100 IM H1 / L2  -  1:40.79  -  2nd Place

• Spring Nationals; I haven’t entered yet, but I have my non-refundable plane tickets! I still haven’t decided on my 5th and 6th event.
• Duffel Bag vs. Backpack; for what it’s worth, I’m a backpack guy.
• Here’s a link to a great story about a 59 yr old that lost 98 lbs in 1.5 years. http://www.dallasnews.com/health/weight-loss/headlines/20110207-swimming-discipline-helped-dallas-man-lose-nearly-100-pounds-.ece

Upcoming local events:

• Triathlon Swim Clinic this Saturday: See attachment. I can assure you this group has people that know freestyle, and can help your triathlon!
• KC Blazers All-Relay Masters Meet: At this meet they swim 13 different relays (39 if you count men, women, and mixed). The meet organizers make every attempt to get every participant on at least one national Top Ten relay, and they almost always succeed at that. If you are a novice swimmer, they will match you up with some elite swimmers on at least one relay to get you that Top Ten status. Also, last year we saw what would have been a FINA Masters world record, but the relay had one member under 25, which FINA does not recognize as a masters swimmer. They will attempt again this year, should be fun to watch! And Christie is 25 now, so it should count! http://www.movymasters.org/events.html
• Gladstone Masters Annual April Fools Swim: April 2, 7:00 am at Gladstone Community Center. 100x100s on 100 seconds. That’s roughly 6 miles in a little over 2 hrs 45 min. If the interval is too fast for you to repeat 100 yds, you can choose 75s, or 50s, or less. Contact doughayden@sbcglobal.net.

Happy swimming, and remember a couple of things, 1) no matter how cold it is outside, every pool that is open has warm water, and 2) it is definitely not too early to start getting ready for Corporate Challenge!

Tony Rezek
Chapter President, Kansas City, MO
(913)424-7601
tonyrezek@train4autism.org
http://train4autism.org

Money Money Money

Has anyone else noticed the price of groceries is creeping up?  News here in KC reported as much as 130% increase.  Holy crap!  With trying to eat healthy, that involves eating items not processed as much as others and fresh fruits, etc.  You guys know the drill about eating right and being a triathlete or endurance athlete.  I'll be the first to admit I don't wholly subscribe to eating right all of the time, or even like 70% of the time.  I sneak a Starbucks, cereal bars for a quick boost at work in the morning or afternoon, and ice cream is a big obstacle for me.  But, as a family we try and keep it healthy but with prices going through the roof, it's just not as economical to buy individual ingredients that add up to $20 a meal when you can get a hamburger helper for $5 that serves the same size family.  The economy is not helping the whole health movement to get the majority of the population to move away from obesity.  Maybe if we could make fresh foods as cheap as an instant dinner...

AND gas is not helping either!  This morning the KS news said that $4 per gallon could happen by May.  I believe it.  We shot past $3 here and it's still February.  Want to travel to an event?  Get ready to pay.  My truck doesn't help either.  Motivates me to try and commute on the bike to work more often, but then I could incur some medical expenses when an irate driver is late for work and spilled Starbucks on their lap because they had to slam on the breaks to slow down and lose 5 seconds on the way to work in order to not hit me... what? Ya.

I know these cost of living increases are impacting me and my family and what we can do as far as extracurricular activities.

We have resigned ourselves to eating smaller portions for more leftovers and taking the car with better gas mileage everywhere we can.  When the weather gets to stable and above 50 around here, I'll be hoping to commute more often by bike to work.  Not the end of the world but we find we have to be more intentional with how we do things we took for granted before.

What about you guys?  Make enough money that it's no biggie?  =)

Comments - Weight Vest

Don't forget the GIVEAWAY ending 2/28/11!!

So, my training tribulations about using a weight vest on a run didn't slip by. Couple of comments inquired why I used a weight vest for my 7 mile run Sunday came up.

Blog interaction! Love it!

The weight vest.  Sometimes I love to hate it.  I have a Gold's Gym vest that I bought 3 years ago.  It stemmed from the fact I was away from home for work a lot and didn't have access to weights and wanted a way to add resistance to my training.

These days it's an added perk for pain.

My take is this; back in college (almost 10 years ago!  GASP!) I signed up for a "jump training" class.  Basically it was plyometrics to increase your vertical jumping ability.  It was the most intense training I have ever completed.  I yarfed after the first 2 classes like 90% of the class.  But, I also gained an appreciation for the plyometrics side of training. 

Plyometric movements, in which a muscle is loaded and then contracted in rapid sequence, use the strength, elasticity and innervation of muscle and surrounding tissues to jump higher, run faster, throw farther, or hit harder, depending on the desired training goal. - wikipedia

I gained around 2 to 3 inches on my vertical jump and for a short period I could slam dunk a mini-basketball (hands aren't big enough to hold a full size ball).

But, I liked the idea of loading my muscles beyond normal body weight for training aside from weight lifting.  It's similar with weight lifting, but with weights, generally you are not aerobically training unless you are circuit training.  Usually that does not involve running.

So, I train occasionally with a weight vest to load my body with extra weight.  Similar to running hills and sprints to get strength or speed, I load with extra weight to incorporate strength training with cardio training for added endurance.  Have you noticed after a hill or sprint workout you can run faster and it seems easier?  I know jumping from hills on the treadmill at 7.5 pace to flat at 8.5 pace seems like a breeze.  Same idea with a weight vest.  Running with it kills you but when you race without it... speed ensues.

Would you ride your bike on training rides with your aero wheels and aero helmet?  If you do, you make that ride easier and your training isn't pushing the limits.  I subscribe to making training more taxing than the actual event.  Ever see the guys running around with the weight sled attached to them or that big parachute thing?  Similar idea but I use a weight vest.

But, I'm not a trained coach.  Just self trained and this is a snippet of one of the training techniques I use to keep it mixed up for muscle confusion and strength training.

Monday And Winter Comes Back

Don't forget the GIVEAWAY ending next Monday!

Saturday, high 40's.  Sunday, high 60's.  Today... started in the 20's and high in the low 30's with chance of snow showers.  Bleh.  Ready for the warm weather.


TRAINING
Got my butt out of bed for a trainer ride this morning AND had enough time to get to work "early".  Woo hoo.  Now I'm paying for it.  Little sluggish, especially after my 7 miles yesterday that I decided to throw the weight vest on with 10 extra pounds for kicks and giggles.  That was a burn.  Makes me glad I'm racing 170 this year instead of 180.  Makes a huge difference!

Last Week
Biking : 65.5 miles
Running : 15.5 miles
Swimming : 6300 yards
Total Time : 8:06


GIVEAWAY
Those of you that have "entered" my GIVEAWAY, thanks!  Those of you that have not, what are you waiting for?????

But, I wanted to take a moment to dedicate the remainder of this post to one of the contest comments, because it was quite entertaining.

FROM Martin from Germany.
So I disregard any chances for an entry (did I mention my head is too big for the hat?) Instead I just list what I enjoyed and wanted to do:
Gutten Tag.  That's as much German as I remember from 3 years in high school and a year in college.  Thought I was going over to study for a year in college, but when I realized I was footing the bill 100% and my school was not going to help (kind of a bait and switch), I opted to not have a HUGE debt coming out of college.
 1. I commented on this post - love it from a marketing perspective - you go!
Thanks.  Trying to drum up some following and reward those that read and participate (in a positive way).  I also put a lot of time into the blog and extras so compensation from Examiner (not huge) and my affiliates (could be better) justifies being out there commenting on the sport, sharing my ideas and helping athletes find sponsors.

2. I added you to my blogroll, just because I consider your blog cool. Yet I expect you to link me too on your blog, just because I am straightforward and blunt - which makes me honest, so it's your turn now.
Done and done.  I actually have a LONG list of blogs I follow and just have not had time to get them on the blog roll call.  Coming some time soon but since you called me out, you get first dibs!

3. Subscribed to your Examiner page because I think it's cute.
Cute, that's a new one.  =)

4. Wanted to "like" your examiner page, because I actually really LIKE it - somehow I didnt find the button in facebook. That one definitely counts.
The Examiner page I have on Facebook - link above for Examiner Facebook page.  You can also like my individual articles in Examiner and they will show up in Facebook on your wall as liked.

5. Am willing to contribute to your project by business contacts, but Id prefer that in private convo.
Hit my email at falkeetriathlon@hotmail.com.  I know, phishing can read emails from blogs but I've already been added to all the viagra and lottery scams, so what's one more?  I'm always open to ideas so hit me up.

6. If I read Email newletters I might subscribe, but I don't like Email newsletters - I already receive too much Emails.
Unsubscribe to the junk ones you get and sign up for mine!  It's pretty sweet, just ask Christi!

7. I already liked your blog - easy to like it on fb too - done.
Sweet!  Everyone else should, too!

8. am following you on Twitter already but wont retweet :)
I guess one out of two isn't bad.

9. You affiliate Triathlon stores make no sense for me in Germany. When back to the US I will make it first choice once I need stuff.
I bet some of the stores (all online) will ship to Germany.  I do not have much in the way of physical items that I ship, mostly distribution and affiliates.

10. didnt subscribe to daily feed of everymantri - I wont survive all that info.
It's not too bad.  Only 2 to 3 articles per day.

11. I wont post a link to this post in my blog. Because maybe there is a chance for me to win. Why would I want others to have a chance and thus reduce my chances to win? Seriously we are into competition aren't we? *grins*
But, since I'm disregarding your entry, technically you're not in competition so you should tweet, link, post, etc until you're fingers fall off, in my humble opinion.  =)

Thanks for reading!

Right Ride, Wrong Day

Don't forget the GIVEAWAY ending next week!

The weather people screwed it up this weekend.  It was SUPPOSE to be 60's and partly sunny today and rain tomorrow.  They decided that wasn't cool enough so they swapped them.

That didn't stop me from getting a 30 miler in today.  High 40's, low 50's but I got the miles in and managed the first flat of the season.

Now that a lot of folks are heading back outdoors, remember kiddos for clinchers:

• spare tube
• CO2 cartridge AND nozzle to get it into your tube!
• Bike Tire Levers - at least 2 - unless you know how to pop a tire on and off by hand
• Tube patch kit

If you are an over achiever:

• extra CO2 cartridge because if the first nozzle you have is old and sucks and does not air up your tube luckily you have a spare nozzle and CO2 cartridge to make up for it - case and point for me today
• spoke tightening tool
• mini allen wrench tool set

2 miles away from the house and noticed the back was a little more bouncy than usual and then whammo, flat rear tire.  And, like a moron I left the rear cassette set on the toughest gear which added tension to the chain and it was a pain in the rump to get the chain and wheel back on the bike.  Could have done without all of that but at least the rear wheel has a new tube.

I didn't find the hole on the tire so I'm not sure what caused it.  I wonder if trainer rides adding 200ish miles to the tube caused the failure?  Probably not.

But also enjoy the before and after shot of my hands covered in grease.  Used my trusty Grease Monkey Wipes and blammo, no grease.  Good as new.  Don't forget to enter my giveaway and you too could have your very own Grease Monkey Wipes!

As always, thanks to the wifey for helping me get the 30 miles in while 2 year olds and 5 month olds caused havic at the home front!

Also, did you see that Chris McCormack already dissed Ironman Kona in 2011?  Something about wanting to go for the Olympics... lame, right?  =)

Speak Trek, Speak



Thanks for that hard riding today


Yo, this is a public blog, you need to be more specific when you say junk like that or I'm cutting you off from my blog.


Dude, seriously? Just saying it was AWESOME to get outside over lunch and ride outside! Wanker.


Ya, that's what I'm talking about! Beats riding the trainer!


No doubt. I especially hate the trainer because you leave me on that thing all winter. Why can't I get a nice spot like the wife to sleep on? Be honest, if you had your way I'd get to sleep in the bed!


Yo that's a conversation not meant for online! Last warning.


Just sayin, we need more 60 degree days! It was all good until that old biddy in a HUGE Buick thought it was ok to cut us off to get to a mail box drop instead of waiting the extra 5 seconds for us to pass.


True that. It's probably hard to see through the wrap around visor she was wearing that she calls her "sunglasses".


We need to do that again!


You said it!

PS - Don't forget to get in on the GIVEAWAY below!

GIVEAWAY!

Here it is! What should be the first installment of a couple of giveaways, I finally collected on some offers and I have swag to give the blog peeps!

In coordination of some of my sponsors such as Grease Monkey Wipes and help from great race directors of the Midwest Triathlon Series here in Kansas City, I've got some goodies to pass along.

Quick run down:

1. 10 promo packs of GU chomps! Just the right size for a 20 mile bike or hour run.
2. 2 pairs of VERGE race socks.  Great moisture wicking for training or racing!
3. 1 canister of Grease Monkey Wipes that I reviewed a while back.
4. DVD for trainer ride workouts.
5. 1 HTFU hat and sticker.  They make some sweet triathlon and multisport gear.
6. 3 Gatorade water bottles.  I know some of you have other nutrition sponsors, but you can use these for training and I won't tell them!
7. K-Edge chain catchers.  I know I have issues throwing my chain with aggressive shifting, NO MORE!

Thousands of dollars worth of gear!  Ok, maybe a little less than that, but all good none-the-less!

How do YOU get your hands on this pile of sweet goodness!?

1. To get entered, you MUST comment on this post.  That's one point and if you do each of the following, you get an additional point.  Make sure in the comment you state a way to indentify you, like "Frank in Idaho", and list what you did and your total entries.
2. Subscribe to my Examiner Page.
3. Like my Examiner Page on Facebook.
4. Contribute to my project through IndieGoGo.  $1 to whatever you want to contribute gets you another entry.
5. Sign up for MY email newsletter - delivered once a month.  NO SPAM!
6. Follow this blog on the blogger/google follower list to the left.
7. Like this blog page on Facebook.
8. Follow me on Twitter and retweet "I'm following @TriJayhawkRyan and he's doing an awesome giveaway at http://falkeetriathlon.blogspot.com/2011/02/giveaway.html"
9. Buy from one of my affiliates on my Traithlon Store website.
10. Go to http://www.everymantri.com/ and sign up to get their daily feed, no spam, I promise!
11. Post a link to this post on your blog.

That's up to 11 chances to get an entry, believe it!  If you already have done some of these items, they count!  Just list that you have already completed them and tally the points up!

Entries can be made until 12am, Feb 23, 2011.  That following weekend I will print off the entries, separate them and let R2 pick the winner out of a hat.

Please keep the contributors happy and check out Grease Monkey Wipes and the Midwest Triathlon Series.
Note : I bought grease monkey wipes myself and all else was donated from either my supply or that of the midwest triathon series director.  No sponsors were hurt in the development of this giveaway!

Tuesday Already

Time flies when you are having fun, right?  Something like that.

Let me digress from Triathlon and touch on last night's KU basketball vomit on the court.

Time flies when you watch KU basketball get it's rump handed to it.  That was nasty.  KU just had no interior offense, defense or rebounding.  Basically they didn't show up.  Don't take anything away from K-State, they came to play, finally.  K-State needed a win to keep NCAA tourney hopes alive and beating KU ranked #1 in the country will probably help.

To sum it up, K-State played over their heads and KU underperformed, again.  All the talent in the world can't make up for "want to".  Coach Ryan would have benched the starters for KU and played the bench or anyone from the stands that would have given 100% instead of half ass 65%.

K-State needed to make the game ugly and they did.  Bumped KU on defense, hip bumped defenders off the ball handler on offense.  They disrupted the KU flow and Pullen played out of his mind.  Morris twins, Morningstar, Selby... hello, any KU players want to play?


TRAINING
Last week I wrapped up with:
Biking : 50 miles
Running : 15.25 miles
Swimming : 7000 yards

Thanks to the wife in working with the schedule so I could get an outside run in the 50 degree temps last Sunday!

Forecast of 60+ this week, hoping to get a lunch ride in!

I also kicked off this morning by hitting a 5 hr energy when the alarm went off in hopes of avoiding snooze for an hour.  It worked.  Up after 2nd snooze and I didn't feel any adverse affects while running or swimming.  Need to check ingredients to see if any are "banned" substances...  I don't feel like it gave me a performance boost, just kept me awake and alert.


EVERYMAN TRI
Wrote the latest article about my take on recovery drinks.  Beer bad, recovery drinks good.  =)

Had to do it

This week was a drainer! I needed an off day so I passed on a morning ride and pushed the swim to lunch today. To get going I threw down a 5 hour energy drink. Anyone else try these? It does the trick... but it dies give me a few jitters. I try to avoid it on a regular basis but sometimes you need an extra kick.

Anyone use it when training? Seems a little dangerous to have that much of a rush when training?

TRAINING
Mixed up the swim with some push ups and sit ups between sets. I saw some workouts online that suggested that and never really saw what they were called until a guy in the pool that I know yelled out "RAMBO's! SWEET!". Anyone else heard of RAMBO swimming drills?

Biking : 20 miles - got another ride on tap for the weekend
Running : 6.25 - got another run on tap for the weekend - 50 degrees on the forecast!
Swimming : 7000 yards
Total Time : 4.2 hours


EXAMINER
Early Bird for St Pat's Run
Taking a look at how to be the athlete you want to be and make sure you stay married.  You don't have to be a an ultra athlete to have an interest dominate your time... gamer, working on cars, gambling... who knows what.  It applies to a lot of situations.
And, last but not least some events around Kansas City this weekend.


FALKEE TRIATHLON
Added T MAT PRO and KinEsys sunscreen to the team! Check them out! We are getting geared up for the season and doing a few reviews like Grease Monkey Wipes and The Regimen.

Wednesday Tidbits

So, falling in line, active.com published an article advising triathletes on how to keep relationship discord to a minimum. Sort of ties into my article about divorce and triathlon where I reviewed an intense article about an ironman athlete that alienates his family at times.

I'm not looking to swim the English Channel like this guy, but I've made my fair share of some less than popular choices. Live and learn.


TRAINING
Snow and more snow.  I've planted myself on the trainer and treadmill.  Ho hum.  I'm ready to bust out and this weekend is looking to be around 50 degrees!  Probably won't take the bike out and get it gummed up with road grime, but looking for a nice run!


FAMILY
Ever had a poser on eBay that didn't send what you paid for?  I did.  But to my amazement, eBay now will refund your money if you use their case process.  Keeping my patience, after a week I got my money back.  Score one for the little guy!

That's all for now.  Happy training in the upcoming heat wave!

Rant/Public Service Announcement Tuesday

Lets review pool rules, shall we?

1. A lane generally consists of a 4 to 5 foot wide section of the pool from end to end.  Usually lanes are divided by a rope or buoy system and have a tile stripe on the pool floor.
2. Generally one swimmer will swim over that stripe doing laps.
3. When a lane is full, generally it means that two people have divided the lane and are swimming laps on their side of the lane.  Sometimes people will swim circle laps but this is more difficult if people have differing swimming speeds.
4. If you find that each lane has one swimmer, you have the right to ask someone to share a lane.  They have the right to refuse, but most people won't.  If they do refuse... they have more problems in life than you do or they are swimming butterfly and don't want to clock you.
5. Don't jump in a lane without getting the attention of the swimmer occupying the lane.  Definitely do not start swimming in the lane without asking the first swimmer in the lane.
6. Acceptable ways to get a swimmer's attention:
1. Stand at the end of the lane, verbally ask to share the lane.
2. Tap them on the hand if they do not respond to verbal communication (I know I wear ear plugs for holes in my eardrums so I cannot hear very well).
3. Sit on pool side and dangle your feet to the side of center of the lane.  If they are doing flip turns, it's hard to get their attention.
7. If they do not acknowledge you, move on and ask someone else or wait.  Again, don't jump in the lane and start swimming.
8. If they are already swimming in 1/2 of the lane, they already give permission to share the lane.  Go for it.  If they object, I didn't tell you to do that...

Can anyone think of any others?

Also, check out Scott Askins - Falkee Triathlon member - he set a 10k PR to start his race season (it helps that it was his first official 10k)!

Gotta Love DVR

So we didn't go out anywhere to watch the Super Bowl. We just stayed at home. With a semi-sick toddler, infant and gimpy Mommy, it was the best course of action for the big game. I'll run you through the DVR splits:

• DVR pause started with pizza delivery at kickoff. 10 minutes behind.
• DVR to feed grumpy infant - 10 minute lap, 20 minute total
• DVR to clean up spilled gatorade on floor from toddler - 15 minute lap, 35 minute total
• DVR to feed toddler, 10 minute lap, 45 minute total

There were a few other pause moments, but those were the big ones.  Overall the splits were consistent.  I was hoping to pick up the pace at the end but it just wasn't in the cards.  Nutrition was solid with dominos pizza, gatorade and diet 7up and water.  To get that final kick we had rice crispy treats and cookie cake.

It's all amusing but DVR paid for itself last night!  Figured if I want to watch the game "real-time" I would need to utilize the DVR b/c as most parents know, you can't ignore the kiddos or else they will revolt.  =)  Order of business:

1. Keep kiddos happy
2. Help gimpy wife
3. Keep house from burning down
4. Watching football and commercials

TRAINING
Got the weekend run and ride in thanks to Em working with me on schedule.
Biking : 51 miles
Running : 13.75 miles
Swimming : 4100 yards
8.6 total hours - 3 of it being shoveling snow


RACES
Found my race photos from action sports images for Groundhog Run.  Thanks to Steve in a Speedo, I noticed my pirate/stop watch shot.  Before I started reading his blog, I never really notice that type of stuff... thanks Steve.

I tried out temp tattoos from my sponsors.  They worked ok but they were too small.  Need to run some larger ones off as you can't really make them out.



ARRR MATIE!



Always run with arms up high... not sure why.



See my sponsor tats on left arm?  Me neither, need to be larger.



That's all for today. Today is an off day after 6 days on, need to rest but it's hard to mentally make it ok not to do anything.  =)  Hope Monday treats everyone well!

Sniff Sniff, Good Bye ZIPPS

Ebay auction over, wheels will hit the mail tomorrow. I hope they go to a good home. I'll miss them... moment of silence for the departed.
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OK, enough pity. Moving on. Looking forward to the weekend. Em will be home as opposed to working for various reasons and it'll be nice to get some errands in, kid play in, grocery run in, church and who knows what else! You don't really realize how much you missed goofing around doing stuff around the house with the wife when you go a few weekends without them. =)

Also, check out the new site layout! Old layout was getting stale, I thought. Looking to add some more sponsor and affiliate buttons to spruce it up! Let me know what you think (I'll take CONSTRUCTIVE criticism, so be nice).


TRAINING
I counted shoveling snow as lifting weights. I had to shovel twice as we got 13 inches in Olathe where I live. Plus the snow plow packs a nice dense snow at the end of the driveway when they clean the streets. Good times.

Cycling : 30 miles - another ride planned this weekend
Running : 6.5 miles - another run planned this weekend
Swimming : 4100 yards
Total Time : 6.5 hours - 3 hours of it was shoveling snow...arg


EXAMINER
Rock the Parkway offering training runs and discounts for charity fund raisers!

GIVEAWAY
Collecting some stuff this weekend, hopefully next week!  Stay tuned, tell your friends!


SUPER BOWL
Can I call it that with the NFL owning the rights to the name?  Who knows.  But, I'll be trying to watch while wrangling kiddos and I'm not sure who I want to win.  I think the Steelers will win b/c they have the better defense but Big Ben has just been so off the wall, not sure how I would feel with him having 3 SB rings.


Here's another text convo gone wrong.

Let it Snow?

NO MORE!

I used to like the white stuff (SNOW PEOPLE) but it's gone way too far now.  Eight inches of powder may be good for the slopes in Colorado, but they suck to shovel in Kansas!  God bless the plow drivers but man that stuff they plow up at the end of the driveway is DENSE and HEAVY!


TRAINING
Mostly snow shoveling.  Hoping to get a good treadmill workout tomorrow morning.  Been hectic at home so not sure where I can fit the pool in this week, yikes.

My best friend was my cold weather cycling gloves and the hand warmers I had in the closet.  COLD doesn't begin to describe it.  Definitely ready for spring.

How do you peeps up north do it!?  Maybe you have snow blowers and snow fences....?

I know these last two are dark... and since I was shoveling at 5am, that's the way I want to remember it... not being able to tell what really happened.

EVERYMAN TRI
I found a guy writing a blog that runs triathlons and he completed the P90X program!  I'm curious how he will fair and if he thinks the program benefited his triathlon endeavours.  ps - I didn't pick the story pictures.... =)


EXAMINER
For anyone in the KC area running the Oz race in Olathe in April, sign up asap to get an early bird discount!
Groundhog run review from last Sunday.