Squeezing every last drop of time from a day

How do you get use of every hour of the day?
Say you sleep the "recommended" 8 hours a night.
24 - 8 = 16 hours left
Assume you spend 1 hour total going to the bathroom throughout a day.
16 - 1 = 15 hours left
say you spend 1 hour a day total eating.
15 - 1 = 14 hours left
Spend 1 hour a day showering, personal hygiene.
14 - 1 = 13 hours left
Now, if you have kids, here's where the big chunks come out.
Get two kids dressed and ready for the day (assuming they don't paint themselves or smear vicks vapor rub all over their clothes and need a second cleaning), 1 hour on a good day.
13 - 1 = 12 hours left
Packing kids to go anywhere and getting everyone in the car and on the road, around an hour.
12 - 1 = 11 hours left
If you are looking at a work day, 9 hours at work (if you are lucky when salaried).
11 - 9 = 2 hours left
1 hour to commute to and from work...
2 - 1 = 1 hour left

Now, do you spend that 1 hour relaxing or try to jam in a workout?  Where do you find more time in the day?  Unless you can work less and don't have kids, it comes out of sleep.

That all goes to this point, lets say you take some time off from work for the holidays, you have some stuff around home to get done and someone to watch the kids for a large part of the day.

Lets suppose it's 54 degrees on December 30th.  Lets suppose you jump on the good ole Trek to get some much coveted outside ride miles in... and your shifter lever falls off... at mile 2...

Mail it in and go home?  I THINK NOT!  I may have only averaged 14.5 miles per hour with no way to shift the rear cassette out of low gear for downhills, but by God, I got my ride in!

Shifter lever be damned!  My outside bike ride would not be missed!

Wish I had some mind blowing content today...

But, vacation from work doesn't always equal time to brainstorm and write up great content, gear reviews or about upcoming events.  When you have 2 small children, "free time" isn't really free any more.

Choices while kids visit grandma for the day:
House chores
Write some online content and post
Organize my home office
Go for a bike ride

So, instead of stressing out about some great content to post up and trying to fit training and family time all in, I'm going for a bike ride instead.  Hill repeats in 50+ degree weather are calling my name.  In reality, if I don't stay trained up, what do I fill my blog posts about, right?

Enjoy your time out there!

January 1st This fun run is free provided by Kansas City Track Club

KCTC New Year’s Day Run

Start:

January 1, 2012 10:00 am

Venue:

Athletic Club of Overland Park

Don’t miss this KCTC tradition! This fun run is free provided

by Kansas City Track Club. Run on paved trail for up to

12 miles and then join us for hot chocolate, coffee

and donuts inside the warm Athletic Club of Overland Park

to socialize. If you don’t want to run, the Club exercise

equipment is available to KCTC members at no charge

that day. Just show up and sign a waiver that morning!

Free Photos From www.SeeKCrun.com

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.

Westport St. Patrick's Day Run - Dec. 31st Price Increase

		PRICE INCREASE SATURDAY, DEC 31st $AVE $OME GREEN!
The KC Track Club 34th Annual  Westport St. Patrick's Day 4-Mile Run     Westport Rd & Pennsylvania Ave / Kansas City, MO Saturday,  March 10 / 10 a.m. CLICK HERE TO REGISTER CLICK HERE FOR MORE INFO  START 2012 OFF WITH A BANG!    NEW THIS YEAR: All pre-registered participants will receive a green event t-shirt Awards for top 3 male & females in each age group  Awards for most creative costume Kids Fun Run @ 11a.m. and more

Who turned on the fast forward?

So Christmas came and went so fast... I have whiplash.
It seems like only yesterday we were thinking, "when are we going to head to the pumpkin patch and get some pumpkins for Halloween?"  Suddenly it was Halloween, Thanksgiving and Christmas before you had time to pull your pants up in the morning and brush your teeth.

I'm sure tacking on training before work or during lunch, working 9 to 10 hours a day and then having 2 young children at home has nothing to do with time moving so fast.  I remember when I was a kid, it was all I could do to pass the boredom of waiting to open Christmas presents and then sit around a play with them for hours on end until school started back up.

Now, it's all I can do to balance the checkbook and pay the bills before I have to go back to work after the holidays.

Has anyone found the secret to slowing down time?  It seems we are all obsessed with working and doing out job to make ends meet, that we work ourselves to retirement and miss out on opportunities to sit back and enjoy it.  Maybe it's just me.


Training, what training?
I'm cheating and counting Monday's 10 mile run as last week.  Otherwise, last week was anemic with the flu on Thursday and Christmas on Sunday, and I took Monday as a rest day.  I'm hoping to make this week count with taking most of the week off from work, I should be able to get in some good runs and rides.  Weather is looking good for a possible outside ride.  We shall see if the stars align and allow me to get on the pavement with the bike.

Maybe I can get in some quick 20 minute workouts I found HERE.

Last week's totals:
BIKING - 52 miles
RUNNING - 16 miles
SWIMMING - 1500 yards
TOTAL TIME - 06:29

Hoping to start the upward trend on time.  =)

Happy Holidays

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.

Rock the Parkway Sale

Take advantage of the early bird rate and
sign up today for Rock the Parkway!

Save some cash and sign up for the 2012 Rock the Parkway Half Marathon and 5K today! The early bird rate for the third annual Rock the Parkway race is only available until December 31. Registrations are way up and the 2012 event is likely to sell out, so sign up now to secure your spot for only $25 for the 5K and $50 for the half marathon.

Rock the Parkway will be bigger and better than ever in 2012, featuring an even better course, high-quality shirts, awesome medals and a great selection of food! We’ll have more live music on the course, at the Race Expo and at the finish! Check out updates to the Rock the Parkway website and follow us on Facebook to stay in the know!

Rock the Parkway kicks off the new Heartland 39.3 Series — three half marathon events in and around Kansas City over four weeks. Get details on this new race series!

Registration is now open for FREE Rock the Parkway Groupie Runs, beginning on January 8. Coach Dina Myers will lead the runs, designed to help 5K and half marathon runners and walkers of all ability levels reach their goals at the race in April! Sign up for this weekly running group here and follow them on Facebook for more information.

Imperial Motion Flash Sale - Get Up To 60% Off Hoodies, T-Shirts & More At TheClymb.com. Expires 12/23/2011 At 9AM PST. 


There is still time! 2-Day FREE Delivery on  North Face, Marmot, Patagonia, Arc'teryx and Vibram Five Fingers orders over $75. Orders must be placed before Noon 12/21/2011.  Hurry and shop now at Shop-Denali.com

Holiday Special! Save 25% off orders over $99 at OnlineShoes.com! Plus FREE shipping. Use code 1EGGNOG at checkout. Hurry, offer ends at 4:30 pm Tuesday 12/20!


Adventure Footwear Blowout Event! Up To 60% Off Retail On Footwear By GoLite, Aku, Ahnu, and Zamberlan

Coal Flash Sale - Save Up To 60% On Men's & Women's Headwear At TheClymb.com.  Expires 12/22/2011 At 9AM PST. 

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.

TSO wasn't what I expected and holiday bike riding safety

So the wife and I ventured out to see TSO last night.
You know, Trans Siberian Orchestra... the instrumental guitar jamming Christmas music show.  Well, I wish the advertisements didn't play just the cool songs and let you know you might get sleepy during the solo low-keyed songs.  It's like those movies that show the great previews in commercials only to watch the movie and they showed the best parts in the commercials for the movie.  They have 3 good radio songs that rock out and include a cool laser and light shows (that coincidentally might not be good for people that are prone to seizures brought on by flashing lights).  The rest was a gentleman performing a "narration" of a story between performances and while great performances, they were less the energizing solos.

That mixed in with the fact they started 40 minutes late due to technical problems... and our generous baby sitter needed to go to work the next day so we had to leave before it was over.  It wasn't what we expected and actually a let down of sorts.  Sad.  Has anyone else been to TSO?


If you have small kids, you know the Christmas tree needs protection...
But, when your wife works weekends and your son gets up at 6am when you were planning to ride your trainer before the kids got up, you have to improvise.  Remember using or seeing the playpen fence around the tree to protect it from the kids?  Well, when you jam in a trainer ride at nap time, the last thing you want to do is stop mid-workout.  What to do?  Borrow the pen to protect the kids from moving parts so they can play and you can finish your ride.  Or, is it protecting your bike from your kids?  You be the judge...

Sure West comes to a neighborhood near us...
And mangles the pavers at my gate to my backyard.  I try not to obsess about my yard, but I also try to keep it green and alive.  Two big dogs and 2 kids present a challenge to keep your yard from becoming a mud ball.  Grass is my only defense.  So, it was rather frustrating when Sure West comes in and decided to bring their auger into my yard to drill cable in the ground.  The couple ton auger mangles my pavers and left gouges and a mud pit in my yard where they sparingly threw some seed on to cover.

I know it's in the name of progress, but if you want people to buy your service, better treat them right when you tear up their yard to bring the service to them.  Just saying...

Sadly this post looks like a complaining fest, but better posts to come this week.  Life isn't all roses, but I did have a nice 10 mile run Sunday and more about that later this week.

Kansas City Track Club Newsletter

JIM REEDS TURNS 90

Jim Reeds, a longtime member who started running at 60, has just turned 90! Jim is now in hospice care at Bishop Spencer Place (York wing). Even though he can't walk and has great trouble talking, he enjoys visitors and would like to hear about races and see old running companions.

ALAN POISNER NAMED RACE WALKER OF THE YEAR Alan Poisner, a long time member of the KCTC has been chosen as the USATF National Race Walk Committee's Race Walker of the Year for his age division (age 75-79). He won a gold medal at the USATF Indoor, 3,000-meter walk in Albuquerque in March, took gold at the National Senior Games in Houston in June (1500 meters and 5K); and earned three golds at the World Masters Athletics Championships in Sacramento in July (5,000 meters, 10k and team 10k). Congratulations to one of our own on such a wonderful accomplishment!

THE KANSAS CITY TRACK CLUB's 34TH ANNUAL ST. PAT'S DAY RUN Please Join us for the 34th Annual Westport St. Pat's Day Run on March 10, 2012 at 10 AM. This fun 4 mile run/walk begins at the intersection of Westport Rd. & Pennsylvania Ave and takes you through the heart of Westport. Proceeds benefit the Bacchus Foundation. REGISTER HERE

RUNNING ON SOLID GROUND The KCTC is excited to announce that starting in January it will offer a series of clinics on the foundations of running: Running on Solid Ground. Experts in a wide variety of fields including: nutrition, running form and injury prevention, current trends in running, performance enhancements and psychological effects, how to dress from the weather will present how to become a successful runner no matter what your goal is! Stay tuned for a complete schedule of clinics!

ST. PATS 4 MILER & B2B NAMED STATE CHAMPIONSHIP RACES We are pleased to announce that our annual Brew To Brew race has been named as a State Championship Race by the Road Runners Club of America (RRCA). According to the RRCA: "The goal of the RRCA Championship Event Series is to shine a spotlight on well-run events and to award top performing runners in the open, masters (40+), grand masters (50+), and senior grand masters (60+) categories for both men and women at the National, Regional, and State level to RRCA member clubs and events to promote the sport of distance running."

WEEKLY RUNS WITH THE TRACK CLUB New Running Opportunities: Ryan Rogers is a KCTC ambassador & coach for a youth running club. He is offering free training sessions to KCTC members. Every weekday 5pm at Independence Middle School, corner of 23rd St & Speck Rd. Just show up ready to run at whatever sessions work in your training program. Contact Ryan- rrrogers@ejcrunnerstrackclub.com Mon- Distance-50% of race distance Tues- Speed endurance-repeats of 1000m & under Wed- Anaerobic Quality Workouts--Repeats anywhere from 1600m to 2400m @ 80-90% of target time Thurs- Speed Fri- Fartlek or Tempo runs Joel Grimmett & John Olson, KCTC ambassadors are leading a new group run. If you want to contact Joel- joelgrimmett@att.net Start Date: Sun. 11/20/11 at 9:00 am. Where: Price Chopper at 159th & Mur-Len. Course: Out and back on the running trail so any distance of run can be achieved. There are bathrooms and a Starbucks in Price Chopper Click for details about the many group runs available: Sunday Long Runs in Prairie Village-7:30am Hen House parking, 71st & Mission Road Sunday Northland Runners- 8am check for location. Sunday In Independence- 6:30am at the old O'Charlies restaurant behind Cold Stone Creamery. Monday New Runners Class- 5:45pm at Garry Gribbles Running Sports, Ward Parkway Center. Monday Night Run in Waldo- 6pm Meet at The Waldo Well Monday Mud Babes- 6pm Shawnee Mission Park Tuesday Intervals Prairie Village- 5:30pm SM East High Track Tuesday Northland Run- 5:30pm at Macken Park, North KC Wednesday Night Run- 6:15pm at a different location each week. Thursday Morning on The Plaza- 6am at M&S Grill Thursday Leawood Runners- 5:30pm at Elite Cycle, Mission Rd. Thursday Northland Run- 5:30pm at Macken Park, North KC Saturday Near The Plaza- 7:00am Aixois at 55th St. & Brookside Saturday Downtown- 7am Panera Bread, 2405 Grand, KCMO Saturday Lee's Summit- 7am Gusto Coffee, 3390 Fascination Dr Saturday Liberty- 8am Buffalo Wild Wings, 9207 NE 152 Hwy Saturday Long Trail Run in Lawrence- 7am Clinton Lake. Every Day of the Week Trail Runs- (off-pavement) with the Trail Nerds or Mud Babes

Thoughts at the gym and some deals

So work and home is in full force right now, so for today I will have to tide you over with some deals through my affiliates.

Next week should bring some reviews on gear and other random thoughts.

Like... why is it that you see the same guy at your gym every time you're there, and he appears to be putting effort into walking the treadmill, swimming, etc, but he's just the same size and appearance as he always was.  Is that defeating the purpose of the gym if you don't improve yourself?  Maybe I'm thinking about it wrong...

50% Off Vibram FiveFingers Exclusively At LeftLane Sports! Shop Now, Sale Ends 12/23.

There is still time to get Guaranteed FREE Delivery on orders over $50 placed before 12/20/2011. Hurry and shop now at Shop-Denali.com

Sockguy Flash Sale - Save Up To 55% On Ski, Snowboard & Running Socks At TheClymb.com. Expires 12/19/2011 At 9AM PST.

Sierra Trading Post - 30% Off and Free Shipping on Orders over $100. Valid December 16, 2011.





Last Call! Monday Only Get 20-30% OFF (Almost) Everything at EMS.com. Shop Now!

Get $100 OFF any LifeCORE Fitness Elliptical. Use coupon code HOLIDAY100. . Coupon Code: HOLIDAY100

Some sales and odds and ends

Coleman Flash Sale - Save Up To 50% On Camp & Backpacking Meals At TheClymb.com.  Expires 12/19/2011 At 9AM PST. 



Get a FREE Gore Windstopper Blanket With the Purchase of The North Face Summit Series Item at EMS.com. Shop Now!

53% Off Danny Shane Cycling Apparel At LeftLane Sports! Shop Now, Sale Ends 12/21.

Mountain Khakis Flash Sale - Exclusive Member Pricing On Men's & Women's Clothing At TheClymb.com.  Expires 12/19/2011 At 9AM PST.

Kansas City Track Club New Years Run

 

Gifts for Men plus spend $150 or more and receive a Free $30 Gift Card! Shop now at Shop-Denali.com. Use Coupon Code: 30GIFTD when checking. Now until 12/19/2011. Coupon Code: 30giftd

Swim thoughts with Swim Meister Tony

Hey Swimmers,

I hope you had a chance to catch some of the US Winter Nationals. The NBC broadcast was pretty short, but it was great to see some of our best swimmers are in great shape in their preparation for London. If you watched you may have seen a promo for Duel in the Pool. The US team will take on an All-Star team from various European countries in a duel meet. That will be on NBC December 17 from 1:30-3:30, and some of it will be live broadcast! Meet Website

There is really nothing set in stone on upcoming local events, but there are some things that are going to happen, details are just being finalized.

New Years Day; I heard through the grape vine Prairie Life in Olathe is doing 100 x 100 yards on 100 seconds

January; Lawrence Masters Meet, this is usually the 2^nd or 3^rd Sunday morning in January at Lawrence High School

March; Roeland Park All Relay Meet

Spring; Long Course Meet in Lees Summit

Below is the Streamlines newsletter.
· Plyometric training is great for increasing your speed in the pool.  Read more...
· Online coaching is a great new benefit of USMS membership.   USMS Discussion Forums
· And about USMS membership, sign up now for great discounts!  View program benefits

I know it’s tough with erratic holiday schedules, but try to disrupt your routine as little as possible. In fact schedule a little extra exercise to make up for all of the goodies you put away. You’ll feel much better if you start the new year the same shape and size you were just a few weeks prior!

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