Wednesday, April 2, 2014

Kona Project Update: "Spring Fever"

Is it here, or isn't it?  I'm talking about Spring.  This past Sunday it snowed, and I did my 4 hr ride on the trainer in my basement.  Yesterday, Tuesday, it was 75 degrees outside.  It's the time of year where Mother-Nature can't decide what she wants.  However, there are undeniable signs that spring has sprung. 
  1. 75 and sunny! 
  2. Baseball is back!  The Buccos won their Home-Opener in walk-off fashion as Neil Walker hit a solo homerun in the bottom of the 10th to beat the Cubs.
  3. And, racing season is here!!!
While my first race of the season is still six weeks away, May 18th in Columbia, MD, some of my friends have already had the races of their lives. 

Two weeks ago, Kim Schwabenbauer and Bruce Jenkins posted career days at the Asia-Pacific Championships in Melbourne, Australia.  Kim finished on the podium as the third female pro with a time of 9:10:06 and Bruce set an Ironman PR with a time of 9:46:29.  If that wasn't impressive enough, last week at Ironman Los Cabos, Beth Shutt finished as the 4th female pro with a time of 9:32:28.  Wow!!! Congratulations to each of them.  They are dedicated athletes that put in the time and energy, and they are seeing it pay off.

These inspiring performances, along with the warmer weather, has provided added motivation and energy for me.  My training has been going well, but there is plenty of work still to be done.  Working with Coach Chad, I continue to train smarter and harder than ever.  I've dealt with a few bumps along the way adjusting physically to the increased workload and intensity, but seem to be getting stronger in all three phases, as I prepare to compete with the best in my age group at Eagleman 70.3 on June 8th.

Monday, March 3, 2014

Kona Project: "A Week in the Life of...Day 7"

Friday 2/28/14

4:10 am: Wake-Up

4:55 am: Swim
3000 yds (1000 WU, 5x50, 3x400, 5x50, 300 CD) working on some faster effort/intervals.

5:55 am: Shower & Dress

6:05 am: Head home

6:20 am: Arrive home
Help get the boys ready for school.

6:46 am: Out the door

7:15 am: Arrive at Daycare
Laura and I drop the boys off.

7:35 am - 3:03 pm: School/Work Day
It's Friday!!!

3:35 pm: Pick-up the boys at Daycare
Always the best part of the day!

4:15 pm: Arrive home

4:45 pm: Tempo Interval Run
9.24 mi outside w/ 2x3 mi intervals (Avg Pace/mi - 6:33, 6:43, 6:28 & 6:48, 6:49, 6:29)

6:15 pm: Shower & Dress

6:40 pm: Dinner at Outback Steakhouse
Thanks to my Secret Santa for the giftcard!

8:00 pm: Bath, Books, Bedtime

9:00 pm: Lights-out for me too!
And it will all start over tomorrow morning...

Friday, February 28, 2014

Kona Project: "A Week in the Life of...Day 6"

If you've read my previous posts this week, you know there is a lot of routine in my day when it comes to family responsibilities.  I'll try to be brief on those topics, but if you have kids, whether you're a triathlete spending a lot of time training or not, you know that family has to be the number one priority.  In fact, I wouldn't want it any other way!

Thursday 2/27/14

5:30 am: Wake-up
My alarm was set for 5:50, but Luke woke-up.  I convinced him it wasn't time to wake-up and he went back to bed until 6:00.  When I went in to wake him, he sprung out of bed!

6:30 am: Out the door
Laura got Matty ready while I got Luke ready.  No surprises to report.  We're way ahead of schedule today.  Laura and I drove separately because she was picking the boys up early to take Matty to his helmet appointment.  He wears a helmet to correct a flat spot on the back of his head.  I think it makes him even more adorable.  He looks like a football or hockey player.

7:20 am - 3:03 pm: School/Work day
I used some comp time to leave school at the end of the school day so I could get a jump on my workout.

4:30 pm: Bike ride on trainer
2 hour ride with 7x5 min with 2.5 minutes between intervals.  The first 3 intervals 260-280 watts and the last 2 290-310 watts.  My average watts for the 7 intervals were: 276, 282, 281, 308, 311, 311, and 309.  I am very happy with this workout!

Laura took care of the boys with some assistance from her mom for part of the time.  Laura also made dinner.  Thank you!

6:45 - 7:15 pm: Dinner and Clean-up

7:15 pm: Bath, Books, and Bedtime
Luke wanted to read a book about Thanksgiving, then Easter, then Halloween.  I put the nix on Halloween.  He said we would read it when we got Trick-or-Treating again.  I agreed.

8:00 - 8:45 pm: Relax
I watched a little of "Step Brothers" with Will Farrell.  Stupic funny is exactly what I needed.

8:45 pm: Lights out!

Kona Project: "A Week in the Life of...Day 5"

Wednesday 2/26/14

5:50 am: Wake-Up
I got myself dressed and ready for work.

6:00 am: Luke awakes
I got the little man up, dressed, and brushed his teeth.  A month and a half ago this was quite the chore, but ,thankfully, Luke is much more cooperative now.  He actually wants to get dressed.  It probably helps that we let him pick out his clothes for the most part.  This means we rotate between spide-man and Lightning McQueen t-shirts. :)

6:20 am: Matty awakes
Matty's pretty easy to get ready.  Wake him up, change his diaper, dress him, and put him in the carseat.  Laura feeds him every morning at 5:00 am so we don't have to worry about that.

6:30 am: Out the door
We had to leave early this morning because Laura has a class council meeting at 7:30.  So I drove, dropped her off at the High School, and took the boys to daycare.

7:15 am: Drop boys off at Daycare

7:25 am: Chik-Fila
A quick run through the Chik-Fila drive thru for a couple chicken biscuits.  When I went to Duke in college, I was exposed to chicken for breakfast.  At first, I thought it was peculiar, but now I don't think twice about downing a chicken biscuit. :)

7:40 am - 4:00 pm: School/Work Day
We had a few minutes left in one of my College Prep Math classes so I struck-up a conversation with my students about their other interests...besides wanting to be the next great mathematician.  It's amazing how we can get caught-up in the routine of life and forget to take the time to get to know and understand the people around us.  Each of my students has something they enjoy and are even passionate about.  It may not be math, but developing a respectful and appropriate teacher-student relationship can make the time we spend together in math class more valuable and more enjoyable.

4:15 pm: Pick-up the boys from daycare

4:50 pm: Arrive home
The original plan was to do my seven mile recovery run when we got home.  However, Laura's mom invited her to go to dinner along with Laura's grandma, G-Mamma.  So, I had to be flexible.  Here's how the evening played out...

When we got home, Laura fed Matty and I went outside to pick-up the dog waste that had piled up over the past month with all the snow.  Laura headed out to dinner about 5:15.  I fed Porter and decided I was going to sit on the floor with Matty and watch some TV with the boys.  Well, Matty pooped.  So I took him upstairs and decided to give him a bath.  After that, we came downstairs and I fed him some baby food.  During breaks from feeding Matty I started to prep dinner for Luke and me.  I made salmon burgers on the stove and microwaved a steamfresh bag of peas.

6:00 pm: Dinner time
Of course, Luke didn't want to eat the salmon burger.  He wanted chicken.  I tried to tell him it was chicken and in fact, it was the chicken that "Sid the Science Kid" eats.  He took one bite and asked for chicken nuggets.  So I microwaved some chicken nuggets for him.  I had my open-faced salmon burgers (2) with guacamole and cole-slaw on top.  Luke had his nuggets, and Matty had some baby puffs.

6:30 pm: Clean-up
While I cleaned-up from dinner, Luke played and Matty sat patiently in his high-chair.

6:45 pm: Bottle
Matty was looking tired so I figured I'd give him a bottle and put him to bed early.  I changed him into his PJ's, sat down on the couch with Luke, and fed him the bottle.  It was a seven ounce bottle, and after four ounces, I held Matty up for the usual mid-bottle burp.  He burped and then threw-up all four ounces.  It went all over me, the couch pillow, and his PJ's.  I froze in shock for 10 seconds thinking to myself, "you have to be kidding me."

Luke asked why I was taking my clothes off in the living room, as if the answer wasn't obvious I thought.  I changed myself and Matty and put everything in the laundry room.

7:15 pm: Matty goes to sleep
After the throw-up incident, Matty had to be rocked to sleep.  With Luke on the foot stool playing with my legs, I rocked Matty to sleep in his room and put him to bed.  One down, one to go.

7:30 pm: Bath, books, and bedtime for Luke
This went to plan.  Luke was cooperative, and we had fun.  One of the books we read was Luke's favorite, "Bedtime for Bear."

8:20 pm: 7 mile run
Laura got back from dinner about 8:15.  I was already dressed for my run.  Since it was a recovery run and Porter was standing at the door, I took him with me.  It was cold (about 20 degrees) and dark and the last thing I wanted to be doing at this time.  But, there is a goal, and I want to achieve that goal.

9:30 pm: Recovery
Porter and I finished our run.  I showered and sat down for a recovery snack before bed.  A glass of chocolate milk, a banana with peanut-butter, and a chocolate chip cookie.  Hmmm.  I watched a few minute of TV while I snacked and then headed to bed.

9:45 pm: Bedtime
I spent 15 minutes reading the Jordan Rapp article in the most recent issue of Lava magazine and then turned off the lights.

Thursday, February 27, 2014

Kona Project: "A Week in the Life of...Day 4"

Tuesday 2/25/14

4:10 am: Wake-up
Not everyday can be a day off.

4:50 am: In the pool
3000 yds (300 WU, 600 build, 2x300, 3x200, 6x100, 300 CD)
Good swim!

5:50 am: Out of the pool
Shower and dress for work at the gym.

6:05 am: Leave the gym
Eat a Cliff Bar and drink the rest of my Gatorade to hold me over till breakfast in the car on the way to work.

6:20 am: Arrive back home
Get Matty and Luke dressed.
Feed Porter and let him out.
Pack-up the car full of kids, bottles, school bag and lunch.
Grab breakfast to eat in the car.

6:55 am: Off we go!
We're running a little late today.  I hope we hit green lights.

7:25 am: Arrive at KinderCare
I drop-off Matty today and Laura walks Luke to his classroom.  Laura takes too long to drop Matty off.  It's a mother thing I guess.  We don't have time to wast today.

7:40 am: Arrive at school
Whew! We must have hit every green light.

7:45 am -3:45 pm:  School day/Work day
Honors Geometry class is working on a Ractrack Geometry problem where they have to calculate the "headstart" the runners in lanes 2-4 of a four lane track for an 800 m race where the runners stay in their lanes.
College Prep Math class is reviewing/relearning Area and Circumference.

4:15 pm: Pick-up boys at Daycare
I get Luke and Laura gets Matty.  Off we go!

4:50 pm: Arrive home
Feed Porter and let him out.

5:10 pm: On the bike
1.5 hour endurance ride on the trainer.
Laura bathed both boys and fed Matty while I was on the bike.  Awesome!

6:45 pm: Dinner
Left-overs.  Remember that Sir Pizza from Sunday evening.  Oh yeh.  And the ChimiChangas.  Quick and easy!

7:15 pm: Clean-up

7:40 pm: Books and Bedtime
Luke and I read a Counting Numbers book and an Animal Sounds book.

8:15 pm: The Bachelor
Since tomorrow's schedule is a 7 mile recovery run, I don't have to wake-up early.  So Laura and I got to enjoy another one of our shows.  Well, more hers than mine, but I like watching it with her.  Juan Pablo has been an interesting choice for the Bachelor this season.  He took some heat from Andy this week, and there is more on the horizon next week when, "The Women Tell All" episode airs.  Oooh!

9:30 pm: Bedtime