A Day in the Life of the Freds -- Our Christmas Trees

So now that Thanksgiving is over and we are headed full-steam ahead to Christmas and Karen and I are in taper mode what better time than now to get a Christmas tree for the house.  We set out one afternoon and came back with two.  They are named Fred and Fred Senior courtesy of Chico and Karen

So we cut Fred(s) down, put Fred(s) in tree stands and then decorated the Fred(s).  Chico did his all on his own and well....it looks great.  Happy Holidays Everybody.

Training - Today was a 30 minute run that included 4 x :90 pick-ups with 3 minute recovery.  I started at a 9:40/mile pace for the first 12 minutes then the first pick-up was at 6:30/mile and so was the second.  Recovery was back to 9:40/mile (almost felt like I was walking after the pick-up.)  I then quickly realized that this is taper mode and not all out mode so slow it down.  Next two pick-ups were at 7:30/mile (slower but still faster than the marathon pace needed for 3:29 -- I CLEARLY DON'T KNOW HOW TO TAPER)  Finished up with a 3 minute run at 9:40/mile pace followed by an 3 minute walk at 18:00/mile.  Done for the day.

Giveaway - Don't forget that I am running a giveaway for The Distance:  A Triathlete's Journey.  Entry rules are on the right hand side toolbar.

I will also be conducting a giveaway after the marathon on Monday December 6th of The Long Run by Matt Long and Charles Butler along with 17 Hours To Glory.  Both great books and I will have rules for that giveaway on Monday and it will be a pay it forward type of giveaway.

It's Taper Week

So we all know that we must rest our bodies and especially our minds before a race.  The word taper can bring about thoughts of 'have I done enough' or 'man, I really need this rest right now.'  Either way it is unavoidable and if you don't taper you are running the risk of throwing all your hard work down the drain.

With that in mind I have finally succumbed to the idea of taper.  The idea that my coach has prepared me for this race.  The idea that my body is physically ready and I can use this week to get mentally ready.  Use this week to review the splits that my coach has prepared in order to reach my goal time of 3:29.  I have looked at my schedule for this week and it is all 30 minute taper runs.  Tomorrow involves 4x90 intervals, then Wednesday has 3x90 and Thursday is 2x90.  Friday is off and then Saturday is a quick 30 minute 'jog.'

Today was to be a 45 minute recovery spin but last night my legs felt very heavy from the 13 mile run on Sunday.  I sent a text to my coach and asked if I could do a 1,000y swim in addition to the 45 minutes spin.  I positioned it as a 200y W/U, 600y M/S, 200y C/D.  She said yes to that and I felt great about it.  The swim really help loosen me up in terms of the non-pounding.  If you have been reading my blog since mid-September you know how much I am a sinker and not a swimmer so for me to ask to do a swim was big, and one that my coach probably just jumped on to get me in the water.

I got up at 4:30am to have some breakfast and hit the pool by 5am.  I was sitting down having some toast and coffee when the lights flickered.  Thought nothing of it, and headed to the gym.  The gym is pitch black but I look in the window and I see people in there so I say....let's go.  In I went and looked in the pool and there were people in there.  I got in the water and probably had the best swim I have ever had.  I did the 200y W/U in 4:06, then I did 500y in 10:04 (500y instead of 600y you are asking....well the coffee didn't want to stay inside me so I went to the restroom) and then the 350y finale was 8:07 (350y you ask?  Yes, I can't keep count in the water....Caratunk Girl has provided me with a device that I STILL have not purchased.)  All in all I had a great swim in terms of time.  For me to do 2:07/100y is a slight miracle and I loved it.

Got out to get on the spin bike for 45 minutes and they kicked us out of the gym.  Oh well, do the 45 minutes at home on the trainer.  Rocked the trainer while reading a book to a tune of 7.7 miles.  Very slow but just what the doctor ordered for my legs.

I come home from the coffee shop where I stage my Marathon Makeover office.  I am prepared to relax and put up a post regarding tapering and my recovery needs when I checked the mail.  Uh-Oh.....big mistake.

In the mail was this:

2010 Hawaii Ironman Commemorative Issue of Lava Magazine

How am I supposed to relax now?  Stories of going long.  Pictures of elite athletes.  Discussions of new gear.....SERIOUSLY I am supposed to relax right now and not jump on the bike and pedal to the wheels comes off....so that I can buy a pair of Zipps that were in the magazine?  REALLY?!?!?!?!?

In addition to that you may have asked what was I reading while on the trainer.  Well I am reading this currently:

The Long Run by Matt Long with Charles Butler

I am more than halfway done with it and it is so moving, inspirational and just a great story of the human spirit.  It makes me want to go out there and run, and swim and bike because I can.  Because I am healthy.  Because I am a triathlete.  Because I am an example to those who say they can't.

AAAAHHHHH.......This taper just got harder.

But let me say this....This book is so good that I am thinking of doing a giveaway of this book along with 17 Hours and ask that the winner pay them forward and host a giveaway of them as well.  That is how good these books are.  Be on the lookout for that giveaway in a week or so so that I can get it to the lucky winner in time for Christmas.

BUT in the meantime take a look at the right side-bar for my current giveaway for The Distance:  A Triathlete's Journey.  Great movie that will also motivate and inspire you do to great things.


By the way here is my recover:

Week In Review - 11/28/2010

We are officially less than one week (albeit barely) from the Dallas White Rock Marathon and I am very very excited and prepared.

Today I had a 13 mile EZ run scheduled.  I had originally asked my coach if I could run 8:10-8:20/mile pace for the 13 since the 3:29:00 goal is a pace of 7:58/mile and she just laughed at me.  Told me I was in taper and needed to run 8:25-8:30/mile pace.  So with that in mind I set out to run my 13 at White Rock which is 9 miles and is actually part of the marathon on Sunday.  Plus it is essentially my home course.  I have no idea how many miles I have logged there but it is too pretty to not run at.
 
I got out there and started running.  First mile was at 8:21 pace and then the pooh-pooh police showed up and had me stop.  The porta-potty's at WR are not great to say the least but you gotta do what you gotta do.  I did not stop my Garmin since if this were the marathon the clock doesn't stop.  Well my 'pace' for mile 2 was 9:52.  Figure a 1:30 potty break.

Got going again and my legs felt like cinder blocks but I dug down deep.  I finished the 13 miles at an avg pace of 8:38/mile and went back to an old mantra while I was out there:

I AM A MACHINE

I used this mantra while living in New York and always told Karen that she could never beat me b/c of this.  If she would get close I would just turn on the machine and go harder and longer.  It worked and I broke it out today and here it will stay with me through the marathon.

Weekly Stats:

Swim - 5,550 yards in 2h11m8s.  Pace of 2:11/100y which always includes rest so the pace is getting faster.

Bike - 35.84 miles in 1h58m55s.  Speed of 18.08 mph

Run - 30.82 miles in 4h42m36s.  Pace of 9:10/mile

Strength/Core - 2 hours.  This included 2 attempts at the Bridges of Kenya from Kristin White's interview.  Let's just say barely paid the toll to cross this bridge, but I can already feel the benefits of this core workout.  If you are successful at crossing this bridge let me know.  It's tough.

Family Fun:

Besides that holiday of Thanksgiving we had a great week.  We went to the square in McKinney, Texas which is truly an old town that you would see in a movie.  Historic homes.  Historic Buildings.  They were having a Christmas Tree lighting and doing all sorts of kid friendly things.  Pics are below.

And today we are going to go and cut down our Christmas Tree.  I will post pics of that event tomorrow or later today in this post.

Giveaway:
I am running a giveaway for The Distance:  A Triathlete's Journey and you can click on the link on the right side bar to enter.

Giveaway ends at 5pm CST on Friday December 3rd.

Black Friday Giveaway and Black Knight Virtual 10K

Today is 'Black Friday' here in the US (This blog is followed in Canada, Japan and the UK amongst other countries) and while everybody is out shopping I am sitting in my living room with SportsCenter on and typing a blog post about a giveaway that triathletes, those with triathletes as friends/family, or any endurance athlete will want in on.

I am giving away a  copy of the movie 'The Distance: A Triathlete's Journey' a film by Richard Ratay but before I provide you with the rules I want to provide you with a review of this movie.

I saw an ad for this movie while cruising through FaceBook and it captured my eye immediately because I had just decided that I was going to compete at the 70.3 Ironman California.  With my eyes now set on the prize I needed to know what I was getting into and this movie seemed like a great way to do that.

Once the movie arrived in the mail I immediately popped it into the DVD player and watched with my mouth open.  The movie follows 3 ordinary people, all from different backgrounds, preparing to do the extraordinary.

You are introduced to a newlywed who is expecting his first child just prior to the race and also loses his job.  There is the mother who is trying to balance life as an athlete in training and a family.  Then there is the college student who has all the temptations of college life around him.

In addition to the fact that they have all of these issues in their lives that they have to try to control, they have the issue of the weather that they cannot control.  These athletes are training during the winter in preparation for Ironman Wisconsin.  Running in the snow, riding the trainer indoors, and laps at the indoor pool are seen throughout this movie and is something I can now relate to.

I have watched this movie in full twice since I received it.  I have seen portions of it during training that helped motivate me and keep me moving.  It helps to make my training easier when I see that others have it harder or find a way to balance it all.

This movie is not about the elites or those turning pro.  It is about you and I.  The age-grouper who wants to reach for the stars and achieve their dreams.  You will go through the ups and downs with each of the athletes.  You will relate to each one in a different way.  You will smile proudly as accomplishments are achieved and you will get upset as setbacks are evidenced.

Doesn't that sound like any really good movie that deserves nominations for awards?  This movie has it all and the best part is that it is real life and a life that we can all relate to as we have put one foot in front of the other on our own journey.

Rules for entry into the giveaway. 
Post a comment for each item to maximize your chances to win this terrific movie:
1- Be a follower or become a follower.  (This is for those that read my ramblings and still come back.)

2- Go to The Distance: A Triathlete's Journey and watch one of three videos.  Tell me which you watched and your favorite part of the video

3- Leave a comment on The Distance: A Triathlete's Journey stating why you want to win the video and let them know that you came for the Life of An Aspiring Triathlete blog giveaway.

Extra entries can be earned as well.  Let me know about the following with separate comments:
1- Like Marathon Makeover North Dallas on Facebook.
2- Follow Marathon Makeover North Dallas on Twitter
3- Post a banner and link to Marathon Makeover on your blog (let me know you did this so I can review it.)
4- Tweet using @MMNorthDallas in the tweet that this giveaway is going on
5- Post on your blog
6- Post on your Facebook account that this giveaway is going on using either @jason.bahamundi or @marathon makeover north dallas in the announcement.

That means you can have 9 entries to win this terrific movie.

Winner will be chosen via Random.org on Friday December 3rd at 5pm CST.

*Disclaimer:  I was not paid to review this movie or to give it away.  I approached Richard and asked if he would be willing to give away a copy of his movie and agreed.

Let's just make this an all Black 'Friday' with the virtual race being run by the Black Knight.

RUN WITH THE BLACK KNIGHT

Click on the link above to enter but essentially run a 10k (can be part of a larger run) and wear black of some sort during the run and then let B.K. know.  Simple.

Here is my pic of my Black Knight entry.

Me in my black PRR racing shirt, Coach C and wife Karen after
YMCA Dallas Turkey Trot 2010.



Thanksgiving - 11/25/2010

Today is Thanksgiving and while I am out running the Turkey Trot and then sitting down with my Texas family to a terrific meal I wanted to say Thank You to all of you that follow my blog.

I especially wanted to thank each of you that participated in my interviews.  I had a blast talking and emailing with each of you and you have taught me more than you can imagine.

Here is the list of those that I had the privelege to speak with over the past two months along with a link to their interview:   

Claudia Spooner - Interview

Jeff Bennett - Interview

Elizabeth Whittmaack - Interview

Megan Wiseman - Interview

Jennifer Huffman-Swift - Interview

Bob Shuler - Interview

Mike Wien - Interview

Jared Tootell - Interview

Kristin White - Interview

Athletes's Plate - November 24, 2011

ATHLETE'S PLATE - NOVEMBER 24, 2011

I am doing the AP one day early because of the holiday tomorrow and figured you would all be at the table eating after your morning Turkey Trot and so would not have the opportunity to check out the AP for the week.

This week's menu was inspired by EMZ.  I used the things that I know about her to create this menu and it was a challenge but tons of fun.  So there are meals that work around EMZ letters, meals that involve Peanut and Pita....and ABs and Belt Buckles....maybe PRR.....scroll down to find out.

Breakfast - Eggs, Mushrooms, Zucchini in a PITA

Servings - 1

Ingredients - One egg, splash of HoneyMilk, handful of mushrooms (chopped), zuchinni (chopped), 1 half of a whole wheat pita (If you want to use the entire pita, then use 2 eggs)

Directions -

Heat up pita in microwave for :30 to make it more flexible to work with.

Wisk egg along with splash of HoneyMilk.

Saute mushrooms and zuchinni to desired texture (I like mine a tad firm.)

Add egg mixture to vegetables and scramble. (add cheese if you wish.)

Place egg and veggies into pita (splash with hot sauce if you desire.)

Serve with coffee or tea and OJ.

AM Snack - BELT BUCKLE Banana Bran Muffin (from the Organic Goddess)

Servings - 12

Ingredients - 1 cup whole wheat pastry flour, 3 tablespoons sugar, 1 tablespoon baking powder, 1/2 teaspoon salt, 1 cup wheat bran, 2 tablespoons ground flax seed, 4 tablespoons water, 1 cup ripe banana, mashed, 1/4 cup HoneyMilk (honey flavoer) --- The milk I changed from Soy Milk, 2 tablespoons canola oil

Directions -

Preheat oven to 400 F. Prepare 12-cup muffin tin by spraying with pan spray or lining with paper liners.
Sift together flour, sugar, baking powder, and salt. Stir in bran.  Add in ground flaxseed
Add remaining ingredients to blender, blend ’til smooth, and then add to dry ingredients.
Mix just until moistened (don’t overmix). Fill muffin tins almost full.
Bake at 400 F for 15 minutes, or until cake tester comes out clean.

Lunch - PEANUT Butter and Jelly Sandwich with Bananas and Strawberries

Servings - 1

Ingredients  - 2 slices whole wheat toasted, 1 tbs peanut butter, 1 tbs raspberry jam/jelly, 1/2 banana sliced, 2 strawberries sliced

Directions -

Spread peanut butter on one side of toast

Lay out slices of banana on top of PB
Lay out slices of strawberry on top of banana
Spread jelly/jam on other slice of toast
Put together and slice in half.

Enjoy with a glass of milk.

PM Snack - ABsolutely delicious PEANUT butter and oatmeal cookies (from Vegan in Bellhingham)

Servings - depends on how big you like your cookies

Ingredients - 2 cups of flour, 2 cups of oats, 2 tspns baking powder, 1 tspn salt, 3/4 cup canola or veg oil, 3/4 cup peanut butter, 1 cup sugar, 1 cup brown sugar, 1/2 cup milk substitute, 2 tspns vanilla

Directions -

Preaheat oven to 350 degrees

In one bowl combine 2 cups of flour, 2 cups of oats, 2 tspns baking powder, 1 tspn salt

In another bowl combine 3/4 cup canola or veg oil, 3/4 cup peanut butter, 1 cup sugar, 1 cup brown sugar, 1/2 cup milk substitute, 2 tspns vanilla
Combine wet and dry ingredients
With a small ice cream scoop, scoop out mixture onto a greased bakings sheet
Cook until done

Dinner - Eggplant, Mushroom PiZZa with Spinach/Basil Ricotta

Servings - 3

Ingredients - One Whole Wheat Bobili Pizza crust, 1/2 chopped eggplant (skinless), handful of mushrooms (chopped), 1/2 container of low fat ricotta cheese, Bunch of spinach (julienned), handful of basil (julienned), one egg, 2 tbs of pesto (optional), olive oil spray, vegan mozzarella cheese
Directions -
Preheat over to 450 degrees per package directions
In a bowl combine ricotta cheese, spinach, basil, egg and pesto (optional)
Spray crust with olive oil spray
Spread cheese mixture to edges of crust
Add toppings of eggplant, mushrooms
Top with cheese to your liking
Place on pizza stone and into the oven it goes
Cook for 12-15 minutes or until cheese is melted
Remove and slice into 8 slices



And lastly to let you know that we are role models to our children....Chico telling Mom last night that he wanted to get a good workout in:

'I need to workout -- feeling sluggish and it helps me sleep'



Are you reading BDD or Patrick again that you look so contemplative? 
Can't you go to EMZ or SUAR so we can laugh outloud?



Tuesday Giving Thanks and Old Skool Pics

30 DAYS OF GIVING THANKS

I am very far behind on this and believe I owe 9 days....I am so far behind I can't find the last time I posted a thankful note.

Day 15 - My Best (WO) Man at my wedding - Jill

I am very thankful for having Jill in my life.  She is always encouraging and never lets me get to far away from my happy place.  Essentially centering me an provides another sounding board.

Day 16 - Sushi

I can't say it enough but sushi is divine.  I can eat it by the truckload and it is so good.  I am thankful that it is more abundant in Texas than I thought it would be.

Day 17 - Travelling

I am thankful that I have had the opportunity to see some terrific places and come away from each of them with a life lesson.  Hawaii = take it slow and enjoy life.  New York = let's get stuff done.  Boston = be friendly to all and show that old New England Charm.  This list can go on and on but I believe in taking in the local culture and becoming one of rather than a tourist when I visit.

Day 18 - Internet

The Internet is a wonderful thing.  If it weren't for the Internet I would not have been able to read as many blogs as I have and gained all of the information I have.  We can couple this with SmartPhones....they are just an extension of my laptop and provide me with access to the world.

Day 19 - ESPN, ESPN2, ESPN3, ESPN360, ESPN CLASSIC, ESPN U....all things ESPN

Yes, they are a monopoly and I believe in competition but this network satisfies my competitive edge.  During taper and rest days EPSN is my go to for quenching my thirst for competing.

Day 20 - My Kitchen

I love to cook.  It can be something simple or something difficult but being in my kitchen is like being in an oasis.  I am able to quiet my mind and think of nothing more than 'how does this taste?'  Makes life easy and then when you hear your wife say....'Wow, this is so good' and actually mean it makes it all the better.

Day 21 - Getting laid off

If it weren't for my getting laid off I don't know if I would have really started Marathon Makeover or really put myself out there to try and establish a business.  I do think this will be successful in the long run and the work it takes to get to that point is satisfying if not scary.

Day 22 - Running and Exercise

We all know the benefits on our physical and mental health, but my heart was satisfied through running.  It was through running that I first started talking to Karen and from there a love and relationship sprung and it has been the best thing that has happened to me.

Day 23 - My Therapist

I can't imagine not talking to him.  Sometimes I just vent and rant and it feels good b/c it is another outlet to get things off my chest and a lot of times I find ways to improve myself.  I have a sounding board in Karen, and training is a great release but this is just another way for me to dig deeper in to the real Jason and find out what I'm made of.

Old Skool Pics



TNT Team from 2008



Erin, Bettina, John, Claire - my training partners for my first 1/2 Mary



Claire and I -- great motivator




Bettina and Jason -- One of the funniest people to run with




Karen and I just before the MS 150 in 2009



3:29:00 TO PR

You may have seen a movie with Russell Crowe and Christian Bale....but there is a sequel coming out and it is titled

3:29:00 TO PR

This movie is set in an old western city, Dallas, and is set to be released on December 5, 2010.  Karen will be going to the starting line looking to finish her first marathon and after months of training she is well prepared to tackle the 26.2.

Her husband, Jason, is going to run his 2nd marathon and this time he has a goal.  The goal is to finish in 3:29:00 and set a PR....ANYTHING SHORT IS JUST NOT GOOD ENOUGH.  After hitting the wall at mile 20 in San Antonio and finishing in 4:29:58 he is ready.  When the gun goes off there will be nothing to stop him on his journey, not even a Pukie Award.

Check back here on the afternoon of December 5, 2010 to see the conclusion of this epic journey for Karen and Jason.

Week In Review - 11/21/2010

WEEK IN REVIEW - 11/14 - 11/21/2010

The training for this week was the last big week prior to the marathon tapering so the miles on the run were fairly high and I feel like I am very prepared for the Dallas White Rock Marathon on 12/5/2010.  In my mind I am so prepared that I am going to layout my goal time for this marathon, and thanks to Lesley at Running It Off for convincing me that I can go this low:

3:29:00

This is a full hour faster then the Rock N Roll San Antonio from last year.  It might seem crazy but I am prepared.  My training this year has been much better than last year thanks to Coach C.  I also got an email from Mike Wien, whom I interviewed, that said that I could run a 3:35 based on the 1/2 marathon time of 1:41:16 at the DRC a couple of weeks ago.  Mike's rationale was that a the pace I had if I double my time and add :30 to my pace I end up right around 3:35.  1:41 x 2 = 3:20.  26 miles x :30 = 13.  3:20 + :13 = 3:33.  So let's shave another 4 minutes off that time and just go for it.  Maybe a pukie award from BDD will show up as well, but I am going to push myself to my limits.

Plus, for me putting it out there in the world wide web holds me accountable to the time and pushing myself.

Stats for the week:

Strength/Core - 2 sessions - 1 hr 30 min

Swim - 1800 yards in 45m49s or a 2:32/100y pace which includes rest

Bike - 42.44 miles in 2h45m0s which is a 15.43mph which included 45 minutes at HR >125 for recovery

Run - 47.7 miles in 7h17m20s which is a 9:10/mile pace

Pictures from my ride today:



Lake Grapevine, Texas



Some fall foliage around Lake Grapevine



Everything in Texas is bigger!!!!!




Just a few cows on the side of the road.....missed the Longhorn though




They are on their way over to say high to the cyclist with a camera



Job Front:

I have an offer on the table that is exciting to have and Karen and I are discussing the pros and cons of the offer

House Front:

Another showing today.  If an offer is made on the house then the job discussion is easier to have.

Don't forget that the Thanksgiving Athlete's Plate menu is coming out on Thursday and will be insired by EMZ....of RUN-EMZ fame!!!!!

Interview With Ironman Kristin White

INTERVIEW WITH IRONMAN KRISTIN WHITE

I had the pleasure of conducting an interview with Ironman Kristin White. I had been following Kristin’s blog (http://www.kristin-white.com/) for about a month before she left for Kona to race in the World Championships. It was during that time, while I was constantly refreshing my BlackBerry to see where she was, that I thought it might be a good idea to reach out to her and see if she would be open to an interview for the site.

I was drawn to Kristin for two reasons. The first reason is that Kristin is from Central New York. I grew up in New York and went to college in Oswego which is not far from Syracuse, where Kristin calls home. The second reason was because Kristin is a single mother of two and in all her blog postings she is referring to her children and I found it inspirational.

On the day of the phone interview I was amazed at how Kristin balanced being a mommy, an employee and an athlete on the verge of going pro. That’s right Kristin has decided that she wants to compete with the likes of Julie Dibens and Chrissie Wellington.

So how did Kristin get into triathlons, then? Well, you have to start with her running career. She began running after gaining some weight her freshman year of college and essentially became obsessed with it. As a struggling, poor college student, she chose running to get in shape because it was inexpensive and easy to do.

It's at this point in the story that I would like to mention the weather in Central New York. When I lived there we had 16 feet of snow in one season. Not exactly conducive to tri training! It was enough snow that it got me thinking about transferring to the University of Hawaii, possibly as close as I'll get to Kona. Kristin has actually lived in Ithaca, Buffalo and now Syracuse so has dealt with the weather ever since she started exercising. As a runner,she just bundled up and headed out. Before she graduated and could afford performance clothing, she was even known to wrap sweatpants around her head and layer socks on her hands to stay warm in the below zero wind chills. Those around campus eventually knew her as the running girl and ignored the crazy outfits! Now with triathlon, she sets the bike up on the trainer and may even hit the treadmill on the snowiest of days.

From these auspicious beginnings, Kristin eventually hired Owen Anderson to coach her and qualified for the Olympic Trials Marathon in 2000...from college couch potato to marathoner...right! (Marathon Makeover anybody?)

During Kristin's first pregnancy, she began to suffer from an SI (sacro-iliac) joint injury. This forced her to get her first bike on the trainer to stay in shape. She also began swimming a bit but was not something that interested her very much.

One year after the birth of her first child she gave triathlon a shot and, well, let's just say it was not a match made in heaven. She was not bit by the triathlon bug that most people who enter the sport do.

Kristin became pregnant again and again suffered from the same back pain. This led to her being in the pool quite a bit (even swimming 3000 yards on the day she gave birth!) and it was at that time that she met a woman who told her to give triathlon another shot. Eventually Kristin gave in and agreed it might be fun to try again.

A friend of a friend, Karen Allen-Turner, agreed to coach her and in February of 2009 the partnership began. Karen immediately had Kristin immersed in triathlon training, causing Kristin to really push herself in all aspects of triathlon. In just her second season of triathlon she qualified for Kona.

At Kona her mind went from "I am in Hawaii...look at all these amazing athletes...do I belong here??" to "this is just another race...do what you do." She enjoyed taking it all in...like the signs on the Queen K Highway that said "Caution: Athletes in training" and seeing hundreds of athletes doing their practice swims at 7am at the pier.

Kristin placed well in Kona although she doesn't think it was her best effort. The race didn't quite go as planned...she ended up walking through every water station during the marathon. She feels she definitely has a faster full distance time in her. This, along with her 2010 finishes at the 70.3's led to her decision to go pro. She will be a welcome addition to the pro ranks and a person that I will enjoy following as she progresses in her triathlon career.

Wondering how she did at Kona? How about this: 10:01:59 5th age group, 12th amateur, 36th female overall.

I also sent Kristin some questions for her to answer and she obliged and filled out her answers.



1- How did you get involved with the sport of triathlon?
After being a marathoner and runner for 19 years and suffering various injuries including major SI joint pain during my pregnancies, I started cross training to stay in shape. A friend introduced me to a triathlon coach and I decided to give it a try.

2- How long have you been involved with the sport?
About 6 years ago I did 2 sprint triathlons then 4 years ago I tried 2 again but I really started last year so it has been 2 years of solid training.

3- What is the hardest part of your training?
Finding the time to fit in the workouts!!

4- How many hours per week do you train?
7-12 off season, 14-20 in season I think. Actually Karen keeps track of it all...I don't really pay attention to the number of hours. I just do what she says!

5- Do you have an off-season?
Pretty much from the last race of the season (October) and then I start up seriously in February.

6- What bike are you riding?
Trek Equinox 9.0. I have borrowed Zipp 808s for 1 race and SRAM S60s for Kona but don't have my own race wheels. Actually, Syracuse was the 1st race I ever did with race wheels on...and then had the fastest bike split!

7- What shoes are you running in?

I am running in Asics GT 2150s but also like their Kayanos. I always throw Superfeet inserts in. I race in Brooks racing flats.

8- How do you balance life/work and your training?

It's all about priorities. If it means sitting on the trainer or the treadmill at 4am to fit in a workout before heading to work that is what I will do. Or fitting in a swim while the girls are at school...I never waste a single minute of the day. There is always a purpose to what I am doing...

9- Best venue for a race you have either participated in/volunteered in? Why?

Kona - birthplace of the sport!

10- Best advice you have ever received? In life or in sport?

Always do your best...then you have no reason to be disappointed. (thanks mom and dad!)

11- Favorite triathlon distance? Why?
I really love the half ironman. As a runner my favorite distance was the half marathon so maybe that is why. I just find it more manageable timewise to train for and an easier recovery than a full.

12- Best swag you have received from a race?
Besides money??? My Kona Ironman watch that I got this year was pretty cool. I have also gotten a years supply of Brueggers bagels, a Zoot transition bag, and lots of other stuff I can't remember.

13- Tips/Tricks you do prior to a race?
I always shower and shave the morning of a race and I ALWAYS have a glass of wine the night before.

14- Least favorite sport to train for? Most favorite sport to train for?
I have fallen in love with swimming this past year and still have not found the love on the bike.

15- What are you goals for the 2011 racing season?
Get comfortable racing with the pros and feel like I belong there. Break 4:30 in a half and 10 in a full. Break 1:30 for the run in a half.
a. What about for your career?
Get back to Kona as a pro and if I can't do that...go back as an age grouper and win my age group.

16- How important is family and friends support for your training?
I would not be successful in this sport if I didn't have my family and friends support. I need them to encourage me, be proud of me, be there to watch my girls when I need them, laugh with me, drink wine with me...

17- How has training/racing helped you in your life?
a. How do you keep yourself motivated on down day’s?
My motivation is knowing how guilty I feel when I don't do what is on the schedule. No matter how bad or tired I feel, I always feel worse when I don't exercise.

18- What is the one most important exercise you suggest nobody skip?
Owen Anderson's core routine (aka: The Bridges of Kenya):


(1) The Bridges of Kenya (for achieving stunning core strength). Lie face down on the ground or floor and stretch out in a prone position. Then, lift up your body so that you are balanced only on your forearms and toes. Your elbows are on the ground and should be directly below your shoulders. Your forearms and hands are pointed straight ahead, resting on the ground. Your toes (and feet) are about shoulder-width apart, and your toes are the only part of your lower body which are touching the ground. Your whole body is supported only by your forearms and toes.

A. Now, a key, key point: 'tuck' your pelvis. This basically means rotating your pelvic girdle by pushing the lower part of your pelvic area toward the ground while the upper part of the pelvis rotates away from the ground. Your hip area doesn't actually come any closer to the ground (your whole body should be in a fairly straight line from your toes up to your shoulders). When you 'tuck', you are just rotating your pelvis, not moving it up or down. If you were standing, you would be directing the lower part of your pelvis forward and pulling the top part of your pelvic girdle backward. It's important to complete this exercise as directed, because it is crucial for improving what I call your core strength - the strength of the muscles surrounding the pelvic girdle, which promote powerful, economical, injury-free sporting activity.

B. Hold this basic position (body supported only on forearms and toes, pelvis tucked) for 15 seconds, and then lift your right arm off the ground, straighten it, and point it straight ahead, holding it in the air for 10 seconds (at this point, your body is supported only by your left forearm and the toes of your two feet). After 10 seconds, return to the starting position.

C. Then, lift your left arm off the ground and point it straight ahead, holding it in the air for 10 seconds. Return to the starting position.

D. Now lift your right leg up in the air and hold it there for 10 seconds (your body will now be supported by your two forearms and the toes on your left foot). Return to the starting position.

E. Lift your left leg in the air for 10 seconds, and then return to the starting position.

F. Here's a move you'll always remember: from the starting position, lift your right arm and left leg in the air SIMULTANEOUSLY. Hold them up for 10 seconds, and then return to the starting position.

G. Then, lift your left arm and right leg SIMULTANEOUSLY, and hold them in the air for 10 seconds. Return to the starting position.

Take a one to two-minute break, and then repeat steps A-G once more.

H. Once you've completed the second set, stay in the basic position for one additional minute. Please remember to keep your pelvis tucked and your body in a straight line.

I. Now, flip over on your back and lift yourself up so that your body is supported only by your forearms and your HEELS! Again, your body should be linear, your pelvis should be tucked, and your elbows should be approximately below your shoulders. Stay in this basic position, and then lift your right leg off the ground for 10 seconds.

J. Return your right heel to the ground, and lift your left leg in the air for 10 seconds (you are balanced only on your forearms and right heel). Then, return it to the ground and hold the basic position for 30 seconds.

K. Flip over on your right side and support your whole body with only your right forearm and the OUTSIDE OF YOUR RIGHT FOOT. Your body should be a straight line, inclined upward from the foot to the shoulder - and off the ground (don't let your leg touch the ground). Your left foot should simply be lying on the right foot. Then, lift your left leg straight up (abducting the hip) for 10 seconds, before returning to this basic position.

L. Flip over to your left side, and repeat step K, but with your body weight supported by your left forearm and the outside of your left foot (you will raise your right leg in the air). Hold your right leg in the air for 10 seconds, and you're done with the core routine!

or just reference page http://www.sportsinjurybulletin.com/archive/1090-lower-back-spams.htm)

19- What is your favorite recovery drink/food?
drink - chocolate milk. food - changes with my latest obsession. right now it is Stonyfield Farms cream on top french vanilla yogurt with granola and fruit.

20- How closely do you watch your nutrition and how much do you think that helps?
This has been a major concern for me lately. I never pay attention. I mean, I eat better than the average American but not like an athlete should! I have discussed with my coaches focusing more on this aspect for 2011. I have gotten much better at paying attention to it during my workouts. I am careful to eat Power Gels and Power bars during my rides along with Gatorade or Accelerade or Ironman Perform (which I loved out in Kona!).
a. During training days and off days?
I am definitely better at eating more nutritiously on training days!! Unfortunately I have a HUGE sweet tooth!

21- Is Kona the ultimate dream for you in terms of triathlons?
I can remember watching Kona on TV and thinking they were crazy people. I joked that if I ever was to do that it would just be to finish...never race it. LOL!! How wrong I was! Yeah - it's the ultimate!!

22- Are you a member of a team and how did you get involved with them?
I am not a member of any team yet but do belong to the Wegmans Eat Well Live Well Triathlon Group due to my being employed there!

23- Most important piece of equipment for a triathlete?
Without question, a helmet. My training partner last year was struck by a car while training on his bike and suffered a major brain injury after being in a coma for a week along with numerous fractures throughout his body. If it wasn't for his helmet he would be dead. Instead he is making an amazing recovery. You will hear his name (Scott Ennis) because he will be back competing again.

24- In terms of effective cost, what will help a triathlete shave the most time?
I've heard people say an aero helmet? I think what will help shave the most time is consistent training...and that is at no cost!

25- What would you tell a beginner to get them interested?
It's a lot of fun! A little like an obstacle course :-). And you feel great when you are done.  I'd also tell them to pick a race a few months away and train for it...make it a goal. Don't be intimidated because everyone will welcome you...this sport loves encouraging beginners!

26- Do you believe anyone can become an athletic person?
I believe anyone can be athletic but it takes dedication to excel.

27- Do you believe there is an age limit for racing? Is there an age where one should stop racing?
No

28- Finish that you are most proud of?
Both Ironmans - Chesapeakeman and Kona because I definitely hit that point during the day when I wanted to quit.

29- What phrases do you use to push yourself across the finish line? I use finish strong!
I don't have any phrases really. My girls are my motivation. I want to make them proud of me and I want them to strive to do their best by learning from the example I set.

Athlete's Plate - November 18, 2010

Before I provide you with 5 meals to help you through the day I have to confess to the fact that I watch Cougar Town and laugh out loud for 30 minutes.  Karen and I watched it last night, which is unusual for us.  We typically watch it on Thursday on DVR before the gut wrenching Grey's Anatomy and Private Practice.  Yes, I watch those as well.  So you got 3 confessions out of me just now, but hey I am an open book and willing to share who I am.

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ATHLETE'S PLATE - NOVEMBER 18, 2010

This weeks AP is brought to you by Marni of TriMarni.  She has a great blog and it is usually one of the first that I read because of the nutrition and diet information that she provides.  She tells you upfront that her diet is not for everybody, but I can tell you that it is nonetheless informational and extremely helpful.

Some fun facts on Marni. 

• She is a triathlete (4x Ironman and 2011 World Championship Qualifier) and marathon runner. 
• She is a dietetic intern studying to become a Registered Dietitian in May 2011
• She is married to Karel who is a Category 1 cyclist
• All around cool person

For some reason I couldn't post Marni's pics b/c I wasn't licensed to do so, yet the one I pulled off the net I was able to post....go figure.  I put in links to the pics so that you can see what the final creations look like.

Next week's AP will be inspired by EMZ and will be posted on Wednesday so you can run right out and make any or all of the meals for  your friends and family on Turkey Day.

BREAKFAST - Crunchy fruity oatmeal and Banana smoothie
Banana smoothie
1 scoop body fortress vanilla whey protein
dash of cinnamon
1/2 small ripe banana
2 tsp PB
1 tbsp flax seed
Ice
2-3 ounces strawberry low fat yogurt

Directions
Put in blender and run until smooth

Almonds for a topping

Crunchy Oats
1/3 cup instant oats
dash of cinnamon
1/2 small apple (chopped)
A few raisins

Directions
Prepare oats as directed and then add in other ingredients

Kashi Crunch, nuts and sunflower seeds for a crunchy topping

AM Snack - Banana Walnut Muffins

Ingredients:
Dry:1 cup oats, 1/2 cup whole wheat flour, 1/8 tsp all spice, 1 tbsp cinnamon, 2 tbsp flax seeds (ground),
2 tbsp wheat germ, 1/2 tsp baking soda, 1 1/2 tsp baking powder,

Wet: 2 spotty brown bananas, 1 tbsp almond extract, 2 eggs (1 whole, 1 white), 2 tbsp 0% plain greek yogurt, 1/3 cup skim milk, 1 1/4 cup carrots (shredded) - YES carrots. There is over a serving of veggies in this recipe.
Topping: chopped walnuts and golden raisins
Makes 14-15 muffins

Directions
1. Preheat oven to 325 degrees.
2. Mix together dry ingredients in large bowl.
3. Mash bananas w/ a fork in small bowl. Mix together wet ingredients in small bowl.
4. Add wet to dry and mix well. May need to add a splash or two of water to help with stirring. You should be able to stir with ease but it should not be drippy. More like thick pancake batter.
5. In a non-stick muffin tin sprayed with a little non stick spray, fill muffin tins 3/4th full.
6. Top each muffin w/ a few chopped walnuts and raisins.
7. Bake for 25-35 min or until top of muffin is firm.

Lunch - Day Break Egg Wrap 
1 whole egg w/ a little skim milk (cooked in microwave in 45 sec. intervals for about 1:30-2 min)
1 flat out wrap (heated for 10-15 sec.)
1 slice swiss cheese (I tore it into pieces and placed on wrap)
Onion, tomato, romaine
Hummus and spicy mustard on wrap
Pepper

Directions
1. Cook egg
2. Open wrap and spread with hummus and mustard. Top w/ cheese.
3. Add veggies and top with egg. Season with pepper.
4. Close wrap.


*Recommended - PANINI maker!! I LOVE it!

PM Snack - Chocolate and Pears

1 tbsp dark chocolate chips w/ small pear

Chop Pear into bite size pieces
Melt chocolate chips in microwave but only until soft and not completely melted through.
Pour choc chips over pear and try to chew b/c you will inhale this



Dinner - Broccoli Stir Fry Salad

Veggies: 2 stalks Broccoli, 1 large green pepper, 1 large container sliced mushrooms, 1 small onion, 2-3 cloves garlic, 3-4 roma tomatoes
Spinach
Olive oil - 1 tbsp
Cheese (optional as a topping)
Salsa (optional as a topping)
Sides: scrambled eggs and fresh bread w/ cheese

Directions
1. On a large non-stick pan, cook chopped garlic in the olive oil. Set on medium heat.
2. While garlic is cooking for a minute or two, steam broccoli on stove (you can do this in the microwave as well, with a little water in a bowl).
3. After garlic starts to turn a little golden brown, add the chopped onion, pepper and sliced mushrooms. Give a toss to coat in olive oil.
4. After 7-8 min (or when veggie begin to get soft and a little brown) add sliced tomato and steamed broccoli.
5. Cover pan and plate spinach in a large shallow bowl.
6. Top with a spoonful of salsa and add a spoonful (large) of the cooked veggies.
7. Top with a little shredded cheese and add your sides (you can choose another protein rather than eggs and another "carb" choice).

Giveaway Winner and Ramblings of an Aspiring Triathlete

SBR SPORTS INC GIVEAWAY WINNER

The winner of this package is Laura over at Wife, Mother, ATHLETE. Head on over to her blog as it is choc-full of great information and fun stuff.

A couple of things I know about Laura from her blog:

1- Lived in Clemson, SC --- not that I rigged this or anything but Clemson is my favorite college football team.

2- Is running the Roxbury 1/2 Marathon on December 18th --- wish her good luck.

3- Is running the Austin Marathon on February 20th --- might head down there to wish her good luck in person.

4- Uses the word AWESOMENESS --- Need I say more.

Laura contact me at jbaha14[at] gmail [dot] com and I will get your information for your prize.  Thanks for playing.

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Yesterday I posted an article I had written about Role Models.  Quite a response in terms of comments and emails.  Here is a link to that article.  Read it and let me know your thoughts.  The response I got the most was Jen IS an inspiration and where can I find information on Claudia.  Well you can find Jen here and Coach C here.

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I also posted a little quiz thing so that you can get to know me a tad better then just what you read on this blog.  You can find the information here.
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Things are looking up at Casa De Baha in terms of work and the business of Marathon Makeover.

1- I have an offer on the table from a company that I need to sit down with Karen and review and weigh our options, but usually when the first dominoe falls they all fall.

2- We have 2 participants to the program prior to Thanksgiving.  That is awesome and gets me more excited about the success of this program.  If you have friends or family that want to enter into a marathon but don't know where to start point them in my direction and we will get them going in this life and we take it SLOW!

3- Discussing potential partnerships with a number of different companies for Marathon Makeover and hoping to have some stuff finalized in the next couple of weeks.

4- The venture for a new website is on its way and should have some final flow charts from the designer so that we can have it live by the beginning of the new year.

5- The marathon is 17 days away and I am planning a meetup with Blogger and Twitter friends.  Will be very cool to meet everybody and get pics.

6- Look for another giveaway on the blog in the VERY VERY near future.  This one for a movie, that all you IMers and HIMers will want in on.  Great movie about real life people.  I will post a review of the movie and announce the giveaway at the same time.  Not sure when I'm going to do it with Athelet's Plate tomorrow and an interview with Kristin White on Friday.

Are You A Role Model?

Before I post the article that I wrote regarding role models for our children I wanted to point out that tomorrow is the day of the drawing for the SBR Sports Giveaway.  The rules for entry are right here:
You get one entry for each of the following. Please comment separately so that I know each of these items has been done.
1- Be a follower of my blog. This is mandatory since I want to give back to those that faithfully come to my blog to be either wow'd or bored. Either way thank you for following.
2- Like SBR Sports Inc on Facebook. Just click here to do so.
3- Follow SBR Sports Inc on Twitter. Just click here to do so.
4- Post on your blog / Tweet about it / Announce on FB this giveaway. 1 entry for each of these.
5- Like Marathon Makeover North Dallas on Facebook. Just click here to do so.
6- Follow Marathon Makeover North Dallas on Twitter. Just click here to do so.

That is 8 different chances to enter to win this great product. Giveaway will end on 11/17/2010 at 12pm CST.

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Are You A Role Model?

By Jason Bahamundi

A number of years ago an ad campaign featuring Charles Barkley famously made the claim that he, Charles Barkley, was not a role model. Most recently LeBron James is seen mocking that ad campaign from Sir Charles and caused me to think. Who are today’s role models? Is it LeBron and Kobe? Is it Tom Brady? Maybe Albert Pujols? I don’t know the answer but what I think is that these might not be the best role models for our children.

Shouldn’t the role models to our children be us: the parents, aunt/uncles, nieces/nephews? I think about all that can happen in life and trying to explain the exploits of a Kobe Bryant in Colorado or Barry Bonds and BALCO seems so daunting. Wouldn’t it be easier to point out your own mistakes to your children and have them learn from you rather than trying to figure out what Big Ben was doing in a college town bar? We have no idea what the athletes and movie stars are thinking as they live in worlds outside of what most of us live in. If I get into a car accident it will be easier for me to explain to my step-son what happened then trying to explain why Marion Jones used HGH to improve her speed on the track.

With this rationale bouncing around in my head I thought about my goal of finishing a second marathon and competing for the first time in a half-ironman event within 6 months of each other. I want my step-son to look at me and my training and say that he wants to be me like me and not like Mike. I get up every morning and go out for a run, a ride or a swim. I can be seen in an activity that benefits my life and lives up to my lifestyle 6 days a week and on the 7th day I am resting so that I am fresh for the upcoming week.

In my daily life I run into people who live their lives the same way and it is these people that I want my step-son to idolize, be it through their blog or through actually meeting them. The regular Joe provides so much inspiration and motivation that if we just opened our mind and our hearts we would see it everywhere we went. Two people that have truly inspired me in the past couple of weeks are Jennifer Roe and Claudia Spooner. Jen is a blogger who is looking to lose weight and run her first marathon. Claudia is my coach and she just competed at the 70.3 Ironman World Championships in Clearwater, Florida. Opposite ends of the spectrum you might say, but they are closer to each other than one would initially think.

I ‘met’ Jen via the comments section of our blogs and was immediately drawn to her story. Jen at one point in her life weighed 230 pounds. Tired of it all she decided it was time to lose weight. At that point in my reading I was already inspired because she put herself out into the public eye and would undoubtedly face public ridicule for being overweight. It didn’t matter to her what ‘they’ might say, because what mattered to her was living a healthy life. She began a marathon training program and to date has lost 81.8 lbs. She told me about this weight loss and referenced it by saying that the weight loss has been a 3 year marathon. Isn’t this the person that we want our children to look up to? The person who stared adversity in the face and decided to not blink. The person who put their mind to it and went for it and is achieving it on a daily basis. The person who could easily quit because that would be easier then getting up and going for an 8 mile run or even take just 8 steps.

Jen will be proudly running her first marathon in June at the Rock N Roll San Diego. Just recently she set a personal best in a 5K run. I am proud to say that Jen is my friend and I will be following her journey toward June and beyond.

While Jen’s journey is starting, Claudia’s journey came to an end this weekend in Clearwater. Claudia isn’t done racing by any means, but her season is done and what a season it was. I have followed her accomplishments as she won trail races and finished just outside of qualifying for Kona at Buffalo Springs.

All this time I knew how tough she was, as she has accomplished incredible feats and you have to have mental toughness to race the way she does. What I am most impressed about though is that she raced in Clearwater with a broken hand and an injured quadriceps and never gave up. Claudia injured herself prior to the World Championships while in a trail race by tripping over a tree root and breaking her hand and injuring her leg.

The amazing part is that after taking inventory of her limbs she pushed herself across the finish line when most people would have stopped racing. In addition to that race, others would have chosen to not race in Clearwater and been severely distraught by that decision. Claudia decided she was racing and would need a cast that would allow her to swim, bike and run for 70.3 miles. Mental toughness would also be required.

Claudia had an amazing race on Saturday, November 13th, 2010 and finished under 5 hours. Swimming for 1.2 miles, then riding a bike for 56 miles and finishing up with a ½ marathon must have inflicted pain in her hand and leg but through it all she pushed on. She accomplished something that most people don’t dream of doing and she did it against some of the best athletes in the world.

The commonality between Jen and Claudia is easy to see if you open your eyes to it. Jen competes in endurance events as does Claudia. Jen has pushed herself and had to use mental toughness to overcome fears. Claudia has pushed herself and had to use mental toughness to overcome injury. These are the people that inspire me and I use both of them during training when I think that I just can’t go any further.

When my step-son asks me why I run or bike I tell him because I am motivated by people like Jennifer Roe and Claudia Spooner, those who have faced obstacles and over come them. We can watch ESPN and see the Top Ten plays being made by the best athletes in the world but should they be the role models our children look up to? For me the role models I want for myself and my step-son are those everyday people who live regular lives but do extraordinary things, like losing 80+ pounds or racing by putting injuries in the back of their minds.

There are stories to be told and if we start to pay attention to them then Charles Barkley will be right. He won’t be a role model because we will be.

My 4x9 - A Peak into the Mind/Life of Jason Bahamundi

This quizzy thing came my way via Robin, a blogger over at Everymom To Ironmom.  She has a great blog and as a recent follower I have learned so much just from reading her words and suggest that you head over there and give her a read and then follow her as well.

If you want to do a 4 x 9, post the link to your list in the comments below. I want to read everyone else's!  If you notice there are only 8 items but don't let that stop you.

Here's mine:

Four jobs I’ve had in my life

- Day camp counselor
- Carpet Installer
- Director of Media and Client Services
- Owner of Marathon Makeover - North Dallas

Four Movies I can watch over and over (this one was the hardest b/c I love movies and could name 400)

- Dumb and Dumber
- Usual Suspects
- The Shawshank Redemption
- Remember The Titans


Four places I have lived
- Lewisville, TX (suburb of Dallas)
- White Plains, NY
- Oswego, NY
- Tompkins Cove, NY

Four TV programs I love to watch
- Chopped
- Diners, Drive-Ins and Dives

- Giada at Home
- The Closer


Four places I have been on holiday
- Spain
- Hawaii
- Boston
- San Francisco

Four websites I visit daily
- Twitter
- Facebook
- CBS Sportsline
- Blogger

Four of my favorite foods
- Tilapia
- Spinach
- Tortillas
- Cookies

Four places I would rather be right now
- Hawaii
- On the couch with my wife
- CharlotteNC to hang out with Mom in the kitchen cooking together
- Italy

Week in Review

A wonderful week comes to an end with hours and hours of football watching so let's review what happened.

Giveaway
Giveaway for SBR Sports, Inc is still going on.  Click here to find out how to enter.

Package in the mail
I got a package in the mail from EMZ and what a terrific package it was.  I received this on Friday night but chose not to wear it until today when I ran my scheduled 18 since yesterday was a cycling day.  Well, here is my gift from EMZ and I am now currently looking into changing my name to Jay-Z (I don't believe he has that patented.)  Also, please take a look at the buckle that Karen handed me when I got to Dallas.  It is a heart shaped buckle and now you know why it's in a drawer and not on any belt I own.

Quotes from Chico this week:
On the way to a 5k to see our buddy Adam.  He was going for a sub-23 5K and he accomplished that.  Send him a 'way to go' tweet here:

Chico - "Why do those kids have tickets?"
Me - "There race numbers?"
Chico - "Yes"
Me - "They are racing.  Would you like to do a race with me and mommy?"
Chico - "Yes.  And then after I can take an ice bath too."
Me - "You don't want any part of that, but we will find a run for us to do."
Chico - "Awesome"

On way home from 5k
Me - "Hey Chico.....you hungry?"
Chico - "Yes, but I don't want to eat at McDonald's anymore."
Me - "Why?"
Chico - "Because you said not to eat there."
Me - "I know but why did I suggest to not eat there anymore?"
Chico - "Because it is not a good source of protein and the food is not good for me."
Me - "That is very true, plus the bad carbs from the white bread and french fries.  That is why we get you apples."
Chico - "Yeah and my butt will get really big if I keep eating the french fries"
Me - "HA HA HA HA HA HA HA HA HA HA HA HA HA HA HA HA HA HA HA"

--> These conversations brought a little tear to my eye as I realize the positive impact Karen and I are having on Chico in leading a healthy lifestyle.

Training
Well for some reason I thought this would be a low mileage week because of the 1/2 Marathon on Sunday but it wasn't.  I am not sure why I thought that, because we have to make sure I am prepared for the Marathon on Decebember 5th don't we.  Plus the 70.3 California isn't going away.

Run - 35 miles over 5h20m....a 9:08/mile pace which I will gladly take for what was a slow running week.
Cycle - 60.39 miles over 4h.....15 mph.  Day 1 was an EZ spin of HR >125 which threw off the speed.
Swim - 6500y over 2h31m.....2:19/100y which includes rest time between drills and sets.

I felt great throughout this week of training, but the 18 miler on Sunday was on a tough course.  It was very hilly.  The 27 mile bike ride on Saturday was windy and cold with my feet freezing but I thoroughly enjoyed getting the bike off the trainer and getting out on the road.

Next week has a mid-week 15-miler and a end of the week 22 miler.  Oh yeah!!!!!

Iroman 70.3 World Championships
Maybe not as high-profile as Kona, but in this race I had a horse running and I was excited to hit the refresh button over and over and over again.  Coach C was racing and she did awesome.  Finishing in under 5 hours with a broken hand and what is unoffically 19th in her division.  Proud to be a member of Team iRuniTri and coached by her.

Athlete's Plate
This past week I did a menu with Diana of Diana-Tries-A-Tri and it was neat so that spurred some brain power for me.  I am going to go with my follower and use them as motivation for a menu.  This week is going to be a menu provided by Marni over at TriMarni and then the week after is Thanksgiving so I am going to post either a double AP this week or give you all one early in the following week.

Since we are on the EMZ discussion from above she will be the first blogger to have a menu designed after her.  I then immediately went to Q of Q on the Move because I thought of foods that begin with Q - quinao, quail, and well it will be a challenge.  I hope this turns out to be as much for real is it is in my head right now.

Days of Thanks (I am behind by 4 but did not want to interfere with AP, Interviews and Saturday)
Day 11 - On my 11th day of November/Thanks Month I am thankful for my trainer.  I really do loathe the thing and can think of 100000000 other things to do besides riding on that thing but it helps when the weather if foul or it is late at night.  It does push me mentally and allows me to test my fitness once I get back out on the road.

Day 12 - Sundays.  I love Sundays and while it is more in the Fall because of Football, I just enjoy Sundays because it is a day to rest.  Yes I train and train hard on Sundays be it is usually very early in the morning and thus I have the remainder of the day to do nothing and I mean that.  NOTHING.  My wife and I may go for a walk with the little one but all in all it is a day to sit back and watch life go by.

Day 13 - Compression socks/pants.  This morning I ran in my pants and then after my ice bath I put the socks on.  They are such a valued commodity in my life.  Reovery is faster and gets me ready to run again and/or ride again quickly.

Day 14 - Naps.  I take them every now and again, but Karen and chico take them both days of the weekend and if I am not naping it is a wonderful silence.  Both of my family members are in the house safe and sound and so I know where they are and don't have to worry.  I also don't have to worry about the conversation over what it is on TV, or where are we going or anything....pure and utter silence (even Ginga falls asleep at this time as well.)