Big Day in Clearwater!

Luke Wilson, Brad Meara, and Jenny Clark had good races today at the Foster Grant 70.3 World Championships in Clearwater, Fl. Luke Wilson lead the group with a very solid performance. Luke had a good swim at 36:00mins, moved through T1 and put together an impressive bike performance managing 22.38mph through the first 25miles...then took it up a notch and finished really strong averaging 24.99mph. Luke was able to move through T2 and hold a 7:11/mile pace to churn out an impressive 4:42:05. Although this is not Luke's best 70.3 performance...anytime you break the 5hour mark you are doing something really special! Great Job Luke.

Brad also turned in a sterling performance. During the 2010 season Brad had to take some time out of training to move his family from the KC area to the St. Louis area and took on a new role as an ER doc up near St. Louis, MO. We all know how switching jobs and moving can take away from your training time. Despite this, Brad still put together a great race. Brad was out of the water in 37:43 and like Luke had a very strong bike with 21.30mph through the first 25miles and then shot it up to 22.29mph through the second half of his ride. Off the bike Brad had good legs and was able to manage an 8:10/mile average. Brad flirted with the sub 5hr mark, coming across the FL in 5:07:09. Good job Brad!

Jenny has worked very hard to get where she is today. Just a couple of years ago Jen came to me out of foot/ankle surgery and our only real goal was to get her back into some kind of regular fitness routine...and WOW...has she done so much more than this! Jen made 2011 Team USA and World Championships. She showed up in Clearwater having to ride a brand new bike and also had to purchase a new wet suit the day before the race. But evening with this Jen was able to get out of the water in 45:50 and then also had a great bike (new frame and all) riding at 20.00mph for the first half and took it up to 22.15mph for the second half of her ride. Off the bike Jenny pulled out 8:31/mile average and had a strong finish of 5:26:03.

Great job to all three athletes. When you get to this level of competition, EVERYONE there is good. It can be hard to go there and think to yourself...well I just had a middle of the pack performance, but it is always important to keep in mind that when you make it to WCs or Kona or are doing something that not very many athletes ever get to do. So pat yourself on the back and say "job well-done!" On to next year!

Taking An Active Role In Community Health!

Many of us work really hard to maintain a healthy lifestyle. We get our exercise, we eat a balanced diet, try to manage our stress, and get plenty of rest. For some of us that's all it takes for us to maintain a pretty healthy lifestyle...but there is a bigger picture than this. As a health prevention & promotion specialist I believe that we also have an obligation to try and do our part to make our community and our world a healthier place to live for everyone. This can be done through many ways and I encourage you to try a take an active role in community health.

Just today I read about Shannon Tavarez, a beautiful 11-year-old actress from "The Lion King" show who lost her battle with leukemia. The Broadway theater where "The Lion King" is playing dimmed its lights Tuesday night in honor of a fallen lion cub. I went on to read her story about trying to find a bone marrow donor match, and unfortunately she was not able to find one in time. Then I thought about my own children and wondered if this happened to them would there be a superhero out there that could swoop in and help save their life? I sure hope there would be.

Her story touched my heart, and I thought..."WOW! What an easy thing for me to do to take one more step in helping my world become a healthier place to live!" So tonight I signed up to become a bone marrow donor to help fight against leukemia.

So I challenge all of you endurance athletes out there (or anyone else) who may read my blog to sign up and do the same. Show your support for living a healthy lifestyle and become an active partner in community health! For information on how to become a bone marrow donor visit http://www.dkmsamericas.org/home. I also have the website posted on my blog site under "Blogs I Read." It just takes a few minutes to fill out the required info and then just a little swab of the cheek...and that's it!

You never know who's life you might save. What an easy way to become a superhero!!! Do it today.

Football For The Off-Season

Winter quickly approaches. Here in Kansas we are seeing the last days of fall. The days are becoming gray and short and the leaves are falling at a faster rate. For me I start thinking a little more about football and less about training, but for some multisport athletes this is where they hang up the bikes, forget what the water feels like and their running shoes begin to beg for affection. Talk to any of those multisport athletes who had a successful season and they will tell you that off-season does not mean sit-on-the-couch season!

Sure..it should be somewhat easier. You can reduce your volume, have time to fit in other things (like football...or your favorite winter hobby), and take more rest. However, you NEED a plan for the off-season & more importantly you need to stick to that plan. This of course should be based on what you are gunning for in 2011.

For example, one of my athletes is focused on improving her marathon times and likewise will train through the winter to accomplish these goals. Needless to say she will reap the benefits of a big run base when multisport season rolls around and will notice a dramatic improvement in her performance.

Off-season training can be similar, different, or a mix of what you do during the build phase of your multisport season. For example, when I was racing hard, I spent many winter months working on strength training in addition to running marathons and going on long slow bike rides. This combination made me a stronger runner during the season and helped me eventually break the 3hr barrier for marathons. But this is done by having a plan and setting up goals throughout the off-season that helps you achieve season goals.

So if you are looking to throw down better times in the 2011 season make sure to include a solid off-season plan. Yeah...you can probably sit on the couch a bit more than usual, but continue to make your saddle the best place for your butt to sit. For more information on setting up an effective off-season plan, feel free to contact me.

Brad is KC Poster Boy!

Here is a great shot of Brad Meara (3SF athlete) with his game face on as he was getting ready for the 2010 Kansas 70.3 race. This shot made the front cover of a Kansas City fitness magazine. I asked Brad to share a few thoughts/tips about triathlon. Read on for some good advise from a Dr., family man, and great triathlete...awesome job Brad!!!

"I certainly have found that not only is triathlon good for me, but it seems to have encouraged others in my family and at work to also get fit. Now, people seek out my advice on their next work out or event. I think it is because they know I can relate to their activities and I can encourage them and give them that push they need to progress to the next level in their training. It's fun to inspire others simply by doing something you enjoy."

"One tip that just occurred to me. Make sure you have good tires, don't overinflate them the night before the race, and feel comfortable that you can change a flat fast. I lost my chance at qualifying for Worlds when I flatted during the bike portion of the race in Augusta , GA. It took 10 minutes to change the tire and an additional 10 minutes to pick up the things I was dropping, clean the rocks out my cleats, and work out the cramps in my legs from the stop. Then, at Kansas 70.3, we were being told to leave transition, I had just taped my spare tube to the seat post, and then discovered my front tire was flat - likely from the hot temps the evening before increasing the pressure in the tube. I was able to change that flat in less than 2-3 minutes due to my experience in Augusta and a little prior instruction from my friend, Luke, on how to change a flat."

"Oh, and by the way, that pic is at the Kansas Ironman 70.3. What you don't see is that I'm looking at the swim and thinking "Wow, that looks like a long swim!" I qualified for World Championships at this race and now I'm looking forward to going to Clearwater in November. But, I'm more excited to watch all three of my children at the Ironkids National Championships in St. Petersburg, FL the first weekend of October. Jack and Claire qualified at the Ironkids event in Carmel, IN this past week and hopefully Ashley will qualify for her second time at the event in Oklahoma City in late August."

Why I run without a watch, gps,or heart rate monitor

Running for the sake of running provides a feeling to many of us that well exceeds any distance achieved or PR that we might have accomplished. Here is a great story by a 3SF athlete about her "discovery" of pure running...

Once upon a time I was an excellent runner. As time went on ( OK I got OLD and injured and had to work for a living) keeping that level of performance became more difficult. I became a type AAA driven runner. If in fact I went on a run and had NOT run faster and or farther than the day OR workout before life was awful, and I was a grumpy runner/person. Running had been fun. It suddenly became a chore and then it started to make me anxious and depressed until one day....a friendly "running fairy" said something important to me. " Have you ever tried to run without your watch?"

"Why, NO! "I replied. The very thought struck terror through my soul. "A real runner couldn't possibly run watchless could they? I mean naked maybe, but at least you wore your trusty running watch!"

"Try it- the joy of running will return", the fairy assured.

After several more months or maybe a year of self punishment..I gave up and tried the fairies advice. The watch hadn't been removed from my wrist for???, well since it's purchase! 3-4 years before- wow- the skin under there looked- different. I wasn't really sure I could put it down. Darn the luck, my running shorts didn't have a pocket it would fit in..that would count? right?

I asked my trusty spouse for assistance. He had to wrestle the watch from my terror stricken grasping , clawing and scratching hands and ran away with it...and HID it. I felt like I was going to die. He then made fun of me..then... he taunted me. He actually thought..no he was sure- I could not actually run a step without it. Now, no self respecting person could let it go at that and I had to prove him wrong- I actually got my shoes on and walked to the front door but I couldn't open it. Using all my strength and will power somehow I got that door open, and tried to leave the house. There was this force sucking me back in, my heart was beating through my chest and I couldn't breathe- but I couldn't let him win either- I'd have to listen to it for the rest of my life- now the way I was feeling- I didn't think my life would last much longer but still he could not be --oh I can't even type it---RIGHT!

After an interminable amount of time- which I'd known had I had on my trusty and faithful watch...I slipped and fell out the door. My spouse laughed and triple dog dared me to run sans watch. It was time to face the truth..I was addicted to my watch. I tried to trot to the end of the drive-I felt like I was moving thru sludge-first thing I did was try to hit the timer-dang- no watch-no timer- the reality was too much- I prayed...alot... and tried to run. God heard and answered my prayer and was most merciful in the near immediate response-THANKS-Then I started running real hard- but I didn't know how hard-or maybe it was easy- but how easy? no watch...how do you know if you're running hard or easy? Panic was abounding.then it hit me- I knew how to run before I owned a running watch. I ran my best races before I had a watch. ( Oh there was a time when running watches and gatorade didn't exist- or running shoes!)I loved running before I had a watch.I had to force myself to remember what running easy medium and hard were. How do you forget such things? beats me- I'd forgotten....

I made my 6 mile run. Can't say I enjoyed it at all. I did enjoy the victory of telling my honey-he was WRONG...( I Know! love doesn't boast- I did- I sinned- my bad!-he did have my watch after all!)Got home..thought."I'll know how fast it was if I look at the kitchen clock!" oops didn't look at it after my husband wrestled away my watch and I fell out the door. Hmmmm how long must that have taken? I had to face it- I had to log those miles without an accompanying time. Now what? I tried to talk my other half into giving me back my watch. He wouldn't budge. He said getting rid of my watch was the best decision I'd made other than marrying him. He sure made it hard to slug him.Too smart for his own good.

That evening I had ( get that had? I'm a junkie-sure enough!!) to do my second workout...no watch. I was tempted to go buy another and use it surreptitiously but decided I'd get caught. That run went a wee bit better. No panic or suicidal thoughts. I think I noticed the name of the road and a house I'd never seen before and some neighbors who -did they really? waved. Huh, never saw that before...because I was too busy looking at my watch and sucking air! Revelation..I used to wave at everyone- stop and have a chat..remove debris from the road...how long had it been since I stopped in the middle of a run?

The next morning, my run was much better. I counted how many types of birds I saw. Waved at my neighbors as they passed or were out getting their papers, noticed the kids out waiting for the bus ( had school started back already?- OK it was the end of September!)
I came home cheerful and with a neighborhood report. My husband was impressed. He raised an eyebrow as if he were listening.

My workouts became more and more pleasant. I experimented with fartleks again as I couldn't run hard 5 minutes and recover for 1 as I had no way to time it! I did hill repeats, I did pick ups and sometimes I simply ran. This went on for 3 to 4 weeks. I was thinking the fairy was right, lose the watch and regain the joy of running,BUT.Yes, the big BUT. I had a race coming up. I'd get timed there...what IF? well. if you run and race you know the 100 what ifs that come up.

So the race arrives. You get asked the usual questions,but I have no answers. I simply had no idea how my training was going. I personally felt good. That was about all I had to offer.No one asked if I was having fun running. Not sure how I'd answered- well yes, the last month after my watch was forcefully removed from my protesting body! that did come to mind. Now the other dilemma. We all lined up for the race. EVERYONE is ready to start their watch as they crossed the starting line ( this was before chip timing) except me. I was the alien being, I felt completely naked, no watch, no satisfying little beep when it starts and stops( that's all they did= no splits or laps). I
truly felt I didn't even belong there. BANG! the moments of truth were before me. I mean why train if you don't race?....(OK another addiction for a future blog)

I just had to run by feel. The miles clicked by. I started passing more and more people. Some looked quite worried, their times weren't where they should have been.Gee...did I have that look? I'm sure I did at many a past race. They looked so uptight , I'm sure that made their running worse. Well, I had no idea how long I'd been running- I only knew what mile marker I was at. I sure was tempted to ask everyone I passed how long we'd been out there, but I was too embarrassed about my naked wrist to say anything.Then the most marvelous thing happened, we were coming into the finish chute and at the line there was this huge clock with the race time on it. Better yet, it had a GOOD race time on it, well for me. Not a PR, well, a PR for that age group. The best I'd run in a year or 2 well- maybe 3. I wonder how much time and energy I saved by NOT lifting my arm and turning my head to look at that blasted watch? Maybe training without a watch wasn't all that bad. It's good to remember what easy, medium ,hard and REALLY hard are. It's better to recognize my neighbors and their kids and be more sociable and helpful when running.I think my left arm felt lighter...maybe that was it.

OK it was FUN to run again. There are times when knowing what time it is or how long you've been running are good and appropriate things,but always relying on it can be bad. Now, I wear a watch because sometimes I need to know if I need to turn around and get home or do I have time for another mile, or another hill. Can I actually make that distance under the cut off times? NOW I have to push a button and hear the little beep just to see what time it is. My watch doesn't show the time unless I want it to. No use glancing at it every few seconds. Keeps me from my bad habits.Lets me focus on other things and has helped me keep running for over 30 years with no burn out.

The moral of this story...don't over rely on technology. Learn to exercise by feel. Love the training. Race day comes -you go hard..the watch is irrelevant- you learn to follow the rules- don't go out too hard, but let it all out by the end...the watch, heart rate monitor, gps, etc...they don't know what is right for you on race day, nor do they know the circumstances..weather, excitement, hills.....but you know; and that's what you trained for and practiced and hopefully are able to execute come race day. Running should be enjoyable and can be social and gee who else is up at 5 in the morning and can remove downed limbs after the storm before everyone leaves for work? The road clean up fairy-that's who! Doing unseen good deeds just leaves you feeling plain good! Feeling good is also...fun!

Thank you my good friend running fairy!

Discover the Love

This morning I had a conversation with a client who is working to regain her love relationship with her bike. Yes...you heard right. I did say love relationship. For many riders, there seems to be a special bond between them and the bike they so desperately love to ride. It carries them up mountain passes, across rough terrain, through fast race courses, and the hope is that it does so excitingly & safely. To me there is a trust between rider & bike, each needing the other in order to experience the joy of riding. Call me a little crazy (many will agree!) but I talk to my bike. Sometimes I catch myself just walking by my bikes so I can catch a glimpse of them. I say thank you when one of them gets me safely down a winding descent, or it magically seems to help me up a challenging hill. Cycling is much more than simply crawling onto the saddle. It is a relationship that can provide a life of memories and add an element to your life that can only be found by sharing time with your bike. Find time to ride but also to really look for the connection you have with the bike that gets who where you want to go!

Create Variation to Improve Performance

Many times I am asked what's the "secret" to keeping workouts (WO) fresh and getting the most from your WOs. One key is to create variation within repetition. So what is variation within repetition? It is completing the same mode of WO but creating small changes in that mode each time you do it. For example, Your training schedule might call for you to run 3x/week. The popular way to address this would be to have a speed run, a tempo run, and then some sort of long slow distance (LSD) run.

Although this can be effective, I believe you can develop better performance by creating variation within each mode of WO. Many athletes will get stuck in a rut and wind up doing the exact same speed, tempo, and then LSD run each week. You will benefit from these modes of WOs, but creating variation within each WO will give you just a bit more improvement in performance because the body is challenged each time, creating higher levels of progressive adaptation.

For example, maybe your prescribed speed WO is to complete 6-8 x 400s on the track. You could just go out and complete this track session, or each time it is prescribed you change it up just a bit. Maybe after each 400 you complete 1min interval of jump rope and then take a cool-down lap. Maybe you complete a 400 and then complete one set of stadium steps prior to your cool-down lap. Maybe on one 400 you run the first first 200 easy and the second 200 all out...or vice versa.

The take home point is that each time you complete a prescribed WO, you keep you body guessing as to how you might complete the WO. This will help keep your WOs fresh and help you challenge your body to adapt at a slightly different level as compared to just doing the prescribed WO the same old way each time your coach sets it up on your training schedule.

Save It For The End

When it comes to coaching, most of you know that I believe the run is where triathlon is won or lost. Not to take anything away from the other two events, but many recreational multisport athletes spend too much time trying to get faster in the water. Truth is, most athletes should focus on good swim form, but spend most of their time cleaning up their bike/run form and working on getting faster in these domains. A recent win at the 70.3 event in Hawaii points in this direction.

Two-time Ford Ironman World Champion Tim DeBoom has demonstrated in the past and now again that a strong run can win big events. He recently won the 70.3 event in Hawaii. After the swim of this event, DeBoom was a full two minutes behind the leader. DeBoom was in 3rd coming into T2, a minute behind the leaders. Things changed on the run as Tim tackled the run course looking like he was just starting his race. The report said that his "controlled, swift pace was enough to make the difference on the day." Ultimately, Tim chased down the two others in front, & this was enough to win the day.

So the next time you are deciding how to spend the time you have on training you might want to consider taking more time to work on the bike & run. Based on what I know those athletes who have a strong bike & run always seem to have the better finish times.

Big Day At Kansas 70.3!

Kansas 70.3 turned out great results for 3SF athletes! Check these out.

Luke Wilson: 4:24:32
Jimmy Montalto: 4:43:59
Brad Meara: 4:53:41
Mark Montalto: 5:05:11
Sara Plunkett: 5:49:11 (1st 70.3 IM race!)

Great job and hats off to all of these athletes. The IM 70.3 series events offers up a great challenge on some pretty demanding courses. Everyone did a great job...just beng out there is awesome enough. I hope everyone had a great day and are planning their next event.

Don't Race Without Strategy

As we approach the Hospital Hill 1/2 Marathon and the Kansas 70.3 Ironman, I wanted to review the importance of race day strategy (RDS). Many endurance athletes really don't even consider RDS. But they should! Athletes don't achieve their race goals because they don't have a strategy going into race day. Having a plan for race day will greatly increase the likelihood that you will PR or have a good race. So here are three things to consider for RDS.

1. Start Slow - That's right! Too many athletes go out like gang busters only to find themselves huffing & puffing 10-20mins into their race. Ease into your race...warm up, and then you can push your effort. You expend too much energy at the beginning and you will likely never recovery.

2. Respect the Course - Don't try to blast up the hills and hammer down the backside. Use the course to your advantage. Remember that endurance events are about a total time that is based on an average pace. This means that each mile can vary, and should vary based on the course layout. Your pace can and will change based on course layout.

3. Save It for the End - You can do a lot for your overall time and race confidence if you have something left in the tank to give with about 3 miles remaining in your race. There is no better feeling than to be able to drop the hammer on the last 3 miles and no worse feeling than to know that each mile you are getting slower and slower. The latter happens because the racer did not follow rule #1 & #2!

Following these simple rules can help you have better races and better results. Try to keep in mind that there is more to endurance events than just going out there and wailing away at the course. In essence, racing in an endurance event is much like playing a round of golf. The old strategy of "grip it & rip it" does not usually produce favorable results on the golf course and the same usually holds true for endurance events. Know your ability level, don't overestimate your ability, start slow, respect your course, and finish strong...these are some basic tips for RDS!

3SF Partners with Rufus Racing

I am happy to announce a new partnership with Rufus Racing (RR), a multisport event management company under the direction of Ruth Sawkins. Ruth is no "newbie" when it comes to event planning and direction. She has worked as Webb City Youth Soccer League Director and at the YMCA as a Program Director in Carthage, MO and Joplin, MO. She oversaw multiple programs including youth & adult sports, tournaments, fitness events, 5ks and bike rides.

Our goal with this partnership is to provide multisport athletes in the surrounding four state area with an opportunity to receive quality coaching and event services. I will become the "official" coach for RR, and will work closely with Ruth to develop clinics and workshops for athletes that will precede RR events. I will also offer training programs for athletes that will be specific for a number of RR events.

If you would like to know more about RR events or how to become a RR team member, please visit the RR website at www.rufusracing.com. Check out the website and check out our coaching services. We are convinced that you will be pleased with both!

Fetchdrag!

Multisport is much more than just a sport that we all love. Along the way we learn things about ourselves and others through the sport. But I never thought that it would help us create new words for Webster's Dictionary...boy was I wrong. Through multisport Jenny Clark is helping us add to our expanding body of knowledge!

Fetchdrag (n.) - The result of playing fetch with a large mammal whilst that mammal is attached.

Here is Jenny's story behind the word. Several months ago, after the walnuts had ripened and begun to fall, Buddy, my golden retriever, and I were running in the dark. A car passed with brights blazing, blinding me, and I stepped on a walnut and fell right on the nut. In my anger at the offending nut, I picked it up and threw it as hard as I could.

Naturally, who should want to play FETCH, but my Buddy, on a leash attached to me while I was still on the ground! He took off as if shot out of a cannon until--BOING--reached the end of the leash and then dragged me a few feet until he figured out he was tethered.

After I got back on my feet and we passed the area where I'd thrown the nut, Buddy then heroically saved me from stupidly tripping on said nut a second time. He proudly picked it up in his mouth and carried it home, head and tail high, quite princely.

Lesson learned: If you fall on a nut in the road, don't throw it back where you'll step on it again, throw it on the side of the road for the squirrels! (Oddly enough, Jenny never mentions another potential lesson learned...Don't play fetch with a dog to which you are tethered!)

When we reached the end of the run, Buddy had to deliver the slimy nut into my hand; disgusting, but a small price to pay for not suffering further pain and loss of skin. Then he proudly proceeded to lick off the blood running down my leg...human's best friend!

Training At Home

Did you know that the average person spends about 40mins just getting back & forth to their gym for their workouts. If they make this trip 6x/week, this totals about 240mins (4hrs) of time behind the wheel, that they could have spent in their home gym...if they had one. In addition to this, the average cost of a 1 person membership to a nice health/fitness club is about $65/month. This works out to be about a little less than $800/year. According to a 2009 survey from market researcher Mintel the median annual cost for a new gym member is $775. Keep in mind you also need to add cost of gas it takes to get back & forth to your gym. All together a person is going to spend roughly $1,000/year to maintain a gym membership.

I think that gyms like Lifetime Fitness, Ballys, & others do have their place, but I also believe that your money is best spent on putting together your own home gym. In the long run, it costs you less, and provides you more time (no more driving to the gym) and greater convenience. What is to be included in a home gym depends on your fitness needs and goals. I have everything but a pool and have about $3,000 in my gym (everything you see in the picture). Your biggest cost will be your bike, treadmill, and pool (if you choose to have one). Free weights, benches, balls, bands, & other strength training equipment can be bought for little next to nothing! There is no limit to home gyms and you can put them together as you go. If you would like to know more about home gyms or are interested in setting you your home gym, touch base with me.

Fitness Secret of Weight Loss

Every day I see or hear something about an amazing weight loss story. Just recently the Today Show had the most recent "Biggest Loser" contestant who was just voted off the show. But not before he was able to lose about a 100 pounds! Sure this is a great accomplishment, but don't be fooled about the EFFORT it takes to accomplish such a feat. So this brings me to the most asked question I get as a coach & personal trainer. "What is the best type of exercise I should do in order to lose weight?"

Truth is that any exercise mode (i.e. type) can produce significant results if it is done correctly, and this is where most people go wrong. The real key is to up the intensity. The intensity level should be based on the persons current fitness level & as this level improves, the intensity should go up! I help my multisport athletes and general fitness clients develop weight shaving intensity programs by using dose intervals. These intervals are based on a combination of fitness levels and mode of exercise. If you want to know more on how to set up a training program that gives you the best outcome on less time, feel free to touch base with me.

Women on the Move

Not often do I get to meet a person who has as much zest for life as Jenny Clark. Just recently she was selected as the "cover girl" for the first issue of the Columbia Woman Magazine...a magazine to celebrate and feature women and women's issues in Columbia, MO. Jen was a great selection! She is a go-getter, optimistic, and truly has a passion for living a healthy, fun-filled lifestyle.

She is successful in her career, her family, and her sport. I am honored to be able to work with such a person and have her entrust me with the continued development of her multisport experience. Congrats Dr. Clark! If anyone fits the bill...it is definitely you.

Enzo Shows Endurance...Dad on Decline??

I love it when one of my athletes has a great performance. It helps validate that what I do as a coach & trainer actually works. But truthfully, it is not that hard. If provided with the right training, rest, & nutrition, the "performance potential" for the human body only improves.

However, a more difficult and enjoyable task it to help an athlete balance their time between parenting and personal athletic achievements. Take Mark here for example. The picture clearly points to a dad who is behind a few hours on sleep while Enzo is ready to workout all day! If you know Mark you also know that sleep is one of his favorite things to do, besides training and racing...and of course being a daddy! So the big Q is how does daddy do it all?

My best advice is to take it in stride. As a coach & father of two (4yr old & 3month old), I look for little breaks in the day where I can get in 30mins here or 60mins there. Also don't be afraid to pack up the little one and take him/her with you. My son goes to gymnastics on Thursdays. During his workout, I go right to the treadmill with Izzy with me in her car seat. She looks up at me in total amazement while I get in a hard run of 30mins. I'm certain she is thinking, "How does he get those things attached to his hips to move so fast?"

Load 'em up and take 'em for a ride. On Tuesday nights my 4yr old accompanies me on a group bike ride. He joyfully takes the role of being the coach while I have him in tow. He barks out orders like, "Catch up dad." "Go around him." "Go faster dad." It makes me wonder if I am this bossy with my own athletes..LOL! Then on other days we ride around our block...him on his new trek (I even installed a bottle cage behind the seat) and me on my cruiser. We hop off and then we play chase. He likes me to try and catch him.

So to bring this conversation back around to the point. There are ways to do it. But most importantly, include your children. There is no better feeling than watching your kids take an interest in something their "Old Man" can teach them. Too many multisport athletes become selfish with their time and go out without their children. Sure...you may have to give up a top spot in the awards ceremony, but trust me...the first time you see your kid in a foot race and he "throws down" and you KNOW it is because he has learned it from you...well, that is better than ANY award I have ever received. Take 'em out! Teach your children that even us old dudes can still move pretty fast.

So onward Mark & Enzo...your days of endurance have just begun!

Spring is Here!

Today I was out for one of my long runs (25miles) and really had a chance to take in the beauty in our world. I ran slow enough to focus on the light spring breeze as it gently pushed me on the back...as if to say, "nice to see you again." The birds' songs filled the air and the musty but familiar smell of the blooming trees fill my nose as I fueled my legs with fresh oxygen. Gone are most of the treadmill days. I welcome the nature runs, outdoor hill repeats with the setting sun, and the crisp spring morning speed WOs on the track. Days like these always remind me as to why I chose to be an endurance athlete. These moments quite my mind, open my eyes, refresh my spirit, and strengthen my body. I am thankful that God gave me the opportunity to worship him through my living temple. God's speed to all of you out there who cherish the same feeling. Train Smart...Race Hard!

Here's Izzy!

What a crazy last 7 days we had in the Morris home. Isabella (aka Izzy) Grace Morris was brought into this world on 1/7/10 at 7:57am. She did not waste any time in getting here either! Mom woke early (4amish) to inform me that she was "feeling something." We timed contractions & they were regular, so I sent her packing to the hospital. Yep, she had to go by herself as I got our 4 yr old ready to go across the street to the neighbors. By the time I got Braeden to the neighbors and got to the hospital, Izzy was ready! The doctor barely made it to delivery! So, all is well. Mom & Izzy are doing great & Braeden is adjusting to having a sister. Here is a pic of Izzy in her "bili blanket." Being a coach you know I would have to introduce her to some kind of performance technology. Never too early to give 'em a head start.