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7 miles in Manhattan Beach

A friend from my Minneapolis run club is attending the same conference as me so we met for an early morning run.  I normally stick to the hotel treadmill when I travel so this was a nice exception.

7 miles in Manhattan Beach

A friend from my Minneapolis run club is attending the same conference as me so we met for an early morning run. I normally stick to the hotel treadmill when I travel so this was a nice exception.

Fifty miles. 
On a stationary bike. 
In the JW Marriott gym.  
On a Saturday night.  

I know how to party.

Fifty miles.
On a stationary bike.
In the JW Marriott gym.
On a Saturday night.

I know how to party.

runningmyownrace:

friesoffreedom:

I recently dog sat for one of my friends, so I left her and her family this drawing of their little pooch, Gracie, as a “welcome home” gift.

This was done by our daughter (with ExitRowIron). She leaves for the University of Cincinnati in just under a month. She’s going to study graphic design- I can’t wait to see what she creates!

runningmyownrace:

friesoffreedom:

I recently dog sat for one of my friends, so I left her and her family this drawing of their little pooch, Gracie, as a “welcome home” gift.

This was done by our daughter (with ExitRowIron). She leaves for the University of Cincinnati in just under a month. She’s going to study graphic design- I can’t wait to see what she creates!

Exitrowiron’s guide to Tumblr
I would never (intentionally) post a critical or negative comment on someone’s post or worse yet, send a mean anonymous note. But that doesn’t mean I don’t have an opinion.  Let’s get into it.
We all love selfies.  Who do I follow?  The folks who post a lot of pictures, especially selfies.  I only follow one person who’s never posted a selfie, but I’m convinced she works for some top secret government poetry agency.  Unless you’re a spy, we want to see you.
Enough with the reposts.  I get it, you’ve managed to distill the essence of Tumblr on your dash and you feel compelled to share it.  If I check out someone’s archive and all I see are reposts, I’m not interested.  A few of you are borderline on this one.
I don’t care how much you lifted.  The only thing more boring than reading a mile by mile race recap is reading about a WOD.  It’s just not my thing.  I’m willing to consider making an exception if you also frequently post cool space stuff.
I don’t care what you ate.  It’s just food.
I rarely read past the 3rd paragraph.  Newsflash, I don’t think anyone reads past the third paragraph and even fewer people are looking at your heart rate and elevation chart.  Keep it short.  Exception - David’s stupid criminal stories and this post..
I’m going to like your posts - I promise.  If I’m following you and you took the time to post something (that isn’t food or WOD related), I’m appreciative.  I’ve only un-followed two people in two years and I felt guilty for a week.
What’s up with followers who never like anything?  The same 20-30 people consistently like my stuff (which is great), but what’s going on with the other jokers?  Did they sprain their index finger?  Is their left mouse button broken?  Seriously, show a little love.
Thanks for the great entertainment and inspiration and have a good weekend.

Exitrowiron’s guide to Tumblr

I would never (intentionally) post a critical or negative comment on someone’s post or worse yet, send a mean anonymous note. But that doesn’t mean I don’t have an opinion.  Let’s get into it.

  1. We all love selfies.  Who do I follow?  The folks who post a lot of pictures, especially selfies.  I only follow one person who’s never posted a selfie, but I’m convinced she works for some top secret government poetry agency.  Unless you’re a spy, we want to see you.
  2. Enough with the reposts.  I get it, you’ve managed to distill the essence of Tumblr on your dash and you feel compelled to share it.  If I check out someone’s archive and all I see are reposts, I’m not interested.  A few of you are borderline on this one.
  3. I don’t care how much you lifted.  The only thing more boring than reading a mile by mile race recap is reading about a WOD.  It’s just not my thing.  I’m willing to consider making an exception if you also frequently post cool space stuff.
  4. I don’t care what you ate.  It’s just food.
  5. I rarely read past the 3rd paragraph.  Newsflash, I don’t think anyone reads past the third paragraph and even fewer people are looking at your heart rate and elevation chart.  Keep it short.  Exception - David’s stupid criminal stories and this post..
  6. I’m going to like your posts - I promise.  If I’m following you and you took the time to post something (that isn’t food or WOD related), I’m appreciative.  I’ve only un-followed two people in two years and I felt guilty for a week.
  7. What’s up with followers who never like anything?  The same 20-30 people consistently like my stuff (which is great), but what’s going on with the other jokers?  Did they sprain their index finger?  Is their left mouse button broken?  Seriously, show a little love.

Thanks for the great entertainment and inspiration and have a good weekend.

Fun on a Friday night

I can think of a million things I’d rather be doing on a Friday night than flying to L.A. for weekend business meetings followed by my industry’s annual conference.  I’m not objecting to the conference, it’s sacrificing my weekend that makes me crabby.

Fun on a Friday night

I can think of a million things I’d rather be doing on a Friday night than flying to L.A. for weekend business meetings followed by my industry’s annual conference. I’m not objecting to the conference, it’s sacrificing my weekend that makes me crabby.

Meet my new swim coach

I started doing triathlons in 2007 and since then my bike and run times have continued to improve.  My swimming however, has not.  Beth (Runningmyownrace) on the other hand has been doing triathlons for 4 years and she’s continued to get faster on the bike, run and especially the swim.  She’s a real student of the sport.  She reads the books, follows the prescribed workouts, tracks and analyzes her results - the whole nine yards.

I use my hectic work schedule as an excuse.  I’m busy with work and travel so I’m not especially interested in the finer details of the workouts.  I just want to get on the road and ride or run or get in the pool and swim.  I’m willing to put in the time but I resist too much structure.  That strategy is the least effective in the water where technique really counts. 

So this week I brought Beth to the pool with me for some instruction.  She had some great tips to improve my form (and ultimately my speed) and she let me borrow her paddles.  As you can see in the bottom picture she didn’t bring her whistle and stopwatch as my form is still so bad that she can offer helpful advice just by looking up from her reading every few minutes.

Your kids are older now, but how did you balance the travel and training when they were younger?

I have always traveled a lot for work, fortunately Beth was able to stay home and take care for the kids and everything else.

I didn’t start running until 10 years ago when the kids were in 3rd and 4th grade, respectively and the training didn’t require too much time. I started IM training 6 years ago and since then my training generally consists of a 60-90 minutes a day during the week and longer workouts on the weekend. Yes, it’s time away from my family but I think they’d agree that the improvement in my attitude that comes from training is worth it. I need the exercise and time alone without email.

What inspired you to make the jump from running to doing triathlons? Were you already an experienced cyclist and swimmer?

Fifteen years ago i had an older work colleague who did Ironman Kona. The distances seemed unbelievable and I secretly wanted to try it but my kids were little, I didn’t have a bike, didn’t swim and never ran more than a few miles.

Fast forward to 2007… I had joined a run club and completed my first few marathons. Several of my run club colleagues were sporting M-dot tattoos. I knew that if they could do it, I could do it. I wanted that tattoo. So I hired a coach, bought a bike and got in the pool That year my goal was a half IM. The following year I did IM FL and have been doing 1-2 half IMs and one full IM every year since then.

How do you combat jet lag and training when traveling?

It helps to live in the Midwest as the jet lag isn’t noticeable when I travel domestically. Longer flights are harder of course but I try to:
- avoid alcohol
- adjust to the local time upon arrival
- if traveling internationally it helps to be exposed to sunlight on arrival
- exercise
- avoid heavy meals, especially on the plane
- don’t let travel or jet lag be an excuse for not training; do the best you can on the road (at least an hour a day) and pick up where you left off when you return.

I always sweat more when I ride on the trainer inside (like right now). Should I be cleaning my bike down any special way because of all the sweat on it?

I don’t think you need to clean your bike any differently than after a long ride outside. Grab a hose and a bucket and wash it just like your car. Even though I’m fairly meticulous about my bike I had to replace various bolts and screws that got corroded after 3 years of IM training.

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