tag:blogger.com,1999:blog-55154543189303400832024-02-07T23:18:10.537-05:00martygaalblogBri, Babyboy, bikes, beer, running, racing, finance, fun, triathlon, training, coaching, swimming, surfing, and so onmartygaalhttp://www.blogger.com/profile/11676161010767458137noreply@blogger.comBlogger593125tag:blogger.com,1999:blog-5515454318930340083.post-30022889141614406432024-01-30T11:17:00.002-05:002024-01-30T11:17:26.234-05:002023 season wrap up<p> It was a season! I managed to fit in a few more sprint triathlons this year. Expectations have been adjusted accordingly. </p><p>We don't ride on the roads anymore except at the races. Our personal risk reward assessment on this is that the greenways and Peloton are safe and accomplish what we want to do, and the roads are not (for us). So the intervals are few and far between, but the sights and sounds of the greenways and Umstead State Park are many. </p><p>Bri and I had fun at the Triangle sprint triathlon at Harris County Park. We actually did the mini sprint, which was half of the sprint, more or less. I missed a bike turn and Bri lost her chance to run me down. She won, and I was 5th. In between us were 3 children. She says we have to do the regular sprint next season, but I am reserving the right to go super-short. </p><p>There was another sprint at the Rex Wellness triathlon in Wakefield. This is a 250 yd swim - 10 mile bike - 2mile run. Also fun. I think I finished 10th or so.</p><p>And then the real fun! The Battle at Buckhorn sprint triathlon on Sep 30, followed by an off road triathlon in Greensboro on Oct 7. Years ago I won the Battle at Buckhorn 3x in a row. This year I did not. But I enjoyed myself.</p><p>The off road triathlon was also a good time. We have 2 mountain bikes. One is an old, heavy Giant with front suspension. The other is a light, sleek Litespeed with a front stem shock. Both are 26 inch wheelers. I went with the Litespeed option. It was probably the better choice, but man, I got crushed by all the 29'ers with full suspension. Anyway, this was my 2nd longest event of the year, with a finishing time around 2:30. </p><p>Off road is fun and different, and not on the road. The Natty Greene's Revenge triathlon is the only one I know of in NC that offers an off-road triathlon option.</p><p>The next morning we woke up bright and early and put on our Hurricane Swim. It was rescheduled yet again due to the late September storm that formed off the SC / NC coast. Fortunately our reschedule date turned out to be a beautiful morning and all went well.</p><p>We did a lot of weekend hiking. One of our fun family activities for 2023 was to find a new trail, hike 2-3 miles, then hit the nearest brewpub for dinner afterwards.</p><p>Life is good. Family is happy. Dog is cute. See you next time!</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtf9HF3BwYKyCDUBWa3t8guTk2a8NUjv_hWnGMjU1uJnJ2wrsXKnjAkkIS1Mj0C-rOSOWOgXuPv1ip8hppUBgeJ_UZvwnENZCERYEfE5JA18bC0dmp1fVk3SuFGdkiFTT3vhFOqh58grNCAmC497Jqrc4vOVIc-QvvMRqjPxFHw3T1849hSPRiw7fO__Q/s4000/attackofthelogs.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3000" data-original-width="4000" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtf9HF3BwYKyCDUBWa3t8guTk2a8NUjv_hWnGMjU1uJnJ2wrsXKnjAkkIS1Mj0C-rOSOWOgXuPv1ip8hppUBgeJ_UZvwnENZCERYEfE5JA18bC0dmp1fVk3SuFGdkiFTT3vhFOqh58grNCAmC497Jqrc4vOVIc-QvvMRqjPxFHw3T1849hSPRiw7fO__Q/s320/attackofthelogs.jpg" width="320" /></a></div><p>-edit- I forgot to publish this. </p>martygaalhttp://www.blogger.com/profile/11676161010767458137noreply@blogger.com0tag:blogger.com,1999:blog-5515454318930340083.post-59433451162416025622023-03-29T14:32:00.001-04:002023-03-29T14:37:01.771-04:00OMG I'm still hereHeeeeeyyyeee. How you doin?
It's been quite a while since I've posted anything. Not that nothing has been going on, but more in the vein of I didn't have much to share. <div><br /></div><div>Life has been good, we've gone some places and done some things. Our son Junior Awesome continues to grow like a tree/weed/appropriate growth metaphor. Our dog Penny Awesome is still super cute and loves to wiggle while she growls and chases the ball. Yadda yadda.</div><div>
<br />Bri and I closed out last season with <a href="https://swimrunnc.com/" target="_blank">SwimRun NC</a> in late October of 2022. This is a race where you run then swim then run then repeat a few more times. We went into it undertrained and suffered the consequences. It was still a fun, team building exercise though. Here are a couple pictures.</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5mhUZpSbONlVlZ0_OSNt2EjKfSpm9V9My5lK6FKnyGA2s-Y92Wp4hFhhi-TE3goEKr5OEfUIawup9fa0B22Wzks0NynU5zaAhfUWlc_Hp3cutfbsjDT_OYcIQKAwSJDy4-WsMecZYWL6N-XcSguMrTVEXMLKduMLlWq97pmCvcJgQ8joqUlPoXcO_/s3264/IMG_20221016_073820685.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2448" data-original-width="3264" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5mhUZpSbONlVlZ0_OSNt2EjKfSpm9V9My5lK6FKnyGA2s-Y92Wp4hFhhi-TE3goEKr5OEfUIawup9fa0B22Wzks0NynU5zaAhfUWlc_Hp3cutfbsjDT_OYcIQKAwSJDy4-WsMecZYWL6N-XcSguMrTVEXMLKduMLlWq97pmCvcJgQ8joqUlPoXcO_/s320/IMG_20221016_073820685.jpg" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZE29-5JYq8Qer224HOEuIaylHBPHraxvUi25dBR4T4TPmKaG2_1aTJQ4ittWydCttFyDYf7ilm7ODzX2NeAqQgADQNmc3p7bRMIlOWHc566gVnTKuKkBFOhw9XcYK8YzaGnBqSkrcHHOF5Ia5Hl1VdH67vh6xV0N8XTMnLpZ0YF30-sVddf6QOF1A/s3264/IMG_20221015_155630373_HDR.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2448" data-original-width="3264" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZE29-5JYq8Qer224HOEuIaylHBPHraxvUi25dBR4T4TPmKaG2_1aTJQ4ittWydCttFyDYf7ilm7ODzX2NeAqQgADQNmc3p7bRMIlOWHc566gVnTKuKkBFOhw9XcYK8YzaGnBqSkrcHHOF5Ia5Hl1VdH67vh6xV0N8XTMnLpZ0YF30-sVddf6QOF1A/s320/IMG_20221015_155630373_HDR.jpg" width="320" /></a></div><br /><div>In early February of this year 2023, we ventured down to Tallahassee, FL to meet up with a good friend of Bri's and run the Tallahassee half-marathon. We were better trained for this and it went well. We all ran together for about 11 miles until I put the hammer down in order to show my wife who's the boss.</div><div>Here are pictures.</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSszQide6rQAmrFSjjWM0Eg8C5-AEHVk3XXsPBSj6J3fQ9qR1RXUOLNHTe7FvBGnTsiqI7UQknnr720Q60cpID1ltfx0tOdsz25SloIGtNVAFwx521ln4zfdWdhoYVkW5G0tx_RALPjM-5oquWDHjwSOEUZXlKjuAiP2ZgB1lDZ7LT8fAqpYSNN2Ep/s2160/IMG_20230205_125845.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1620" data-original-width="2160" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSszQide6rQAmrFSjjWM0Eg8C5-AEHVk3XXsPBSj6J3fQ9qR1RXUOLNHTe7FvBGnTsiqI7UQknnr720Q60cpID1ltfx0tOdsz25SloIGtNVAFwx521ln4zfdWdhoYVkW5G0tx_RALPjM-5oquWDHjwSOEUZXlKjuAiP2ZgB1lDZ7LT8fAqpYSNN2Ep/s320/IMG_20230205_125845.jpg" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgR8vPPSEJCfNy-z7nPR68GnnDLJ-zlkF8SGc0dVXhNUGPFCd1dPLVhhznkxpWRl4qXigyasB0DnC09eeeg8Kg7I-aoB6YKfC91yuar25bRYGFFgqgCcwt2wRScDuEkdMSX1ZyaZvLugRZUGrk56vPMPg87dC-rozCtEzTxCr4hiIQk5jO1scioYNYu/s4000/IMG_20230205_091358098_HDR.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3000" data-original-width="4000" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgR8vPPSEJCfNy-z7nPR68GnnDLJ-zlkF8SGc0dVXhNUGPFCd1dPLVhhznkxpWRl4qXigyasB0DnC09eeeg8Kg7I-aoB6YKfC91yuar25bRYGFFgqgCcwt2wRScDuEkdMSX1ZyaZvLugRZUGrk56vPMPg87dC-rozCtEzTxCr4hiIQk5jO1scioYNYu/s320/IMG_20230205_091358098_HDR.jpg" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVtXN048xdwhFkaXXOu6F_RcPxyrif91YTba0m2Og0FRH3vwgN5lEIqJNV9DgybRt3hcNEtnghSegQZS11my_GVyslxXhIa1HNNMACkPna6IUEVn8u-5uD8GlPFXyR7fpyHnOLISBlfdHNg17FO0HYb7LmRV6EjjKq0MuwzUpvAo7xPZgmIWAGbCqr/s3264/IMG_20230205_072541090.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2448" data-original-width="3264" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVtXN048xdwhFkaXXOu6F_RcPxyrif91YTba0m2Og0FRH3vwgN5lEIqJNV9DgybRt3hcNEtnghSegQZS11my_GVyslxXhIa1HNNMACkPna6IUEVn8u-5uD8GlPFXyR7fpyHnOLISBlfdHNg17FO0HYb7LmRV6EjjKq0MuwzUpvAo7xPZgmIWAGbCqr/s320/IMG_20230205_072541090.jpg" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxzI4uu7jjlZJhXuVQ8Ukwu0H3pqE0mwqx21RvxpZou7KwxrmRkylg-C87OyC9Lc_XDjWl7IDRES39-2JEX3aeZxkpnM8sMX4Fl3u2dZX_qw4P_XzWrCdPakBXflc-d_fs65pFmXpr-kugdn7qEKfuirrF_nwq3nSWrQCX8LtnLOBQ4j9yt0daXduk/s3264/IMG_20230205_091827389_HDR.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2448" data-original-width="3264" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxzI4uu7jjlZJhXuVQ8Ukwu0H3pqE0mwqx21RvxpZou7KwxrmRkylg-C87OyC9Lc_XDjWl7IDRES39-2JEX3aeZxkpnM8sMX4Fl3u2dZX_qw4P_XzWrCdPakBXflc-d_fs65pFmXpr-kugdn7qEKfuirrF_nwq3nSWrQCX8LtnLOBQ4j9yt0daXduk/s320/IMG_20230205_091827389_HDR.jpg" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQ0x9QlFkGyHmmMb1Qi3_RKg0TytWhnc9ZTQU1dPK_GZ1TmPZ0hceMR3coMygJxzL3kwIv7LyCv4qh8oBIbpibUHZAt3F-K56PaPwB3mBTLEJ6NqH4sbqmtbkQJJF0yAy8ud2WSFZf8fyx17375D74G3V7pIPk0AbzH_OnNpA-hurNDNi90ne5MNYu/s4000/IMG_20230205_091754715_HDR.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4000" data-original-width="3000" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQ0x9QlFkGyHmmMb1Qi3_RKg0TytWhnc9ZTQU1dPK_GZ1TmPZ0hceMR3coMygJxzL3kwIv7LyCv4qh8oBIbpibUHZAt3F-K56PaPwB3mBTLEJ6NqH4sbqmtbkQJJF0yAy8ud2WSFZf8fyx17375D74G3V7pIPk0AbzH_OnNpA-hurNDNi90ne5MNYu/s320/IMG_20230205_091754715_HDR.jpg" width="240" /></a></div><br /><div>Junior Awesome continues to be fun. He has gotten into soccer. Alas, he was not really into swimming so will just be doing summer league swim team for the foreseeable future. He does lots of rides, hikes, and runs with us. Here are pictures in no particular order.</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh41PQVIrJSoeOARw8GOxZdQ830XHYiSUvAlDqkxK8sBYQToAONnvYpS-Z0iOM2TLCHGBHCFxi-Xmzy4WI4uQydiRw5eY853l69vY6aDWEjl-juprggFqo6z7QpvvJzetkfFMovBMJX4Wr367WD9i_0DcOO_Cs4eMqmfH0mVJmiRf92w-AE4bdP03_p/s4000/IMG_20221124_085349919_HDR.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3000" data-original-width="4000" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh41PQVIrJSoeOARw8GOxZdQ830XHYiSUvAlDqkxK8sBYQToAONnvYpS-Z0iOM2TLCHGBHCFxi-Xmzy4WI4uQydiRw5eY853l69vY6aDWEjl-juprggFqo6z7QpvvJzetkfFMovBMJX4Wr367WD9i_0DcOO_Cs4eMqmfH0mVJmiRf92w-AE4bdP03_p/s320/IMG_20221124_085349919_HDR.jpg" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0MCjgLxRs8iz0UzTsSxyXzWLWpMp6Q9EmPOxvxBXca0x4E5RoA4XVyHivbi7TbCQHN4-LPc8_Arz4WYXq41px1u1JHPt_x0hqbs8yyyX27rU2W-fFuefzR01N8MS4dzveSnQO_DkPzoPc8o90LzJ7oZJqW_BS0y2SdoYURNgvRFZEQyCg8JXyWsq6/s4000/IMG_20221113_132829034.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4000" data-original-width="3000" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0MCjgLxRs8iz0UzTsSxyXzWLWpMp6Q9EmPOxvxBXca0x4E5RoA4XVyHivbi7TbCQHN4-LPc8_Arz4WYXq41px1u1JHPt_x0hqbs8yyyX27rU2W-fFuefzR01N8MS4dzveSnQO_DkPzoPc8o90LzJ7oZJqW_BS0y2SdoYURNgvRFZEQyCg8JXyWsq6/s320/IMG_20221113_132829034.jpg" width="240" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjI8YJraBJAMSHKtdiYE_Sdf6JV6XGN89mjEl2W2-82PU1IfUaSVAf8x-aumMCIHzsWmSxlwriRwjEADgdjkWtLYcB7AfZOOOgHKwhJDbAjI40ri1GwUJ6SS-Xq5Rt1FJFanWQiZz7S9nr4bgIvyL-wATgdlql12u_7JCNi7wsg9m3Rn0Ly93TYMXph/s4000/IMG_20221008_101110555_HDR.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3000" data-original-width="4000" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjI8YJraBJAMSHKtdiYE_Sdf6JV6XGN89mjEl2W2-82PU1IfUaSVAf8x-aumMCIHzsWmSxlwriRwjEADgdjkWtLYcB7AfZOOOgHKwhJDbAjI40ri1GwUJ6SS-Xq5Rt1FJFanWQiZz7S9nr4bgIvyL-wATgdlql12u_7JCNi7wsg9m3Rn0Ly93TYMXph/s320/IMG_20221008_101110555_HDR.jpg" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiC74SVdaAiEkxsQVV-U-dzIKcE4dNTsc-pEqDrAcS1bDlU4ccCOvlsP2U3n1QhNiNvg5MO-vukiiyC8xADPyWoQyYLyA-mnEfIqEoSTh-84voCM8g8PelTt9Wio6B0uBT-f5vJkR5BE77WiAJeD61nPR1EE2chaCZx4YKeXzQoaasObtU_1lJ63_bF/s3264/IMG_20220924_093952299_HDR.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2448" data-original-width="3264" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiC74SVdaAiEkxsQVV-U-dzIKcE4dNTsc-pEqDrAcS1bDlU4ccCOvlsP2U3n1QhNiNvg5MO-vukiiyC8xADPyWoQyYLyA-mnEfIqEoSTh-84voCM8g8PelTt9Wio6B0uBT-f5vJkR5BE77WiAJeD61nPR1EE2chaCZx4YKeXzQoaasObtU_1lJ63_bF/s320/IMG_20220924_093952299_HDR.jpg" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlgafgziAcHEGrh4IsfhUXAVwhP0CIJz3jyrsG8dAlwg4aaJ5gA__oRCwBN2M37NiIgZQD0nUCjKX-FWwAbTxwyzUHqUcmJ1NWNkrfBF1WhHcwB-Q3H7IOx67EDOdFLgR7rdIS4a_eKSsfNnv94JkfaXE6MTmZh4ku9bHcff5bi_B1hr_nnVNVCQEP/s3264/IMG_20220813_193520540.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2448" data-original-width="3264" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlgafgziAcHEGrh4IsfhUXAVwhP0CIJz3jyrsG8dAlwg4aaJ5gA__oRCwBN2M37NiIgZQD0nUCjKX-FWwAbTxwyzUHqUcmJ1NWNkrfBF1WhHcwB-Q3H7IOx67EDOdFLgR7rdIS4a_eKSsfNnv94JkfaXE6MTmZh4ku9bHcff5bi_B1hr_nnVNVCQEP/s320/IMG_20220813_193520540.jpg" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg38vlJdA4gqZ_nbdsGOa90D7Az7FFJ1_nU9XMl5I1j0ZAk0qPoA2xT6rocfBbgZGCUzV01iR6gzrn9fk3qs9tj8TqpTK898RLh5DT_jxuac2kvqKHMR77NIUZ8mxeoOMUDipsPjbHs62JWwYzx1PtVg3uzl6ffELOuKYW9Eza81B3THpr0QNpNmjtN/s4000/IMG_20220723_093002241_HDR.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3000" data-original-width="4000" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg38vlJdA4gqZ_nbdsGOa90D7Az7FFJ1_nU9XMl5I1j0ZAk0qPoA2xT6rocfBbgZGCUzV01iR6gzrn9fk3qs9tj8TqpTK898RLh5DT_jxuac2kvqKHMR77NIUZ8mxeoOMUDipsPjbHs62JWwYzx1PtVg3uzl6ffELOuKYW9Eza81B3THpr0QNpNmjtN/s320/IMG_20220723_093002241_HDR.jpg" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTogB3p8SwW1BXQHEVacNZzuhkJBYSZwA-HXl0S6t2jcf2KxtMlN9x31RoLYuLAtkMK1fHldFmF6IXHlyo8vYhBB91L-iFuZLLI_DlvpzBnbN4DPRaecqaEY1DiQTdzBIjoUCNZff_avyi19OQPJXMu4obzMcE05_T5HqoWOabdNr3_40NfLsqCzUr/s4000/IMG_20220716_102957420.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3000" data-original-width="4000" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTogB3p8SwW1BXQHEVacNZzuhkJBYSZwA-HXl0S6t2jcf2KxtMlN9x31RoLYuLAtkMK1fHldFmF6IXHlyo8vYhBB91L-iFuZLLI_DlvpzBnbN4DPRaecqaEY1DiQTdzBIjoUCNZff_avyi19OQPJXMu4obzMcE05_T5HqoWOabdNr3_40NfLsqCzUr/s320/IMG_20220716_102957420.jpg" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1aXrrMDyakFn7mLIdZ3rHanwUBwzmzsDO77bvcNLPgV4MIBkJseDNlQbkngClWeLLJvnRNpuN7DQEEkeiiqno8hvbW3eP1HyMaLhcc5LIVCzI1I8NfPu8YmCZXwtmAaXSCHe6wOBcm8WLMSlYkki4X7EJdXCfWXvMBq7SXKW62QuN4uTSVnc7jaxB/s4000/IMG_20220605_200902613.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3000" data-original-width="4000" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1aXrrMDyakFn7mLIdZ3rHanwUBwzmzsDO77bvcNLPgV4MIBkJseDNlQbkngClWeLLJvnRNpuN7DQEEkeiiqno8hvbW3eP1HyMaLhcc5LIVCzI1I8NfPu8YmCZXwtmAaXSCHe6wOBcm8WLMSlYkki4X7EJdXCfWXvMBq7SXKW62QuN4uTSVnc7jaxB/s320/IMG_20220605_200902613.jpg" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuZ3EkWoBu3vjrCH1QsGXHNzAQlFPB_wQqBaeIGHXqwWsbbCT0-Yw3ggaAisGuxpP4f2McpqBY56JGIhsGHVSPpt7VfY_RJ7ZMBg4d5dukNMK4aKYRFdEaNHlWmFFfuvWL7qCsytwxyjmLvFR2WkUKHh8AOPMS2F4VZ0_SLqoB3rxnxSCnQ7aE3tbq/s4000/IMG_20220411_104939187_HDR.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4000" data-original-width="3000" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuZ3EkWoBu3vjrCH1QsGXHNzAQlFPB_wQqBaeIGHXqwWsbbCT0-Yw3ggaAisGuxpP4f2McpqBY56JGIhsGHVSPpt7VfY_RJ7ZMBg4d5dukNMK4aKYRFdEaNHlWmFFfuvWL7qCsytwxyjmLvFR2WkUKHh8AOPMS2F4VZ0_SLqoB3rxnxSCnQ7aE3tbq/s320/IMG_20220411_104939187_HDR.jpg" width="240" /></a></div><br /><div>Next up for me is the <a href="https://fsseries.com/event/beaverdam-olympic-and-sprint-triathlon/" target="_blank">Beaverdam sprint triathlon</a> at Falls Lake followed by the <a href="https://crystalcoasttri.com/" target="_blank">Crystal Coast Half-Booty triathlon</a> in Beaufort, NC. Fitness is fair to adequate. I've mostly given up road riding so all the miles are on an indoor trainer or on greenways. </div><div><br /></div><div>That is all. Hope you are well. </div><div><br /></div>martygaalhttp://www.blogger.com/profile/11676161010767458137noreply@blogger.com0tag:blogger.com,1999:blog-5515454318930340083.post-33752888429005149942021-10-10T19:43:00.006-04:002021-10-10T20:22:01.587-04:0050k for 50 years<p>There are many stupid things to do in the world. One of them is running for a long time through difficult terrain using only your feets and your wits. So, that's what I did, in a dubious pre-50th birthday celebration called The <a href="https://www.pm2hrultras.com/" target="_blank">Pilot Mountain to Hanging Rock 50k</a>. October 02, 2021.</p><p>Let's start with the name. Traditionally the race is run from Pilot to Hanging Rock. But in 2021 the race course was reversed to avoid the supposed large crowds of sandal-toed tourists cruising through the beautiful trails of Hanging Rock on a Sunday afternoon. </p><p>The race is held mostly on singletrack, with a few stretches along the road or on bridle trails. Of the 50k, I'd say about 40 (k) is singletrack, but I could be off by a mile or two. </p><p>There is also a painful amount of elevation gain and loss. I don't know what you're used to running, but a local tough 10 mile course near me has about 800 feet of gain/loss. </p><p>This dopey endeavor had 3,700 feet of gain and 4,500 feet of loss. If you're a runner, you know what running downhill on tired legs feels like. So you don't need me to describe it. But you might just be some random hiker dude or chick that found this page so I'll explain it. It feels like an invisible gremlin is stabbing you in the quads with every step. So there's that.</p><p>I ran with a couple of friends, who for anonymity's sake I'll call Happy and Grumpy. They both trained for it pretty well. Happy had some back issues that threw him off, while Grumpy struggles in warmer conditions.</p><p>My preparation for this race was not bad. I didn't want to bang out huge long runs during the height of the summer heat, so I delayed a real long buildup until August. And I cheated in how I increased my weekly mileage. Traditionally it's not advisable to add more than 10% or so to your long run distance or your total weekly mileage. Since I'm special, the royal Me ignored these rules and jumped a fair bit week to week. I already forgot most details, but my long run distances went something like 11 - 13 - 16 - 18 - 20. With a downweek or two in there somewhere. If you're really interested you can follow me on <a href="https://www.strava.com/athletes/28709182" target="_blank">Strava</a>. Don't forget to hit the like and subscribe button either.</p><p>The other neat trick I added was to follow up the long runs with another run the following day, instead of the usual triathlete plan of a long ride or a day off, depending on who/when/what you do. My longest session thus wound up being a 20 miler on Saturday followed by 8.5 on Sunday. </p><p>Anyway blah blah blah I also swam and biked and did strength and yoga and was overall in pretty good condition. Happy and Grumpy both had more running miles in them but I probably had more overall training volume. </p><p>So then we started the race. Or kind of. There were about 200 people doing the event. 180 of them lined up and took off at the start. We and a few others waited a couple minutes to let it clear out. Then we started.</p><p>Now, if you're smart, you go and review the race course so you know what to expect. We did not because we are not smart, so imagine our surprise when we hit an extremely tight singletrack section a half mile in. And then we walked! For almost 2 miles, it was too tight to pass anyone and the few slower runner/hikers that had started immediately just shut down our game. </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRNmQb2wlwwXSFCpEij6u6wjp8gzTpSCH2mPDIqaiJ5NJyoWq7Le_XJzxow9_JaimPxnCDrlfoe2NwmrTByG7XfuGlTj0c9u6oYBxRUshSXOshPJtEHxzTRu3l3SjiQ9FNIP3dZgu59l0/s4160/IMG_20211002_075950450.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4160" data-original-width="2340" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRNmQb2wlwwXSFCpEij6u6wjp8gzTpSCH2mPDIqaiJ5NJyoWq7Le_XJzxow9_JaimPxnCDrlfoe2NwmrTByG7XfuGlTj0c9u6oYBxRUshSXOshPJtEHxzTRu3l3SjiQ9FNIP3dZgu59l0/s320/IMG_20211002_075950450.jpg" width="180" /></a></div><div style="text-align: center;"><span style="font-size: x-small;">Grumpy trying to run in a crowd</span></div><p>But soon enough there was room to pass and we started running. Happy got frustrated and started leapfrogging people, while Grumpy and myself cruised together for a few more miles. I eventually pulled away and a 2-3 mile stretch of highway running. </p><p>Then it became a matter of pacing and just being careful with the steps. It was very scenic, and the temperature for the first 2/3 of the race was comfortable. </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCObOI6TL768tD0inY1M-Fl9rzceUDSqsscvKURfJq6z-tluGRcqfVH56OrTQ45zYubPKmGYZydXuSI65_zeGpVDNfFeM1LpFG6H0W3ENFGyv8Wc6EtXhJxOhtnPmORTwlp_jK8YiEJ6E/s2592/IMG_20211002_101706322.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1944" data-original-width="2592" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCObOI6TL768tD0inY1M-Fl9rzceUDSqsscvKURfJq6z-tluGRcqfVH56OrTQ45zYubPKmGYZydXuSI65_zeGpVDNfFeM1LpFG6H0W3ENFGyv8Wc6EtXhJxOhtnPmORTwlp_jK8YiEJ6E/s320/IMG_20211002_101706322.jpg" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVZVCe4vsGjsoZNirMRdaun5nLaFl_U1kiwY7tQBcfSNZvb7_hOl_8LnGFuy0Hidr9tC7AbnlLMCmDLECU4EUbaANYV6HKMymxjfxM3V17UQhZJKmI3K4mzT-2M2l3m5AvV6X5jPQRBS4/s2592/IMG_20211002_111619732_BURST000_COVER_TOP.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1944" data-original-width="2592" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVZVCe4vsGjsoZNirMRdaun5nLaFl_U1kiwY7tQBcfSNZvb7_hOl_8LnGFuy0Hidr9tC7AbnlLMCmDLECU4EUbaANYV6HKMymxjfxM3V17UQhZJKmI3K4mzT-2M2l3m5AvV6X5jPQRBS4/s320/IMG_20211002_111619732_BURST000_COVER_TOP.jpg" width="320" /></a></div><div><br /></div>I ran with my phone so my many fans around the world could track my progress using a program the race provided. They could send me movie quotes and other clips to keep me motivated. That was a fun way of knowing someone out there cared.<div><br /></div><div>Here are the 10, 20, and 30 mile video updates.</div><div><br /></div><div> <div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/OtUCxghPSDQ" width="320" youtube-src-id="OtUCxghPSDQ"></iframe></div><div class="separator" style="clear: both; text-align: center;"><a href="https://youtu.be/OtUCxghPSDQ " target="_blank">https://youtu.be/OtUCxghPSDQ </a></div></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/VARDG2kX-bM" width="320" youtube-src-id="VARDG2kX-bM"></iframe></div><div class="separator" style="clear: both; text-align: center;"><a href="https://youtu.be/VARDG2kX-bM ">https://youtu.be/VARDG2kX-bM </a></div><br /><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/2pFLz2VbD6w" width="320" youtube-src-id="2pFLz2VbD6w"></iframe></div><div class="separator" style="clear: both; text-align: center;"><a href="https://youtu.be/2pFLz2VbD6w" target="_blank">https://youtu.be/2pFLz2VbD6w</a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgimJIy9drT25pIAUq8ckjAenHrLUXm8zSJX1g7_7u4aiobcFyV40IeAD1gVGDoYQDgIP_74t7mTN2b3XQLOhSwPMUSw_ko083ThHatkW-QZouMIah02KblxjqUz7bxtpYqRaHfcxAykgI/s4160/IMG_20211002_123256987.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2340" data-original-width="4160" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgimJIy9drT25pIAUq8ckjAenHrLUXm8zSJX1g7_7u4aiobcFyV40IeAD1gVGDoYQDgIP_74t7mTN2b3XQLOhSwPMUSw_ko083ThHatkW-QZouMIah02KblxjqUz7bxtpYqRaHfcxAykgI/s320/IMG_20211002_123256987.jpg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><span style="font-size: x-small;">the final miles!</span></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiorK74FrICZ0lNS8hzY3e46CxH7uzCk8F0XxwZTGk-mq2vGpz8DZSqG2-9ov2_ipG8KFxKvT_BxbDMiymhpM99Aaw3PLSTsJAy-paqtNmnRk9bSLONAMZRjSzQ4bTUAB1hq-QhIVx8eo/s1164/hangingrock+elev.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="353" data-original-width="1164" height="97" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiorK74FrICZ0lNS8hzY3e46CxH7uzCk8F0XxwZTGk-mq2vGpz8DZSqG2-9ov2_ipG8KFxKvT_BxbDMiymhpM99Aaw3PLSTsJAy-paqtNmnRk9bSLONAMZRjSzQ4bTUAB1hq-QhIVx8eo/s320/hangingrock+elev.png" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;">Notice the up and downy-ness</div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEim-5S7rMAKdPbOJ8V62IC3Br1pidhd61qHlpeBj0PdsfTs67T5TmbgzHYLMHJK0fkN36QwDx-7fvaMGTKNLcokq32HxIGUSfrAwyg9k6CXoH6uyuAJ6xH4Nv4xMFYyVhEbmIv6Y4Tv0qs/s1295/hangingrock+miles+1.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="576" data-original-width="1295" height="142" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEim-5S7rMAKdPbOJ8V62IC3Br1pidhd61qHlpeBj0PdsfTs67T5TmbgzHYLMHJK0fkN36QwDx-7fvaMGTKNLcokq32HxIGUSfrAwyg9k6CXoH6uyuAJ6xH4Nv4xMFYyVhEbmIv6Y4Tv0qs/s320/hangingrock+miles+1.png" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">There was very little in the way of flat running. Around mile 21 we entered the Pilot Mountain trails, which were nice, but my legs were really hurting. I took an Aleve at 23, and by 25 the pain was cut in half, which I always find amazing. So that definitely helped me keep a mostly running/jogging form through the finish. </div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">No problems with nutrition. I ate a lot of caffeinated Gus and high salt Clif Bloks. Started with Gatorade Endurance and then switched to whatever electrolyte drink they had on the course.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">The last 10k started to get warm, but in the shade of the trails it didn't bother me, and having been on top of the nutrition /hydration no problems. My pace through these was a little slower than I would have liked, but it was a balance between quad pain and general fatigue to keep going.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">Yay, then I finished! Happy had ran well and finished ~20 min before me. I wound up in 6:17 and some change and was 14th OA and 3rd in my AG. So throughout the run I passed ~160 or so runners/hikers walkers. The only ones that passed me were a handful of the fast psycho 50 miler runners, who were weaving on and off our 50k course.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-CYTyIgO8cViYxcjfAv7Ao5FhiydeelkiRIUMlCKrKOeE_mHB0uUc1Cxn_aVdjQPQGFi6nhoLdAYzPB0wTDSrdQSRK_JBP4M_bvDmSvLvXYdMk3Hu5Ok4b6eACv0NLbDJnKkKuLKruqg/s2048/hanging+rock+award.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="1536" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-CYTyIgO8cViYxcjfAv7Ao5FhiydeelkiRIUMlCKrKOeE_mHB0uUc1Cxn_aVdjQPQGFi6nhoLdAYzPB0wTDSrdQSRK_JBP4M_bvDmSvLvXYdMk3Hu5Ok4b6eACv0NLbDJnKkKuLKruqg/s320/hanging+rock+award.jpg" width="240" /></a></div><br /><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">Grumpy had a rough finish with some overheating but hung tough to the finish line.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">So if you like running, trails, and suffering, this ultrarun might be just for you. I'm definitely a one and done type with anything over a marathon. 10 mile trail runs are great. 50k is definitely more of an endeavor.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">I took my time with recovery. As of the writing of this amazing blog, it's been 8 days. I swam easy 4x during the week but no running. I'm going to run-walk 2-3 miles tomorrow. My legs were very sore, my knees were achy, and some ancillary muscles that almost never get sore are still sore now.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">And that's your exciting recap. Until next time!</div><div class="separator" style="clear: both; text-align: center;"><br /></div>martygaalhttp://www.blogger.com/profile/11676161010767458137noreply@blogger.com0tag:blogger.com,1999:blog-5515454318930340083.post-22094886494700072962021-06-17T16:56:00.002-04:002021-06-17T16:56:40.117-04:00Hey, you.<p> Old blogs never die!</p><p>How are you doing? Good, me as well. Yes yes it's been quite a year. Oh wow yeah I heard. That's too bad. That's great! You don't say. Well good for them!</p><p>Things are picking back up in our neck of the woods. It was a pretty quiet 1.33 years but who's counting. Where to start?</p><p>Junior Awesome started 3rd grade. I mean, he finished 3rd grade. </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjiJpRn0NuYEv-MPzO7FzXh6SMn5EHaDKNoPF6JPbvnPFheftJrjsBbi0e0G4swBrh8DNOV9e6DgioaLVWFVjhf1Iyr4yWUC91TkLbeJc7Wr_N9230tSVhu7_t93NyBJWVtaN5AGYz3Qzw/s2592/IMG_20210516_083421990.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1944" data-original-width="2592" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjiJpRn0NuYEv-MPzO7FzXh6SMn5EHaDKNoPF6JPbvnPFheftJrjsBbi0e0G4swBrh8DNOV9e6DgioaLVWFVjhf1Iyr4yWUC91TkLbeJc7Wr_N9230tSVhu7_t93NyBJWVtaN5AGYz3Qzw/s320/IMG_20210516_083421990.jpg" width="320" /></a></div><br /><p>We had a lot of fun with our Y Guides group at spring outing, which is a weekend camp type atmosphere with dads and kids. </p><p>Bri and I have kept the fitness going with daily workouts. She has been more diligent about bike intervals, while I've been more diligent about swimming (since it doesn't hurt as much). We'll have our head to head 2021 battle at the 3 Little Pigs Triathlon in Smithfield this Saturday. The smart money is on Bri to run 2-ish minutes faster for the win. Big Daddy's speed and heat tolerance have not improved over the years. </p><p>Coaching was pretty tough in 2020. Lots of people dropped off the radar, it was difficult to impossible to run clinics, and we had to cancel our swimming races at the local lake. This year is going better, with the trend line moving in the right direction.</p><p>We managed to do lots of fun stuff and we have some fun stuff planned for the summer. So let's see what we did do in late 2020-early 2021.</p><p>Going backwards in time cuz I can't be bothered to go forward, we </p><p>climbed trees in May<br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHufVu-wFEIjkPHSjJA_j1KlgjFfvmGSBwO6h5qXQTYDMaECx9vL2_CRnixlmmm0R9EzikkCr1TVRCGSz2_zYkXHIHS2evZAU0MkToI1Qx8-L5kzVkLE0WmFq-_naibg1BTXGdB_cZOYw/s4160/IMG_20210530_171024652.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2340" data-original-width="4160" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHufVu-wFEIjkPHSjJA_j1KlgjFfvmGSBwO6h5qXQTYDMaECx9vL2_CRnixlmmm0R9EzikkCr1TVRCGSz2_zYkXHIHS2evZAU0MkToI1Qx8-L5kzVkLE0WmFq-_naibg1BTXGdB_cZOYw/s320/IMG_20210530_171024652.jpg" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuHfUMW_ZGl5p8ZYPb54FIgpLAHXtHhQysxHZ-y99cILw34to_9GdHesw8uwOf1wRqKoSoViDJWl36omuGo_SS8m_mgokr0dJ5HFqb6JaVpKdqSKVF2KA0-7AH4SK8aBYRHTvBm_tzzJg/s4160/IMG_20210530_171630938_BURST000_COVER_TOP.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2340" data-original-width="4160" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuHfUMW_ZGl5p8ZYPb54FIgpLAHXtHhQysxHZ-y99cILw34to_9GdHesw8uwOf1wRqKoSoViDJWl36omuGo_SS8m_mgokr0dJ5HFqb6JaVpKdqSKVF2KA0-7AH4SK8aBYRHTvBm_tzzJg/s320/IMG_20210530_171630938_BURST000_COVER_TOP.jpg" width="320" /></a></div><p></p><p>Had an anniversary</p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiubnB89dnZdIT7moZCz1A23IdC_DDb8PQuTFVMX76l6oE6ypubXNn_VFcztIMwoB6xRaOiRDDgU2d26SR5JYD6OMy6KYQfuuA73BG7Igy-WHI4MHUDp-lDJ2aqe98dgG5z0R-A1no4-yQ/s2592/IMG_20210516_192142172.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1944" data-original-width="2592" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiubnB89dnZdIT7moZCz1A23IdC_DDb8PQuTFVMX76l6oE6ypubXNn_VFcztIMwoB6xRaOiRDDgU2d26SR5JYD6OMy6KYQfuuA73BG7Igy-WHI4MHUDp-lDJ2aqe98dgG5z0R-A1no4-yQ/s320/IMG_20210516_192142172.jpg" width="320" /></a></div><p></p><p>Y Guides trip:</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgD7gt03NQ53iXjNze06hyncldz1JrX4YndoL9x2m1mRi2l8qlTr_5OwJVu-16t5vaGqdb_zmo6iFpEjNRqG1vqiY4F2t7DcLV7Hc5FsmdxfJh2QlqnbMCicIsXHFMhmuSIm74VFwE1XZc/s4160/IMG_20210515_062401385_HDR.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2340" data-original-width="4160" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgD7gt03NQ53iXjNze06hyncldz1JrX4YndoL9x2m1mRi2l8qlTr_5OwJVu-16t5vaGqdb_zmo6iFpEjNRqG1vqiY4F2t7DcLV7Hc5FsmdxfJh2QlqnbMCicIsXHFMhmuSIm74VFwE1XZc/s320/IMG_20210515_062401385_HDR.jpg" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiR81O3FPlsaBxPT-vYt7eBmhEq4pcBUE51N-JHfVFLjwuC6MW8JXcdj6hHLGypvWI4kX1gZsVkDftbUqhP1CxFyQ9LylydInEeHsWC6VIFcm6ue8BN2rKxLxqB_vodzK_42xEAwy20mM0/s2592/IMG_20210515_071809653.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1944" data-original-width="2592" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiR81O3FPlsaBxPT-vYt7eBmhEq4pcBUE51N-JHfVFLjwuC6MW8JXcdj6hHLGypvWI4kX1gZsVkDftbUqhP1CxFyQ9LylydInEeHsWC6VIFcm6ue8BN2rKxLxqB_vodzK_42xEAwy20mM0/s320/IMG_20210515_071809653.jpg" width="320" /></a></div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAH6BNy2tCa5vRZLkaVWTYeXf6n1hWmpP5z3AKqPArnpWBqyn975ZgqFXCItgFtvLPEIK5dDV7Lrl8glRob2ra6cOwSOrxstB0fn72W9mDULahxL2E7Rmqih69cj0NPa9ZyDkVLf6fnpc/s2592/IMG_20210514_180339250.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1944" data-original-width="2592" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAH6BNy2tCa5vRZLkaVWTYeXf6n1hWmpP5z3AKqPArnpWBqyn975ZgqFXCItgFtvLPEIK5dDV7Lrl8glRob2ra6cOwSOrxstB0fn72W9mDULahxL2E7Rmqih69cj0NPa9ZyDkVLf6fnpc/s320/IMG_20210514_180339250.jpg" width="320" /></a></div><div><br /></div>Ran a kids triathlon training program<div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiz8goWofws048tlRu5W_PMhOiaGNrM0EggrALGWWUOZOUmKGqTvAG5S_JzqFz4fYOHSokIDBofrfkQusxlHfrCna2mq-D2xpE8kH6UG6Pv8pRYfyzut1XeKA6GsSOlT8T2wpkiAIuKdzg/s4160/IMG_20210509_163819650.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2340" data-original-width="4160" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiz8goWofws048tlRu5W_PMhOiaGNrM0EggrALGWWUOZOUmKGqTvAG5S_JzqFz4fYOHSokIDBofrfkQusxlHfrCna2mq-D2xpE8kH6UG6Pv8pRYfyzut1XeKA6GsSOlT8T2wpkiAIuKdzg/s320/IMG_20210509_163819650.jpg" width="320" /></a></div><div><br /></div>Took a spring break trip to see family and visit Savannah, GA</div><div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaUSywO46jQToZZ-MkAeOVY8-Wijc5luAgSeC3hGNVxHXFSzVhgyA1-Sf0CzxClm23glWokS6MuI5d4bjvleM5_tQSak1sg248O4lsekurZFGQuBLsNHwVBv9UFUPOjUgNaJ3E-EcOHmI/s4160/IMG_20210406_104639815.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2340" data-original-width="4160" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaUSywO46jQToZZ-MkAeOVY8-Wijc5luAgSeC3hGNVxHXFSzVhgyA1-Sf0CzxClm23glWokS6MuI5d4bjvleM5_tQSak1sg248O4lsekurZFGQuBLsNHwVBv9UFUPOjUgNaJ3E-EcOHmI/s320/IMG_20210406_104639815.jpg" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiqSOqQZ-s4wfIt6YPBBhLcbKJwuYURCjzOsNEPoE6sg4HjAxzI-TAYlSEzkw4jGm-LP5zeviyqB_6dLfnXZBaowB23-g2H7rQc3ATx65UQ8M3zw_zVpGGpedpRdE4kDYpaXn8z2SghaE/s4160/IMG_20210406_104207214.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2340" data-original-width="4160" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiqSOqQZ-s4wfIt6YPBBhLcbKJwuYURCjzOsNEPoE6sg4HjAxzI-TAYlSEzkw4jGm-LP5zeviyqB_6dLfnXZBaowB23-g2H7rQc3ATx65UQ8M3zw_zVpGGpedpRdE4kDYpaXn8z2SghaE/s320/IMG_20210406_104207214.jpg" width="320" /></a></div><br /><div class="separator" style="clear: both; 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text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1kx1LU5jnfn4hpVM7kPKpHSLC0CE-2TvYPNVfy3M9AJbiHIH8bnz1dtdGAwGFmX9cfBBBcRLW7gprI0b3Du5NFNBX7UMFGJC9TkOm1_ut03rrJgJ2LB0RcU7ehorTcFLu4q3gK7uqw_M/s4160/IMG_20210401_140259893.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2340" data-original-width="4160" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1kx1LU5jnfn4hpVM7kPKpHSLC0CE-2TvYPNVfy3M9AJbiHIH8bnz1dtdGAwGFmX9cfBBBcRLW7gprI0b3Du5NFNBX7UMFGJC9TkOm1_ut03rrJgJ2LB0RcU7ehorTcFLu4q3gK7uqw_M/s320/IMG_20210401_140259893.jpg" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiV1k4MEEtRpKsWpnzOcee48BZaNjB3YZ2JcN49XI14Og5xGSitezo1nUPDjsiSCQlNjY9ff7wGxwtIwLx9iINl7LxblJ_l4Q7VrajCdUmbRXeW9XjR8nCm3859JCdC5F7LIWZRUjs0wYw/s4160/IMG_20210401_113346732_HDR.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2340" data-original-width="4160" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiV1k4MEEtRpKsWpnzOcee48BZaNjB3YZ2JcN49XI14Og5xGSitezo1nUPDjsiSCQlNjY9ff7wGxwtIwLx9iINl7LxblJ_l4Q7VrajCdUmbRXeW9XjR8nCm3859JCdC5F7LIWZRUjs0wYw/s320/IMG_20210401_113346732_HDR.jpg" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPWP6uNsCxpc3UZqSfk1z13-l1g_7y-xumLo3xmWH220zpRGS-k9Cd6f3eW2laGBSkOkRMXuJmbsoj5JZXEDEUOiJPFlrJUdPQOBoAt4HWeki5-gymLqj6jBLOhRkLKb7WRruBLJTTZg8/s4160/IMG_20210401_111449831_HDR.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4160" data-original-width="2340" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPWP6uNsCxpc3UZqSfk1z13-l1g_7y-xumLo3xmWH220zpRGS-k9Cd6f3eW2laGBSkOkRMXuJmbsoj5JZXEDEUOiJPFlrJUdPQOBoAt4HWeki5-gymLqj6jBLOhRkLKb7WRruBLJTTZg8/s320/IMG_20210401_111449831_HDR.jpg" /></a></div></div><blockquote style="border: none; margin: 0 0 0 40px; padding: 0px;"><div><div class="separator" style="clear: both; text-align: left;">Went skiing</div></div></blockquote><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGRN7ZvE3K_nI1lPMFe-_xCNqCEpb6g8ltHqf-M51kweoG3Xd5VAYIFS-LMsQhhiPGWhSgKeFR5jktCwz5CAuqEYO9QIy6dcPQ5FxG6ZiW-xwhFf0D3_TZD93NAzg70C_6guSA96l_C74/s2592/IMG_20210209_154818850.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1944" data-original-width="2592" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGRN7ZvE3K_nI1lPMFe-_xCNqCEpb6g8ltHqf-M51kweoG3Xd5VAYIFS-LMsQhhiPGWhSgKeFR5jktCwz5CAuqEYO9QIy6dcPQ5FxG6ZiW-xwhFf0D3_TZD93NAzg70C_6guSA96l_C74/s320/IMG_20210209_154818850.jpg" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqI7PIy3q3cTi3xSBjliT1VFUVd7PdLliiv2KDPp9jRp9M76_Xv9eOnwGH_JeGTPazJAmDCi-PpyLuvbHSuOebGjYxTKblFPkPw0klTQgiFnhdet3m1mFz0FXZANP75YAq99eN5AtQBGU/s2592/IMG_20210209_154055492_BURST001.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1944" data-original-width="2592" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqI7PIy3q3cTi3xSBjliT1VFUVd7PdLliiv2KDPp9jRp9M76_Xv9eOnwGH_JeGTPazJAmDCi-PpyLuvbHSuOebGjYxTKblFPkPw0klTQgiFnhdet3m1mFz0FXZANP75YAq99eN5AtQBGU/s320/IMG_20210209_154055492_BURST001.jpg" width="320" /></a></div><div><br /></div>Took a dry January fitness assessment</div><div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJuMxRZIqK6tm2cDrj6U4UuNstqN0zQEi4k8s9Yc3K_EvVp3-GI7MbRsA0V-zPwMtnZMOZoaD6oklnstn-KCiWanSkQ43vyFEU6_2HmeDzscuIPONFSTl1Y9X7fswni5CUGDk4eeTVrrw/s4313/dryjanbeforeafter11.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4313" data-original-width="3505" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJuMxRZIqK6tm2cDrj6U4UuNstqN0zQEi4k8s9Yc3K_EvVp3-GI7MbRsA0V-zPwMtnZMOZoaD6oklnstn-KCiWanSkQ43vyFEU6_2HmeDzscuIPONFSTl1Y9X7fswni5CUGDk4eeTVrrw/s320/dryjanbeforeafter11.jpg" /></a></div><div><br /></div>Loved on the doggy<br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSVPED0OLeW3BPvh8hHwnDpQjuY0VEGeV07IjzcKf9wERo9Pxw3MK5qCo1dvqyt_evQa-sn4pqXtUaAxvCAZqQVAokfpcfHjvb8qPP7dXpcGeWxtiI272W1CXzutQ_2M0oOUmvIftE_dA/s4160/IMG_20210116_133318391.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2340" data-original-width="4160" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSVPED0OLeW3BPvh8hHwnDpQjuY0VEGeV07IjzcKf9wERo9Pxw3MK5qCo1dvqyt_evQa-sn4pqXtUaAxvCAZqQVAokfpcfHjvb8qPP7dXpcGeWxtiI272W1CXzutQ_2M0oOUmvIftE_dA/s320/IMG_20210116_133318391.jpg" width="320" /></a></div><div><br /></div>went hiking<br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifN7-pbwlZ5DOAYpyGaXA1TphEY1FTjdQKP-pEqhbc3-_xuLOrI851cUPvBw4mbLwA5yZc9CtHrw_o8CnKLMQFPGAPaadTXBnRYJ-CPUPmYCf5C-GFfhXrgpcRavfokYCHg0kJqM1W-Oc/s2592/IMG_20201209_163648419.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1944" data-original-width="2592" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifN7-pbwlZ5DOAYpyGaXA1TphEY1FTjdQKP-pEqhbc3-_xuLOrI851cUPvBw4mbLwA5yZc9CtHrw_o8CnKLMQFPGAPaadTXBnRYJ-CPUPmYCf5C-GFfhXrgpcRavfokYCHg0kJqM1W-Oc/s320/IMG_20201209_163648419.jpg" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_GtmgCUc2xzb3ryVNPb6ir7w1vd1_KNxN_rsQ74sLKv6OYwIvtfO1cC6roLAZJwVEo8TW8SHJONFlML5Wq_i8d57CPqPwNisUQ04-BdtC_9h2WyOrWNNiUyPwxDTza_ZhtRIzKnQTfBo/s4160/IMG_20201120_134730305.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2340" data-original-width="4160" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_GtmgCUc2xzb3ryVNPb6ir7w1vd1_KNxN_rsQ74sLKv6OYwIvtfO1cC6roLAZJwVEo8TW8SHJONFlML5Wq_i8d57CPqPwNisUQ04-BdtC_9h2WyOrWNNiUyPwxDTza_ZhtRIzKnQTfBo/s320/IMG_20201120_134730305.jpg" width="320" /></a></div><div><br /></div>Had battles<br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKwsyg7eSk98HyaFx3ANlUiwZaiw8ZD7bJOs_B26PMc0vCmcaY6D1jqhP0Za1OprVZtvLarO08w-gGkF5ibGAXszwpLBKDsq5mnWStDC6jZ7NElqZHy06qZwhV3jahMKXJYSunRsaCcJ8/s4160/IMG_20201115_101303202.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2340" data-original-width="4160" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKwsyg7eSk98HyaFx3ANlUiwZaiw8ZD7bJOs_B26PMc0vCmcaY6D1jqhP0Za1OprVZtvLarO08w-gGkF5ibGAXszwpLBKDsq5mnWStDC6jZ7NElqZHy06qZwhV3jahMKXJYSunRsaCcJ8/s320/IMG_20201115_101303202.jpg" width="320" /></a></div><div><br /></div>And hiking again<br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJJMQZJQw9Mj-lTPAL57P0nsusCCzLMP4OBccaz7Crki03Q_RtYRojGeP-eU-LoxtG39dUiP7Htcj2lik4oSTeNl7gGxJD4bHCMbJ4_Wb8fawyZgDfewN4kFCuPY1OqMLlp4Tj8tBG29A/s4160/IMG_20201025_163925634.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2340" data-original-width="4160" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJJMQZJQw9Mj-lTPAL57P0nsusCCzLMP4OBccaz7Crki03Q_RtYRojGeP-eU-LoxtG39dUiP7Htcj2lik4oSTeNl7gGxJD4bHCMbJ4_Wb8fawyZgDfewN4kFCuPY1OqMLlp4Tj8tBG29A/s320/IMG_20201025_163925634.jpg" width="320" /></a></div><div><br /></div>Went fall dipping with Y guides<br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh79Wr6Ij6Wbsm8Hey1AYxUMKZFMZonYgQd93tvpioZiglYe1chkfuEQuaKPag8VBt4dD_NexOnHs6ZtjPj2_UCGkD31tIROZWAH0cNWS_wA6hIknOSNtLC0fKeUbzEPoCof-OLKpq5im8/s2592/IMG_20201017_142929367_HDR.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1944" data-original-width="2592" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh79Wr6Ij6Wbsm8Hey1AYxUMKZFMZonYgQd93tvpioZiglYe1chkfuEQuaKPag8VBt4dD_NexOnHs6ZtjPj2_UCGkD31tIROZWAH0cNWS_wA6hIknOSNtLC0fKeUbzEPoCof-OLKpq5im8/s320/IMG_20201017_142929367_HDR.jpg" width="320" /></a></div><div><br /></div>That's 8 months of living in a 3 minute blog post. We're definitely living in a simulation. 0001 001010110101 end of line.<br /><div><br /></div></div>martygaalhttp://www.blogger.com/profile/11676161010767458137noreply@blogger.com0tag:blogger.com,1999:blog-5515454318930340083.post-29560182182256973442020-10-02T13:49:00.004-04:002020-10-02T13:49:54.392-04:00O.M.G. 2020<p>What a dumpster fire this year has turned out to be. Covid and the awful political/social climate of the U.S.A. </p><p>We have been keeping it close to home. Dinners on Friday nights at outdoor seating restaurants. Occasional outdoor get together with 1-2 other families. Limited playtime for Junior Awesome. Tele-schooling. </p><p>So much for ambitious racing plans. </p><p>On the good side, we have grown closer as a family. I get to be buddies with the little man quite a bit. We took a relaxing week-long vacation to the southern Outer Banks in late summer. </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEis3UwTQh8qI-nwdMZUuldaWX8o_8bWJEy2_N73J7I826VTklTpNh_-IL_RKqm07fwNfrhO4MyIwANBdZoQfpDoO-I22ZJtP2LE2tieNxrAqs9WQim4Dm_RfyiKnfczJCXZiowx4v4KuB0/s4160/IMG_20200814_145338729.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2340" data-original-width="4160" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEis3UwTQh8qI-nwdMZUuldaWX8o_8bWJEy2_N73J7I826VTklTpNh_-IL_RKqm07fwNfrhO4MyIwANBdZoQfpDoO-I22ZJtP2LE2tieNxrAqs9WQim4Dm_RfyiKnfczJCXZiowx4v4KuB0/s320/IMG_20200814_145338729.jpg" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhM9r-tvKDsBKUNxW0KEMrmxQkgMsVvCp4kn0Tgxx-ZfZULhhRgHYyp06FqTWP7zVpP9jYSELh3er42PRe71tQhHSr3ARaVbSsNciv3jOAetp8r1o3Ua9f8IMLGfD79-GxFRzvgMYqPo2Y/s2592/IMG_20200811_194123661_HDR.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1944" data-original-width="2592" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhM9r-tvKDsBKUNxW0KEMrmxQkgMsVvCp4kn0Tgxx-ZfZULhhRgHYyp06FqTWP7zVpP9jYSELh3er42PRe71tQhHSr3ARaVbSsNciv3jOAetp8r1o3Ua9f8IMLGfD79-GxFRzvgMYqPo2Y/s320/IMG_20200811_194123661_HDR.jpg" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheCMmyAeHFyg__2-nOnVUYhu8hljWhMrJBS0-KWo1fGxeZGIV3MG2supU-W-mwaj-WS1gzxGt66V50h1N9OOvxddnOoAQMZa0tfiUDJArMtuByN6kGIM33ZPbP5WV4u1uqzntCXUk4LRM/s4160/IMG_20200809_193821698_BURST022.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2340" data-original-width="4160" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheCMmyAeHFyg__2-nOnVUYhu8hljWhMrJBS0-KWo1fGxeZGIV3MG2supU-W-mwaj-WS1gzxGt66V50h1N9OOvxddnOoAQMZa0tfiUDJArMtuByN6kGIM33ZPbP5WV4u1uqzntCXUk4LRM/s320/IMG_20200809_193821698_BURST022.jpg" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRMrSI1xI_8eK5UYkB2F6mxbdq8GnTtFClbIzVmA1HWkUrAtPFL44ENGfR_zO1Zn0vDz533nRIXrBAj5B7Zsm2jc-gdLqFirqNZRqdpUodksHyQHcpgvJJ_ZwlV6cqZSi2zlMcrcetOk4/s4160/IMG_20200809_172837446.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2340" data-original-width="4160" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRMrSI1xI_8eK5UYkB2F6mxbdq8GnTtFClbIzVmA1HWkUrAtPFL44ENGfR_zO1Zn0vDz533nRIXrBAj5B7Zsm2jc-gdLqFirqNZRqdpUodksHyQHcpgvJJ_ZwlV6cqZSi2zlMcrcetOk4/s320/IMG_20200809_172837446.jpg" width="320" /></a></div><br /><p>We've all been able to keep up with regular exercise and training. Nothing crazy but staying fit, for the time when things return to some semblance of normalcy.</p><p>Doing a fair bit of reading. Playing games with the boyo and family. Lots of family movie nights. </p><p>The dog is good and is happy we're all home so much.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLhNz-jaO5wqtKhPn-V9U8sNAgTbmE7Mx6RnUCxdypaONnqi7yETB0tEBiRq2pYzpR4nvHZ2VO2_ekrhHn9s_zlhZs-Hsw_o6zF5t_0ugrz5KVrZ4Rzv9_2cnB1AU3qRx3_z0CE-l9Mk8/s4160/IMG_20200820_130939285.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2340" data-original-width="4160" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLhNz-jaO5wqtKhPn-V9U8sNAgTbmE7Mx6RnUCxdypaONnqi7yETB0tEBiRq2pYzpR4nvHZ2VO2_ekrhHn9s_zlhZs-Hsw_o6zF5t_0ugrz5KVrZ4Rzv9_2cnB1AU3qRx3_z0CE-l9Mk8/s320/IMG_20200820_130939285.jpg" width="320" /></a></div><br /><p>I hope you all are doing as well as our dog.</p><p><br /></p>martygaalhttp://www.blogger.com/profile/11676161010767458137noreply@blogger.com0tag:blogger.com,1999:blog-5515454318930340083.post-49232984768057025042020-03-17T12:50:00.002-04:002020-03-17T12:50:40.764-04:00Training and racing in 2020<br />
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 12.0pt; mso-bidi-font-size: 11.0pt;">No
one would like the situation we’re in, but we’re here and we need to make the
best of it. Clearly a number of events are going to be cancelled or rescheduled
in such a way that it might as well be a different event. <span style="mso-spacerun: yes;"> </span>I’m not a professional statistician, but a few
predictions regarding endurance events:<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 12.0pt; mso-bidi-font-size: 11.0pt;">April
events 99% probability of cancellation<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12.0pt; mso-bidi-font-size: 11.0pt;">May
events 80% “”<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12.0pt; mso-bidi-font-size: 11.0pt;">June
events 60% “”<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 12.0pt; mso-bidi-font-size: 11.0pt;">I
would not want to take a shot at predicting any further, but it will all depend
on if we as a world are able to contain, cure, vaccinate, eradicate, and what
the timetable for all that is. <span style="mso-spacerun: yes;"> </span>Suffice
it to say, the spring and potentially summer seasons appears glum with regards
to large scale athletic events.<span style="mso-spacerun: yes;"> </span>I am
hopeful that things are under control for later summer and fall events.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 12.0pt; mso-bidi-font-size: 11.0pt;">What
does that mean for you?<span style="mso-spacerun: yes;"> </span>While it will be
personally disappointing to have to miss your planned events, it behooves you
to maintain your healthy life and exercise routines. <span style="mso-spacerun: yes;"> </span>One part of having a strong immune system is
being fit. Another is getting good sleep. A third revolves around a healthy
diet. And lastly, avoiding stress (bad for your health) and panic (bad for your
mental state).<span style="mso-spacerun: yes;"> </span>So all the things you are
doing well now, you should keep doing.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12.0pt; mso-bidi-font-size: 11.0pt;"><br />
We are going to face some challenges regarding access to pools, gyms, and
potentially even group workouts.<span style="mso-spacerun: yes;"> </span>We do
have accessible open bodies of water, and if you don’t have a TRX type setup at
home, now might be a good time to invest in one. <span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 12.0pt; mso-bidi-font-size: 11.0pt;">As
endurance athletes we have the mental fortitude to do quite a bit (or all) of
training alone, so you’re ahead of the curve on this one. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 12.0pt; mso-bidi-font-size: 11.0pt;">Don’t
get discouraged or depressed about things that are beyond your control. Do the
best you can, and keep on keeping on! <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 12.0pt; mso-bidi-font-size: 11.0pt;">Stay
safe, stay healthy, stay positive. <o:p></o:p></span></div>
<br />martygaalhttp://www.blogger.com/profile/11676161010767458137noreply@blogger.com0tag:blogger.com,1999:blog-5515454318930340083.post-42675453346277191892019-12-02T16:22:00.000-05:002019-12-02T16:22:00.950-05:00Another summer runs awayIt was another fun summer here in the Gaal household. We did many neat things and took pictures of some of them.<br />
<br />
My racing life was good when it counted, but toned down somewhat during the summer. I didn't feel like hitting all the local events, and the mid summer heat has gotten tougher to deal with as a 'not a youngster' anymore level.<br />
<br />
Don't get me wrong. I can still work it, but the burning desire to crush my enemies is not so strong. :)<br />
<br />
Anyway, in some chronological order the fun things we did include:<br />
<br />
<b>St Anthonys triathlon + beach / St Pete time with the Joiners</b><br />
<br />
I managed 6th overall in the sprint, while Bri held up in the Olympic. We traveled with our also-from-Florida-friends and had a great time in a condo on the beach.<br />
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<b>Crystal Coast Half + beach time with more friends</b><br />
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I managed 5th overall with a good swim-bike and not bad run. We spent more time having fun with our friends the Joiners and the Honnolds. We had a 'surprise' birthday for Bri here as well then another party for her later in the month.<br />
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If you're catching onto a theme of fun with friends, that is definitely the trend with our out of town racing.<br />
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<b>Boone camp and New Jersey shore time.</b><br />
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We held our 10th annual Boone training camp, and then Junior Awesome and I hit the road to spend a week with my sister and her family. This was also fun and involved a lot of ice cream on the boardwalk.<br />
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<b>Outer Banks weekend</b><br />
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We spent a fun weekend with our friends the Hughstons and the Richards near the OBX. Lots of kids running around for this one.<br />
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<b>Junior racing</b><br />
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Junior Awesome finished his first and then second triathlon at the AE Finley YMCA tri and then the Tar Heel Youth Triathlon. He said he enjoyed them, and btw he crushed the bike leg on both. Also, school started - 2nd grade. Also, a couple random pictures.<br />
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<b>Return to racing</b><br />
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I hit the Rex Wakefield triathlon in early August and finished 6th overall. I didn't bother with any pictures for this one. Very sweaty. <br />
<br />We took a quick beach weekend to do the Outer Banks triathlon, where I did the olympic and Bri did the sprint (she won). The location is nice and I enjoyed the race despite the humidity. The race itself needs some better signage/directions and car control on the course, so buyer beware if you opt for this one.<br />
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Bri returned to some racing with the Outer Banks triathlon and a super fun F1 Sprint triathlon at Sanderling Beach. This was a bike-run-swim-bike-run-swim-bike-run. You should check it out. I managed to finish 3rd while she was 2nd.<br />
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We then closed out the season with the Dam Triathlon Sprinternational in South Carolina. Bri caught me on the run for the overall win and a course record, while I finished as 10th male in a tough field.<br />
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<b>Y Guides</b><br />
Junior and I have also been participating in the Y Guides program with a great group. He has made some good buddies and I get along well with the dads in the band.<br />
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Life is keeping us very busy, as those of you with kids understand. It's a lot of fun and we're certainly making the most of it.<br />
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That is the seven month summary! See you in a few more.martygaalhttp://www.blogger.com/profile/11676161010767458137noreply@blogger.com0tag:blogger.com,1999:blog-5515454318930340083.post-58126341749460476672019-03-19T13:08:00.000-04:002019-03-19T13:08:16.199-04:00Where have we been?Keeping up with the blog has unfortunately fallen pretty far down on my list of things to do these days. Life is moving lickety split and Junior Awesome continues to be a whirlwind of joy. Bri is doing well with all her Bri-like things, and I am chugging along with training, coaching, and managing the camps and clinics we host.<br />
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But we did add a new member to the family: Penny the Puppy!<br />
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She's not so much of a puppy now, approaching 7 months old. But she is also a lot of fun.<br />
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Penny has her own personality. Penny likes to play. Penny will bark at you if you don't want to play. Penny if super fluffy!<br />
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Here are pictures of Penny, Junior, Bri, and myself, in no chronological order.<br />
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<i><span style="font-size: x-small;">OSB Hockey night out</span></i></div>
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<span style="font-size: x-small;"><i> Company Mill hike</i></span></div>
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<span style="font-size: x-small;"><i> My babies</i></span></div>
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<i><span style="font-size: x-small;">We played Bball</span></i></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOjKiIYyJ3R2iNanH5240Po54IhupQ8MxVhN_h_2gEzW48zmSVZnHK_BdTwthPx5fEZp6efNfwd9RN-whct21l4A9XGwI5clh-lh-MhbJml_6Z2BwNsnQfBweIyQOCLkC5F_5W1ywcJXE/s1600/IMG_20190212_191519690.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOjKiIYyJ3R2iNanH5240Po54IhupQ8MxVhN_h_2gEzW48zmSVZnHK_BdTwthPx5fEZp6efNfwd9RN-whct21l4A9XGwI5clh-lh-MhbJml_6Z2BwNsnQfBweIyQOCLkC5F_5W1ywcJXE/s320/IMG_20190212_191519690.jpg" width="240" /></a></div>
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<span style="font-size: x-small;"><i>We pose nicely</i></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3Nyjc9rNH8VQbZFP1XQkBlSUnojVPIIAwcYQaAVRfLYYh8oV238tgZS37X3wscKyEUjNPhM4TZ5kjsmkCI5Wo_WesRf4AGrKpQXhYvfaC5FTDifl6mvToAt_lr1iHC7wPARWhS27g_jc/s1600/IMG_20190120_144225596.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3Nyjc9rNH8VQbZFP1XQkBlSUnojVPIIAwcYQaAVRfLYYh8oV238tgZS37X3wscKyEUjNPhM4TZ5kjsmkCI5Wo_WesRf4AGrKpQXhYvfaC5FTDifl6mvToAt_lr1iHC7wPARWhS27g_jc/s320/IMG_20190120_144225596.jpg" width="240" /></a></div>
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<span style="font-size: x-small;"><i> We steal underwear</i></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3FlxNe2jUrl5ePp0Cw86YRDjGItWFhYO25QJ_Nl8xWl9GMGnLic_YplsUmbcjvu06AUfmYdDQy4uyblI47gEcNbCvuf5SZhFkpsgdQTf7MssBBVEp6jCsLhx-MyOr3AX6KeWm0-mRyl8/s1600/VID_20181226_134328512.mp4" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="900" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3FlxNe2jUrl5ePp0Cw86YRDjGItWFhYO25QJ_Nl8xWl9GMGnLic_YplsUmbcjvu06AUfmYdDQy4uyblI47gEcNbCvuf5SZhFkpsgdQTf7MssBBVEp6jCsLhx-MyOr3AX6KeWm0-mRyl8/s320/VID_20181226_134328512.mp4" width="180" /></a></div>
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<i><span style="font-size: x-small;">We skateboard</span></i></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisC4cQKQ-pN8lOHwzCpAjoPx3xRDH5dHLikwF1rwFtzLtAWAw6vPnWqEE3lCxJaPMb-kwpfE71qbS_hCYptafIGNNbZXBDDs2zLfyBCo0zzjZcg2sErxDkQdBtQNisX9tPe_dAa1z6hyg/s1600/IMG_20181222_163126525.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisC4cQKQ-pN8lOHwzCpAjoPx3xRDH5dHLikwF1rwFtzLtAWAw6vPnWqEE3lCxJaPMb-kwpfE71qbS_hCYptafIGNNbZXBDDs2zLfyBCo0zzjZcg2sErxDkQdBtQNisX9tPe_dAa1z6hyg/s320/IMG_20181222_163126525.jpg" width="320" /></a></div>
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<i><span style="font-size: x-small;">F</span></i><span style="font-size: x-small;"><i>amily hike</i></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdEsTPNJfU3IaDNFaJ-kGfCm7rOnxLlJUwWLC1uykfLk1Y7WoXvutudqL5Jgtdlb_bwjmvOiCyKBkrGTWVy0SoSes7UlmaODVNO6zfA5CVoTZPPkYKCsAr2-gd1QgSttlsMlgqPVCoprQ/s1600/IMG_20181211_201212677.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdEsTPNJfU3IaDNFaJ-kGfCm7rOnxLlJUwWLC1uykfLk1Y7WoXvutudqL5Jgtdlb_bwjmvOiCyKBkrGTWVy0SoSes7UlmaODVNO6zfA5CVoTZPPkYKCsAr2-gd1QgSttlsMlgqPVCoprQ/s320/IMG_20181211_201212677.jpg" width="320" /></a></div>
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<span style="font-size: x-small;"><i>Family fun</i></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjj2kvocl55StOL0ItSd38WaLBkWQJXbEtR925ib4jLuoKL_tfmO0COPB-MlPssTy2zhnxJ1ASO05SjSbVR63Zf_eaCRn2-y0Vja_H-TDLexQw2pYFIHTWeXOd7Fn_03tFLqOH-Qc80aBw/s1600/VID_20181209_095308981.mp4" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjj2kvocl55StOL0ItSd38WaLBkWQJXbEtR925ib4jLuoKL_tfmO0COPB-MlPssTy2zhnxJ1ASO05SjSbVR63Zf_eaCRn2-y0Vja_H-TDLexQw2pYFIHTWeXOd7Fn_03tFLqOH-Qc80aBw/s320/VID_20181209_095308981.mp4" width="320" /></a></div>
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<i><span style="font-size: x-small;">It snowed</span></i></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhY-GsqkF0gNNP1LVrKK47y7nLfuc6lcFzKPl2D1lgS04UhFtGi0X_pI-35GBL5HoAldQUjURIzowdaKcanq02wFU_vK-qAiV1mGs6m-gfx9B8f3pFg3AY2U0FIIP7UvTczEotQwyXVUSI/s1600/IMG_20181209_083015732_HDR.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhY-GsqkF0gNNP1LVrKK47y7nLfuc6lcFzKPl2D1lgS04UhFtGi0X_pI-35GBL5HoAldQUjURIzowdaKcanq02wFU_vK-qAiV1mGs6m-gfx9B8f3pFg3AY2U0FIIP7UvTczEotQwyXVUSI/s320/IMG_20181209_083015732_HDR.jpg" width="320" /></a></div>
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<span style="font-size: x-small;"><i>Snow day</i></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEif4dTcxd7EJLm79ECExEl_XhtN9qIz2hAjuMrlqWSkfYcrkxJCCaUy8OSegCGQcD5FwmyFakJXLa3fbAOxbRiteJBLo4_AaJHSnRwez3HnMyNUEqFyEfWhGZhIAE2r0jMuLA2_FXB74v4/s1600/IMG_20181122_143200314.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEif4dTcxd7EJLm79ECExEl_XhtN9qIz2hAjuMrlqWSkfYcrkxJCCaUy8OSegCGQcD5FwmyFakJXLa3fbAOxbRiteJBLo4_AaJHSnRwez3HnMyNUEqFyEfWhGZhIAE2r0jMuLA2_FXB74v4/s320/IMG_20181122_143200314.jpg" width="240" /></a></div>
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<span style="font-size: x-small;"><i>Family xmas card</i></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDjT_Md1YlcOHv0i8YGTy6eA2RCU5yDmfF8JovyWO9hnNVT4PlFZBrsSKpraj4o6vWeKQ7UWLmQYvhOUElLGlNvbaCWLqjtLKdCq12gdOdCmj2QBJfPP8yEX9077Ib5tIbCKmo_cc0SGk/s1600/IMG_20190225_172811986.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDjT_Md1YlcOHv0i8YGTy6eA2RCU5yDmfF8JovyWO9hnNVT4PlFZBrsSKpraj4o6vWeKQ7UWLmQYvhOUElLGlNvbaCWLqjtLKdCq12gdOdCmj2QBJfPP8yEX9077Ib5tIbCKmo_cc0SGk/s320/IMG_20190225_172811986.jpg" width="240" /></a></div>
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<span style="font-size: x-small;"><i>Sad puppy</i></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzyopX7aJIaKr9UHXXHfySwxpTRuPZVEUQvUJzTgr6urW4kOfkmTThJ1FGS-pd6YqPZ55IRccwXXGjJm60hE4subE8RC5rYEvoUYxSloicGwsr187nFIGR5vNM6U2LKRFDo1RCc1MHMBw/s1600/IMG_20181123_104719972.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzyopX7aJIaKr9UHXXHfySwxpTRuPZVEUQvUJzTgr6urW4kOfkmTThJ1FGS-pd6YqPZ55IRccwXXGjJm60hE4subE8RC5rYEvoUYxSloicGwsr187nFIGR5vNM6U2LKRFDo1RCc1MHMBw/s320/IMG_20181123_104719972.jpg" width="320" /></a></div>
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<span style="font-size: x-small;"><i>Walking</i></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfBqvvfOQisb-5Z7fcWhglc0WlrnYqXHMtzWZzz_TWcZHjUyfoZZtDfoCIqwrF8RmHjkqzYC3K1iePTNFGfg1FMbBdplphqsX2wauFBIgg3KkvUXgY3Ri7oTTrHhUTzbm1f1PKqsXPf4I/s1600/IMG_20181125_171518331.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfBqvvfOQisb-5Z7fcWhglc0WlrnYqXHMtzWZzz_TWcZHjUyfoZZtDfoCIqwrF8RmHjkqzYC3K1iePTNFGfg1FMbBdplphqsX2wauFBIgg3KkvUXgY3Ri7oTTrHhUTzbm1f1PKqsXPf4I/s320/IMG_20181125_171518331.jpg" width="320" /></a></div>
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<span style="font-size: x-small;"><i>Halloween</i></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBp7pm1CNsUMqe5DbcYEYq3ZvZZlBp6NOn47K6U_uz3RZaQYWWvZsQwBVzzWAspj-baUQKLVgrH07cntB6HJwZ_15IU3ciTf-qRlzc52jZmsrLojM0oj4RpZtt57SgYtLolJsVBVNJYwM/s1600/IMG_20181130_184745834.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBp7pm1CNsUMqe5DbcYEYq3ZvZZlBp6NOn47K6U_uz3RZaQYWWvZsQwBVzzWAspj-baUQKLVgrH07cntB6HJwZ_15IU3ciTf-qRlzc52jZmsrLojM0oj4RpZtt57SgYtLolJsVBVNJYwM/s320/IMG_20181130_184745834.jpg" width="320" /></a></div>
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<span style="font-size: x-small;"><i>Orange belt success</i></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdrXt9t-md3ZHaMhqX50xY-lLTyd7etg5gY-VHhh2pSYhY1ThYPXXApRE2_7pJy5dp0tOwa2WGk9390o9aabUSnCH5EPNtgJET7rvxJEtgldBQr5hKitTv012es4dy2wWYnBxfs53NI1w/s1600/IMG_20181208_152251246.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdrXt9t-md3ZHaMhqX50xY-lLTyd7etg5gY-VHhh2pSYhY1ThYPXXApRE2_7pJy5dp0tOwa2WGk9390o9aabUSnCH5EPNtgJET7rvxJEtgldBQr5hKitTv012es4dy2wWYnBxfs53NI1w/s320/IMG_20181208_152251246.jpg" width="320" /></a></div>
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<span style="font-size: x-small;"><i>Someone turned 7. Lots of them but this one was Junior's Bday</i></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjA3vwfcHM8sVOE9dtbSy_swnduHwZTwqkm-nIf7RbyHHBJs7erTx_5gMqslIeAwrI2qmtR8gMgCs7dCoGi-WDeWg12Kn5ZM2AOlq5iL0Je2RIDiQKSjii9HvBKlbvdiZ031siV2o3DgFc/s1600/IMG_20181118_145357267.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjA3vwfcHM8sVOE9dtbSy_swnduHwZTwqkm-nIf7RbyHHBJs7erTx_5gMqslIeAwrI2qmtR8gMgCs7dCoGi-WDeWg12Kn5ZM2AOlq5iL0Je2RIDiQKSjii9HvBKlbvdiZ031siV2o3DgFc/s320/IMG_20181118_145357267.jpg" width="320" /></a></div>
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<span style="font-size: x-small;"><i>More park time with the Y Guides</i></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmmD9ZCb4l9Nn9DIlmpWyayo9PCzuPyB_z3LTfyiGBJU1LbJspL0REHdAhAiyxzclOdKDsy5RCkNokMHD2Dm3mOLmsNUe3kREAmstSSl1pREU2GktXFifhzJiV0hH-KofEMOIWTxudmho/s1600/IMG_20181110_065915674.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmmD9ZCb4l9Nn9DIlmpWyayo9PCzuPyB_z3LTfyiGBJU1LbJspL0REHdAhAiyxzclOdKDsy5RCkNokMHD2Dm3mOLmsNUe3kREAmstSSl1pREU2GktXFifhzJiV0hH-KofEMOIWTxudmho/s320/IMG_20181110_065915674.jpg" width="240" /></a></div>
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<span style="font-size: x-small;"><i>Having some teeth issues</i></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIqpbNXWuh-eqeJitxBqjYEkyuU4850bDN7-2Q_Ze8dqilP0ZYfPvqxHntr8oIoqYUBHS6-X31zkDQY_FfXjgQgl01_HSAhv8aPK41O_zvbOc5mQUU-mbBLXWHNgaMEI5LVZYb1aM7ALY/s1600/IMG_20181105_191337_965.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIqpbNXWuh-eqeJitxBqjYEkyuU4850bDN7-2Q_Ze8dqilP0ZYfPvqxHntr8oIoqYUBHS6-X31zkDQY_FfXjgQgl01_HSAhv8aPK41O_zvbOc5mQUU-mbBLXWHNgaMEI5LVZYb1aM7ALY/s320/IMG_20181105_191337_965.jpg" width="320" /></a></div>
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<span style="font-size: x-small;"><i>Y guides camping trip</i></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEia1f3_cSGxE2NfDm3nIk2u7nt-Ga8UpXyowIIgBLQAiwy3104HjuUIb3_NujV1i6jWpm_BrCk8nicPesN4t_9aJxdLtZoWC-lD-6VjZZfymB596Pu7bhvh4qae2c3Eeye6VxdbM65N6eI/s1600/IMG_20181103_173345886.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEia1f3_cSGxE2NfDm3nIk2u7nt-Ga8UpXyowIIgBLQAiwy3104HjuUIb3_NujV1i6jWpm_BrCk8nicPesN4t_9aJxdLtZoWC-lD-6VjZZfymB596Pu7bhvh4qae2c3Eeye6VxdbM65N6eI/s320/IMG_20181103_173345886.jpg" width="320" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgY61SVlBLwClSaWBlFtFdEVb9T9PxTQpL9DjzFlKwGXPHtgQGJEa6S7QNWqDucj8sR2IaBoTyYhZVFRoatOnCx2ImO9GGN6Lw0Z7uFx0MxPiqGWSwRfsWa8IOG0yZaa4hezs4wOsBydH4/s1600/IMG_20181103_172605223.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgY61SVlBLwClSaWBlFtFdEVb9T9PxTQpL9DjzFlKwGXPHtgQGJEa6S7QNWqDucj8sR2IaBoTyYhZVFRoatOnCx2ImO9GGN6Lw0Z7uFx0MxPiqGWSwRfsWa8IOG0yZaa4hezs4wOsBydH4/s320/IMG_20181103_172605223.jpg" width="320" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhD-crAip8-31laikMEyj5NcZ2TASIRnPqZWKNqVPn0uwhl_s-orpA4ZOcq9tlZgS6fT3LaOG_S8a-l9wBhCHnb98HlW262VJuyiSnsoY1w4bmbPAWxl3pqT8_wcpakHEwJ4RTH-MQtUN8/s1600/IMG_20181101_082220974.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhD-crAip8-31laikMEyj5NcZ2TASIRnPqZWKNqVPn0uwhl_s-orpA4ZOcq9tlZgS6fT3LaOG_S8a-l9wBhCHnb98HlW262VJuyiSnsoY1w4bmbPAWxl3pqT8_wcpakHEwJ4RTH-MQtUN8/s320/IMG_20181101_082220974.jpg" width="320" /></a></div>
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<i><span style="font-size: x-small;">Funny hair day</span></i></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRARLDoJQNDvycetSCCrWMsqr7KxypyhpvUTaetsEN3E0-Wk0jZII2y_64hWnKCzNTU1bX7V_3pwlOE0tBoRsLLWUGuhjc6IitUU3IWA1w1DRINgfyFiwA8-9dxqzt3gAiQprD7tP_QpM/s1600/IMG_20181024_151258_509.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1283" data-original-width="1600" height="256" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRARLDoJQNDvycetSCCrWMsqr7KxypyhpvUTaetsEN3E0-Wk0jZII2y_64hWnKCzNTU1bX7V_3pwlOE0tBoRsLLWUGuhjc6IitUU3IWA1w1DRINgfyFiwA8-9dxqzt3gAiQprD7tP_QpM/s320/IMG_20181024_151258_509.jpg" width="320" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgO_8fQcb3snq17UGcavEExrY6bn70g-s4jhsY0rmdROMq8XQ28natnT8we5K-rawOa7hjMOlszSg6SB8HBunIFK_udzqgBDBJhss8328lNxNvnyDvknlzB87vlIyt0oZao5NK1Gvtno_0/s1600/IMG_20181026_172227756.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgO_8fQcb3snq17UGcavEExrY6bn70g-s4jhsY0rmdROMq8XQ28natnT8we5K-rawOa7hjMOlszSg6SB8HBunIFK_udzqgBDBJhss8328lNxNvnyDvknlzB87vlIyt0oZao5NK1Gvtno_0/s320/IMG_20181026_172227756.jpg" width="320" /></a></div>
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<span style="font-size: x-small;"><i>Halloween</i></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMIQMzkwo8ZYuc2DoDdKB5gQWKvdPNUlyl3nAGGcL5CS7cImg68tTLuf5pIk5f8zHFUGTcPVFgxCT2VSEiGi0ifsV_u-IG3bcTnivHqnvd5JVwWsyuI3IHUa-p_8KamPvampAPgYp4-Io/s1600/VID_20181028_142837998.mp4" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMIQMzkwo8ZYuc2DoDdKB5gQWKvdPNUlyl3nAGGcL5CS7cImg68tTLuf5pIk5f8zHFUGTcPVFgxCT2VSEiGi0ifsV_u-IG3bcTnivHqnvd5JVwWsyuI3IHUa-p_8KamPvampAPgYp4-Io/s320/VID_20181028_142837998.mp4" width="320" /></a></div>
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Philips Farm</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeDi0wp2kCPEWUUaH4sg5mc23TNvznFfoe6WgUIbo34rYfIocZMif8ekQInI8ClbzfK3KAyTW_VDI9wz49v8s2TL34sldq1Ij10kHddssKNMz2dwXn4AcpPkdoOjJlTKYZBoHcMoqA9jk/s1600/IMG_20181028_145606022.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeDi0wp2kCPEWUUaH4sg5mc23TNvznFfoe6WgUIbo34rYfIocZMif8ekQInI8ClbzfK3KAyTW_VDI9wz49v8s2TL34sldq1Ij10kHddssKNMz2dwXn4AcpPkdoOjJlTKYZBoHcMoqA9jk/s320/IMG_20181028_145606022.jpg" width="320" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWl347ICoZjCVFWJ_C4DCNA0HvCXvfF42w01ReoRkHfcP1lcn3innTvdXbaHcA78ANfxSxhdMfBpmveonl11Vz5SlscWAdPkkS-U1omhbx70U6i8spFdepOSwedSXyd6DcQAa9viSSHjE/s1600/IMG_20181030_070703884.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="900" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWl347ICoZjCVFWJ_C4DCNA0HvCXvfF42w01ReoRkHfcP1lcn3innTvdXbaHcA78ANfxSxhdMfBpmveonl11Vz5SlscWAdPkkS-U1omhbx70U6i8spFdepOSwedSXyd6DcQAa9viSSHjE/s320/IMG_20181030_070703884.jpg" width="180" /></a></div>
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<i>Going for a walk is a battle</i></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNanfrisfudwxbtv-be349RS0EdWjbdrj2cmen65qlVTksRwvLW9aKPpHWe1CO9hd7sd1MKmtMgNPAPZRlNBgiByEJnKdVdtOgjjwvy_jXCFdWCgzlzmBICuNI54nKB3z9e-G1tt0XVZU/s1600/IMG_20181021_180752375_HDR.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNanfrisfudwxbtv-be349RS0EdWjbdrj2cmen65qlVTksRwvLW9aKPpHWe1CO9hd7sd1MKmtMgNPAPZRlNBgiByEJnKdVdtOgjjwvy_jXCFdWCgzlzmBICuNI54nKB3z9e-G1tt0XVZU/s320/IMG_20181021_180752375_HDR.jpg" width="240" /></a></div>
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Running fun</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2GEv-MnQS4mnFKXybDjxt4RFJsWf_WQksir358o_dQQ_dFKyTFGU1r1302WMb1FrMRbaBYV4arMklTU9Tm8MfwrzsF9m1PNLOi5FynsFElCtpgXT5N1pOqS5kUj0LxZSOViioqW4eDBY/s1600/IMG_20181021_165438565.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2GEv-MnQS4mnFKXybDjxt4RFJsWf_WQksir358o_dQQ_dFKyTFGU1r1302WMb1FrMRbaBYV4arMklTU9Tm8MfwrzsF9m1PNLOi5FynsFElCtpgXT5N1pOqS5kUj0LxZSOViioqW4eDBY/s320/IMG_20181021_165438565.jpg" width="320" /></a></div>
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Some sort of stretch-up</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiULo7Aq173Ii7VduqLBBMx-xLdSaKCiONR1tJxlroCmAx0l93FH825WuIUVhK53OgWwaUSbqHQhIeua9wevXW7UP-8Yrl_CvFgJh5QpV_L8v5_7fY3UBF9ig1WA6idhOtnj2cBpbG4jN8/s1600/IMG_20181021_165427413.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiULo7Aq173Ii7VduqLBBMx-xLdSaKCiONR1tJxlroCmAx0l93FH825WuIUVhK53OgWwaUSbqHQhIeua9wevXW7UP-8Yrl_CvFgJh5QpV_L8v5_7fY3UBF9ig1WA6idhOtnj2cBpbG4jN8/s320/IMG_20181021_165427413.jpg" width="320" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqGi24zNk36k8AMGNaAfpUgznUaLUskIZfRsvJWO11W30DDoudghX2X7SHKutSxYKS7OyXtf0iGMvXutvAUOXYtTazbVmNtvEHjCvKlADKCU2igkHxmJLdJXRYOI9FRxET1fU2BFn9Yfg/s1600/IMG_20181017_165041592.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqGi24zNk36k8AMGNaAfpUgznUaLUskIZfRsvJWO11W30DDoudghX2X7SHKutSxYKS7OyXtf0iGMvXutvAUOXYtTazbVmNtvEHjCvKlADKCU2igkHxmJLdJXRYOI9FRxET1fU2BFn9Yfg/s320/IMG_20181017_165041592.jpg" width="320" /></a></div>
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Photo bombed at state fair</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcxwuof3fjjhG54GH0SnuuyxfvK7TnfAxjXqtx_j-jX0i7ItI17jDhSrNfksR75leYL4rTujCLvvAglYLc4n8UFEoUsZj-5H1KF9Edm_rMmeIDxmZdm9roY-ThQ5-O_E67jnC0T3RPC_c/s1600/IMG_20181017_145219039.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcxwuof3fjjhG54GH0SnuuyxfvK7TnfAxjXqtx_j-jX0i7ItI17jDhSrNfksR75leYL4rTujCLvvAglYLc4n8UFEoUsZj-5H1KF9Edm_rMmeIDxmZdm9roY-ThQ5-O_E67jnC0T3RPC_c/s320/IMG_20181017_145219039.jpg" width="320" /></a></div>
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State fair</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBO6om3CaxE-CmStJTNAfDwrQO3ITDQ9ogZYgyPLcB3cZMZl5S5TGyvDEeedxMlAFB6H_8E9ZItM_WUchjLXHDN_ilCLGJvn-4xvUUPZ_55LlQBPxz5i9aFoWIF65y4pppHKv06Yg2jZY/s1600/IMG_20181013_080729290.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBO6om3CaxE-CmStJTNAfDwrQO3ITDQ9ogZYgyPLcB3cZMZl5S5TGyvDEeedxMlAFB6H_8E9ZItM_WUchjLXHDN_ilCLGJvn-4xvUUPZ_55LlQBPxz5i9aFoWIF65y4pppHKv06Yg2jZY/s320/IMG_20181013_080729290.jpg" width="240" /></a></div>
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Little Puppy</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaNWl0l_1NYSdzw0XW8TlxTzZwYlvOu4Om-P2Laq9ycnMIfQUcOHqLdIQ_vlXtx0mgS7A4aAwWJVbSyu-Ntd-qCoUE5N8NcNrRks3rjQBWNsBroXZFutJtrqromfViNMKoC6OGtezuzBw/s1600/IMG_20181008_185618564.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaNWl0l_1NYSdzw0XW8TlxTzZwYlvOu4Om-P2Laq9ycnMIfQUcOHqLdIQ_vlXtx0mgS7A4aAwWJVbSyu-Ntd-qCoUE5N8NcNrRks3rjQBWNsBroXZFutJtrqromfViNMKoC6OGtezuzBw/s320/IMG_20181008_185618564.jpg" width="320" /></a></div>
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Family bike ride</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYjoh7Ywag87LAFE2ac1Kev4_vbh8B9sAOXqXLscLptieMc4Xk92nbqzXgC26SXlSON4IQ7CkJTY0DzjzkO8JzjnNhUa55Y5BG-WX56o1sJ4cdrc2ZPKq2G-568Q4OIRC_1oBkQ1gbex8/s1600/IMG_20181011_132327000.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYjoh7Ywag87LAFE2ac1Kev4_vbh8B9sAOXqXLscLptieMc4Xk92nbqzXgC26SXlSON4IQ7CkJTY0DzjzkO8JzjnNhUa55Y5BG-WX56o1sJ4cdrc2ZPKq2G-568Q4OIRC_1oBkQ1gbex8/s320/IMG_20181011_132327000.jpg" width="320" /></a></div>
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Super storm whirlpool</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhH9LmIsdbUF2jvbNp7fXmi-EtYzil2_nfLlByfwqhmnzL8lKWrJHbwlwMCOlOq7wpEwoZvlvs2Fr-dnGw2xJwXOjxic6D9fx463wMkULJG6xWmrMYdSp94G-YTA1ep-F0EIacBBmhbGH4/s1600/IMG_20181012_143720142_HDR.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhH9LmIsdbUF2jvbNp7fXmi-EtYzil2_nfLlByfwqhmnzL8lKWrJHbwlwMCOlOq7wpEwoZvlvs2Fr-dnGw2xJwXOjxic6D9fx463wMkULJG6xWmrMYdSp94G-YTA1ep-F0EIacBBmhbGH4/s320/IMG_20181012_143720142_HDR.jpg" width="320" /></a></div>
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First meetings</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrIUVPt8QGmeY3_DzPGo5BCJSUOZD9vg00AFu4utxn8PWzkJQ6d04yC0fONhZLUY38kVZce8Q1h6KoPOJcuY-_bY5ujGRJITR8xnMZuZqXZLWKxXQ8cOriBF91zdLTYCc87mZIf33G-ek/s1600/IMG_20181012_171710410_HDR.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrIUVPt8QGmeY3_DzPGo5BCJSUOZD9vg00AFu4utxn8PWzkJQ6d04yC0fONhZLUY38kVZce8Q1h6KoPOJcuY-_bY5ujGRJITR8xnMZuZqXZLWKxXQ8cOriBF91zdLTYCc87mZIf33G-ek/s320/IMG_20181012_171710410_HDR.jpg" width="320" /></a></div>
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Home at last</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTpWtWCMQPY58xkFPb5CtjH0i1yDP7t8PTPUgpj_VkbD4eTo0NkFPRSg9E21L09ATJ_ilGDi8NcGE6LeWENFdq-SIDI_0vAkvX-yzgxZCE64-QnDKm82L1oR9gxqnjrC1LvcYOx6M1V5A/s1600/IMG_20181012_172658552.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTpWtWCMQPY58xkFPb5CtjH0i1yDP7t8PTPUgpj_VkbD4eTo0NkFPRSg9E21L09ATJ_ilGDi8NcGE6LeWENFdq-SIDI_0vAkvX-yzgxZCE64-QnDKm82L1oR9gxqnjrC1LvcYOx6M1V5A/s320/IMG_20181012_172658552.jpg" width="240" /></a></div>
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Awww.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXY1FAQ9R__L-oR5VrM4P4VVZ1KOTcrjfzOqcsBb2DC8c4iWgtv6Icv4YY5Jb53cH4qAa0bqxWQAuKKeSK_Q4j3JinaiirfndI67U3OMx8j8Nd0qhFFo862opRd9oWi3L9RZBRBWLzcy8/s1600/IMG_20181012_175237480.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXY1FAQ9R__L-oR5VrM4P4VVZ1KOTcrjfzOqcsBb2DC8c4iWgtv6Icv4YY5Jb53cH4qAa0bqxWQAuKKeSK_Q4j3JinaiirfndI67U3OMx8j8Nd0qhFFo862opRd9oWi3L9RZBRBWLzcy8/s320/IMG_20181012_175237480.jpg" width="240" /></a></div>
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Adorable.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7qSdsdbwyGGx0LiDCPncNgb8m5etKYidbdzgMhGklaFr1fdEAWh0o-fdePUVthrV6vL1iZ6AV3oFCgMqLzy_YN5U2KAr_vFv_ShmVVRFH7kxHkGgmcllD5LmBA0zdw7cCalHI7A5o-cM/s1600/IMG_20181007_174151663.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7qSdsdbwyGGx0LiDCPncNgb8m5etKYidbdzgMhGklaFr1fdEAWh0o-fdePUVthrV6vL1iZ6AV3oFCgMqLzy_YN5U2KAr_vFv_ShmVVRFH7kxHkGgmcllD5LmBA0zdw7cCalHI7A5o-cM/s320/IMG_20181007_174151663.jpg" width="320" /></a></div>
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Speedy</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUcbLX4LkydbcpWpf7tL2NQxzN1IqF0mDtKmz8RxrwGJgzqZaTexH1hL3nH4hKOzlkrGW71dQK2Bh-0UbZnddSkdjS8gQy2aJgvz53rh75TdPmaD5TKhzyQd5ajuFG7gOsatWgURkmvIc/s1600/IMG_20181006_135156119_BURST000_COVER_TOP.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUcbLX4LkydbcpWpf7tL2NQxzN1IqF0mDtKmz8RxrwGJgzqZaTexH1hL3nH4hKOzlkrGW71dQK2Bh-0UbZnddSkdjS8gQy2aJgvz53rh75TdPmaD5TKhzyQd5ajuFG7gOsatWgURkmvIc/s320/IMG_20181006_135156119_BURST000_COVER_TOP.jpg" width="240" /></a></div>
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Awwww.</div>
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Whos a cute puppy whos is yous is</div>
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FSU gameday fun</div>
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Run run run</div>
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Some race somewhere</div>
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We have been having good times. Lots of fun days and we all get along 94% of the time. Thankful for our friends and family!martygaalhttp://www.blogger.com/profile/11676161010767458137noreply@blogger.com0tag:blogger.com,1999:blog-5515454318930340083.post-10826696124287616962018-06-08T21:16:00.000-04:002018-06-08T21:16:20.581-04:00Summer is here<div dir="ltr">
Well hello there stranger. I am writing this on my phone as we're always on the go go go. As evidenced by my lack of updates around here. Let's see what had been going on.</div>
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<span style="font-size: x-small;">Time to dive into summer</span></div>
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Junior Awesome is nearly done (is done) with kindergarten. He has been doing well. Apparently we need to work on his reading ability. In Spanish.</div>
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We went to a build a rocket class with the Town of Cary. That was fun.</div>
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Bri did an Ironman in Texas. She did good. That was fun.</div>
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The teachers demanded better pay so we went fishing. That was fun!</div>
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I did a couple sprint triathlons. I got 2nd at one and 3rd at the other. That was fun. </div>
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My training bounces around in the 7 to 11 hour range. That would be a good name for a store. That pun was fun.</div>
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Junior did a kids racing series again. He did good. That was fun.</div>
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<span style="font-size: x-small;"> Total false start on orange-y here |</span></div>
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We went to the beach to run a mini training camp in April. Bri and the gang trained and I played with junior. We did good. That was fun.</div>
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Summer is here. I am done doing longer hot and humid races. I really cannot breathe and start to die. I'll do the 2 local events that have 10 mile bikes and 2 mile runs. Saving the longer stuff for the fall.</div>
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Righto. That's it. Holler.</div>
martygaalhttp://www.blogger.com/profile/11676161010767458137noreply@blogger.com0tag:blogger.com,1999:blog-5515454318930340083.post-90730009830476990432018-03-16T21:48:00.001-04:002018-03-16T21:48:25.386-04:002018 Umstead Marathon race reportHello internet friends! How are you? I am good, thanks for asking. Yes, of course I some money for you. Do you take checks wired through Nigeria?<br />
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The <a href="http://www.umsteadmarathon.com/" target="_blank">Umstead marathon</a> is a doozy. It's not an ultra which is more of a doozier, but it's pretty tough.<br />
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My goal was to beat my 2016 time, which I thought for most of the training was 3:53. A couple days before the race I looked up the results and saw I actually ran a 3:48. Whoops. I adjusted my sneakers a little bit and tried to stay focused. Could I do it? Would I do it? The tension was palpable. You could cut it with a banana.<br />
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The weather was perfect, in the 40s and 50s, and the crowd was only missing 3 of the 200 enrollees. They got a quiet boo for not showing up. We started. We ran. A couple buddies I had influenced into running took off immediately. I followed my plan. My plan was to not hurt and stay relaxed as long as possible. We ran the trails. We came out of the trails. I passed a couple people. A couple people passed me.<br />
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Then it was high five time.<br />
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I felt pretty good and kept it rolling through the miles. There is a nasty downhill uphill section from mile 22 to 24 that I stayed even on despite the discomfort.<br />
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I finished, in a 'race' to the finish with a 50 year old. He beat me. Then some youngster sprinted by as well. But my time <a href="http://www.umsteadmarathon.com/index.php?page=overall-2018" target="_blank">was 3:45.45</a>. Yay for me! <br />
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In training I only did a couple 20 milers at an easy pace, but having run several marathons and knowing that the final miles hurt whether you run, walk, or crawl, I pushed through and held steady.<br />
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This weekend I will trot at a medium pace in the Tobacco Road half-marathon, having never done it before. I feel reasonably well recovered from the marathon but not full force 100%. Then a few sprints:<br />
<br />
Sampson County Super sprint<br />
White Lake sprint<br />
TBD through summer<br />
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I'll finish with the B2B (NC 70.3) half. Biking has definitely been in the backseat.<br />
<br />
I'd post more about the family and Bri's excellent Ironman training, but I don't want to right now.<br />
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<br />martygaalhttp://www.blogger.com/profile/11676161010767458137noreply@blogger.com0tag:blogger.com,1999:blog-5515454318930340083.post-75926034926348298112018-02-06T09:12:00.000-05:002018-02-06T09:12:05.787-05:00Article: How to improve your swim<div class="MsoNormal">
<span style="color: #434343; font-family: "Arial",sans-serif; font-size: 11.0pt;">There are just a handful of tenets you need to subscribe to in
order to improve your swim. Swimming well is enormously dependent on
technique. Survival swimming is a different story. You've already realized that
survival swimming is not the greatest way to get through a triathlon or open
water swimming competition. So what do you do next?<o:p></o:p></span></div>
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<span style="color: #434343; font-family: "Arial",sans-serif; font-size: 11.0pt;">You can watch lots of <a alt="https://www.youtube.com/results?search_query=swim+technique" href="http://r20.rs6.net/tn.jsp?f=001twyn37Ov46VjKiRh-DCwtOz7TBfGjPq8ZO-KI7azU0hV3Ae6rYS9o7WpnoE-yOk7oOtKybh9KuHgstNkc5-TNJorF5gwd4vlVsYW-DSiOfePjt_VgDdsKLPd_ntxLB7NoEA4_JrR2CZbkYbunzHcqb4zsiAI_5gs5yUXTQU68oUQOnQjjwQX1GUnTrLqrcklWiaUPo_yqV32_l6BlodBc1THmF4H3ifx&c=sgMrI3L35c3LS7Uv_YfFS5anMzcZoRnuq6UOB11eBRp7RlVFnEePHw==&ch=ovrrLmySkJWhzLPfpV7xVAqYfXCx-RwGuIKnmgNtKWVR_w_fTTNK_A==" linktype="1" shape="rect" target="_blank" track="on">videos on
Youtube</a>. There are a number of pretty good explanatory drill videos and
even a handful of longer discussions.<o:p></o:p></span></div>
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<span style="color: #434343; font-family: "Arial",sans-serif; font-size: 11.0pt;">You can join a <a alt="http://www.usms.org/lmsc/" href="http://r20.rs6.net/tn.jsp?f=001twyn37Ov46VjKiRh-DCwtOz7TBfGjPq8ZO-KI7azU0hV3Ae6rYS9o7WpnoE-yOk7-Y7lnmViCWqxGHhq4mLQ8UpuAUQeiw8Ekya-Vjf2hE5C-jZt2SN-tNsbbIkYStdJ7fNaqZTSACFnNRMBAgTZec-dFCEUvpNkixh1SVi7paZwIYYjXgP20g==&c=sgMrI3L35c3LS7Uv_YfFS5anMzcZoRnuq6UOB11eBRp7RlVFnEePHw==&ch=ovrrLmySkJWhzLPfpV7xVAqYfXCx-RwGuIKnmgNtKWVR_w_fTTNK_A==" linktype="1" shape="rect" target="_blank" track="on">local
US Masters Swimming team</a>. These teams usually have all level of abilities,
and coaches on deck to run the workout and provide you with technique feedback.
A lot of newer swimmers are intimidated by these groups. You have nothing to
fear. Every person in the group was once someone who did not know the
difference between early vertical forearm and Splashy McSplashyface.<o:p></o:p></span></div>
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<span style="color: #434343; font-family: "Arial",sans-serif; font-size: 11.0pt;">You can have a couple <a alt="http://www.osbmultisport.com/daily.html" href="http://r20.rs6.net/tn.jsp?f=001twyn37Ov46VjKiRh-DCwtOz7TBfGjPq8ZO-KI7azU0hV3Ae6rYS9o0EXugwHkzOutU5WEWEF5z7mCILfoSEe-PW7pc7c05zQ3PZUM2-E861yQgOH-06n_WLoJy7DXShYXQM0woLMlMkL1voREk8URxEZ0R78W9f76OpFJetRooEKNDCr-kR8CCdSaLrJuNfI&c=sgMrI3L35c3LS7Uv_YfFS5anMzcZoRnuq6UOB11eBRp7RlVFnEePHw==&ch=ovrrLmySkJWhzLPfpV7xVAqYfXCx-RwGuIKnmgNtKWVR_w_fTTNK_A==" linktype="1" shape="rect" target="_blank" track="on">individual lessons</a> with a
technique coach. This is a good investment of time and energy to quickly
identify the key issues you need to work on.<o:p></o:p></span></div>
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<span style="color: #434343; font-family: "Arial",sans-serif; font-size: 11.0pt;">You also need to get in the water! Without practice, you'll just
be a video watching- and article reading expert. When you do get to the pool,
your practice needs to reflect your level of ability. <o:p></o:p></span></div>
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<span style="color: #434343; font-family: "Arial",sans-serif; font-size: 11.0pt;">Swimmers at the beginner level may swim 2-3 times per week. Pure
competitive swimmers train more in the range of 5-9 times per week. Most
adults are not professional swimmers who can get to the pool every day, and
sometimes twice a day. So, you need to figure out how much time you can
devote to your swim, in tandem with whatever other goals you may have like
triathlon training, strength training, and so on. <o:p></o:p></span></div>
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<span style="color: #434343; font-family: "Arial",sans-serif; font-size: 11.0pt;">I usually recommend 3 swim sessions per week to maintain the
balance of time and life demands. Athletes competing in long distance marathon
swims or with high-achieving goals in US Masters meets should
swim more often.<o:p></o:p></span></div>
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<span style="color: #434343; font-family: "Arial",sans-serif; font-size: 11.0pt;"><br />
Beginners: You should focus the bulk of your practice on improving technique
with swimming drills. There are a bunch of drills out there, but for beginners
you need to focus on the essential basics. Body position, comfortable
breathing, and forward reach/extension. A practice like this can and should consist
of lots of 50 yard repetitions of drills, a few 50s of kicking (fins if
necessary), and just a bit of steady endurance swimming towards the end of the
session. Essentially your drills training to endurance swimming ratio should
tilt towards 75% / 25%.<o:p></o:p></span></div>
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<span style="color: #434343; font-family: "Arial",sans-serif; font-size: 11.0pt;">Intermediates: As your mastery of the basics improves, you can
graduate to more advanced drills. You should also start spending a larger
percentage of your practice on improving strength and endurance. As an
intermediate swimmer, your practice should be about 30% technique specific
focus, and 70% 'just swimming'. That is a qualified 'just swimming' as you
should continue to swim with good technique during these warm ups and main
sets.<o:p></o:p></span></div>
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<span style="color: #434343; font-family: "Arial",sans-serif; font-size: 11.0pt;">Advanced: Once you've conquered the key techniques involved with
swimming, you can spend less time actively doing drills, and more time training
speed, strength, and endurance. The key here is that advanced swimmers have
ingrained patterns that continually reinforce good technique habits. An
advanced swimmer should have a level of awareness of technique at all times
during a workout. The ratio here for drills to training is closer to 10% / 90%.<o:p></o:p></span></div>
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<span style="color: #434343; font-family: "Arial",sans-serif; font-size: 11.0pt;">All swimmers should break workouts into separate sets. I know
some newer swimmers like to jump in and just swim laps. This is exercise and
technically is training, but it is training without purpose. An occasional
steady endurance swim is appropriate when training for longer swim races, but
should be in the 1 time per 2-3 weeks when approaching your key event.<o:p></o:p></span></div>
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<u><span style="color: #434343; font-family: "Arial",sans-serif; font-size: 11.0pt;">Workout structure for beginners</span></u><span style="color: #434343; font-family: "Arial",sans-serif; font-size: 11.0pt;"><o:p></o:p></span></div>
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<span style="color: #434343; font-family: "Arial",sans-serif; font-size: 11.0pt;">Warm up 200-300 yards, break as need be<o:p></o:p></span></div>
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<span style="color: #434343; font-family: "Arial",sans-serif; font-size: 11.0pt;">Drills 8-12 x 50s working on specific technique issues<o:p></o:p></span></div>
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<span style="color: #434343; font-family: "Arial",sans-serif; font-size: 11.0pt;">Kick 2-4 x 50s<o:p></o:p></span></div>
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<span style="color: #434343; font-family: "Arial",sans-serif; font-size: 11.0pt;">Main set: swim 4-8 x 100s steady<o:p></o:p></span></div>
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<u><span style="color: #434343; font-family: "Arial",sans-serif; font-size: 11.0pt;">Workout structure for intermediates</span></u><span style="color: #434343; font-family: "Arial",sans-serif; font-size: 11.0pt;"><o:p></o:p></span></div>
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<span style="color: #434343; font-family: "Arial",sans-serif; font-size: 11.0pt;">Warm up 300-500 yards, mix it up with optional non-free stroke,
break as need be<o:p></o:p></span></div>
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<span style="color: #434343; font-family: "Arial",sans-serif; font-size: 11.0pt;">Drills 6-8 x 50s for specific technique issues<o:p></o:p></span></div>
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<span style="color: #434343; font-family: "Arial",sans-serif; font-size: 11.0pt;">Kick 4-6 x 50s or mix within the main set<o:p></o:p></span></div>
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<span style="color: #434343; font-family: "Arial",sans-serif; font-size: 11.0pt;">Main sets: Between 800 to 1,500 yards with various effort levels<o:p></o:p></span></div>
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<span style="color: #434343; font-family: "Arial",sans-serif; font-size: 11.0pt;">Cool down: 50-100 easy<o:p></o:p></span></div>
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<u><span style="color: #434343; font-family: "Arial",sans-serif; font-size: 11.0pt;">Workout structure for advanced</span></u><span style="color: #434343; font-family: "Arial",sans-serif; font-size: 11.0pt;"><o:p></o:p></span></div>
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<span style="color: #434343; font-family: "Arial",sans-serif; font-size: 11.0pt;">Warm up 500-800 yards, mix it up as above<o:p></o:p></span></div>
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<span style="color: #434343; font-family: "Arial",sans-serif; font-size: 11.0pt;">Drill/kick mix 8 x 50 or so<o:p></o:p></span></div>
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<span style="color: #434343; font-family: "Arial",sans-serif; font-size: 11.0pt;">Main sets: 1,500-2,500 yards with various effort levels, can
include sprints, equipment, hard kicking, and so on<o:p></o:p></span></div>
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<span style="color: #434343; font-family: "Arial",sans-serif; font-size: 11.0pt;">Cool down: 100-200 easy<o:p></o:p></span></div>
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<span style="color: #434343; font-family: "Arial",sans-serif; font-size: 11.0pt;">In general, main sets are broken up swims: 100s to 500s for
endurance, 50s to 200s for mod-hard/tempo efforts, and 25s and 50s for
sprints. <o:p></o:p></span></div>
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<span style="color: #434343; font-family: "Arial",sans-serif; font-size: 11.0pt;"><br />
You can read more about swim training on the general internet, and we have a
few articles archived on the <a alt="http://www.osbmultisport.com/articles1.html" href="http://r20.rs6.net/tn.jsp?f=001twyn37Ov46VjKiRh-DCwtOz7TBfGjPq8ZO-KI7azU0hV3Ae6rYS9o7XIKAxlqSyD6JWa5rwdW8INg4GzOySlH7Fxl7RrxTUYGOhCF1embWVPcmIWAfvoNwEnHWjnqXdIPe_cles_YjlTY_yJpuYY9hqtbSjPlyz0pKCj41bysojBH3UlYW4Twzy3Ut-1ZPKRWAYCkCL5Yxc=&c=sgMrI3L35c3LS7Uv_YfFS5anMzcZoRnuq6UOB11eBRp7RlVFnEePHw==&ch=ovrrLmySkJWhzLPfpV7xVAqYfXCx-RwGuIKnmgNtKWVR_w_fTTNK_A==" linktype="1" shape="rect" target="_blank" track="on">One Step Beyond</a> article
page.<o:p></o:p></span></div>
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<em><span style="color: #434343; font-family: "Arial",sans-serif; font-size: 9.0pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;">Marty Gaal, CSCS, is a USA Triathlon coach. He
started swimming at age 10 and went on to compete in college and open water
competitions. Marty is the head coach for One Step Beyond.</span></em>martygaalhttp://www.blogger.com/profile/11676161010767458137noreply@blogger.com0tag:blogger.com,1999:blog-5515454318930340083.post-61412525127902583862018-01-17T13:16:00.002-05:002018-01-17T13:25:08.447-05:00Happy New Year!So many new and exciting ideas to share with you since we last spoke! For real! I'm just kidding! It's just more of the same!<br />
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We have been doing lots of fun things with Junior. He turned six. We had a fun party at a local park.<br />
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<span style="font-size: xx-small;"><i>The three amigos reunited</i></span></div>
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We went to Orlando and got to visit with my sister and her family, and Bri's Mom, two sisters and their kids. That was good fun. Disney World and the Seaworld Water Park were involved.<br />
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<i><span style="font-size: xx-small;"> Check out the muscle car</span></i></div>
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<a href="https://www.careerplanner.com/Career-Articles/Generations.cfm" target="_blank"><span style="font-size: xx-small;"><i>Dumbo generation Z photo</i></span></a></div>
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<div style="text-align: center;">
<i><span style="font-size: xx-small;">Good fun at Aquatica (Seaworld)</span></i></div>
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<i><span style="font-size: xx-small;"> Fireworks artsy angle</span></i></div>
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<i><span style="font-size: xx-small;"> Thunder Mountain!</span></i></div>
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He can read a little bit en Espanol. Better than his English. He is doing well in kindergarten. It is a Spanish immersion program. I visit him for lunch every few weeks. He likes to add an extra -ed to the end of past tense verbs. For example, "I closed-ed the door." He is a good kid and we have a lot of fun together.<br />
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We had Christmas. It was very Christmas-sy. We had family in town. We celebrated gift giving and egg nog ing.<br />
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<i><span style="font-size: xx-small;"> The family Christmas meta-photo </span></i></div>
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<i><span style="font-size: xx-small;">Christmas weaponry</span></i></div>
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<i><span style="font-size: xx-small;">Our elf is into rappeling and other feats of strength</span></i></div>
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<b>The Me paragraph</b><br />
I am pseudo-training for the Umstead Marathon. The plan is to work up to a couple 18-20 milers in the 2 weeks before. I have a loose goal of matching or beating my 3:54 or whatever I ran from a couple of years ago. I have not been riding much. That is fine. I have been swimming more. That is fine. I will ride more when Bri is riding less. I signed up for Ironman North Carolina 70.3 at the end of the season. I, I I. Me, me, me. I have read a few Star Wars books in recent months and really enjoyed the new movie. I don't care if they had unexplained new powers. Waaah.<br />
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We have done several hikes, some solo and some with buddies. Having Umstead State park and Crabtree county park just down the street is fantastic.<br />
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<i><span style="font-size: xx-small;">How the master hikes</span></i></div>
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<i><span style="font-size: xx-small;">Loblolly stream crossing</span></i></div>
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On the eve of Junior's bday, we visited the Mellow Mushroom, where the little rascal began his journey into the world. Re: Labor began here.<br />
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<i><span style="font-size: xx-small;">Six years later!</span></i></div>
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We got together with some good buddies for a New Year Kid Friendly celebration.<br />
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<i><span style="font-size: xx-small;"> Family</span></i></div>
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<i><span style="font-size: xx-small;">Da boys and da dabs</span></i></div>
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<i><span style="font-size: xx-small;">Da ladies</span></i></div>
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We recently hit up a birthday party. Junior figured out how to roller skate. He only wiped out about 15 x.<br />
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<i><span style="font-size: xx-small;">Word up</span></i></div>
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We also just have some random good fun.<br />
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<i><span style="font-size: xx-small;">At the Jordan Lake Brewing Co for a random evening out</span></i></div>
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<span style="font-size: xx-small;"><i>Getting in some sledding</i></span></div>
<span style="font-size: xx-small;"><i> </i></span><br />
Bri is training hard core for Ironman Texas at the end of April. She has a good group of buddies in for the distance. They're doing well.<br />
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Here is a random battle scene.<br />
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<i><span style="font-size: xx-small;"> Massive casualties on both sides</span></i></div>
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The OSB clinic schedule for 2018 is:<br />
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February 24 - 3 hour running form clinic<br />
March 17 - 4 hour beginner/intermediate swim clinic<br />
April 14 - 3 hour open water swim clinic<br />
May 19 - 3 hour open water swim clinic<br />
July 07 - 3 hour open water swim clinic @ Harris Lake<br />
August 11 - 3 hour open water swim clinic<br />
September 22 - 3 hour open water swim clinic<br />
October 20 - 6 hour Powerstroke freestyle swimming technique clinic<br />
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You can read all the details and sign up on the<a href="http://www.osbmultisport.com/camps.html" target="_blank"> OSB camps and clinics page</a> here. <br />
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See you again in a few weeks!martygaalhttp://www.blogger.com/profile/11676161010767458137noreply@blogger.com0tag:blogger.com,1999:blog-5515454318930340083.post-89699199990215344552017-12-15T10:45:00.002-05:002017-12-15T10:47:45.180-05:00Swim Run NC 2017 race reportBri has already <a href="http://briblog.martygaal.com/2017/11/swimrun-nc.html" target="_blank">written a nice report</a> about our swim-run race, but here is my version.<br />
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It was difficult and fun. The course includes some serious terrain, including a bit of cliff-like climbing, harrowing descents, and overall slippery conditions. The total elevation gain was around 2,800 feet in 14 miles of running/hiking. The swim portions were not bad other than the sub-60 water, which you do get used to.<br />
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Our approach was to enjoy ourselves and not dilly dally more than necessary. As first timers, our transitions were slow, and we probably gave out too many high fives to our friends. No more high fives!<br />
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Bri and I did several workouts in the preceding weekends at Jordan Lake. A few friends joined us along the way. It was good fun training and a nice way to spend a Saturday or Sunday morning with my wife.<br />
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Our toughest workout was a ~11 mile run and 1.2 mile or so swim broken up into 3 separate legs.<br />
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The actual race was fairly chilly and we enjoyed our steady approach to the race. Neither of us is a great descender, so we gave up some time on the way back down. Had a lot of fun with our buddies cheering and Junior Awesome slapping high fives.<br />
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<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 10.56px;">photo by Richard Hill</span></div>
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In the end we finished as the<a href="https://runsignup.com/race/results/?raceId=40501#resultSetId-100525" target="_blank"> 9th place coed team</a> with a time of 4:25, 31st overall.<br />
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The course is not for sissies. There is some serious ascending and descending, and the water temp was about 57-58 degrees. The final swim through the Dan River is more like a crazy otter float smash through shallow water and small boulders.<br />
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I was going to write a more recent update but realized I never finished this one!<br />
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Also in October, we watched FSU play Duke football. A couple fun pics here.<br />
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More updates next week, I hope!martygaalhttp://www.blogger.com/profile/11676161010767458137noreply@blogger.com0tag:blogger.com,1999:blog-5515454318930340083.post-22093368703910665442017-09-21T21:46:00.005-04:002017-09-21T21:49:02.329-04:00Summer, summer: You turn me upside down.Wow. You know what I'm talking about. The whirlwind. The chaos. The crying. The screaming. The angry rants and pounding on tables. Begging for mercy at the end of the day.<br />
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And that's you, not your spawn.<br />
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"I kid, I kid," as my Dad likes to say.<br />
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As you may have noticed, I haven't bothered sharing anything with bloggo world in a couple months. I have been on full bore summer dad duty / family trips / height of the triathlon season. We did a lot of fun stuff and I am going to document it here, even if it gives me a hernia.<br />
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Let's start with racing and training. This summer I kept it completely local:<br />
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Rex Wellness Garner sprint tri on July 23. It was good. The run was 2 miles. It was hot but I ran really well. I took 4th. The end.<br />
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Rex Wellness Wakefield sprint tri on August 12. It was good. It was a bit hot. I ran OK. I biked pretty good. I swam good. I took 3rd. The end.<br />
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Rex Wellness Knightdale sprint tri on September 17. It was good. It was not hot. The run was 2 miles. I ran pretty good. I biked really good for how much I ride. I took 3rd. The end.<br />
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Now, onto the next segment of our show: Travel tails!<br />
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Hi, I'm Space Eagle with a new report for Travel Tails! Let's get right to it, shall we?<br />
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Taking it back to June, in step one, Space Mom & Space Dad had a great time at Boone camp. That really deserves a separate write up so I'll table that till who knows when. You're lucky I'm here right now.<br />
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It was super awesome, so here's one picture (ok, two).<br />
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<span style="font-size: x-small;"><i>I am the scary guy in front</i></span></div>
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Then, Bri went back to work/life while I toted the little Admiral up the Shenandoah Valley towards New Jersey. I need to simplify the trip and stories into snippets and pictures:<br />
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We stopped in Harrisonburg, VA, home of James Madison to overnight on the way. Home of JMU. Nice little town.<br />
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<i><span style="font-size: x-small;"> Heeeya!</span></i></div>
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<span style="font-size: x-small;"><i> Blue Ridge on the way out of Boone area</i></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjV8ljgqkPDSI4uEV14ETNzg2ys6om3lX012RoSfjImiVfdgq1KdxjvLpMHoa4bqD2_O15Q5FyGlItE4E9d2AmoPngIljR5j-hINQCnXzItw01OAShjZQEvSOT-8zZEt_LguoOgyJd-II8/s1600/IMG_20170625_173346465.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="900" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjV8ljgqkPDSI4uEV14ETNzg2ys6om3lX012RoSfjImiVfdgq1KdxjvLpMHoa4bqD2_O15Q5FyGlItE4E9d2AmoPngIljR5j-hINQCnXzItw01OAShjZQEvSOT-8zZEt_LguoOgyJd-II8/s320/IMG_20170625_173346465.jpg" width="180" /></a></div>
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<span style="font-size: x-small;"><i> Playing in the hotel room in Harrisonburg</i></span></div>
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We went to Massanutten WaterPark in the morning. Off the hook for a fife year old, know what i'm sayin', dawgs. I didn't get many pictures inside, because my camera is a phone, and my phones are allergic to chlorine and water. And stupid decisions.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8XGH_dD93C8sO72YIhFHK6olM9ItctuIBTXL0qbqAWAlrk-P_NHLkqzuiU2FtwPUg93jxpcYKiAiFIEZ2tRDhrLPQ4Y3cqBOpREeo2ckXqD8i9FOblZMeklaY_oWSP6QbHCXfh_0YJuo/s1600/IMG_20170626_144408972.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8XGH_dD93C8sO72YIhFHK6olM9ItctuIBTXL0qbqAWAlrk-P_NHLkqzuiU2FtwPUg93jxpcYKiAiFIEZ2tRDhrLPQ4Y3cqBOpREeo2ckXqD8i9FOblZMeklaY_oWSP6QbHCXfh_0YJuo/s320/IMG_20170626_144408972.jpg" width="320" /></a></div>
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<i><span style="font-size: x-small;">The waterpark.</span></i></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5jvnd0TdjoUE3xTuSQOBwJRpQIaZnlrQmWCiQqH0ko6STQFkbuTQ1xvX5_KzWnE_oiGqLYEtweMn3Oj8-hUsldM-4B8TR2GvivVyDGV9Le7uHrGnjsaEKfURh8tOgCFzB2cs5oIC5nUI/s1600/IMG_20170626_153310734_BURST001.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5jvnd0TdjoUE3xTuSQOBwJRpQIaZnlrQmWCiQqH0ko6STQFkbuTQ1xvX5_KzWnE_oiGqLYEtweMn3Oj8-hUsldM-4B8TR2GvivVyDGV9Le7uHrGnjsaEKfURh8tOgCFzB2cs5oIC5nUI/s320/IMG_20170626_153310734_BURST001.jpg" width="320" /></a></div>
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<span style="font-size: x-small;"><i> The valley seen through our car. It is very pretty. This is a terrible picture and representation of it. You should look up other pictures on google images.</i></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZK_ws9r23NSznt5L4pDyJY3wb9qKkQ6VpjaX4K73CLnSMf0o4tq_Uufv-bAquJ4GrVuu8NJJAb360tA_E7va7mOuSYJGkTXGqhqspVlLr4OyW84pZmKCCYIIiO8AoByOhb6vGkFCYKsw/s1600/IMG_20170626_163039408.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZK_ws9r23NSznt5L4pDyJY3wb9qKkQ6VpjaX4K73CLnSMf0o4tq_Uufv-bAquJ4GrVuu8NJJAb360tA_E7va7mOuSYJGkTXGqhqspVlLr4OyW84pZmKCCYIIiO8AoByOhb6vGkFCYKsw/s320/IMG_20170626_163039408.jpg" width="320" /></a></div>
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<span style="font-size: x-small;"><i>Into WV, home of the WV peoples.</i></span></div>
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To NJ for family fun with my sister and extended in-law family. Visited Ocean City, Point Pleasant, Avon, Ocean Grove, and the Asbury Park pinball machine museum (summary).<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZ43k26zQRN3sB_ylL2Xe7PEKvsOsz7PCpnm3Sad1b-rwb1zx8grRVSuuS8jydA5U-0Wgn-a894Sg1nlWw61JEQLBT-fZA5oIRLpHH2DLldEBqTaUX14Pp1CeKome3ug6hyGRLXCoRJLA/s1600/IMG_20170627_114623934.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZ43k26zQRN3sB_ylL2Xe7PEKvsOsz7PCpnm3Sad1b-rwb1zx8grRVSuuS8jydA5U-0Wgn-a894Sg1nlWw61JEQLBT-fZA5oIRLpHH2DLldEBqTaUX14Pp1CeKome3ug6hyGRLXCoRJLA/s320/IMG_20170627_114623934.jpg" width="320" /></a></div>
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<span style="font-size: x-small;">Avon by the sea</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXbrmWk3KOdxR4fLMRo0O4P_b4oMMXp7JuNrfMWaZk3p7lO4T_I04TJKfh2jDkE7FBTv_n_glimjbcNhZs8YITuAxQj9QBSoiSKqyQocehKundW8mOlyLwBs2sU5O2Lk3CtScZWtD8Wnk/s1600/IMG_20170627_114752331_HDR.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXbrmWk3KOdxR4fLMRo0O4P_b4oMMXp7JuNrfMWaZk3p7lO4T_I04TJKfh2jDkE7FBTv_n_glimjbcNhZs8YITuAxQj9QBSoiSKqyQocehKundW8mOlyLwBs2sU5O2Lk3CtScZWtD8Wnk/s320/IMG_20170627_114752331_HDR.jpg" width="320" /></a></div>
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<span style="font-size: x-small;"><i>We got suprised by a wave here. Genuine laughter. Not the usual fake kind I exhibit.</i></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUTee_aI784EPvehMqJjEiEhKSIM81d8mtQplNzjdIMVo8iQGENbRjw1DVyf35aYV64P8T76YCF76wXKvuiIsdnq3Z9RZysSJ0f2lAoyMfBRuPBJPeZ2QQQIDkA3YB4ZZ0zPzN5eEXOyk/s1600/IMG_20170628_094620853.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="900" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUTee_aI784EPvehMqJjEiEhKSIM81d8mtQplNzjdIMVo8iQGENbRjw1DVyf35aYV64P8T76YCF76wXKvuiIsdnq3Z9RZysSJ0f2lAoyMfBRuPBJPeZ2QQQIDkA3YB4ZZ0zPzN5eEXOyk/s320/IMG_20170628_094620853.jpg" width="180" /></a></div>
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<span style="font-size: x-small;"><i>Our buddy's son and Junior Awesome take over Ocean Grove</i></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgybPP4HzJfqXp_z8hzADiXx-i8aBUjUQOjxOJw-sG9gWgh8B1Rqi-l2TwVsdVujl373Sebf1HnePuvscZVj44K6y5h2UL3cXhEUiXCoqIJVW_ZfwMjcJ-atVBXKsnWkIBkIBS5R1_9zBU/s1600/IMG_20170628_160916867.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgybPP4HzJfqXp_z8hzADiXx-i8aBUjUQOjxOJw-sG9gWgh8B1Rqi-l2TwVsdVujl373Sebf1HnePuvscZVj44K6y5h2UL3cXhEUiXCoqIJVW_ZfwMjcJ-atVBXKsnWkIBkIBS5R1_9zBU/s320/IMG_20170628_160916867.jpg" width="320" /></a></div>
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<i><span style="font-size: x-small;">Cousins and cousins-in-law on a fishing excursion</span></i></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjv_HW3YV5j9Dl_lsFBRQcXHd4FV5TTFBdTCAV4SfyTqaz4JgA5sD6Y19Sb8K6uYPlYp3QsElv5BGVwN0sjX7Q2FmjqeaA7BFs-M_GBMemXDFUT7WjQ2Of9QlDrqoxeJ6xRnnzs0bggzVg/s1600/IMG_20170628_161559166.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjv_HW3YV5j9Dl_lsFBRQcXHd4FV5TTFBdTCAV4SfyTqaz4JgA5sD6Y19Sb8K6uYPlYp3QsElv5BGVwN0sjX7Q2FmjqeaA7BFs-M_GBMemXDFUT7WjQ2Of9QlDrqoxeJ6xRnnzs0bggzVg/s320/IMG_20170628_161559166.jpg" width="320" /></a></div>
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<span style="font-size: x-small;"><i>3 generations of your favorite porky-tellers</i></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiDJAJs3_8dK30cgOCj7QCRjPBjqzk6mCdTKVxLbX5tV5AZ0y17nugUvU3CFSosArMML2RTOt4Ekm3ZA_uOes3AqTpJcPjY4IWGUfQOdrpR9XLtJpbzeH2SlxzvFwT6DUUFhYbn1KqH1g/s1600/IMG_20170628_192448678.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiDJAJs3_8dK30cgOCj7QCRjPBjqzk6mCdTKVxLbX5tV5AZ0y17nugUvU3CFSosArMML2RTOt4Ekm3ZA_uOes3AqTpJcPjY4IWGUfQOdrpR9XLtJpbzeH2SlxzvFwT6DUUFhYbn1KqH1g/s320/IMG_20170628_192448678.jpg" width="320" /></a></div>
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<i><span style="font-size: x-small;">Uncle Timmy is the only one more funnier than me</span></i></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFm-GCV_D3ZGcNa4v-UB4GMB-B8G0gwUn_Ly1xy1_jFSNCQuqv-QEsXlYNuAy6yHZp8H1vD5KpBT-nCXAdbcVT9jEMUdfzS0IDI57gdeV16eLmnccG8-zIa0W0aMqXvt2m_sL5WyRnxrk/s1600/IMG_20170628_200246601.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFm-GCV_D3ZGcNa4v-UB4GMB-B8G0gwUn_Ly1xy1_jFSNCQuqv-QEsXlYNuAy6yHZp8H1vD5KpBT-nCXAdbcVT9jEMUdfzS0IDI57gdeV16eLmnccG8-zIa0W0aMqXvt2m_sL5WyRnxrk/s320/IMG_20170628_200246601.jpg" width="320" /></a></div>
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<span style="font-size: x-small;"><i>Does this picture need a caption, or would a caption ruin the picture? Time will tell.</i></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHYvwC8qGFIsl0w6RPuNtS6bgBnaMTUKJmR_J6zx4Xyw22JX1P7DpZTXmK75axNJAa6g89flV31SeDFvGTa1d56JjeszknvEezsnTWKFYZ7RSbN3qxUIpeSkBy7_R6aOa-2SgHw2f5rOU/s1600/IMG_20170629_154832645.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="900" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHYvwC8qGFIsl0w6RPuNtS6bgBnaMTUKJmR_J6zx4Xyw22JX1P7DpZTXmK75axNJAa6g89flV31SeDFvGTa1d56JjeszknvEezsnTWKFYZ7RSbN3qxUIpeSkBy7_R6aOa-2SgHw2f5rOU/s320/IMG_20170629_154832645.jpg" width="180" /></a></div>
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<i><span style="font-size: x-small;">Cousins cruising the boards with ice cream and attitudes.</span></i></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDxBnC5oQ-nYu1kNt1m524qrU92j1Ds-X1g6QKAzyyHY5qHPJBhpnszhP17qxJHXZ_nSevSbkM1x4i1DfypPRLTtWpI9SGAEt8PCdC4yyU-nHOmR5h90jqvFNyA57hCVQ2YicWJMkf9k8/s1600/IMG_20170630_093632719_HDR.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDxBnC5oQ-nYu1kNt1m524qrU92j1Ds-X1g6QKAzyyHY5qHPJBhpnszhP17qxJHXZ_nSevSbkM1x4i1DfypPRLTtWpI9SGAEt8PCdC4yyU-nHOmR5h90jqvFNyA57hCVQ2YicWJMkf9k8/s320/IMG_20170630_093632719_HDR.jpg" width="320" /></a></div>
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<i><span style="font-size: x-small;">Boards in Bradley Beach</span></i></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3mnq2TS0n1t0ceOhr3P-2iA15gSiGCeVbGx-qtZId-pd109zjHDitXhf7K3DqgrRu_TS1yS-54FFZL0YPabaIaU-kQg4zcThwsWTKn92I08NYhPduLYIJ4N5HnspZX778J3THlt_3dmM/s1600/IMG_20170630_155946500.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3mnq2TS0n1t0ceOhr3P-2iA15gSiGCeVbGx-qtZId-pd109zjHDitXhf7K3DqgrRu_TS1yS-54FFZL0YPabaIaU-kQg4zcThwsWTKn92I08NYhPduLYIJ4N5HnspZX778J3THlt_3dmM/s320/IMG_20170630_155946500.jpg" width="320" /></a></div>
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<span style="font-size: x-small;"><i>Pinball museum in Asbury Park. This place is really neat.</i></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEib8SdDjvUp46HZEbx40eA0DmejDprR2nnwiUU1nDitmkSkWJOgiWFwYI89dT556Ii9Z5ivjkkVQLwm-7ss3UcdRkqAL-EOmmOjkGorcX6U3_Z6pT5WmzWX_M86-sG4x35SNq2YkJpEdpo/s1600/IMG_20170630_181531176_HDR.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEib8SdDjvUp46HZEbx40eA0DmejDprR2nnwiUU1nDitmkSkWJOgiWFwYI89dT556Ii9Z5ivjkkVQLwm-7ss3UcdRkqAL-EOmmOjkGorcX6U3_Z6pT5WmzWX_M86-sG4x35SNq2YkJpEdpo/s320/IMG_20170630_181531176_HDR.jpg" width="320" /></a></div>
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<span style="font-size: x-small;"><i>My sis and I</i></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUiXlfZJm0nGbTvg6N6ZO-zJb_C0YnMcu6hL5U5Jy_csIbxbwrTcyKxRc09WJI-_HazlmoORrOgaSufYrrTRMEbgH2t99qqFlbud5RBs5TG9yUrESD8nAIhNPIVwAm__bG1mHOy5Dn1Uw/s1600/IMG_20170630_192224386_HDR.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="900" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUiXlfZJm0nGbTvg6N6ZO-zJb_C0YnMcu6hL5U5Jy_csIbxbwrTcyKxRc09WJI-_HazlmoORrOgaSufYrrTRMEbgH2t99qqFlbud5RBs5TG9yUrESD8nAIhNPIVwAm__bG1mHOy5Dn1Uw/s320/IMG_20170630_192224386_HDR.jpg" width="180" /></a></div>
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<i><span style="font-size: x-small;">Adorable.</span></i></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBEtJU6YFuC6RrD0unNkqFHRTFDTblnEljXJ4fIlgCvqHcviqtZ-dNcO3XJgSJlc8MuOfrU3JXh-ZM3SU5gGz8tZbbdHMqZGlgvSDOzTMRxWCpv37wczhhIo5dkGgS9lM0qnkeu0gIaow/s1600/IMG_20170701_124609189_HDR.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBEtJU6YFuC6RrD0unNkqFHRTFDTblnEljXJ4fIlgCvqHcviqtZ-dNcO3XJgSJlc8MuOfrU3JXh-ZM3SU5gGz8tZbbdHMqZGlgvSDOzTMRxWCpv37wczhhIo5dkGgS9lM0qnkeu0gIaow/s320/IMG_20170701_124609189_HDR.jpg" width="320" /></a></div>
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<i><span style="font-size: x-small;">More cousins and cousins in laws</span></i></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEime6944NFZ3BvVcWgD_Uy0HZEKxFvIzxlImkVEYBUkQ20jCDwar0sw4YsoHdOmQ2J8pb6Bk_OjYiS3EjSo9QlAbCkIauI8ppRxrgJXxlkFxaL0fgNKuKqi3RFZKru2xKum7yqYsDBwba8/s1600/IMG_20170701_164944088_BURST001.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEime6944NFZ3BvVcWgD_Uy0HZEKxFvIzxlImkVEYBUkQ20jCDwar0sw4YsoHdOmQ2J8pb6Bk_OjYiS3EjSo9QlAbCkIauI8ppRxrgJXxlkFxaL0fgNKuKqi3RFZKru2xKum7yqYsDBwba8/s320/IMG_20170701_164944088_BURST001.jpg" width="320" /></a></div>
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<i><span style="font-size: x-small;">The Ocean City boards!</span></i></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtQUZ8sAzFvrMvveCuZ5ov_9FN9YR1qAtCgkvrqIsbVQUhjQFg9aok9tdgWat26o2r-tadDQVWkSIeS6Cgdg8SiRzRQh4vDfOP6YGe-ykAfDdL1f_Sso1RkzXTEgM-rJiKGMCC-oEWILU/s1600/IMG_20170701_180125027_BURST001.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtQUZ8sAzFvrMvveCuZ5ov_9FN9YR1qAtCgkvrqIsbVQUhjQFg9aok9tdgWat26o2r-tadDQVWkSIeS6Cgdg8SiRzRQh4vDfOP6YGe-ykAfDdL1f_Sso1RkzXTEgM-rJiKGMCC-oEWILU/s320/IMG_20170701_180125027_BURST001.jpg" width="320" /></a></div>
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<i><span style="font-size: x-small;">Fun times.</span></i></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwBVPzDahvsGyVDKH2q9-UktTSRujrOx1et_SWpRR_an9SP9nlAfQ4wMpU2aSmtzTSVMAva3vWfxWLnFzl6PEaYuuTwRGtm-acWFP-bhrApV3o9R_TizSwgwA5PWuVjpztxq9CPUrKD34/s1600/IMG_20170701_184836840.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwBVPzDahvsGyVDKH2q9-UktTSRujrOx1et_SWpRR_an9SP9nlAfQ4wMpU2aSmtzTSVMAva3vWfxWLnFzl6PEaYuuTwRGtm-acWFP-bhrApV3o9R_TizSwgwA5PWuVjpztxq9CPUrKD34/s320/IMG_20170701_184836840.jpg" width="320" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5FM7sx5ETD-Oqiod-iSYwSniS9ycQD2GR5jhXE0mspHNK8MN8olGtlkHpIsP2jrSGbzg7T0HhLNkKA1XVXqhH6tU_wkhu_40biuIyMNTY0qPlT0D3Be4Dohwg_enP8FajeSwijUdk2Uk/s1600/IMG_20170701_193329296.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="900" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5FM7sx5ETD-Oqiod-iSYwSniS9ycQD2GR5jhXE0mspHNK8MN8olGtlkHpIsP2jrSGbzg7T0HhLNkKA1XVXqhH6tU_wkhu_40biuIyMNTY0qPlT0D3Be4Dohwg_enP8FajeSwijUdk2Uk/s320/IMG_20170701_193329296.jpg" width="180" /></a></div>
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<i><span style="font-size: x-small;">On the corner of our hotel block. Grilled cheese and quesadillas. Can't go wrong.</span></i></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgy16p6QgmnBIM2J06c8RjTk_2uwd79NSCg0nD-OFAMGWy2YWVZ1Pjto9SYcsMR8BrYppNy_F4EkJA7zxkPBZkwdRIh0vz-l8h-untjroumTsrUZoJhvSAR_Q9n0DbF5BDI7YUsGCgZJ78/s1600/IMG_20170701_200147928.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgy16p6QgmnBIM2J06c8RjTk_2uwd79NSCg0nD-OFAMGWy2YWVZ1Pjto9SYcsMR8BrYppNy_F4EkJA7zxkPBZkwdRIh0vz-l8h-untjroumTsrUZoJhvSAR_Q9n0DbF5BDI7YUsGCgZJ78/s320/IMG_20170701_200147928.jpg" width="320" /></a></div>
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<i><span style="font-size: x-small;">Our hotel room. This is $250/night in OC primetime.</span></i></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEia7KqDz3sp8aTcIa0BXuOc-hIwfLCGKLJ_K8SgVMkiJl0YLb0YY4We_UKISt-ZW9CAePJvGZu7FCzc-TxRHVR-IlMyfxOConYeeafjZQH_r8frTefdK5otA7y1uY_KJpQPeHxL9tabW5A/s1600/IMG_20170702_122944047_BURST000_COVER_TOP.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="900" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEia7KqDz3sp8aTcIa0BXuOc-hIwfLCGKLJ_K8SgVMkiJl0YLb0YY4We_UKISt-ZW9CAePJvGZu7FCzc-TxRHVR-IlMyfxOConYeeafjZQH_r8frTefdK5otA7y1uY_KJpQPeHxL9tabW5A/s320/IMG_20170702_122944047_BURST000_COVER_TOP.jpg" width="180" /></a></div>
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<i><span style="font-size: x-small;">My 4th zone bueno amigos from the 1990s. The middle fella (Fran) is now a Lt on the beach.</span></i></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzrDh7nIi7BKuqCnPNCUVN4vR_BgJP-pvRwPOB3Fy-nBjjSdshBaSTQOgju7bPCcV9xwR4ZfsIjwftUgaMSHEnX2Gy9H2poiwrN-tMeF_KMiepw8pybY3LCfvA44VM5c-99ahyjeIyPQU/s1600/IMG_20170702_133923726.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzrDh7nIi7BKuqCnPNCUVN4vR_BgJP-pvRwPOB3Fy-nBjjSdshBaSTQOgju7bPCcV9xwR4ZfsIjwftUgaMSHEnX2Gy9H2poiwrN-tMeF_KMiepw8pybY3LCfvA44VM5c-99ahyjeIyPQU/s320/IMG_20170702_133923726.jpg" width="320" /></a></div>
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<i><span style="font-size: x-small;">Where I spent six summers and got my perma-tan marks.</span></i></div>
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Return home over the Cape May - Lewes Ferry. Overnight on the Southern Shore.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjr9WEdhhADLVcIKSIS3IplV7WWE14W9MMExILYqUSxzg7gdiAlWhsI7RUma4PwuuHs3nb0yxm9yx7zeFEiOc-RdTmNFeeuSbHnrMEcWd6lgXQDrA9F2pkI-BUndC0U5TBUJFjHIoaCWzE/s1600/IMG_20170702_162531044_HDR.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="900" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjr9WEdhhADLVcIKSIS3IplV7WWE14W9MMExILYqUSxzg7gdiAlWhsI7RUma4PwuuHs3nb0yxm9yx7zeFEiOc-RdTmNFeeuSbHnrMEcWd6lgXQDrA9F2pkI-BUndC0U5TBUJFjHIoaCWzE/s320/IMG_20170702_162531044_HDR.jpg" width="180" /></a></div>
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<i><span style="font-size: x-small;">Time for a milk or whatever is in his hand.</span></i></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsfqDKYM-ngbIeiub1HaaX5AEcIEmH-tOoIKD7NOxY0S9G7Yt2AvL7uLD-Wkai8R8wmWV11Ol4__nladfWlQdeGldqX2dq4e3Pc4D3OY7LP1aCqdn8qgRtXrL9EPB4UUTkMhaqXljDIK8/s1600/IMG_20170702_164114849.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="900" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsfqDKYM-ngbIeiub1HaaX5AEcIEmH-tOoIKD7NOxY0S9G7Yt2AvL7uLD-Wkai8R8wmWV11Ol4__nladfWlQdeGldqX2dq4e3Pc4D3OY7LP1aCqdn8qgRtXrL9EPB4UUTkMhaqXljDIK8/s320/IMG_20170702_164114849.jpg" width="180" /></a></div>
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<i><span style="font-size: x-small;">Bored.</span></i></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjN5oBu8HpcEO_DjjKENL71F7dqvqWfysLRCJGk8iCo-2iRhSDypZlZlXPwj0SaGZS9CUbfaq2ytKHYgn5wMj-yjEMrmCjzqgwfQkWjN2IPZbtbvbrjnUaw2_Z7vcXpO8P1cjnCojriI4M/s1600/IMG_20170702_164720773.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="900" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjN5oBu8HpcEO_DjjKENL71F7dqvqWfysLRCJGk8iCo-2iRhSDypZlZlXPwj0SaGZS9CUbfaq2ytKHYgn5wMj-yjEMrmCjzqgwfQkWjN2IPZbtbvbrjnUaw2_Z7vcXpO8P1cjnCojriI4M/s320/IMG_20170702_164720773.jpg" width="180" /></a></div>
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<i><span style="font-size: x-small;">This place had great food. It was in Exmore VA. Sunrise Pizza in a gas station across the street from Hampton Inn.</span></i></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinTmyEoCH2_6gvPAnLJzCPOhisikZh3k9NarQJKFg3agRFEEwa3IuAMCyMXIr27-0VoE0sJwaDmjadoGpKeKSlua1yi4qLokuGUVjLjYjxhuKyFz17k3GSA3l8P1Vnbk8yeHDVrbMfn4o/s1600/IMG_20170703_101335959.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinTmyEoCH2_6gvPAnLJzCPOhisikZh3k9NarQJKFg3agRFEEwa3IuAMCyMXIr27-0VoE0sJwaDmjadoGpKeKSlua1yi4qLokuGUVjLjYjxhuKyFz17k3GSA3l8P1Vnbk8yeHDVrbMfn4o/s320/IMG_20170703_101335959.jpg" width="320" /></a></div>
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<i><span style="font-size: x-small;">AM fun before hitting the road to get home.</span></i></div>
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This was a 9 day journey all told, and we had a great time. I love my boy. He is great. He is so much fun. I was comatose for two days.<br />
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Then we did stuff around here. Lots of fun in between the work and the chores. I don't recall what. Here are random pictures of things on my phone.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcpTXJczJn9wM74Zxqbl2We-4MGh7mwn_zRlPH-5uC4RV63HSkcl_ktLX5DuZIeNDW0hDh8O0yMowGII-sYJ24aalQOiDX8gTm4dbBNzLl0FD6DQ1UiEO9DQGD0yqc4u1QxaCkZRqNXBM/s1600/IMG_20170709_091352425.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcpTXJczJn9wM74Zxqbl2We-4MGh7mwn_zRlPH-5uC4RV63HSkcl_ktLX5DuZIeNDW0hDh8O0yMowGII-sYJ24aalQOiDX8gTm4dbBNzLl0FD6DQ1UiEO9DQGD0yqc4u1QxaCkZRqNXBM/s320/IMG_20170709_091352425.jpg" width="320" /></a></div>
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Daycare officially wrapped up on August 10. Kindergarten didn't start until Aug 30 (1 day on the first week) and for reals after Labor day. Daddy Daycare commence. Went to Boone area to hang with Gigi. Went to see Guns n Roses with our buds. More stuff. A blur.<br />
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<span style="font-size: x-small;"><i>Mr. Daniel feeding the deerzs</i></span></div>
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<span style="font-size: x-small;"><i>Yes, I wear ear muffs at concerts. I also say, "pardon," and "sorry" and "what was that" a lot because I CAN'T HEAR YOU GODDAMMIT IT</i></span></div>
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Then in early August, it was off to see my Mom, sis and nieces in Orlando; visit my Dad in Miami; then back to Orlando for a re-visit. Junior Awesome & me again. Goddess Bri has some job she has to get into the office for.<br />
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Went to the Venetian pool in Coral Gables, very neat if you've never been. This went OK, he was hungry and the water was cold so we had a 45 minute emotional journey. A giant ice cream sandwich fixed this. I am not sure what grade of parenting I give myself for that one.<br />
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Got to hang with my best man Tom and his son Tommy for a night in Miami. Went snook fishing with my Dad and Junior.<br />
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Then we had a Five Family beach vacation week. This was awesome and I highly recommend it, if you can make it happen. We went to the Outer Banks with some of our good buds and rocked the banks. Like we beached the shells outta that beach, you know what I'm saying? We made that beach an offer it can't refuse. I need to break that into a different blog for pictures.<br />
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Then we came home for the final week of Daddy Daycare. Daddy Daycare was closed for Wednesday, when Junior Awesome had his legit orientation day at KG. I think I biked and slept.<br />
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And then, Junior Awesome lost his first tooth (at/on the first day of KG for real).<br />
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And that brings you up to speed on me/us. Bri has other things to tell you but those are her stories, not mine to share. I bid you a good day.<br />
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I said, Good Day Sir!<br />
<br />martygaalhttp://www.blogger.com/profile/11676161010767458137noreply@blogger.com0tag:blogger.com,1999:blog-5515454318930340083.post-84031843299389129622017-07-12T13:42:00.003-04:002017-08-02T20:41:08.748-04:00Ironman racing with powerIf you have a power meter, there are a handful of useful metrics to keep track of. First of course is getting an accurate functional threshold (FTP). You can do this in a lab using a step test and blood analysis, or on the street with a time trial. The time trial can be as short as 20 minutes and up to 1 hour. If you do a 20 minute test, multiply that by 95%. 30 minutes by 96-97%, 45 minutes by 97-98%, and so on. 1 hour is the 100% value.<br />
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Next - if your meter has a cadence sensor, keep an eye on this. You should be over 80 and ideally approaching 90 on an average ride. A lower cadence recruits more fast twitch muscle fiber (strong-bulk-power type muscle) which burns more glycogen and produces more blood lactate. For a long distance race this is not what you want to happen. It is a bit counter intuitive but using a high cadence / slow twitch muscle is like doing a lot of little quick hops, while riding in a low cadence is like doing a slower series of deep squat jumps. Which one burns more quickly and causes longer lasting fatigue? <br />
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You should set up your display so that you can see the percentage of FTP on a 5 or 10 second rolling average (1 second jumps around a bit too much for me), your power, and then whatever else floats your boat. I used elapsed time but you might like watching your MPH.<br />
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A critical piece of information can be found by looking at the variability index, or VI, which you can see in Trainingpeaks and probably some other tracking software. This measures how different your normalized power (NP is a wonky way of explaining exactly how hard you really rode. It is usually higher than average power, but could be lower if you coasted down a mountain. See Rick Ashburn's article below for the full explanation.) is from your functional threshold. NP / Avg P = VI. <br />
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VI is a key one to watch. For any triathlon type race - disregarding certain competitive strategies like shaking off other riders, or powering past other competitors - you want your bike power output to be fairly to mostly to exactly even. Your effort should be steady. The longer the race, the more important this becomes. The reason is the physiological cost of harder efforts, which demand more from the energy systems and produce more waste. Re: You use up more glycogen and produce more lactate as you approach and exceed the lactate threshold. For long races you want to spare the anaerobic system and energy paths and use fat stores / aerobic metabolism as much as possible.<br />
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In a ten+ hour race every bit counts. Joe Friel wrote a few years ago that keeping VI under 1.05 for an Ironman is critical. Various power files on display from professionals and top amateurs usually bear this out, whether or not the course is hilly.<br />
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If you do a 5 hour training ride, with the first hour easy, the next 3.5 hours at IM pace, and the last half hour easy, you should be able to select the 3.5 hour section and take a look at that VI. If it's over 1.05, you have work to do on staying smooth. (Looking at the whole thing would include the lower efforts of the warm up and cool down so would be less accurate).<br />
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Simply put, when you hit resistance in the form of a hill or wind, rather than push harder to maintain the 80+ cadence, gear up to keep the cadence and power the same. When you have less resistance in the form of a tailwind or a downhill, gear down rather than coast. It's really plain vanilla simple. If you're the type of rider that hammers the hills and coasts the downhill, this will be a tough change for you, especially if you're not particularly aware you're doing it.<br />
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Back to NP: This is the main power number you want to go by. If you do a 45 minute time trial (riding as even as possible), let's say your average power was 220 and your NP was 227. Your VI in this case is 1.03. To calculate your FTP you would multiply NP 227*98% which ironically brings it back to 222.46. Use the NP from your time trials to determine FTP.<br />
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Onto a couple other notes. Rick Ashburn developed a useful chart explaining the relationship between Ironman bike time, intensity factor (IF - how hard a workout or section of workout is, aka workout NP/current FTP), and TSS (training stress score). I couldn't locate the original graphic online, but Joe Friel explains it well in the article below (with graph). In a nutshell, you want to keep your TSS under 280 in an Ironman, unless you're a super bike pro and/or willing to take chances with the run. <br />
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Your IF should be .72 or under unless you're a sub 5:30 rider. <br />
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Regarding percentage of FTP target for an Ironman - starting point is 70-72% for 5:30 riders, incrementally higher for faster athletes (75-76% for 5:00) and lower for slower athletes (~65% for 6:30). The longer you're on the bike the lower your effort needs to be because of the amount of time you're putting in. Put this to the test in your training.<br />
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Each ride you do get a TSS score. Each long ride you do gets a score. Start to pay attention to all of these. VI and long ride TSS for your long rides, the other numbers just get you to these points.<br />
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That's it.<br />
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<a href="https://www.trainingpeaks.com/blog/how-to-cheat-by-using-a-power-meter-in-an-ironman/" target="_blank">Joe Friel's article is a good read</a><br />
https://www.trainingpeaks.com/blog/how-to-cheat-by-using-a-power-meter-in-an-ironman/<br />
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<a href="http://www.slowtwitch.com/Training/General_Physiology/Measuring_Power_and_Using_the_Data_302.html" target="_blank">Rick Ashburn on power explained</a><br />
http://www.slowtwitch.com/Training/General_Physiology/Measuring_Power_and_Using_the_Data_302.html<br />
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<a href="http://www.slowtwitch.com/Training/Cycling/How_to_Analyze_a_Power_File_4311.html" target="_blank">How to analyze a power file from Gloria Lui</a><br />
http://www.slowtwitch.com/Training/Cycling/How_to_Analyze_a_Power_File_4311.html<br />
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<br />martygaalhttp://www.blogger.com/profile/11676161010767458137noreply@blogger.com0tag:blogger.com,1999:blog-5515454318930340083.post-51963467979999890822017-06-19T15:45:00.004-04:002017-06-19T15:45:28.802-04:00Bridge to Pier Tri - 3 Little Pigs Tri 2017We made a week-before decision to head down to Oak Island for the <a href="http://jonesracingcompany.com/b2p/" target="_blank">Bridge to Pier Triathlon</a> on June 10. This was.is.shall.be my longest triathlon for 2017. 600m swim - 16 mile bike - 3.8mile run. We'd never been to Oak Island before, just down south from Wilmington, and I liked the idea of getting in a beach triathlon. The Goddess Bri and I used to do many beach sprint triathlons in Florida and swimming through some surf is always a fun way to start.<br />
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Anyway, we spent the night in downtown Wilmington in a cute condo a former athlete has on VRBO. Excellent location, we walked to dinner and then did some exploring. Caught a ride with a bike trolley thing, Junior definitely got a kick out of that.<br />
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<span style="font-size: x-small;"><i>Boat-restaurant-place on the Cape Fear</i></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyicwyIgQ7zTC_QfdOavo5CfvKX32PVGOOnP47miseWD1_FVyYPqN_ofTvc2iroJf38gEHGIoQVsWsUFk4neWpEz4wkOtEWDMutz4fAfXMHDLzyUabScqBcU00yWYTCRn-YFhu52mlxIU/s1600/IMG_20170609_195939758.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyicwyIgQ7zTC_QfdOavo5CfvKX32PVGOOnP47miseWD1_FVyYPqN_ofTvc2iroJf38gEHGIoQVsWsUFk4neWpEz4wkOtEWDMutz4fAfXMHDLzyUabScqBcU00yWYTCRn-YFhu52mlxIU/s320/IMG_20170609_195939758.jpg" width="320" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifQEceehc5_TNIOlBvPw9OJ2WIO23CpkWALh9FJgThC8RqknQOOkC_UATocszA7dXZyiXC0BRpV0KGiIxSkox5p57WNimN40ws7Npl6g1fHNpx9_L8H9vSpm7iQuwPdGGdJ7-a5P0Vl58/s1600/IMG_20170609_201645354_BURST000_COVER_TOP.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifQEceehc5_TNIOlBvPw9OJ2WIO23CpkWALh9FJgThC8RqknQOOkC_UATocszA7dXZyiXC0BRpV0KGiIxSkox5p57WNimN40ws7Npl6g1fHNpx9_L8H9vSpm7iQuwPdGGdJ7-a5P0Vl58/s320/IMG_20170609_201645354_BURST000_COVER_TOP.jpg" width="320" /></a></div>
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<span style="font-size: x-small;"><i>A new brewpub in downtown</i></span></div>
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Up and at em the next morning and got there with a few minutes to spare. I didn't spare enough time to warm up on the swim, so did a bunch of arm swings and splashed around a puddle to get ready.<br /><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCt66-fUVkV6Q_GuRGQCFcBAI-pxudnpta_GG3iW2XdUPLuANRp2-1EIkSIsxiaJ611wwyGpi-43tWEU1p4c21_vr7K-0oVEFe5dKztgi_p9lds9KIyLnf3m-WfthTPnHEtZhh5ir4WUA/s1600/IMG_20170610_075831696_BURST001.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCt66-fUVkV6Q_GuRGQCFcBAI-pxudnpta_GG3iW2XdUPLuANRp2-1EIkSIsxiaJ611wwyGpi-43tWEU1p4c21_vr7K-0oVEFe5dKztgi_p9lds9KIyLnf3m-WfthTPnHEtZhh5ir4WUA/s320/IMG_20170610_075831696_BURST001.jpg" width="320" /></a></div>
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<span style="font-size: x-small;"><i>literally: splashing in a puddle</i></span></div>
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Off we go! I had a good swim and took the lead about midway. Caught a wave on the way in, always fun.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4KWXbuI0WHHdiqXXWOdOJucGUWLhcDZNR8FMTYb3EPACX8VmPne48vB1viK_er-5V3bP-YGe9xs_4dO3imABMgo1ZcJ1UHd8uJwfTBnzUnsn077xHYwe8vwTqIvSBK0V9OacNbNIv7bA/s1600/IMG_20170610_080722897.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="900" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4KWXbuI0WHHdiqXXWOdOJucGUWLhcDZNR8FMTYb3EPACX8VmPne48vB1viK_er-5V3bP-YGe9xs_4dO3imABMgo1ZcJ1UHd8uJwfTBnzUnsn077xHYwe8vwTqIvSBK0V9OacNbNIv7bA/s320/IMG_20170610_080722897.jpg" width="180" /></a></div>
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<span style="font-size: x-small;">Me like ocean swims</span></div>
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Held the bike lead until around mile 14, then trailed the leader back to the finish. I have the gas to go hard for 6-8 miles these days, but then really need to back off the effort if I want to risk mitigate totally blowing on the run. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGfLzgP4HMSKPE-uBNqMLkWW3zzV8cn6O6XjKZCl_ozY-8HD98Re13n4PbOnzOIeD2Hbsgb1UeC5QHpBCYwNDqBpyaHIUw_InrOg9jPR2noXuYktpjo0ExfOV694LJShxz1quMf0cNB_8/s1600/IMG_20170610_085019633.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGfLzgP4HMSKPE-uBNqMLkWW3zzV8cn6O6XjKZCl_ozY-8HD98Re13n4PbOnzOIeD2Hbsgb1UeC5QHpBCYwNDqBpyaHIUw_InrOg9jPR2noXuYktpjo0ExfOV694LJShxz1quMf0cNB_8/s320/IMG_20170610_085019633.jpg" width="320" /></a></div>
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<span style="font-size: x-small;"><i> Coming into T2</i></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYlSlm2d-KlRtCAHyIS8kRqtHVgM3O6XHpObPQ3GL40IbmmbSTKIIUSVx4lkIImL_xSLObQzkO-zsycllgx8clcQwjRZuN7jXXoe6TooiBxc6R3x3nbvNY6hnArapn5mq8nNqP-hIDaBs/s1600/IMG_20170610_091726131_BURST000_COVER.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYlSlm2d-KlRtCAHyIS8kRqtHVgM3O6XHpObPQ3GL40IbmmbSTKIIUSVx4lkIImL_xSLObQzkO-zsycllgx8clcQwjRZuN7jXXoe6TooiBxc6R3x3nbvNY6hnArapn5mq8nNqP-hIDaBs/s320/IMG_20170610_091726131_BURST000_COVER.jpg" width="320" /></a></div>
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<span style="font-size: x-small;"><i>Finishing</i></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgT_Lvzx8-aDHPFkFaJZt53whW_gqZaLKTnl4HizEcJdu5L9MRMVPAl0ETFYGF4JeSUZfmKYAbh7cs08Zg9Wk96xqjuO12osPnI3W8Vgxx4241XP9PQRXLJcXp9tDuWYIUcbleF6Xm2NKM/s1600/oakisland.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="816" data-original-width="1232" height="211" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgT_Lvzx8-aDHPFkFaJZt53whW_gqZaLKTnl4HizEcJdu5L9MRMVPAl0ETFYGF4JeSUZfmKYAbh7cs08Zg9Wk96xqjuO12osPnI3W8Vgxx4241XP9PQRXLJcXp9tDuWYIUcbleF6Xm2NKM/s320/oakisland.jpg" width="320" /></a></div>
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<span style="font-size: x-small;"><i>Finishinger</i></span></div>
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The run went well but was warm/hot and fairly humid. We ran down a beach road, out to the Oak Island pier, past a few early morning fishermen, and back. I held it together with around 7 minute miles and finished second overall.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWhcLU8N7M-NGR10FwVxEQQxUAXnh2p0SUSTnPYYiFDsw5rJmGOrQ59ZcQD2XYn5ddJmOsB4b1vgj_eSfrZWXDRRQcHlnxhq8SUxH4XaXkfA_StmI4OYe0g7tMM8hSq49eTbosIxGWGEo/s1600/IMG_20170610_184718_132.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1010" data-original-width="1009" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWhcLU8N7M-NGR10FwVxEQQxUAXnh2p0SUSTnPYYiFDsw5rJmGOrQ59ZcQD2XYn5ddJmOsB4b1vgj_eSfrZWXDRRQcHlnxhq8SUxH4XaXkfA_StmI4OYe0g7tMM8hSq49eTbosIxGWGEo/s320/IMG_20170610_184718_132.jpg" width="319" /></a></div>
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It is a great place to have a triathlon. Unfortunately this was also the last year as the race just doesn't get the sort of turnout that the race organizers need to make it feasible. <br />
<br />We went on to have a nice morning hanging around the beach.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjfaLHLnzZFwlOY3ZePGPtuhwgonmr8ZZ-1nuPtCSKdePDDfpmVvGpQhCtKNFsiUkFUIfkwvGysHy_T8W3qoIKJbUeWuGSfEOOVmTOYLwPWWuxipUnDVPQHX5LY1OazLuKioKbc6wvqx8/s1600/IMG_20170610_101936370.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjfaLHLnzZFwlOY3ZePGPtuhwgonmr8ZZ-1nuPtCSKdePDDfpmVvGpQhCtKNFsiUkFUIfkwvGysHy_T8W3qoIKJbUeWuGSfEOOVmTOYLwPWWuxipUnDVPQHX5LY1OazLuKioKbc6wvqx8/s320/IMG_20170610_101936370.jpg" width="320" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj96QlVWqWXanBOITpjaznOD8BZKJK0Om_UnrhAdy8G7Y1YIDXGnJRHW1sTXpEV7zWn34JcO5XfIzCN1Cv8B0LQuHEYbm9yDI86pGl1BBfzI0PGrEY3k7KYvZorQpIxixflwn6WwkEpMlw/s1600/IMG_20170610_110036472.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj96QlVWqWXanBOITpjaznOD8BZKJK0Om_UnrhAdy8G7Y1YIDXGnJRHW1sTXpEV7zWn34JcO5XfIzCN1Cv8B0LQuHEYbm9yDI86pGl1BBfzI0PGrEY3k7KYvZorQpIxixflwn6WwkEpMlw/s320/IMG_20170610_110036472.jpg" width="320" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgECnFZtMg4Vl_L8lfKm3g9W87nLJ2HpH9cBl4cTKDjUhgAM4JjtcTV1KKVFVqzEJUTTGIK9qIFXKP4B3XrK-7HFQiZue7qU53jBYNcaT3hyphenhyphen3QevwGbZz6tDabOae4MxY9aF93wxiCnzW0/s1600/IMG_20170610_131405025.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgECnFZtMg4Vl_L8lfKm3g9W87nLJ2HpH9cBl4cTKDjUhgAM4JjtcTV1KKVFVqzEJUTTGIK9qIFXKP4B3XrK-7HFQiZue7qU53jBYNcaT3hyphenhyphen3QevwGbZz6tDabOae4MxY9aF93wxiCnzW0/s320/IMG_20170610_131405025.jpg" width="320" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkOQo3qsM2swZTTRxJN1zRO2kAEcGjCX0ROQJOBfZ-mT7AIEFi2utig2Z_V8fy5l7RfEwiwkqY1yrskr6u85NxlNrWD2aSHrubHok9x2YpQTw4WO7osIrZtWlkdy9DNZaxQkDubt6ngZ0/s1600/IMG_20170610_133634199_BURST000_COVER_TOP.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkOQo3qsM2swZTTRxJN1zRO2kAEcGjCX0ROQJOBfZ-mT7AIEFi2utig2Z_V8fy5l7RfEwiwkqY1yrskr6u85NxlNrWD2aSHrubHok9x2YpQTw4WO7osIrZtWlkdy9DNZaxQkDubt6ngZ0/s320/IMG_20170610_133634199_BURST000_COVER_TOP.jpg" width="320" /></a></div>
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I'd like to rant about supporting your local events a bit. Mega-corporate race organizers don't care about the local racing community, whatseoever. They just want you to eat the marketing and throw down your dollars. They will push into new markets, then pull out the moment an existing race doesn't meet their ROI or IRR metrics. <a href="http://www.cdapress.com/article/20170615/ARTICLE/170619851" target="_blank">Read this</a>, or <a href="https://www.dcrainmaker.com/2012/08/after-30-years-ironman-canada-ends.html" target="_blank">this</a>, or <a href="http://www.triathlonbusiness.com/2016/industry-news/ironman-north-carolina-discontinued-in-2017/" target="_blank">this</a>, or <a href="http://www.laconiadailysun.com/newsx/local-news/99674-timberman-canceled" target="_blank">this</a>, for example. If you're a triathlete, you should make a point of doing at least a handful of your local events. Don't just do 70.3 this and Ironman that. If you ignore your local races, they will eventually be forced to go away. What will you do when you grow tired of the megacorp race showmanship? Rant over.<br />
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A week later, Bri and I would both race in the <a href="https://www.facebook.com/3LittlePigsTriathlonOfficialSite/" target="_blank">3 Little Pigs triathlon</a>. I think it was my fifth run at the event. It is nearby, puts on a good post-race fiesta, and has cool awards.<br />
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Bri went on to win the overall event with a dominating performance. I also did pretty well, biking at a higher effort than the previous week, but ran a little slower. I felt tired coming off the bike and the high humidity made it difficult to breathe. It's funny to say but a sprint triathlon bike is tough, especially if you're not riding a whole bunch. Last year I could ride 50-70 miles the day before and feel fine. This year, taking it easier, is a different story. But cruising through this season will allow me to get angry and train like a monster again in 2018. :)<br />
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Anyway I held onto roughly 7 minute mile pace again and finished in 11th overall, 1st in my AG.<br />
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I would tell you I was 12 seconds ahead of Bri, but that would be petty.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGvMdF5JswnxX9nLYd5fRTSh6Q_jLfjn3uG6D_rqjym6JALupYCwcPfIaCQbdyeR6JQ67EDiSTgfKOsk7BrrHntqxmQ6FR7okEDY6RERQSMJcpeqaYBUD2LlwrThoc4BgUl8JHKyIP5AM/s1600/3PigsBriM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="895" data-original-width="1093" height="262" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGvMdF5JswnxX9nLYd5fRTSh6Q_jLfjn3uG6D_rqjym6JALupYCwcPfIaCQbdyeR6JQ67EDiSTgfKOsk7BrrHntqxmQ6FR7okEDY6RERQSMJcpeqaYBUD2LlwrThoc4BgUl8JHKyIP5AM/s320/3PigsBriM.png" width="320" /></a></div>
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Here are screenshots of my three recent triathlon bike leg power files. I start out on the hard side, then reality creeps in and slow down since I don't want to die. You might notice the VI (variability index) on all these is 1.02-1.03, meaning I attempt to ride at an even power output. This is a helpful skill for long distance racing. Theoretically.<br />
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<i><span style="font-size: x-small;">Beaverdam May 13: NP 247</span></i></div>
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<span style="font-size: x-small;"><i>Bridge to June 10: NP 237</i></span></div>
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<span style="font-size: x-small;"><i>3 Pigs June 17: NP 252</i></span></div>
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<span style="font-size: x-small;"><i><br /></i></span></div>
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My FTP last season got up to 270-275, but this year it's about 250. So 3 Pigs was on the harder side of effort. My equipment is good but not the best, so speed is relative to aerodynamics and weight. I could be faster if I was in a more aero position, carried less 'adipose tissue,' or had integrated brake pads. Bah humbug.</div>
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We also have been having some fun in regular life as well, as you might imagine.<br />
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<span style="font-size: x-small;"><i> Father's day jello feeding at SFF Cary!</i></span></div>
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<span style="font-size: x-small;"><i>Bike splashing</i></span></div>
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<span style="font-size: x-small;"><i> Ice cream crushing</i></span></div>
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<span style="font-size: x-small;"><i> Father's day lake time</i></span></div>
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<span style="font-size: x-small;"><i>Me and El Chico</i></span></div>
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I am typed out. Next up is Boone summer camp, this week! Followed by beach week in Avon by the Sea, NJ! Holla!<br />
<br />martygaalhttp://www.blogger.com/profile/11676161010767458137noreply@blogger.com2tag:blogger.com,1999:blog-5515454318930340083.post-17482824663684114482017-06-01T13:30:00.004-04:002017-06-01T13:30:44.554-04:00Aw, shucks.So I missed another few weeks of blogging. What can you do?<br />
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A lot has happened since April 12, my last post. I'd tell you in detail, but that would take a long time and require me to make much typing on the keyboard. Let's bullet point everything instead.<br />
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<ul>
<li>We held two <a href="http://www.osbmultisport.com/openwater.html" target="_blank">open water swim clinics</a>.</li>
<li>I skipped White Lake Sprint due to being a wuss about weather</li>
<li>We went to three different Durham Bulls games</li>
<li>Junior Awesome ran in a bunch of kids races</li>
<li>Junior Awesome did his first round of T Ball</li>
<li>We had our 13 year anniversary and Bri had a birthday</li>
<li>We held the <a href="http://www.triangleopenwater.com/" target="_blank">Jordan Lake Open Water Challenge</a> on a beautiful morning!</li>
<li>I took second in the Beaverdam sprint triathlon wearing our new OSB kits</li>
<li>Bri took <a href="http://briblog.martygaal.com/2017/05/ironman-chattanooga-703-race-report.html" target="_blank">second AG and 7th OA</a> at the 70.3 Chattanooga and we had a nice vacation (zoo, museum, fishing, swimming).</li>
<li>We had a Memorial Day weekend cookout at OSB HQ</li>
</ul>
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Now, here are some pictures of some of the above, more or less in order.<br />
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Beaverdam:</div>
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Next up is the <a href="http://jonesracingcompany.com/b2p/" target="_blank">Oak Island sprint triathlon</a> on June 10. We just worked out the logistics. After that it is <a href="https://fsseries.com/ra/r/3-little-pigs-triathlon/" target="_blank">3 Little Pigs</a> on the 17th.<br />
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I will also be swimming in the <a href="%2Ehttp://www.swimacrossamerica.org/site/TR/PoolSwim/NationalPool?px=1519289&pg=personal&fr_id=4481" target="_blank">Swim Across America charity swim</a> in Cary NC on June 11.<br />
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Thanks for reading.<br />
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<br />martygaalhttp://www.blogger.com/profile/11676161010767458137noreply@blogger.com0tag:blogger.com,1999:blog-5515454318930340083.post-53704973203596362772017-04-12T22:10:00.003-04:002017-04-12T22:10:35.986-04:00Half-marathon race report: Not So Normal Run, Carrboro 2017After scrapping the <a href="http://www.wrightsvillebeachmarathon.com/" target="_blank">WB half marathon</a> for family reasons, I discovered there was a convenient half-marathon in town the following weekend. This one's called the <a href="https://www.notsonormalrun.org/" target="_blank">Not So Normal Run</a> in Carrboro. <a href="http://www.townofcarrboro.org/" target="_blank">Carrboro</a> is a hippish little town just west of Chapel Hill. Lots of fun things to do.<br />
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I didn't rest up and stayed up too late the night before. I had psyched myself up for a flat half marathon at the beach, not a rolling type course, and my chi and chakras had sort of gone floopy and floppy with the preceding travel and a busy week in general.<br />
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But, like the super duper trooper I am, I decided that if and when I awoke, I would put on my happy face and DO WORK. If I felt good. And had enough coffee. And something to eat.<br />
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I arrived early. Almost too early! I had enough time to run to the site, get my stuff, run back to the car, drive the car closer, and drink more coffee on the drive.<br />
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Here is a file recording part of the warmup and the drive to the new parking space. It's exciting!<br />
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The weather was perfect. Perfect I say! 40 degrees and not moist. Dry, is a word. Yes. It was a cool, dry morning. Perfect!<br />
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I lined up. There were around 400 people total between the 4 different races. I was in the second line of runners. Not the very front. Perfect!<br />
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Once we started, I discovered that my watch was in bike mode. Since it told me I was riding nine miles an hour and my power was zero. Damn. How will I run without a watch to bleep and blurp at me. This is unacceptable!<br />
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As I attempted to change the settings on the watch without slowing down and without my reading glasses, a local racing buddy pulled up next to me. Joy! I asked what pace he intended to run. "Around 1:30," he said. Perfect! I shall latch onto him if possible.<br />
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I fixed the watch. My legs felt good. Kit and I chatted throughout the run and kept a very consistent pace. It wound up being a good day and we finished just under 1:32. I am pretty sure he could have gone faster but his wife just had a new baby and he was new-daddy tired. <br />
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The course wasn't flat but it wasn't terribly hilly either. I was pleased to have a good run and look forward to attempting another shot at breaking 1:30 in the fall at some local race or another. <br />
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I didn't take any other pictures, except with my mind, which is like a Polaroid. Shake it around and something might turn up.<br />
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<a href="https://youtu.be/zdOQ5pCWiyI" target="_blank">Bird up</a>!<br />
<br />martygaalhttp://www.blogger.com/profile/11676161010767458137noreply@blogger.com0tag:blogger.com,1999:blog-5515454318930340083.post-76909878285366835092017-04-04T15:12:00.002-04:002017-04-04T15:13:15.886-04:00March 2017 updateMarch has come and gone. Like everything in life these days. It is whizzing by. Have a minute to breathe? Let's throw something new at you. That's how it goes. Won't stop, can't stop. Wanna stop? Can't stop.<br />
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I made it to the Azalea sprint triathlon on March 12 this year. Haven't done that one since 2010 or so. I had a bad case of the cold wets that year and scratched this one off my list. But the promise of cool skies and a day at the beach called to me. Like a Siren. A siren screaming in my ear. My alarm, the siren. My ear, the screamy-into-thingy-of-the-Siren. F***ing useless prose, this is.<br />
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Anyway, I got up at 4am or some other nonsense to drive 2hrs to get this one in. Bri asked me, "Why are you doing this, again?" And I said something along the lines of, "Well, I'm a triathlon coach, and we sponsor the series, and it might not be bad for me to show up at some events sometimes." To which she replied, "What time are you waking up, and what room are you sleeping in?"<br />
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Touch<b class="teal serif large" style="background: rgb(255, 255, 255); border: 0px; color: #333333; font-family: Baskerville, "Charis SIL", Junicode, "Palemonas MUFI", Gentium, Cambria, "Times New Roman", serif; font-size: 1.5em; margin: 0px; outline: 0px; padding: 0px; text-align: center; vertical-align: baseline;">é</b>, my dear.<br />
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I didn't resize that, on purpose. You go figure out the alt codes. I am all about cut and paste.<br />
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Yack yack yack. Swim short in pool. 38 degrees outside so I spent time bundling up. Cold short 9-ish mile bike. Run flat and not short. Felt good on run. 12th overall or so. The end. <br />
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I was happy to get back to this race after many absences. As always there are some tough competitors and folks are ready to start up the new season. It would have been nice to spend the day in Wilmington but we had much family fun stuff to do in the Triangle area. I don't recall what we did.<br />
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Fast forward a handful of weeks and we're coming up to my big spring race. The Wrightsville Beach half-marathon. Where I would make a glorious and triumphant stab at breaking 1:30. I haven't done that (break 1:30) in a long time, so why not. But, that didn't happen. My Mom got sick, so instead Junior Awesome and I drove to Florida to visit. And as you can imagine, while it's a serious trip, a trip with Junior Awesome also has to have some fun stuff. <br />
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So: Mom is doing OK, she is stable and recovering. Thanks to the good surgeons, doctors and staff at ORMC. It was good to see her and let her know I care. I'll leave that there.<br />
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After we got into my sister's house, I realized that turning around and driving back in two days would be brutal. So I looked online and discovered we were in town for the <a href="http://trackshack.com/events.php" target="_blank">Winter Park 10k</a>, hosted by Trackshack. This is a big event and the site of my 10k PR from yesteryear. I signed up. I showed up. I raced!<br />
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Have you ever run a perfectly positive split race? I have. My Garmin doesn't lie. Here are the oh-so-gory details. Preamble: I was super duper happy to run a recent life PR in the 5k.<br />
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6:05<br />
6:15<br />
6:22<br />
5k: 19:42 or so<br />
6:35<br />
6:40<br />
6:42<br />
6:23 pace for the last .2.<br />
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40:44 chip time. Yay for me!<br />
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Junior, meanwhile had a nice time hanging out with his cousins and big, funny uncle.<br />
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A nice breakfast with an old friend, a visit with Mom, and we packed up and headed to...dramatic pause...<br />
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The <a href="http://www.daytonainternationalspeedway.com/Visitor-Center/Plan-Your-Visit.aspx" target="_blank">Daytona Speedway</a>! Yes, Junior Awesome got to see, in person, the site of the Daytona 500. And we had a moment with the Champions car. And spent an hour in their museum. It is well worth it, if you're a racing fan. And he is. So by extension, am I. Had a good visit with an <a href="https://drivegroupllc.com/" target="_blank">old college buddy</a> who was displaying his classic car at a car show on site. Junior was psyched.<br />
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Then we drove to Savannah, GA and had a late dinner.<br />
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In the morning, we found a cool park in the morning (<a href="http://www.savannahsportscouncil.com/facilities/lake-mayer-community-park/" target="_blank">Lake Mayer park</a>). They have a 1.6 mile trail with a rubber track around the lake there, check it out if you're traveling the east coast! Got in a short run/bike ride and played played played.<br />
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Then we drove on home.<br />
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That's the end of this Captain's Log. Stardate whatever. I found another half to do on Sunday, April 02 but I won't add pictures to this blog until till tomorrow, so I'll post that as a separate report. Wow, two blog updates in close succession.<br />
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Triple syllable finish, mic drop!martygaalhttp://www.blogger.com/profile/11676161010767458137noreply@blogger.com0tag:blogger.com,1999:blog-5515454318930340083.post-36480553015951456622017-02-15T00:09:00.000-05:002017-02-15T00:09:05.306-05:00Playing hookyOur son has got the right idea.<br />
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"I think there should be fifty weekend days, and then only two work-school days!" He has declared more than once. I agree. It would be nice if we could all do wonderful fun things most of the time. That's not the case for most of us. But it is fun to talk about. And occasionally engage in.<br />
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Last week, I agreed to extend the weekend a bit. So Junior Awesome and I took a Monday off and went to do fun fun things. It started with a leisurely morning around the house.<br />
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<span style="font-size: x-small;"><i>Good morning world!</i></span></div>
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Then we met one of my athletes for a 4 mile run. He doesn't mind the runs, as he gets to play BB racer in the stroller.<br />
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After, we hit the nearby greenway for a quick ride to the local park and some fun time.<br />
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<i><span style="font-size: x-small;">Strong muscles!</span></i></div>
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<span style="font-size: x-small;"><i>Big gear riding.</i></span></div>
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Then, we had lunch with Bri. I forgot to take a picture, but here is proof that she was at work that day.<br />
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<span style="font-size: x-small;"><i>That's a real office.</i></span></div>
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After work, we headed over to our local pool for another hour of fun.<br />
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<span style="font-size: x-small;"><i>Playing squid smash wrestle chase race.</i></span></div>
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Then it was snack time, and nap time. <br />
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After nap time we played Stuck in the Mud and getting eaten by monsters. This is more funner than it sounds.<br />
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<span style="font-size: x-small;"><i> I took this one.</i></span></div>
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<i><span style="font-size: x-small;">Someone with shorter arms took this one.</span></i></div>
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Time flies by. It is nice to grab a moment here and there and take it with you into tomorrow.<br />
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<br />martygaalhttp://www.blogger.com/profile/11676161010767458137noreply@blogger.com0tag:blogger.com,1999:blog-5515454318930340083.post-45528680541697940042017-02-07T09:41:00.002-05:002017-02-07T09:41:29.942-05:00Safe cycling tips (January 2017 article from One Step Beyond)<div class="body_text" style="background-color: white; box-sizing: border-box; line-height: 16.8px; margin-top: -13px; padding: 10px 25px 25px;">
<span style="font-family: Arial, Helvetica, sans-serif;">Is it possible to ride your bike in complete and utter safety? It is, if you stay indoors and make sure your trainer is secure (and your body is healthy, and you're surrounded by pillows). Otherwise, you're taking a risk anytime you head out the door. So your job is to mitigate that risk as much as possible.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Any amount of riding puts you in danger of falling. You could have trouble unclipping, hit a random bump, or let a bunny rabbit scare you off your seat. If you fall from five or six feet in the air without your feet under you, you can land on your head. Your injury could range from a bruised ego to severe brain damage.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Obviously, step one is to wear a good helmet. Your helmet can save your life. I am amazed to still see people riding a bike without a helmet. It's foolish. Even if you're just pedaling down the street, wear your helmet.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">The helmet needs to be securely fastened. It it's too loose and slips out of place at a critical moment, your head is in danger. If your head is in danger, your life is in danger. Do you see the line of reasoning?</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">What else can you do to lower your risk?</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Let's talk about distracted driving. Distracted, and influenced, drivers are the biggest risk to all of us out on the open road. They don't see you, regardless of your neon jersey and flashing lights. They're oblivious. They're out of control. There is little you can do about some nut job hitting you from behind. But you do have control of yourself.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">So your number one job on the road is to maintain situational awareness. If you hear a car approaching from behind, stay balanced. They may come close. Don't veer into their path. Don't veer off the road, either (unless you know they're aiming at you). Get ready for a truck to blow a bunch of wind your way. If it hasn't happened, it will.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Prepare for every driver to make the worst possible decision for you. If they pass you, prepare for them to immediately slow down and turn right (in front of you). If they stay behind you, prepare for them to come perilously close when they finally do pass. Imagine that virtually no approaching or cross-traffic drivers see you and expect them to fail to yield. It doesn't matter if you're in the right. What matters is not getting hit by a 3,000 lb vehicle.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">You can and should wear bright clothing. With reflective stripes. And put some lights on your bike. Light that sucker up like a Christmas tree. Who cares if your roadie friends giggle every time you mount up? Riding a bike is a time to be seen!</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Avoid road cycling at dawn, dusk, and nighttime. Visibility is poor at these hours and your chances for distracted or impaired drivers increase in the latter two. If you do ride at these times for commuter or scheduling reasons, find the least traveled roads you can. And turn on the Christmas tree.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Avoid rush hour cycling. People are angry, hungry, and they're catching up on their Facebook feed. If you must ride at or near rush hour, find a group. There is safety in numbers in these situations. Personally, I am opting out of any more rush hour riding in my life. If I do go, it'll be on dedicated greenways or bridle trails.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Maintain your bike. If the chain pops off on a steep climb, you're going to tip over. If you blow out the sidewall of an old tire on a steep descent, you have a high chance of crashing. This is not rocket science.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Don't wear headphones while riding. You lose situational awareness. I don't care if it's a great podcast. You look stupid.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Which brings me to: The safest sort of cycling you can do outdoors. Greenways and bridle trails. Safer than roads by a large margin. If there are no cars, there's no chance of being hit by a car. You can still crash into a pedestrian or another cyclist. Typically you are speed limited, but at some point the lure of safety might overpower your desire to hammer. And riding a fat tire bike increases resistance, so you can still get a good workout if you so desire.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">I don't list singletrack riding here because two of my local buddies only recently got over devastating injuries they received riding on singletrack. You can definitely hurt yourself on a mountain bike. It is still safer than road riding by a decent factor. You might want to read <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3672442/" style="background-color: transparent; box-sizing: border-box; font-weight: bold; outline-offset: -2px; outline: -webkit-focus-ring-color auto 5px;" target="_blank">this fascinating article about cycling injury rates</a>.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Now, before you get all paranoid and hang up your wheels, let me leave you with a few quotes!</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><i>Don't give in to your fears. If you do, you won't be able to talk to your heart.</i> - Paulo Coelho</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><i>I have accepted fear as part of life - specifically the fear of change... I have gone ahead despite the pounding in the heart that says: turn back....</i> - Erica Jong</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><i>Do not be afraid; our fate<br style="box-sizing: border-box;" />Cannot be taken from us; it is a gift</i> - Dante Alighieri</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><i>I tend to scare myself.</i> - Stephen King</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Happy riding, my illuminated cycling friends!</span></div>
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<i style="box-sizing: border-box;">Marty Gaal, CSCS, is a USA Triathlon coach who lives in the Triangle area of North Carolina. Marty has been coaching endurance athletes since 2002. You can read more about OSB coaching services at <a href="http://www.osbmultisport.com/" style="background-color: transparent; box-sizing: border-box; color: #f4a529; font-weight: bold; text-decoration: none;">www.osbmultisport.com</a>.</i></div>
martygaalhttp://www.blogger.com/profile/11676161010767458137noreply@blogger.com0tag:blogger.com,1999:blog-5515454318930340083.post-63161894446499550292017-02-04T21:14:00.000-05:002017-02-04T21:28:31.424-05:00January 2017 updateSo things are good here in Marty world. I am running 20-30 miles a week with some harder efforts in there. Had a solid run at the UGTB Grind'n 10 miler at Harris Lake County Park last weekend. This is a great trail if you are ever in the neighborhood. I don't have any pictures from the trail but here is a GPS map with pace and elevation. OMG so cool are you super duper psyched to look at this?!?<br />
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I had a pretty good race and finished 15 or 16 overall.<br />
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Afterwards Bri came out with Junior Awesome. She ran the trail 1x while we did some fishing.<br />
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Junior caught a pine needle and I caught a big stick. It was a good time.<br />
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<span style="text-align: left;">We also went to see monster trucks. These were lots of fun. Smash boom crash. </span></div>
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The weekend prior we did the <a href="http://www.bullcityrunning.com/events/speedway-relay/" target="_blank">Occoneechee Speedway relay</a> with our buds the Hughstons. This is a ~22k broken into 20 x 1.1k laps. We took 2nd in the 4 person co-ed division and 5th or 6th overall. This is a fun one if you like running and team-ish fun.</div>
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I am enjoying swimming 2-3 x a week, getting in more strength training than years past, and riding twice. Life is good. I don't care if I'm going to be a lot slower on the bike this season. Blah.</div>
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Here are a few pics and a couple videos from Dec 17 2016 to Feb 04 2017. Random order. </div>
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<i><span style="font-size: x-small;">Family!</span></i></div>
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<i><span style="font-size: x-small;">Gigi!</span></i></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCY0-VCyWnbKfVFPc5pncv_tWGX9s4uA03wCBCQyITObdgZN12qQPirJ0XL4vGd17qNlgT00OG1Xzx_ExJ3s9zZUTk6Nd1RWiZyMxV2wyXO1i8c_GiuNySrLSgyrOaiT3Zhw5CdXsBuS0/s1600/IMG_20161225_072639454.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCY0-VCyWnbKfVFPc5pncv_tWGX9s4uA03wCBCQyITObdgZN12qQPirJ0XL4vGd17qNlgT00OG1Xzx_ExJ3s9zZUTk6Nd1RWiZyMxV2wyXO1i8c_GiuNySrLSgyrOaiT3Zhw5CdXsBuS0/s320/IMG_20161225_072639454.jpg" width="180" /></a></div>
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<i><span style="font-size: x-small;">The Lowery clan</span></i></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbPGTcTMzZQLroqa6vWztdkSmYJfL98-lq3e-d472DkjKh9895wJ8yfWR6hzqNU-79cR4BA8gMvYe6WvajbxeRVzgY83j2AaeM8StE1DO1jGqKlRpgkgXtH5-8y3YMERRjDlGANBpIVk4/s1600/IMG_20161225_085052481.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbPGTcTMzZQLroqa6vWztdkSmYJfL98-lq3e-d472DkjKh9895wJ8yfWR6hzqNU-79cR4BA8gMvYe6WvajbxeRVzgY83j2AaeM8StE1DO1jGqKlRpgkgXtH5-8y3YMERRjDlGANBpIVk4/s320/IMG_20161225_085052481.jpg" width="180" /></a></div>
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<i><span style="font-size: x-small;">We're just two wild and crazy guys!</span></i></div>
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<span style="font-size: x-small;"><i>Ice skating. Random fun-ness</i></span></div>
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<i><span style="font-size: x-small;">Junior and Chunior</span></i></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhP-78yqe9_RL7jkgvCO4P34uFLhgITswH04XWmsGAn_MUjNSVRGuhPvec9k12E68eGV8B6kaRSaIBHhsCbzc_kcCZCPdzDQWke7mjq17fsvewuZEeu3E7jReA5nLohrO_XOTFOCu7KseA/s1600/IMG_20161229_170036463.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhP-78yqe9_RL7jkgvCO4P34uFLhgITswH04XWmsGAn_MUjNSVRGuhPvec9k12E68eGV8B6kaRSaIBHhsCbzc_kcCZCPdzDQWke7mjq17fsvewuZEeu3E7jReA5nLohrO_XOTFOCu7KseA/s320/IMG_20161229_170036463.jpg" width="320" /></a></div>
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<i><span style="font-size: x-small;">We still like each other.</span></i></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjX2lHFQvh2xFljbrjBNBWcfbwtsz2mzoEvWEepY7YMfMXE6IWLFDL4VjyluHW811ySRvyCOVhWIzLH5IVsEBF36cfxTrv8YDuxJehG81V7TXKEzQMAuskbenC6q5bczKXV7bKEbk_opN0/s1600/IMG_20161229_184122557.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjX2lHFQvh2xFljbrjBNBWcfbwtsz2mzoEvWEepY7YMfMXE6IWLFDL4VjyluHW811ySRvyCOVhWIzLH5IVsEBF36cfxTrv8YDuxJehG81V7TXKEzQMAuskbenC6q5bczKXV7bKEbk_opN0/s320/IMG_20161229_184122557.jpg" width="320" /></a></div>
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<i><span style="font-size: x-small;">Crazy hair! No hair!</span></i></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQxXiPOP81_o59DqgW07zqL-MDSHDovaTKOVUyKJPm0aXmNUvZSvUwO-pZcpD3L5Tr1CV76mD3tB2Pvya-nWeZTw4QGV49XMWhLpSiI4Uf0l2ymVUkiaQl3lTujQLzZx_sEEwyHxqbtOc/s1600/VID_20170108_130413844.mp4" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQxXiPOP81_o59DqgW07zqL-MDSHDovaTKOVUyKJPm0aXmNUvZSvUwO-pZcpD3L5Tr1CV76mD3tB2Pvya-nWeZTw4QGV49XMWhLpSiI4Uf0l2ymVUkiaQl3lTujQLzZx_sEEwyHxqbtOc/s1600/VID_20170108_130413844.mp4" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5KHIqwh0HpLXHGQfnOCby5JxhTDtzME_7z8Pv3aSE1nI4Sow6upQBvNQKbqJkgrvXRKcV9i2ctjyg-8q9m_ssAA1Y1Mrf-T7ecIyKTNQp8-kRqo94PPklORlbRHPTwvmTHPwTQWB0BEk/s1600/VID_20170110_100818287.mp4" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5KHIqwh0HpLXHGQfnOCby5JxhTDtzME_7z8Pv3aSE1nI4Sow6upQBvNQKbqJkgrvXRKcV9i2ctjyg-8q9m_ssAA1Y1Mrf-T7ecIyKTNQp8-kRqo94PPklORlbRHPTwvmTHPwTQWB0BEk/s1600/VID_20170110_100818287.mp4" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUbcHBJ1iqajYPg_hARIMbXjs_LQSpW6RpTg2OugCXyTdlHR_34brxyN33aH1HTSMn2b7iNBjHB_uI0eej_g3bCjMtsyJL-M1Ce3F5gxDKeOQWbiw0ieeLpXoxipAjXaU9peJ-vcnXEmM/s1600/IMG_20170108_114918200_BURST001.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUbcHBJ1iqajYPg_hARIMbXjs_LQSpW6RpTg2OugCXyTdlHR_34brxyN33aH1HTSMn2b7iNBjHB_uI0eej_g3bCjMtsyJL-M1Ce3F5gxDKeOQWbiw0ieeLpXoxipAjXaU9peJ-vcnXEmM/s320/IMG_20170108_114918200_BURST001.jpg" width="320" /></a></div>
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<span style="font-size: x-small;"><i>This kid is not ours, but we like him.</i></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEB3AHyxe0owNUVVqfMu9lRwUzMVmzibjE5eLupCJbC8tUPX2PaoqemeSw2yM0MSyWt7ktqEhi3K4fFK32dzz-LdQ68ESaJGxZ9Ko6DC7Cqa7DNzg1NLmkXgGDZPG708fikxx_KGfddMI/s1600/IMG_20170108_130404809_HDR.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEB3AHyxe0owNUVVqfMu9lRwUzMVmzibjE5eLupCJbC8tUPX2PaoqemeSw2yM0MSyWt7ktqEhi3K4fFK32dzz-LdQ68ESaJGxZ9Ko6DC7Cqa7DNzg1NLmkXgGDZPG708fikxx_KGfddMI/s320/IMG_20170108_130404809_HDR.jpg" width="320" /></a></div>
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<i><span style="font-size: x-small;">Snow angel, snow angels, the ones I adore.</span></i></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhstChyphenhyphen54gNO45WQh3eNgaYPRo9C-Y6rlAt3PrkXfMlFxwemX-xx7lJwHvjn-UQym4icIBMSF4sDDI6IH52Aolt0eBjDOxWKz4KyHk8__xDjYrks2HDrmisgrI8eIf6m3uKUUfsxChlv0Q/s1600/IMG_20170108_130445144_HDR.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhstChyphenhyphen54gNO45WQh3eNgaYPRo9C-Y6rlAt3PrkXfMlFxwemX-xx7lJwHvjn-UQym4icIBMSF4sDDI6IH52Aolt0eBjDOxWKz4KyHk8__xDjYrks2HDrmisgrI8eIf6m3uKUUfsxChlv0Q/s320/IMG_20170108_130445144_HDR.jpg" width="320" /></a></div>
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<span style="font-size: x-small;"><i>Ta-dah!</i></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwjfNg9Y9QsapDpYsJhFENugFlJq-bjrhv_ioi5sW02omhBE27aHPIDeyyxJI3i7XwdPORadyNdtvRwpi7_MMoIQ3YG85tv8VsFyZ3g4UE4SpwsqE5_k4P9jdK8hiEkFAsdQ6tbMnszBg/s1600/IMG_20170110_124112140.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwjfNg9Y9QsapDpYsJhFENugFlJq-bjrhv_ioi5sW02omhBE27aHPIDeyyxJI3i7XwdPORadyNdtvRwpi7_MMoIQ3YG85tv8VsFyZ3g4UE4SpwsqE5_k4P9jdK8hiEkFAsdQ6tbMnszBg/s320/IMG_20170110_124112140.jpg" width="320" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYhCLijPu-6yraGFG6752o6OxrB7zVoFBFAzdhVIidDme11_rTQR84JT57PP7e94QwRkeeN9w7GWFjoH_75QksQuXSTQsDyHrOOg_UesBXAFC4nWqkmDHNqCVHNE70qx9pbn4bcWp296w/s1600/IMG_20170110_124116776.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYhCLijPu-6yraGFG6752o6OxrB7zVoFBFAzdhVIidDme11_rTQR84JT57PP7e94QwRkeeN9w7GWFjoH_75QksQuXSTQsDyHrOOg_UesBXAFC4nWqkmDHNqCVHNE70qx9pbn4bcWp296w/s320/IMG_20170110_124116776.jpg" width="320" /></a></div>
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<span style="font-size: x-small;"><i>A couple pretty pics on a snowday run.</i></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQi07mEZMbRCuGKHxwQDM0eytpwjA8s7ZWwJVszV2IVHd6OSaLoqyIcuKylu2wQo_oX-YopuQdoIWAwvTCMdgwgbpA4iS8CA-vYb2kGJ5qPxpC1ryhEE5aYLZYGH8ZmkQHQ7SBkGsFv8M/s1600/IMG_20170114_111526706.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQi07mEZMbRCuGKHxwQDM0eytpwjA8s7ZWwJVszV2IVHd6OSaLoqyIcuKylu2wQo_oX-YopuQdoIWAwvTCMdgwgbpA4iS8CA-vYb2kGJ5qPxpC1ryhEE5aYLZYGH8ZmkQHQ7SBkGsFv8M/s320/IMG_20170114_111526706.jpg" width="320" /></a></div>
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<span style="font-size: x-small;"><i>Monster eyeball recipe.</i></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihK7R9lxfmTBcnMlPNb26NG7iInjs770YMrnDMehXsGDJrIjtIFvOGwWsS-471zOShKiYXWHgupVaVe7DdMGga0VjHp21jdgA67NVoTOLlGwac1KlNXoVNMTit55xhyphenhyphenXJ8I45VJHubNo0/s1600/IMG_20170114_114407600.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihK7R9lxfmTBcnMlPNb26NG7iInjs770YMrnDMehXsGDJrIjtIFvOGwWsS-471zOShKiYXWHgupVaVe7DdMGga0VjHp21jdgA67NVoTOLlGwac1KlNXoVNMTit55xhyphenhyphenXJ8I45VJHubNo0/s320/IMG_20170114_114407600.jpg" width="320" /></a></div>
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<i><span style="font-size: x-small;">Good work kid.</span></i></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgANTP_BVwaNSHkWVUeLs1ltxadQ_bGvOGkxvaHv8zW6SCCEL12xjcMQTayFfXg_Q1ul3InriJJi4mVfKGptgRiDT3ctcgL3Wz9sRbFnqbUDainVgGy6GqM_UTyUspykYQXoTXBhgK8_zg/s1600/IMG_20170114_121445560.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgANTP_BVwaNSHkWVUeLs1ltxadQ_bGvOGkxvaHv8zW6SCCEL12xjcMQTayFfXg_Q1ul3InriJJi4mVfKGptgRiDT3ctcgL3Wz9sRbFnqbUDainVgGy6GqM_UTyUspykYQXoTXBhgK8_zg/s320/IMG_20170114_121445560.jpg" width="320" /></a></div>
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<i><span style="font-size: x-small;">Adding the veins. Eyeballs need veins.</span></i></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisAYX0e5zn20Qk0bWLWjkJ_4Tp8EJins2yA0DBBZpk2G2fhklitgJq-_67FLrGzXKg8TXKH9YUtD4uCT-OER875-TIOvVO4iLBE1wznBj8RBMbjKic3-4iGgvWad8gUChQpv_aRPxviP0/s1600/IMG_20170114_121550805.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisAYX0e5zn20Qk0bWLWjkJ_4Tp8EJins2yA0DBBZpk2G2fhklitgJq-_67FLrGzXKg8TXKH9YUtD4uCT-OER875-TIOvVO4iLBE1wznBj8RBMbjKic3-4iGgvWad8gUChQpv_aRPxviP0/s320/IMG_20170114_121550805.jpg" width="320" /></a></div>
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<span style="font-size: x-small;"><i>Who's gonna help me eat all these monster eyeballs?</i></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9bUKjifLxKAO-vbfEotnaq5ZHCTFRUBs0T_Insq1YqAhAcqgikdFnsWrTus3fB_p-r6O3aUjoEZORk1Ox1IYH-FVz_7zqhxKToGFCyUu_9VdLLCDpJIU-b0TOJgQKEaaK9p9VAJqTn_U/s1600/IMG_20170116_113138396.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9bUKjifLxKAO-vbfEotnaq5ZHCTFRUBs0T_Insq1YqAhAcqgikdFnsWrTus3fB_p-r6O3aUjoEZORk1Ox1IYH-FVz_7zqhxKToGFCyUu_9VdLLCDpJIU-b0TOJgQKEaaK9p9VAJqTn_U/s320/IMG_20170116_113138396.jpg" width="180" /></a></div>
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<span style="font-size: x-small;"><i>Science museum. Shark. Get into nature.</i></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhs5iP7XfZ0D2x1Z3vySS45dSQ81DG-F2nwnmnTrqtUPFhQPeaCfDUjIUHpCEWdO9XpAXIy1G6v9JzbYE99sg0iDI2Hhyg86adlyYhwwAh1TtIjVfTCCQPqPev4p3oxPR4n3W-5BEQYw6o/s1600/IMG_20170118_080229617.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhs5iP7XfZ0D2x1Z3vySS45dSQ81DG-F2nwnmnTrqtUPFhQPeaCfDUjIUHpCEWdO9XpAXIy1G6v9JzbYE99sg0iDI2Hhyg86adlyYhwwAh1TtIjVfTCCQPqPev4p3oxPR4n3W-5BEQYw6o/s320/IMG_20170118_080229617.jpg" width="320" /></a></div>
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<i><span style="font-size: x-small;">Junior Awesomeicasso</span></i></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9V6IUGGJl57KWa9TIIApTVyH7H7OgXLZGoycBQHG9m_dEaEq7e9UjOLGwGymlSLvuhpawenUvOdXOV5lJTjxLVzaCMyz4me_0jd14f77grPuPVJM6AufWXtHEWDz_voRW9NIQf2tOFag/s1600/IMG_20170121_192351689_BURST000_COVER_TOP.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9V6IUGGJl57KWa9TIIApTVyH7H7OgXLZGoycBQHG9m_dEaEq7e9UjOLGwGymlSLvuhpawenUvOdXOV5lJTjxLVzaCMyz4me_0jd14f77grPuPVJM6AufWXtHEWDz_voRW9NIQf2tOFag/s320/IMG_20170121_192351689_BURST000_COVER_TOP.jpg" width="320" /></a></div>
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<span style="font-size: x-small;"><i> Monkeys jumping on a bed, onto an exercise ball, into a table.</i></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzEMtrbkcu6Wd0U8wJ5tmfkhDvO5BhxGsUA3RX6cjfdbN1G8BoxV6HJAIBZWiS6DVsH0c_UznYhyevY4qF_Kna8kOpvmz22eU0iJvOzVVAetXZ6c6tR7yR-y6dSqXwfu5drthomZWxBN8/s1600/IMG_20170129_173758054.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzEMtrbkcu6Wd0U8wJ5tmfkhDvO5BhxGsUA3RX6cjfdbN1G8BoxV6HJAIBZWiS6DVsH0c_UznYhyevY4qF_Kna8kOpvmz22eU0iJvOzVVAetXZ6c6tR7yR-y6dSqXwfu5drthomZWxBN8/s320/IMG_20170129_173758054.jpg" width="320" /></a></div>
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<span style="font-size: x-small;"><i>After all this blogging, someone is worn out.</i></span></div>
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martygaalhttp://www.blogger.com/profile/11676161010767458137noreply@blogger.com0tag:blogger.com,1999:blog-5515454318930340083.post-62449271359399902092016-12-16T08:01:00.003-05:002016-12-16T08:01:26.269-05:00Chatham Reindeer Run 5k in PittsboroWe have enrolled several of our athletes/friends/training buddies in the <a href="http://chathamkids.org/events/reindeer-run/" target="_blank">Chatham County Reindeer Run 5k</a> in Pittsboro, NC for the past four seasons. They have a team division with a slightly discounted entry fee and we get to have some team fun with the race. In 2015 we finished 2nd, and this year we finished 3rd. The top 3 times from your team count towards the team score. I haven't always been a scoring participant but was this season with a sub 21 5k. I'll take it!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhg-SVgPFNRWBvACPNm3Iy6E5YZWzBKiUqm_iq5dIbza37KZL9AmR25ZpVLHtstD-kbhX2rzl1k-Wzv1-CiEIzvobLly91GPF6pLRM9s7IeKIXdx57p-HkIvUERCSMNgydfBFOhbs5112I/s1600/reindeer+run+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhg-SVgPFNRWBvACPNm3Iy6E5YZWzBKiUqm_iq5dIbza37KZL9AmR25ZpVLHtstD-kbhX2rzl1k-Wzv1-CiEIzvobLly91GPF6pLRM9s7IeKIXdx57p-HkIvUERCSMNgydfBFOhbs5112I/s320/reindeer+run+2.jpg" width="320" /></a></div>
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I overslept so instead of leaving my house at 650, I woke up then. Scrambled to get my outfit on while the coffee brewed, skipped breakfast and was out the door by 708. I got there at 742, plenty of time for an 8 oclock start. Got my stuff and headed out for a short warm up jog. As far as performance goes, doing a 9 minute warm up + 15 jumping jacks is not going to cut it. But, I made it.<br />
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The course is twisty, turny, and a bit hilly. It's not a fast course. It's a slow course. It's a slow course for slow people. And usually cold. The temps were in the low 30s for 2016. Fingers went a little bit numb. Mile splits about 6:30, 6:50, 6:15. Hilly in the middle.<br />
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Afterwards we headed to our buddies house nearby for a yummy french toast breakfast. Good times.<br />
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I've been getting in about 20 miles a week and plan to bump up to the 25-30 mile range in Jan, 35-40 in Feb and then taper off for a shot at sub 1:30 half at Quintiles half-marathon in Wrightsville Beach. Haven't broken that barrier in several years.<br />
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The end.martygaalhttp://www.blogger.com/profile/11676161010767458137noreply@blogger.com0tag:blogger.com,1999:blog-5515454318930340083.post-24713912092954635312016-12-09T11:21:00.001-05:002016-12-09T11:25:17.725-05:00Run at the Rock 7 milerIf you enjoy trail running, you should put the <a href="http://runattherock.com/" target="_blank">Run at the Rock</a> at CedarRock Park in Burlington, NC on your list.<br />
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It is a pleasant, somewhat challenging trail race with 7 mile and 14 mile options. My Garmin has it at 6.5 miles which is probably closer to accurate.<br />
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<span style="font-size: x-small;"><i>The start. Duh.</i></span></div>
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Last year I opted to run very easy as I was getting over a calf strain.<br />
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<i><span style="font-size: x-small;">Me running sort of fast</span></i></div>
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<i><span style="font-size: x-small;">Bri didn't try to beat me this time.</span></i></div>
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This year I was closer to 100% healthy so gave it a good effort. With about 200 people on the start line (combined race start), I lined up close to the front and pushed it from the gun. Entered the woods in 8th place or so. I eventually passed a couple people and then found myself running in the 4th or 5th position with a couple guys pacing with me. <br />
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<span style="font-size: x-small;"><i>Up a hill.</i></span></div>
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<i><span style="font-size: x-small;">We had matching FS Series arm warmers on.</span></i></div>
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We had a nice chat and kept the pace going. They passed me in a long straightaway around the 5.5 mark, and I came across with a 4th place overall for the 7 mile. My watch had me at 7:32 pace. Yay. <br />
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<i><span style="font-size: x-small;">Check out the wiggle waggle form.</span></i></div>
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Bri has been dealing with a sore back but managed to come in 3rd place in her age group for the 7 miler as well.<br />
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<i><span style="font-size: x-small;">Not a wiggle waggler.</span></i></div>
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Next up is the <a href="http://www.chathamnc.org/Index.aspx?page=1639" target="_blank">Chatham Pittsboro 5k Reindeer run</a> tomorrow morning. We usually have a decent team in attendance and gather for a yummy breakfast at nearby bud's house after.<br />
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This is all so I can tell you something without months going by.<br />
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Happy Merry Christmas!martygaalhttp://www.blogger.com/profile/11676161010767458137noreply@blogger.com0tag:blogger.com,1999:blog-5515454318930340083.post-7679054609118385802016-11-22T20:03:00.001-05:002016-11-22T20:10:03.079-05:00Fall 2016 is racing pastIt's been a couple months since the Ironman, but it seems like just yesterday. By that, I mean time is racing by. A lot of life is go - go - go. Last week I recalled thinking, next week will be here before you know it. And voila! Here I am. Time is precious. So I'm making the most of it.<br />
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I've settled into a very comfortable exercise routine that will keep me fit & healthy but not create much time stress. I am setting my performance goals in triathlon next year to the lower end. For me, the time required on the bike to be good / very good even in sprint distance events is a lot. I can only do so much high intensity before burning out so the flip side of that equation is volume. Right now I'm riding 40-50 miles a week with some or all on bridle trails. In the spring I'll probably do 60-80 a week with an occasional 100+ to boost the system a little. I was in the 150-200 mile range most of the spring and summer. You have to be on task mentally to put that sort of time in. I am no longer there. :)<br />
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I'm enjoying focusing a bit more on strength and run training right now. Swimming 2x with an occasional 3rd. All told, putting in 8-9 hours a week, which is as much as I want to do for the foreseeable future.<br />
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After some time from Ironman Chattanooga, I'm happy I got it done but mildly irritated the weather took such a dump. I had a lot of fitness going into the event but wasn't able to show my better side to the faceless masses of people who analyze splits post-mortem. And that's how it goes. Won't do another one for a few years if ever. I like my bike but not as much as I used to.<br />
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Onto fun things. We have been doing lots of family fun stuff. I am making a concerted effort to spend a bit more time with Junior Awesome during the week. This is my slower work period and it's his last year in daycare. I can take him wherever for half a day without a school penalty. <br />
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More Junior Awesome racing<br />
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Camping and night hiking / day hiking with our buds<br />
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Tweetsie Railroad with Gigi (it was cold)<br />
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(Bass Lake run/bike afterwards)<br />
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Pumpkin patch with SFF!<br />
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Another pumpkin patch and corn maze visit<br />
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Halloween<br />
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NC State vs FSU Football<br />
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Durham Life and Science Museum (my birthday morning)<br />
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My birthday party at Bond Brothers Brewery (night)<br />
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NC State Miami Football tailgating<br />
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There are a few other birthday parties and random acts of funness in here but you get the drift. We're having a good time! I need to update the blog more than once every two months.<br />
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<i>Spelling our first word with no help</i></div>
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In other news, my lovely wife landed a job at <a href="http://www.sas.com/en_us/home.html" target="_blank">SAS Institute</a>. SAS has consistently been ranked as one of the <a href="http://fortune.com/best-companies/sas-institute-8/" target="_blank">top private companies</a> in the US to work for. They have an objective of giving their employees a good work-life balance. She has had an overall great experience working for <a href="https://www.rti.org/news/forbes-magazine-ranks-rti-international-among-top-10-best-employers-midsize-companies" target="_blank">RTI International</a> but it's almost impossible to say no to a spot at SAS. I'm really happy for her.<br />
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Bye for now.<br />
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<br />martygaalhttp://www.blogger.com/profile/11676161010767458137noreply@blogger.com0