Wednesday, May 27, 2015

Tassie has gone.



Our family dog Tassie, Bri and my original baby, left us last week.  She had been dealing with congestive heart failure for a few months and things got progressively worse.  We were able to do a lot of medical management, but in the end her heart gave out and we had to euthanize her.
 A really difficult part of this for me is that she suffered a 'straw that broke the camel's back' event while Bri and I were maneuvering her in order to get an ECG reading at home.  Anything could have done it, but I hate that it was the two people she loved most in the world.  I hope she forgives us, and I'm so sorry I didn't share one final beer with her.

Our vet was good enough to come to our house to let her die at home.

My sister put together a nice video memorial.  I watched it last night and wound up crying like a baby.  You can see it here.

https://animoto.com/play/YISWu6rlTpSt18zpiCbnNQ


Save some kisses for me Tassie, where ever you are. We love you.

Monday, May 11, 2015

TOA sprint & White Lake intl reports

It was nice to do a couple of races over the past couple of weeks. Once upon a time I would do some sort of race/event 2-3 weekends out of the month.  It's hard to maintain that sort of pace indefinitely but is fun to return to once in a while.

My fitness on the bike is slowly coming back around.  During the TOA sprint I was able to keep ahead of the field, but at the White Lake 28 mile international course my spirits were crushed by folks riding much stronger than I.  A few years ago, I rode the 56 mile course at a pace faster than what I was able to do the 28 mile course in.  That is what time and lack of volume/intensity will do to a guy!  Say la vee, you know what I'm sayin'?

I managed a 2nd overall at TOA sprint and an 8th overall at White Lake olympic.  The run course was about .4 mile long which was tough for a guy who doesn't like running hard 10ks anymore.  It was the first international+ triathlon I've done since a tough run meltdown at USAT Nationals five years ago.   Ran much better at this one, my 10k would have been about 43:15 which is totally acceptable to me!

A couple pictures of the finish line at TOA - Junior Awesome was there to cheer us on and I thought he might enjoy running in with me.




You can see my training logs here.

Next up is the Cary duathlon this weekend.  Local - will ride my bike to the site!



Friday, April 24, 2015

what's new


We have been going non-stop here at One Step Beyond HQ.  Many things have happened.

We ran a beach camp with our athletes/buddies in Ocean Isle Beach.




We started our open water practices and open water swim clinics at Jordan lake.



We had a team cookout.



We ran our triple brick training workout.


We found some dandelions and helped promulgate the species.




We did an international dance.

We have kept at it with swimming and biking and running and cleaning the house and mowing the grass and pruning the shrubbery.

We have watched some TV and read a few articles in our periodicals.

We're both racing in the TOA sprint triathlon tomorrow morning at Beaverdam Recreation Area on Falls Lake.  Expectations are to have fun and get a little sweaty.

Until next time!


Thursday, March 26, 2015

Northern Trails Marathon report + fishing with Apu

The trail marathon in Greensboro on March 15 went well.  This course starts at N Guilford high school and then quickly picks up a singletrack trail that takes the long way to Lake Townsend, where we run about half of the perimeter trail.  You can see the map here.

I really enjoyed it.  The course was on the easy side of singletrack, with a minimal amount of roots and rocks.  It was winding and mildly up and down like most lake loops, definitely a course you could run fast on.  I took it easy for 30 minutes in the hopes of warming up without any issues.  Occasionally on long runs everything gets tight and it all stinks, but I felt good here so picked the pace up to 'comfortable fast' and enjoyed the trails.

I had a few hundred calories of gus/gels with me, and borrowed a bit more from the course.  All in all, no problems, and my final 5 mile split was the fastest of the bunch.  Here are geeky 5 mile split times.  These include bathroom breaks, food and drink stops, and staring at the pretty birdies stops:

5m: 47:30
10m: 43:40
15m: 43:20
20m: 44:12
25m: 43:10
1.2: 10 something
3:52.20 or so final time, 8:52 / mile pace. Was able to walk around and get myself home after.  Good times!

 Shirtless selfies rock

It covers some of the same trails that Triple Lakes Marathon runs in October. 

I took it easy last week with swims and a couple bike rides, and ran a few easy miles on Saturday. 

This week I took our son Junior Awesome to visit his Grandpop Senior Awesome down in la ciudad de Miami.  We had a nice time visiting and caught up with some good times.  Growing up in Miami my Dad and I used to go fishing often and it's a nice way to spend some time with your pals and loved ones.  We also took a quick trip to Oleta State Park, which is a really great urban park just off Biscayne Blvd / North Miami Beach. But first, fishing pics with No Games Charter Fishing!

 Junior's first fish - lizardfish on 10lb tackle, with help from Capt Jorge

 Capt Jorge and Senior Awesome

 Chilling on the boat - 3 generations

Getting instruction on how to reel in a fish

After a little nap back at the house, we headed out for more fun at Oleta River State Park. This is a great place to get away from the rush and hubbub for bit of nature.  It has several miles of mountain bike / running trails as well as a beautiful and calm bayside beach.  It is almost as big in square acreage as Umstead State park, to give you RDU types an idea of size.

 We're getting good at selfies

 Beaching it
Before we decided swimming is fun
3 sons

We concluded the evening with dinner at a waterside restaurant and then light's out for all the Gaal's.  Visiting family is always great but there are some exhausting aspects to both travel and travel with little ones.  You know the drill!

In triathlon news, we're off for a mini-camp in Ocean Isle Beach next weekend with our elite athlete squad.  Elite = people who go to the beach with us.  Good times!

Next up is the TOA Sprint Triathlon at the end of April.  I decided to skip the Sampson County Supersprint this year as my cycling has been moderately awful in 2015.  My legs are recovering well from the marathon and I'm looking forward to another summer of fun and fitness.

It all goes by very fast!


Thursday, March 12, 2015

Weddings, springtime, fun

If you're a science fiction fan, check out a series called Koban by Stephen Bennett.  Mr. Bennett is self publishing these, but his writing and story telling are better than 90% of traditionally published authors I have read.  It is a really good story.  He's working on the 5th in the series now.

Onto other things - like me!  Yes, your favorite passive aggressive seldom to be seen blogger is back!  Oh, joy.

The Umstead trail marathon on March 7 was cancelled due to all the snow and slush around here.   I was bummed and sad but then I found the Northern Trails Marathon in Greensboro on March 15.  Then I was worried my wife would say "No Marty, no can go, bad Marty, time out!" but instead she said "Go have fun, just don't suck," and I was happy again.

So I'll be running a trail marathon this Sunday instead of last Saturday.  I have no competitive goals and feel a little past my expiration date on marathon training.  I'm looking forward to riding my bike a little more regularly.

We had a number of bad cold days around here and it was fun for about two of them.  I couldn't live in Boston et al for more than a year or two.  I am sure of that.



We went to Rita and Kyle's wedding last weekend.  It was fun and they did a good job of not passing out during the vows and everything.  Junior Awesome was a ring bearer and did a great job.  Of course, duh. 






There are many fun things coming up this summer, so many that I can't remember any of them right now.

Our open water swim clinic schedule is:
April 18
June 6
July 12
August 22

Be there or be square man.


Sunday, February 15, 2015

Like a Hurricane

Hurricane.  That is the feeling of having a 3 year old join you in bed first thing in the morning.  It is a maelstrom. You've Entered The Dragon. There is No Turning Back.  Bri and I, growing up in Florida, have both lived through several Hurricane landings. The worst for us was a small but very powerful Hurricane Charley that tore a path almost directly over our condominium building in Orlando.  It was not at peak strength, but it was strong, loud, and unstoppable.

That is our son.

He is a joy.  I am a bit slow in the morning as the cobwebs that masquerade as synapses and plaque in my brain need firing time before the neural networks come online for slower than lightspeed transmission.  He has no such boundaries. It is all on all the time. We communicate, him through gleeful mischief, and I through groans and monosyllabic answers.  We are a pair, for sure.

So now you know what Every Single Morning (except Fridays when I get up to coach Masters swimming) is like for me, or almost any parent, to be fair.

In other news, the Umstead Trail Marathon is almost here.  I did a 21.5 mile run with one of our athletes just a few days ago. Below is the awesome map of all the territory we covered in Umstead Park. 


I have always wanted to run this, but we usually have our spring training camp the same weekend. Not so this year. It will also be nice to come back from my illness-DNF at the Instant Classic Marathon last year.  Seems like yesterday. Time happens. 

I am aiming for around 4 hours which is a decent time on this course. If feeling good I might run into the 3:40s but there's no pressure - I just like having a goal out in front of me. 

Bri wrote about our dog Tassie, so I don't need to reiterate.  She is a great dog and we love her. 

She also wrote about the speedway relay we did, that was fun.

This time of year goes very quickly for me. Coaching swings into full effect, preparing for upcoming clinics and camps takes time, and the tax man requires his pound of flesh. I hope you are all doing well in whatever you are doing!

Our next 2 clinics and dates are:

Feb 28 - Beginner swim training clinic
April 18 - open water training clinic

I leave you with:


Peace and love.

Saturday, January 3, 2015

2014-15 Old Year / New Year thoughts

2014 was another whirlwind of life, love, and the pursuit of hoppyness.   Many interesting things took place.  Junior grew bigger smarter faster and more versed in rhetorical arguments.  Bri took a new job, then moved on to another new job.  We both managed to sneak in a few races, more so for me as my wife's job was demanding on her time for much of the year.  We also got away for four nights in Bermuda to celebrate ten years of being happily married.

Also high on the list of things we did is moving into a bigger house and just about seling our old house.  Regarding moving, it is very expensive, time consuming and stressful.  There is no easy way to get it done.  I was in charge of a lot of logistic related tasks - financial organization; paperwork; coordinating repairs and so on.  Even with remaining calm, cool and collected, it was exhausting and required me to 'let go' of some cash flow/money control issues I have, as well as delegating some of my work to "I'll get it done later." Meaning when I can, meaning a lot of it is not done yet.

I am a believer in setting personal and business goals, both for long and short term time horizons.  Without both types of goals you may discover yourself just spinning your wheels while the world passes you by.  While the journey is a beautiful thing, journeys without destinations are just wandering around staring at the trees.  Of course, not all who wander are lost, but you get the picture.  Goal setting allows you to believe (at least the illusion) that you have some control over your destiny.  Picking 1-year and 5-year range goals is pretty good; extending out into the 10 and 20 year range is great but keep those somewhat fluid as life can change quite drastically.

"Retiring in comfort" is a good one but lacks concrete numbers - like every goal things need to be distinct, achievable and quantifiable.

So a few of my  goals this year and updated longer term goals.
Continue being a good husband and dad - I'd like to think I'm pretty good with this but there is always room for improvement - concrete ideas: more date nights, more fun outings with Junior, and definitely more attention to being in the here and now while the here and now is going on.  Be a better son to my parents, just picking up the phone to give someone a call and let them know you care.

Stick closer to a budget rather than in the ballpark and increase our ratio of saving: spending. 2014 was super costly and 2015 needs to be a year on a tighter budget.  We started stacking cash in the spring in order to build our down-payment up as well as possible, and minimized paying off revolving credit.  That is a short term solution but no way to go through life!  Retirement savings are on track, debt: equity ratio is in line, but adequate emergency savings and setting up distinct vacation funds are my next spots to be diligent with. Concrete goal: make separate account strictly for vacation budget.

Athletically I on the slow downslope of performance, but that doesn't stop anyone from doing the best they can.  In 2015 I'll run a spring marathon, a few sprint tris during the summer, and finish with a half-Ironman in the late summer/fall.  My weekly goal is pretty easy from a lot of perspectives other than working parent with limited time - swim 6,000 yards, ride 50 miles, run 25 miles, and do two strength sessions.  Right now I am running more and swimming/biking less in the build up to the Umstead Trail Marathon on March 7. Health wise, I like to stay fit and eat reasonably well in order to keep at bay the plague of issues that excess weight and poor nutrition cause.

Business wise - we are doing fairly well here but the time impact from having a little guy and being the 'work at home do most of the errands' half of the family has taken a toll on my ability to be out and about at group workouts, hanging around after races, and just generally being in and on the scene.  Quite simply, athletic coaching is ultimately a sales business, and people are more inclined to hire someone they know / have met then someone they don't.

I would also like to generate more passive income - but things like DVDs and premade training plans require up front time investment that is hard to come by these days.  I am going to hire a sitter more frequently so that I can take care of things like this that have been ignored for a couple of years. This will allow Bri time to get some of her personal training & life related stuff done as well.

Outsourcing family care, however, does not jibe with the first goal on this list, hence the need for a method to the imbalance of life and work!