Iron Entrepreneur

Boston Marathon 2011

2011-04-23T08:02:00.000-07:00

April 18, 2011 was shaping up to be an amazing day in Boston. I was going to be running in my second Boston Marathon and had quite a few friends that were in it for their first ever marathon. I was so very excited for my friends David Hauser, Greg Moran & Brad Giles and was so happy to be a part of their dreams coming true.

Sadly, i never got to see my friend Brad who travelled all the way from Perth to be in this race. I did however meet up with David and Greg in the early morning to catch the bus out to Hopkinton from the Boston Common. It was a bright and sunny and very chilly morning on the common, but with good conversation and the anticipation of what the next few hours would bring, time seem to fly by. Our Bus driver was in it to win it it seemed, we passed at least 20 busses on the way out to 495 and that had to put a good feeling in everyone.

Athletes Village was as packed as ever with some 25,000 runners relaxing on their blankets, staying warm with our many layers and getting our last food and drink down before it was time to head to the corrals. Music is blasting, vendors are sharing their goods, free food and drink is available in the tents and the lines to the can were not that bad. All in all it was a good experience.

Giddy up time as we stripped a few layers, packed our warm clothes bag for the busses to take them to boston and headed to the starting line for our 10:40 wave three start. Its just a .7 mile walk down the street from the athletes village and as you come to downtown Hopkinton as far as you can see left and right there are runners in the street getting ready to make it happen. My watch is set, shoes are tied, nutrition is balanced, system is ready and i am in the mood for a great run. Loved being at the start with David, Greg, Judy, Karen and others.

Gun goes off and i say good-bye to the gang, my plan was to run 8:40-9:00 minute miles and with Karen as my pacer we were off. This year in the early 2-3 miles to run that pace required zig-zagging , weaving and a bit shoulder bumping, but we were holding a good pace that felt easy. It was early in these first few miles that i could sense something wrong with my Right big toe. I changed my stride a bit to not push off with the inside of my foot so much and it felt a bit better. Downside was that after a few miles of that i could feel a sharp pain brewing in my hip flexors and i down a few advil to calm that feeling.

The self talk started early and it seemed to just take a lot out of my sails, I was running at a good pace but it just didn't feel right and i was not smiling as much as i usually do. Concentrating on just keeping pace, nutrition, water at stops and salt tabs seemed to occupy most of my time and thoughts and before i knew it we were approaching Wellesley and could hear the screams of the girls wanting a few extra kisses today than they normally get. Today i stayed to the left of the street and just focused on the run as i had a great 1/2 going and wanted to cross 13.1 in the 1:55 area. Right on plan and now the goal was to run a negative split and run the back 1/2 in 1:50 ish.

around mile 16 there is a Starbucks at the base of the hill that nobody ever gives any respect, its a long slow climb toward Newton and here is where the mechanics failed and it was all i could do to slow to a walk to get a better sense of what was going on. IT band was tight, Hips were blasted and toe was just throbbing with every step. Worst off I knew that if i didn't get it back 100% that the 3:45 time was not going to happen. I told myself that getting injured this early in the season was not an option and so it would be OK to walk a bit. withen 2 minutes i was back to running as just over the hill i knew i would see my family and get to kiss my wife, kids, mom and some friends. It was so awesome to see them there having a goodtime. I knew it was going to be a different back half and let them know that i would be a bit late getting it done and off we went.

Karen was sticking with me the whole time and i am so greatful to have had her do this with me again. at the 30k mark i was now running and walking and i was giving up on the possibility of breaking 4:00. Walking was lasting longer and getting the legs to run again after each walk was getting harder and harder for the both of us. I was determined to finish and was going to do it with a smile on my face. heartbreak hill was a long slow walk this year, but i expected to run the flats and downhills. The flats however started to feel like huge up hills in my Hips and the pain was unreal, really WTF was going on?

Between 35k and 40K it was a long slow walk that i saw 4:00 go away, my last years time go away and was now just trying to muster the strength to finish strong and was trting to figure out how far i could run this one last try and when it would be ok to start again. I wanted to run the last mile, but nope wasnt happening. I walked past the crowds in Kenmore and to the underpass of Mass ave and then gave it all i had to run up Hereford and make that finial left on Boylston. 800 yards to go seemed like a million miles away, i ran past my family without seeing them. I was focused on the big blue banner and getting to it with a smile on my face. Finishing this time was just as amazing as the last for sure, the time no longer mattered.

Now i wanted three things, get my potato chips, get my phone to check on friends splits and find my family. Salty chips taste some damn good after that run. My friends were not far behind me and i was going to be able to see them soon. I thought about waiting for them on the course and finishing with them, but with no clue where they were i opted out of that idea. Greg finished shortly after and not to long after that David crossed the line. Brad had a kickass time of 3:50 with a 10 minute medical stop and Tony busted out a 4:01 run running sick as a dog.

I was so happy to see my family, they had had a much better experience this year moving around the course and had even gotten out to Boylston to see me go by. I got to meet up with the proud family of Greg Moran and then David Hauser and his family.

What a great experience once again on so many levels, I am so looking forward to doing this again in 2013.

Give it away to keep it.

2011-04-06T12:41:00.000-07:00

As the EO Boston learning Chair, I have had an amazing opportunity to be in front of some great speakers and learning events. It was great to be able to plan the years learning agenda, decide who was going to come speak to the chapter, work with the speakers before hand and everything else that goes along with making these events happen. If it were not for the great work of Caryn Saitz, it all would have just been a well intentioned plan however and much thanks goes out to her for making all these great things happen.

One of my metrics was to have two events around a charity. We had not done this for a while, and i wanted to be part of giving back. We worked with Genesis Fund and sponsored part of YAZ day at Fenway and our chapter members stepped up to volunteer at The Boston Food Bank. There is an extra event happening at the end of april as we sponsor Genesis Fund and their newest event to be held at FourKicks, Family Fun Day. That just sounds like a good time waiting to happen.

It been a pleasure to bring some amazing learning events such as Howard Schultz from Starbucks, Jack Daly on Sales, Mark Moses on Strategy, Analytics training at Google, EO 24 @Scvngr, Book signing with Tony Hsieh of Zappos, Behind the sceens of the Boston Breakers, Four Seasons University and more still to come. Karen Smyers on life as a professional athlete, EO Boston Sprint Triathlon, Sell your business for millions with Christine Comaford, Mastering the Rockefeller Habits workshop and EO Nerve.

I wanted to do this role for selfish reasons, there were people that I wanted to see. What happened is that we created a truly amazing line up of great speakers, fun personalities, great take home content, fun family experiences and so much more for so many people. I got far more out of seeing others have a good time while they got some good take away, than I could have ever imagined for myself.

One of my greatest passions is sharing with others the things I like to do. I got to do this for a full year on a number of different levels and it was so very rewarding. Thank you for the great opportunities there are in life, I am fortunate to have these experiences. I gave away a little time and got it back times 10 for sure.

Doing the right thing

2011-03-14T13:11:00.001-07:00

I am getting ready to run the Boston Marathon for the second time and doing it this year for an amazing foundation. Check out this video to meet the cool kid and his great mom, I got to meet this weekend at a 3 hour indoor fundraising bike ride at BSC- Lexington.

It is awesome to be raising money for the Family Reach Foundation and such an honor to meet directly the people that are being helped in their time of need. Please help give to this great cause. CLICK HERE to donate.

Check out this other video to see Mikalo's full story, what a great kid.

I was inspired by the overwhelming amount of love and support that was shown to my neighbor as she kicked cancers ass last year. They had amazing support from family and friends, on the website dedicated to managing the help there wasn't even room to sign up to cook dinner for their family of 6. In September, Her sons shaved their heads early in the chemo stages and I joined them for 4 months of baldness in solidarity. The family had the resources, the help and everything necessary so that they could forget about all the small stuff and focus on treatment and recovery 100%. Everyone should have that option and Family Reach helps to make that possible. To this cause I am dedicated to help make it happen.

Kris

Humbled in Austin

2010-10-19T06:05:00.000-07:00

Last year I stumbled upon the Tri world and was content with all of the events that took place in and around the Boston Area. While at an EO event, a good friend Dominic C. told me he had just signed up to do a ½ Ironman and it was incomprehensible to me at the time that I could even think of doing one of those. Dominic had just spent time with a bunch of Former Birthing Of Giants graduates at their yearly Gathering of Titans session at MIT. This group had invited him along for the journey and he told me I should give it a try.

I was in a similar program called EMP at MIT and was not sure how a class that had graduated so many years ago would accept a new jack, someone still enrolled, someone far from a titan or giant. Last year that group welcomed me with open arms and yearlong friendships have been formed, this year I came back to race with this group and was just humbled on the generosity and selflessness within the group. What an amazing experience and journey this is turning out to be.

We had 20 plus racers this year, down from last year quite a bit, but no worries with that. There were 4 racers this year who were competing in their first ever TRI event. To start with a ½ Ironman is quite amazing and awe inspiring. All four finished the race in well under the allowed time and all but 2 racers this year personal bested their previous showing here in Austin.

While practice swimming on Saturday, Bobby started to have some difficulty in the water. Open water swimming with a wetsuit can take some getting used to, but after spending 30 or so minutes talking him down and off the ledge Jason and others were able to keep him in the water while getting him a bit more comfortable with the experience. I learned the next morning that Jason who had just finished KONA a week earlier had registered for the race and was planning on swimming with bobby during the race to keep him focused and to get him thru the swim. That’s awesome.

While we posted 2 DNF’s for the day, they are for amazing cause. Jason just swan to make sure Booby could get thru it with out distress, Jack swam it for a workout, having been sidelined for personal reasons. Jack also ran the back half of the race with his sister cheering her on, and by cheering I mean yelling and screaming and pushing her beyond her limits.

It was an amazingly beautiful fall day in Austin, 80 plus degrees in the afternoon and sunny. Such a great day for a race. All of our athletes crossed the finish line and 4 more virgins have been converted to tri addicts for sure. Amy completed her first ½ and is now signed up to do her first full in may in the woodlands, Peter dropped 30 pounds getting ready for this event and wins the award for happiest racers of the day skipping and smiling all the way around the course. Brock made his family proud again with a great race, he claims to ride a maseratti bike with a Yugo engine but I am hear to say Yugo don’t make things that fast. Patrick personal bested his time from last year, all that training during the work day has made him a better athlete and much more focused on the things that matter in the office. Val killed it out their with her training race getting her ready for her first full Ironman in Cozamel this Nov 28^th. How does Tony swim so fast? 30 minutes, are you kidding me. There are more to mention, but the three biggies are Randy Cohen for hosting us all for an amazing BBQ dinner after the race at his wonderful home looking over Lake Travis. Randy I am now a believer, and second is Jack Daly for laying down this as a challenge sometime ago to put together. The biggest props go out to the Abernathy Brothers, Justin and Jason for organizing this and making it all a reality. Congrats to both of them for realizing one of their dreams, the week prior in their finishes at KONA, the Ironman world championships.

Here is looking forward to long continued friendships, many more years of racing together and all the new faces that will join and take on this amazing challenge, journey and experience. I am humbled in the presence of so much love, sharing and selflessness. It's clear that what we do for a living and how big our companies is secondary at best in this group and it is more about who you are and what you are. Thank you for helping to make me a better person, or at least want to become one.

Happy 50th Mom, Rock on and thanks.

2010-10-06T10:31:00.000-07:00

Life Lessons Learned from my Mom:

I started this Blog with the idea that I would hit 50 lessons for 50 years of Parkleigh and am now very content that these are the solid lessons learned from Mom, Happy 50^th.

In thinking about this project and during the process of writing all I could think about was how nice it will be when Matthew and or Hannah take the time to come up with half as many for me someday. Thanks for having such a huge impact in and on my life.

On the Business side of things

1. Cash is king: She always has it and I seem to always need more. Thanks for being there for me. Thanks for showing me the importance of living within your means and knowing where you are at all times.

2.Buy with Passion: I have never seen her dabble when buying for the store, if she is not excited about something, how can she expect the customers to be?

3. Delegate, Delegate, Delegate: With the right people in the right seats, delegation is easy and productive. From PA, she runs the store as smooth as can be and it’s because she knows the skills and values of those around her and uses them well.

4. Inspire, Educate & Entertain: Three magic words up on her office wall ,that have come to exemplify her approach to retail and running a business.

5. Give Purpose to people and things: Let employees share in the responsibilities of running the company and have them know how that piece is important to the whole puzzle and they are empowered to do great work.

6. Make 100 bucks look like 10: Never flashy, always humble and quite different from others in my life that could always make 10 bucks look like 100. I like your approach much better these days.

7. Be a stepping stone: I have seen many come and go in and out of the doors of Parkleigh over the years, and it is always amazing to see how proud she was to just have been a part of their lives for the time they worked together.

8. Treat people well: Duh. Great Catholic up bringing where you do unto other as you would have them do to you. Easy said, however she nails it. Always.

9.Hire great people: I have been with her while she was getting great customer service and let the person know, that if they were ever looking how great full she would be to have them on her team.

10.Know your numbers: what’s in the bank, what today’s sales were, what's due to vendors, what’s coming due, what’s coming in and everything else that paints a clear picture of where you stand. Every morning she is on the computer with pencil in hand putting the numbers in her filo-fax or calendar. Every morning.

11.Give Credit where credit is due: when a product is selling very well, it’s the vendor that usually gets the credit for making a great product, having good training and running great promotions and she is just great full to be a part of it.

12.Know your place: There is always someone out there bigger, better, faster. Just enjoy the journey.

13.Communicate your Vision: Her regular communication with staff, vendors and customers is amazing and impressive. Knowing the end result makes it so much easier for smart people of staff to help get you there.

14.Power of the Team: There are many tasks that could be done better, if she were to do each of them herself. Once. In the long run the power of the group is so much stronger than the power of one. Now that doesn’t mean she can’t be found in the basement at night checking boxes of merchandise in, a task she is seen doing often.

15. Go for it: probably a repeat of buy with Passion, but if you are going to do something, do it well and do it right.

16.Ingnore your competition: She knows who they are, but when the conversation goes towards the comp, she is usually the one to say, who cares what they are doing, just focus on yourself.

17.Ask for help when you need it, not when you want it: In 15 years of selling stuff to her, I have only seen her ask for something once, people were lined up waiting to be a part of helping at that point.

18. FISH: a great book she read many years ago and is still a part of daily meetings and culture at the store. Play and have fun are the favorites for both of us, thanks for that.

19. Develop your key relationships: Top Vendors, Bank, Top Customers and Senior Staff are the easy ones and the no brainer, but her magnetism to those 100% authentic people is amazing and what makes her and the store so unique.

20. Great systems: there is a process for everything n the store and it runs like a top as a result, even while she is sitting in her office 300 miles away. Always ahead of the curve with technology, always ahead of the curve with training, always ahead of the curve.

21.If it ain’t broke/don’t fix it: Now this is where she may have a fault, but she can get 110% of the life expectancy out of any tangible thing. Ask her someday how many miles that BMW had on it before it retired.

22.Follow the leader: There are clear leaders out there in this business, they have great systems, plans and skills. She learns them, trains on them, implements them and lives them. Crabtree comes to mind as the early teacher, many great have followed and she always was open to learning what those leaders were teaching.

23.Engage your customer: 2657 Facebook customers actively engaged, music on Sundays, cocktail parties for customers, monthly calendar, e-blasts, trunk shows, tastings and samples and so much more.

24. Active in the community: I am always amazed when she says to me, I have an opportunity to be a sponsor. My first thought is how great it would be for all customers to think this way. She lives to help and give back and is always humbled and honored to be able to do so.

On the Life side of things

25.Remain Humble: In all of her ups & downs I have seen her remain steady and humble, those simple upbringings in Fredonia are also some of the greatest memories in my life as well.

26.Give Back: and not just cause every time you give something you get 10 times in return. Whether it's helping out someone who needs it, donating to a great local cause or volunteering her time, I have seen the joy and peace each of those activities truly bring her and am often very inspired.

27. Have faith in something: I have often asked the question about religion and the conversation always goes to simply having faith in something and honoring that faith in whatever way works for you.

28. Smell the roses: slow down a bit, be in the present and smell the roses. It’s always the simple things that bring her the most joy and comfort.

29.Have Fun: I might do this far more than many others, thanks. Its even in her tag line.

30. Remember you can do it: simple words of encouragement form her all my life made just about anything I tried and wanted to do possible. Still today she helps guide me with these simple words, thanks mom.

31. Be proud of your accomplishments: Not always chest bumping proud, but to the degree that is appropriate. While being proud for me for what I have done, she also taught me how to be proud myself. I am proud that she can call herself an Ironmom.

32.Simple Things: repeating theme here for sure. I am confident that if she put the 10 most important things she owned in a bag, they would all have been around for a while and none of them would have cost much money.

33.Celebrate Family: She was an only child, I was an only child and she was a single mom for many years. Now with a big family around her it is cool and inspiring to see how dedicated she can be to so many. I am happy to share her some as well.

34. Live within your means: Never leveraged, always grounded and always there for me when I was not. Thanks mom. This more than any other lesson is the one I hope to pass on to Matthew and Hannah.

35.Get the most out of good things: I have always wanted the next best, bigger, faster out of many things and in the more recent past it has become so clear how different each of us are with this one. Damn she is so much more dialed in on the thing, thing.

36.Listen to yourself: Listen to what comes out of your mouth, hear yourself. Do you like what you are hearing?

37. First things First: why would you work on the things that don’t matter. That might be an actual quote.

38. Get’er Done: That may have been a PA bumper sticker, but I have never known her to talk about doing something without actually then going forward with making it happen.

39. No excuses: I don’t want to hear about all that other stuff, what can you do, what should you do, what belongs to you. Do that.

40. Be gentle: Treating people with respect and dignity and compassion have been one of her most admired traits. This would have to be one of the traits that Grandpa would be most proud of as well.

24 hours in the life of an Ironman.

2010-08-27T13:36:00.000-07:00

Right up there with my wedding and the birth of each of our two kids, July 25^th 2010 is clearly around the top so far.

3 AM: Rise and shine, time to eat like there no tomorrow. 1500 calories is the goal amount to consume in the first hour. Why is it still so dark outside?

4 AM: Bags are packed, I am ready to go and getting very excited. So cool to see others in the hotel lobby already up and at it.

5 AM: arrive early and get numbers put on body, Glad to have kimberly with me as i get the numbers wrong, check bike and run bags, fill nutrition on bike and check tires.

6 AM Hang out water side with Kimberly as the sun starts to come up. Can I do this? Will I make the swim? How am I gonna run a marathon at the end of this? Lots of questions and lots of self talk, Wow I need my ipod turned up loud to drain the voices.

7AM Just saw my family right before getting in the water, that was some good energy blast and now KaBam goes the cannon and off I go, swimming with 3000 other people is like a human demolition derby.

8:15 AM out of the water, quick get the wetsuit off, now run ¼ mile or so down to the expo tents. Could they make it farther? Bike shoes on, helmet on, sunglasses on, race belt on, gloves on lets get on that bike.

9 AM: Hills out of town were no so bad, energy levels are high and I feel great. Now its time to fly down the hills towards keene at near 50 MPH, holy crap is that fast in the rain.

10 AM: 30 miles in on the bike and I feel great with an awesome first bike split around 23mph. Crap how come I have to pee again????

11 AM: Climb, Climb, Climb and then Climb some more. Headed to the top and am I only doing 7.5 MPH? at what slow speed do you just fall over?

11:30 am : Got to see my family after the first bike loop and stopped to give kisses to them, that always refuels my energy tank. They have now been here for 5-6 hours and this is the second time they saw me, they are awesome for sure. Team Kris rocks.

12: Downhill the second time is bitter sweet, its fun doing near 50 MPH for a few miles, but my legs know what it’s going to take to get back up and they are not happy. Eating lots of food on the bike is good.

1 pm: Flats feel good and I ma keeping good time. Hey wait there goes my friend Mark from Mooseman. I wanted to chat for a bit but it bathroom time again, wow this is getting on my nerves.

2 PM: Just before heading up the hills again I feel like I want to just get off my bike and sell it, first mental obstical of the day really gets the self talk going n a bad direction. I took a 5 minute break, chow some serious food and am now ready to climb and get this 112 mile ride done.

3 PM: Bike done and in T2 my legs are working still, holy crap I can still move around. Time for running shoes, hat and sunglasses. It was raining before and now its sunny, massive changes in weather up here in the hills. As I exit T2 I see the family and everyone looks so amazingly happy and awake, have I said how much Team Kris ROCKS?

4 PM: It took 3 miles to get my legs to slow down and now I have a comfortable pace that I am confident will last me the whole race without bonking and having to walk it off.

5 PM: Mile 11, who put this huge hill into town? It’s not killing me right now, but all I can think of is how hard it will be when I have to do it again at mile 24. Yuck, just walk and smile and say thank you to the people who came to cheer us on.. I get to see my family twice on the turn around and am feeling strong again.

6 PM: Running 9:30’-10:30 in between aid stations and walking all the hills and stations for rest, just keep moving and keep smiling is the thoughts in my head.

7 PM: feels better to run, but walking the hills has become necessary to get the job done, stick to the plan and make this happen.

7:30 PM Here comes that hill at mile 24 again and it just a nice walk to the top of the second of three peaks . Just after I started to run I see my family and this gives me all I need to run to the top. Just two more miles to go, out and back along the lake and this is all over.

7:45 lost track of time but I am sure I am not breaking 13 hours so I just settle in toa slow jog so I can finish.

7:53 As I turn into the stadium, I see my family first and am feeling like 100% again, then I see the clock at 12:54 and am going to finish in under 13 hours. Over the loudspeaker I hear, Kris Kaplan of Lexington Mass, YOU ARE AN IRONMAN.

8 PM: Found my family quick and got to get some serious love, I am an emotional mess of joy and just loose it with the sweat loving hug from my wife. This was awesome. Two weeks ago, I would have said never again, now I can’t wait to do it again.

Dreams do come true

2010-08-14T09:38:00.000-07:00

In the weeks 8 weeks that led up to Lake Placid Ironman, if you had pulled me aside and asked me face to face how ready I was, you may have gotten a bit of hesitation from me. Going into that final stretch of build was a difficult one for sure. Right after Mooseman, a trainer that I was training hard with and set to run the race with decided she had had enough of long distance stuff. The last 4-6 weeks prior to the taper were 20+ hour workout weeks with 6-7 hour long rides on Saturdays followed by an hour long run and 12-20 mile runs on Sunday that took another 2-3 hours. There is no complaining at all, just hard to do by yourself after having someone right there with you. You race alone, so train alone is what a few people said. You race without music, so train without music. Wow some of these people are really hard core.

I made it to race day with no issues, I had great family around me, I was staying a great place and I had great wordsof encouragement from my coach about all the hard work coming together. Race day was simple, follow the plan.

For me if I have a plan, then amazing things can get done, short of a well written plan and I am all over the place. I woke at 3 am and felt great. I had called it a night sometime around 8pm the night before. At 3 am I started eating pre race food and the goal was to get about 2000 calories in me to fill up the tanks. I drink perpetum, eat hammer bars and a bagel or two with some orange juice.

Bags for the race are all packed, bike was dropped off along with bike gear bag and run gear bag the day before. No transition bag needed for Ironman races as each T has its own plastic bag with all of your needs in it hanging there in transition. I did have to bring my race number and stick it in the bag on race day morning.

I put on my tri shorts and shirt and then some warm dry clothes to hang out in until race time, after a cup of coffee, Kimberly and I head down to town in the hotel shuttle. We got there way to early so we headed back to the hotel, grabbed the truck and drove ourselves down so they would have a car to keep stuff at near the course. We got the second to last space and just in time.
Numbering was quick and easy, good thing I had Kimberly with me as when I was asked my number, I gave the wrong one and quickly got corrected. Now its time to just sit and relax and let the crowds start to form. Maybe next time we wont go so early.

At 630 ish I head to the water entry, luckily I see the rest of my family and get to say hello and give the kids kisses before I start. I am in a zone at this point and trying to stay focused on one theing and one thingone,

the first big buoy in the water. That is where I

amswimming to and nothing else matters. Iwas going to let the race start and hold back for a minute or two to let the 3000 plus swimmers clear out a bit, but the adrenelin kicked into full speed and off I went about 50 yards back from the start line.

Swimming for that first buoy that was ½ mile out was like getting in line for the train at penn station, only there was a lot more water. I got kicked in the eye, punched in the side, kicked in the side and had my feet grabbed. The worst is when I was coming up for a breath at the

end of a stroke and someone right next to me is starting his stroke with his arm hooked on my head and shoving it back under the water. Goodtimes for sure. I did not panic, ya can’t stop or you get run over and I decided I was just going to swim my race, stroke at my pace and go where I needed to go. The first 1,2 mile lap was faster than I expected, coming out of the water to run the beach at about 35 minutes. I felt confident and was very confortable with what was going on around me. Now back into the water and do it one more time. Second lap was a bit slower than the first, but I came out of the water around 1:15, got my wetsuit pulled off and was off and running to transition. I saw Rob pointing to where everyone was and I waved in that direction. I did not see anyone however and was just hoping they saw me. They all traveled a long way and I wanted to give them a good show.

T1 was not rushed at all, I relaxed and made sure I had everything I needed for the long 112 mile ride ahead of me. I was told they get your bike for you, but I came out of the water and T1 with a big pack and had to get it myself. Loaded with nutrition, gloves on, helmet on, shoes on and bike ready to go. Off we went to the familiar bike course and everything felt awesome. I had a plan to ride to a power number for each lap of the race. 190 for the fist 56 miles and 200 watts for the second and I am quite sure I came very close to those numbers. Maybe when I get a new power cord and usb devise fro my garmin, I will know just how well I did. My fors

t bike split was fast, felt great, but I knew I had to back it off a bit to save some leggs for the marathon. The 9 mile climb back into placid was comfortable and not too taxing for the first loop and i was starting to realize that I was realy going to get this done today. Just under three hours for the forst loop and I pulled into town, I stopped quickly to give kisses to my family as that always gives me an extra boost and off I went into the second loop.

The most common question in the past week or so has been what is was the toughest part and it realy came around hour 4.5 ish on the bike, you pass a sign that says mile 90 and quickly do the math that there are only 22 miles left, but most of them are up hill. It was all I could do to just keep peddeling, know ing that when I got back to the corner of (N and 86 to make that right hand turn there was nothing but climbing infront of me and the reward for each climb is another. I stopped, used the bathroom, ate some food and re-filled all my bottles and was quickly off and ready to get it done.

Climbing the last 11 miles back into town was more just a long slow ride than hard work, I didn’t want to stand and grind it out, I wanted to save my leggs for whatever they could give me on the run. It took me 6 hours and 20 minutes to finish the ride and I came off the bike with some solid leggs that seemed to be much better than I expected them to be.
The run started out faster than I was comfortable with, after getting past the downhill out of town, my legs were firing fast and it was all I could do to get them to slow, sadly I could not get them to fire fast again after I slowed them. The plan was to run 10:30 and I was not sure that I was going to be able to run the whole thing. I had convinced myself that I would run as long as I could and if 13 miles were covered it would not ne the worst thing to walk the rest.

My coach had given me a solid plan and it had done me well so far, so I just stuck to it and gave it a go. I settled into a 10:30 pace and decided I would walk all the steep hills and all the aid stations. In between each aid station was a mile marker so it seemed that every ½ mile I was getting a reward and that kept me going.

I got passed by these uber athletic types and or young hot and very fast girls who in turn created an opportunity to pick up the pace to enjoy the show a bit longer. I kept my legs moving in a run the entire time aside from the stations and hills and felt strong the entire way as I looked every volunteer in the eyes and thanked them for all their great work today, high fived every little kid that had his hand held out and smiled at everyone. The energy of the crowd was inspiring and great fuel, those cowbells really keep you going.

At mile 24 is the nasty hill climb back into town, heartbreak hill in Boston has nothing on this climb and I for sure walked every inch of the steepness, as soon as I started running again I saw my family for the last turn before the out and back, I was going to finish this race and I was going to do it right at the numbers I thought. The smile on my face was reduced to some tears, the legs were just doing their job of firing right, left, right left and it was less than one mile to go and it was so amazing hearing the crowd cheer. Coming down the last hill and turning into the finish areana was over the top and awe inspiring, I caught sight of my family and then turned to see the finish line, holy crap the clock say less than 13 hours and in 20 yards, 10 yards, 10 feet right now, Kris Kaplan form Lexington, Mass……… You are an Ironman.

When is the next one?????

why email sucks !!!

2010-06-29T12:12:00.000-07:00

First there is this group of people driving around looking down at there smart phones at every opportunity they can?

Next there is the fact that only 10% of what you are trying to say comes across in the written word. 55% is lost when there is no body language, 35% is lost without tone.

Then there are those that are just walking around and doing the same, they even do it while they are talking with others. It seems that the tighter you are with someone the more likely they are to be glued to that email reading while you are around.

Workers are in their offices, responding to every email as they come in, how is it that they are actually getting any real work done?

There is tons of data out there that supports how unproductive email has actually made the work force, but that is not the big point.

First we had telephone break ups. Then some even went so low as to do it on the voice mail. The TMZ crowd will most likely text a break up and soon its not just going to be in a tweet, but in a re-tweet. There was even a movie with George Clooney, Up in the air where he went around the country firing people as an outsourced agent.

What is happening to people, when did the woosification of America hit us all so hard, we have become a bunch of passive aggressive maniacs and this needs to change.

Last night I got fired from a vendor that I have done business with on and off for 10 plus years, we have done more than 5 million dollars in business together and communication has been quite regular on the phone. An email came to me and here is the copy.

Kris,

Give me a call when you get a chance. I need to talk with you. We here at _________ after much deliberation and tossing and turning over the decision, have decided to give our 30 day notice. This has been a very hard decision. I really wanted to get the team to make the decision before the web meeting tomorrow and am sorry I am so late getting to you today. It would be very unfair for us to run thru the training and then come back with the final decision. Please give me a call and lets make it as easy as possible for all to transition out.

Thanks,

America, please never ever do this to someone. Get on a plane, skype them, pick up the phone and do it like a human being. Grow up, look up and do it like a man.

What are you Outsourcing ?

2010-06-28T07:41:00.001-07:00

Today I tried to teach my 6 year old son about outsourcing and here is the scenario around a deal I made with him.

He gets an allowance of 5 dollars a week in an effort to teach him about the value of money and how to save for the things he wants. It's his money to spend as he wishes and he is not parting with any of it as of yet. He wants to get a really expensive Star Wars LEGO set and it has to come from his own doing. I also want him to learn to tie his shoe, but just don't have those patients for teaching.

The deal is that if he learns how to tie his shoes and does so for a week on his own then I will take him to the LEGO store and get him whatever one thing he wants except the Millennium Falcon or the Death star.

I told him to offer his camp counselor 20 bucks if he could teach him how to tie his shoes and if he could learn how to do it, I would take him to the LEGO store. His eyes lit up and I am sure it will be the first thing he asks next week when he goes to camp.

Wins:

Matthew saves about 50-100 bucks of his money and gets the toy he wanted.
I save the few patients I have.
The counselor makes 20 extra bucks.
The economy is that much stronger.
Matthew will be so proud of what he learned.
No more tying shoes for me.

I can hear the naysayers already, but the point is that outsourcing the small stuff can be cheap and easy and the end results can be far better off than if you did the yourselves. Think about all the time you can save to tackle some of the Big Dreams in your life. Don't sweat the small stuff, stay focused of the Big Dreams and all of it is possible.

Thinking about outsourcing? Try Odesk or Elance.

Peace out.

Kris

How much can i get done in one year?

2010-06-21T12:59:00.000-07:00

I am sure there will be plenty added to this list and I will update on a regular basis as one more form of accountability. This years EO/EMP 2nd year class was an amazing 4 days of learning, sharing, inspiration and so much more. It was as if we had not been apart for a whole year and that our relationships had all grown along as they would if we were together for the entire time apart. There is a mix of personal and professional goals on this plan. The idea is not to see if it can get done, it's to get it done and return back for graduation year in a much better position than this year. It was humbling to see how much so many got done as it related to the program and i am truly inspired. So here goes.

2010/2011 Get it done list Kris Kaplan

o Write and publish Mission/Vision/Values
o Write and publish Painted Picture
o Finish and distribute and implement One Page Plan @ KCO
o Go see All Top Customers
o Define and publish Bucket Program for Priorities
o Complete first dvd set of learning French
o Maintain QuickBooks in real-time 100% of the time.
o 13.1 pace down to 7:30”s
o Add 2 additional A-List Vendors
o Hire 2 Additional sales reps
o Get 100% alignment with Reps and all goal management
o Family plan worked out (use 3 big questions, from Lencioni’s book)
o Outline for a Book
o Outline for a speech/program
o NDA agreements in place with all reps and vendors and to all prospects
o Master Listening Skills
o Launch new website
o Set up hootsuite for posts and tweets
o Reports and programs @ KCO defined and published and placed in calendar
o BOOKS: Dan Pink, Roy Spence It’s not what you sell…, Peak by Chip Conley.

How many things do you have to do?

2010-06-07T13:16:00.000-07:00

I hear everyone tell me all the time that they have too much to do, too many things to get done, to many people to see and never enough time. It's like it's some fricken ego trip for them to share how busy they think they are. I am never impressed in the slightest. There is a saying that I really like and it goes something like this. stupid people talk about others, average people talk about things, great people talk about ideas and what is possible.

Make room for the possible and get some of that shit done, would ya. My guess is that you have so much more to offer and experience in life, and here are some tricks that should help in the process. Try a few, they just might work.

Top Five’s At the start of each day (or the night before) highlight the five most important things you have to do in the coming day. Do them first. If you get nothing else accomplished aside from your top 5’s, you’ve still had a pretty productive day.
Big Rocks: The big projects you’re working on at any given moment. Set aside time every day or week to move your big rocks forward.
Inbox Zero: Decide what to do with every email you get, the moment you read it. If there’s something you need to do, either do it or add it to your to do list and delete or file the email. If it’s something you need for reference, file it. Empty your email inbox every day.
Early bird gets the worm: Add a productive hour to your day by getting up an hour earlier — before everyone else starts imposing on your time.
One In, One Out: Avoid clutter by adopting a replacement-only standard. Every time you but something new, you throw out or donate something old. For example, you buy a new shirt, you get rid of an old one. (Variation: One in, Two Out — useful when you begin to feel overwhelmed by your possessions.)
Brainstorming: The act of generating dozens of ideas without editing or censoring yourself. Lots of people use mindmaps for this: stick the thing you want to think about in the middle (a problem you need to solve, a theme you want to write about, etc.) and start writing whatever you think of. Build off of each of the sub-topics, and each of their sub-topics. Don’t worry about whether the ideas are any good or not — you don’t have to follow through on them, just get them out of your head. After a while, you’ll start surprising yourself with some really creative concepts.
Ubiquitous Capture: Always carry something to take notes with — a pen and paper, a PDA, a stack of index cards. Capture every thought that comes into your mind, whether it’s an idea for a project you’d like to do, an appointment you need to make, something you need to pick up next time you’re at the store, whatever. Review it regularly and transfer everything to where it belongs: a to do list, a filing system, a journal, etc.
Get more sleep: Sleep is essential to health, learning, and awareness. Research shows the body goes through a complete sleep cycle in about 90 minutes, so napping for less than that doesn’t have the same effect that real sleep does (although it does make you feel better). Get 8 hours a night, at least. Learn to see sleep as a pleasure, not a necessary evil or a luxury.

Smart Goals: Specific, Measurable, Attainable, Realistic and Timely.
Eat the Frog: Do your most unpleasant task first. Based on the saying that if the first thing you do in the morning is eat a frog, the day can only get better from then on.
80/20 Rule/Pareto Principle: Generally speaking, the 80/20 Principle says that most of our results come from a small portion of our actual work, and conversely, that we spend most of our energy doing things that aren’t ultimately all that important. Figure out which part of your work has the greatest results and focus as much of your energy as you can on that part.
What’s the Next Action?: Don’t plan out everything you need to do to finish a project, just focus on the very next thing you need to do to move it forward. Usually doing the next, little thing will lead to another, and another, until we’re either done or we run into a block: we need more information, we need someone else to catch up, etc. Be as concrete and discrete as possible: you can’t “install cable”, all you can do is “call the cable company to request cable installation”.
Slow Down: Make time for yourself. Eat slowly. Enjoy a lazy weekend day. Take the time to do things right, and keep a balance between the rush-rush world of work and the rest of your life.
Batch Process: Do all your similar tasks together. For example, don’t deal with emails sporadically throughout the day; instead, set aside an hour to go through your email inbox and respond to emails. Do the same with voice mail, phone calls, responding to letters, filing, and so on — any routine, repetitive tasks.
Covey Quadrants: A system for assigning priorities. Two axes, one for importance, the other for urgency, intersect. Tasks are assigned to one of the four quadrants: not important, not urgent; not important, urgent; important, not urgent; and important and urgent. Purge the tasks that are neither important nor urgent, defer the unimportant but urgent ones, try to avoid letting the important ones become urgent, and as much as possible work on the tasks in the important but not urgent quadrant.
Handle Everything Once: Don’t set things aside hoping you’ll have time to deal with them later. Ask yourself “What do I need to do with this” every time you pick up something from your email list, and either do it, schedule it for later, defer it to someone else, or file it.
Don’t Break the Chain: Use a calendar to track your daily goals. Every day you do something, like working out or writing 1,000 words, make a big red “X”. Every day the chain will grow longer. Don’t break the chain! That is, don’t let any non-X days interrupt your chain of successful days.
Review: Schedule a time with yourself every week to look over what you’ve done that week and what you want to do the next week. Ask yourself if there are any new projects you should be starting, and if what you’re working on is moving you closer to your goals for your life.
Flow: The flow state happens when you’re so absorbed in whatever you’re doing that you have no awareness of the passing of time and the work just happens automatically. It’s hard to trigger consciously, but you can create the conditions for it by allowing yourself a block of uninterrupted time, minimizing distractions, and calming yourself.
Do it Now: Fight procrastination by adopting “do it now!” as your mantra. Limit yourself to 60 seconds when making a decision, decide what you’re going to do with every input in your life as soon as you encounter it, learn to make bold decisions even when you’re not really sure. Keep moving forward.
Time Log: Lawyers have to track everything they do in the day and how long they do it so they can bill their clients and remain accountable. You need to be accountable to yourself, so keep track of how much time you really spend on the things that are important to you by tracking your time.
Personal Mission Statement: Write a personal mission statement, and use it as a guide to set goals. Ask if each goal or activity moves you closer to achieving your mission. If it doesn’t, eliminate it. Periodically review and revise your mission statement.
Reverse Engineering: A planning strategy that works from the goal back to your next action. Start with the end goal in mind. What do you have to have in place to accomplish it? OK, now what do you have to have in place to accomplish what you have to have in place to accomplish your end goal? And what do you have to have in place to accomplish that? And so on, back to something you already have in place and/or can put in place immediately. That’s your next action.
Tune Out: Create a personal privacy zone by wearing headphones. People are much more hesitant to interrupt someone wearing headphones. Note: actually listening to music through your headphones is optional — nobody knows but you.
Write It Down: Don’t rely on your memory as your system. Write down the things you need to do, your schedule, anything you might need to refer to, and every passing thought so you can relax, knowing you won’t forget. Use your brain for thinking, use paper or your computer for keeping track of stuff.
Gap Time: The little blocks of time we have during the day while waiting for the bus, standing in line, waiting for a meeting to start, etc. Have a list of small, 5-minute tasks that you can do in these moments, or carry something to read or work on to make the most of these spare minutes.
Single tasking: We like to think of ourselves as great Multitaskers, but we aren’t. What we do when we multitask is devote tiny slices of time to several tasks in rapid succession. Since it takes more than a few minutes (research suggests as long as 20) to really get into a task, we end up working worse and more slowly than if we devoted longer blocks of time to each task, worked until it was done, and moved on to the next one.
Habits: Habits are as much about the way we see and respond to the world as about the actions we routinely take. Examine your own habits and ask what they say about your relation to the world — and what would have to change to create a worldview in which your goals were attainable.
Triggers: Place meaningful reminders around you to help you remember, as well as to help create better habits. For example, put the books you need to take back to the library in front of the door, so you can’t leave the house without seeing them and remembering they need to go back.
Un-clutter: Clutter is anything that’s out of place and in the way. It’s not necessarily neatness — someone can have a rigorously neat workspace and not be able to get anything done. It’s being able to access what you need, when you need it, without breaking the flow of your work to find it. Figure out what is “clutter” in your working and living spaces, and fix that.
Visualize: Imagine yourself having accomplished your goals. What is your life like? Are you who you want to be? If not, rethink your goals. If so, then visualize yourself taking the steps you need to take to get there. You’ve got yourself a plan; write it down and do it.
Tickler File: A set of 43 folders, labeled 1 – 31 and January – December, used to remind us of tasks we need to do on a specific day. For instance, if you have a trip on March 23rd, you’d put your itinerary, tickets, and other material in the “March” folder. At the start of each month, you move the previous month’s folder to the back. On March 1st, you’d transfer your travel information into the “23″ folder. Each day, you move the previous day’s folder to the back. On the 23rd, the “23″ folder will be at the front, and everything you need that day will be there for you.
To Don’t List: A list of things not to do — useful for keeping track of habits that lead you to be unproductive, like playing online flash games.
Templates: Create templates for repetitive tasks, like letters, customer reply emails, blog posts, etc.
Checklists: When planning any big task, make a checklist so you don’t forget the steps while in the busy middle part of doing it. Keep your checklists so you can use them next time you have to do the same task.
No: Learning to say “no” — to new commitments, to interruptions, to anything — is one of the most valuable skills you can develop to keep you focused on your own commitments and give you time to work on them.
Un-schedule: Schedule all your fun activities and personal life stuff (the stuff you want to do) first. Fill in whatever time’s left over with uninterrupted blocks of work. Write those into your schedule after you’ve completed them. Reward yourself after every block of quality, focused work.
Purge: Regularly go through your existing commitments and get rid of anything that is either not helping you advance your own goals or is a regular “sink” of time or energy.
One Bucket: Minimize the places you collect new inputs in your life, your “buckets”. Ideally have one “bucket” where everything goes. Lots of people experience an incredible sense of relief when everything they need to think about is collected in one place in front of them, no matter how big the pile.
50/30/20: Spend 50% of your working day on tasks that advance your long-term, life goals, spend 30% on tasks that advance your middle-term (2-years or so) goals, and the remaining 20% on things that affect only the next 90 days or so.
Timer: Tell yourself you will work on a project or task, and only that project or task, for a set amount of time. Set a timer (use a kitchen timer, or use a countdown timer on your computer), and plug away at your work. When the timer goes off, you’re done — move on to the next project or task.
Do Your Worst: Give yourself permission to suck. Relieve the pressure of needing to achieve perfection in every task on the first run. Promise yourself you’ll go back and fix any problems later, but for now, just run wild.
Put it in your calendar: Schedule time every week or so just for you. Consider the state of your life: what’s working? What isn’t working? What mistakes are you making? What could you change? Give yourself a chance to get to know you.
Make it Happen.

Anything is Possible

2010-04-12T11:55:00.000-07:00

Make it Happen.

This was the theme for the first quarter at Kris & Co. and while now in the middle of Q1 reviews with sales reps, it is clear that many reps did make it happen.

Make what happen? Business growth? Personal growth?, Family Growth? It’s up to you what you want to work on and this simple exercise is all that was needed for me to help start to Make It Happen.

I need to visualize something before I can put an ounce of energy into it, but when I can see it, smell it, taste it, and almost have myself convinced that it is already so, It is then that I am ready to go make it happen. Prior to meeting Cameron, I had no means of putting all that to paper and it was two things he taught me that have been very powerful indeed.

The Painted picture is a look at my life three years from today and it goes a little something like this. Pick a day, any day and separate yourself from the world. No cell phones, crackberrys, ipads, or any tech for that matter. Pick a place where you can be by yourself. My favorite is the rock on the ocean in Magnolia, MA and start writing.

Here are his suggested parts of your business to take a look at and what they will look like three years from toady in your perfect world.

1. Overall Vision 2. Brand Presence 3. People, Culture, Values & Spirit 4. Leadership 5. Profitability 6. Communication 7. Customer Service 8. Measuring & Monitoring Growth 9. Image 10. Media 11. Systems 12. Mentors, Board 13. Success.

What do each of these areas look like. Spend some time to visualize each of these and describe it as best you can.

Simple, there you go. That is where you want to be in three years. You saw it, felt it, touched it and almost have yourself believing that it is already so. Now you need to Make it Happen. That plan is for another day………… stay tuned.

Love my Garmin

2010-04-07T11:51:00.000-07:00

Love my Garmin forerunner 310 xt

When I started working out, I bought myself an inexpensive HR monitor that was good for spin class, some outdoor riding and early running. As time went on, I wanted to pace myself on the runs, I wanted to see where I had been, I wanted to know how much power I was pushing on the rides and I wanted to be able to share this info with my tri coach.

I tried a few watches and after returning them all , My lovely wife bought me the forerunner 310xt for my birthday in 2009 and I have loved it ever since. The thing I love about it more than the billion things it does is the ease of use. If apple were to make a great tri watch, here it is.

I added the cadence/speed sensor for my bike to track pedal rotation and to get speed while on an indoor trainer for the winter months.

I ride to my power number or to my heart rate number as part of my training sent to me by Michele on trainingpeaks.com and I can upload the data after a workout for her to see how well I am doing. No cheating allowed when all that data is reported.

I love the multisport mode. During an event I can start the timer at the start of the swim, hit the lap button when I leave the water, hit it when I leave t1 and so on and have all my splits recorded. Some smaller events only give you swim/bike/run splits and not T times.

There are tons of features I don’t use yet and I am glad there is stuff to grow into. As a gadget guy who has the have the next best, this little guy has me taken care of for a longtime.

20 miles made simple

2010-04-05T13:03:00.000-07:00

The two weeks leading into this run were riddled with self-doubt and lots of self-talk. It was like uncontrollable chatter up in my head when I thought about it. All I could think was how hard it was going to be to finish all 20. I had resigned that I needed someone to run with me and if it were not for that weekend being Easter, I am sure I would have found more willing participants. The plan was to run the first 20 miles of the marathon course. I had been running the last 15 or so miles on the course in the prior weeks and wanted to become familiar with the rest of the course before Marathon day.

Well Saturday morning came and I was going to take this challenge on all by myself. You race by your self, so why not train by myself. I decided that the 1 hour drive out to Hopkinton was not necessary for my wife to make to drop me off and that I could make a route around our town that would be just as good. I woke up a little before 7 and started to visualize the entire run. The plan was to eat a little, get calmed down and try to get out the door around 8. Like a Swiss watch, I was out the door at 8am and on my way. I had my fuel belt filled with two bottles of heed and two bottles of perpetum along with 2 raspberry hammer gels for some extra calories. I had my Garmin fully charged and my ipod filled with workout tunes to keep me going.

The first mile for me is always a mental challenge, no matter how long the run is. Every step I take I tell myself to stop, every step is a struggle, but after a few minutes I settle in and am off to the challenge. Around mile 1.5 mile mark, I started to think about what words of advise I had taken from my coach, “follow your numbers” she had given me a plan based on all my training and results and the plan would take me through the entire run. I quickly settled into what was a slower than average pace, I even found it hard to pick up the pace at times. I got passed by people that clearly should not be running faster than me, but all I could think was, stick to the numbers and because I have an ego I also thought “yeah how far have you gone already, and are you doing 20 today?” I am big with self-talk and it never shuts off.

At 10 miles I passed the Boston Sports Club in Lexington, MA and I stopped in for three bottles of water and a quick stop. When I left, I felt all new and refreshed like I was just starting my run.

Each passing mile on the Garmin was inspiring as it was one closer to seeing 20 and that was the goal for the day, it was all about sticking to the fundamentals and doing what I knew. I was going into places that I had never been before and needed to stick to the plan and follow the steps, follow the plan and look at the metrics often to adjust when necessary. The real goal for the day was following the plan and enjoying the journey and while that goal seemed to be the easy part, it was that which carried me and helped to make 20 possible.

My head was not there at first , it was full of doubt when I looked at the whole picture. I kept it as simple as just run to my numbers and follow the plan, it became amazing what I was able to accomplish. Don’t let my head get in my way was the lesson today. Break down any goal to it’s lowest common denominator and master that basic skill, even if it is as simple as right foot left foot, repeat.

This whole training thing has done so much more for my personal life, my family life & my business life than I ever expected. It truly is amazing to see what is possible in all of those areas when you have a plan and stick to it.

Oceanside 2010 Lessons Learned

2010-03-31T17:22:00.000-07:00

Ironman Oceanside 70.3 Saturday March 27, 2010

Thursday 25^th: Landed in LAX around 11 am and drove right to Oceanside to check out the expo and register for the event. Red flags were up on the beach so we skipped out on the ocean swim to test the 58 degree waters. Drove back to Marks in Newport Beach and put my bike together and relaxed. Had pasta with spicy sausage in it (probably not my best meal choice) I think I had not only seconds, but thirds as well as desert.

Slept for 8 plus hours, slept great.

Friday: breakfast was two large cups of coffee along with a peanut butter and strawberry jelly bagel with a banana. Went on a 20 easy ride followed by a 20 minutes easy run. Eric shipped his bike UPS and as of noon when we were planning on leaving, it had not arrived. Don’t ship your bike, use of use a bike box and take on the plane with you. Eric stayed behind and met us there later. We packed our night & tri bags (forgot my HR strap and borrowed one) and headed to Oceanside to check out the expo again and check into our local hotel right next to the start line. Travel lodge baby. Legs up for a while to relax and then out with the boys for dinner.

Early great pasta dinner with the guys at Rosina's. What a great place and full of amazing food, don't ask for the salt however. Stopped at local coffee shop on the way back to the room for morning coffee that we would heat in the microwave, good choice. Had a cup at night to see if I could get my gi tract moving, but no luck. Mixed up my nutrition for race day and cooled it in the fridge.

9 pm in bed and sleeping quickly after.

Saturday, race day:

Woke at 3 AM to drink my 3 small bottles of ensure and eat my Erin Bakers cookie along with my big cup of coffee. I then relaxed and slept till 4 AM and left at 4:30 to go to set up bike and transition station. Tried the bathroom, but no such luck before I left the hotel. After set up, I tried the porta-potty and just a little came out, blocked up and expecting that during the run I will stop for a good clearing and all will be fine. Why does this bathroom thing torment me before every race? I guess if it were not that, it would be something else. Oh to run a race without these issues, I would be so much better at the sport.

While setting up I drank a bottle of Heed to keep up my water and electrolytes. I have one more Heed on the bike and two bottles of perpetum each with @ 520 calories of carbs and some protein and ready to go. 300-400 calories per hour on the bike is the target intake.

Swim: 58 degree cold water that woke you up quick, started in early wave at 7am sharp. Swim felt great, I was not working hard and had a lot more to give. I just wanted to finish and be strong for the bike and run. At the ½ way mark and turn for home I decided to kick it into gear and within two strokes my left calf cramped. Once I realized I was not going to drown and that I could still stroke and kick with one leg, I was back headed to the dock at that slow comfortable pace. Leg started to feel better around the dock and there was no issue running from the water to my bike, so all was good. Finished with about 100% energy level and felt very strong. (need to do some heads up swimming for sighting, I slow a lot to look around and need confidence in my direction while under full stroke)

T1 felt good, great layout( might be a good place to down some GU next time) would be a goodtime to slam down some heed also that I don’t have to carry on the bike.

Bike: 56 miles of awesome views. Felt strong from the start. I kept seeing 220 -230 on the watts meter and was afraid to go to the next lower gear, next time I will try that. Hills were monsters, but I kept bike in low gear and stood half the time. I felt very strong on the climbs and not at all winded when I got to the top. Damn can you get some good speed on the down hills, 40 plus MPH without having to pedal much. Gotta love weighing 205 on the down hills. I started to feel gassy around mile 35 or so and knew I was in trouble. At mile 47 after the last downhill and just after the last aid station I stopped and used the porta-potty. 7-8 minutes later I emerged feeling better, I think I got it all out. This killed my killer bike split and there was only 10 miles left so no need to push hard. I rode around my target I think for the last 10 miles and felt great coming into T2.

T2; Legs felt a bit cramped on the bike when I tried to stretch them around 35 miles, but now they felt fine.T2 was smooth( race number came undone as I forgot the plastic things for the Fuelbelt) Once again some extra heed would be good at T’s. On my way out of T2 I stopped for another quick bathroom break and was off in good time.

Run: started off great and felt awesome. 4 minutes in my right thigh began to cramp and then my left. I stopped at the aid station for some drinks and was in more pain than I had ever been in. while bent over, my right hamstring cramped and I didn’t know what to do. Bending over made my thighs feel good, but standing made my hamstring feel better. I held on to a street sign pole for dear-life until the pain started to go away. The volunteers were awesome from what I can tell. It was all I could do not to pass out. I decided to go for a goofy looking walk. I was going to finish this race. About one mile into the run I had to go to the bathroom again and there was nowhere to go. I used the bathroom of someone’s beach house, there went another 8 minutes on the can. I am not sure it is safe to use that room yet, might want to let that air out for a week or so. At mile 2 I drank 2 cups of water and 2 of Gatorade and yes, I used the bathroom for the 3^rd time. This time for only about 5 minutes (21 total so far, for those that are counting). I stopped at every aid station for water and Gatorade in the same amounts. One more porta-potty left on the course for me to use, so when in Rome I went yet again (5 minutes, maybe 4) all cleared out now, feel sick as a dog, dehydrated, crampy and surprised I have not thrown up yet. I have seen Eric in front of me and figured he was about 6-8 minutes ahead of me with 4 miles on the run to go. I got nothing left to chase him down and really don’t want run hard and make myself have to use the same porta twice ( I know what happened in there a while ago). I ran ¾ of the run and walked ¼ to keep from pooping myself, good call.

All the training since November has really paid off and I felt great before during and after the race and am sure I will come back strong in June when I take on Mooseman 70.3 in NH on June 6^th and then Ashland Olympic on June 13^th.

Ironman 70.3 oceanside : 6:06 finish with 3 miles walked and 25 minutes of potty time. Lots of lessons learned

1. clear myself out 2 days before a race. (prepare)

2. add electrolytes to race day program.(feed)

3. follow bike watts plan for stronger run legs. (follow the plan)

4.ride run course to know where bathrooms are. (know where your going)

5. make check list for travel, race day and T setup. (written plan)

6. warn readers of my poopy talk ahead of time, sorry that was my experience.

Do you remember your first time?

2010-02-10T11:07:00.000-08:00

It was near the end of June 2009 that I was going to race in my first triathlon. I had went to sign up for a race in July, The Appleman, and found a few others that sounded like something I wanted to try. There was no rhyme or reason to what races I chose other than that they were all close to home. The next set of races that I signed up for were those that a friend was doing. At one point I had two races in one day with one in Salem Ma. and the other out in Greenfield. Maybe I could have used a little better planning and attention.

Up until the end of June 2009, I had been to spin class a number of times, I had swam in the pool for only 20 minute max. or a little over ½ a mile and I had run on a treadmill 3 miles a few times. I was convinced that my first race was something called a sprint that would be around a ½ mile swim, 13 mile bike and 3 mile run. It was not. A week before my first event, it dawned on me that I was racing in an Olympic length event and I started to worry a bit.

The days leading into the event I was taking Entrepreneurial Masters Program classes at MIT, a few of the guys in my class that week had done tri’s in the past and I got lots of info from all of them. None of which made much sense until after I had done a few races. Saturday night after our 4 day long session of time together we all went out on our last night to The Estate in downtown Boston dancing. I was out until around 2 am and had a race that was starting at 8 the next morning. I awoke around 6 to quickly get ready and be at the race around 7 am some 40 minutes away from my home. It was in the low 50’s and pouring rain out, and I was not sure what to expect.

I arrived on time in the parking lot and had no clue what to do, so I just followed what everyone else was doing. I got in line and got my race bag with numbers and stuff in it and went back to my car to get my bike ready. I really had to simply copy everything that the guy in the car next to was doing. Would have killed me to ask a few questions. Next I brought my bike over to the bike rack and transition area where I set it up just like I had learned to do on active.com as well as YouTube.

As race time was getting closer everyone else started putting their wetsuits on, I did not have one and I stated to panic a bit. Could I buy one, did someone have an extra? Could I rent one? There were none to be had and there I was alone in my speedo out in the pouring cold rain. Everyone started to walk away from the Transition area, so I put my dry clothes in my car and ran after them, wearing nothing but my Keen's a speedo and my pool goggles. Down to the lake was a ¼ mile walk down the hill and through the woods over some very rough terrain. There were 300 guys standing on the beach and three of us did not have wetsuits. I felt a sense of camaraderie with these two others that quickly went sour when I looked out at the lake to see where the buoys that we had to swim around were. Holy crap is a mile a long way. How was I going to be able to do this and how can I warm up quickly was all I could think about. The water temp was about 74 and that felt so warm and inviting, after getting in and swimming a bit I did not want to get out. I had to get out for a bit until my swim wave started. I was in the 40-45 year old wave, the second in the water the toughest group of all. These guys have been racing for years, they were all far more fit than me and I was now feeling like I was way in above my head. As the race was about to start for me, I got to the front and middle of my pack. All that I had read had said to stay in the back or off to the side. 100 or so yards into the swim I got swam over by one or two racers, I got kicked, I was out of breath as my body adjusted to the cold water and I would have jumped on an aide boat had there been one next to me. I stopped myself and let all the others swim by so I could get my bearings and senses back in order. I was determined to finish what I had started no matter what it took. I swam a bit, looked for the group and next buoy and kept going. Sometimes I was swimming freestyle and much of the time I was doing the breast stroke to save energy. I got passed by almost everyone, many of the waves behind me had passed me by but I just kept swimming after making the turn for home I knew I was going to finish and I was expecting huge cheers from the crowd for such an accomplishment. I am not sure what my swim time was but I was done and felt like I was totally beat and tired. I stumbled out of the water and found my Keen's to start my walk up to the transition area, how were all these others running at full speed up the hill, were did they get all that energy and endurance?

Once I got to my bike, I had got my breath back and was feeling a little bit better about what was in front of me. It was still raining but that didn’t matter. The first mile out of T1 was up a hill and took a lot out of me, I was thinking I was a strong rider and this was very humbling indeed. I managed my way around the 13 mile course and on the second lap my energy levels and confidence were getting stronger. I was not watching my heart rate, I was not watching my cadence, I was not watching my speed and I had no idea what it meant to watch my power. I just rode with all I had. As I passed what I believed to be another EO member I screamed EEEEOOOOOOO and kept riding feeling strong and secure. As I rolled down the hill into the dismount section I quickly realized I was in trouble as I hit the brakes only to realize I had not set them back on. I dropped my new shoes out of the peddles and came to a grinding sliding stop just passed the entry area and walked back to go over the timing mat. Getting of my brand new bike that was three weeks old and had only been ridden 2 or 3 times, I was shocked at how unstable my legs were. I had given it my all on my road bike and was very unstable on my feet. I got my running shoes on and everything else in order and had stopped long enough to catch my breath again. I didn’t even have it in me to be able to run all the way out of the T2 area before I found myself having to walk a bit. I had a mile straight up that same bike hill to go and that took me a good 20 minutes to do. I had been having knee issues that I now know to be IT Band issues and it was starting to contract and lock up, leaving me with just the ability to walk. I was going to finish this race even if I had too walk the remaining 5.5 miles. It was a long walk that had small bits on jogging in it some that lasted no longer than a few 100 yards. Every step I took while running was as painful as I had ever experienced, but there was almost no pain while walking. All I could think about the whole walk was the desire to run across the finish line. I walked back up to the top of that hill at the end and knew there was only a mile to go. A bit more walking and I would be in sight of those at the finish line. Kimberly was going to bring the kids and I had not seen them yet, I could not let the see me walking and I wanted to run so bad. I ran for a bot and it hurt quickly, I walked some more and the self talk just took over and was killing me. I had to dig deep and just look at the finish line that seemed so far away. All of a sudden I was running again and could feel nothing but truck loads of emotion, I was going to finish this race strong and run across that finish line. As I came to the line I saw my kids and wife, I crossed that line with a huge smile on my face and a lot of pain in my body. My wife was there and as I hugged her I just lost it and started to cry like a little baby, what an amazing experience, when can I do it again.

Tired, beaten down, sore and limping I was amazed to see others who had finished so calm and collected, some where getting on their bikes to ride home, others were playing Frisbee or just sitting around with family. I was just out of it and in another world and wanted a little bit of what they all seemed to have.

It was a few days until the IT band pain went away and at least a day until I was human and helpful around the house. With two young kids I am sure Kimberly was hoping I would have been a bit more helpful after the race and I was sure she was not going to be excited about the idea of another race.

Training has gotten better and race recovery has gotten better, but it has taken a lot of work and guidance from others that have been there before.

Never let the race day be the first time you have gone a new distance, always train longer and harder than you expect to go one race day.

Ask lots of question from those that have been there before, it is amazing how much info others with similar interests have to share and how exciting the sharing experience can be

Prepare your self for battle, with lots of rest and proper nutrition. These races take a lot out of you and simple things can make the race and after race experience much better.

Have fun.

Conquering the Ironman Longhorn 70.3

2009-11-11T17:28:00.000-08:00

From the moment I arrived in Austin, I knew this was going to be an amazing experience. I met up with Mike Ferranti and James Fitzgerald at the airport and they all piled into my rental, along with my three bags of luggage and huge bike box.

When we got to the Driskill hotel there was just enough time to drop off our bags in the room and get right to a pre-race meeting where 30+ from Team Titans were in attendance. What a great group of people from all over the country. All of the details of this weekend were coordinated by Justin and Jason Abernathy of Sureclick.com

The principals from Boulder Coaching Simon Lessing and Darren de Reuck, were our guests and coaches for the weekend. Simon is a five-time world champion Triathlete and Darren is a former professional runner. Their thoughts, ideas and insights into all aspects of pre-race training over the past few months--whether it was nutrition on the course or just knowing what to expect--were so very helpful.

Friday night consisted of a quick, early dinner and getting to bed around 8:30pm for a great night’s sleep.

On Saturday morning we all met at 9am for a quick swim, run and bike along with some bonding, networking and great interaction at the race site. Then it was time to see what the water was like, check out the run course and check to make sure our Nikes were in top condition. We got our bikes set up in T1, dropped off our running gear in the T2, and then checked out the vendors inside the indoor stadium where we would finish the race.

I visited the Koalla Massage tent and got my IT band stretched out and taped for race day. A special tape from Kinesio Tex is designed to keep the IT from contracting and it worked long enough for me to be able to finish the race. That evening, another early dinner with 40 racers and over 100 family members and supporters at the Spaghetti Warehouse in downtown Austin. It was so great having so many wonderful supporters around the whole weekend. After dinner it was right to bed for me.

On Sunday morning I woke at 4am, had my three bottles of Ensure along with a bagel and a banana. By 6am we were loading the car for the quick drive over to the arena where we would board buses to take us to the lake. It’s very dark in Austin at 6am. Final set up for bikes took place in the dark with the help of major lighting. Around 7am, we were all led out of transition to the waterfront where we enjoyed seeing a parachuter waving a huge flag to the sound of the Star Spangled Banner.

At 7:30am, the first wave of pros took to the water and the race was under way. My wave was 15th and not for another hour and ten minutes, so I relaxed on the grass as the waves went off one by one every five minutes. Seeing the pros coming out of the water with such a fast swim time was inspiring and such a humbling experience. Here I am in the best shape I have ever been in my life and these people are just machines.

Race recap: My wave started around 8:35am and I was calm and relaxed after sitting on the grass enjoying the energy all around me for a while. The swim was not my personal best, but I knew I wanted to come out of the water strong and I just did not push it at any point of the 1.2 miles in front of me. I came out of the water 39 minutes later and felt like I was 100% physically. There were wetsuit strippers all around me waiting to help get our wetsuits off, and although I truly thought I was functioning at full capacity, I probably wasn’t, since I asked some random guy to strip me rather than one of the beautiful women ready to do so.

I ran into T1 with all the confidence in the world, my wet suit and accoutrements put away. I then put on my bike shoes, helmet, sunglasses and ran to the area where we could mount our bikes and start riding. I was 100 feet into the ride when I remembered to put on my race number and GPS device that were dangling from my bike by a thread. Off I went for 56 very comfortable miles. I felt strong on the ride and had a great nutrition plan that helped me execute very well. I had two bottles filled with Perperteum, at 900 calories in each, along with an extra bottle of water that I knew I would replace along the ride a few times. I could have used a bit more electrolytes so I’ll have to adjust for that next time.

At one hour into the ride, I had covered a little more than 20 miles. My goal was 18 mph and I had an average of 20.4 MPH for the entire ride. I came in with a bike time of 2:45 and knew I had time to spare on my run to make my goal of a six hour race. My legs felt great, and I only have to thank my bike fit guy for this, Jay Courant of 53 Eleven in Arlington, MA.

My first mile of the run was over in just 8 minutes and I felt great, except for having to go to the bathroom, which made me start to clinch. I found a restroom on the course around 1.7 miles, and I stopped there for about five minutes. My mom, who was watching this online, said later she was concerned that something had happened when I didn’t move for five minutes. She wondered, “Why isn’t he moving?” “Did he fall and hurt himself?” I was fine, but the time stopped made my legs and IT band start to tighten and it was a grueling run walk for the rest of the remaining 12 miles..

At the 5 or 6 mile mark, I thought there was no way in hell I was going to make my time of sub 6 and I started to get a bit discouraged, however, all along the race course there were Team Titans supporters, and I could see other Team Titan racers. So, I dug deep to find my happy spot and worked through the pain. A sign on the road even said, “Pain is the feeling of fear leaving the body.” If that’s so, a lot of fear must have been leaving my body at that point.

Around the 7 mile mark with five more to go, I had 55 minutes to make my sub 6 and I started to think it might happen. How bad was I going to feel if I came in just over 6 hours? That five minute crap was going to haunt me! I dug in like I had never before, took all the water and Gatorade I could, dunked my entire head into a huge barrel of ice water and did whatever I could to finish strong and beat my goal. My gratitude to the Abernathy Brothers who I passed with two miles to go who said, “Go for it!” Thanks to Simon for being there at the last set of hills reminding me to walk fast on the ups and run the flats and down hills. Thanks to the crowd of over 100 Team Titan supporters who flew in from all over the country who were in our tent seconds before the finish line. What an amazing experience running by that tent and hearing all that screaming and yelling—now that’s what I call support.

Making the final turn with the finish line 100 feet away, I thought, “I did it, I am a ½ Ironman and I can do anything I set my mind to.”

Finding Balance

2009-10-21T13:21:00.000-07:00

How do you find time to do all of the things that you do? I’m talking about being around for your family, being a good husband, going to work, finding time for your hobbies and advancing yourself professionally? It’s definitely a tall order.

For a long time, I struggled with finding balance between my work and my personal life. I read a book called The Four Hour Work Week by Tim Ferris, and I also got a lot out of Cameron Herold’s painted picture philosophy, which basically requires you to “reverse engineer” your goals by first visualizing the end result, and then working backwards towards to achieve that goal.

But what really helped me the most in finding the right balance in my life was training. From first starting out to training for a sprint, an Olympic, two half Iron Man competitions, the Boston Marathon, and now Iron Man Lake Placid, I’ve learned how the discipline of training can help you prioritize your life, and eventually help you achieve a work/life balance that works for you.

The most important thing here is determining what’s important to you. No one can figure that out for you. So, take some time to consider your own personal “painted picture.” Where do you see yourself two or five years out? Then figure out what you need to do to get there.

Here’s an exercise to help you put it all in perspective: come up with a list of “non-negotiables.” These are the things that you are completely committed to in your life right now. I’d cap that list out at four or five items, but that’s really up to you and what your “personal bandwidth” is for commitment. Then come up with a list of priorities related to those non-negotiable commitments. By structuring your priorities within your commitments, you’ll get a clearer sense of what you have to do to make your dreams a reality and feel in control of your destiny.

Pedaling into the Unknown

2009-10-16T06:55:00.000-07:00

In January 2009, I weighed 230lbs, wore a size 40 waist, and felt completely out of shape. I’d been on the diet roller coaster for a while, filled with its own unique blend of highs and lows: I’d start by going to the gym and eating healthfully, and then I’d get out of the groove and “forget” to work out. Take that cycle and repeat it a bunch of times, and you’ll understand what my life was like for a long time. Not good.

The actual task of working out was never a problem for me, though. I’ve used a personal trainer many times in the past and was fully versed in the “ways of the gym” (sounds all spiritual, but eh, not so much). If I felt heavy, I’d string a few weeks at the gym together and drop 10 pounds. Still, there wasn’t anything guiding my workouts or serving as a foundation for motivation. All I was doing was reacting to weight gain and putting a temporary fix on the situation.

During the fall of 2008, the same approach of reacting pervaded my work, too. I’d sit at the computer responding to every email as it came in, chasing every issue that needed attention in nanoseconds of it rearing its head, without waiting to see if it fixed itself. I guess I was like so many out there, doing what I liked to do, but not loving it. I wasn’t taking control of the situation at hand. Business in retail after October 2008 had started to fall apart, just like every other part of the economy, so I thought it was even more reasonable to stick by the phones and handle crap as it came in. I was once again reacting to everything instead of making things happen.

During all of this, I continued to go to the gym. One day, a trainer invited me to try a 6 am “spinning” or cycling class on a Monday morning. The following week, as I drove in the dark to the class, I truly thought I’d lost my mind. I wasn’t sure what to expect. As an entrepreneur, you often take risks that feel like a shot in the dark, you drive towards darkness in the figurative sense a lot of the time—so how was this any different? Well, for starters, it wasn’t totally about business this time—it was about me.

I walked into the room where the spinning class was going to take place. Bikes were lined up with towels hanging over the bars and I ambled over to one and set myself up on it as best as I could, without asking for help. I got a weird look from a very cute girl who got on the bike next to me, and was sure that this was going to be a long class. Later I realized that everyone set up their own bikes and towels before class and I’d taken the bike reserved for her boyfriend or husband. I’d already broken the rules!

Class started and I pedaled. And I pedaled some more. I felt my throat get dry, my lungs get heavy, and my brain went into survival mode. Brief questions crossed my mind as I battled every imaginary hill, and they went something like this: Why don’t I have any water? Why are all these people so much more fit than I am? Why am I the only one not pedaling right now? Even though I had all these questions, my brain was focused on the task at hand. All of the other mental clutter floated away. All I could do was pedal.

I made it through my first spinning class. Despite the fact that afterwards I found myself on the couch in my office wondering if I was going to die from exhaustion, I felt good. My head was clear. And I couldn’t wait to try it again.