Long Hot Busy Summer!

Hello Readers!

I am sure most of you probably think that I have forgotten about my blog, but no I haven't I just have been extremely busy. Sometimes summer is the most difficult time to keep up on your exercise as it is so hot and humid outside. I want everyone to know I have not slipped up, I have been extremely busy with several events. I will say this may disappoint many of you but my training schedule didn't allow me the time to prepare for the 70.3 in Branson. I do still intend to run the sprint triathlon there that weekend but training for a 70.3 is almost like a second job. No worries it is still a long term goal of mine to complete and you will see future posts on my quest.

When I say I have been extremely busy this summer I mean it!! I have completed many great achievements for me the first and foremost being the Shawnee Mission Triathlon. I did the long course which was 1000 meter swim, 18 mile bike and 4.5 mile run on a day in KC which reached over 100 degrees. This event was extremely special for me as my mother was able to attend. This was the first distance event she has had the opportunity to watch and it meant the world having her there. My great friends Jen and Jeremy competed and were also there to cheer me on to my finish. Thanks also go to Marquita my boss who came out to support on a brutally hot day. I have also completed two other tri's this summer, one in Leavanworth and one in Cameron.

Triathlons are not the only thing which have kept me busy this summer, thanks to my "Y" friends I have gotten into biking. I competed in my first road race by doing a 32 mile ride around the city with my great friends. The "Y" folks also really helped me to push my boundaries with a 2 mile lake swim on the 4th of July. This was a great challenge and I was happy to accomplish this feat. With summer in full swing I have had to be much more creative in training as running has been near impossible due to the brutal heat but have no fear I will be back at it in full effect soon as I plan to do the Cerner 15K and be ready to pound a half marathon in a matter of two months.

This past weekend I aged another year, but I have not let that effect how I go about my life. This has just inspired me to continue to push my boundaries. This last weekend was pretty special for me though as I was able to celebrate doing the things that make me happiest with the people who make me happiest my great family and friends. Thanks to Jay for making it down from Iowa for a great round of golf, Ocean's of fun and then Dinner. Saturday the celebration continued as I competed in the Warrior Dash which is a 5K obstacle course. Lets just say this was totally crazy!! Then was the annual Dive 2 Survive Charity VB tournament which my team may not have won, but I can promise we had as much fun as any team!

As summer is near ending, I want to say to everyone reading continue having fun, exercise smart in this brutal heat. Most of all remember my slogan Life is Short, Live it Hard!!

Ryan

Very Busy Spring!!

Hello Readers!

It has been a very busy spring for me which has kept me from getting my updates out here more frequently. I figure I will try to keep you up to date with my latest happening and what has been keeping me so busy.

First thing was my first triathlon of the season in Ft. Leavenworth. This was a great experience for me. I ran the event with my good friends from the "Y" Chip and Joel. Both of them have provided me with great inspiration in targeting and hitting goals. The results of the race were extremely positive. I completed the course in a time of 1 hr and 23 minutes. The swim was a little bit short for my liking but fun nonetheless. The bike on the other hand was the most difficult 14 mile bike of my life. The hills on the base are absolutely insane. This all led to what is normally my strength which is the run. Lets just say I was so tired from the bike that my run was pretty weak. I won't complain as this is only the second time my 5K time has been recorded under 30 minutes but I was slow compared to normal.

With getting into Triathlons I have suddenly gotten very into biking. This is still by far the weakest part of my triathlon but it has been keeping me very busy as every weekend I ride around 25 miles with my friends from the Y. They have also gotten me into some mountain biking let me just say this is crazy and extremely difficult as well. I was told by Larry that 10 miles of mountain biking is equivalent to 20 miles of road riding and I believe this!! I challenge everyone reading this to get out and give either kind of biking a try the results are so positive and will help break up some of the monotiny of running.

Something else which has been keeping me extremely busy is my girls on the run coaching and other charitable work. This culminates this weekend with the 5K run. This experience has been as rewarding as I had hoped it would be. I work with 7th and 8th graders from Antioch Middle School in Johnson County. These girls have taught me a good deal about how to remain positive and truly appreciate life and all it has to offer. I hope that I have been able to be as good a role model to these young ladies as they have been for me. I am anxious to tear up the course with them on Saturday and see the excitement for many of them in completing their first 5K.

My Relay for Life team has had a few events and we have done a great job in raising money for the fight against cancer. We hosted a casino night the evening before Easter which raised over $1000. We will be having the annual walk on the first full weekend in June. My team's fundraising culminates with the annual Dive to Survive Volleyball tournament on July 30th. I am very excited as this is always a highlight of my summer.

As you can see time has been flying but I will do a better job of keeping people informed of all my progress. Next weekend I am finally taking a little time to catch my breath with a full weekend of R&R in Florida hanging out with Josh, Dev and my brother. Can't wait for the fun boys!!

Life is Short Live it Hard!!
Ryan

Achieving Goals, let the fun begin!

Hello Readers,

It has been a while since I have posted readers. I wanted to touch on one of the goals I had mentioned in my beginning of the year blog. I mentioned that my running has been getting better and better, well I achieved a great milestone goal that I had set early in the year. A personal goal of mine for this year was to break 2 hours on a half marathon. Last weekend with my girlfriend Joy, a great deal of my closest friends and my family out supporting me at Kansas City's Rock the Parkway Half Marathon I was able to achieve this goal. I crossed the finish line that glorious Saturday with a time of 1:57:51. This was a new personal best for me by over 8 minutes, which may not sound like much but in running time is an eternity. This averaged out to under 9 minute miles. If you consider even a year ago at this time I was averaging about 10:30 miles for my half marathon times this shows that hard work really does pay off. Every person has the ability to reach goals and limits that they may never have thought were possible.

Last week I worked out but for me took a week off to refresh my legs and get prepared for what will be the most difficult but most rewarding journey of my life. Yesterday began the official training for the 70.3 in September. My friends at the "Y" got me started with a nice long bike ride. This is by far the weakest part of my triathlon is the biking. Every Saturday or Sunday from now on I will be completing at least a 25 mile bike ride building to where I will be able to knock out over 50 miles rides easily. I will also begin biking to and from work when the weather permits. As readers I need all of your assistance making sure I stick with my training and help push me through any walls and road blocks I come across during the training.

In my title I mentioned let the fun begin, in the next coming weeks I will be posting about my Relay for Life team the NiteCrawlers. We will be hosting several events as a way to raise money for the American Cancer Society. Last year I was lucky enough to get to experience what Relay for Life is and have vowed to make this a part of my life every year. Cancer is a disease that has affected and will affect each of us in some capacity in our lifetimes. I will be sending an email out to many and placing a link on this blog in the upcoming weeks asking for donations. I know this has been a very tough economic year, but ask that if you can spare any sort of donation it is greatly appreciated by myself, my team and the American Cancer Society. I want to mention the first event we are hosting, it is Saturday before Easter we will be having a casino night at the Agriculture Hall of Fame in Bonner Springs. I will be working the Roulette table it will be a blast and if you have any free time that night I wanted to invite anyone and everyone out.

Happy Exercising this week, remember life is short live it hard!

Ryan

Helping a Good Friend

Hello Readers!

This week I wanted to focus in on charity. Many who read this know how important charity is to me and how much I like to be involved. My great friend Jen is need of some assistance from anyone willing to help. She is running the Boston Marathon in six weeks. She has been raising money for an incredible cause for the race. The cause is the Childrens Hospital of Boston. The race has provided a way for her to get donations that is extremely simple. I am putting the inforamation below but assistance from anyone is greatly appreciated. As a member of the running community I have seen how everyone is willing to bond together and assist people. This is a simple way to assist and help some great children. All donations mean so much and help a great cause.

Official Instructions:
As the official team sponsor of The Miles for Miracles Team, AT&T is offering a wonderful texting donation option! Supporter can text in $10 donations using their mobile phones by texting the word 4HOPE and then Jen's runner ID (RJ0153) to 20222 $10 will be billed to your phone bill and her fundraising account will be credited.

For those of you who are golfers, Jen also has another opportunity for you. She is putting on a charity golf tournament the second weekend in April. This tournament will be played at night at Minor Park which makes me happier because my game can't be any worse than it already is. Anyone interested in joining my team for this tournament contact me. If you are interested in creating your own foursome or just playing they are accepting solo players as well and will place you in a foursome. Contact me and I will forward your information to the proper people to get you registered.

In other updates concerning charity, I am super excited as this week begins my journey as an assistant coach. I found out the school I will be working with is Belinder Elementary School. I have taken a class and am ready to begin this journey. I must say I am a bit nervous as it very easy to give advice on a blog but actually having 15 girls between 3rd and 5th grade listening to my advice is slightly intimidating, but I know they are just as excited to learn as I am to teach!

This week I officially signed up again for Relay for Life with my team the Nightcrawlers. You will see me post information about some fun fundraising events we will be promoting like our annual sand volleyball tournament in the upcoming weeks stay tuned!!

Happy Exercising this week, remember Life is Short, Live it Hard!
Ryan

Recharging the Batteries!

Hello Readers!

It has been a long time since I have posted. I took a couple weeks off of my writing to recharge my batteries. With workouts and life sometimes things become routine and we need to find something to inspire us again and recharge our batteries. Recently I have met someone who has helped recharge my battery in life and in my workouts! My good friend Rachael was kind enough to introduce me to a person who has brought a little pep back to my step. She told me she knew someone perfect for me, a person with a heart of gold. With one of my goals this year being to take more chances I decided it was time to take a chance and let someone new in my life. I am extremely thankful as I have met Joy. Joy has provided me with great inspiration and recharged my batteries.

By having my batteries recharged I have seen a great difference in so many things. This blog is generally about fitness, and I have noticed my workouts have been better as I want to continually improve myself. My runs have been longer and quicker, my swims are getting longer and faster, and I find myself doing new things by playing in a mens basketball league. With this pep I have seen results with my size and weight. People who see me every day at work have noticed and mentioned that I look skinnier. My Drury friend saw me last night and mentioned that I continue to melt away. Thanks all that means a lot to hear that and just lets me know that the hard work is still paying off! Needless to say I am fully charged now and ready for what should be the best year of my life. It is extremely important for everyone looking to improve their fitness to find something or someone to help inspire you as it makes the process of weight loss and competition so much easier.

My batteries being recharged has not just affected my fitness but I have people at work who continually come up to me and ask is there a reason I am so happy? People who know me know that I am a very happy go lucky person. Apparently I continually glow while at work, I have been told that I am happier than normal while answering the phone. What can I say other than it is nice to have the batteries charged again. I have stressed living life by the theory of "Life is short, Live it Hard". Those who know me have seen me take this theory to the next level. Thank you Joy for helping recharge my batteries forcing me to live life to the fullest every day!

For those of you reading if you have hit a rut in your workouts, or a rut in your personal life take some time find some motivation and recharge the batteries. Once they are recharged you will attack both with a new vigor and your results will be better than you can expect.

Life is short, live it Hard!

Ryan

Vary your workouts to see best results

Hello Readers!

I thought this week I would change up my post a bit. I normally would go into great detail about the cardio workouts that I had performed for the week. Don't worry I continued with my serious cardio blast, but I have recently been reading studies and have talked with some people who have pointed out that I will see best results by varying my workouts. I have tried to take this to heart in many ways. I have been varying my cardio. I am a runner by nature but with several Tri's on my plate for this season I have really been working the swimming and biking. I did stretch out my longest run since the marathon and put in 9.5 miles in 89 minutes which was a really good pace. I owe this to being fresh and having bumped up other areas.

Two things have really been helping me see results. The first is that I have really stepped up my core training. Each day before I begin my workout I make sure to get in 250 crunches/sit ups and at least 50 push ups. This has really been great for building my core and building my strength. This also shows up in my running. By having a stronger core I run with better posture, and my technique is stronger. I am a firm believer this has had an impact on why my times continue to drop. The second thing which has been vital in my variation is I have made sure to add some weights to my training. I was afraid to add weights at first as I didn't want to gain weight but many studies show that it is extremely important to add weight training in a weight loss program as it builds muscle which burns fat. It also helps to increase your metabolism and increase your calorie burn throughout the day. On a side note this is important for me as with the extreme weight loss I have experienced I have a great deal of loose skin or flab as I like to call it. This helps me tone this flab up, and again helps with strength in my running causing improvement.

Lastly I wanted to follow up on last week where I mentioned I would be paying it forward, another opportunity opened up that I am really excited about. My friend, tennis captain, and realtor Bruce offered up an opportunity to be on the Heart of America tennis committee for marketing and public relations. Thanks Bruce I am looking forward to the opportunity to help another sport which means so much to me grow.

Hopefully everyone can take some of these tips and take their workouts and weight loss to the next level. Readers keep living life to the fullest!

Ryan

Taking Chances by Paying it Forward

Hello Readers!

In my initial post of the year I mentioned that a goal of mine this year would be to take more chances in a personal manner. Recently I received an e-mail from a great organization looking for volunteers. The organization is "Girls on the Run" it is an organization who has a running program for girls between 3rd grade and 8th grade. They instill values in youth about the importance of running and exercise in their daily lives. They run two twelve week sessions each year where at the end of the twelve week session the girls you work with run a 5K in Kansas City.

You may be reading that first paragraph and be thinking how is this taking a chance? The chance that I took is that I applied to be an assistant coach for these youth. I would have applied to be a head coach but they are looking for only women to be head coaches. For me this is truly taking a chance that I might have let slip in the past. As an assistant I will dedicate two afternoons a week to helping teach the values of the organization and help motivate these children and pushing them to reach all their goals. I am a huge believer in charity and paying things forward, running basically has given me my life back so this is the ultimate opportunity for me to help make a difference in others lives and pass along the amazing feeling that running has provided me.

Coaching has always been something that I have desired to do in my life. So by taking this chance I will be fulfilling a life long goal of being able to coach and paying it forward at the same time. One of my great friends Andre is a coach of a track team and I always see the great pride he gets from helping children every day reach their goals. I can only hope that I get to see the children be excited to learn from me and achieve their goals in life. This is an experience I think will be so rewarding for both me and the people I am able to coach. Another friend of mine Cynthia's daughter participated in the program last year and she told me that I will be perfect for this. She said that it was an amazing experience for her daughter. I feel blessed in so many ways that this opportunity presented itself and that I didn't hesitate to act on it. I look forward to sharing some of the great stories of my teams success!

Have a great week readers! Make sure to keep beating those winter blues!
Life is short, Live it Hard!
Ryan