The Most Normal Week Ever!

Well, we raised some more money, got in some more training, and learned a lot. So I would call that a pretty successful week! I even had someone who read something on Facebook come up to me in the parking lot of work and hand me some money for The Methodist Children's Home. (Shout out to Uncle Joe Osborne, World's greatest nav!)

Finally. A normal(ish) week. No drive to Jacksonville. No random triathlon. No staying up way too late in Las Vegas. Just back to my normal life of training and eating right. I say normalish because working in a flying squadron is never really "normal". I still had a couple 4am wake-ups. But, for the most part, it was a fairly standard week.

This week's lesson has to do with being prepared. Not in the sense that the Boy Scouts are prepared and carry knives and stuff (although that is cool too). But being prepared to train seems to be one of the most challenging parts of this journey, for me. Since I usually work out before work, I have to pack a bag of shower stuff, workout stuff, and my uniform for work. The first couple times I did this, I would always forget something. Forgetting the cover (hat) to my uniform forces me to do the walk of shame outside, or stop and buy a new cover. Forgetting my underwear, forces me to do a different, more uncomfortable walk of shame. Forgetting my socks is never okay. Walking around in boots all day with no socks is less fun than you think.

So how do I do it? Always, always pack the night before. When I wake up at 6, 5, or 4 in the morning, I have no idea what's going on. The other day I woke up and ate left over chicken wings for breakfast because it seemed like a good idea at the time (spoiler alert: it wasn't a good idea). I literally have to pack my bag, and set it by the door so I trip on it on the way out. I have to pack my lunch the day before, too. If I try to pack my lunch the morning of, I would probably get to work and find that I packed a bag full of condiments or something like that. When I wake up, all I have to do is make a cup of coffee, eat a snack, brush my teeth, and get in the car.

So with all of that being said, that was the key to this week's success. I got in some good runs, good bikes, and great swims. 

Swim training: I am finally able to swim in the outside pool on base! This is a big deal and anyone who swims knows why. Because swimming is boring. Really, really boring. So, if you can tell me I  can swim in a different pool and stare at a different black line for 45 mins to an hour, I'll take it!

Bike training: I got in a really good trainer ride this week. I try to do most of my bike riding on a trainer. It's quicker, I can do it while it is still dark out, I can listen to music, it's harder. The list goes on forever. I bike in what some triathletes would call a "Pain Cave." It is just a garage with a bike trainer and lots of sweat on the floor. But I still ride outside on the weekends. This weekend's ride was tough. 3 hilly hours. And boy was it hot. The whole ride, all I could think about was taking an ice cold shower, which I did immediately upon my return. I also thought about the kiddos. Hopefully all this training pays off, and maybe someday some of them can do an Ironman too!

Pain Cave

Past race posters for motivation

Run training: I did a couple short runs this week and I ran in my Vibram Five Fingers to change it up a bit. I don't care what people say, I love those things and they are not bad for you. That's right, I said it. I'm not a doctor and know nothing of the bio-mechanics of the foot, but I love my Vibrams. Off my soapbox. Katie and I also CRUSHED an 11.67 mile run, with 1 extra mile holding Benny. He got upset around mile 7 or so, so we took him out of the stroller and I carried him for a mile as we walked home. It was tough. But we got home, got him changed, had a snack, and set back out on our run.

So that is this week's training in a nutshell. It's Sunday night now, and I feel like I can still train tomorrow, which is good because that's exactly what I will be doing!

Donation Updates:
We are 22% of the way to our goal!  2 months & 2 days until race day!  Keep the donations coming!

Thanks to:
Ellen, Joe, Grandma, Grandpa, Holly & Dad for sponsoring a total of 12 miles!

Justin for donating a set of swim gear!

Chocolate Peanut Butter Banana Shake

Here is a recipe that Katie and I have been enjoying for quite some time now. Katie originally got the recipe, or something close to it, from her Uncle Chris. It is super easy to make, and it tastes crazy good. Katie usually has one for breakfast a couple times a week and I will have one occasionally on the weekends after a big workout. Again, I am not a doctor or a nutritional expert, but I've read a lot of stuff online (mostly Facebook) so I'm basically the smartest person you know.

Recipe:

• 1c Unsweetened Almond Milk
• 1 Banana
• 2T Peanut Butter
• 1 pack Chocolate Breakfast Powder
• 4-5 Ice Cubes

Put everything in a blender and blend until silky smooth and delicious.

Now, I wouldn't recommend eating this RIGHT before a workout, but if you ate it in the morning when you had a big workout planned that day, it would work well. It has everything you need. Banana for some quick acting carbs and potassium to keep you fueled and not cramping. Peanut butter for some muscle sculpting protein, and slow burning fat. Almond milk for natural vitamins and antioxidants. And chocolate breakfast powder for a balanced breakfast and delish taste.

Variations: Milk- We use almond milk. A couple years ago I went on a paleo kick, and even though that phase has come and gone, almond milk has stayed in our household. You can use any kind of milk you want. Because this is America, where we have the right to life, liberty, and the pursuit of whatever milk we want. Banana- You can use fresh or frozen bananas. We buy a whole bushel of bananas, wait till they're ripe and then peel and freeze them all. Then, we can throw them in smoothies whenever we want. If you use a frozen banana, you don't need to add ice. Oh yeah, I tried an apple in the shake once. It was awful. You've been warned. Peanut butter- We say use two table spoons, but go crazy! 3 tablespoons, 4 tablespoons, 2 jars! The possibilities are endless! Or you could of course try other types of nut butters (almond, cashew, sunflower seed). Chocolate breakfast powder- I sometimes substitute with some protein powder after a big workout (or if i just want to feel super strong). But you could also use Nesquik, Carnation Instant Breakfast, or even Ovaltine (do they still make Ovaltine?)

So, if you want to be super strong, have an awesome workout, or just want something delicious, you should try this out.

If you come up with a milkshake like this one with some different ingredients and you think it's pretty good, let us know! We are constantly looking for new things to blend and fuel our workouts.

Cheers!

Jeff

Robins AFB Sprint Triathlon and Training While Sick

Good Evening Internet World,

I hope everyone is having a good week so far!

So, this past Saturday we drove to base to do the 2nd Annual Robins AFB Triathlon and even though it was short, it was tough. It was a 500m swim, 12.9 mile bike, and a 5k run. I had just gotten in from Las Vegas the night before, and not fully recovered from a nasty cold. This should be fun.

500m Swim: The swim was done in a 50m pool. They seperated everyone by 15 seconds. So every 15 seconds someone jumps in the pool, swims to the end, scoots over one lane, and swims back. Basically everyone was zigzagging back and forth through the pool. By the time I jumped in, it was like trying to swim in a washing machine. I also quickly found out that swimming with a cold isn't very fun. But as I finished my last 50m I stood up to check my watch to see how fast (slow) I did my swim and saw "0724." I had forgotten to start my stopwatch... Swim time: unknown.

12.9 Mile Bike: By far, the shortest and strangest distance I have ever seen in a triathlon. Anyway, the bike went pretty smoothly. I was able to catch my breath, pass a few people, let a few people pass me, and enjoy the ride for the most part. And surely I would remember to start my watch for the bike ride. Well, I didn't remember, and don't call me Shirley. Bike time: unknown.

5k Run: The run was on the 5k trail on base. A trail I have run at least 1 million times. Finally I would be at home and be able to catch some people on the run! Well, the sickness and the jet lag had a say in the matter. So, I slugged along the 3.1 miles, and  just kept reminding myself I was sick. My time? No idea. Forgot to hit the stopwatch again.

When it was all said and done, I had a good time. No matter how long/short the race is or how easy/difficult it is, it is always awesome to see your biggest fans at the finish line cheering you on.

Another plus to the race was that we met up with the Warner Robins Team RWB (Red, White and Blue) group. They are a local chapter of a national organization that enriches the lives of veterans through physical & social activities. They are a fun group of folks and I cant wait to do more events with them.

More training: Later that day, I snuck in an hour long bike on the trainer. It seemed to go pretty well. The next morning Benny woke us up super early so we decided to knock out our long run before it got too hot. Before mile 1 I knew it was going to be a difficult run. But we kept going, and going, and going. We got in an 8.5 mile run at a painfully slow pace, but hey, I had a long week, and long weekend, so I'll take it. Plus, it was a new PR for Katie - her longest run yet, so I was pretty excited about that!

So, if I could give a word to the wise it would be, "If you're sick, do not race or train." But that would be against my personality, and probably against yours. So I'll say this, "I do what I want."

Donation Update:
We have raised $300 so far, which is 15% of our final goal!

Thanks to Dad, Kelly, Dave, Nolan, Leo & Jake for sponsoring a total of 10 miles!

Click here to donate to the kids of The Methodist Children's Home!

Until next time,
Jeff

"A word to the wise ain't necessary- it's the stupid ones that need the advice." Bill Cosby 

Viva Las Vegas!

Hello again

So, for the past week I've been on a business trip to a small town in Nevada; Las Vegas. Also known as, The Land of Distraction and The Hottest Place on Earth. Clearly this has lead to my training schedule having to be a little flexible. So far, here is what I've learned:

Drink water. Like an insane amount of water, even if it's an off day. There is no moisture here, only heat and sunlight.

Yes, you read that correctly...it says 106 degrees.

Run inside. There isn't enough SPF in Nevada that would protect my Irish skin from this oven. Luckily, Nellis AFB has an incredible inside track, because I hate treadmills. 

Use the spin bikes. There are a couple different bikes in your average gym, and the one I have found to be the best is the spin bike. It's not as good as your own bike, but they can be adjusted in so many ways, you can get the geometry pretty close to your bike.

Craps. Always bet the odds when the pucks on the four or the ten because it pays out double. (Most important tip)

So, I've missed a workout here and there, but I've kept up with it the best I can. One good sign is, with the workouts I have done, I have felt really strong.

But enough about me. Drum roll please.. The donation site is up and running! That's right ladies and gentlemen, it's time to start choosing your miles, and getting some triathlon equipment for the awesome kiddos at The Methodist Home.

We're already 10% of the way to our goal of $2,000!
Special thanks to:
Katie, Benny, *Rowan, Mom, the Eds, Derrick, Patty & Gary for sponsoring a total of 16 miles!

*Baby Rowan was born premature at 24 weeks, on May 24th.  Support his family & follow his journey here.  I will be biking mile 24 in honor of Rowan.

Rachel, Maria & Chris for donating 2 sets of swim gear!

Here's the link to the page: https://www.crowdrise.com/ironman4methodistchildrenshome/fundraiser/jeffnorris

Thanks guys! Talk to you soon!
Jeff
"There's a jungle cat in the bathroom!" Alan

Homemade Energy Gel Recipe

Hello everyone!

We decided it might be a fun idea to share some of the weird recipes I use. If you have a better idea (impossible) let me know! I must say, I've been using this gel for a couple weeks now, and it has worked great. I've used it for high intensity workouts and long slow workouts. So, without further aGU here is the recipe.

(Makes about the amount of two standard energy gels.)

• 1T honey (or agave if that's your thing)
• 1T molasses (I know, it's weird, bear with me)
• 1T chia seeds
• 1-2T water 
• 1 pinch of sea salt
• 1/4c coffee

I put this all in a little running flask, let it sit for a bit so the chia seeds can soak in the liquid, then shake it up really good, and throw it in the fridge til it's time to run/bike.

Before I go further I should say I am not a doctor, nutritionist, or an expert in any field regarding sports nutrition. I did however take a biology class in college, and I'm pretty sure I even passed. But judging on my research, here is a rough take on the nutritional facts of this experiment.

70g per batch (minus the coffee)

180 calories

40 calories from fat (fat is needed for these long workouts)

4.5g total fat (7% DV)

460mg sodium

293mg potassium (8% DV)

35g carbs

28g sugar

3g protein

So, why is this better than what you can find in the store? That's a great question..

Honey is an excellent all natural energy source. Not to mention it's good for preventing allergies. Plus, it's sweet and delicious.

Molasses (which is not tasty by the way) has a TON of potassium. This will help prevent cramps and is one of the electrolytes found in sports drinks and energy gels.

Chia Seeds are all the rage right now. But for good reason. They have a ton of fiber, fat, and protein. This gel has a lot more fat and protein then the average gel out there.

Sea Salt is far better for you than table salt. The sodium in this will help prevent cramps as well.

Oh and Coffee is delicious and makes the gel taste better and gives you a little caffeine kick. Not too much though. I would think too much coffee on a race course wouldn't be good.

I should probably also say, this should be consumed while working out or maybe a little bit before. Do not make three batches and eat a big bowl of it for breakfast because you will get sick for sure. But if you consume maybe a serving per hour or so you should be good.

Cheers! Prost! Kampai!

Jeff

Race Recap and More!

Hello Internet world!

This past Saturday I did the Rock 'N Rollman Sprint Triathlon. This was supposed to be an easy practice race. I wasn't going go all out or anything. Just a nice easy race to start the season. Then the gun went off and that all went out the window and my competitive side came out. Oh well.. Here's what happened!

750m swim: The swim went pretty well. Once in the water I realized I was surrounded by people who were swimming like they had never seen water before. So I navigated around the hurricane of swinging hands and kicking feet and headed towards the front. Someone actually ran directly into me from the side. Like he hit me at 90 degrees. I don't even know how that was possible. Anyway, the last half of the swim went swimmingly and I finished with a time of 15:41

T1 (The transition area between the swim and the bike) I quickly grabbed my homemade energy fuel first and took a big swig. Delish. Sort of. Then threw on the helmet and shoes and rolled out.

15 Mile bike. Hills. Hills. Hills. I would survive the uphills and go as fast as possible downhills. As much as I don't like hills, I know that Louisville will be full of them, so I started to "embrace the suck" as they say. I ended up finishing the bike in 48:14.

T2 (the transition between bike and run) To be honest I don't remember this transition. But surely it happened.. Oh wait I remember now, and don't call me Shirley.

5k run (3.1 miles for you 'Mericans) Again, I have nothing to prove, just finish these three miles, have some pizza and go home. Then I saw a guy in my age group and I knew I had to beat him.. We were neck and neck for nearly the whole race until about two hundred yards out I pulled away. We talked after the race and he was actually an awesome guy. If it wasn't for him, I prolly would've slacked the whole run. Thanks Ben! 22:40

All in all the race was an absolute blast and I ended up placing second in my age group. Everyone was happy, then I got a text from my brother that said , "If you ain't first, you're last." Thanks for bringing me back down Scott.

So more on the Methodist Home. There is a couple right now who are biking across the country (yes you heard that right) in an effort to raise money for the Methodist Home. It is pretty awesome that people are willing to do that type of thing to raise some support and awareness. I highly recommend you check out their page right here.

Well that's about it. I'm still training out in a small town in Nevada. Plenty of distractions here, but so far so good! Till next time!

Jeff

"Is this hotel pager friendly?" Alan, The Hangover.