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Time for another monthly update from the land of Coach Patrick.
Well, I have to be honest and say that June was pretty much a wash. Just as I was getting back on the training train, I was hit with pneumonia. As a result, I was out for two weeks hard core. Although I did get in a great ride with my girls.
I have slowly been working my way back up to being able to exercise and breathe at the same time. :-) This really set me back in my rehab and physical therapy -- I literally couldn't leave my house.
Now that I'm on the mend, another curveball. We actually just finished moving back into our house!!!
That's right, the work our house is finally complete. A mere 4 1/2 months after ripping the inside out, our house is put back together and I can literally sit down on my own kitchen counter. I can't overstate the importance of just being back in our own house. I want to thank all of you for your patience this as I have been transitioning through this challenging time.
Now I'm focusing back on getting into the bicycle and reestablishing my functional strength routine. In all honesty I haven't had a lot of discomfort in my hip because I haven't been active. I'm a little disappointed with losing roughly a month on the return to activity timeline, but have no idea how I could have sustained it all without literally imploding.
I hope I have more to show you over the coming weeks as you follow me on Strava. But first, we are off to Lake Placid to support my wife as she completes Ironman number seven. It's been a couple years since I've been a Sherpa, but I'm super looking forward to it!
Today is World Refugee Day (#worldrefugeeday) and I am asking you to join me in making a small contribution to an organization (your choice) that is making a difference.
For those of you who might not know, in a former life I worked for the International Rescue Committee in Azerbaijan on a Community Development Project. I worked with "Internally Displaced People" or IDPs. Why IDP? Because you aren't technically a refugee unless you flee your own country, but there are millions of people who have to flee their towns, and villages around the world.
I also travelled to Armenia and the Republic of Georgia during my time in the Caucasus. I will never forget how, despite what so many had lost, how resilient and strong these families were.
Because these refugees aren't Syrians. Or Sudanese. Or Iraqis. They are families. They are mothers, fathers and children. They are brothers and sisters.
They don't live in homes anymore. They live in camps. Or train cars. And those are the lucky ones. There are no schools to speak of. Employment is nonexistent.
It's easy to dismiss the flashing images on your smartphone or TV screen as not real, but they are.
Imagine your town, your country torn apart. No medical care, no rule of law. You have to run, and only the fittest and most determined will survive.
Take a look at your family. Who would you choose if only half could make it?
Think that's sick?
It. Happens. Every. Day.
This isn't a movie. It's real. For the first time ever, the total number of Refugees and Displaced Peoples exceeded 60 million, according to the UNHCR.
There's not a ton that we can do as onlookers, but one of the best ways to make a difference is to support organizations that are on the ground.
Here are some options for you.
1. You can donate directly to the United Nations High Commissioner for Refugees (UNHCR) online here:http://bit.ly/28IVIXG This body oversee almost all refugee efforts and is as apolitical as is possible, however it is the organization that funds other organizations…so it's a step away.
2. Pick a specific organization on the ground using CharityWatch.org — here's a quick shortcut for you:http://bit.ly/28IRPoS — then go to that organization's website to make a donation. CharityWatch is independent and rates organizations on financial criteria as well as other facets such as transparency.
Thanks for reading and for making a difference.
~ Patrick
Back with another monthly training update. This time it's for May and heading into June 2016.
For those of you who have been supporting me over the last couple months I super appreciate it. There's nothing like knowing no matter which way I go I've got a group of great people at my back.
Of course, some of you are comforting while others of you are more demanding in what I do. Honestly, I believe I need both!
In May I went back to the orthopedist and had an MRI arthrogram done. This is where they inject a contrast dye into my hip socket and then complete an MRI. This allows them to see the hip socket in full relief. In other words, if there is a tear or some other issue that is rendering the socket "un whole" the fluid will leak and it will show up on the scan.
The outcome of this test was the same as before: I have a clinically insignificant superior labral tear.
That's a really good question.
This is something I debated for some time as I wasn't really 100% sure what I should do. Thanks to the counsel of many of you, here is what I've decided.
(1) Three different tests have shown that I do not have a significant hip issue.
(2) Significant physical therapy has shown that I have well documented imbalances that are affecting my ability to compete and train at a high level.
(3) Without a specific diagnosis of a major issue, I have decided that doing the rehab is the best course of attack for me now.
So I am all in with the rehab, with the understanding that the better I get with my flexibility in core the more my condition will approve. And it that doesn't work, or if it gets worse, then I have simply earned my way into a definite surgery.
All of this aside, I do because important but I'm 100% clear with everyone that I'm not out to set any world records. I have had an incredible run in our sport for the last 15 years. I have achieve things that I never thought I could possibly do.
If you had told me 15 years ago that I will go to Kona seven times, or that I will Boston qualify, or break three hours for a marathon, or that I would win my Age Group, I would have laughed in your face.
A tiny part of me still wants to. It just seems so ridiculous.
2016 coach Patrick just wants to be healthy.
I'm looking to be more well-rounded (haha no pun intended). I want to be fit but I also want to have no pain.
If I can create the conditions where I can be as active as I want and enjoy a dynamic lifestyle with my kids, then we will see about being competitive again.
I have no higher-level incentive driving the me forward at this point in time.
As of this update I have completed six bike rides since February 14th 2016. I'm finally outside which is wonderful.
I am still on the indoor treadmill and will be until early July when I begin a slow transition to "normal" running. I swim about three times a week and use it to keep myself same and as a complements to the core work that I'm doing.
For now my top goal is to get fit enough to hang out with everyone coming to our race camps.
I hope to have more information for you in the coming weeks with a full report on what it means to transition back to real running.
Thanks again for all your support and I'll be in touch soon!
Special thanks to everyone who's been so supportive for me as I continue on this journey of rehabilitation.
I'll spare you the details but the latest version of the story is that I've had multiple people review my MRI. The outcome basically is that the labrum looks fine. There's no issues there, and structurally everything looks okay. The x-ray that I had also came back fine so I feel 95% confident that there's no issue there with the actual joint.
That said, of course I still have discomfort and pain.
The MRI did reveal that there is some mild tendonosis in the upper hamstrings while working on stretching that out.
I am also on a pretty aggressive physical therapy program that has me currently on a slight return to exercise. You have seen the pictures of me on that special Alter G treadmill that allows me to run with reduced weight. (That's a good thing, because my weight trending upwards right now!)
I'm creating a pretty hard-core core strength program to help get me back on track. I have also set a tentative date of July 1 as the time I get back to some form of normal exercise.
For now I am swimming consistently, working on my technique, and also enjoying long walks pretending that it's running. For all of you reading out there, who are struggling with your health and wellness, keep it up!
It's the good fight. Whatever you do, make sure you have a good solid core and functional strength program that you can do to keep you healthy around…unlike your coach!
More info next month,
~ Coach P
Here we are in April and as I look out my window and stare at 5 inches of fresh snow on the ground, I have to admit that the part of me which was originally sad about not training is not THAT sad.
As an update for everything that has happened over the past couple weeks I can sum it up with one simple word – frustration.
As I have navigated the process of learning more about what's going on with my hip I have simultaneously been trying to figure out our healthcare system.
It's one thing to have a very simple injury that is specific and easy to identify. Creating an action plan around that is a no-brainer; many of you have probably even solved those kind of problems online.
In my case, the hip pain is so non-specific that it's actually hard to pinpoint the true cause of the pain.
So here's where I'm at…
At the end of March I got a cortisone shot directly into the hip joint. The goal behind this strategy was to effectively numb him the joint, allowing us to determine whether or not the discomfort I was feeling was either internal or external to the joint.
It is now been over a week since that shot and I still have pain. This is both a blessing and a curse. I now know that the joint is not the cause of my pain, but I'm still not any closer to figuring out what the actual source of the pain is.
The Ortho recommended I do physical therapy, but they can't schedule me in for almost a month! Instead I have started physical therapy with my local team here at Foundation Performance (www.foundationperformance.com). Mike and his staff are world-class and will definitely help me get on the mend.
In the meantime I still need to work with the Ortho to figure out what the issue is. I may well need a referral to get an MRA — that's an MRI done with the dye injected into the hip which should hopefully show more detail as to what's happening.
In the meantime, I am just starting to get into a consistent swimming schedule. It's hard to tell if the swimming bothers my hips or not. But I can tell that it's clearly a critical part of keeping me sane!
Thanks to all of you for your continued support and advice as I navigate this complicated phase of my training life. I'm confident that there will be a good resolution at some point in time..however I'm not confident that it's going to happen any time soon!
Camp Update: I had a blast in Texas with the folks getting ready for the race. You can read the recaps here and here...and here.
Race Update: For those of you who are asking, I did the defer my race entry from Ironman Texas to Ironman Mont Tremblant in August. It's wishful thinking that I'll be ready by then, but I do know that it's important for me to have a carrot out there as something to aim towards.
Life Update: For those of you who are asking about the status of our house things are on the mend. We are already building and hope to be halfway done with the project by the middle of April. It has been a trying time here at the McCrann household living in a rental house, but the support of our friends and the greater community has shown that what were dealing with is nothing to be truly concerned about. With friends, family, and our health we are truly blessed.
I hope to come back to you next month with a better update as to where things are at.
Until then, happy training!
Hard to believe it's already March 1st and time for another returning update. I know that February is a short month but really, this is ridiculous. So when I last left you in February I was transitioning to the OutSeason® with some intensity. The goals was to bring my higher-end fitness up from the aerobic run durability work I had completed...and get me ready before a bigger training block with more endurance work as I headed into Ironman® Texas.
As some of you know I've been struggling with my run and I've even been in run jail for a short while. Run Jail, for the uninitiated, is a period of time when you focus on other sports that don't involve impact. Typically this is cycling and swimming as you recover.
I was experiencing discomfort and pain in my left thigh and figured it was something like my quad (which is always tight), or perhaps my adductor. I did more physical therapy and reduced my running load, but when I returned to running the pain came back right away. Back to the therapist for a second for another diagnosis and we are fairly confident that I have some type of stress fracture in my femur.
Typically people get a stress fracture much lower in the kinetic chain, such as the tibia or fibula, before the femur. However in my case, I did have a bicycle accident in 2010 and where I cracked my acetabulum (aka pelvis). This means that most likely something is not quite right with the alignment which has predisposed me to injure my femur.
I have an MRI on March to fill picture of exactly was going on inside the hip area. Until then, I won't be able to make better judgment about the situation. Per my PT, I'm currently in two weeks of no exercise. Super challenging, from a mental perspective but it actually always works out okay.
Funny how, as a business owner, I always have more than enough work to fill my time. I'm a firm believer that everything happens for a reason and I will make the most of this period of time to get healthier and stronger. I'll seek balance in other areas of my life that I've been pushing off for my triathlon pursuits.
I want to thank all of you for your continued support I certainly hope I have a much better update for you come the end of March!
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Believe it or not, but it's time for another training update!
January was a solid one for me. I don't really have trouble getting motivated so there were no specific resolutions or occasions that made me dive any deeper into my training. I was coming off of a solid December and was looking forward to integrating cycling on top of the running baseline that I had established.
By all accounts the month was a success. I was able to continue running – and even run a similar pace as I had during my Run Durability block – for most of the month. The biggest thing that took a hit was my swim training. I was getting into the pool almost every day while I wasn't on the bike, but returning to all three disciplines meant reducing my overall training load in the water.
One of my focus points for February will be to get that number back up again above 10,000 yards a week.
January also included our annual pilgrimage to Clermont Florida. This is our January Volume Camp; a chance for our members to kick off their new year in style and boost their endurance with a quality training block in warmer climates. This was our second camp and there was another great group and the fantastic four days. We did lots of training and even were able to fit in some fun as well. You can view the whole recap online here. We will be back in 2017 for our third camp which promises to be even bigger and better. Click here to use our early bird discount to lock in your spot — your 2017 self will thank you!
If anything was wrong in January it was my hips. The return to cycling, specifically cycling with intensity, in retrospect looks to have been a little too aggressive. I have had mild pain when running and even some hip flexor pain now and then on the bike.
I am hoping got some rest massage/physical therapy will help get me back on track. I am well ahead of where was this time last year so I am certainly not complaining. Heading into February will see me maintain the bike as I work to reintegrate the run. I will most likely fill most of the missing one hours of additional swimming just to make myself stronger.
Thankfully I don't have any camps this month, but the Texas race specific camp this coming up quickly in mid-March. You can learn more about this National Champs Camp online here.
Thanks for reading!
Another month, another chance to recap my training. Those of you new to this series of posts, this is my attempt at keeping myself on track across the season. I'm doing this for myself as well as for others to show the importance of holding yourself accountable on a frequent basis. When I last updated you my focus was on kicking off the 2016 season. I set some lofty goals for myself that will require some significant work, you can read all about it here.
So far, so good. Thanks to an incredibly mild winter through the end of December, I was able to stay consistent with my training despite transitioning down from Hawaii and dealing with the increased workload that comes was coaching in the OutSeason®.
One of my biggest lessons learned from the 2015 season was the impact of consistent, quality swimming on my race performance. I used to think of swimming as a discipline unto itself. I was looking for success within swim workouts and particularly within specific sets. That proved to be challenging for me simply because – as a not so great swimmer – progress is not linear for me in the pool. Some sessions are good, some sessions are bad. I honestly can't tell you why some are good and some are bad… They just are. But stepping back and looking at my season from a macro level, I was able to see where consistent swimming made me faster overall on race day regardless of the actual swim time that I had. My commitment was very simple, I was going to focus on swimming as much as possible in December and get some video work done.
I'm pleased to say that I was able to get some video work done thanks to my good friend Peter Russo (www.r2tri.com) gave me some great feedback. Peter is not only a fast triathlete, he is an incredibly fast swimmer. Taking that feedback, I focused exclusively on technique and was able to swim almost 5 times a week during December. I'm fortunate in that I have multiple pools near me with options to swim during the day and my biggest obstacle was simply scheduling. I feel like I made some good progress in the pool in terms of defining my form as well as finding key areas where I was able to see improvement without a corresponding increase in effort/work.
Of course it remains to be seen how much of that sticks because the holiday season is such a buzz kill for swimming. With pools closed, travel opportunities, and lots of yummy food, I have had a full two weeks off from the pool. January will be interesting to see how much, if anything, I have been able to retain.
My real early-season focus was on a run frequency block that would allow me to raise my chronic training load on the run up to levels that I normally only saw during my previous Ironman® race buildups. Much like the swim, I have found that consistent running is what allows me to be successful on race day. As I reviewed my 2015 season I had some solid performances, but I wasn't as fast as I had been in the past. When I went back to take a look at what those workouts were from previous years, the trend that I noticed was how consistently I ran from week to week.
In 2015 I certainly ran well, but my runs were typically fewer in number and longer distance/time. Think four ten-mile runs to get 40 miles. There is a cost associated with that across the board, and I believe that that was reflected in my run times on race day. So my focus in December was to build a consistent running program that I could then ramp up to some solid numbers just before Christmas vacation week. I'm pleased to say that I was able to put in a great six week block that culminated in two big weeks: 55 miles in the first week, 60 miles in the second week.
That may not sound like much, as many of you probably know runners who do those kind of weeks for "rest." But for a triathlete who last year averaged just over 30 miles a week, a 60 mile week is a massive increase. In terms of the actual data I was able to raise my running chronic training load to just below the peak values I saw in April 2015 for Ironman Texas. To give you perspective, it took me five months to raise my run to those levels last year and I did it this year in six weeks. Now the hard work begins in terms of consistently running to keep that training load high for the next two months as my focus in training begins to shift. With the cold weather officially here, it will be interesting to see how successful I can be in this endeavor!
I enjoyed a great holiday trip with my family and friends. It was a relaxing week where I stayed active but really had no serious exercise goals aside chasing a few Strava KOMs. Now as I return to proper training in January, I have the January Volume Camp in Clermont, Florida (online here). This is our second annual trip to the warmer weather down south where we can put in some critical swim bike and run volume as a boost for the remainder of our year.
This type of training is an integral part to how I manage my trick my fitness across a year. I don't have the bandwidth or ability to sustain high levels of training volume across a year. I have no idea how elite age groupers and pro-triathletes alike can put in 25 to 40 hours a week of training consistently. Anything north of 18 hours for me given my life and work demands is completely unsustainable. So I use these shorter camps as an opportunity to raise my fitness levels.
Of course I'm coming off of a period of time when I really didn't ride my bike at all after Hawaii! I literally did three bike rides between October in January 1st, so now I am on the bike on a daily basis just putting in some time trying to get my legs ready for the long rides at camp. I'm excited to see my teammates and myself in short sleeves and shorts outside on a bike. :-) More importantly I look forward to using this as an opportunity to really get back into my training groove.
When I return home I will have a six-week block which covers the second half of January and the first part of February. I will be doing higher intensity workouts very similar to our out season training plans. This'll be my final high-intensity push before I transitioned into a more traditional race preparation phase as I build towards Ironman Texas 2016. Thanks so much for reading my update, I'd love to hear from you as well in the comments or online via twitter: www.twitter.com/pmccrann.
Thanks, and good luck this month!
I spent the better part of October not training. I have to be honest and say that this is my favorite time of the year. :-) I am adamant about taking two weeks off from total exercise at the end of every season. It's all too easy to get back into training when my body is not ready; I consider this the price I pay for being active the other 50 weeks of the year.
Not all was lost however, as I continue to remain focused on my food and I was very active in my regular scheduled life. The sheer amount of house projects I have postponed have made for a fantastic transition training plan!!!
I also used this time to lay out a tentative plan for the 2016 season. This is a large part of why I enjoy this time of year: nothing motivates me like setting big goals in trying to figure out how to achieve them.
In 2016 I will be racing both Texas and Chattanooga. I chose Texas because I'm looking for a fast race, Chattanooga because it's a Team event. you're nicely into two parts that will give me plenty of opportunity to both train up but also recover between events.
The goal is a pretty audacious one – I am targeting the nine-hour barrier.
I have to be honest and say that it's hard for me even to look at that sentence on my screen. It's an incredible leap from where I am now, but certainly within reach. I have to be honest with myself – I have one or two more years of peak endurance performance before the tide begins to shift!
I feel like the past two years has seen a solid progression in both my fitness and my ability to execute. I have had two sub 9:30 minute races in Texas and a low 9:30 at Tremblant; my bike splits are consistently under five hours regardless of the course.
The biggest confidence booster however, is my most recent performance in Hawaii. I really feel like that race represents the pinnacle of my ability to plan – and execute! – a solid race.
All of that said, aiming for nine hours means making some significant changes to my program.
Most of all I need to get back on the swim train. I really need to have this close to one hour swim as possible. This will be challenging in Texas because it is a non-wetsuit legal swim; definitely attainable in Chattanooga given the currents of the river. Regardless, you will definitely see me swimming a lot more if you follow me on Strava!!!
The bike will be what it is. I will continue to work towards being able to hold closer to .74 versus .7 on race day. At Texas this "should" net me a 4:36 bike; in Chattanooga my time is predicted to be closer to 4:50 (this is where a faster swim time will help!).
Either way, the magic has to happen on the run. I am very pleased with my body composition work for the season. I'm going to do my best to maintain that heading into 2016. My run execution has been good, but not great. I have run a 3:15 in Texas before so there's hope for a faster run if I can speed up my transitions and stay cool while keeping the effort up. Chattanooga will be another story altogether, the run course there is LEGIT. I have run a 3:18 at Lake Placid, so I know I have the ability to run fast in the hills. Now we just have to see if it's possible on race day.
But enough of playing the time game. What am I actually doing?
My early-season focus has been exclusively on the run. I will be building up for approximately 10 weeks, my goal is to have two big run weeks north of 60 miles. I am also spending some good time in the pool. It's hard not to be on my bike right now, especially given the beautiful fall weather. But I have a much greater incentive to improve my runs and swim times… So I need to invest my time wisely.
I will transition from this one focus to a six-week high intensity block very similar to the else is to get rejuvenated. Then it's on to a more traditional Ironman training program into Texas. Along the way I will be doing my usual training events: the January volume camp in Clermont, Florida (slots still open, join me here) as well as some form of training weekend in Texas (mid-March). Of course, there will be the annual pilgrimage to North Carolina for our Blue Ridge Cycling Camp (waitlist open, info and sign up here).
Thanks for reading, and as always thanks for your continued support and daily motivation. I am going to need your expertise and advice more than ever as I embark on this journey.
Let's Crush 2016 Together!!!
I also used this time to lay out a tentative plan for the 2016 season.This is a large part of why I enjoy this time of year: nothing motivates me like setting big goals in trying to figure out how to achieve them.
In 2016 I will be racing both Texas and Chattanooga. I chose Texas because I'm looking for a fast race, Chattanooga because it's a Team event. you're nicely into two parts that will give me plenty of opportunity to both train up but also recover between events.
Thegoal is a pretty audacious one – I am targeting the nine-hour barrier.
I have to be honest and say that it's hard for me even to look at that sentence on my screen. It's an incredible leap from where I am now,but certainly within reach. I have to be honest with myself – I have one or two more years of peak endurance performance before the tide begins to shift!
The biggest confidence booster however, is my most recent performance in Hawaii. I really feel like that race represents the pinnacle of myability to plan – and execute! – a solid race.
The bike will be what it is. I will continue to work towards being ableto hold closer to .74 versus .7 on race day. At Texas this "should"net me a 4:36 bike; in Chattanooga my time is predicted to be closer to 4:50 (this is where a faster swim time will help!).
Either way, the magic has to happen on the run. I am very pleased with mybody composition work for the season. I'm going to do my best to maintain that heading into 2016. My run execution has been good, but not great. I have run a 3:15 in Texas before so there's hope for a faster run if I can speed up my transitions and stay cool whilekeeping the effort up. Chattanooga will be another story altogether, the run course there is LEGIT. I have run a 3:18 at Lake Placid, so I know I have the ability to run fast in the hills. Now we just have tosee if it's possible on race day.
My early-season focus has been exclusively on the run. I will be building up for approximately 10 weeks, my goal is to have two big run weeks north of 60 miles. I am also spending some good time in the pool. It's hard not to be on my bike right now, especially given the beautiful fall weather. But I have a much greater incentive to improve my runs and swim times… So I need to invest my time wisely.
I will transition from this one focus to a six-week high intensity block very similar to the else is to get rejuvenated. Then it's on to a more traditional Ironman training program into Texas. Along the way I will be doing my usual training events: the January volume camp in Clermont, Florida (slots still open, join me here) as well as someform of training weekend in Texas (mid-March). Of course, there will be the annual pilgrimage to North Carolina for our Blue Ridge Cycling Camp (waitlist open, info and sign up here).
Thanks for reading, and as always thanks for your continued support anddaily motivation. I am going to need your expertise and advice more than ever as I embark on this journey.
Let'sCrush 2016 Together!!!
~Coach P
What started off as a return to training plan, with lots of really good intent, quickly devolved into a month of just fun. As you can see from the photos above, I had a lot of catching up to do with the family, and with summer here there are no more excuses! Outside of the Lake Placid Training Camp in mid-June (an annual tradition!), it was a month focused on a few key areas. Training totals from Strava weren't very exciting
My focus for June was on technique. I know I need to swim better overall, and usually my swim training is just time in the water. More of an aerobic building exercise than a "How can I get faster?" exercise. I did some reading, and thinking and video seeking. I am a very visual learner, so I really enjoy cruising YouTube to find some quality stuff to watch.
I have been working on a relaxed stroke with better kick timing. A full stroke with my finish coming through my hip. Interestingly, my 100 times are easily sub 1:25 with this approach, where just working on faster turnover / cadence had me practically exhausted without the speed. I plan on continuing this focus as I build endurance.
I have been on my road bike all month and have really been loving it. Not a great machine for the longer rides, but in general I have kept things as short as I could. Many 30 mile / 1 hour 20 minute efforts. I also kicked off a concerted effort to ride as much Always Be Pushing / Zone 3 effort as possible.
The result has been a consistent stretch of rides all over 300 watts Normalized Power, usually over 22 mph on my road bike. Super excited about this, as it's been great to watch even though I spend most rides wanting to throw up.
There was a volume pop at the Placid camp where I actually set some PBs on my road bike (not tri!), but it was tough riding the road bike for that long!
I am looking forward to returning to my P5 and getting some good aero time.
Similar to the bike, I have been pushing the runs. Most of them have been sub-6:40 pace, with two 10 mile efforts at 6:32 and 6:34 pace as well. The running has been awesome; like the bike there's a sweet pace that's easy to fall into...even though it hurts like I am in a human vice. It's been fun to push, but the overall mileage has been pretty low, so I will need to begin to work on building that back up.
My left knee has been feeling it...I guess if you never stop putting torque on the pedals your body is going to push back. It's nothing too serious, but I need to back off to allow it to heal and give myself time to recover between the super quality sessions. I believe it's Patellafemoral Syndrome, so lots of work on my hips and dorsiflexion as I hammer on that quad with self care.
As I head into July, I plan to get back to a more basic schedule. Similar to my typical training build but not all in with the work. I am still getting back to the volume but I have to exit the short/intense training period that I just finished up. My goals are straightforward:
Thanks for reading and for all of your support!
Kona 2015 Planning
Time to start practicing what I preach; I hope you find these notes useful for your training! You can only have the race you prepare for, and preparation starts with a plan and some critical targets -- it's how we work inside Endurance Nation and it's how I plan each phase of my training. I simply don't do well without goals!
The Rough Outline
Goal is to have a truly complete race. This is the first time I will be on the island to acclimate to the conditions (usually arrive just 2-3 days prior), so excited to see what that brings. Plus the family gets to go, and that's what it's all about.
Experience has shown me that the run really matters in Kona…a good bike is nice but the run is where it's at. I have done all kinds of bikes there, but my runs have always been sub-par. Much of this comes down to better execution, but that's not something I need to focus on right now (although I am pumped to try the new aid station methodology you all helped me with and worked for me in TX).
For my training I will start with run durability and return to the split long runs that have helped me in the past. I will continue to push the steady work as it's good for me, but I will be incorporating some more run strides as I feel my overall form has fallen off a bit. The broader goal will be to prepare for a bigger run block in September heading in to the final weeks pre Kona. I was about 40 miles per week before TX and I'd like to be at 45 per week for HI including a peak week of 50 miles.
To set up the run I will need excellent bike execution and swim fitness.
First and foremost is the swim so I am in a better group. I typically swim a 1:10 which isn't terrible there but it does put me in a big bike group (non-swimmers who seek revenge on the bike). Without a doubt the biggest improvement I could possibly have is on the swim. Kona is a one-loop, non-wetsuit ocean swim with a mass start. Not only do I not swim well with others, but the ocean and non-wetsuit set up hurt me as well. I basically have 18 weeks to develop a solid open water swim stroke. I plan on revisiting Mike Robert's swim thread to plan something out…in fact I might put him to work helping me out.
I have learned tons on the bike, and I think I can have a really good split out there (bike wise) with a couple of key changes as I continue to improve riding steady and managing my nutrition. I think a critical aspect this year will be developing the ability to ride at 85% for key sections of a longer ride, and still recover. On the Kona course there is the climb to Hawi, the climb back to the Queen K, and then the Scenic Overlook…all three of these climbs are sustained and required a good effort (not too hard) but one that I can sustain.
My real focus is on Hawi, and in particular being able to stay on the watts both up and down (this seems to separate most of the race). All in this is 14 miles…7 up and 7 down; call it about 45 minutes of solid work to be safe. I will be working this into my "HI Block 2" bike rides from the 1:45 to 2:30 marks. I also need to decide what to do with my gearing. I currently have a 54/42 on the front with an 11-28 in the rear….I can fly on the downs / flats and in the tailwind…but with the few critical climbs it might be nice to have an easier gear to spin with…not sure If I should go to a smaller front ring in general or just mess with the rear cluster. I kind of am used to the rear…but not sure I can mess with the QXL rings either…any input here welcome.
HI Block 1 (June, 5 wks) = Run durability, Bike FTP, and Swim Re-Entry. Total volume per week will be approximately 12.25 hours outside of one bigger week at Placid Camp.
HI Block 2 (July, 4 wks) = Swim Volume / Focus (5x a week), Run 4x week @ 10miles per usual, Return to TriBike. Add Hawi Bike Focus to my longer rides, but long ride is still just 3 hours so I can keep intensity up (other than the volume of Placid week). Weekly volume will be about 16 hours a week.
HI Block 3 = (August, 4 wks) = Good time to train in the heat here in RI, so make the most of it. Swim sets will move to being slightly longer (hopefully I'll be in a place to sustain it). My split runs will be consolidated into a few long runs and my long weekly bike ride of 5 hours returns. Weekly volume will remain about 16 hours a week as the time spent swimming will shift to the bike.
HI Block 4 (September to Race, 6 wks) = Total Tri Focus. Brick run it out. Longer swim sets. Consider a heat camp in Florida if stars align with family schedule. These will include some of my peak weeks. I estimate a few 20 hour weeks assuming I can recover enough. I rarely have this window for Kona training as I am usually coming off a July / August race and it's more about getting my legs back vs building fitness. I am both excited and scared about these weeks.
For the speed readers, the full report is below. For the rest of you this was my 21st Ironman and I went 9:29:xx, good enough for 36th overall...26th male...5th age grouper...and 2nd in the M40-44 age group. My swim was baaaad. The bike was almost perfect and the run was a sufferfest...but my ticket is punched -- Kona #7, here I come!
Winter 2015 simply sucked. I wasn't able to ride outside in my town until mid-April...about. 5 weeks pre-race. I did have a full winter of quality running and a modified OutSeason (see below), plus camps in Florida in January (January Volume Camp), a shortened Texas Camp and the Blue Ridge Cycling Camp (here) which all afforded me some good bike volume.
I decided to keep my run pace pretty high at the outset of my training -- think just slower than Z3 / Half Marathon Pace and then add the bike/run workouts of the OutSeason in to the point where I could still run that quality tempo pace. I wanted to do this as the bike is my current strength and I wanted to target the run with more quality.
Well after one week of training and real winter weather I realized that things had to change. First, I couldn't run intervals in the snow (no treadmill for me thanks!) and second, increasing the bike interval duration each week really hurt my run.
So I settled on a "fixed" week of bike intervals -- Tuesday was 2x12' @ Z4, Thursday was 4x4' @ 110% FTP / Z5 and Saturday was 2x12' @ Z4 again. This allowed me to push the effort of the intervals up each week since the duration was fixed. I could also easily tell when I was tired as the numbers would drop.
I ran 60' to 70' at the sub-Z3 pace on both Wednesday and Sunday and then a few shorter runs during the week when possible. Monday and Friday were 2500y swim sessions.
Overall I was pretty pleased with the results. My run quality was pretty high -- not my fastest running but a lot of quality. My bike was super strong and my swim had been fairly consistent.
Race Prep started right around mid-February. With about 10 weeks to go, I decided to use a modified version of the EN*Full Minimalist Plan as I knew I couldn't do 2 long rides a week with the weather (as we usually do) and I wanted to maintain my run.
This meant more Tempo (no real run intervals), more swimming and a three solid bikes. A HUGE shout out to the TriFit Lab (run by Todd and Lisbeth Kenyon of TTBikeFit fame -- www.ttbikefit.com) as I used their indoor CompuTrainer facility for a few loooooooooooong rides.
After 4 weeks I transitioned to better weather and a "consolidated" long run, which you can see reflected in the schedule above.
This was about the time that Mike Roberts had posted on his year-long swim hack for IMNZ and how he dialed in his swim. I read, learned, and did my best over the final 10-ish weeks to implement the knowledge. I was pleased with my swim progress in the pool but am bummed it didn't play out on the race. Regardless, I have a few more months to continue making progress!
Aside from some technical issues getting my TT bike back into workout shape , the transition from my road bike to the Tri bike at the end of the OutSeason was pretty uneventful. The indoor sessions made me mentally tough and the other sessions were short enough I could still get in some good intervals.
Given the long rides were indoors they were more at IM Race Pace / Z2 as I couldn't really ride sustained Z3 inside. I was happy when the weather turned so I could go back outside! Overall the numbers were good, combined with the Blue Ridge Camp work I did (back on the road bike) I had a high degree of confidence.
While my "Tempo" pace fell from 6:30s to 6:45s as the training load increased, I was still pleased with my run. Durability was high and all my sessions were solid. I felt like another 3:15 here in TX was possible for sure. An unintended benefit of the running, I believe, was really good body composition. And I have to say I am a real fan of the Split Long Run to ramp up run volume safely.
This is always fun! We had a smaller crew as this wasn't a "Key Race" for 2015, but what to we lacked in size we made up in AWESOME! Our Team Dinner was delish and filled with some great laughs. Mariah made the Four Keys Talk a success -- thanks to all who attended! -- and was my pre-race Sherpa. My amazing wife Maura arrived on Thursday just in time to keep me sane and help me get mentally ready.
Super simple using my checklists. The bike is all set, fueled and powered up. Shoes on the bike with a little rubber band trick for the left one so I can mount quickly. T2 and T1 bags are untied and prepped for the race. A quick drive to the swim start has me on the ground an hour before with plenty of time to do everything and make sure I am ready. A quick kiss to Maura and it's time the swim start!!
The swim was a rolling wave start -- like your local half marathon. Folks self seeded and when the gun went off we waded in and started swimming. No warm ups allowed. It was wetsuit optional, so those folks were in the back.
It was crowded at the start, and while I planned to to inside the buoys I saw the course curved right and so I headed for the final buoy. This meant solo swimming vs in the pack -- breaking my swim plan instantly.
And honestly it was really hard to tell if I was swimming well without the feedback of a clock. I feel like my swim has improved, but that my open water swim game sucks. I really need to solidify my stroke and get better at swimming with others for sure.
That said, aside from the top swimmers, times seemed slow. The water felt surprisingly choppy / angry for a lake; I think we all just sloshed it up. The canal, for the last 1300 just sucks. No two ways about it. It was really hard to maintain any good swim stroke in here.
I executed this perfectly. Removed the swim skin just out of the water; got my bag put on my helmet and walked top right thru the tent. Gave a volunteer my bag and cap, etc, and then used the GoBag to fill my pockets while I got sunscreened and sloshed to my bike.
Sloshed you say? Oh yes. Daily downpours had tuned the transition area into a Woodstock worthy experience...complete with the smell of raw sewage. Not awesome. Since my shoes were on the bike, however, I just rolled out and got on the bike.
After 2012's sub-5 ride I knew I could really fly here. I had the bike dialed in, complete with race tires and latex tubes, and I was ready to rock. My goals were to ride about 245 Watts and to be strongest when it mattered in miles 60 to 80 -- the usual headwind area (plus some chip seal).
The start was crowded, given my swim time. I was in that place where every guy is riding like they might win....surging, swerving, cursing, etc. I tried to just stay in my mental box and get my fluids in while trying to get my HR down below 130.
I could tell by Mile 20 that things were going to be funky. That's a flat slightly downhill section where I was going to skip an aid station as I'd be going 28mph there. Except I was in a group fighting wind!!! Aargh!
Skipping the aid station and the surprise wind turned out to be a good thing, however, as it gave me the momentum to create a gap and leave those other guys behind. As a result of this group stuff, my power was all over -- I resolved to keep my HR in check around 130 to 132.
With the wind picking up I knew the return trip would be much harder, so I played it safe on the rollers, sitting up and spinning. Sure enough, at the highest point on the course, the winds were screaming. But I just put my head down and kept the pressure on the pedals. There was really no one for me to work with legally on the bike; from mile 65 onwards it was really a solo TT effort.
The wind wasn't terrible on the chip seal as it was a cross-head, but that only meant there would be wind all the way into the woodlands...which is why everyone's last split on the bike just stinks. I focused on getting wet to stay cool and drinking up. It was overcast for almost the entire bike, but the heat was evident when the sun poked though and the humidity was in full effect.
By the time the bike wrapped I was feeling pretty solid about my placing on the day and physically as well.
Here is the data from Strava:
Reverse slopfest here, and I struggled with my T2 bag as I left it tied b/c of the afternoon showers that were forecast (but never showed up). I tried to maximize my time in transition by peeing as I sat down putting on my shoes — it kept my feet try but I was a hot stinking mess for sure. Out the door with my GoBag, I finished my admin items as volunteers put sunscreen on my back and it was time to run.
I made a few changes here to my usual set up. First I didn't take my FuelBelt with me as I was trying to reduce all weight. Instead, I used a FuelBelt SuperStretch Race with a pouch, gel loops and race number toggles. All in one baby! I also upgraded my trucker hat to a Zoot Ultra Icefil Cap, with the flaps secured around my neck with an arm cooler. I blatantly copied Ben Hoffman's race set up for Ironman Hawaii last year, and it turned out to be total money.
Without a doubt, however, the biggest upgrade was once again due to the Team….Dave Tallo's suggestion to take a ziplock bag for carrying ice was killer. This was part of my "run the aid stations" strategy — which I think was a massive success for 2/3 of the race!! — and it really help offset the heat and manage random aid station placements where things really got hot. I simply dumped ice in it as I ran. Then I sealed it and stuck in my top….or I could hold in my hand(s)…if my head got hot, I turned it upside down as I held the ice in a ball and the cold water fell on my head…and I could chomp ice or put in my arm coolers whenever I wanted. It. Was. Awesome!
I set out knowing my bike Average HR was 131…so my run target of 140 seemed right on. However I could tell within the first 1/2 mile that it was going to be a friggin tough run. The sun was out in full force and the heat was on. Legit, Kona-style heat. My HR popped right up over 140 and I had to really slow myself down as I found my legs.
I focused on nailing the aid stations per my plan and getting in the food and salt I needed. I took in 2 caffeinated gels in the first 1/2 marathon, as wells 3 tiny Clif Bloks (Margherita with 3x sodium, of course!) as well as plenty of Gatorade Endurance.
I was passed round Mile 3 by the eventual winner of my age group, and he looked super strong and smooth. No way I was moving my HR anywhere, so I continued trucking. Even though I didn't feel like I was running well (no peeking at the mile splits, thank you!), I was passing 90% of folks. I think maybe 15 people passed me all day and I caught all but 4 of them by Mile 25.
The fan support was incredible; from the Moxie music-fest to the Crotch Catapult station to the bearded-garbage can bangers…and the normal people were great too. I really never said anything to anyone…I was just trying to stay in my zone. My stomach felt pretty good after some colorful bike burps, but I could tell my calves were borderline in terms of wanted to cramp. At about Mile 8 (of that 8.55-mile loop) there were two sets of stairs DOWN…which I nearly killed myself on as my quads were so tight. I oped to walk these on Lap Two (Lap Three you headed to the finish instead).
Lap Two was purgatory. You can see from my HRM file that I backed off a bit here. Reflecting with race friend and fellow coach Tim Snow of QT2 Multisport Systems, I think that this was really due to a lack of mental toughness. I visualized the final 4 miles, but neglected the middle…not next time.
I was basically biding my time to the third lap. On lap three I started to pull things back together and run the tangents. By this time the course was wicked crowded and it was hard to get what I needed at the aid stations without actually stopping as there were just too many other athletes in the way. Note to self, I need to yell at volunteers more for what I want.
By Mile 22 it was game on and I was running down the last two guys I could see who had passed me. Some solid work here, even if it's not reflected in the pace. Then at Mile 24 turnaround I could see that there was at least one person close to me in bib numbers…I was about to get a banana for tingly fingers, but instead I had to suck it up. I really picked up the pace and I was surprised to see how good it felt to stretch out my stride and really run. The HR went up, for sure, but there is something here for me to learn from really running vs getting buried in a shuffle. I really pushed, running a 7:24 and 7:04 final two miles, making sure I was in the finishing chute by myself and safe from getting pipped at the line. Always good to finish strong.
I had enough time for a massive smile and the EN-gang sign.
It was great to be caught by teammate and good friend Vic Kaiser, who shepherded me to my wife and the finish area for much needed cold water, cooling towel and a massage. Interesting enough there were no chairs or table for athletes to sit at…that really stung as folks were left to sit on the concrete or go off in the bushes. Can't imagine that's a big line item that can't be added back in.
I was able to see many of my teammates in the finishing area, and we also were able to meet up at The Goose's Acre for some post race food and drink. A burger never tasted so good. After getting home and trying to sleep, Sunday brought the awards banquet and Kona slot allocation. It was a nice wrap to the weekend and a good chance to say hi to the folks I met on the run course. A lot of really tough and fit men and women out there. I took my slot to Hawaii, making this my seventh trip in my last seven tries. I am excited to rest, and plan our Hawaii Race Week Camp (for racers and just folks who want to train and experience the biggest week in our sport!).
As always, to my understanding and amazing wife Maura for lifting me up more than she'll ever know. To my daughters who inspire me and love me no matter how sweaty and tired I am. To my training partners Lisbeth (who also raced, won her Age Group and is headed to Hawaii!, Peter and Todd who push me when we connect. To my mentor, Vinu Malik whose wisdom on all things endurance could fill several encyclopedias..thank you for all your advice. To my teammates on Endurance Nation who continue to push me athletically to be my best, you never cease to amaze me with you new perspectives, tips and strategies…that run was dedicated to you! If I forgot anyone else, please know I am sooooo thankful….and thanks for reading!
* Shoes on the bike is a gajillion times better than in a T1 bag; I hope IM continues this trend at other races.
* The best thing for your chafed parts post race is chamois cream. Who needs bike shorts for permission?
* Be ready for a scary post race pee if you have been beet juice loading.
* Chocolate milk is NOT a sponsor / at the finish line this year. BUMMER.
* Someone needs to make an "aid station volunteer" video manual that folks can watch. Simple things like how to hold bike bottles or two cups in one hand would make a massive difference.
* Yelling what you need at run aid stations really does help.
Marathon training information and insights from elite coach Patrick McCrann. Find your ultimate Marathon Training Schedule online here: http://www.marathonnation.us/
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The best nonprofit website designs are not only aesthetically beautiful, they also effectively communicate a nonprofit's mission and its objectives with innovative and creative design.
Yes, we all know that infographics are a great way to illustrate and communicate data in a visually appealing manner. But the real question is, how do I use nonprofit infographics? As I mentioned in an earlier post, nonprofit data visualization is on the rise. These pictorial figures, or infographics, are being used to help […]
July 19, 2016 by Becca Bloch
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With the rise of social media, it is safe to say it has a powerful influence on your nonprofit's communication/ marketing strategy. To successfully connect, interact, and increase your members/donors, a social media presence is key. Therefore, it is crucial that your organization is dominating the social media game. Why is social media so beneficial […]
June 14, 2016 by Becca Bloch
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We build high-quality websites for nonprofits. But it doesn't stop there. We believe in elevating nonprofits to do more by giving them the best nonprofit website designs so they can spark even greater change. How will your nonprofit take it to the next level?
The best nonprofit website designs are not only aesthetically beautiful, they also effectively communicate a nonprofit's mission and its objectives with innovative and creative design.
Accompany your nonprofit website with exceptional graphic design. We'll help you develop your nonprofit's brand identity so your nonprofit can continue building strong, reliable relationships.
Optimize your nonprofit's website so web users and search engines can explore and interact with your meaningful cause.
We could not have been more pleased with the work Elevation did on the American Spaniel Club Foundation (ASCF) website. We gave them rather specific guidelines of what we wanted - and they hit it out the park first try. It was amazingly easy - and the communication was perfect. When there were the usual implementation issues that naturally occur - they were right there to fix them and stayed in touch long after launch when there were some questions. The work was so good - I recommended them for another non-profit that I serve on the Board for - and once again - perfect work for them as well. Thank you Elevation for helping non-profits stay online in this internet connected world with solidly designed websites that we can actually maintain after launch.
Charles Born
Director of Communications
American Spaniel Club Foundation
We partnered with Foster Youth in Action (FYA) to design a nonprofit website to act as a vehicle of youth empowerment changing the way foster care is handled nationwide. FYA's website for their nonprofit has served as a resource for foster youth. The site is completely search engine optimized, and incorporates nonprofit web development features such as an interactive graphic design that support and engages their community.
Sidelines is an international organization that offers support and education to women and families experiencing complicated pregnancies. We partnered with them to design a nonprofit website to serve as a resources on high-risk health conditions in women. For an organization that relies heavily on their nonprofit website, we built them an easy-to-maintain and customized website that comes with, customized graphic design, high-quality security systems, and a SEO-compatible site.

subset: commoncrawl


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Kevin Garnett on Wednesday took the court at Target Center as a member of the Timberwolves for the first time since April 2007.
Garnett, who was acquired from the Nets at the NBA trade deadline last Thursday, was welcomed home with a standing ovation from a raucous crowd as he was introduced prior to the T-wolves' game against the Wizards.
MORE: NBA: Then and now | Loyalty brings KG back to Minnesota | 'If LeBron can go home . . . why can't I?'
It didn't take Garnett long to get back into the swing of things.
Garnett played 12 seasons with the Timberwolves before joining the Celtics in 2007. He spent five seasons in Boston, and won his first NBA championship in 2008. Prior to the 2013-14 season he was traded to the Nets. Nagging injuries limited him to 54 games that season. He played in 42 games for Brooklyn this season, averaging 6.8 points and 6.8 rebounds.
UPDATE: Garnett told reporters after the game that the reception got his attention.
"I've been back before and I never paid attention to how much love is here still for me because I'm too busy being focused on the game," Garnett said, according to The Associated Press. "And tonight it was just over the top.
"I did not know the city missed me like this. I don't think that you can ever wish or ever think the city loves you like this. But to see it is reality and I'm very appreciative."
Garnett contributed five points, eight rebounds and two blocks in 19 minutes as the Wolves rallied from an early deficit to win, 97-77.


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On Your World, Donald Trump said Jeb Bush is "a nervous wreck" who is "very, very unstable."
In one of at least two appearances on Fox News yesterday (not counting one by his sons), the day before the New Hampshire primaries, Donald Trump appeared on Your World to slam Jeb Bush, Ted Cruz and Michael Bloomberg.
But Trump's attack on Bush, who has been attacking him, was especially vicious.
Host Neil Cavuto asked, "Are you surprised that Jeb Bush has been coming after you to the degree he has?"
TRUMP: Well, he's a nervous wreck. I mean, he's done a terrible job. He spent $120 million out of a super PAC which is, you know, controlled money. It's all special interest and lobbyist money. He just announced that he doesn't want super PAC money anymore after wasting it all. And, you know, you have to see him, he's a nervous wreck, and he's saying things that are so foolish, and, frankly, he's in favor of Common Core, he's weak on immigration, he said - remember the famous "When they come it's an act of love?" He thought that the Iraq war was a good thing, it took him five days to realize it wasn't. He's making a fool out of himself, and he says things that are just lies. He just said Marco Rubio is a dear, dear friend of his. He said that I, Donald Trump, am a totally gifted politician. I said, really that's nice, I'm a gifted politician. I don't know if he meant that in a good way or a bad way to be honest with you. But, he's very, very unstable.
Cavuto did not challenge Trump's over-the-top innuendo.
Watch it below, from the February 8 Your World.
This just in. The Donald's spokesperson Katrina Pierson took a break from her stream of bigotry spew (to let us all know she's not politically correct) to tell us Trump shot-gunning "pussy" smears at his rivals is in the spirit of our Founding Fathers (to let us know her and her boss aren't politically correct). 👍
Even my craziest sarcasm can't compete with The Donald's clown act!
Interesting that completely non-partisan "Fox & Friends" (between smearing Hillary) had Jeb! on where he was quite relaxed getting his boots cleaned with Doocy's tongue. He genuinely appeared to be laughing off The Donald.
Trump was scheduled to have his boots cleaned by Doocy later in the show but gratefully I was otherwise engaged so I don't know what path mercurial Trump took. Likely the low road.


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Nobody wins latest jackpot; Powerball rises to $100 million
Published: Saturday, February 16, 2008 at 6:01 a.m.
Last Modified: Sunday, February 17, 2008 at 5:13 p.m.
Nobody won the major jackpots in the Louisiana Lotto and multistate Powerball drawings Saturday night, the Louisiana Lottery Corp. said.
Louisiana Lotto players matching all six numbers drawn would have won or shared a $475,000 prize, which will rise to an estimated $525,000 for Wednesday. Fifteen tickets matched five of the numbers drawn, which were: 10, 20, 21, 29, 32 and 36. Each of those is worth $2,284.
Powerball players matching all five numbers and the Powerball would have won or shared the $89 million jackpot. The prize will grow to an estimated $100 million for Wednesday.
The randomly drawn numbers were: 3, 4, 8, 20, 49 and Powerball 18.
Matching the first five numbers drawn without matching the Powerball wins a $200,000 prize. There were six of those. They were sold in: Arizona (2), Colorado, Idaho (2) and Pennsylvania.
One ticket purchased in Louisiana matched four of the numbers and is worth $10,000.
The $50,000 Easy 5 jackpot rolls over to $60,000 for Wednesday after none of the tickets matched the five numbers drawn, which were: 1, 11, 18, 34 and 36.
Reader comments posted to this article may be published in our print edition. All rights reserved. This copyrighted material may not be re-published without permission. Links are encouraged.
Comments are currently unavailable on this article


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...I have excellent proofreading skills and therefore strong grammatical and verbal skills. I also have a strong background in the sciences especially Biology which I have a BS in. I have minors in Chemistry, English, Sociology as well as Mathematics.
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The field of mathematics can be very challenging at times and sometimes it forces students to seek help outside of the classroom walls. Competent professionals or the problem ease the burden of learning mathematics. Students need to learn mathematics in a practical way and the mathematical concepts need to be reinforced in a manner that is not daunting.
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"This is a free learn to run group. We will begin with a slow place, and build our endurance. We will run three times a week, Monday, Wednesday, and Saturday. Stroll..."
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To read and display employee record
Program Plan:-
? Declare two functions: one for reading Employee details and another for showing employee details.
? Call both the function into the main function.
? Declare an integer type variable and a float type variable which are taken as input from the user.
? Implement a class and declare its data member and its constructor under the scope identifier public.
? Make a pointer of account class.
? Declare two array of character data type which stores the value of name and designation of the employee.
? Declare a variable of float data type which is taken as input from the user.
? Create and define a default constructer.
? Define the vector to store the Employee's records.
? Define the function ReadEmployee() which reads the employee details and store them in a vector.
? Create an object of the class Employee.
? Declare a static variable of integer data type which remains unchanged through the lifetime of the program.
? The for loop in function readEmployee() start with index i as 0 and reads employee records and inserts them into vector.
? Calculate the balance by using the standard formula.
? Insert the Employee records into the vector.
? Define the function ShowEmployee() which shows the employee details and stores it in vector.
? The for loop in function showEmployee () start with index iterator positions and displays Employee records.
? Display the employee name and balance by calling functions read and display the employee records from main.


text: I've been trying to make a good rain team but so far I keep getting g screwed over by the same pokemon over and over again. Toxicroak and Ludicolo really hurt my teams but here is my newest: Politoed @Leftovers -Drizzle Bold 252hp 252def 4spa Scald Protect Toxic Encore As usual I lead off with Politoed, and I chose the defensive set for the purpose of staying alive and stalling out opponents. The problem here is Politoed gets completely shut down by toxicroak, forcing me to switch out. Lapras @Leftovers -Hydration Adamant 252hp 252atk 4def Waterfall Avalanche Rest Dragon Dance This thing is a complete tank that can't be killed. I realize many people don't use Lapras in the OU, but I think I can pull it off with this set. However, I was wondering if a special attack oriented set would be better this way I could take advantage of hydropump and thunder in the rain, along with ice beam and rest. Azumarill @ChoiceBand-Huge Power Adamant 252atk 212hp 44spe Waterfall Aqua Jet Ice Punch Superpower My third and final water pokemon. Azumarill's Aqua Jet is ridiculously powerful and has a +1 priority when huge power, stab, and rain bonus are applied. Superpower is a check for Ferrorthorn and Ice Punch can hit dragons. Raikou @Leftovers -Volt Absorb Timid 252spa 252spe 4hp Thunder Calm Mind Volt Switch Hidden Power Grass Raikou is in charge of taking down other water types that could potentially wall me. Thunder has perfect accuracy in the rain, Calm Mind can let me setup given the opportunity, and I have hidden power grass for gastrodon and jellicent. I have Volt Sworch there instead of Aura Sohere because pokemon Showdown told me something about it being illegal to have aura sphere and one of the other moves on the same set. Tornadus@Choicespecs-Prankster Timid 252spatk 252spe 4def Hurricane Focus Blast U-Turn Heat Wave Tornadus's job is to spam hurricane and abuse its perfect accuracy in the rain. Heat Wave is exclusively for ferrothorn and scizor, focus blast is for tyranitar and anything that resists hurricane, and u-turn is for a quick exit. I don't plan on using u-turn too often so I chose a timid nature, not a naive one. Dragonite@Lum Berry -Multiscale Naughty 252atk 156spe 100hp Hurricane Outrage Dragon Dance Roost Dragonite is designed to function well in the rain. He has two powerful stabs, due to multiscale dragonite has an almost guaranteed setup of dragon dance and roost is useful to bring multiscale back. However, I was wondering if Salamence or Latios would be better here. Salamence with choice scarf set, or Salamence with dragon dance set and standard Latios set.


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Michael Stipe Tried to Record With Kurt Cobain and Save His Life
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text:
Breanna McDonald
- Lithonia, GAHometown
- Chamblee High School
- 6-0Height
- —Weight
- 42Overall Rank
- 13Position Rank
ESPN Player Evaluations
Battle in the Boro-July 10: Possibly one of the most dynamic and explosive one on one players in the 2012 class. Problem is, that's not what you get every possession down the floor. At her best she has an explosive first step and the agility to navigate the most aggressive defensive minefields to get to the rim. The pull up is there and actually has more consistency than the deeper looks. In transition she may be at her best with the ball in her hands but she will get out and run the lanes. Nobody is going to call defense a strength but when focused she's much better than most people know and could actually become quite a stopper. (Lewis)
Flava Jam-July 10: It would be natural, as a college coach, to drool over the spectacular size and athleticism that the 6-foot McDonald offers from the wing. She is fast and explodes off the floor. She also has above-average handles and a quick and long first step. Whether she joins the ranks of the truly elite, as her physical skills might suggest, depends on how much polish she can apply to some of her game. Her aerial show is nice to watch, up until the finish, for example, where she needs a little more balance to be consistent. McDonald also can show a little more resolve at the defensive end, where her speed, length and rocket-powered legs could add up to bushels full of blocks and deflections, especially in help. (Hansen)
Nike Regional Skills-May 10: One of the most talented players in the class and if she wants to be among the top 25 she has the talent to do it. The desire remains the question. She can score at will when she wants to but she hasn't decided to push herself through that comfort zone that separates good from exceptional. Two of the coaches at the camp mentioned that "25 had put it in cruise control" and she was wearing that number. Athleticism is matched by few and for her size the skill set is also impressive but being an elite impact player requires intangibles that she is yet to display on a more consistent basis. (Bodine)
USA U16 Trials-May 09: The 6-0 wing has a nice, strong frame. With the ball, she showed solid guard skills, including a nice handle, with some shake to freeze defenders. She also showed a pull-up in the 12-foot range. With her athletic gifts she could be a lock-down defender, which she showed in spots, especially on the ball.
Nike Regional Skills Academy-April 09: Breana McDonald has a great combination of length, athleticism and open-court play. She was really focused during the teaching parts of the camp. McDonald gave maximum efforts in the breakout skills sessions where players were required to go to assigned baskets to practice those skills in which lead instructor Ganon Baker had just demonstrated. McDonald seemed to relish this opportunity and took advantage of it. She was even spotted taking extra shots during the water breaks.
Club Team: A.O.T. (2011)
Previously played for W.P. Celtics


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Despite gender neutral guidelines, prior studies suggest that women have lower rates of hypertension control and these differences may vary with age. Accordingly, we compared rates of hypertension control between women and men as a function of age.
Within 3 integrated healthcare systems in the Cardiovascular Research Network, we studied all patients seen from 2001–2007 with incident hypertension. Within 1-year of cohort entry, patient's hypertension was categorized as: 1) controlled based upon achieving guideline-recommended BP levels, 2) recognized if hypertension was diagnosed or a hypertension medication dispensed, and 3) treated based on hypertension medications dispensed. Multivariable logistic regression models assessed the association between gender and 1-year hypertension outcomes, adjusted for patient characteristics.
Among the 152,561 patients with incident hypertension, 55.6% were women. Compared to men, women were older, had more kidney disease and more blood pressure measures during follow-up. Overall, men tended to have lower rates of hypertension control compared to women (41.2% vs. 45.7%, adjusted OR 0.93, 96% CI 0.91–0.95). A significant gender by age interaction was found with men aged 18–49 having 17% lower odds of hypertension control and men aged ≥ 65 having 12% higher odds of hypertension control compared to women of similar ages (p<0.001).
In this incident hypertension cohort, younger men and older women had lower rates of hypertension control compared to similarly aged peers. Future studies should investigate why gender differences vary by age in order to plan appropriate means of improving hypertension management regardless of gender or age.
Uncontrolled hypertension (HTN) is one of the most significant public health problems in the world today and is related to a significantly elevated risk of stroke, myocardial infarction, heart failure, and renal failure.[1, 2] The prevalence of HTN is increasing among both women and men in all age groups.[3] Data from national surveys suggests that only 1/3 of patients with HTN have their blood pressure controlled to recommended levels.[3, 4]
Current guidelines recommend similar approaches to HTN management regardless of gender.[5, 6] Despite these gender-neutral recommendations, some literature suggests that HTN management varies by patient gender. Specifically, in some studies, women have been shown to have worse rates of blood pressure control. [4, 7–12] However, other studies have found that women have equal or better HTN control than men.[13–15] Limitations in these prior works may explain these conflicting results. For example, many studies classified blood pressure control based on a single blood pressure measurement and lacked longitudinal follow-up. Importantly, no study has assessed gender differences in HTN control among an incident HTN cohort to account for severity of baseline blood pressure and subsequent HTN recognition and treatment. Finally, few studies consider gender differences as a function of age, particularly among younger age groups, which has been important in other studies of gender differences in cardiovascular care.[16, 17]
Accordingly, we sought to compare rates of HTN control within a year of meeting criteria for incident HTN among contemporary, ambulatory patients followed in three large integrated health care systems and to explore gender differences in HTN control as a function of patient age. Secondary analyses assessed gender differences in HTN recognition and treatment.
The study sample included patients within the Cardiovascular Research Network (CVRN) hypertension registry from 2001–2006 with incident HTN. The development of the CVRN hypertension registry has been described previously.[18, 19] In brief, patients with HTN in three integrated health systems (Health Partners of Minnesota, Kaiser Permanente Colorado, and Kaiser Permanente Northern California) were identified using a published algorithm based upon ICD-9 diagnosis codes, blood pressure (BP) measurements (from non-urgent visits), and pharmacy data.[20] For this paper, incident HTN was defined as: 1) ≥ 2 consecutive elevated BPs and a subsequent HTN diagnosis or HTN treatment; OR ≥ 3 consecutive elevated BPs regardless of subsequent diagnosis or treatment; AND 2) no prior diagnosis or treatment for HTN in ≥ 12 months prior to meeting entry criteria. Elevated BP was defined according to JNC7 thresholds of systolic blood pressure (SBP) ≥140 mm Hg or diastolic blood pressure (DBP) ≥90 mm Hg with lower cut-offs of 130/80 mm Hg for those with diabetes mellitus or chronic kidney disease.[6]
Since the study inclusion and outcome criteria rely on diagnoses codes and pharmacy data, patients were required to have continuous health plan enrollment for ≥ 1 year prior to and after cohort entry. Because the approach to HTN management differs in pregnancy, women with identified pregnancy were also excluded.
The primary predictor variable for all analyses was patient gender. Other predictor variables considered in the multivariable models included: patient age, race/ethnicity, BP level at cohort entry, year of cohort entry, study site, number of BP measurements during the follow-up period and coexisting conditions. Coexisting conditions were determined based on ICD-9 diagnosis codes assigned at visits or entered on problem lists, prescribed medications, and laboratory data according to a pre-specified algorithm. To assess the relationship between gender and HTN control by age, we compared men and women in three age strata: 18–49 years (young), 50–64 years (middle) and ≥ 65 years (older).
The primary outcome of interest was HTN control based on the median of all blood pressures in the 1-year after period meeting incident HTN criteria and consistent with JNC7 guidelines (SBP ≤ 140 mm Hg or DBP ≤ 90 mm Hg with lower cut-offs of 130/80 mm Hg for those with diabetes mellitus or chronic kidney disease).[6] In accordance with current HEDIS measures, an alternative definition of HTN control using the last blood pressure in the follow-up interval was also tested. [21] As the results of this secondary analysis did not differ significantly from the primary approach, these data are not shown.
To explore how other processes of HTN management potentially differ by gender, secondary analyses compared the rates of the outcomes of HTN recognition and treatment by age and gender. Hypertension recognition was defined as a recorded diagnosis of HTN or a filled prescription for any antihypertensive medication (e.g., diuretics, B-blockers, ACE-inhibitors, etc.) occurring on or within one year of meeting study criteria for incident HTN. Hypertension treatment was defined as a filled prescription for any antihypertensive medication occurring on or within one year of study entry.
Baseline characteristics were compared between women and men using the chi-square test for categorical variables or Wilcoxon rank sum tests for continuous variables. Multivariable logistic regression models assessed the association between gender and hypertension control adjusting for patient demographics, coexisting conditions, year of cohort entry, study site and number of blood pressures over follow-up. To ensure the findings were not site dependent, additional models assessed HTN control at each of the three study sites. These results were similar to the overall analysis for HTN control; therefore, the results are not presented.
Given literature suggesting gender differences are age dependent, stratified models assessed the interaction between gender and HTN control stratified by young (18–49 years), middle (50–64 years) and older ( 65 years) aged groups. The statistical significance of the differences among strata was tested with two-way interaction terms in the full model. Further analyses were performed among subgroups stratified by the presence of chronic kidney disease (CKD) or diabetes mellitus (DM).
Finally, to examine the extent to which age dependent gender difference in HTN control parallel other processes of HTN care, we examined gender differences in HTN recognition and treatment stratified by age. Multivariable logistic regression models controlled for the same covariates as the primary analysis models.
All analyses were performed using the SAS statistical package version 9.1 (SAS Institute, Cary, NC). The study was approved by the institutional review committee at participating sites.
Of the 288,916 patients initially identified with incident HTN in the CVRN hypertension registry, 108,294 (37.5%) were excluded because they did not have a full-year of prior membership, 3037 (1.1%) patients were excluded because of pregnancy and 25,024 (8.7%) were excluded due to lack of a full year of follow-up after cohort entry. The final study cohort included 152,561 patients; of whom 56% were women. Compared with men, women were older, had more chronic kidney disease, had more depression and had more BP measurements over the year of follow-up. (Table 1).
Overall, men had lower rates of HTN control compared to women (41.2% vs. 45.7%, p<0.001). (Figure 1). After adjusting for all variables in table 1, men continued to have lower rates of HTN control (OR 0.93, 95% CI 0.91–0.95). However, in stratified analysis, a significant gender by age interaction was found. Men had worse HTN control in the 18–49 year (p<0.001) and the 50–64 year (p<0.001) age groups, but in the group ≥ 65 years, men had better rates of HTN control than women (p<0.001). (Figure 1).
Similar findings were seen in subgroups stratified by the presence or CKD or DM. Specifically, younger men were significantly less likely than younger women to achieve HTN control (no CKD or DM: 43% men with control vs. 53% women with control, p<0.001; CKD or DM: 32% men with control vs. 38% women with control, p<0.001). In the older age groups, the gender difference was only significant in the patients with CKD or DM (37% control in men vs. 35% control in women, p<0.001)
Figure 2 shows the results of additional analyses examining other processes of HTN care by gender. Younger men had significantly lower rates of HTN recognition and treatment (p<0.001) compared to younger women while older men had significantly higher rates of HTN recognition and treatment compared to older women (p<0.001 for all).
In this contemporary cohort of patients with incident HTN, overall, men had worse rates of 1-year HTN control than women; however, the association between gender and HTN control varied substantially when examined in different age strata. Specifically, men 18–49 years old had 17% (95% CI, 16–20%) lower odds of having their HTN controlled at one year compared with women of similar age. Conversely, men ≥ 65 years old had a 12% (95% CI, 7–16%) higher odds of having their HTN controlled compared with women ≥ 65 years old. In stratified analysis, these findings were limited to older patients with CKD or DM. BP control rates were also slightly lower for men 50–64 years old compared to women 50–64 years old. Age dependent gender differences in HTN recognition and treatment initiation were also noted and paralleled the differences in HTN control for subjects 18–49 years old and ≥ 65 years old. Gender differences in HTN recognition, treatment, and control persisted even after controlling for other patient characteristics.
Prior studies of the relationship between gender and BP control have found better, no difference, and worse BP control for women versus men. [4, 7, 8, 10, 11, 13–15, 22] Our finding that the relationship between gender and BP control varies by age provides a potential explanation for the conflicting results of prior studies which were conducted in study populations with different age distributions. Additional strengths of this study included 1) use of a study population of patients with incident HTN (both recognized and unrecognized); 2) consideration of multiple BP measures over a year of follow-up instead of a single BP measurement to determine HTN control; and 3) concurrent assessment of HTN processes of care including HTN recognition and treatment initiation.
To our knowledge, this is the first large community based study to demonstrate that among a cohort of patients with incident HTN, gender differences in 1-year HTN control vary by age. We found that among patients ≥ 65 years old with incident HTN, older women were less likely to have their elevated BP recognized and less likely to have anti-hypertensive medications initiated than older men, suggesting that provider-based processes of care contribute to lower rates of HTN control for older women compared to older men. These findings are consistent with prior studies suggesting significant improvements in HTN awareness, treatment and control among men but not women over 60.[4] Other potential explanations for lower rates of HTN control in older women compared to older men include poorer adherence to prescribed medications or lifestyle recommendations and physiological differences in HTN control due to vascular stiffness and/or sex hormones.[23]
On the opposite end of the age spectrum, and consistent with earlier cross sectional data, we found lower HTN control among young (18–49 years old) men compared to young women.[24] Premenopausal women are known to have lower blood pressure then age matched men again suggesting sex hormones may influence age dependent gender differences in HTN control.[23, 25] As hypothesized for the older age groups, the likelihood of treatment intensification and patient adherence to medications or life style recommendations may differ between young men and women. Another possible explanation for the gender differences seen in the young is that young women may access the health care system more often and have more opportunities for HTN control compared to young men.[26] However, in this study, young men had worse HTN control even after adjustment for the number of blood pressure measurements, suggesting visit frequency does not completely explain observed differences. Finally, HTN recognition and treatment were also lower among young men compared to young women suggesting that provider actions, as well as patient factors, may influence the age dependent gender differences demonstrated.
Certain factors should be considered in the interpretation of the study results. First, this study relies on BP measurements from an electronic medical record. However, methods for determining HTN have been previously validated using chart review. Furthermore, the methods for determining HTN outcomes were applied equally by gender. Second, the findings in these healthcare systems may not be generalizable to other healthcare settings. However, these 3 systems care for >4 million patients in geographically distinct areas and the results for overall HTN control did not significantly vary across sites (date not shown). Third, it was not possible to measure lifestyle interventions for this analysis. Differences in adherence to lifestyle recommendations or how providers prescribe them could vary by age and gender and potentially explain some of the differences seen in HTN control. Similarly, variables such as education and income were not collected in this data set and their relationship to blood pressure control could not be determined. Fourth, at baseline, the proportion of women in the older age group was higher and women tended to have higher rates of CKD and DM which could affect subsequent comparisons of blood pressure outcomes. We have attempted to control for these baseline differences in two ways: 1) by controlling for age and comorbidities in the primary analysis; and 2) by stratifying by age and CKD or DM status in secondary analyses. The results of the secondary analysis were similar to the primary analysis. Fifth, medication adherence was not considered in the models comparing HTN control by age and gender. However, some studies suggest gender is not a significantly associated with adherence to HTN medications.[27] Finally, with large sample sizes it is possible to find statistically significant differences that are not necessarily clinically meaningful. However, at a population level, the absolute differences in control rates (40.5% young men vs. 49.4% young women; 42.5% older men vs. 41.5% older women), are of at least modest size, particularly in the younger age groups, and could potentially translate into significant differences in longer term cardiovascular events. Therefore, these findings have significant importance from a public health perspective and warrant further investigation.
Overall, the findings of this study have several clinical and research implications. First, current rates of HTN control for men and women of all ages remain below the 50% targeted by initiatives such as Healthy People 2010.[28] Therefore, this study suggests that despite initiatives to improve blood pressure control, HTN control rates remain low for women and men suggesting substantial missed opportunities for the prevention of cardiovascular disease. Second, control was lowest among younger men and older women. Therefore, system changes directed at improving HTN control should devote more attention to BP management in these important populations. Third, gender differences in HTN recognition and treatment were also demonstrated; further studies are needed to determine the provider factors that may explain these differences in HTN processes of care. Finally, these age dependent findings stress the need to study all age groups when looking for gender differences.
In this cohort of patients from 3 healthcare systems with incident HTN, younger men and older women had lower rates of HTN control compared to women and men of similar age. Future studies should investigate why gender differences vary by age in order to plan appropriate means of improving HTN management regardless of gender or age.
Funding Sources: The Cardiovascular Research Network is supported by a grant from the National Heart Lung and Blood Institute of the NIH (U19HL91179-01). Dr. Daugherty is supported by grants from the Center for Women's Health Research at the University of Colorado Denver and the National Heart Lung and Blood Institute (K08HL103776-01). Dr. Schmittdiel is supported by the Office of Research in Women's Health Building Interdisciplinary Careers in Women's Health K12 Career Development Award (K12HD052163).
This work was presented as a poster at the American Heart Association 50th Cardiovascular Disease Epidemiology and Prevention Scientific Sessions on March 4th, 2010 in San Francisco.
Financial Disclosure: Dr. Ho serves as a consultant for Wellpoint Inc. All other authors report no conflicts on interest in regards to this manuscript
PubMed Central Canada is a service of the Canadian Institutes of Health Research (CIHR) working in partnership with the National Research Council's national science library in cooperation with the National Center for Biotechnology Information at the U.S. National Library of Medicine(NCBI/NLM). It includes content provided to the PubMed Central International archive by participating publishers.


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"The name Jack Zipes is synonymous with highly regarded and widely read anthologies and critiques of fairy tales."―Choice
"All libraries should acquire this new edition of one of the most influential texts in the field."―Choice
"Fairy Tales are a highly fashionable study today for literary scholars as well as folklorists, and another new book shows what a range of interest can be evoked by them. This time in Jack Zipes' interesting and vigorous study."―Encounter
"Zipes reveals the extraordinary breadth of his acquaintance with both recent and classic literature in the field of folk and fairytale research."―Fabula
"Zipes manages the impressive trick of communicating both detail and overview without simplifying either. . . the serious folklorist should should defnitely have this on his bookshelf."―Fortean Times
"Zipes ably demonstrates that moral, political, religious, and other ideologies have shaped these apparently innocent narratives."―Lore and Language
"This problematic, provocative study will undoubtedly provide stimulating reading for many audiences."―Romantic Movement
"Zipes has written a stimulating and important contribution to the sociology of popular literature."―Sociological Review
"Places traditional tales in their socio-political, economic and cultural contexts."―Teacher Librarian
"Folklorists, educators and historians will particularly find this resource to be valuable. But educators and parents will also find Zipes's ideas intriguing."―Elizabeth Herron, Folks and Fairies in Action (resourcecenterblog.wordpress.com)


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Top Definition
A cocktail made with gin, lime, and a splash of orange extract.
Jill drank a cockmatic and spilled it all over her face.
by Jim from Nashville February 03, 2005
Trending Now
roughly translates to 'my cock is so small and bent that it can unlock handcuffs'
Cam'ron writes: "I unlock handcuffs, my cockmatics"
by Mish July 01, 2004


text:
Patrick Roy
Local News
P.K. Subban trade: 'Ridiculous', 'insane', 'a disgrace', fans sayMontreal Canadiens fans reacted with disbelief at the news their star defenceman and adopted son P.K. Subban had been traded for Nashville's Shea Weber.
Montreal Canadiens
Marking 30 years since St. Patrick was born with Habs Cup winPatrick Roy is one of four future Hall of Famers who were on that team, along with Larry Robinson, Chris Chelios and captain Bob Gainey.
Montreal Canadiens
What the Puck: There are worse general managers than Marc BergevinMarc Bergevin is not the worst general manager in the history of the Canadiens. I know, it's a bold statement but I'm sticking by it.
Brendan Kelly's What the Puck: The Habs are simply not ready for the playoffsI know I said Habs fans don't watch once our team's out, but that was a slight exaggeration
Opinion: What's going on with the Canadiens and why is nothing being done?The situation is worse than ever, and what's being done? Nothing. I've been reduced to yelling at the television, trolling the team on Twitter, and turning into the "angry fan" ...
Local News
Montreal this morning: A mild day aheadWe might see some clear skies today after periods of light snow this morning, Environment Canada says.
Montreal Canadiens
Dave Stubbs: NHL trophies guests of honour at Montreal lawyer's open houseThis was the third time Phil Schneider has had the Stanley Cup in his home, the first in his back yard a number of years ago, most recently for his ...
Examining why screens went dark at Cinéma ExcentrisA week after the closing of the Excentris arthouse, more questions are being rasied as to why the St. Laurent Blvd. arthouse had to shut its doors.
Local News
Imminent closing brings back fond memories of Moe's dinerSay it ain't so, Moe. By now most Montrealers have heard the news that Moe's, the time-capsule of a diner next to the old Forum, is closing after serving up ...
Montreal Canadiens
Dave Stubbs: Habs crushed by Avalanche after emotional pre-game salute to France, aggressive startA moment of silence and the playing of La Marseilleise began Saturday's Canadiens-Colorado Avalanche game on an emotional note. But the Habs trailed 3-0 after 20 minutes, no matter that ...


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Book your room at House Neza
Get an overview of this hotel4-star apartment with downhill skiing, near the slopes
Located near the slopes, this Kranjska Gora apartment is in the mountains, within 1 mi (2 km) of Kransjka Gora Ski Resort and Lake Jasna, and close to winter sports such as snow tubing and snowshoeing. Zelenci Nature Reserve is 2.3 mi (3.7 km) away.
Property Features
Spend your day on the slopes, and return to House Neza to take a dip in a spa tub and relax in massage/treatment rooms.
Room Amenities
All 5 apartments boast private spa tubs and fireplaces, while conveniences include washers/dryers and kitchens. Guests will also find free WiFi, balconies or patios, and cable TV.Would you like to give us feedback? Share it! Opens in a new window
House NezaSmerinje 4 Kranjska Gora 4280
Hotel Amenities
Hotel Amenities
Have fun with onsite winter activities, including downhill skiing, cross-country skiing, and snowboarding. Relax in the spa tub after a day on the slopes or enjoy the use of a sauna. Conveniences like ski storage and skiing lessons allow you to spend less time with logistics and more time on the slopes.
Public areas are equipped with complimentary high-speed wireless Internet access.
- Babysitting or childcare (surcharge)
- Barbecue grill(s)
- Free WiFi
- Garden
- Laundry facilities
- Luggage storage
- Multilingual staff
- Number of buildings/towers - 1
- Number of floors - 1
- Sauna
- Ski storage
- Spa treatment room(s)
- Spa tub
- Total number of rooms - 5
- Tours/ticket assistance
Family Friendly Amenities
- Babysitting or childcare (surcharge)
- Cribs/infant beds (complimentary)
- Free Wi-Fi
- In-room childcare (surcharge)
- Kitchen
- Laundry facilities
- Microwave
- Refrigerator
- Rollaway/extra beds available
- Washer/dryer
Available in all rooms: Free WiFi
Available in some public areas: Free WiFi
Room Amenities
- Air conditioning
- Balcony or patio
- Cable TV service
- In-room climate control (air conditioning)
- Coffee/tea maker
- Cookware, dishware, and utensils
- Free cribs/infant beds
- Dishwasher
- Fireplace
- Free WiFi
- Hair dryer
- In-room childcare (surcharge)
- In-room massage available
- In-room safe
- Kitchen
- Microwave
- Private spa tub
- Rainfall showerhead
- Refrigerator
- Rollaway/extra beds available
- Separate bedroom
- Washer/dryer
Nearby Things to Do
Recreational amenities at the apartment include a spa tub and a sauna.
The recreational activities listed below are available either on site or nearby; fees may apply.
- Scooter/moped rentals nearby
- Rafting nearby
- Mountain biking nearby
- Snowshoeing nearby
- Skydiving nearby
- Hiking/biking trails nearby
- Kayaking nearby
- Fishing on site
- Ski lessons on site
- Cross-country skiing on site
- Downhill skiing on site
- Snowboarding on site
- Ski equipment rental shops nearby
- Golf lessons available nearby
- Sledding nearby
- Snow tubing nearby
- Bicycle rentals nearby
Hotel Policies
Check-in time starts at 2:00 PM
Check-in time ends at 6:00 PM
Check-out time is 10:00 AM
Payment types
- Pets allowed for an extra charge of EUR 10 per pet, per night
- Dogs only
You need to know
Extra-person charges may apply and vary depending on hotel policy.
Government-issued photo identification and a credit card or cash deposit are required at check-in for incidental charges.
Special requests are subject to availability upon check-in and may incur additional charges. Special requests cannot be guaranteed.
- Deposit: EUR 200 per stay
- A tax is imposed by the city: EUR 1.01 per person, per night
- Cleaning fee: EUR 50 per accommodation, per stay (varies based on length of stay)
Optional extras
- Pet fee: EUR 10 per pet, per night
Hotel Name
- House Neza
- House Neza Apartment
- House Neza Apartment Kranjska Gora
- House Neza Kranjska Gora