February 12th, 2018 – A day at the FDA

I left home at 5am and will arrive back around 9pm. A lot of travel for a short meeting with the FDA – but one that was worthwhile and productive. We had a chance to convey to the agency the […]

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February 11th, 2018 – Girls Who #Zwift

As well as spending our usual Sunday at baseball lessons, horse riding and basketball games, I also got a chance to do something different. With Noah I helped him start his couch to 5k program on the treadmill and with […]

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February 10th, 2018 – Second Swim Meet #didatleastonethingright

Our two wonderful children competed in their second swim meet today. They improved from the last time they competed and really made us both proud. They put out a lot of effort and bought home a few ribbons (even if […]

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February 9th, 2018 – Signs of Spring

My favorite local sandwich store had these wonderful Crocus out on display on Friday. Still a bit of winter to endure but a reminder of what is coming. Blawnburg Cafe

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February 8th, 2018 – Joanna’s Birthday

My little sister celebrated her birthday today. She’s awesome. Level headed. Fun. Caring. Great mom. Great sister. A real steadying influence on the family. Awesome hairdresser too.

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February 7th, 2018 – Nothing like an ice storm

It was supposed to be 3-4in of snow starting later in the day. Instead, it turned into 3/4in of ice right in the middle of the school commute. That made for a long, dangerous drive.

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February 6th, 2018 – Maggie has new steps

Our little doggie is getting older and older. While she is still quite healthy, she is getting a little bit blind and quite a bit of arthritis. We used to have very steep steps coming out of the sunroom that […]

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February 5th, 2018 – Just another Monday

Back to school after a busy weekend. Work on the downstairs laundry has started. A dumpster arrived to clean up after shortening the back deck and Noah had late night basketball practice – enough said.

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February 4th, 2018 – Spring is coming!

How do I know? Because we’re starting to get ready for the baseball season. Noah really wants to make a travel team – not just a recreational team this year and so his coaching is starting early. We managed to […]

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February 3rd, 2018 – Skiing Shawnee

We rose early and drove to Shawnee. The kids had three hours of snowboarding while Beth and I skied. Beth’s skiing is improving in leaps and bounds. The only problem with the whole experience was the crowding. It got to […]

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February 2nd, 2018 – Just another Friday

More PT, more pain. More progress on the Au Pair suite – the shower is starting to form. More cycling.

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February 1st, 2018 – Really, February already?

Yet more video conferences…

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January 31st, 2018 – A long day of early meetings

Bad news – a long day of video conferences. Good news – I didn’t have to travel to Europe.

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January 30th, 2018 – Swimming Keeps Improving

Both Kids Swimming is improving dramatically. Gracie’s dives keep coming on and Noah is getting longer endurance. Grace improving her Diving Game from Craig Kennedy on Vimeo. 8 Laps Later, Noah is still going strong from Craig Kennedy on Vimeo.

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January 29th, 2018 – There once was an idea called America

As a young boy, then a young adult, before coming to the United States, there was an idea that was America. A country that respected the rule of law, no matter who you were, and promised that everyone was equal […]

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January 28th, 2018 – Lazy Sunday

Fifty degrees Fahrenheit and raining at the end of January. Who would have thought? Perfect day for comfort food at breakfast, indoor basketball, horse riding and downtime. Noah Scores a basket! from Craig Kennedy on Vimeo.

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January 27th, 2018 – Cleaning up the garage

As the initial phase of construction for the Au Pair suite winds down, we had a chance to clean up the 3rd car garage today and get my car back in out of the weather.

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January 26th, 2018 – Huge progress today!

It felt like a lot got done today – although its been 6 weeks in the making. Our Au Pair suite passed its framing inspection. The new heating and cooling unit is fully operational and the main contractors have finished […]

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January 25th, 2018 – Grace and Noah Swim Faster

Tonight the children seem to have gotten into a new groove with their swimming. At their swim meeting both showed lots of guts and determination and really pushed their limits. The only downside is that now they are exhausted and […]

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January 24th, 2018 – This is really happening

We matched with an Au Pair today. She seems like a wonderful young lady and we’re all very excited. An Au Pair is coming, Beth is going back to school, life is certainly going to be different.

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January 23rd, 2018 – 50% Tariff

Yep, the Trump government in its infinite wisdom decided to whack tariffs onto washing machines of all things. Just to make life better for everyone. Another early expenditure that we didn’t need but better to spend it now for the […]

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January 22nd, 2018 – More PT, More Basketball

At least the PT is more tolerable now that I’m taking anti-inflammatories. Noah enjoyed his basketball practice.

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January 21st, 2018 – Moving the workshop along, a second Au Pair Interview

That’s right! We’re through the Au Pair suite enough that we’re now talking about the workshop! Even more exciting, we had second round interviews with an Au Pair who it looks like we might be getting close to matching with!

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January 20th, 2018 – First Au Pair Interview

We met our first Au Pair today (virtually). We’ve never had an Au Pair so we’re not sure what a perfect Au Pair would be, however it looks like we might have found one on our first attempt. Exciting!

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January 19th, 2018 – Passed Electrical, Blew out a tire

On the good news front, the electrical rough inspection for the Au Pair suite. Moving forward. On the downside, Beth was trying to park just outside our house and tore out a tire on this protruding gutter. There went the […]

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January 18th, 2018 – I suck at putting swim caps on

Just ask my daughter, Grace. Of course, she has me do it, for the first time, 1 minute before she has to start swimming. Ouch! Ouch! Ouch!

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January 17th, 2018 – HVAC is almost done

Yep, that’s right. We almost have heat back and the au pair suite is one step closer to being ready.

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January 16th, 2018 – Back to Work. Back to School

It feels like the year has finally begun. We’re faced with the first week of school and work that’s not defined by a snow day or a holiday. MLK day is over.

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January 15th, 2018 – MLK Day. Lest we forget.

It’s meant to be a day of service. Unfortunately, the country was still debating whether President Trump said “shithole” or “shithouse” when referring to African countries and Haiti.

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January 14th, 2018 – A Proud Husband

My perfect wife has not had good skiing experiences in the past. This weekend she overcame them and was skiing down green runs with grit and determination. Our children went from zero to snowboarding in one weekend too!

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January 13th, 2018 – Skiing and Snowboarding as beginners

What a fantastic day. The kids hit snowboard school and we hit ski school. We all had great fun and make progress! The high temp was only 14F and the wind was 25mph. COLD! Things that really worked: The JFBB […]

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January 12th, 2018 – First Ski Trip and its 65F and Raining

That’s right. Despite the fact it hasn’t been above freezing for 4 weeks, the weekend we decided to take our first ski lessons it’s 65F and raining. At least we’re only 2 hours from home.

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January 11th, 2018 – From single celled organism to poop on the window

While on the way to swimming lessons, Grace is talking about one of her friends who told her “God made us”. A discussion amongst the two children talked about evidence, science, and evolution. Proud dad. Noah started with “we evolved […]

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January 10th, 2018 – Its a slow process but quitting won’t speed it up

I saw this sign while at my Physical Therapy this morning. It certainly speaks volume about the recovery process, however, I also couldn’t help but think of its applicability to anything in life.

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January 9th, 2018 – It’s Rowan’s Birthday

Seems like he’s turning into a thoughtful boy. When asked about Logan Paul he said “I don’t agree with what he did but everyone should get a second chance”

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January 8th, 2018 – Back to Work

Bitter-sweet. The year-end shutdown really is a necessary refreshment activity in a high pressure, constant delivery environment.

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January 7th, 2018 – White men can’t jump

It’s 4F outside and hasn’t been above freezing for 21 days. It didn’t stop the local basketball league from playing today. Noah managed to run around like crazy but proved – once again – the truism that white men can’t […]

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January 6th, 2018 – My Least Favorite Workout Profile

The CTS field test. Nobody likes it. But 6% improvement feels good!

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January 5th, 2018 – Definitely not the good stuff

Going to my first Physiotherapy to come back from my broken arm did not go as desired. The prescription from the orthopedic surgeon mentioned “massage, heat, ice, gentle movement and TENS”. Sounded pretty good to me. My wife said, “don’t […]

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January 4th, 2018 – Not making it back in

Thanks to ‘explosive cyclogenesis’ we got 6+ inches of snow. I needed to go out to the hardware store – important house projects to keep moving. Getting out wasn’t too hard, however getting back in resulted in an hour of […]

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Jan 3rd, 2018 – Top of the Volcano

I got to see a new area on my favorite virtual training tool today – Zwift. It was only a recovery ride but hey, why not. Lots of fun to ride by a volcano. I love the integration of Training […]

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January 2, 2018 – No Surgery

Fractured, yes! Surgery, no! Physical therapy for 2 months but otherwise considered lucky! Mountain Biking – 1, Craig – 0

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January 1, 2018 – #thelastjedi

STAR WARS: The Last Jedi. What a great series. What a great story. What a great movie. A transition for sure but wonderful characters. Save the things you love, don’t fight the things you hate. Words for our time.

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Proud of 2017 – Bring on the next year

An average year..but better than 2016, and better than 2015..not bad considering I started cycling in 2015. Some figures missing from the above but overall, I’m proud.

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Live Like You Were Dying

I don’t make New Years Resolutions. I don’t believe in arbitrary, dividing point in time, commitments. I live a life of continuous improvement instead. However, as a goal, in 2018, I am going to Live Life Like I was Dying.

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Why does my shoulder hurt?

Well, two months ago, when you fell down that 10ft ravine – because you couldn’t unclip fast enough while coming up a hill and not being able to jump over a log – you broke your humerus and need to […]

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And so this is Christmas..

Fun, family, food…   And so this is christmas.. A post shared by Craig Kennedy (@iliveflatout) on Dec 26, 2017 at 8:04am PST Turkey looks good! A post shared by Craig Kennedy (@iliveflatout) on Dec 25, 2017 at 12:21pm PST […]

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Three Generations of Wonderful

Beth, Grace, Debbie Three generations of wonderful and beautiful. #family #girlpower💪 A post shared by Craig Kennedy (@iliveflatout) on Dec 20, 2017 at 5:47pm PST

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First Kids Swim Meet

Noah and Grace had their first swim meet. They took home three “2nd’s” and a “3rd” between them. So proud of their confidence, effort and willingness to try. They worked hard. #experiencesnotstuff A post shared by Craig Kennedy (@iliveflatout) on […]

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Goodbye Facebook

I’ll add to this later.

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Not Every day is a Good Day

Not every day is a good day. Go out tomorrow and make it better than today. Do it.

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Stretching Builds Confidence

I can’t describe the number of times I’ve learned the lesson that new and different things which are just outside my kids’ reach build their confidence.

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Consistency is Everything

I can’t expect my FTP to improve when I only put in enough TSS a week to maintain. FTP increase and TSS increase are correlated over time.

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Roasted Pumpkin and Cheddar Frittata

Some of the family were skeptical but this frittata was nutritious and delicious. Peel, seed and cut half a butternut squash. Cut into about 3/4in cubes. Cover the pumpkin in olive oil, salt and pepper. Cook in a 425F oven […]

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Diversity of PE-OTUS Trump’s Cabinet Nominees

Updated based on data from New York Times tabulation. November 16th. These visualizations represent PE-OTUS Trumps current Cabinet Nominee diversity breakout. If a person was nominated in two cabinet posts, they were counted twice (a nomination). Data considering Ben Carson […]

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Donate to Planned Parenthood in Honor of Someone Else

I wish this was my idea but it came from the twitterverse. You should take action by putting your money where your mouth is – donate to organizations that will be vigilant around issues that are important – but this […]

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Hints For Getting Your Congressman To Listen To You

These suggestions are curated from Emily Ellsworth’s twitter feed. I thought they were good, experience based practical suggestions so I’m sharing them. I worked for Congress for 6 years, and here’s what I learned about how they listen to constituents. […]

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Noah says “Reduce, Reuse, Recycle”

REDUCE, REUSE and RECYCLE are the three ‘R’s for helping the planet. This BLOG post is an example of REDUCE as it would have been a great way not to use poster board and paper. Here are some examples of […]

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Toughness is Built, Not Inherited

I think Chris Carmichael wrote the seminal commentary on this. Essentially, you can always find a reason not to go on a ride or a run – too hot, too cold, too dark, raining, too tired etc. Its only through […]

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Strava is Great when you’re Traveling

I learned this in riding in Austin, TX for the first time. A lot of traffic and intimidating roads. Okay, where do you go for 50 miles of cycling? Pull out Strava, do a local search for local athletes and […]

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FTP Is not a Badge

Its just a measurement. It can and will change over time and while its a good relative indicator of how well you can perform over time, its not a goal itself. FTP is a process measure, not an outcome measure. […]

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Situational Awareness Matters

Key Lesson: Be aware for anything. Pop Quiz: Heading down a narrow causeway at 20MPH and a hawk, carrying a still writhing snake heads straight at your helmet. What do you do? What do you do? Brake. Swerve and Curse. […]

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Heat and Hydration Matter

Key Lesson: Hydrate well for 24hrs before a hot ride This week I had three sets of tempo intervals to complete and then two endurance-miles sessions to complete. Friday afternoon when I went out, I was not well hydrated and […]

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Distracted Driving – Please think of Cyclists

Things you just don’t want to see from your CycliqIQ Fly 6 rear facing light/HD camera. When you pause and zoom in the video you can see the phone in the drivers hand.

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3 Dolphins

We’re 5 days in to our 7 day stay at 3 Dolphins Villa on Anguilla. Its only the four of us here and its fair to say that its been the most relaxing, enjoyable vacation we’ve had. It is not […]

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Mushroom, Leek, Creme Fraiche and Parmesan Mashed Potatoes

The question for a lazy Friday night after a long week of work, exercise and kids is “what comfort food would make life awesome?” Given my beautiful wife’s love of potatoes, nothing is better than mashed potatoes to satisfy. Here […]

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Beth’s Shop

These photos were taken Monday 22 Feb. Unfortunately the workshop was overcrowded as we’d placed outdoor furniture in it from the snowstorm. The workshop was built in 2013 as an accessory building to the house. It was fully permitted for […]

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3 Things this Weekend that Made Me Love Life

Number 1 – Star Wars The Force Awakens in 3D I admit it. I’m the generation (that’s X) which saw the original Star Wars (Number 4) in the movie theatre. This was the second time I’d seen number 7 and […]

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3 Things This Weekend That Made Me Love Life

Number One – Family Day at an NJ Devils Game We decided this year we’re going to do things. Not just ‘fix the house’ or ‘run errands’ or ‘do chores’. Our first attempt at that this year was an NJ […]

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3 Things This Weekend That Made Me Love Life

This one’s a little late – however, better late than never. Number One – Reverse Date Night We do pretty well at organizing date nights, however they usually involve a babysitter coming to our house and us leaving it for […]

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Egg Muffin Breakfast or Cycling Portable

These have become my favorite breakfast and a very useful portable for cycling wrapped in Skratch Labs Paper and shoved in your Jersey pocket. For Breakfast I gulp down one of these and put another one on a whole wheat […]

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3 Things this weekend that Made me Love Life

Number 1 – Snowtorious B.I.G I’m not generally a fan of snow however having a record snow storm on a Saturday once every now and again is kind of cool – especially when someone else comes and ploughs your driveway. […]

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My Favorite Cycling Gear

I’m still a new cyclist. I’m also a cyclist (like many) with enough disposable income to waste on gadgets and gear. Stuff that won’t make me go one bit faster or longer but that I can’t live without anyway. Like […]

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3 Things this weekend That Made Me Love Life

Number 1 – Time at my Bike Store Strangely enough a failure turned into an opportunity. One of our cars which we don’t drive often had its battery fail last week in front of my bike store! I ended up having […]

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Behind the Scenes of Beauty – Family

Over the weekend I was cleaning out my Time Capsule (security camera clips, photos etc). That inadvertently led to a review of my Photos library which led me to this post. (Which is essentially a celebration of my family). The […]

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3 Things this Weekend That Made Me Love Life

Number 1, Kids and Lollypops I take my kids to get haircuts at Ma Coupe in Skillman, NJ. Ben does a nice job there and they get to use their French language fluency with him as he’s native Algerian. The […]

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Focus Bikes Izalco Max Disc First Ride

I’ve been looking for a road bike. My friend J. at Halters Cycles has been great at making sure I wait to get what I want. His strong recommendation to me was the 2016 Focus Bikes Izalco Max Disc. It […]

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Gran Fondo NY 2016

The most important fitness goal I have right now is to finish the 2016 Gran Fondo NY in under 5.5hrs moving time and under 6.5hrs total time. The 2016 Event is 161km (100mi) in length. That means I have to be […]

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Isolated Leg Training, Left Only Power Meters and Trainerroad

The post below is a year or two old now. It’s still relevant but if you’ve landed here, there’s a chance your also still working out cycling software. This site that I was made aware of has good information that […]

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