Category Archives: bad coffee

Some Days Are Better Than Others

Somedays life comes at you, so you just duck your head and get done what has to be done. Today I just felt really sad, watched a family say good-bye to someone that was going way to soon. Mortality seemed heavy today. I also saw the best of people too, people caring for family and friends in  their time of loss. There was a lot of really rich love and care in that church today.

I had a couple of workouts to get done today. I did my 2200 yrd swim at 5am and did a 50 minute treamill run this evening after my dinner settled. I am usually pretty upbeat these days, but it sure is sad seeing friends and their families struggling with their loss today. It’s especially hard when it seems it is “before their time”.

My thoughts and prayers go out to those hurting tonight.

Tonight let’s go with George Winston’s High Plains Lullaby.

Good night, God bless.

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Keeping The Dream, Moving Forward With A Rest Day

JaniceDreamcatcherChristieECWith the day being so unseasonably warm; it was almost a shame to not be outside running or riding a bike, but I managed. Today was a rest day, so rest I did. The highlight for my training was getting a nice evening visit with my coach. We went over my test results from last week and just had a good visit about how I felt about my progress. I like that she re-enforced looking at how far I have come the last 3 months and even for more of a measurement where I was one year ago. I really like how thourough she covers my workouts and looks at my progress.  This will be our last “regular” call, we will be using Skype while  she is in Australia competing.  So join me in rooting on Dr. Amanda Stevens, my coach and fellow Oklahoman,  as she leaves for Down Under to start her 2013  Ironman season! Go get your dreams too Amanda!

Tonight I am pretty much speechless. So for music I will go with an Enid, Oklahoma artist that we lost way to soon; Micheal Hedges and Follow Through.

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Nice Saturday Overcast With My Pup Dog!

MarkandHavanaIt is really overcast today, so my workouts fit the weather pretty well. I had a nice 1800yd swim and a little 20 minute walk afterwards. The swim is still going pretty good too. I know that will keep progressing. The walk was just enough to get some good air.

The thing that struck me the most on the swim was something that I learned from meditation;  if you concentrate on one discipline intently the others parts will come around. In meditation if I am intent on just being in the moment with my breathing, my mind starts to clear up and I have a better outlook and it effects every part of my life. Today when swimming, I was really focusing on getting a good powerful stroke, and I noticed that my breathing issues were not there at all. So thats a lesson that I am going to keep repeating. My didstances will continue to stretch out, I am not worried about that. I think focusing on my form is really a big deal. Those little 25’s, doing them as well as possible. Then letting that just become the way I swim when I stretch out to the other distances.

My walk was relaxing. I just did it when I got back home from the Y. I took a little walk over to the college. The air was really nice, a little crisp and on the verge of having moisture in it. It felt good to just walk and think back over the week. I am going to do a brick test tomorrow and then go do my strength training that I missed on Monday. The only other excercise I didn’t get in was an optional run one day. I kind of hated to miss anything, I don’t want that to become a “norm”. I want to do the extra’s. While the load wasn’t as heavy this week, the recovery was kind of refreshing. I feel pretty pleased with how the first 4 weeks have gone since starting to work with my new coach.

Well I am going to just hang out and chill tonight. The girls have gone on a road trip to Waco, Texas for a marathon without me, so tonight it’s just me and my pup dog Havana! I took that pic of me and Havana one day when I had all the studio lights up, it was a hurry up shot with remote trigger. She didn’t really want to pose and I am pretty sure I only got about 2-3 quick shots before she bolted ! haha

Here is an oldie I like, Level 42’s Something About You. 

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Fitting It In On A Friday

triathlon-logoIt seems almost odd to be looking forward to heading to the YMCA for a swim, but that is exactly how swimming has become. Today I had two workouts on my schedule, one was a 45-60 minute trainer ride and the other was actually an optional 1000yrd swim. Doing the trainer ride was good, but the swim was the workout I was looking forward to most.

After the swim test earlier in the week where the 500 yard distances didn’t go as well as expected, I set my eyes on this workout. It was 1000 yards, to be done anyway I wanted consisting of 25,50,75, or 100s. So technically I followed my directions, here is the workout:

8 x 25 x 10r odd swim even catchups
2 x 100 x 30r swim
1 x 500 swim or to keep to the directions uh, 5×100 x 0r 😉
4 x 25 x 20r 2catchup 2swim

I really wanted to get back in there and do the 500 better and not freak the f(*& out this time. So that’s what I did. Ever since the test the other day I have planned on doing that, especially after doing the really good 200 as a cool down at the end of the test that went so well. It felt good to get a good one in, just to prove to myself it was all good.

I did a one hour easy spin on the bike that went just fine too. Mostly I wanted to get it in before we went out to dinner tonight, so that we could come home without something left to do.

Earlier today I got a call from Bill, the owner of Papa Dios, telling me that he was having the special meatloaf tonight! I love food, especially really good food! Their food is always excellent, but the meatloaf is something special that they only make occasionally. When they make it he has me on his “meatloaf” call list. So tonight we ate at Papa’s. That was good for Becky too because she got some good pasta carbs for her Sunday marathon in Waco. I am officially fat, happy, and full now!

Tonight I want a little Five for Fighting’s 100 Years.

Hope you have a great weekend.

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Test #3 – Run Time, And The Cup Is Full

running-hiWow, that was probably my best running effort to date. I finished that 1 hour run workout and heart-rate test feeling better about my progress in running than I would have ever expected. I am really pleased with it. I read something earlier today that kind of set my mental tone in a book by Dan Millman called Body Mind Mastery and he said “Strong foundations are the first and most important step toward success in sport and life. A strong foundation is based upon complete preparation of body, mind, and emotions.” My mind set was in a great place going into this workout. I was focused and as present in this run as any run I had ever done.

While my mental game was on, I also tried to remember one thing that my training buddy talked to me about the other night, lengthening my stride. He was telling me about how just adding small lengths to his stride has actually made a big difference in his pace. So today at times during my run I would try to stretch out my stride a little bit and it really did make a big difference, without a big hit on my heart-rate. There were times in the 30′ test part that I was really surprised at my pace. I was pushing myself pretty good too, so when I was finished, I felt I had given it my best.

This has been a really good experience doing the test’s this week. The swim test certainly was humbling, but still I had a positive “take away”. I know how far I have progressed. The bike test went really well too, I was pleased with my overall average MPH. I felt like it was a really solid effort too. So with todays run test, I fell great. I just feel really good about the path that I am on. After the swim test the other day I told Amanda, my coach, that I could look at it one of two ways; the cup’s 1/2 empty or the cup’s 1/2 full. I figured then the cup was 1/2 full and getting more full as we keep working. Today my cup feels full ! So if yours is low, take a little of mine. Isn’t that how it’s supposed to work? 😉

Let’s try Rebecca Ferguson’s Run Free tonight.

Well tonight we are going to go try a new pizza joint in Edmond called Humble Pie. We heard they had some really good deep dish pizza. Sounds like a good plan, Becky needs to get some carbs loaded up for her marathon in Waco this weekend. That’s a good reason to chow on pizza, right?

Have a great night!

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Test #2 – Bike Test

testbiketrainer Tonight was a Heart Rate and Power test on the bike trainer. I didn’t get started until 9:30pm. Actually I kind of like doing trainer work later in the evening.

The total time of the workout was to be 1 hr, including warmups and cool downs. A 15′ warmup, then 30′ in the test part, and finish with an easy 15′ spin to cool down. My coach said to really let it all go, push it as hard as I could. I felt damn good about it too. I don’t know that I have ever averaged that high a speed for a whole hour or that high of a watts average. So I was pretty pleased. After about 3 minutes into my cool down I noticed that I was on track to average 21 mph and I had to laugh thinking of one of our fellow bloggers post’s about averaging 20 mph, made me smile a little bit.

We are going to be using these results to reset my training Zones, both HR and Power. I am a data dork, so I am kinda curious to see how that will work out. I have read a lot about different types of training, but it is nice to have a coach to sort that stuff out and give me some solid guidance.

You know, I am really starting to have a lot of fun with this training too. I just love seeing what how much more I might be able to do. I get a sense that every day I am building a little more firm of a base. It has been fun doing this with a friend too, Jason and I get to root each other on. To me it is all kind of dreamy in a sense, five years ago there is nothing about what I am doing today that would have even been a passing thought. I just keep thinking of what one of my mentors always says to me “(life) It’s open on the big end baby!

And it damn sure is.

Wrap-up Song for tonight will be Coldplay’s Clocks.

Good night all.

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Test Week – Swimming…… Good Bye Tarzan

stopwatchI have to say, right now, I am just on fire inside! I just finished my first swim test since starting to work with my new coach. I wanted to say that right off the bat to set the context for how I feel about where I am. I struggled BIG TIME doing the first of two 500’s for my test. I finished with a cool down of 200 that was beautiful, maybe the most relaxed swim ever. So today I set a benchmark for the next time we test. It could have been easy to get really overwhelmed with the struggle of the test, but not when it is in it’s proper context.

So this was the first time I have ever done a swimming time test. I started off with 500 yrds of warm-up 25’s. They felt fine, nothing out of ordinary. Just the same drills from the last month. I felt pretty comfortable, my breathing was ok. When I did the fast laps, they felt really great. Then after doing the warm-up it was time to do my first 500 yrd time test. I jumped out the on the first 25 really fast and probably by 50 I was really struggling. I don’t really know why but I was worried I wouldn’t be able to even get to 200. My instructions were to not worry about it if I couldn’t do the straight through 500, just pause catch breath and start back. So I had to do that several times after about 150-200. I was really having a hard time not struggling with the water. Occasionally towards the end I would relax for a 25; but it was kinda ugly, I’m not gonna lie about it. After the first 500 swim I was to rest for a minute and put on my fins for a 500 with fins. That went much better, of course. But besides the help of the fins, somewhere after about 50 with the fins I settled down inside. I didn’t fight it so much. It never felt so good to have my buddy that was timing me say, “that’s it”. I was damn glad to get it done!

After the test I was to do a 200 cool down. My first thought was “shit, I just struggled my ass off to do that first 500. How am I gonna do 200.” Then I pushed off the end and it was the best damn 200 I have ever put together. I was totally relaxed, felt like I was cutting through the water down the lane. My breathing was in perfect stride too. Unbelievable. The only comparison
would be playing a round of double bogey golf and finishing 18 with a sweet drive 30 yards from the green and chipping in for an eagle. Was a great way to finish. Hopefully next time I will relax into the timed part like that too.

So what was the take away? I have a benchmark for comparison, I have my first time test under my belt, I know I will get much better, and I feel great about the thought of just how far I have actually come in the last 2 months. Seriously, until the first of November I couldn’t even swim with my head under water so this is great! I have no doubts that the distance will get there now. It was a great feeling this morning when I finished. You can’t even imagine how it feels to be on the otherside of something that had dominated me for over 45 years! The days of Tarzan Swimming are over! And the Road To Galveston looks a little bit brighter today!

Musically today I want to use a clip from one of my favorite moviesAugust Rush. So here is a clip of Jonathan Rhys Meyes doing This Time. This movie always makes me smile.

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