This was a really good week of work. Looking back at all of the workouts, I am pretty pleased. The main thing is the effort was there and all of the workouts were completed, the best I could. As I mentioned a few days ago, I even had fun while doing it too! That’s what its all about; having fun with the process, enjoying the road. I just rounded out my week with a nice call with my coach. So all is well; I am chilling out watching a little football now and tomorrow we will start a new week.
Today I capped off the week with a 2 hour morning run on the Oklahoma Christian University trails. My wife, my daughter, and my friend Lunz all met up at our house to head out on the run. Becky and Cynthia went on ahead and Lunz lagged back with me for the majority of the run. My legs were a little sore from the day before, but that went away after the first 1/2 mile or so. I wanted to really work on following the directions today. The last time Amanda gave me a run workout like todays, I totally spaced out on the directions. So today I wanted to get my head out and do it right. 🙂 It went pretty well too. I was satisfied with how it went. I think one thing that kind of chilled me out was seeing my “threshold pace” go down 50 seconds this last week. It made me feel good about the process and progress.
Speaking of measuring progress, today talking to my coach we over this weeks workouts. We will be doing some testing on all three disciplines. I really like that too. I think it will be good to compare it a few weeks down the road to see how it is going. We will be testing for heart rate and power for the bike, and heart rate and maybe pace on the run, and then cover a couple of 500 times on the swim. Probably will get Lunz to come count laps and time for me on the swim test, just to make sure I get it right. Another thing we will be adding is stregth training this week, it’s gonna be a fun week!
I was visiting with a cycling friend today and we were talking about this early January training and how we were both excited to see where it takes us in the summer months. I know that I am getting a big jump on where I was this time last year, and the extra work ought to really pay off in August and September.
I really can’t say enough how grateful I am to be able to do this. I know that I am fortunate to get to enjoy the life I have. No doubt.
U2’s Beautiful Day will be tonights tune.
Have a great week.
Filed under Abundance, Attitude, bad coffee, body, Buddhism, Cervelo, Christianity, couch to 5K, Cycling, Determination, discipline, Dreams, Edmond, Fitness, Good Life, Gratitude, Happy, Herman Memorial 70.3, Life, Lonestar 70.3, Memorial Hermann 70.3 Texas, mindfullness, Music, Newton Running, Now, Oklahoma, Oklahoma City, Recovery, Road To Galveston, Running, Slow Fat Triathlete, Swimming, training, TrainingPeaks, triathlete, Triathlon, U2
Generally my attitude is pretty high and positve; today it wasn’t so much. I wasn’t just way down or anything, I just had a taste of reality when I was looking back over yesterday’s run times. So I played with that for a little while knowing that I had to go out for an afternoon swim workout. There is a certain fairness and honesty about getting into shape, there aren’t any shortcuts. Physically, what you are is what you are. Fitness, it is what it is too. No magic buttons to push or free advance cards, just work. Inspiration seems to be a word that kept coming up this week, sometimes you can grab that emotional boost. I love when that happens! Then somedays you just have to ignore your emotions and negative mind and put in the work.
Today was a day that I had to “just go to the gym and swim”, do your work. I had already made a commitment to meet Jason at the pool so that always helps. Accountability, that’s a big part of working with friends and having a coach. I want people to hold me to the path that will get me to where I want to go. So we met up to do our swim. It went pretty well too. Afterwards I felt good, I always do when I ignore that negative crap and do what I am supposed to do. Technically I felt that my “breathing” was off a little, I need to get that breath a little sooner than I was today. The last 4 x 25s I tried to get real conscious of doing that right. The catch-up drills help me with that too. I even thought about doing that last 4 x 25 all as catch-ups, just to work on correcting that. Might talk to Doc about that next time we talk.
I did have a nice talk with my coach today. We talked about the “slow” run thing and we are going to do another “heart-rate” zone test the following week. This week we are going to bring in strength training. So I am looking forward to that too.
So does my mind mess with me sometimes, hell ya. Does it last, only if I let it. And that reminds me of another story. 😉 A story that the Abbess Master Jian Mao told us one night at Budda Mind Monastery. “You know how to get a ball to stop bouncing? Stop bouncing it.” So I try my best to just let the negative crap pass, don’t fight it but don’t play with it either. It never lasts to long if I turn to something positive or God forbid call someone else and see how they are doing!
This tune always cracked me up! Outkast and Roses, that’ll work!
Filed under Abundance, Attitude, bad coffee, body, Buddha Mind Monastery, Buddhism, Christianity, Determination, discipline, Dreams, Fitness, Gratitude, Herman Memorial 70.3, Lonestar 70.3, mindfullness, Music, Oklahoma, Oklahoma City, Outkast, Slow Fat Triathlete, spirituality, training
Today I did a 2:45 hour ride from my house out to the Jones/Choctaw area. After about 5 miles you are out in a rural area on the outskirts of Oklahoma City. The Oklahoma City metro area is relatively flat, but this area does have a few hills to work on. This was the first time since probably September that I have ridden out that direction. I like to have a riding buddy when I go out there, we have had a few cycling/car fatalities in the last couple of years out there. So today I had my buddies Big Brian and Jason out with me. We did a little over 40 miles.
My favorite part of the ride is along a stretch of XXX Road that travels north-south. It is farmland, really peaceful; plus we are usually turning back north and get to let the south wind push us for awhile. We did have a little bit of an issue with a road crew that was putting up guard rails, they had put up “road closed” signs but it looked to me like we could easily get through. The first person with the heavy equipment waived us through, his supervisor wasn’t as “accommodating” as the other guys. So we took a little brow beating from the fat redneck and went on. This is part of the route for one of the bigger bike rides of the year in Oklahoma City, The Redbud. I will miss it this year because we will be in Galveston for the Lonestar 70.3.
We did stop at a quickstop in Jones to get some Gatorade. All I had for liquids was water, I should have done one water and one Gatorade. So after that break it was the last stretch back into Oklahoma City/Edmond. To me it was pretty uneventful, just a good afternoon ride. The weather was unseasonably warm, around 65 or so, but the wind was Oklahoma strong, 15-25 constant out of the southwest with occasionally higher gusts. The 65 degrees made the wind a good trade off. If you want to ride bike in Oklahoma, you just gotta know there will be plenty of windy days. While we don’t have big mountains, we do have wind!
All in all it was a good ride. A good first effort out on some hillier routes. I do think I want to do a lot more training out that way rather than at the flat lake too. So I am looking foreward to getting out that way more often. At the end of the ride I did feel like I probably should have pushed it a little more than I did. My heart rate was in the middle of my Zone 2 on average. I could have done a little more I think. But for a first Jones ride of the year, I will call it a good ride.
One thing I do like is the fact that my starting point this year is much better than last year. I am about 30 pounds lighter than my wieght at this time last January so that is a really good thing. Aerobically I think I am probably in a better place too, thanks to the running and swimming. So if this is the starting point this year, it should be fun seeing where it takes me in August and September of this year!
Now it is reward time! Becky and I will be heading out to our new favorite pizza place in Oklahoma City, Upper Crust Pizza ! Last week was our first time to Upper Crust and it was awesome, can’t wait to go back tonight. Just saw thier web-site, wouldn’t you know it’s another Hal Smith Group establishment. They have to be about the top operators in our city.
Filed under Abundance, Attitude, bad coffee, body, Buddhism, Cervelo, Christianity, CycleOps, cycliing, Cycling, cyclist, Determination, discipline, Edmond, Foo Fighters, Good Life, Gratitude, Herman Memorial 70.3, Life, Lonestar 70.3, Memorial Hermann 70.3 Texas, mindfullness, Music, Oklahoma, Oklahoma City, Road ID, Road To Galveston, Slow Fat Triathlete, training, TrainingPeaks, triathlete, Triathlon, Upper Crust Pizza, Zipp
I don’t know if any of you ever follow and read what some of the professional triathletes are doing in there training, but I enjoy seeing their posts on Twitter. I have enjoyed watching them begin thier season in camps and getting ready for the new year. It is kinda cool to pick a few and follow them. I used to follow the cyclers more, but this last year it has shifted over to triathletes. On Twitter someone had posted and article about Sir Lindley, who was a World Champion triathlete and is now one of the top coaches. It was a cool read getting the feel for how positive a peron she is. She was one of the triathletes that I have followed on Twitter and she is pretty active too. One thing that I notice about the people that she works with, they all seem so excited to be working with her. Another thing that I found really cool to was that she is the coach of my coach, Dr. Amanda Stevens. I her excitement and positive way of working with people is passed along well too. Amanda has that same positive spirit when she talks to me or when we did our swim lessons. So until someone tells me I shouldn’t do this, I think I will claim Siri Lindley as my “grand-coach”! Hey they say if you want to do great things, extraordinary things; you need an extraordinary team supporting you. For the last 10-15 years I have had such a great group of mentors and teachers!
Today I had two workouts: a “hills” run and a “build” bike ride.
This afternoon after work I was able to squeeze in a nice 45 minute run at Mitch Park. The Landrunner’s, an Oklahoma City running club, uses this park to do their hills training when they are thier marathon training runs. So I loaded up and went out there for my run. It was a really good run too. The weather was really nice, just a little cool but not quiet jacket cool. There was a good gentle breeze too, but not “Oklahoma windy”. One thing that I noticed on this run was the smell of all the cedar trees, it kind of reminded me of the time I was doing the motorcycle tour through Colorado and noticing the scent of all the pines. It just had that strong a presence today. Now about the running, it went pretty good too. I was to stay in Zone 1-3, and I did a pretty good job of doing that. Occasionally I would get a little out Zone 3 on some of the hills, but I stayed pretty true to the plan. I still hope to get faster, but it wasn’t getting in my head in a negative way like the other day. I just keep reminding myself “trust the plan, trust the process, and trust your coach”.
I did my bike workout on the trainer this evening. I waited until about 8:30 or so to do it. This workout was and hour long, I did two sets of “build” drills. It went well too. I just got into the tunes and worked at keeping tunes would have been straight off the Ellen showbetween 150-155 bpm on my heart rate for the “build” portion of the workout. I love listening to tunes while I do my bike trainer work. Tonight I ended up with Rick James Radio on Pandora, I got to laughing at myself thinking about how I swear the tunes sounded like something the DJ Tony from Ellen Show would have played. So Ellen, if you are out there, you could have Tony do my tunes mix for my workouts on my “Road To Galveston”! The ride itself went pretty well, towards the end of the ride, I wanted to get that one more mile finished. It’s that slow thing again. I know, I know; stop that stuff right? Maybe it isn’t a bad thing though, maybe it is that burr in my ass that will keep me going to get better.
Attitude, attitude attitude; actually it was pretty good today. Now the dissatisfaction deal, I was reading one of my favorite authors the other day, Thich Nhat Hahn, and he talked about just smiling and saying “hello negative feelings, I hear you.” Just acknowledge them instead of trying to make them go away. It is like so many things in my life; the harder I go against them, the stronger they get. One thing that makes all the difference in the world is getting good quality meditation time too. I promise, it makes a major difference in my attitude. Hey, if I’m this crazy with meditation, do you really want to see me without it? 🙂
Tomorrow is going to be another good day too. I am switching my Sunday bike ride and my Friday swim to take advantage of the weather.I took the day off work to go on a 3 hour ride with Brian and Jason. We will head out for a good ride to the Jones/Choctaw area. I did hear that the wind might be a little stout but that will be better than a mid 30’s ride on Sunday.
Think I will throw a little Freak Power out today. They make me smile, sometimes a little music to make ya smi
Filed under Abundance, Amanda Stevens, Attitude, bad coffee, body, Buddhism, Cervelo, Christianity, CycleOps, cycliing, Cycling, cyclist, Determination, discipline, Dreams, Edmond, Fitness, Freak Power, Gratitude, Herman Memorial 70.3, Life, Lonestar 70.3, Meditation, mindfullness, Newton Running, Now, Running, Siri Lindley, Slow Fat Triathlete, Thich Nhat Hanh, training, TrainingPeaks, triathlete, Triathlon
Today was a new day and today my swim workout was probably the single best workout in the water that I have had to date. I don’t know what it was, but it just felt good to be in the water swimming. My attitude was good, I felt pretty relaxed, I didn’t fight the water, and I was breathing really well. So that really fired me up! It was kind of like how that 90 stroke golfer who chases the ball in the tall grass for most the day then hits that 300 yard drive right down the middle like Arnold Palmer feels. You know the deal, where it feels so good you can’t wait to get to go again! So that was a welcomed improvement over my down day yesterday. Now I am back on top, ready to keep on going!
The workout today was 2000 yards. It was a mix of 25’s, with some 75’s and 100’s too. I used the fins for some and did a pretty good amount of “catch-up drills”. I had one stretch of 18 x 25 catch-ups that went really well, for some reason after about 4 lengths, it just clicked. I just hit the breath stroke just right and the rest were really good. There’s nothing like feeling like you “nailed it”, especialy when it is something that you have had to really work hard to do. So today all is well.
It was just a good productive day all around. I was visiting with a couple of my buddies about our bike ride this week. I think I might take advantage of the warm weather on Friday to do my long bike ride, if I can get off work. My buddies Brian and Jason are looking at going with me too, so that will make it a good day.
Love the tunes for tonight! The lifeguard at the pool was playing this tune this morning. The video is by a pool, so that’s cool. The really funny thing is the title “Cough Syrup”, sometimes you just have to laugh. For those that know a little more about me, you know it’s a good sign that I can laugh at that! Life’s to short let the past be anything but the past, cut it loose and let it go.
Filed under Abundance, Attitude, bad coffee, body, Buddhism, Christianity, Determination, discipline, Edmond, Fitness, Good Life, Gratitude, Herman Memorial 70.3, Lonestar 70.3, mindfullness, Music, Oklahoma, Oklahoma City, Slow Fat Triathlete, Swimming, training, TrainingPeaks, triathlete, Triathlon, Young The Giant
OK, so the early morning workouts are an awesome idea on days with two workouts!(In theory) But I have to tell you, sleep won this morning. I mean it sounds great, but not today. So that being the case, Becky and I headed out for an early evening run after work. It was about 50 degrees and drizzling mist. That doesn’t sounds so good, but it was actually pretty nice. I was dressed well for the conditions, so the mist was almost refreshing.
I did the run on the running trail at the college next door. From my mailbox around the course and back to my mailbox is a 5K. We really love the new running trail. It is going to be really cool when they finish putting the lights up around it, just awesome.
So enough about the course, the run was 40 minutes. 1o minutes of warmup, 15 minutes in Zone2, 5x 1min FAST 1min Easy, then 5 min cool down. Easy enough, right? It really was a nice run, warmup went really well. The 15 minutes in Zone 2 was a struggle, just going that slow is kinda hard on my little ego. I just felt really slow today, ugh! I hate gettin in that space. The 5 x (1×1) were more difficult than the 30 sec x 1-1/2 min that I did last week, but thats good. Maybe in time it will help me to stretch out some more and get a little faster.
I waited until after dinner to do the bike trainer workout. For whatever reason, I felt slower on it today too. Maybe it’s a good thing, if I turn that stuff into fuel for working harder so I can get stronger. I did 65 minutes on this ride; it had some single leg drills and a couple sets of hard effort intervals. I did the first half with music but went without it the second half. I was trying to keep my hard spurts all about 220 watts. Theres a certain amount of humility to actually put any of my numbers on here. But that was what I was doing. But again, the effort didn’t seem as good as some of my others.
One thing I am having to learn how to do is work. I was never an athlete growing up so I think I probably missed some learning on how to train, workout, and practice hard. It is a new experience for me. That is one reason I decided to get an actual coach. I just thought that might be something that would help me and I figured it would be a step beyond just downloading a plan. So far, so good too.
Today I will go with Madness’ Our House. Tune kinda makes me smile, reminds me of crazy times at Kramer’s trailer back home when we were in school. Kids couldn’t have as much fun today as we had then; strange how that is. No one ever got shot back then.
Filed under Attitude, body, Cervelo, CycleOps, Cycling, cyclist, Determination, discipline, Dreams, Edmond, Fitness, Good Life, Herman Memorial 70.3, Life, Lonestar 70.3, Madness, Music, Now, Oklahoma, Oklahoma City, Running, Slow Fat Triathlete, training, TrainingPeaks, triathlete, Triathlon
At the first of the year I suspect we all set goals or have ideas of where we want to try to go, not only in our fitness life but other areas too. As a person that was never very athletic and didn’t get any physical exercise for many years I have really been blown away by how it has affected me. To me, it did so much more than just improve my physical fitness, it affected every area of life, life became more vibrant. So after I had completed my first 100 mile event, I felt like I was on top of the world and could do anything! This summer will mark my 3rd year of cycling, and while I do have some real lofty goals this year, I also have had to take a little humility on the road. Below I will tell you of just a few experiences that have been some of the growing steps and some of the more humbling ways I have had to come to grips with just where my starting point actually was.
After finishing my first Hotter N Hell Hundred, one afternoon my wife who is a marathon runner was going to go out for a quick run. Feeling all pumped up about my accomplishment, I said “hey, why don’t I come with you ?” She gave me a somewhat quirky look, but I think she felt like it was kind of sweet that I was willing to go along with her. So that seemed to trump the “doubt in my ability” skeptism that she had. I had no clue that cycling ability did not translate into running abilty. After jogging out the front door and maybe 30 yards down the street, I was done! I learned real quick that I was just a beginer in this fitness thing. I had “baby steps” to endure if I was to start running and eventually swimming too.
Getting an understanding of my true fitness level was one lesson I had to learn, and then in May of 2011, we came home to a house filled with smoke. It was the most surreal experience in my life, you never think that is going to happen to you. We hustled to get all of our pets out of the house while the fire department came. We were fortunate that we caught the fire in an early stage. So what does that have to do with my 2011 fitness goals? Life happens and some things just take precedence over my own plans and family needs had to be the focus. We were living in a motel for 3 months and it was a full 6 months before all of the construction was finished. What happened was all of those New Years plans just couldn’t happen.
Having made it through a chaotic 2011, I was ready to get going! In 2012 I wanted to do a triathlon! So I set out to do it with an organization that helped you with your training; great people and an organization with a wonderful cause too. So what was the catch? Well they met for swimming on Monday nights, a night that I had a previous commitment. This particular commitment was with a group of people who absolutely have saved my life. It is something that if I didn’t have it in my life, there would be no other goals. These people gave me life and helped me find a relationship with God in a way that changed me forever. I tried to justify not going for a short period until my event was over, but in my heart of hearts I knew where my priorities needed to be. This is the place that God gave me life, and it is the place where I get to be most effective in helping others have that same experience too.
My new fitness life is amazing, it has affected my entire life from the inside emotionally and spiritually and also physically too; but it hasn’t been an overnight event. I have had to take and am still taking many baby steps along the way. While my fitness goals do have a high priority level, they are not the most important priority; God and family have to be in the proper order too. It takes time to find that balance. It is more about finding a new lifestyle that can be balanced in all areas.
Best of luck with your fitness goals in 2013!
Todays workout was a 2-1/2 hour bike ride followed by a one mile run. It was work, but good work! I even did a pretty good job of following my coaches directions for the workout today!
Tonight let’s go with a little FUN.!
Filed under Abundance, and soul, Attitude, bad coffee, body, Buddhism, Century Ride, Cervelo, Christianity, couch to 10k, couch to 5K, CycleOps, cycliing, Cycling, Determination, discipline, Dreams, Edmond, Fitness, Good Life, Gratitude, Herman Memorial 70.3, Hotter N Hell Hundred, Lake Hefner, Life, Lonestar 70.3, mindfullness, Music, Newton Running, Now, Oklahoma, Oklahoma City, Running, Slow Fat Triathlete, spirituality, Swimming, training, TrainingPeaks, triathlete, Triathlon