Tag Archives: running

The Hopeful Path

hopeagainFeels good to get all my workouts in today. My attitude is getting back in shape and just knowing that even though this week was sorta abnormal in the way my schedule unfolded, I feel good about the fact that I will get all my workouts done this week. That’s just pretty cool too. I just decided to not sweat it, just do the stuff as I could. Get flexible, and create a way to get it all done!

This evening I had two workouts to get done; one run and a swim. The run was a 50 minute run that i did at Oklahoma Christian running trails. It is so cool to get out there and see all the work they have gotten done on the trails. They are working on installing the lighting that will light the entire path at night. Night running is just around the corner, that is going to be so cool too. It will make my training so much more flexible; with a good lighted path, that opens up earlier morning runs and later evening runs. We are really excited about that. The swim workouts are the most difficult to work into a busy schedule, but it is possible. Ya just gotta think about the possible, not worry about the impossible! So I flipped this swim workout to tonight just to make sure I got it in. I am continuing to enjoy progress in swimming, I actually really like swimming now. Tonight I had 2000 yards to do, I thought it went pretty well too. I did several drills with the buoy too, that is getting more comfortable all the time too. I got to share a lane with a guy that looked like he was swimming like I was swimming in September/October, it was nice to see. God, he looked like he was pissed at the water! It was like he just wanted to kill the water. So I knew I was making some progress.

I was reading something on Siri Lindley’s(my grand-coach) website earlier that caught my eye. It was about her coaching philosophy, she said “My goal is to have every athlete I coach, achieve their every dream while having fun, and learning about themselves, every single day.” I really like that idea too. She is my coaches coach, and thats the same attitude I get from my coach too. I belive in the process and the road that I am on, and it’s getting more fun every day. It’s work, but damn it sure feels good.

Tonights tunes will be, The Fixx doing “One Thing Leads To Another”. One of my all time favorites!

Good night !

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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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Working Shifts

work_in_progress2This was a recovery and test week in my training plan. It also marked the end of the first month working with my new coach. In reflecting back over the week and even the month I am really excited for where I am going and the progress made. I feel confidence growing, but not just some kind of motivational ‘rah-rah’. I feel confidence because of the work and the process. And here is the important part, I am having fun with the process. I have heard all my life “enjoy the journey, that’s where you find happiness”. Life is about the journey.

I was laying in bed this morning and when I woke up there was a popular television preacher/author starting his sermon. My first thought was “change the channel quick” ( ya like that “PG” version?). But for some reason I decided to watch. He talked of a concept that I have experienced and thought a lot about the last three or so years, his sermon was on “shifts”. He didn’t call it a “paradigm shift” but it is the same concept that has been really big in business re-vitalization movement the last several years. So I thought about “shifts” in training, certainly the swimming experience has been a major fundamental shift. I suspect there will be other “shifts” along the way too. Where I found the minister lacking was in his proclamation that “shifts” just happen and everything is different. He seemed to want to leave his audience with a belief or faith that all will just one day shift and be well. I believe in “shifts” for sure, but not without work. If ya want potatoes, you better pick up the hoe. I didn’t have a “shift” in my swimming by sitting watching other swim, I had to work at it. I don’t expect a “shift” in my running times without putting in the work. I don’t expect an increase in my bike power average without working at that too. To me that’s a cheap “hope”. Here is the “hope” I can buy into; when I am talking to someone that has had the experience that I would like to have and they share with me how they got there, I can buy into that. But just listening to their experience isn’t enough, you better pick up the hoe. I don’t think any of it happens just from my own determintaion though, I do think there are healing “shifts” that happen inside along the way. “Shifts” that only happen by allowing some power that is deep within us all to grow and be Present in our lives.

So what does that tangent have to do with any of this? I feel like I am on a good path with a good mentors and a coach to show me the way. And as I said earlier, the important thing is that I am really enjoying it! It is work, but it feels really good.

Today was the last test of the week, a “brick” test. I did two time-trials on bike followed by one running. I felt pretty good about the results too. But as Amanda pointed out the other day, these are to measure progress later down the road. I like where the road is going too. I feel certain that I am moving in a good direction in all three sports. Plus, I am learning a lot about myself in the process too. My one failure this week was in not getting my stregth workouts started. So next week you can be certain that will happen.

Also a special “shout-out” to Becky and Cynthia on their great week-end at the Waco Marathon. They said it was a very challenging course. Becky was top finisher in her age group too, so that was cool !

Tonight I’m thinking of going with Ray Lamontagne’s God Willin’ And The Creek Don’t Rise.

Enjoy. Goodnight

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Week-End Update and Wrap Up

weekendupdateThis 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.

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Lifes Good On The Redman Route

IkeRideToday I rode with my buddy Lunz. We met up at Lake Hefner at noon and headed out to do the Redman Triathlon bike route. This was the first time that I had ever been on this route. Today I decicded it was time to get some saddle time on my tri-bike Ike, this would be the longest ride I have had on Ike. My workout for the day was to ride 2:45-3:00 hr without a Garmin or Heart Rate monitor, just have a fun day on the bike ! Then I was to follow it with a 20 minute run. That should make for a good workout!

Lunz and I have been riding together for about a year or so now. We have a bunch of mutual friends and when he got his bike last year he started riding with Big Brian and I. He really has picked up the bike fast. He was already a really good long distance runner, so he was in pretty good shape to begin with. He is also a running coach for Team In Training too(check that out if you want to do the Oklahoma City Memorial Marathon). He started the bike deal to pursue triathlon. He did his first 70.3 at the Redman in Oklahoma City last fall. I really have a good time doing stuff with him and he has a super-supportive and sweet wife too, Jeri. That is another great thing about endurance sport, the positive people that you meet and become friends with. So Lunz and I are going to be doing the Lonestar 70.3 together. I had to laugh a little bit there, we are training together and might start together, but he will finish much sooner than I will. Having said that I did kick his much younger ass at the Hotter N Hell Hundred this year. 😉 (I do reserve the right to brag about that until next year!)

Today was my longest ride on my new tri-bike too. I bought Ike in late September and have done several rides at Lake Hefner on the trails, but today was the first time to get out on the open road with him. Ike is a Cervelo P4 with Sram Red components, a dream bike for a guy like me. Every time I ride that bike I am amazed at how smooth it really is. The only reason I haven’t done more long rides was because I wanted to get a little more accustomed to the handling of the bike. Today was a good 50 mile test too. It was really great. There were some stretches that I rode out of the areo-bars maybe more than I should have, but that was because I wanted too. Remember, my workout instructions were to have fun and enjoy the ride!

So the ride really was pretty enjoyable. I love riding out in the country-side. I really love being out in areas where there is farmland and I certainly feel right at home to see a pumping unit on and oilwell, home sweet home!!! The ride out north to Waterloo road was at times kinda tough, due to the in city traffic, but after getting north a ways it thinned out nice. There was one stretch going west on Waterloo Road that was fairly hilly and it was also straight into a pretty good wind. It seemed like it went on forever too. I started getting a little bit of an attitude about it, then thought about my directions again. Have fun, lighten up, enjoy the ride; it’s called endurance sport for a reason. So that westward stretch took us about 45 minute into the wind, but going back it was just a 30 minute ride with the wind at our back! The traffic going south back into town got a little hairy in spots, but we made it fine. I only shouted at a few cars. 😉

milkrecoveryAfter we finished the bike ride we did a 20′ minute run around the east side of Lake Hefner. I was surprised at how well that went too. That was the longest distance I had done on the bike and then followed with a run. Of course my legs felt a little rubbery at first but I actually kept a pretty fair pace, almost as good as my normal pace. So I was plesantly surprised there.

I will chalk this ride up as a success! This is going to be a fun Road To Galveston.

Tonights music will be Jimmy Fallon’s new Armstrong tune! Have a great week-end!!!

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I GO TO EXTREMES

medalApply, Apply, Apply; trust the process, trust the process, trust the process; have fun, have fun, have fun; I feel really good tonight. There are a lot of workouts now that I just go do my work and enjoy ever bit of it, even when its hard or I struggle with something I am just learning. I feel invigorated; when I finish my workouts I just think of how good it is going to feel getting into that water and being a part of the Lonestar 70.3. I’m not even sure I know how to explain it.

Apply; do the work. Follow the plan. Put in the sweat. Those nights when you get home and you know that you still lack that 1 hour bike ride, but you do it because you know you are going to grow. You know you are going to gain strength. You know that somewhere down the line you are going to get to apply everything that you used in your training to accomplish something you have never done before. How can you not get charged up about that? I have lived a bland life, I know what that is like. But I have also tasted a new life the last three years too; one that has pushed me into new ventures, stretched me in ways I wouldn’t have ever thought possible, and given me the chance to be in awe of the experiences that I am getting to have! How do you not love that?

I never knew what training was about until I trained for my first 100 mile bike ride, the Hotter N Hell Hundred. When I bought that first bike and looked at that schedule to build endurance to 100 miles, I never would have dreamed of what it would be like to be among 14,000 people to do something beyond normal. The feeling of doing something for the first time, the feeling of accomplishment; frankly being a person that has all to often settled for “just enough” in life I don’t know that I had ever really experienced the benefits of a long term process that prepared me for something so big. I know that might sound mellow-dramatic for some of you who have expereinced living with that kind of purpose, but for someone who just found got my first taste of enjoying the fruits of my labor; this was awesome. So I do trust the process in my training for this triathlon. I even expect a great outcome too.

Who would do it if it wasn’t fun? Think about it, you ever see a kid in a pool swimming that isn’t having fun? You ever see a kid hauling ass down a big hill that isn’t laughing? You ever see a kid out chasing his friends running that isn’t smiling? Hell no! It just can’t get any better than that. So why did we ever stop? Who knows, but I sure am going to hang on to this life as long as I have enough health to do it. I think someone told me it was a part of being a good steward with the gift of health that God, or how ever you express that power that is bigger than us individually, has given us.

So today was a swim. I did 2000 yards today. It went pretty well, I continue to build length and get better at my technique. I am so glad that in November I made myself stop and learn how to swim right! I think back to last January and I am so thankful for the progress that I have enjoyed. There were some tough times; some times that I thought of pitching it all in but I am so glad I didn’t stop. I left the pool today with a smile, another since of accomplishment. I just feel like everytime I hammer out one more workout, I am adding another brick to the wall. I know that I am building an experience that will be amazing!

A little fired up? Damn right! And here is the kicker; if I can do this, so can you!

Can’t think of a better tune that this one tonight! Billy Joel I Go To Extremes!!!

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Fifty/Sunny…. Not Bad For Winter Workouts

Transition Large Oval(1)It was really nice outside this evening when I went for my running workout, about 50 degrees and a slight breeze. Not to bad for the winter! I went on my “home course” the new running trails at Oklahoma Christian University, I was surprised there weren’t more people out. I suspect that some of them were like me and thought it was colder than it actually was. I over dressed in compression pants, shorts, long sleeve compression shirt, light gloves, beanie, and my Asics Jacket. It didn’t take long to start sheading stuff off!

The run was a series of hard runs with minute easy runs between them, 3 sets of 10 minutes each. After the first set I was pretty winded and on my rest minutes I was doing half light jog and half walk. Not sure that was right to do it that way, but I did. I was trying to stay to the theme of “just running” and not getting all heady thinking about “zones this and zones that” but I did kind of set a bare minimum of where my heart rate was for my hard efforts up above Zone 4. Kinda makes me think my Zones do need to be tweaked, hmmmm. Another thought might be, let the coach coach and let the athlete follow the expereince of someone that understands what training is about. After looking at the Garmin file, I was pretty pleased when I saw other similar distances and durations in the past 6 months. TrainingPeaks also sent me an e-mail notification that my “threshold pace” had improved my 54 seconds. There is progress, no doubt! I will say this too, I have a really high level of confidence in my training. I think my confidence in being able to do the Lonestar 70.3 is growing all the time too.

SuperMagneto_Pro_5040e96eba0fd_370x370I did my one our bike trainer ride after watching Oprah and Lance. The ride felt good. I just got into trying to do the exercise the best I could. It was a “strength endurance” exercise, doing some lower cadence bigger drills. I use a CycleOps SuperMagneto Pro trainer and it has 4 different setting to work. I have been using the “Interval Setting”, but think that I will switch it on up to “Mountain Setting” the next time I do a trainer ride. I did feel good about the session, I just keep feeling that I am building success!

On another note, since starting to work with my coach on December 27th I have done a weekly thurday weigh-in. It started at the high post Holiday weight of 217 pounds. Once again this morning I have shown another weekly loss in weight, I am now at 209 pounds. Keep in mind, weight loss is not the goal, it is just a bi-product. Lsat year at this time of the year I started at 239 pounds, so a sustained 30 pound loss isn’t to bad for one year. I really will not be shocked if I am at 190 pounds or so in the summer time.

Tunes? hmmmmmmmm Dave Mathews Band and American Baby.

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