December 31, 2009

Last Day Of The Year

HAVE A HAPPY NEW YEAR!

Today's Workout:

X85

BIKE: 66/15/Lemond

RUN: 64/5 miles, blazing a snow path...
Chill and Grill later this evening leading to the New Year Celebration...2010 only hours away!

December 30, 2009

Snow Run Fun

Today's Workout:
X85, W30, M

BIKE: 62/15 miles, Lemond.

RUN: 71/ 6 miles, snow well packed, yaks over running shoes.

December 29, 2009

ENJOY THE JOURNEY

Today's Workout:

X90

RUN: The Bull, 79 minutes, 7 miles plus. Cold, dark and yeah, done!

BIKE: 70/ 14+ miles, Lemond PM workout, back at the CABIN.

Traveled from D&L's in Tigard to LP, good roads just got through, now dumping loads of snow!

December 28, 2009

Bull Mountain Run

Tigard, OR

Today's Workout:

M

RUN: Bull Mountain, one mile plus of hills, 68 minutes for 6 miles.

Early AM run, dark and cold!

BIKE: 60/15 miles, stationary at the fit center.

December 27, 2009

On The Road...

Heading out later for Tigard to visit with D&L. Snowed 3or 4 inches early this AM, road being drivable we will head out..

Today's Workout:

80X, M

BIKE: 80/17 miles, Lemond.

RUN: 84/ 7 miles, snow run, lot of fun! Near epic.

12/20-26, 2009 Totals

TOTALS FOR THE WEEK:

SWIM: 0/0/0

BIKE: 8/482/133 miles

RUN: 8/474/44 miles

TOTAL: 16/956/177 miles

SUMMARY: Best week for minutes run and miles run on the year.

6 miles every day or better.

SOLIDLY STRONG WEEK
Enjoy it all

December 26, 2009

Well Done Santa

Today's Workout:

X85, W30, M

BIKE: 66/14 miles, Lemond Stationary Trainer.

RUN: 68/6 miles, road run, still some snow on the ground.

December 25, 2009

Christmas Day

Merry Christmas! Best wishes to all. Our greatest hope is for the New Year, may it be a year for improvement; in our economy, in our relations with fellow Americans and all citizens of the world. May our differences resolve towards a more peaceful society. We hope our friends and families have good health and achieve for themselves that which they most aspire. Enjoy it all!

Today's Workout:

X85

BIKE: 70/15.1miles/stationary

RUN: 67/6 miles, snow run, cold and crisp!

PM Workout:

BIKE: 22/7 miles, stationary @ fit center

RUN: 12/1.25 miles, treadmill @ fit center

December 24, 2009

Christmas Eve at The Cabin

Kim and I arrived last night at around 7:35 pm. A good drive up, roads in good shape and traffic not too bad. Opened up the cabin, put the place in order and called it a good night.

Today's Workout:

X80, W25, M

Bike: Stationary LeMond: 65 minutes/only 13.4 miles!

RUN:65 minutes, 6 miles, snow run out on the roads! Good energy!

Hey...everybody: "Merry Christmas"

December 23, 2009

Heading Out...

Later today, we hit the road, heading north. Destination: The Cabin. Winter Training Camp, Christmas and New Years! Today is another great day. Enjoy it all, Happy Festivus!

Today's Workout:

X80

BIKE:60/20 miles, stationary power spin.

RUN:60/6.3 miles, treadmill run.

Merry & Happy!

Pre-Festivus Festivities

Daughter and Dad. Lunch. Starbucks. LD. Presents exchanged. Laughs. Lotsa Love.
Another Great Day.

December 22, 2009

Catch the Holiday Spirit

Today's Workout:

X80, W27

BIKE: 62/20 miles, stationary, good energy & power.

RUN: 60/6+miles, treadmill, striders-strong.

December 21, 2009

Santa blazes trail

Today's Workout:

X80, M

BIKE: 55/18 miles, stationary spin.

RUN: 67/ 6 miles, trailblazing with Santa!

December 20, 2009

CHEERS! Happy Holidays!
Today's Workout:
X85. W25, M
RUN: 75/7 miles, road run. Easy jog.
BIKE: 82/26 miles, stationary. Power spin.

Totals 12/13-19. 2009

For the Week:

SWIM: 1/10/400 yards/.21 miles

BIKE: 8/455/147 miles

RUN: 8/442/42 miles

TOTAL: 17/907/189.21 miles

December 19, 2009

Right on! Santa!
Today's Workout:
BIKE: 62/21.20 miles, stationary.
RUN: 65/6 miles, trail run.

December 18, 2009

Santa in Training Camp

Today's Workout:

X85, W30

BIKE: 52/17+ miles, stationary.

RUN: 57/5 miles, road, easy jog.

It is Friday! Have a GREAT one!

December 17, 2009

That's the Spirit!

Today's Workout:

X85, M

BIKE: 52/17+miles, stationary spin.

RUN: 45:32/5 miles, treadmill.

Good energy this morning, powered up & got it done.

Season's Greetings!

PM Workout:

BIKE: 30/10+miles, stationary

RUN: 17:40/2 miles, treadmill

SWIM: 10/400 yards, pool-in extreme cold.

WT:168

December 16, 2009

Better not pout, better not cry...

Santa is coming to town, and soon. Tis' the season. Get yourself some Holiday Spirit!

Today's Workout:

X85, W30, M

BIKE: 64/20+miles, stationary.

RUN: 69/6+miles, trail run, dark early morning....slow going.

Winter Training Camp

A Cabin but ... not ..."THE CABIN"

Winter Training Camp will begin on December 24, 2009 at The Cabin.

@ 4200 altitude.

Primary activities:

Running

Cycling

Core Exercises

Weight Training

Other activities:

Snowshoeing

Cross Country Skiing

Wii Fitness & Sports

And...

Plenty of rest and relaxation:

Reading, movies, research, writing.

Outstanding healthy food.

Chores and routine duties.

Parties, Presents, Celebrations.

Good times.

December 15, 2009

Gettin close...

11 days to Christmas! Santa has been scouting out the terrain and that includes the ski resorts. All reports are for a White Christmas at least where we plan to be; up at The Cabin. Are we there yet? Not yet, but the holiday season is now Full ON and its time YOU enjoy it!

Today's Workout:

X70, M

BIKE: 61/20 miles, stationary spin.

RUN: 60/6+ miles, treadmill.

December 14, 2009

RUNNING STREAK/RUNNING FREAK

105 Consecutive Days...Running

Today's Workout:

X80, W30, M

RUN: 56/5 miles, easy jog on the cold and dark streets.

BIKE: 54/17+miles, simple spin on the stationary bike.

A good weekend, balanced between to do list and rest.

COUNTDOWN:

10 days to Cabin trip departure.

12 days to Christmas.

18 days to Chill & Grill Party.

19 days to the New Year 2010.

It's all good.

December 13, 2009

Sunday

Today's Workout:

X80, M

RUN: 73/7 miles, road run

BIKE: 80/25 miles, stationary

Nearly ran out of energy, after a good run, on the bike.

Gutted it out and got 25 in.

Keep on keepin on.

LIFE IS GOOD

Run on.

12/7-12/12/2009 Totals

Totals for the Week:

SWIM: 1/12/480 yards/.24 miles

BIKE: 8/453/147 miles

RUN:8/433/42 miles

TOTAL: 17/898/189.24 miles

SUMMARY: Stellar, although with the cold, the swimming was cut back and will be from here out due to winter weather and the cabin training camp's lack of swim facilities. Another 40+ mile week on the run, 898 total minutes is strong and all is well with the program, attitude and therefore, life. WT:169

December 12, 2009

Succes Validates Confidence

Each step towards your goal is a small victory and should be acknowledged as such. Each day your efforts to achieve build upon each other and move you closer to your goal. Whatever your goals, congratulate yourself for your efforts justly rewarded.

These small victories build your confidence and in time will take you to the next level.

Today's Workout:

M, X85, W30

RUN: 67/6+miles, road run.

BIKE: 63/20+miles, stationary.

December 11, 2009

Friday
Today's Workout:

X80

BIKE: 62/20 miles, stationary spin.

RUN: 60/6.5miles, treadmill.

Good workout this morning. Amped things up a bit on the treadmill, while cruising on the stationary bike. It is in fact Friday, so enjoy all you can and ...be great!

PM Workout:

BIKE: 30/10+miles, stationary.

RUN: 18/2+miles, treadmill.

SWIM: N/A Tried to swim, pool was COLD! No Swim, No Way!

December 10, 2009

Thursday: Thoroughly...Cold!

It's of no particular great interest to me to keep on keeping on about the cold weather. It has simply been cold, oh have I mentioned that it's cold? Yeah, well it is. In theory the rain coming in is supposed to break the cold snap, we'll see. One must not lose hope, or hype for that matter!

Today's Workout:

X80, W30

BIKE: 54/18+miles, stationary, inside where it's warm!

RUN: 55/5 miles, road run, outside where it's cold!

December 9, 2009

Wednesday Weather: Cold!

Absolutely cold once again this morning and it may be a few more days before it warms a bit.

Just a bit, that's all I am hoping for. Lets call it the Holiday Season now, been to a couple of "parties" so that makes it official in my book, several folks have greeted using the, "Merry Christmas" or "Happy Holiday's" tag line. We are in for the ride and for the full on assault of gatherings, lunches, get togethers, parties, gift exchanges, etc, etc. Aside from all of that, it's good to see friends and family that's a given. Cheerful is the word I want to use, to be cheerful, to be full of good cheer, to be cheerful in judgement of others, in this way if one can simply be cheerful for the season, it seems to me that this is a worthy endeavor. Be of Good Cheer then!

Today's Workout:

X90, M

BIKE: 51/17+miles on the stationary bike.

RUN: 43:37/5 miles on the treadmill, up the pace, Power run.

Where did the energy come from this AM?

Good Sleep and Living Right I'd say.

December 8, 2009

Cold

Today's Workout:

X80, W27, M

BIKE: 63/20+miles, stationary spin.

RUN: 65/6 miles on the trail.....

Flat out cold this morning, of course it's all relative to where you live, what your acclimated to and what you expect. Biting wind, with cold ripping through you is what it is, wherever you may be! What's cold for you may not be cold for me, and vice versa, but this morning, hey it's just flat out COLD!

Pearl Harbor Day

The USS Arizona on December 7, 1941

68 years ago today, Japan's military forces attacked our nation at Pearl Harbor, Hawaii. We thank our Pearl Harbor veterans and all those who served on that fateful day of infamy. The carnage was a result of a surprise bombing by the Japanese air corps. The United States joined World War II, as thousands of Americans rushed to join our military in arms. Thousands and thousands of people lost their lives in various campaigns during World War II. The bombing of Hiroshima and Nagasaki, with the atom bomb, finally brought about the ending of the war and a peace agreement. In the many years since that day in 1941, as a people and as a nation we have become allies with Japan. We can achieve much when much is at stake, peace among people is attainable. I wonder about the 911 attack on this country and if we may one day find a peace with those responsible for those attacks. Though there are different scenarios and details between these two attacks on our country, the common cause is peace.

December 7, 2009

Today's Workout:

X77, M

BIKE: 53/17+ miles, stationary.

RUN: 50/5+miles, treadmill, striders.

Monday morning, cold and rain, the storm has arrived. Stayed in for the workout, going stationary as per usual and treadmill as I sometimes will. The wind is pushing a cold rain, this is demoralizing for the strongest of mind if you are want to go for a run: In the early morning darkness, with the wind blowing chilling air right through your clothing and the rain dumping buckets upon your cold, frozen bag of bones. Brutal! So that's why I hit the gym. Later!

December 6, 2009

Today's Workout:

RUN: 75/7 miles, road run.

BIKE: 77/25 miles, stationary.

SWIM: 12/480 yards, pool.

11/29-12/5/2009 Totals

TOTALS FOR THE WEEK:
SWIM: 5/65/2600 yards/1.34 miles.
BIKE: 8/458/138 miles.
RUN: 9/436/41 miles.
TOTAL: 22/959/180.34 miles
SUMMARY:
Another super week. Big numbers and consistent every day. Next week, will cut back some as I am feeling occasional fatigue. WT: 170.5

December 5, 2009

Super Saturday

Today's Workout:

RUN: 53/5 miles, road.

BIKE: 65/20+miles, stationary.

SWIM: 10/400 yards, pool.

December 4, 2009

Friday, finally...

A busy week, the holidays nearing, cold weather and rain on the way. The weekend is near and this is always good. A chance to get some chores finished up and relax a bit. About 19 more days before the winter training camp opens up, at the cabin. In the meantime, stay the positive course...

Today's Workout:

X80, W25

BIKE: 50/16+miles, stationary.

RUN: 50/5+ miles, treadmill, striders.
PM Workout:

BIKE: 24/8+ miles, stationary.

RUN: 18/2+miles, treadmill.

SWIM: 12/480 yards, pool.

December 3, 2009

Dedicated Energy

Up in the morning, early as per usual. Going through the motions, but they are healthy habits. Putting whatever mental and physical effort and energy towards the mission; Health & Fitness.

Not at any superhuman or elite level. Not at the minimal sloucher level either. Seeking the Superior Level of Fitness, I am not there yet. The journey continues, I continue to dedicate my energy toward this endeavor.

Today's Workout:

X80, M

RUN: 30/3+ miles, treadmill.

BIKE: 60/19 miles, stationary.

RUN: 32/3+ miles, road run.

December 2, 2009

Morning Moon

Looked to be a full moon this morning, or close to it, while out for my morning run. The nice part when your out and about in the zero dark thirty morning hours, with a full moon is the abundant light than shines down, giving extra light, making it a bit easier to get around. It can be a wonderful view as well, depending upon the light and weather. This morning was simply a bright and clear moon, across darkness, spilling light downward, cold, not brilliant, a determined faceless beacon, watching over the morning's sky.

Today's Workout:

M, X80, W30

RUN: 62/5+ miles, on the road, an easy jog.

BIKE: 52/17+miles, stationary, an easy spin.

PM Workout:

SWIM: 20/800 yards

December 1, 2009

Old School

Old school tactics, some are effective as ever, others are ridiculous depending upon the area of study and perhaps the how old school we are talking here. The old style, hard core coach that allows no taking of liquids during intensive training, as we now know is an idiot, based upon what we know now in terms of science, as the body must be hydrated in order to work at optimum. Running laps, combined with good old push ups, sit ups and stretching help to build our core strength, that still works, always has always will. As an old school advocate, who embraces new technology and science in a slow and methodical manner, the treadmill has become a good tool for my training. The treadmill may be considered old school, though with the improvements in technology and manufacturing these units today can be a dynamic addition to your training program. Running hard and easy, strider's, sprints, increasing the power and ramping up the incline are all techniques from the old school using new school tech and equipment to get it done. Though it's still up to you to get up, get out and get on it, to get going!

Today's Workout:

X80, M

BIKE: 55/17+miles, stationary spin.

RUN: 50/5.3+miles, treadmill, striders.

November Totals

Totals For The Month

SWIM: 18/ 208 minutes/8320 yards/ 4.28 miles.
BIKE: 35/1853 minutes, 587 miles.
RUN: 36/1810 minutes/175 miles.
TOTAL: 89/3871 minutes/766.28 miles

November 30, 2009

Today's Workout:
X80, M30, M

BIKE: 62/20+miles, stationary spin.

RUN: 67/6 miles, trail run.

SWIM: 10/400 yards, pool.

November 29, 2009

Today's Workout:

X80

RUN: 74/7 miles, road run

SWIM: 13/520 yards, pool.

BIKE: Mountain bike ride with my bother, Tom:

90+ minutes over trail and road, for 21 miles total. Some single track and several tricky downhill sections, good ride and great time spent with my brother. It was nice to get out on the road and trail with the bike as opposed to pounding the stationary!

11/22-11/28/09 Totals & Summary

VISION: ACHIEVEMENT

You can achieve great things and soar with the eagles. See it, believe it and work towards your worthy goals, whatever they might be. You can if you think you can, and take positive action.
TOTALS FOR THE WEEK

SWIM: 6/65/2600 yards/1.34 miles.

BIKE: 9/463/148 miles.

RUN:9/443/42 miles

TOTAL: 24/971/191.34 miles

SUMMARY

Huge week, took advantage of the couple of extra holiday's and put some extra effort into training. 2009 bests: total workouts, minutes and miles. Highlight: Great Friday PM workout, Trail run. Next week: Minutes will fall back, aiming for continued consistency in the overall.

WT: 172.5

November 28, 2009

Today's Workout:

M, X90, W30

RUN: 54/5 mile road run.

BIKE: 66/20+miles, stationary spin.

SWIM: 10/400 yards, pool.

November 27, 2009

Staying the course.

Frequency, Duration and Intensity are key factors in a well thought out physical training program. Consistency and discipline go along with FDI to make up a program. Mentally it is vital to think positively and then take ACTION. You can think about it all day long, but you have to actually ACT in order to ACHIEVE.

Where do you stand in terms of training?

NEW: Start small.

INTERMEDIATE: Crank it up a bit now and then.

VETERAN: Stay the course, balance with occasional variety.

GIVEN UP: Never to late to begin again.

START & STOPPER: Get organized and disciplined with easy, frequent workouts.

NON BELIEVER: Good luck,, hope you find some faith.

Your thoughts? Please comment....

Today's Workout:

X77

BIKE: 63/20+miles, stationary spin.

RUN: 60/6.35 miles, treadmill.

SWIM: 12/480 yards, pool.

PM Workout:

BIKE: 30/10+ miles, stationary spin.

RUN: 20/2+ miles, treadmill.

SWIM: 10/400 yards, pool.

Huge day.

November 26, 2009

Today's Workout:

X80, W27, M

BIKE: 60/20.51 miles, stationary spin. 32 min. @13/28 min. @ 12. Powerspin, great energy on todays bike!

SWIM: 10/400 yards, pool.

RUN: 67/6 miles, on the bay trail with Kim, Pelican convention with Egrets in audience this morning on the run, quite a sight. "Turkey Trot on the Trail" Done.

Happy Thanksgiving To All

Happy Thanksgiving

I am most thankful for my...

Loving Partner, Kim

Daughter, Kristi

Dad & Linda

Brother and Sister

& Family

Good Friends

& Co workers

The opportunities

I have had

and lost

and those that I have made

the most of.

Good health

& Spirit.

GOOD WISHES...

For All Those Who May Be Struggling in their lives...

I hope you may find peace and happiness and that which you seek.

Journey with patience, persistence and a positive attitude.

Near The Cabin....

So this is what the current weather and roads look like, light snow ought to melt away today.

29 days till we hit the road heading for The Cabin and a few days of R&R with winter training camp.

November 25, 2009

Running Strong

Today's Workout:

M

BIKE: 31/10+miles, stationary.

RUN: 30/3+miles, treadmill.

BIKE: 31/10+miles, stationary.

RUN: 32/3+miles, treadmill.

62 total bike, 20+miles/62 total run, 6+miles

PM Workout: Swim: 10/400 yards, pool

Changed up the routine a bit today, with the Bike/Run/Bike/Run workout. A little change up keeps one from getting too set and sometimes stuck in the mental fog of routine work. The turkey though will likely not escape, one more day to Thanksgiving Day and one more month to Christmas Day. What are you thankful for this year? Please comment.

November 24, 2009

Everyday

Today's Workout:

X77, M

BIKE: 52/17+ miles, stationary spin.

RUN: 62/5+miles, road run.

Up real early, must be caught up on sleep deficit. Put in easy/medium efforts on bike/run. Got it all done, now ready for whatever this day may throw my way. All the worlds strength and power are within. Search, find and activate. Your best efforts will suffice. Enjoy it all. 2 days to Turkey.

November 23, 2009

Coming soon...

Monday morning it is, Thanksgiving week, the turkey is just 3 days away, Santa cannot be far behind. Are we feeling it yet ? It's cold out, the leaves are falling, we have Starbucks in the red cups, Christmas gift shopping is about now...almost feeling it, almost.

Today's Workout:

X80, W27, M

BIKE: 50/16.54 miles, stationary spin.

RUN: 46:10/5 miles, treadmill, 9:14 average mile. The run workout was:

For every mile the first 1/4 run at race pace,

the remaining 3/4 mile at jog pace.

Power up, energy on. Let go gettum!