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!

November 22, 2009

Today's Workout:

X90

RUN: 72/7 miles, road run.

BIKE: 80/25 miles, stationary spin.

SWIM: 13/520 yards, pool.

Totals 11/15-11/21

FOR THE WEEK

SWIM: 4/45 minutes/1800 yards/.92 miles

BIKE: 8/429 minutes/136 miles.

RUN: 8/412 minutes/40 miles.

ALL TOTAL: 20/886 minutes/ 176.92 miles

SUMMARY:

Another 40 mile week running, well over 800 total for the week, a solid PM workout on Friday. That all comes to be a consistent and solid, week, I will say it myself, Good Job! WT: 173.5

November 21, 2009

Today's Workout:

M, X85, W27

BIKE: 64/20+miles, stationary spin, easy speed.

RUN: 46/5+miles, treadmill, striders.

SWIM:10/400 yards, pool.

November 20, 2009

WTF...Already?

While out on the run this morning, I looked up to see a figure of Santa Claus in Christmas lights, it caught me by surprise, as I jogged on by. I thought WTF, Already? I guess we are 6 days from Thanksgiving, so it's close enough. Should I be wishing everyone a Happy New Year? Or just a Merry Christmas? Well, not yet I think. I am not quite feeling it yet. Soon enough. It's Friday and for now thats good enough, have a great one!

Today's Workout:

X77,

BIKE: 50/16+miles, stationary spin.

RUN: 56/5 miles, road run, ez jog.

PM Workout:

BIKE: 23/8 miles, stationary.

RUN: 17/2+ miles, treadmill

SWIM: 10/400 yards, pool.

November 19, 2009

Thursday Thinking

Today's Workout:

X70, W27, M

BIKE: 50/16.59 miles, stationary spin.

RUN: 44:25/5 miles, treadmill. 8:53 average mile.

Powered through this morning with good energy. Why? Not to overthink or anyalze it, but today

was all good, all powerful and pretty much a breeze. Some days you have it, other days your fatigued. Can't really explain it. Gotta go with it. It's done. And now its onward towards the rest of the day...

November 18, 2009

Trails and Trials

Today's Workout:

X77

RUN: 67/6 miles, trail run.

BIKE: 60/19+ miles, stationary spin.

SWIM: 10/400 yards, pool.

A little extra time this morning, up later, more coffee and the urge to run the trail. Smooth and easy run out there. Quiet with the sun just coming up over the hills, giving that pale reddish orange glow. Brisk outside with that feeling of the holiday season coming right up. Calm in the mind and so a nice run, the trail being a pleasant change from the road and treadmill runs that make up the bulk of my training. That's the Trail.

The Trial; Here we reside on this earthly plane of life. We go about our business of life as we are taught or as we so desire or as we think we must. Living however we are and for however long. If we occasionally think about living rightly, that is; in a peaceful way, harming no one, loving people, accepting differences, doing the best we can towards good works, these are worthy endeavors. If we were to consider ourselves living as though we were on trial, we just might make the effort to live in a more more rightful way. No, I am no prophet, and I surely am no saint. I am imperfect and have plenty of faults, now and then I have these thoughts and this is one of them. Now you can think about it.

Spartan Girl News...

AOII Welcomes New Member!

San Jose State Spartan girl, Kristi was initiated into the AOII Sorority, just yesterday. She is pictured above proudly wearing the AOII, greek letters. Congratulations. We are all proud of you, Kristi!

November 17, 2009

Tuesday Totally

Today's Workout:

X85, W27, M

BIKE: 52/16+ miles, easy spin.

RUN: 49:06/5 miles. Road run/striders.

This morning I eased off the effort on the stationary bike, leaving some energy and strength in my legs, apparently this energy boosted my run as I seemed to want to go, go, go and did several striders, because it felt good. Sometimes the energy is there and you can tap it, other times you just have to hang in and get through it. Today was fun, cold out there but I enjoyed it!

November 16, 2009

Monday Moderation

Today's Workout:

M

BIKE: 50/16 miles, stationary spin.

RUN: 57/5 miles, on the road.

Went somewhat easier on the bike and run this morning. Giving myself a "rest" Ha!

Jogged a different route, where I sprained my ankle a few weeks back.

Don't even like to think about that.

The weather has gotten considerably colder in the mornings now.

Wearing my white sweatshirt, so as to be seen and keep somewhat warmer.

It's not near Central Oregon type temperatures, but the short sleeve mornings are done.

Have not rode the 'real' bike, mountain or road for a few weeks.

Am liking the stationary, it is a simpler operation for now and through the winter.

Today's Thought: Life is Good, it beats the other option!

Shout out to my buddies, "Happy Birthday" ...JW, MW!

November 15, 2009

SUNDAY
Today's Workout:
X80, W25

RUN: 76/7 miles, road run...cold!

SWIM: 15/600 yards, pool.

BIKE: 80/25+miles, stationary spin.

Big workout day
Done.

11/8-14 Totals & Summary

Staying the High Road...

For the Week:

SWIM: 4/50/2000 yards/1.03 miles.

BIKE: 8/416/133 miles.

RUN: 9/414/40 miles.

TOTAL: 21/880 minutes/174.03 miles.

SUMMARY: Again I am content with the numbers, all of them. Consistency and effort is evident. Bumped up the daily bike to 50 minutes during the week. Got in some PM workouts to keep the metabolism running strong. Next week, just planning to keep to the plan. WT: 175

November 14, 2009

Saturday's are Super

The weekend. A good week, much accomplished and now a couple days to take it easy, to do what you want, sure a few chores and necessary duties, but to be done on a much more modest and free time table. Feels great, a little bit of extra freedom. Simple pleasures. Enjoy it all.

Today's Workout:

X85

RUN: 53/5 miles, road run, misty anc cold rain.

WALK: 10

BIKE: 62/20+ miles, stationary spin, pretty hard

SWIM: 11/440 yards, pool.

November 13, 2009

The Rough Is Only Mental

Today's Workout:

X77, W25, M

BIKE: 50/16 miles, stationary spin.

RUN: 50/5+ miles, treadmill, zoom then mental slog, then picked up to music to finish strong.

Yes, the rough is only mental, so said the GREAT Norman Vincent Peale, he of The Power Of Positive Thinking. What once seemed hard or impossible is now routine. Yes you can overcome virtually any obstacle. Mentally we hold things dear to ourselves, we tell ourselves stories and live them out. Why not tell yourself positive and uplifting stories and dream big, aspire to greatness. Think it, act it, live it, become it. Next step: Positive Action.

PM Workout:

BIKE: 26/8 miles, stationary spin.

RUN: 18/2+ miles, treadmill.

November 12, 2009

The Great Jack La Lanne

Today's Workout:

X77, M

BIKE: 50/16+ miles.

RUN: 54/ 5 miles, road run.

As a youngster I can remember being up early in the morning and watching the GREAT Jack La Lanne show in black and white, before the cartoons came on. Exercise. Exercise and Exercise is what Jack preached then and even now. He was one of the first to do it on TV. A legend. Probably more famous today for the juicer machine he sells, but he was a body builder himself and an advocate for exercise for everyone, a man well before his time. A visionary for sure.

PM Workout:

SWIM: 13/520 yards.

November 11, 2009

PT

Today's Seabee Workout:

X77, W25

BIKE: 50 minutes, 16+ miles, stationary.

RUN: 56 minutes, 5+ miles, easy jog, road run.

PM Workout:

RUN: 10 minutes, treadmill, 1+ mile.

SWIM: 10 minutes, 400 yards, pool.

November 11, 2009 Veterans Day

Thank you for your service

To all veterans of all services across the years, thank you for the sacrifices you and your families have made in service to the United States of America. We honor you and we salute you.

November 10, 2009

Cabin Countdown

Today's Workout:

X77, M

BIKE: 50/16+ miles. 10@13/15@12/20@11/5@10.

RUN: The Treadmill: 46:07/ 5 miles. Low energy had to push to stay the course. Wheeww.

THE CABIN: Xmas Vacation: Will be heading up to the Cabin for a nice winter training camp session. Expecting to leave on or about Xmas Eve. Lets call it: Xmas Eve for sake of discussion and that marks it at ...45 days to go. We hope to get 10 days worth of training camp, mixed with some chores and as much R&R as possible. Planning to get some snowshoeing in and will try some cross country skiing too. That is assuming we have snow, and I assume we will. We may make a trip over to the Portland area to visit my Dad, if the roads are clear. All of this good to look forward to. In the meantime, staying the course, doing all the right things and enjoying the day to day.

November 9, 2009

Monday Motor, crank it up...

Today's Workout:

X80, W27, M

BIKE: 50/16.45. (5@13/12@12/25@11/8@10.)

RUN: 53/5. Cold outside, went to the closet for the hoodie, seasons change. Bring on the cold!

Monday Motorvation:

The alarm bell rings, your first thought? It may be the one thought that counts. Set the tone for your day, by acting upon your best thoughts and intentions. You don't need to get out of bed and run a marathon! Just get up, stretch out, wake up and move your body. Walk, jog, run, cycle, swim, or jump on a machine to take some of your breath away. Just for a few minutes.

You'll be glad you did it, the sense of accomplishment is powerful. Good feelings, brain stimulation, endorphins all working for you to reward you for your good thoughts and intentions leading to POSITIVE ACTION. Yeah good stuff, so get your Monday Morning Motor Running!

November 8, 2009

The Long, Winding And Uphill Road Of Life

Today's Workout:

X77,M

RUN: 74/7 miles, road run.

SWIM: 16/640 yards, pol.

BIKE: 78/25 miles, stationary, super spin.

For the Day...

And so it goes, day after day. Little by little the days turn into weeks, months and years. We mark the time by watch, clock and calendar. We measure our expectations and accomplishments and apply the factor of manufactured time. This is how we live our lives.

It provides for an orderly method to plan ones day, to work to workout. Whatever you do and however you measure or perceive it, the long and winding road of life, sometimes uphill is worth the effort. Reaching the top is not everlasting, for the next valley isn't far away. Enjoy your journey, the peaks and the valleys, the hard climbs and the rapid descents, its all good.

November 1-7 Totals for the Week

THE WEEK:

SWIM: 2/25/1000yards, .51 miles.

BIKE: 8/393/129 miles.

RUN: 8/400/40 miles.

TOTAL: 18/818/169.51 miles.

SUMMARY:

Great week, cut back a bit. Still knocked out forty miles running, and over 800 minutes total. Missed an afternoon workout lost a swim opportunity. It's all good though. WT: 175.5

November 7, 2009

Saturday Story

Today's Workout:

X77,W25

RUN: 54/5 miles, road run, easy pace, good run.

SWIM: 12/480 yards, pool, short, good power.

BIKE: 62/20+ miles, stationary, tired, pedaled thru it.

The Story:

Once upon a time there was a young boy who dreamed big dreams, he grew older and his dreams began to fade. Life's obstacles got him down. He succeeded in many things though he never took the time to really enjoy his accomplishments. He allowed negative thoughts to rule his mind. As a young man he persevered and despite difficulties and life's obstacles he moved forward in his life, doing what he thought others expected him to do, and he did them pretty well. The negative thoughts persisted in his mind. Later, he came to realize that he was not living his life fully, he began a search to find whatever it was he felt missing. He discovered great writers and thinkers and began to apply basic principles designed to replace the negative thoughts in his mind with positive thoughts. Almost immediately his life began to change. Slowly he became a better person and learned how to forgive and accept peace into his life. He learned about love and compassion. He began to take better care of himself, with exercise and diet. He experienced success on and off the job. When life's obstacles and difficulties came his way, he was able to power through the tough times for he had gained a wisdom and balance to his life. Though he suffered loss, and struggled from time to time, he never allowed depression to sink in and take over his life. He employed positive thinking to positive action and these efforts have produced positive results in all areas of his life. He lives today content, working each day to achieve success. He understands that life is a journey, that one can achieve happiness and peace, though these things are not permanent and one must learn to accept the ever changing circumstances of life. He knows his journey is not over, that he has yet much more to learn. He would tell you that each day is a new day of which there are many, many moments we can enjoy. He would suggest; if you can master the skills to think positive and take positive action, you will begin to experience a more positive life, while on your life's journey. Enjoy it all.

November 6, 2009

Friendly Friday

Today's Workout:

BIKE: 46/15.20 miles: 10@13/10@12/20@11/6@10

RUN: 49:03/5 miles, road run, striders.

PM WORKOUT: BIKE: 30/10 miles, stationary. RUN: 18/2+ miles, treadmill......

WHERE WERE YOU?

TODAY...

30 years ago? 1979: Just 20 years old, serving in the USN as a Seabee, Builder 3rd Class Petty Officer, we had just returned from an 8 month deployment to Diego Garcia, I was on leave at home, making plans and thinking about what I would do in 6 months time, after my honorable discharge.

20 years ago? 1989: Married, age 30, my daughter, Kristi was just born, we had a house in the redwood hills, with lots of remodeling to be done. I was working hard as a representative for the local.

10 years ago? 1999: Age 40, I was on a 14 day training program at Skamania Lodge, in Stevenson, Washington. Kristi was 10, we were going to soccer games each weekend, most of the house remodel was complete. I had just got started running consistently again.

November 5, 2009

Tryin' to get the feeling again...

Today's Workout:

X77, W25, M

BIKE: 47/16 miles. stationary:

15 min@13/15min@12/15min@11/2 min@11/10

RUN: 43:25/5 miles, treadmill. 8:41 average mile.

Pounded out the bike and run, pretty strong.

"Tryin' to get the feeling again"

{ 1976 top 10 Billboard , by the great... Barry Manilow}

On the treadmill, this song pushed me through at the end to run under 44 minutes.

I am trying to get that feeling again. I used to run faster when I was younger, that's no surprise. But I am beginning to run a bit quicker pace, slowly over time as I continue to work at it, with occasional speed workouts and striders. I used to train in the 8's and race in the 6's and 7's, no speedster even then, back in the good old days. I have been jogging in the 10's and 11's for a long time. A good run in at 8:41 pace is getting that feeling back again. I can't turn back the clock, but I can experience some of the good old days in the moment as the effort to get that feeling again continues...

November 4, 2009

The Red Cups are out...

Today's Workout:

X77, M

BIKE: 45/15 miles, stationary spin.

RUN: 53/5 miles, road run/w/short striders.

Thought for this day...

Coffee works for me, helps to get me going in the morning. Occasionally I enjoy a Starbucks or a Peet's coffee. I have noticed in the month of November that Starbucks puts out their beverages in red cups. It's a nice change that signifies the season moving towards the holidays. I think they serve the red cups through December. The new year begins again in the traditional white. No matter the season, the color of the cups, bold coffee, tea or decaff, it's all good, for we do well to treat ourselves now and then to enjoyable experiences whatever they might be. There is a lot to be said for the simple pleasures of life. Enjoy it all!

November 3, 2009

Tuesday AM...totally

Today's Workout:

X77, W25, M

BIKE: 47/16miles, stationary. Even paced at power 11.

RUN: 54/6 miles, treadmill, powered up 9 min pace average.

Thought For The Day:

There are days, it seems most of us have them; your hung over from the night before or you over ate big time, or you got some bad news and have been brooding about it, or your hurt in some way; physically, mentally, emotionally, or maybe some combination or all of the above!

You have to get up to face the day and that means face yourself. You can go to the dark side and remain stewing in your own funk. You can turn the corner and hit your stride, letting go of yesterday and move yourself forward today under your own power. When we are strong and sane we tend to choose the later. Getting fit is doing the right thing 90+ percent of the time. When your fit and you fall, its easier to get back up and on the high road, the one less traveled, the road that is harder and longer but will reward you if you can remain there. It's the high road people! The high road, get on it, stay on it and get somewhere you can be proud of!

November 2, 2009

Happy 20th Birthday Kristi!

Today's Workout:

X77, M

BIKE: 46/15 miles, stationary.

RUN: 52:45/5 miles, road run.

Monday, lets to to work!

November 1, 2009

25 days to Turkey...

Today's Workout:

X80, W25, M

RUN: 77/7 miles, road run.

BIKE: 70/22 miles, stationary.

SWIM: 13/520 yards.