January 2010 Totals

JANUARY 2010

Swim: 0

Bike: 35/2044/621 miles.

Run: 35/2146/199 miles.

Total: 70/4190/820 miles.

Great month, 2010 well underway.

Solid Sunday

Today's Workout

X85, W30

Run: 112/10 miles, long road run, good energy, with a good nights sleep!

Bike: Mountain bike ride, trail and road, 93/20 miles.

Weekly Totals

January 24-30, 2010
Swim: 0
Bike: 7/409/125 miles
Run: 7/465/42 miles
Total: 14/874/167 miles
Wt: 167

Living Right

As individuals we decide for ourselves how we live. The choices we make will define us. How we choose to see ourselves and the goals we may set out to achieve will determine in part the person that we become. No matter your station in life, your past or your present situation or condition we each can take postive action to effect positive results in our lives. Living Right is up to you, you define it, you work to achieve it and you live with whatever the results may be. Consider physical, mental, emotional and spiritual fitness should you be of the mind to draft a plan for Living Right. Time managment is a critical factor. You must make the time and fill the time with worthy endeavors aimed at achieving your desired results if you expect to progress.

FDI= Frequency, Duration, Intensity. You can apply FDI to your fitness goals as well as towards other goals in your life. Living Right is what you want it to be, your in charge. Enjoy it all.

Today's Workout:

X85

Run: 30/3.2 treadmill miles.

Bike: 66/20 stationary miles.

A Great Seabee Day

It used to be said, "Have a Great Seabee Day!" You would have heard it if you were in the Seabees or around them. Many years after I had served, a good friend of mine suggested that I have a Great Seabee Day in an e-mail message. I had not heard the term for so long I had long forgotten it. I had to ask him why we used to say that and what if any thing did it pertain to, anything special? As it turns out, if you had a weekend coming up, or it was a great day with blue skies and sunshine or you had the anticipation of good times, this was something you might say to a fellow Seabee. I think about this now and then, more often on Friday's...so hey,

HAVE A GREAT SEABEE DAY !

Today's Workout:

X85, W30

Bike: 50/15+ miles, stationary.

Run: 67/6 miles, road run a good one.

Be An Observer

The Observers

If one can take action to consciously observe more of what goes on around them and in their lives as opposed to constantly making judgements, evaluations and opinions, one will live a more peaceful and fulfilling life. Practice is essential, Patience is called for, Persistence is required.
Consider your life journey as a safari of sorts, lots of new experiences to enjoy and take in. Good times. Enjoy the safari, wherever you go and wherever you are.
Today's Workout:

X85

Bike: 60/18 miles, stationary.

Run: 60/6.3 miles, treadmill.

In A Dream

In a dream my dear mother appeared, I woke myself up as I spoke to her out loud. It was as vivid and real as could be. My mom passed away just over 2 years ago. There can be no question that her spirit lives on within the lives and personalities of her children. The best parts of me are by way of my mom. Being forthright and straightforward, giving your best, living within ones means and enjoying the simple pleasures of life are among the gifts she gave. The most important part of my mom's life was her children, always. Last night I saw her in a great spirit of joy she appeared momentarily and then she was gone as I woke, the briefest of visits yet unforgettable. Yes, I saw my mom last night in a dream.

Today's Workout:

X85, W30, M

Run: 68/6 miles, road slow but sure.

Bike: 60/18+ miles, stationary, steady spinning.

It's Tuesday

Tuesday it is, the busy schdule continues. Keeping balance in mind, doing the best one can.

Today's Workout:

Run:68/6 miles on the road.

Bike:60/19+ miles, strong spin.

Catching Up

Busy for sure. Monday January 25, 2010 Workout:
X85, W30Bike; 47/15 miles
Run: 68/6 miles, wet and cold on the road.

Seek The Balance

So much to do, work, chores, details. Choices to make, persaverance prevails. The ongoing effort to try to balance all of life's demands and important things to do, is sometimes a challenge.

Fact is it's damned tough at times. Mindful attitude and positivity can get you through it. Stay the course, seek the balance, enjoy it all.

Today's Workout:

X85, M

Bike; 66/20 miles, stationary.

Run; 104/9 miles, heavy legs, pushed through by observing and going with it, on the road.

Weekly Totals

January 17-23, 2010

Swim: 0

Bike: 7/438/136 miles

Run: 7/449/42 miles

TOTAL: 14/887/178 miles

Solid week, good stuff.

Effort

Making your best effort toward a worthy endeavor is a rewarding experience. Going the distance or knowing when to call it quits and living with the results, having put in a solid performance. Be it athletics, politics, religion or your good works, make the effort and know that life is good. Enjoy the journey.

Today's workout:

X85, W30

Bike: 36/11 miles, stationary.

Run: 30/3+ miles, treadmill.

Easy day today. Need it.

Fantastic Friday

Friday's can be fantastic.

Good things can happen.

All things be right if our minds say it is so.

Enjoy it all.

Today's Workout:

X85

Bike: 67/20 miles, easy stationary spin.

Run: 60/6.33 miles, treadmill.

Beyond Your Capacity

There are things that just happen, be they world events or something you run into during your day that are beyond your capacity to control. Unexpected surprises, health issues, problems as well as good news. How we react to these situations and happenings is within our ability to control, though one must practice acceptance and occasionally suffering. Each day begins anew, seize the opportunity to let go of those things beyond your capacity and enjoy the journey of life.

Today's Workout:

X90, W30, M

Run: 60/6.4 miles, treadmill.

Bike: 64/20 miles, stationary.

The Power Within

Each of us posess great and mighty powers within our mind and physical body. How we choose to utilize those powers will define us. Positive thought and action will bring positive results. Whoever you are and whatever you choose, know that you are powerful and that you can employ your powers to great achievement. Enjoy the journey, power up!

Today's Workout:

Bike: 65/20 miles, stationary spin.

Run: RAINING: 72/6+miles, slogged it out in rain jacket.

California Storm

The long reported and awaited rainstorm has finally hit the Bay Area. The weather guru's claim it will rain for the next 4 days. We need the rain for many reasons, we'll bear with the minor problems and hope to keep the landslides and flooding to a minimum. In the meantime we wait it out and do what we can to keep on keepin' on.

Today's Workout:

X90, W30

Bike; 65/20 miles, good spin, easy pace, good energy.

Run: 60/6.42 miles, treadmill. Hard 1st mile then 9+pace.

MLK Day

Martin Luther King Jr.

Today is observed in recognition of Martin Luther King, a peacemaker and an extraordinary leader in his time. Preaching non violent resistance for civil rights in a dark time in America's evolution. Take a moment to reflect upon how fortunate we are today, how this great nation has changed for the better and yet we have some ways to go. MLK spoke about the urgency of now, being that now is the time to adopt new policy, law and action for a better nation. We can each contribute by becoming more mindful of our actions. Be a peacekeeper of your own thoughts and actions. Find your own peace, it is within.

Cycling

I have been keeping consistent to the stationary bike, around 60 minutes per day, a few hard but mostly easy spins, the routine is a good one and soon enough I can get back outdoors now and then for a real ride. My road bike is in the shop for some new brakes and seat, it should be ready to pick up in a couple off days. I haven't rode for awhile, being content to drill on the stationary bike. The weather has been unfriendly for cycling as well. My brother just recently bought his first road bike, I am ecstatic about this as we are planning to get out on some good rides together this year! The Tour Down Under, in Australia begin on Tuesday, the Radio Shack team is led by Lance Armstrong, it will be interesting to catch the highlights, Lance looks to be in outstanding physical condition! The cycling season is not far off...

Running

My own running program is going very well. Through yesterday I have run 139 consecutive days, my PR set last year is over 200+ and the one day off to end that streak was the break between the beginning of the current streak. This demonstrates consistency. I am also doing 40+ mile weeks a number that I like for a mark of duration, at the current pace of 6 miles per day. Yes the running is going well...

Swimming

Not getting any swimming workouts in, the pool I use is not currently heated and I have made some attempts and even survived a couple of brutally cold swims. It's just not worth the pain and mental anguish as it becomes a larger negative than positive. So I will wait till spring and get back into the swimming mode. I have considered joining up at the local swim center and who knows I might, but for now I am okay waiting for the weather to improve and the pool to heat up...

Events

As of yet no plans made for 2010, I imagine I will find some interesting events to enter and probably will take a more serious look at planning for them at some point. For now I am content to train each day and stay the positive course...

Today's Workout:

M

Bike: 60/20 miles, strong effort on stationary.

Run: 66/6 miles, road run, blustery..rain on it's way.

Sunday Morning

Another great day! Sunday Morning, a slow start and then onto the routine...

I welcome all followers on this Blog. Welcome to the team, and feel free to leave a comment if you are so motivated. Enjoy it all...yes another great day!

Today's Workout:

X90, W30, M

Run: 101/9 miles, road run, easy pace.

Bike: 81/25 miles, stationary.

Almost out of energy, just kept on pedaling!

Big Numbers

Totals For The Week:

Jan. 10-16, 2010

Swim: 0

Bike: 10/496/157 miles

Run: 10/507/48 miles

TOTAL: 20/1003 minutes/205 miles.

Wt: 168.6

The Good Stuff

The simple pleasures of life are the good stuff and the treasure chest of joy and inner peace. The other day I had lunch with my daughter, Kristi. We enjoyed some superb coffee at Philz, our favorite local coffee shop in San Jose. We talked about this and that. Spending that time with her is special indeed and the memory goes right into my personal treasure chest. Kim and I are pretty busy during the week, most weekends we get to hang out together. We do chores, run errands, talk, relax and enjoy each others company, this is another simple pleasure that I treasure. If you get in the habit of looking for those simple pleasures of life and can take a moment to enjoy them you are living well and building your own treasure chest of joy and inner peace and that is indeed the good stuff!

Today's Workout:

X80, M

Run: 68/6 miles, easy jog on the road.

Bike: 43/13 miles, stationary easy spin.

Run: 20/2+ miles, treadmill.

Bike: 22/7 miles, stationary.

Exceeding Your Expectations

I am fulfilled when I exceed expectations, going above and beyond the accepted norm. The standards for fitness in general are low in this country, we have become weak in some ways born out of our great wealth and comforts of society. We have created jobs and lifestyles that do not require much physical effort and foods that are easy to consume. We don't eat for true hunger we eat to medicate and cope with the world that we have created for ourselves. These are very general statements, for one can find and choose to live differently. If you make this choice, prepare for some people to label you, for you will stand out and act differently than most. Pursuing a different way of life for physical fitness and nutritional health will set you apart, do it for yourself and you may exceed the norm, bringing you a life fulfilled. Success awaits you.

Today's Workout:

X90, W30, M

Bike: 64/20 miles, stationary spin.

Run: 60/6.33 miles, treadmill run.

PM Workout:

Bike: 32/10+miles, stationary, power spin.

Run: 10/ 1+ mile, treadmill jog.

Balance

Maintain Balance In Your Life and Performance Will Follow

Perfect balance is not a reasonable goal, for there are far too many variables and unexpected events that can arise in ones life. Reasonable balance is achievable. In order to achieve a reasonable balance in life, you need to do some thinking, planning and prioritizing and finally you will need to take positive action in order to achieve positive results. Managing your time in an effective way is crucial to achieving a reasonable life balance. Consider such things as; work, rest, hobbies, exercise, family time, education, and all things that may be of importance to you.

Just a small amount of time on a consistent basis can be enough to achieve an improved life balance. Just 15 minutes a day here and 10 minutes there may be enough to do certain things important to you and thus will help you live out a more balanced life. Think on it, make an action plan and most importantly go to it! You can if only you think that you can.

Today's Workout:

X85, M

Bike; 60/19 miles, stationary, easy spin.

Run; 63/6 miles, good run on the road.

Power Up

Today's Workout: X80, W30.

Bike: 60/20 miles, stationary.

Run: 65/6 miles, road run.

Out late last night, lacking sleep I was able to overpower my mental and physical lack of desire and energy. Drilled the bike fairly hard and was able to enjoy the cool down on the run with real strength. Good workout/Good day!

Double Brick

Today's Workout: Double Brick; Bike/Run & Bike/Run.

X85

Bike: 40/13+miles, stationary.

Run: 60/6+ miles, treadmill.

Bike: 30/10+miles, stationary.

Run: 10/1+ mile, treadmill.

Hooked up the Ipod for some sounds during todays workout, notable songs for today include; "Feeling Stronger Every Day" by Chicago, "Let Him Run Wild" by the Beach Boys, "After The Thrill is Gone" by the Eagles, also a bit of George Strait, and a bunch of other good tunes got me through.

Recovery

Monday morning, up early preparing for the day. Routine warm up with the X-core exercises and a few reps with the weights. An easy spin on the stationary bike at a constant 18+ mph.

A fair and balanced pace, methodical in fact. I can feel a bit of burn in my legs, the big muscles the quads and hams, this from yesterdays ride and the accumulation of workouts. So I just go easy and put an hour in on the pedals. Off the bike, change of shirts, zip up, gloves on I am out for a run, an easy run. This too is a recovery in action, yesterdays 8 miler and the accumulation factor says lets go easy and so I do. Like the turtle, slow and certain. I feel good enough, though going easy and accepting the run as such, is good it reduces the mental stress as well. Giving permission to go easy and recover is a smart thing to do. I am the tortoise today and that's okay.

Today's Workout:

X85, W30

Bike: 60/18+ miles, stationary.

Run: 66/6 miles, road.

Sunday

Sunday Workout:
X95, M
Bike: 85/27 miles, stationary.
Run: 85/8 miles, road run.
Pounded out a couple of long workouts this morning. Run was quiet in the mist and grey fog, a cool run. Took itall slow and sure, observing suroundings and the within. Another super Sunday!

Weekly Totals

January 3-9, 2010
Swim: 0
Bike: 8/478/153 miles
Run: 8/476/45 miles
Total: 16/954/198 miles
Wt: 169.6
HELLUVA GOOD WEEK!

Don't Worry, Be Happy

Saturday, always a winner no matter what you do or where you go, it's Saturday. May as well enjoy it!
Today's Workout:
X90, W30, M
Bike: 63/20 miles, stationary spin.
Run: 60/6.45 miles, treadmill.
Up early, got to get on the road to work today out of town!

Exercise Theory

FDI: Key components of well planned Exercise Program.

Frequency: How often you perform the task.

Duration: How long you perform the task.

Intensity: How hard you work performing the task.

Rest is of course essential as well as fuel and nutrition.

Altering any of the above components will effect you accordingly.

More is better to a point, where rest becomes critical.

Alternating hard and easy workouts is pretty common and what you do depends upon whatyou wish to do and and what you seek to do for yourself.

Do something for your own sake! Just for the health of it, you'll enjoy the benefits!

Today's Workout:Run: 62/6 miles, road. Bike: 63/20 miles, stationary.Run: 10/1+ mile, treadmill.

Better Thoughts Prevail

Up and on routine this morning, though the mind was suggesting we cut the work out short, better thoughts prevailed and I managed to get through it with a good bike and run as per routine. Today's Workout: X80, W30, Bike: 60/19+ miles, stationary, Run: 66/6 miles, road. run.

Winter Training Camp Wrap

Winter Training Camp, was a success. For the 10 day camp, 11 run workouts and 11 bike workouts. Total Run Time: 715 minutes and 62 miles, much of it in the snow or variations of ice and or slush. Total Bike Time: 691 minutes and 152 miles. Stationary miles, mostly on the LeMond trainer the unforgiving cycle of our time. All total 1406 minutes and 217 miles over the 10 day camp. Despite all the consistent minutes and miles running and cycling I managed to gain 2 to 3 lbs. The holiday events, good times, available food and an immense appetite got the best of me. It's all good though, back to the Spartan lifestyle and rigorous routine now as the new year is underway!

Another Great Day

Each day and for that matter each moment possible we should strive to enjoy, for life may be considered short on this earthly plane and there is much we can achieve and thus live for. Quality of life may be high if one can come to understand and practice a mindful way of life and live more as an observer than that of judge and jury. I don't have anything mastered myself, for this is my journey. Get on the path toward what you seek and enjoy the journey. For life is good it surely beats the other option and this day can be a great one for you, make it so. Indeed another Great Day!

Today's Workout:

M

Run: 67/6 miles, early morning on the streets.

Bike: 62/20+ miles, stationary.

Doing The Right Thing

Yeah gotta run, just gotta. Doing the right thing often requires doing a thing you don't really feel like doing. How does one motivate oneself to get up and go when you just want to get down under the covers and sleep for another couple of hours? I can't really say for certain, I am mostly self motivated and don't often have the problem of getting up and getting going. I can speak to the mental aspect, where we have thoughts that are not productive or where we tell ourselves stories that influence how we act. Positive thoughts will drive positive results, negative thoughts will drive negative results. Start there and see what you come up with. Then do the right thing whatever that may be.

Today's Workout: X90, W30 Bike: 60/19+ miles, stationary.Run: 60/6.4 miles, treadmill.

Back To It

It's Monday, it's returning to work, getting back to the established routine and kicking it up just a notch as the New Year beckons. Duty calls and the morning alarm always rings on time. So it's up and at 'em, rolling out and moving on. Power coffee up and brew strong, enjoy the warm up and prepare to prepare. Finally it's out the door and the workout begins...

Today's Workout:

X80, M

Bike: 60/19.54 miles, stationary.

Run: 66/6 miles, establishing a "new route".

Have an OUTSTANDING day!

Power Up

Traveled back to the Bay Area yesterday one day early from the Cabin. Winter Training Camp can be considered a success and an enjoyable one. Back to work and back to the routine here.

Today's Workout:

X90, W30

Run: 85/8 miles on the road.

Bike: 77/25 miles on the stationary bike.

Week Totals

December 27, 2009-January 2, 2010

Swim: 0

Bike: 7/468/106 miles.

Run: 7/503/43 miles.

Total: 14/971/149 miles
Wt: 171

Totals: December & Year 2009

December:
Swim: 5/64/2560 yards/1.31 miles.
Bike: 35/2034/627 miles.
Run: 36/2010/187 miles.
Total: 76/4108/815.31 miles

2009:
Swim: 91/1244/25.65 miles
Bike: 362/16,993/4893 miles.
Run: 387/20,217/1863 miles.
Total: 840/38,454/6718.65 miles

Living Right

The holiday parties have ended and the events of the more routine life remain. It's our choice as to how we live, how we approach what we do. We are Mental, Physical, Emotional and Spiritual beings. It is wise to accept and adopt this as truth and set our compass towards the balance of these parts of ourselves.

If we are to seek the balance in our lives, the following factors are key:

Time managment.

Establishing good habits.

The discipline of routine.

Patience, Persistence and a Positive Attitude.

Doing for others.

Becoming Mindfull.

Live, Love, Laugh.

Enjoy it All.

Today's Workout:

X80

BIKE: 65/15.3 miles, LeMond.

RUN: 67/6+ miles, road run.

First Day New Year 2010

DO YOUR THING

Whatever it is you want to do, you like to do, you believe you ought to do, starting today with the New Year, go and do it. Make a new start, a line in the sand, chart a course, act upon your dreams and ambitions, simply stated...go for it!

Today's Workout:

X80, W30

BIKE: 65/15 miles, LeMond.

RUN: 70/6 miles, melting snow, slush and slog run, slick and dangerous, with yaks.
HAPPY NEW YEAR, Y'ALL!