February Totals

February 2010

Swim: 0

Bike: 32/1668/483 miles.

Run: 33/135/180 miles.

Total: 65/3603/663 miles.

Sunday's Work

Despite the advancement of a cold or flu like symptoms, I persevere, I go on the best I can as though I have no symptoms. Whether this is the best policy for a return to health I know not.
I do because that is what I am used to doing, and so it goes.

Today's Workout:

X85

Run: 112/10 miles/road.

Bike: 66/20 miles/stationary.

Week Totals

February 21-27, 2010

Swim: 0

Bike: 10/457/142 miles.

Run: 9/484/46

Total: 19/941/188 miles.

Sick N/A

Today's Workout:

X80, W30

Run: 50/5+miles/treadmill.

Bike: 65/20+miles/stationary.

Potential sore throat, cough and flu like symptoms, fighting back, hanging in...

Overtime

Overtime. Some times you have to work longer, work harder and push yourself past the norm.

In baseball we have extra innings, in tennis it's the tie breaker, hockey, soccer and football it's overtime. At the workplace most hourly employees get paid time and a half for overtime or in some cases double time, the idea being you should be compensated for going beyond the norm. In your physical training routine, going for the long run, or extra hard bike ride might count as overtime, though no one is going to compensate you for your efforts. Your rewards here come in the form of fitness and self achievement. You build confidence and character, fitness and endurance, this is your compensation for physical training going ...overtime.

Today's Workout:

Bike: 40/12 miles/stationary.

Run: 40/4+miles/treadmill.

Bike: 30/9 miles/stationary.

Run: 30/3+miles/treadmill.

"Double Brick"

Strength, Intelligence, Wisdom

Building blocks towards success of your choice; Strength, Intelligence, Wisdom.
You may be born with the genes for strength and intelligence, if not you can develop yourself so that you may become stronger and smarter. Wisdom however comes from experience and study. All who have strength and intelligence may not be wise in the ways of the world and therefore can waste much of their strength and intelligence. Over time one can become wise if one can learn from their mistakes and press always forward in life. Should you be so ever fortunate to combine the awesome power of strength, intelligence and wisdom together in meeting life's joys and challenges you are living a high quality of life and are on your way to mastering the building blocks for success, however you may define it in your life. Enjoy it all.

Today's Workout

X90

Run: 30/3+ miles/treadmill.

Bike: 31/10 miles/stationary.

Run: 30/3+miles/treadmill.

Bike: 32/10 miles/stationary.

The Double Reverse Brick

Going The Extra Mile

PRE

Going the extra mile, whether in training or otherwise in life, giving that extraordinary effort requires a positive mental attitude and perseverance. The runner that most inspires me in this way is the great Steve Prefontaine. He was a front runner, he always gave his all. Pre is no longer with us on this earthly plane but he continue to inspire and motivate runners and athletes from around the world. Give yourself a chance to go the extra mile and reap the rewards.

Today's Workout:

X90, W30

Run: 68/6miles/road.

Bike: 64/20 miles/stationary.

Energy

Energy...

Go get some, it's always the right time to change poor habits and create good habits that will bring you more energy and a better quality of life as you gain health and become more fit. Exercise, Rest, Fuel, Hydration. In order to thrive you need social contact, mental challenge, recreation, work and play. Balance your life, seek a higher level of energy. You will enjoy the benefits. Enjoy it all.

Today's Workout:

X90

Run: 64/6 miles/road

Bike: 64/20 miles/stationary

Standard

Standard morning, tired physically but mentally prepared to get fired up. Why not? Some coffee and before you know it, I am ready for the day. I start slow, meandering about while the coffee brews. Once it's ready, I sit down at the dining table and have my coffee and flax/bran muffin, w/smart balance peanut butter atop, this is my first meal of the day, along with vitamins and supplements. I read a bit, I generally view a few minutes of news, CNN or MSNBC. By the time my 3rd mug of coffee is 3/4 down I begin my core exercises; push ups, triceps, sit ups, leg stretches, soon enough I am out the door for a run or over to the fit center to hit the bike and or treadmill. This is how I begin my day....How about you?

Today's Workout:

X90, W30

Bike: 33/10 miles/stationary.

Run: 60/6.2 miles/treadmill.

Rike: 32/10 miles/stationary.

Sun Day

Sunday it is. Not any sun to see around here though. The great sunny weather is coming soon of that we can be sure. It will be nice, the cold, the rain the breezy weather is not all that daunting but after a few months one looks for the Sun. I continue to look, soon it will arrive. Enjoy it all.

Today's Workout:

X85

Run: 112/10 miles/road.

Bike: 66/21 miles/stationary.

Totals For The Week

February 14-20, 2010

Swim: 0

Bike: 7/393/110 miles

Run: 9/485/44 miles

Total : 16/878/154 miles

Wt: 175

Consecutive days running streak at 173 through today.

Getting Back Up

When you fall, getting back up is the true measure of who you are. How you go about recovery and the way you deal with setbacks this is a crucial part of our life. The high road and often the harder path is the route towards real recovery and the enjoyment of life. Given the ever changing ups and downs we all face, your effort to persevere when the going is tough marks you.

Do you limit yourself or do you reach higher, when you fall? Think on it. Enjoy it all.

Today's Workout:

X85, W30, M

Bike: 62/20 miles/stationary/strong ride.

Run: 10/1+mile/treadmill.

Run: 53/5 miles/road.

Feathers

Some days chickens, some days feathers. Will call today...feathers. Yeah it's Friday all right. Lots to do though and this mornings workout was ...yeah feathers. In any event it's perseverance that prevails and so it goes. Change is imminent and improvement can come at any given moment and so perhaps it shall. Have the best day you can, chickens and or feathers, the truth is it's all good. Enjoy your day.

Today's Workout:

Run: 70/6 miles/ road/ real slow and easy.

Bike: 32/10= miles/stationary, short spin.

Endurance

Endurance: The act, quality of, or power of withstanding hardship or stress.

Today's Workout:

X90, W30, M

Bike: 63/20 miles/stationary.

Run: 65/6 miles/road.

You Are A Champion

You are a champion. Think about those things you are most proud of. Dwell upon your accomplishments and the success you have attained. Plan your next feat of courage and victory.
See yourself as having achieved your goal. Think it, allow your mind to dwell upon it, take action towards it and you will almost certainly achieve it. Indeed, you are a champion. Enjoy it all.

Today's Workout:

Run: 67/ 6 miles/road.

Bike: 48/15 miles/stationary.

Run: 10/1+ mile/treadmill.

Back To It

Life is good, recreation and off time are good, so is work, yes work is good. It's the balance and the satisfaction of getting something important done, accomplishment and working with good people within a good organzation. Yes, it's all good. Enjoy it all.

Today's Workout:

X85, M

Bike: 60/stationary/18+ miles.

Run: 66/6 miles, road.

2/15/2010

Monday, February 15, 2010. President's Day Holiday. Up early, early this am. On the bike and out to run through the quiet, cool damp and still dark streets of this classic Central Oregon town, La Pine. Heading out today...the cabin trip a good one and it's back to work tomorrow.

Monday's Workout:

X90, W30

Bike: 47/10 miles, stationary.

Run: 67/6 miles, road run.

Sunday Valentine

Today's Workout:

X85

Bike: 82/17 miles/stationary.

Run: 77/7 miles, road.

Happy Valentines Day...

enjoy it all.

Week Totals

February 7-13, 2010

Swim: 0
Bike 7/392/102 miles
Run 7/499/46 miles
Total: 14/891/148 miles

Consecutive Days Running: Through Today: 166

Nice Run

Nice Run, 0500 through the town of La Pine, streets wet from last nights rain. Quiet, cold, peaceful. A Saturday Six Miler. Nice Run.

Today's Workout:

X85, W30

Bike: 73/16 miles.

Run: 66/6 miles.

Another Great Day

Today's Workout"

X80

Bike: 74/16 miles, LeMond Stationary Trainer.

Run: 67/6 miles, on the black ice roads, slow going.

R&R

Today's Workout

La Pine, Oregon

At The Cabin

X85, W30

Bike: 67/15 miles on the LeMond trainer.

Run: 65/6 miles on the road.

Up early, heading north for the Cabin. A short trip. A few days for R & R. Should be fun. Will Blog in later. In the meantime, Be great and Enjoy it All.

Today's Workout:

Bike: 32/10 miles/stationary.

Run: 60/6.55 treadmill run.

Pushing Through Limits

We have limits though we don't often test them. We have some self imposed limits, that are thoughts turned into beliefs. Are they realistic? Are they factually true? Unless we test ourselves from time to time we may never know for sure. Speed, Duration, Intensity, these factors can all be measured in terms of exercise, with a watch, a marked course, on a treadmill or what have you. What about the other aspects of life?... relationships, work, education, recreation? Surely you can measure these and give them a good test now and then. Testing your limits can be empowering when you find out that you can exceed your expectations. Pushing through the self imposed mental limitations can be real challenging and therefore real rewarding.

Today's Workout:X85, W30

Bike: 60/18 miles, stationary spin.

Run: 60/6.3+miles, treadmill.

Perfect Balance= N/A

A Balanced Life is not a perfect balance. Keep this in mind. Small adjustments along the way each and every day will keep you within a general balance. We are humans not robots. We are imperfect to be sure and expectations set too high and never fulfilled are simply poorly thought plans on your part. Do what you can. Be flexible. Accept change. Enjoy it all.

Today's Workout:

X85

Run: 69/6 miles, road run, low energy.

Bike: 64/20 miles, stationary, decent strength.

The Master

You are the master of your mind, body and life. You have the power to attain that which you rightfully desire. The treasure we reap from mastering rightful living is great; the simple pleasures of life such as, the joy and satisfaction from living simply and rightly.

You are the master.

Today's Workout:

X85

Run: 112/10 miles, The Long Run.

Bike: 22/7 miles, short spin. cut short. Things to do.

Weekly Totals

January 31-February 6, 2010

Swim: 0

Bike: 8/453/129 miles.

Run: 8/467/44 miles.

Total: 16/920/173 miles.

SOLID

Today's Workout:

X85

Run: 34:20/4 miles, treadmill. Good, up tempo effort.

Bike: 65/20 miles, nearly a slog, just kept on pedaling.

Can Do

Can Do
There is much one can do if one so desires. Now you may not desire such, you may think you simply cannot, though you likely can. Attitude of mind, creating a high level of belief in ones self these are great things to develop in order to maximize your quality of life. Begin by throwing out the old negative thoughts, replacing them with positive self talk, this is the way to begin convincing your mind that you CAN DO, whatever you so desire. Constant effort and vigilance is required to train your mind towards dwelling on positive thoughts and letting go of the negative.
You CAN DO it!
Today's Workout:
M, X85, W30
The Reverse Double Brick Workout
Run: 30/3+ miles treadmill.
Bike: 30/9+ miles, stationary.
Run: 30/3+ miles, treadmill.
Bike: 30/9+ miles, stationary.

I Am Just Me

The great Charlie Pride had a song out years ago, its a nice tune, "I am just me"...and so aren't we all? Of course. Simplicity. Simple man, simple pleasures. Today I choose to take pleasure in simply having got through a long day yesterday. I am up and at it today as per routine as best as one can...hanging in. Go gettum and enjoy your day...

Today's Workout:

Run: 67/6 miles, out in the country roads at zero dark thirty, Madera.

Bike: 60/19 miles, stationary at fit center/hotel, got through it.

Start Me Up

Nothing like that first sip of hot coffee in the morning for me. Good stuff. It signifies the beginning of the day and gets me moving. I like the good stuff, Peets, Starbucks, Philz. Each brand has it's varities. Pike Place from Starbucks is my go to coffee at the current time. I brew it at home and will on occassion pick it up on the road. Decaf is best for later in the day. It's the drug of choice for many endurance athletes and weekend warriors like me. Enjoy it all!

Today's Workout: X85, W30, M

Bike; 66/20 miles, stationary.

Run: 60/6.35 miles, treadmill

Option Call

Was outta town/business.

Hotel fit center 24/7

NOT

Wanted to bike/stationary

Ran outside instead.

Biked after.

The Option Call.

It works.

All good.

Today's Workout:

Run: 68/ 6 miles or more.

Bike: 60/17+ miles, stationary.

Monday Motivator

Moving slow on Monday? Got the morning blues or blah's? The weekend was so great, Monday is here and aaaarrrgggghhh, it's back to work! Whatever your thoughts, the simple fact is that each day begin anew. The sun rises, light shines and the day begins. Each day is relative. You can live for the weekend, you can live for your job, but you gotta live and you gotta move on. Pace yourself through the day. Seek balance in your life each day. Take the time to think about enjoying the simple pleasure and the problems too. Life is good, now go out and enjoy it all!

Today's Workout:

X85, M

Bike: 49/15 miles, stationary. Recovery spin.

Run: 66/6 miles, road run. Recovery run.