Birthday's

Mine yesterday & Kim's today.  Just wanted to thank everybody and anybody who has phoned, written, e-mailed, or otherwise wished us the Happy Birthday's!  Thank you!  These are some of the simple pleasures in life, and it's all good!  Enjoy it all!

Workin Hard

Another day another 25 cents...  Putting in the work and reaping the rewards.  It's a daily effort, the consistency pays dividends though, stay the course if your on it, if not...get on it.  Hey...enjoy it all.

Today's Workout

X80

Run:  60/6.4 miles/treadmill:

like this:

.25@7mph/.75@6.2mph

.25@7.1mph/.75@6.2mph

.25@7.2mph/.75@6.2mph

.25@7.3mph/.75@6.2mph

.25@7.5mph/.75@6.2mph

1.4@6mph

Bike:  60/18.45

90% easy spin
PM
Bike:  20/6+ miles
Run:  10/1+mile
Swim:  15/600 yards

KLK/New Look

The Spartan girl has a new look of sorts!  Lookin good kid!

Current Cabin Weather

Snowing up at the cabin, here it is March 30th!

Five One

51

Fifty one years ago today, I entered this earthly plane of life.Thats a lot of time and days gone by.  I have had my share of life's ups and downs, but without question I consider myself to be fortunate indeed. I have a good life.  I have most of my family and a few good friends. I have a loving partner in Kim, and my daughter Kristi is a joy.  I have a great and challenging job, I enjoy my work and have seemed to find a balance to my life.  Attitude is almost everything as you go about life this I  have learned and continue to learn, love and live.  The journey goes forth, seeking to enjoy it all. Thanks everybody for your good wishes, for your friendship and for all you mean to me.      

Today's Workout:

X85, W30, M

Run:  70/6 miles

Bike:  63/20+ miles

Cycling Video Review

Urban Assault in Italy

The talented crew with Global Ride have once again produced a high quality series of virtual cycling DVD's.  I viewed, " Urban Asault in Italy" this weekend.  I am anxious to get up to training camp at The Cabin, where I can get on the Lemond Rev Pro, stationary bike and fly through the streets and hills of Italy.   This video gives you options of your coach, including  language options!  You can go with or without the music, I opted for the music, which starts in the warm up phase with some authentic sounds from Italy.  The warm up takes you through street scenes of Verona and Siena for about 7 minutes.  You are riding through the streets with traffic, pedestrians and it is as real as real gets.  Following the warm up, previewing each new section of your ride is a birds eye view google map, giving you an idea of where you are in Italy.  American coach and cyclist Phil Gaimon guides your workout, suggesting how hard to ride; zone 1, 2, 3 or 4 and for how long, with a good music beat it's a great workout.   On my next ride through Italy, I will try without the coach and do my own thing, it's nice to have the option.  The climb is a challenging one but with great street and road scenes throughout there is plenty to enjoy while your working those pedals.  You will be ready for the cool down when it comes and perhaps feel as though you had a quick vacation in Italy when your ride is complete!  As a bonus on this DVD, there is a stability ball exercise session, smartly done to help cyclists with their core strength.  The best part of this video is the camera work combined with music to ride by, you won't forget the Italian streets and roads, as true to life as can be, a great ride!  Global Ride; thanks you have done it again!  

Bike/Run/Bike

The original Ironman? Tinman allegedly had no heart, but proved otherwise. 

Today's Workout

X80

Bike:  33/10+miles

Run:  60/6.24 miles

Bike:  32/10+miles 

Run/Swim/Bike

Today's Workout

X85, X30, M

Run:  116/10 miles

Swim:  15/600 yards

Bike:  83/22 miles...road bike @ 16+mph average.

Week Totals

Totals For The Week: March 21-27, 2010 

Swim:  6/88/3520yards/1.81miles

Bike:  8/349/109 miles

Run:  9/436/40 miles

Total:  23/873/150.81 miles

Wt: 177

Brain/Body

The brain/body connection is an amazing power.  We are wise to become educated to some basic laws and means by which we function.  When we understand how we work, we can better act to maintain ourselves.
Think, Act. Live and Be Positive...enjoy it all.

Today's Workout

X85, M

Run:  66/6 miles

Bike:  60/18+ miles

Swim:  13/520 yards

The Man

The man in "shack " kit.

Good Timin'

Good Timin' released in 1979 by the Beach Boys, a good song not a great one. Upbeat tune, nice harmony a basic Beach Boys song. Had it on my play list this morning while heading in to work.
It's a good song for a Friday, the weekend is close and your feeling fine, this tune comes on and hey you know what? Good stuff that's what. Enjoy it all.

Today's Workout:

X80, W30

Run: 68/6 miles

Bike: 42/14 miles

Run: 10/1+mile/treadmill

Global Ride

The good folks at Global Ride who produce indoor cycling DVDs contacted me recently and have been kind enough to send me, "Urban Assault in Italy" a virtual training video complete with music and featured coach, Phil Gaimon. I am preparing to review this DVD soon! Stay tuned sports fans!

Short/Rest

Getting some rest by doing short workouts. The legs are beginning to feel rested and the body is happy to realize the chance to rebuild. I can actually sense it and feel it, so it must be. Still the mind works away thinking how terrible it is that I am doing short workouts....those thoughts are not entirely rational or so I think...

• Today's Workout:
• Run: 20/2+miles/treadmill
• Bike: 21/7+ miles/stationary

PM: Swim: 20/800 yards

Change Up

Baseball pitchers throw different pitches and in different ways from time to time, the Change Up is a pitch that the hitter would expect to be coming faster that it actually is, it throws off the hitters timing and can be an effective pitch. The hitter may be anticipating one thing and the pitcher changes speed or delivery and thus the hitter is fooled by the change or change up. As in life...Change is ongoing, it surrounds us, it simply is imminent. Change is sometimes obvious and other times seemingly non existent but don't be fooled by change, for it is about us. Your relationship to change, whether you can be accepting, living in denial or somewhere in the middle of it all will play a decisive role in your life. Know it, accept it, learn about it. Anticipate change and be willing to deal with the surprises as they appear, deal with it. Change yourself if need be...you make the call, enjoy it all.

Today's Workout

Change Up

Bike: 35/11+ miles/stationary

Run: 37/4+miles/treadmill

Walk 10/treadmill

Another Great Day 2

Today is another great day. It is because I said so, I affirm it, I think it, I believe it, I will act as though it is so and therefore it will be. There will be issues, concerns and problems to solve, but that's all in a day. Within our mind is all the world's strength and power, put it to good use and enjoy it all.

Today's Workout:

X80, W30, M

Run: 68/6 miles/road

Bike: 62/20 miles/stationary

PM

Swim: 17/680 yards

Application

Apply yourself to good habits and you will reap rewards.

Today's Workout

X80, M

Bike: 42/13 miles/stationary

Run: 68/6 miles/road

PM

Swim: 16/640 yards/pool

Health Care

As the Congress of the United States prepares to vote on a bill that will hopefully reform the health insurance industry, the citizens of this country await yet another magic pill, this one may or may not deliver depending on your definition of reform. Lets hope it will help more Americans attain and maintain health insurance immediately and over the long term. One thing this bill is not, in my humble opinion is health care. My definition of health care; Taking care of and treating your physical and mental self to the best of your ability and getting professional help and direction and treatment when it makes sense. Health care should be your own first priority, so that your own health is at an optimum. You can best take care of others when you are in good health. Part of your own health care ought to be self administered in terms of proper diet and nutrition along with an effective exercise program. Disease, accidents and uncontrollable events are surely those beyond your personal power to cure and one must seek help. However there is much we can do...ourselves if only we focus and take positive action towards our own health care. I hope the bill passes, I hope it will help those who need it most. I hope it is a step in the right direction, for a healthier America.

Today's Workout;

X80, W30, M

Bike: 67/20 miles/stationary.

Run: 89/8 miles/6 road + 2 treadmill.

Swim: 12/480 yards/pool.

Week Totals

March 14-20, 2010

Swim: 5/64/2560 yards/1.31 miles

Bike: 7/391/119 miles

Run: 7/465/42 miles

Total: 19/920/162.31 miles

Wt: 178.8

Consecutive Day Run streak now at: 201

Straight Up

Today's Workout

X50

Run: 58/5 miles/road.

Bike: 61/20 miles/stationary.

Swim: 12/480 yards/pool.

Last Day of Winter

Today is the official, "Last Day of Winter". Tomorrow marks the, "First Day of Spring". I see and feel that the weather pattern has changed here as it always does somehow and someway. The sun is a welcome sight, we have had it for a week now. Warm weather means more enjoyable workouts, rides and runs. A warmer pool, will make for more frequent and longer swim workouts as well. Take advantage of the warmer weather sports fans, baseball is near as March Madness has begun. Oh...yes, enjoy it all.

Today's Workout:

X80, W20-10, M

Bike: 60/19 miles/stationary.

Run: 60/6.4 miles/treadmill.

The Path

We make choices every day of our lives. Easy choices, simple choices, some are almost automatic. Some are difficult, other choices we put off for later consideration. In every case the choice we make will result in a coresponding action. Positive choices tend to bring postive results and actions. A mindful person will most often choose the middle path. Living with purpose and kindness and not to extremes will help one maintain themselves on the high road, the middle path, the one less traveled. Your journey is your life, may you choose wisely, be safe and enjoy your journey.

Today's Workout

X85

Run: 69/6 miles/jog/slog.

Bike: 52/15 miles/stationary.

PM

Swim: 15/600 yards/pool.

Music Power

The Ipod digital music experience has made a positive impact upon the fitness world for those who enjoy their music with their workout. From time to time this includes me. A favorite song or the right beat can make you power up and over a hill, or simply get through whatever it is you do. For me on the stationary bike, I pick up my pace and tend to ride harder throughout the workout, try it you'll like it. Enjoy it all.

Today's Workout:

X80, W20-10, M

Run: 66/6 miles/road.

Bike: 62/20 miles/stationary.

PM

Swim: 10/400 yards/pool.

Some Thing

Note the picture of the empty treadmill. Doing nothing and letting a day go by without getting a workout in, is difficult for me. I skipped the routine this morning, opting for a bit more sleep. This day though is not yet done. I may make amends and accomplish SOME THING as opposed to NO THING. Give me the benefit of the doubt. It ain't over, till it's over. Enjoy it all.

Today's Workout:PM

(Some Thing)
Bike: 30/10+ miles/stationary.

Run: 30/3+miles/treadmill.

Swim: 12/480 yards/pool.

Got it done!

Another Great Day

Today's Workout:

X80, M

Bike: 40/12 miles/stationary.

Run: 67/6 miles/ road.

Another great day is upon us. What will you do with your day? Work hard, enjoy the challenges that come your way, be inspirational and strive to be exceptional? Why not? Well ...whatever your circumstances, beliefs and surroundings, my wish for you...enjoy it all.

Sun Day Work Out

Good workout today, high volume, relatively good strength and energy. Did the morning routine and was out the door for a 10 mile run. The streets were quiet and the darkness turned to light as I pounded out the miles. Rested up a bit and managed to stay in the pool for a whole 15 minutes in the near freezing feeling water. Soaked in the hot tub for a good 20+ minutes to get the blood back into normal circulation and a warm feeling back in the body. Took some time getting the road bike out and ready and at about 10am I got out in the sunshine for a 22 mile ride. Managed a 15+mph pace and a decent ride. Blazed along not knowing I was with the wind until the way back where the tailwind became a headwind. It's a real reminder when you hit that wind. This was the first real road bike ride, now with some good weather, I hope to get out a lot more often. Will spend the rest of the day resting and re fueling. Sunday...hanging out.

Today's Workout:

X80, W30

Run: 115/10 miles/road run.

Swim: 15/600 yards/pool.

Bike: 86/22+miles/road bike!

Week Totals

Week Totals

March 7-13, 2010
Swim: 2/22/880 yards/.45 miles
Bike: 8/373/118 miles
Run: 9/447/41 miles
Total: 19/842/159.45 miles

Mr. Sun

The sun is making an appearance today! It seems we have had rain and cold and overcast and

winter like weather for quite a while, so it is nice to see Mr. Sun. It's not exactly blazing but we'll enjoy whatever we get!

Today's Workout:

Run: 65/6 miles/road run.

Bike: 65/22 miles/stationary power spin.

PM Workout:

Swim: 12/480 yards/pool...cold!

Friday & Fitness

Friday's are almost always fabulous. The work week is usually at it's end and the anticipation of the weekend gives us hope with fun times just ahead. Each day however is at least great, or at a minimum presents the opportunity for good. Our mindset and attitude set the tone each day. Me? I like to get my miles in, cycling and running early in the AM and have the rest of the day to feel good about that accomplishment. No matter what happens after my workout, I feel good knowing I have accomplished the most important of all tasks for the day, taking care of this body and maintaining fitness in mind and spirit as well. Enjoy it all.

Today's Workout:

X85, W30

Bike: 51/15 miles/stationary/easy spin.

Run: 30/3+miles/treadmill.

Bike: 20/6+miles/stationary.

Run: 33/3+miles/road/easy jog.

Rolling With The Flow

Up early and on routine. Good habits build character. Good character builds strength. From strength and purpose we can live rightly, treat others with respect and enjoy our lives day to day. Go for it, do it, have at it, take a step and another step and enjoy it all.

Have a great day!

Today's Workout:

X80

Run: 67/6 miles/road jog.

Bike: 61/20 miles/stationary/solid spin.

PM Workout:

Bike: 10/3+ miles/stationary.

Run: 10/1+ mile/treadmill.

Swim: 10/400 yards/pool.

Fired Up

Fire needs fuel to burn. Avoid burn out by building a proper fire intended to last. The same is true when fueling your body for training purposes. For endurance events you need to have the fuel stored properly and the kindling ready for ignition. Fuel wisely and when the work is done, water well as hydration is critical for optimum function and fuel consumption.

Today's Workout:

X85, W30

Run: 68/6 miles/road/slow and easy jog.

Bike; 62/20+ miles/stationary/strong & good energy.

Problems

All of us have them, problems that is. Some we acknowledge, some we suppress, others we overcome, we forget about them, we figure them out, we let them depress us and overwhelm us. Some problems grow larger, they haunt us, they remind us we are imperfect and can cause us a myriad of addittional problems, mentally, physcially and emotionally.

Much of our ability to deal effectively with problems is how we percieve them. How we think about them and how we think about our own ability to overcome or mediate them.

Acknowledge your imperfection, take a look at who you really are and take stock of your positive attributes. Believe in yourself and your ability to achieve your greatest desires. You can if you think you can. It's a start. Get fired up and realize that all of us have problems. Just a small step moving forward is progress. Much of the battle is just getting going, one small step at a time. Blessed are those who are weary and yet go on trying the best they can. I can do it, so can you.

Today's Workout:

X80

Bike: 33/10 miles/stationary.

Run: 60/6.25 miles/treadmill.

Low Energy

Operating on less than full charge this morning, can't account for why. All testing and analysis

come up short in terms of an answer. There are mysteries of the mind and body, for this day thus far, we'll just call it a low energy day. I am sure that I need the rest, though I feel as though I am lacking and or slacking. Going with the feeling. Do what you can to enjoy it all every day regardless of your energy level.

Today's Workout:

X80, W30

Run: 35/3 miles+/road.

Obstacles & Pitfalls

On any run you have to be aware of potential obstacles and pitfalls. Even on a treadmill one can stumble and get hurt. Depending upon where you run and when you run the potential for obstacles and pitfalls will vary. You can reduce the chances for trouble by maximizing your level of alertness and using intelligence, wisdom and strength to overcome and avoid obstacles and pitfalls. Those things that are beyond your control, you must use patience, persistence and your positive attitude to deal with. When you get down to it, while out on a run, it's just like the rest of life, things happen, be prepared and do the best you can, then...enjoy it all.

Today's Workout:

X80

Run: 79/7 miles/road.

Bike: 71/22 miles/stationary.

Weekly Totals

February 28-March 6, 2010

Swim: 2/22/880 yards/.45 miles.

Bike: 6/370/116 miles

Run: 9/537/50 miles.

Total: 17/929/166.45 miles.

187 consecutive days run, counting today.

WT: 175

Spring Training

Baseball is underway in Arizona and Florida where the MLB players gather with their teams for the springtime ritual. Spring Training for the rest of us promises some better weather at some point and warmer days to come. Every day remains the day for fitness, go get some!

Today's Workout:

X70, W20

Bike: 65/21 miles/stationary.

Run: 10/1+ mile/treadmill.

Swim: 10/400 yards/pool/ COLD!

Run: 53/5 miles/trail run.

Today is Friday

Today's Workout:

Bike: 62/20 miles/stationary.

Run: 47/5 miles/treadmill.

March 4, 2010 ...yesterday

Beach at Carmel

It didn't look like this on Thursday morning, but there can be no question that this area is a dream location. Business meetings in the area, put me in the wonderland. No stationary bike available at the hotel, didn't bring a bike, hit the roads in the early morning hours instead for

10mile run, along the beach roads, over the rolling hills across the streets and out along the 17 mile drive. A good run and a great way to begin the day.

Winner's Day

The Winter Olympics 2010, congratulations to all the athletes from all the countries, winners all. Got to give it up for the good old USA though, winners on the total medal count. Well done.
And a well done to the millions of weekend warriors and work a day folks who find the time to put in their best efforts at fitness each day, while working to balance a busy life, your a winner too!

Today's Workout:

Bike: 65/20 miles/stationary.

Run: 60/6.4 miles/treadmill.

Two'sDay

Today's Workout-Tuesday:

X85, M

Run: 67/6 miles/road

Walk: 10/treadmill.

Run: 10/1+ mile/treadmill.

Bike: 47/15 miles/stationary.

Move It

Sleep is a wonderful thing when you get enough of it. It gives you the ability to move it on Monday morning in a good way.

Today's Workout:

X80, W30, M

Run: 68/6 miles, road. Real good and easy jog.

Bike: 62/ 20 miles/stationary. Strong ride lot of energy. Where did that come from? Good sleep is my guess...

Enjoy it all

Have an OUTSTANDING Monday!

PM Workout:

Swim: 12/480 yards/pool...cold