Saturday, December 31, 2011

Last Day of The Year 2011

PT
80X
SRBike 68/17 miles
TRun 55/6 miles
Finished the year:
205 miles for December
Consecutive Days Run: 121
wt: 183
Got going in the September, Oct, Nov & Dec months
to finish the year positively and on track for 2012.

Friday December 30, 2011

PT
90X, W35
SRBike 63/15.33 miles
Run 62/5+miles
Walk PM 30 minutes

Thursday, December 29, 2011


TODAY's PT
80X
SRBike 88/22.5 miles
Run 62/5.65 miles
(Road 36+Treadmill 26)
Hike 103 Sam McDonald Park
Trail from the bottom at Highway 84
up to the Park Office and back.
(Up 53 minutes+50 minutes Down.) 

Wednesday, December 28, 2011

December 26-28

26
PT
80X, 40W
SRBike 80/20.33 miles
Run 67/5.6 miles

27
PT
85X, M
SRBike 68/17.4 miles
Run 60/5.2 miles

28
PT
60X, W40
SRBike 43/11 miles
TRun 90/9.33 miles
Medium Long Run
HR 126-142

Sunday, December 25, 2011



Dec 24 Xmas Eve
PT
50X, 35W
SRBike 72/18 miles
TRun 58/6 miles
Walk/Hike 83
Hikers Hut plus, w/Kim.

Dec 25 Xmas Day 
Run 153/13.1 miles
The 2011 Christmas Half Marathon
By Mike

The Week of Dec 18-24
Another week of consistent excellence in PT.
898 total minutes/14.967 hours
115 consecutive days run through 12/25
50 miles for the week
184

Friday, December 23, 2011

Thursday December 22, 2011
X80, W35
SRBike 72/18.33 miles
Run 60/5 miles

Friday December 23, 2011
X85
SRBike 67/16.7 miles
TRun 60/6 miles

Wednesday, December 21, 2011

MY MLR DAY

Road Runner
PT this day...
Brick 9/9
SRBike 36/9.1miles
Treadmill Run 90/9.4 miles
HR on the run: 120 to 140+
MLR: Medium Long Run

Tuesday, December 20, 2011

THE SHOE

The Shoe That Gets Me Through
PT Today
X50, W30
SRBike 40/10 miles
Run 72/6.45 miles
This morning's run was a split:
48 minutes for approx. 4 miles on the road
+
24 minutes for 2.45 miles on the treadmill.
The New Balance Minimus Road shoe, pictured above
has been my regular running shoe for about 3 months now.
I have made the switch from a stability and cushioning type
shoe with big heel and massive heel to toe drop to the
"minimus" shoe, landing more on my midfoot and less on the
heel. Having been a heel striker with ankle problems for years I mean
years, the switch took some convinicing and time.  Having read:
BORN TO RUN, and researching various sources online I came to the
switch and I am glad I have.  Me: no speedster, I am just a jogger/runner.
My main goal is to keep running for years to come, avoid disruption
and injury for as long as possible. Maintain and lengthen long runs over time, drop some more lbs and eventually pick up the training pace.  No rush
one step at a time...ENJOY it all.   

Monday, December 19, 2011

MONDAY MORNING FOG

PT for Monday
X80
SRBike 54/13.5 miles
Run 60/5 miles
Mentally fogged this am
on the run...
persavered and pushed and pulled
mentally to put in the hour and
just got it done...
Now I am glad I did.

Sunday, December 18, 2011

WEEKEND WORKOUTS


Saturday December 17
50X
SRBike 77/18.8 miles
Run 60/5 Miles

Sunday December 18
50X, 50W
LONG RUN
157 minutes/2:37
13.54 miles
11:37 average mile pace
Heart Rate average: 114
Good run this morning, slept 8 hours.
Maintained easy and steady pace throughout.
HR at 110-112 for 75% of run
elevating to 118 for last 3 or 4 miles.
Went with the tired feeling at 10 miles
and plugged away staying the pace.
GPS Garmin and HR monitor helpful tools.


Friday, December 16, 2011

A Kid at Heart
PT
X80, W33
SRBike 40/10 miles
Run 60/5+ miles

Thursday, December 15, 2011

PT Today
SRBike 63/16 miles
Run 62/5+miles

Wednesday, December 14, 2011

Today's PT
X80, 33W+
SRBike 30/7.7 miles
TRun 92/9.45 miles
Medium long run this morning on the treadmill.
used the Garmin 405/heart rate monitor for
the first time, still working out the way to 
control all the options...
Heart Rate at about 140-150
on the run...this is above my
usual jogging pace..
Guessing I am at 130 on the routine
morning runs.
Was at 116-124 on the stationary bike...
Good stuff...  

Tuesday, December 13, 2011

AUTOPILOT
PT
50X
SRBike 67/17 miles
Run 63/5= miles
Didn't much feel like running a lot this morning
put it on autopilot and let the legs take one step at a time
not much worry, not much effort, got an hour plus in
on autopilot.

Monday, December 12, 2011

Lookin Out For You

PT
X80, W33
SRBike 53/13.33 miles
Run 60/5 miles

Sunday, December 11, 2011

Long Run Sunday
PT
M
Run 147/12.33 miles @11:57 average mile pace.
First use of GPS watch, worked great.

Saturday, December 10, 2011

FAMILY TIME

Practice Makes Perfect

PT
X80
Treadmill Run 56/5.6 miles
SRBike 45/11.33 miles
Swim 10/400 yards
A Saturday Tri indeed.
Kona Ironman coverage today.
Brother and Sister to join in the
festivities and a bit of gift exchange
Should be a fun family time...

THE WEEK
862 minutes
46 miles running
100 Consecutive days running TODAY!
184.4
Progress Progress Progress
Practice like Santa above makes one
more near perfect...

Friday, December 9, 2011

Strength In Numbers

Today's PT
X60, W33
SRBike 71/18 mies
Run 62/5+miles



Thursday, December 8, 2011

BE OF GOOD CHEER

Indeed Is He

Today's PT
X80
SRBike 52/13.33 miles
Run 60/5+ miles

Wednesday, December 7, 2011

He's Making A List
PT Today
X50, W20
SRBike 26/6.7 miles
Treadmill Medium Long Run 90/9.25 miles 

Tuesday, December 6, 2011


Proper Rest is Essential

PT Today
80X
SRBike 60/15.25 miles
Run 60/5+ miles

Monday, December 5, 2011

Dec 2-5 2011


Shaping Up
Dec 2
PT
85X, 30W
SRBike 48/12 miles
Run 62/5+miles

Dec 3
PT
80X
SRBike 73/18 miles
Run 60/5+miles
Swim 10/400 yards

Dec 4
PT
M
LONG RUN DAY
150/12+miles

Dec 5
PT
80X, 33W
SRBike 60/15 miles
Run 60/5+miles


Thursday, December 1, 2011

EXPECT THE UNEXPECTED

You never know, you just never know.  Things happen.  You can find yourself spinning in your chair, shocked at some news or event.  Change happens constantly though it may seem the opposite.  You will recieve word that someone you know, someone you care about, someone you respect, has taken seriously ill.  You will have a loved one pass from this earthly plane.  Things happen, accidents happen, plans can go awry.  What to do? What can one do?  The best you can.  That is what one can do and what one ought to do.  Use what you know to cope, to grieve to deal with the unexpected.  Stay healthy in body, mind and spirit.  Things are always in a state of change, learn to know it and most important...let it go. Let it go. Go. 
PT
80X
SRBike 62/15.4 miles
Run 62/5.6 miles
(Ran 34 minutes in strong wind + 28 minutes on treadmill.)

Wednesday, November 30, 2011

Medium Long Run Day



PT
X30
SRBike 23/6 miles
Treadmill Run 83/8.67 miles
November Running Miles
186
Consecutive Days Running Through Today
90
Miles Run YTD
1251

Tuesday, November 29, 2011

ENERGIZED


Great energy on the morning run.  Vitamins kicking in? Added Vitamin C and Niacin to the usual handful of vitamins and supplements I take each morning....Power UP
 Today's PT
X80
SRBike 60/15.4 miles
Run 60/5= miles
Swim 10/400 yards

Monday, November 28, 2011

WORKING THE PROGRAM



Today's PT
X80, W30
SRBike 52/13.33 miles
Run 60/5+ miles

Sunday, November 27, 2011

LONG RUN DAY


Sunday 27
PT
Run: 145 minutes: 12+ miles. Road.
Swim: 10: 400 yards. Pool.

RECAP

An outstanding winter camp. 20-26.  978 total minutes. 43 miles running.  Extended the running streak to 86 days.  Lots of cycling on the trainer.  Great consistency overall. Nutrition on track. 2 medium long runs replace one long run. Weight Training at 30 reps X 3.  A bonus short trail run on the Deschutes River Trail with Kim.  Snow runs on trails, road runs on ice, in the dark, in the rain...plenty of variety to keep challenged and centered. Possibly the best training week of the year. Wt @ 186.8...progress.

Nov 23-26, 2011


More from winter training camp...

Wednesday Nov 23
55X, 30W
SBike 72/15 miles
Run 88/7+ miles
Run 35/2+ w/kim on the Deschutes River Trail
Walk 16

Thursday 24
X77bike 77/16 miles
Run 63/5+ miles

Friday 25
X60, 30W
SBike 65/13.7 miles
Run 63/5+ miles

Saturday 26
X80
SBike 62/13.6 miles
Run 62/5+ miles

Tuesday, November 22, 2011

Nov 18-22, 2011


At The Cabin
Friday Nov 18
30W
TRun 82 8.33 miles
Great run on the treadmill
Travel day this morning heading to
The Cabin...

Saturday 19
77X
SBike 60/12.33 miles
Run 63/5+miles
Snow run lots of fun...

Sunday 20
55X
Run 112/9+miles
Medium long run road and trail run good stuff...

Monday 21
77X, 30W
SBike 72/15 miles
Run 65/5+miles
SNOW Trail Run!

Tuesday 22
77X
SBike 80/17 miles
Run 62/5+miles
Road Run in the Rain! 

Thursday, November 17, 2011



Whoa!
With 4 minutes left to go this morning on a 62 minute jog, all was going perfectly well.
That is until my toe caught a part of the pavement which sent me tumbling, I rolled with it and bounced back up, adrenaline firing on all cylinders, I got back into my jog, settled down and finished up. No damage. You fall and if you can you get up. That's life. 
PT Today
77X
SRBike 45/11.33 miles
Run 62/5+ miles  

Wednesday, November 16, 2011


Jake claims with great confidence and a smiling face that Life is Good, I agree.  Though we are not always able to realize it, it is so.  I know I have struggled, tough times have not eluded me.  I have made poor decisions at times and have suffered.  Through it all, we move forward.  A positive mental attitude and approach to life and all it's challenges is powerful.  Think on it, develop it, dwell upon that which you most desire to attain, to live a full and happy life.  You can if you THINK you can.
Positve Power Works Wonders
PT Today
60X, W25
SRBike 48/12 miles
Run 65/5+ miles
Swim 10/400 yards   

Tuesday, November 15, 2011

It's all about the endorphins baby...

PT
75X
SRBike 55/13.5 miles
Run 60/5+ miles
Just another day full of endorphin fun filled PT

Monday, November 14, 2011


Currently reading this book. Good read about 6 individuals who decide to train for an Ironman Triathlon.  Details what they go through in their preparation and training for the big event.  Have read about 75% of the book to date. The book causes me to consider whether I may myself one day decide to train for a full Ironman. I completed a Half Ironman in 2004. Though I know with certianty that doing a 70.3 does not compare to a 140.6.  In the meantime the book is a motivator of sorts on the day to day training, as I think about some of the workouts, I know I can do more and sometimes I do.
 PT
50X, 25W
SRBike 45/11 miles
Run 63/5+miles

Sunday's Long Run

Did my own version of a half marathon, Sunday morning. 157 minutes worth of slow and easy jogging @ approx 12 minute/mile pace, it may have been an 11 minute pace but I'll log it as a 12. Out and around, here and there and hanging in for 13+miles...
G-2 with me using the water bottle and belt. tooka powerbar gel at 108 minutes, all good.  Longest long run in a long time. Chores and rest for the remainder of the day. 

Saturday, November 12, 2011

Todays PT: 
75X, W25
SRBike 50/12.4 miles
Run 60/5+ miles
Swim 13/520 yards
Weekend Tri Workout.
Another solid week of good and consistent training.
42 miles running on the week.
827 minutes total on the week for Swim+Bike+Run.
Weight at 188.
More to do.
Miles to go.
Phase 1 is done.
Phase 2 begins.
Consecutive Days Running through today = 72.
Turkey day just 2 weeks away.
Enjoy it all sports fans
Dont just be good...BE GREAT   

Friday, November 11, 2011

11/11/11

I salute all who have served. 
In particular I remember the Seabee's with whom I served and those Fighting Seabee's who serve today at home and abroad.  We Build, We Fight, for Peace and Freedom.
    Today's PT
SRBike 45/11 miles
Treadmill Run 62/6.25 miles

Thursday, November 10, 2011


Today's Athletic and Fitness Efforts
50X, 25W
SRBike 45/11.5 miles
Run 60/5+miles
Swim 13/520 yards

Pretty decent overall effort this morning. Good sleep and energized. Run was easy and comfortable, swim went strong with sprint finish. Feel as though my fitness level has lifted a notch in measurable terms.  Good stuff, staying the positive course... 

Wednesday, November 9, 2011

Not that I have done any cycling of special note lately, but the general routine has been cycle on the stationary bike for 30-40 minutes or so and then hit the roads for a run, this is a 6 or 7 day a week deal.  I consider cycling a key component of my training program though I make running my epicenter.  Cycling enables me to limit the pounding my leg muscles and associated body parts take, while still working the cardio system.  Cycling enhances my running program, as I can continue to build endurance with less miles run leading to potentially better quality versus quantity.  Of course the reverse is also true where the running compliments the cycling miles.  Cross Training, brilliant in terms of design, the key is BALANCE avoiding burnout.  Stressing just enough to gain strength or performance without causing injury or total wreckage!  Keeping a bit of variety, just enough to maintain sanity.  Mega miles and weekly numbers are fun to total up, just gotta make sure to keep it in the category of safe and sane!
        
X77
SRBike 33/8.33 miles
Run 63/5+ miles

Tuesday, November 8, 2011

Sunday, Monday, Tuesday

Sunday
W20
Long Run:  120/10+ miles
SRBike 22/5+ miles
Swim 15/600 yards
Monday
75X
SRBike 45/11+ miles
Run 60/5+ miles
Swim 10
Tuesday
W25
SRBike 36/9 miles
Run 75/6= miles

Saturday, November 5, 2011

Saturday:  It's getting cold these days...
60X
SRBike 55/13.5 miles
Run 60/5+ miles
Swim 16/640 yards
Great day, great workout and another excellent exercise week.
Got to 40 miles running again, 762 total S/B/R minutes
and the running streak goes to 65 through today.

Friday, November 4, 2011

More of the Prefontaine collection ...

Friday November 4, 2011
75X, W20
SRBike 40/10+ miles
Run 62/5+ miles. With rain jacket, on the run, light rain for a couple of miles.  Good run today with good energy. Surprised I felt so good, coming off yesterday's unususual Pm workout and hard run on the treadmill, thought I might be tired today, not the case.  Anyway an easy morning jog in the dark with some light rain.  Getting cooler for sure in the morning now as we move into some kind of winter season. 

Thursday, November 3, 2011


Thursday November 3, 2011
Did not work out this morning, poor night of sleep and no energy or desire to run this morning,  was able to power up this evening and push through to get the exercise in and keep the running streak alive as well...got it done.
SRBike 35/8.67 miles
Treadmill Run 55/5.67 miles up pace run, race pace I guess....ankle was okay been awhile since the ankle pain would allow me to run that, "fast" ha ha that aint very fast but good stuff anyway! On the pm workout!!!

Wednesday, November 2, 2011

Pictured here is the display of Steve Prefontaine's collection of awards and other items, found at the Museum of Art, in Coos Bay, Oregon.  The display cases are said to have been built by Pre's father, Ray.
    
Today's Workout
X60, W20
SRBike 42/10.33 miles
Run 60/5+ miles 

Tuesday, November 1, 2011


SRBike 32/8 miles
Run 60/5+ miles
Another day another .....whatever.

Monday, October 31, 2011


Happy Halloween 2011
Today: 50X, W17
SRBike: 42/10.33 miles
Run     : 63/5+ miles
Final day of October=final run of the month...Total for October 2011: 183 miles.
 60 consecutive days running. A fine month of consistent running every day all the way.
Energy levels good, attitude above average, general morale: strong.  Confident, postive and marking progress...
YEAR TO DATE MILES RUN:  1065

SUNDAY...
Long Run Day:  120 minutes, 10 + miles. Better than average long run, cool outside, slept well, good energy a nice run.  Followed up with a 20 minute swim. Great start to a Great Day.

Saturday, October 29, 2011

Saturday October 29, 2011
75X
Run 60/5+miles
SRBike 52/12.5 miles
Swim 13/520 yards
Good workout this morning, run, bike and swim all good energy, no pains or problems.  A strong week in total minutes: 762.  Another 40 mile week running wise.  168 miles for October so far with 2 days left to run.  The consecutive RUN DAY streak through today is: 58.  Slow and steady. Staying the course and enjoying it all.


Friday, October 28, 2011

 
 Friday October 28, 2011
70X, W15
SRBike 40/10 miles
Run 65/5+ miles

Five Mile Runs
The 5 mile run is a wonderful thing.  Beginner runner's celebrate it as a great accomplishment until it becomes routine.  The vetran runner knows the 5 mile run as an old friend.  It's a stepping stone to the 7 miler and on up into double digit long runs.  A 5 mile run is short enough to fit into the morning before work, in the afternoon at lunch, or in the evening after work. You get a big calorie burn and yet the distance is not overwhelming to most.  5 is good, 5 is great, it's a standard run for me, sometimes you love it, sometimes not.  Usually it's everything inbetween.  All hail the 5 mile run.  Slow or slower, fast to fastest.  It's 5.  Simple and direct, it's out there to be had each day, all you must do to find it is get up, get out and run.  Seek the 5. Be the 5. 5 rules!    

Thursday, October 27, 2011

Last November the young lady pictured above turned 21 years old.  We made a trip over to Hawaii, here we are pictured on Sunset Beach, Oahu.  This is Kristi, my daughter a student at SJSU, senior year, she will be 22 next week.  Happy Birthday KLK!!!
  Thursday October 27, 2011
SRBike 43/10.5 miles
Run 63/5+ miles

Wednesday, October 26, 2011

Wednesday October 26, 2011
X50, W12
SRBike 32/8 miles
Run  62/5+ miles
Just do what you can, the best you can.  Take some pride in yourself and what you have accomplished, enjoy the ride, the journey, the effort.  Put all your problems in perspective and balance the stress in your life.  Think positive, act positive and positive results will come your way.