Saturday, April 28, 2012

The Last Posting...

The last few days are here....
Future postings to be on FACEBOOK page...

Friday April 27
X75, W42
SRBike 72/17.1 miles
TRun 66/7.27 miles

Saturday April 28
75X
SRBike 25/6 miles
TRun 60/6.35 miles
Swim 15/600 yards
SRBike 64/16.2 miles

Sunday April 29
SRBike 22/5.5 miles
TRun 120/12.47 miles
Swim 25/1000 yards

Monday April 30
X77, W30
SRBike 70/17.4 miles
TRun 65/7.05 miles
APRIL 2012 total running miles:
(without fractions)
248
Consecutive Days Running Streak live on
Through April 2012 AT: 242
Now posting
@FACEBOOK
bye...


Thursday, April 26, 2012

Seven point hree three

Today's PT
X 70
SRBike 42/10.33
TRun 70/7.33


Wednesday, April 25, 2012

One Hundred Minutes of Running


Wednesday PT
X75, W30
SRBike 22/5.5 miles
TRun 100/11.1 miles
Medium Long
54 minutes at sub 8:57



Tuesday, April 24, 2012

All In TuezDay


Physical Training
Good for you
Good for me
50X
SRBike 33/8 miles
TRun72/7.55 miles

Monday, April 23, 2012

Saturday, Sunday, Monday PT


Monday 4/23
75X, 40W
TRun: 62/6.5 miles
SRBike: 45/11 miles

Sunday 4/22
Long Run: Treadmill 150/15 miles

Saturday 4/21
75X
SRBike 43/11.1 miles
TRun 63/6.55 miles
Swim 20/800 yards





Friday, April 20, 2012

8.75 X 2

Friday PT
80x, W40
TRun: 80/8.75 miles
SRBike: 34/8.75 miles

Thursday, April 19, 2012

Today is Thursday April 19, 2012


SRBike 20/5 miles
Run: Treadmill: 70 minutes; 7.25 miles
 

Wednesday, April 18, 2012

Yesterday & Today


Today's PT
X50, W45
SRBike 28/7 miles
TRun 94/10.2 miles
First 5 miles: 44:30
Second 5.2 miles: 50 minutes 

Yesterday's PT
SRBike 83/20 miles
Road Jog: 20/2 miles
Treadmill Run 50/5.45 miles

Monday, April 16, 2012

Weekend plus Monday

Monday
PT
75X, 30W
TRun 65/7 miles
SRBike 50/12.2 miles

Sunday
PT
LONG RUN DAY
TRun 120/12.63 miles
SRBike 40/10.25 miles

Saturday
PT
75X
TRun 65/7 miles
SRBike 63/15.5 miles

Friday, April 13, 2012

Seven Point Five Three


Friday's PT
X50, W35
TRun 70/7.53 miles
SRBike 45/11 miles

Thursday, April 12, 2012

Seven Point Six


Thursday's PT
75X
SRBike 32/8 miles
TRun 70/7.6 miles
SRBike 36/9 miles

Wednesday, April 11, 2012

Middle of the week


Wednesday Workout
X70, W30
SRBike 20/5 miles
TRun 90/10.33 miles
The Run; Medium long and
Medium strong;
First 60 minutes 7 miles
last 30 minutes 3.33 miles

Tuesday, April 10, 2012

Catching up......

Saturday 4/7
80X
TRun 73/7.73 miles
SRBike 70/17.5 miles
Swim 22/880 yards
CONSECUTIVE DAYS RUNNING: 219
beats my previous best of 218

Sunday 4/8
TRun; LONG RUN DAY
160 minutes: 16 miles
Treadmill PR for time and distance
Swim 20/800 yards
Pool with Tom K
10 minutes in shorts
10 minutes in wetsuit 

Monday 4/9
80X, 40W
SRBike 22/5.5 miles
TRun 66/7 miles
SRBike 42/10.4 miles

Tuesday 4/10
25X
SRBike 33/8.25 miles
TRun 70/7.25 miles
SRBike 34/8.55 miles

Friday, April 6, 2012

Friday

Friday PT
PT: Thats Physical Training
it's also; Positive Thinking...
X60, W50
TRun 70/7.05 miles
SRBike 70/17.4 miles

Thursday, April 5, 2012

Phase 4

In the ongoing effort to attain a more healthy and fit body, I move into Phase 4.
The basic elements remain the same, exercise and negative caloric consumption of healthy foods.  The changes are; Reduction in Base Caloric Daily Rate and the establishemtn of eating healthy in moderation without distraction. No reading or Tv while eating.  This is a more mindful practice, which seperates the eating experience from other experiences and distractions, resulting in food based upon the body's actual need, eliminating mindless eating of too many calories.  Phase 4 is underway.
Today's PT
80X
TRun 70/7.3 miles
SRBike 62/15.36 miles     

Wednesday, April 4, 2012

The Wednesday Workout

PT Today
50X, 50W
SRBike 34/8.4 miles
TRun> Medium Long & Medium Strong
93 minutes and 10.25 miles
First 7 miles at 8:55 pace
Last 3 miles at 9:26


Tuesday, April 3, 2012

Powering Up

PT
Today
80X
TRun 65/7.05 miles
SRBike 50/12.4 miles
Training
 practicing
 working
trying
pursuing
reaching
attaining
tweaking
resting
building
fueling
repeating

Monday, April 2, 2012

April ONE + TWO


Monday April 2
PT
X80, W45
SRBike 33/8.1 miles
TRun 62/6.4 miles
SRBike 43/11.1 miles
Rested
got the music in me
Ipod in service and it is nice
to have some tunes on the run
and ride now and then...



Sunday April 1
A new day, a new week and a new month...
Today my LONG RUN is scratched
I am not mentally up for it
Banging out 15 miles seems too much
I do think I need to rest or back off a bit...
I am going to start the day slow and deliberate
and see what I can do.
PT
50X
Road run/Jog 53/5 miles
SRBike 62/15 miles
TRun 56/6 miles
Hit the road then the bike and then
the treadmill
11 miles running and I feel good about this day.
ALSO: Eating healthy in moderation without distraction.

Saturday, March 31, 2012

Last 3 Days of March..

Thur
Trun 62/7.35
SRBike 45/11 miles

Fri
80X, 33W
(my birthday)
3/30
Srbike 43/10 miles
TRun 60/6.5 miles
Srbike 35/8 miles

Sat
87X
TRun 56/6 miles
SRBike 44/10.33 miles
Swim 20/800 yards

245 miles running for March 2012
this is a PR
11 straight weeks at 50 + miles a week...

Wednesday, March 28, 2012

Medium Long and Medium Strong

PT
X80, W30
SRBike 22/5.33 miles
TRun 102/11 miles
Pounded that treadmill this am...

Tuesday, March 27, 2012

Tuesday PT
X50
TRUN 65/6.5 miles
SRBike 67/16 miles 

Monday, March 26, 2012

Weekend Workouts & Monday's PT

Monday 3/26
PT
X80, W40
SRBike 33/8 miles
TRun 60/6.36 miles
SRBike 33/8 miles

Sunday 3/25
LONG RUN DAY
150 minutes/15 miles/treadmill
Shot/legs sore/tired/2 Power bar gels on run...

Saturday 3/24
PT
70X
TRun 58/6.05 miles
SRBike 55/13.4 miles
Swim 20/800 yards



Friday, March 23, 2012

Another sandwhich

FRIDAY PT
50X, 50W
SRBike 37/9 miles
TRun 69/7.17 miles
SRBike 37/9 miles

Thursday, March 22, 2012

Sandwhich

PT Today
80X
SRBike 34/8.33 miles
TRun 62/6.5 miles
SRBike 36/9 miles
132 minutes and that
BIKE RUN BIKE
is
a
SANDWHICH

Wednesday, March 21, 2012

Wonder of Wednesday

Today's PT
50X, 40W
SRBike 25/6.2 miles
TRun 90/10 miles
Medium Long and Strong
8 miles at about 845 pace
2 miles jog
Swim 25/1000 yards

Tuesday, March 20, 2012

Total Tuesday Treadmill Assault (not really)

TUESDAY
PT
80X
SRBike 34/8 miles
TRun 62/6.35 miles
SRBike 34/8.33 miles
Today's Tuesday PT
The Treadmill:

The treadmill has become a great tool and at this point my place of choice for running.  This was not true just a few months ago.  However the weather got cool and took me inside and now I am content to train on the treadmill.  I have even gotten to where I can do my LONG RUNS, currently 15 miles on the treadmill.  Considering how mentally challenging it was to go for a whole hour at a time a while back, it just goes to show that change is possible and yes even and old school guy, basic weekend warrior type athlete kind of guy like ME, yes me I can adapt.  

I have found I can do a lot of different types of workouts and not get too bored on the treadmill.  I can go long, short, fast, slow, tempo, escalate up or down, do hills, repeats, sprints, jog, walk, combine any or all of the above into a workout.  I am faster and now fitter for the use of it, hey treadmill, "Thanks" (just don't forget the trails)



Monday, March 19, 2012

Sunday and Monday


Sunday 3/18
Long Run Day
Run 150/15 miles
Treadmill Run straight 10 minute miles
HR
 1-3 102-104
4-6 105-111
7-10 112-119
11-15 120-124 
Swim 12/480 yards
SRBike 27/6.67 miles

Monday 3/19
80X, 30W
SRBike 35/8.3 miles
TRun 60/6.57 miles
SRBike 37/9.1 miles

Saturday, March 17, 2012

Friday and Saturday
PT

Friday 3/16
80X, 50W
SRBike 75/18 miles
TRun 67/7.3 miles

Saturday 3/17
80X
SRBike 43/11 miles
TRun 62/6.3 miles
Swim 23/920 yards
SRBike 30/7.35 miles

For the week:
948 minutes
58 miles running
Running Streak now at 198 consecutive days.
wt 177


Thursday, March 15, 2012

Rod Blagojevich

The former Governor of Illinois, Rod Blagojevich is headed for prison today.  It's a helluva thing, the man has a wife and two children. He was convicted of corruption and sentenced to 14 years.  I can't defend what he did, clearly he did wrong.  I am not certian the sentence equals the crime. I wonder.  I feel bad for what he must now endure and the suffering his family faces.  Time heals.  I hope and believe in time he will find peace within himself and that his family will adjust to life going forward.  It's been noted that Mr. Blagojevich is a regular jogger, surely he finds something meaningful in that daily run.  I hope he can continue as a runner but more importantly that both he and his family find a way to heal and adjust their lives. 

Back to PT

Today's PT
80X
SRBike 40/10 miles
TRun 65/7 miles
SRBike 26/6.33 miles

Maguire: The Mission Statement


Only if you are familiar with the movie, "Jerry Maguire" will you get this connection.  The last couple days much has been made of a Goldman'Sachs vice president who resigned, letting the NY Times know that the company no longer valued clients and in fact have gone so far as to mock their clients.  Goldman is an investment banker and Wall Street trading firm, they exist to make money for themselves and their clients.  The former vp, claims the company is only interested in making money for themselves and suggests the compnay cares little for their clients. Hello? Is this news? No not really.  Goldman has a long history of profit making both for themselves and thier cliental.  What this former employee is really saying is along the lines of what Jerry Maguire tired to say, Value the Client More and the company will succeed.  Less is more, Quality over Quantity, Respect Your Business Partners.

Of course, things did not go well for Jerry Maguire, at first.  After he wrote and distributed the famous, "THE THINGS WE THINK AND DO NOT SAY", the famed mission statement he was fired.  He struggled to build a new business that valued clients and moved on becoming successfull over time.  He had the courage of his convictions. Perhaps this is what the former Goldman vp is attempting to say.  On the other hand it's possible he didn't get the promotion he felt he was due and having the means, quit.  He took the opportunity to let people know through the press that Goldman no longer values it's clients as is once did.  It's not quite a Jerry Maguire moment though, if you have become part of the 1%, it is somewhat easier to quit your job and reveal the shortcomings of a company that you worked for for 12 years.  Hmmm.  I am not sure. It may be similar to a Jerry Maguire moment.  Though somwhere I think I can faintly detect soemthing that sounds like," ...show me the money!"     

Wednesday, March 14, 2012

Medium Long

Wednesday
PT
50X, 50W
SRBike 22/5.33 miles
TRun 100/10 miles
Warmed up on the stationary bike after coffee this AM.
Did some pushups, situps, stretching.
Pounded some weights.
Wandered over to the fitness center and began
my Wednesday Medium Long Run.
Managed to get it done, the 10 miles.
However, pace wise I simply kept it to a 6mph
pace, not the medium strong 6.7 or so...
lagging a little these days. Too many minutes/miles
Not enough Rest Time, maybe.
Anyhow, got it done. 

Tuesday, March 13, 2012

nuther day



THE  LIFE & AGE OF MAN
We age and as we do so, we are wise if we are able to choose
good habits that tend to lead us to a better quality of life than
the available default option.
Default: older, fatter, sicker, painful and depressed.
Option: health and fitness, living a fullfilling life, obtained
by exercise, smart eating and using your brain interacting with friends, family and community....
(Imagine that)
Today's PT
88X
TRun 60/6.25 miles
SRBike 50/12.4 miles


Monday, March 12, 2012

Crunching Miles

Monday PT
80X, 45W
TRun 65/7 miles
SRBike 50/12.4 miles

Sunday, March 11, 2012

Weekend Workouts

Saturday
80X
TRun 55/5.5 miles, easy jog.
Swim 15/600 yards, in the pool.
SRBike 68/17 miles, on the stationary.

Sunday
Long Run Day
TRun 150/15 miles
Swim 20/800 yards/pool.

Another good week getting ready for the Tri For Fun with Tom
on June 16th.  55 miles running this week. Solid Blocks of Work.

Friday, March 9, 2012

Peace and Freedom
PT
For Friday
3/9/12
X30, W30
TRun 62/7 miles
treadmill interval and fartlek
short bursts of speed and jogging mix
SRBike 48/12 miles 

Thursday, March 8, 2012

Thursday PT
85X
TRun 60/6.33 miles
SRBike 63/15.4 miles

Wednesday, March 7, 2012

Be An Athlete

I am not endorsing this book, fact is I have not read it.  It may be the definitive book as far as mental approach to fitness or becoming an athlete, I wouldn't know, like I said I've not read it.  What I do believe is this; YOU, Me and WE, all of us can live life more like an athlete and in so doing become fitter, healthier, happier and improve your quality of life and perhaps even lengthen your life. 

We human's evolved to become runners.  WHAT? Yes, read;"Born To Run".  I beleive we were born to run.  Designed to run long, we are endurance athletes.  If we take up activities that fire up our natural being's we will feel better, and enjoy the benefits of fitness. 

First one must be willing to believe in exercise and employ this strategy into your life.  Next one must do so on a consistent basis.  Believe or be willing to TRY, then DO.
See what happens.  Persistence is to your advantage.  Find your inner athlete, live a better life.
PT Today
75X, 40W
SRBike 25/6.15 miles
TRun: Medium Long
92/10.15 miles
8@8:57 pace
and 2 @ sub 10.

Tuesday, March 6, 2012

CAN DO
The Seabee slogan created during WWII.
It works today.
All ya gotta do
is get up and go...
Today's PT
 SRBike 35/8.4 miles
TRun 63/6.55 miles
SRBike 28/7 miles

Monday, March 5, 2012

Sat Sun Mon


Saturday March 3
PT
80X
TRun 62/6.4 mile4s
Swim 15/600 yarda
Road Bike 80/20 miles
Rode the Pescadero Tour with Tom K.

Sunday March 4
PT
X50
LONG RUN SUNDAY
TRun 150/15 miles
Even 10's all the way....

Monday March 5
PT
80X, 50W
TRun 60/6.3 miles
SRBike 42/10miles


Friday, March 2, 2012

Training On Friday

PT Today
80X,  40W
TRun 65/7.25 miles
SRBike 60/15 miles

Thursday, March 1, 2012

Tri Training
Today's PT
85X
SRBike 66/16 miles
TRun 66/6.25 miles

Wednesday, February 29, 2012

2/27 - 2/29 2012


PT
Monday 27
X80, W40
TRun 60/6.25 miles
SRBike 48/12 miles

Tuesday 28
X70
TRun 65/7 miles
SRBike 50/12.33 miles

Wednesday 29
X50, W42
SRBike 23/5.55 miles
TRun 90/10 miles
(First 8 miles at sub 9)



Sunday, February 26, 2012

10 minute miles

Long Run Sunday
PT
60X
TRun 150/15 miles
SRBike 30/7.7 miles
Helluva good day workout wise
15 at 10 minutemiles
another milestone!
Getting stronger every day...

Wekend Warrior

Saturday
PT
80X
RUN: 50/5.35 miles
SWIM:0
BIKE: Road Bike Ride
First of the year. windy
90 minutes/22.2 miles
14.9 average mph
THE WEEK:
55 miles running
Streak at 177
wt: 178

Friday, February 24, 2012

Friday Training

Jake Knows How, You Can Too
PT
Physical Training 
Friday FEB 24, 2012
80X, W40/3
TRun 65/6.6 miles
SRBike 45/11.4 miles
PM Workout:
SRBike 27/7 miles
Swim 13/520 yards

Thursday, February 23, 2012

Being Jakelike

Jake the Life Is Good character, always appears happy.  His larger than life smile says so.  He is pictured actively living life, sometimes running, other times relaxing.  The point is this: It's All Good and if we could be Jakelike we'd simply enjoy life period.
PT
Tuesday 2/21
75X
SRBike 22/5.6 miles
TRun 62/6.33 miles
SRBike 53/13.4 miles

Wednesday 2/22
X60, W30
SRBike 30/7.62 miles
TRun 91/10.05 miles

Thursday 2/23
80X
SRBike 40/10 miles
TRun 69/7 miles


Monday, February 20, 2012

President's Day 2/20/12


Monday PT
PT: Thats Physical Training people...
80X, 36W
SRBike 66/16 miles
TRun 60/6.25 miles
Swim 13/520 yards
in essence a triathlon reverse in nature
with minutes in the transition in between.

Sunday, February 19, 2012

Long Run Sunday


Today's PT
Run 158 minutes: 15 miles
10:32 average pace.
Slower than last week.
Why?
Ran a lot of miles last week and
too many yesterday, stole some of my energy.
But hey, 15 miles is ...
15 miles!

Saturday's PT

PT
75X
SRBike 30/7.6 miles
TRun 72/7.5 miles
TWalk 18/1 mile
Another great week of solid work.
58 running miles.
wt 179

Friday, February 17, 2012

Good for you & Good for me...running that is.

RUNNING

Friday PT
50X, 50W
SRBike 45/11.5 miles
TRun 65/7.42 miles
Threw in some sub 8 minute work
felt super strong this run.
PM PT
SRBike 30/7.7 miles
TRun 20/2.15