Track Saturday

I'm seriously getting the Spring Fever! Yesterday and today I really felt compelled to do some serious training for long periods but I'm truly trying to be attentive to what my body is telling me and to not take things too fast in order to prevent any injuries down the road.

Today was another track and interval running day in the cold weather. The saving grace was the fact that it was gorgeous outside. . . for a change. I'm really trying to work hard on my running which is the one thing that I hate out of the three disciplines and the one thing that I'm the least proficient at. Therefore, I feel I need to spend the most time working in that area. I REALLY miss the biking though. I'm so ready for the warm weather to roll back around so I can get back on and get going. I'm really longing to find a group of riders that can push me and I can learn from on a regular basis. Hopefully in the Spring, I can find some of those people.

Great day running today and being alone with my thoughts. I touched on some these musings in the video so I'll keep the written portion to a minimum.

Super Bowl Sunday tomorrow! It should be a national holiday!

Hope you enjoy the videos. I'm getting a crash course in Final Cut and loving it! I'm getting pretty good at this editing thing! Could be my new career - ya never know! :-)

The Centennial Park/Swim Meet Run

Today was a day spent all day in downtown Nashville. Shelby and Taylor had a regional high school swim meet, and I happily took them to the Sportsplex to watch them and spend the day there. Those types of meets and days are extremely long, arduous, and time consuming. However, I'd do it for the girls every day if I had to. After their teams warm-ups in the morning while waiting for the actual meet to start, I decided to walk across the street to do some running in the beautiful Centennial Park. The weather was in the low 30's which made for a very cold run but it was sunny and clear. I bundled up in my cold weather running gear and off I ran. It was a beautiful day and after the hour of running I felt pretty good considering I haven't run in almost a week. I must admit however, I'm a bit sore now after running 6 miles. It's a good sore though.

Not much "spiritual connection" today as I listened to a bunch of podcasts on my head phones. It was a nice diversion and escape.

Looking forward to doing some training this weekend if the weather permits. One can only hope!

Thursday Morning at 9:00

So it's Thursday and I haven't updated this thing since Monday. Between bad weather for training, hectic work schedule, and being a taxi service for teenagers, it's been hard to get to update this blog. I must confess however, I truly miss the accountability of the daily updating of this blog. It's therapeutic for me to be able to get out what's on the inside whether I'm referring to training, things spiritual, or anything else. For the last 3 days, I've missed being able to document and write to what I feel has turned into an old friend and confidant.

Training-wise, I have been able to get some exercise in. Last night I did an hour on the trainer while watching tv. Not exactly the most exciting thing to do in the training world, but it did the trick for now. Monday was a swim day and Tuesday was a day of rest (but not by my own choice). I'm really fiendin' to get out and do some more running now that the calf muscle situation has run its course. Hopefully, there'll be good weather this weekend that maybe I can get in some sprints and a couple of long runs. I won't hold my breath though.

My scripture for the day was one that hit me pretty hard. It was penned from one of my favorite people in the bible - David. He's a guy that I feel like I can relate to in many ways.

"I will say of the Lord, He is my Refuge and my Fortress, my God; on Him I lean and rely, and in Him I [confidently] trust."
- Psalm 91:2

Monday Night with the Twins

As I write this, it is 4:41 AM and the girls and I are preparing to leave for swim practice when we get notice that it has been canceled due to icy road conditions. Therefore, I'm going back to sleep!

Yesterday was a good solid workout as you'll see in the video.

What I also wanted to mention was the church service on Sunday and the message that Pastor Steve delivered. He basically talked about the fall of man starting with Adam and why it continues. The main reason is our natural sin nature but these were the notes that I jotted down during the service and wanted to put them here to preserve them.

The Fall of Man continues when we:
1. Allow the word of God to be questioned in our mind.
2. Listen to Satan’s lies.
3. Believe that God is withholding good from us.
4. Disobey God’s commandments.
5. Try and cover or hide our sin.
6. Blame our sin on everyone else.

You will never sin and it not effect someone else.
- Steve Berger

This is something to really think about and ponder. . . at least for me. In the past, I've been guilty of all of the above but through God's grace and mercy I'm forgiven and covered for my sin. God continues to do a work within me, and through my training, he speaks to me. I am in Christ and I'm blessed and not cursed. I am the head and not the tail. Thank you Lord!

A Sore Calf Running Day

Have had a bit of a frustrating day after my morning run. What has gone from, what I thought was a cramp, has morphed in to a minor injury or slight muscle pull. It's now extremely sore and instead of being able to run tomorrow, now I have to spin on the recumbent bike and I'm not too thrilled about that. I would've loved to have taken a long ride tomorrow but the weather is supposed to not get above 40 degrees. This weather is brutal and I'm ready to move to a tropical region where I belong!

Today's run was actually not that bad aside from the so-called cramp that I thought I had. I felt good otherwise and the injury or pull just shows me how much I still need to work on the running portion of my training.

Heard a great podcast from Everyman Endurance that talked about making it through adversity from the perspective of Todd Crandell. It was very inspiring in many ways and in fact somewhat spiritual. Check out the link. Very cool.

The Black Hole

In the above video, I spoke of a song that the lyrics left me. The song is called, "God of the City." It's an amazing song written by Aaron Boyd from the group Bluetree. They're from Belfast, Ireland and they have an amazing ministry in Thailand. At any rate, I've been vastly convicted by how the Lord is using these guys and in particular, Aaron. He wrote a song that speaks deeply to my soul. Some of the lyrics are:

"Greater things have yet to come, and greater things have yet to be done in this city."

In context to the song, it's powerful and worth looking up on itunes or youtube. God is doing a massive work in this man and the group Bluetree and I'm humbled by being able to see it happen first hand. God is also stirring and working within our company at Maxx. I just feel priveliged to be a part of something that I feel God is working in. That hasn't been my prayer in the past. My prayers have been selfish in wanting God to bless what I do. Now I've realized that I want to find where God is working and moving and join in. I feel I'm in that situation now!

This morning, I was back to a bit of training and it felt good after not being able to do anything for a few days. I woke up, once again, at 4:30 to get the twins off to swim practice and I get a training swim in as well. I had a 40 minute session that consisted of:

- 500 yd. warm up
- 500 yd. kick/drill
- 500 yd. swim
- 500 yd. pull w/pull bouy
- 4 50 yd. sprints on 1:00
- 200 yd. easy warm down

Things felt good this morning. My only regret is that I haven't been able to be totally consistent with my training due to my work schedule. However, I'm certainly not complaining. God is working in His timing and I'm okay with that.

Random Act of House Searching

Another track workout day that consisted of:
- 1.5 mile warm up
- 5 minutes of stretching
- 8 - 100 yd. sprints
- .5 mile warm down

I wasn't able to do as much as I would've like due to having Kori with me and I didn't want her to get any more bored than she already was. However, she was a trooper by hanging with daddy as he repeatedly circled the track. That must be boring and tortuous and that's why she's my angel.

This morning was an amazing church service and message from Pastor Steve. The Holy Spirit was truly in that place and He spoke to me in a mighty way. Steve spoke about our lives being a flowing, living, and vibrant river moving through us. He correlated and made the connection between the old and the new testament and he shone a new light on the old testament perspective. It was truly eye-opening and revealing in many respects.

2009 is the year of optimism and praying for big things for me. Praying for things that are only possible through the power of the Lord and truly believing and having faith that He will answer prayer. I believe it!

Painting in the Cold

Today, the temperature at 10:00 AM was 11 degrees. Certainly not conducive to training outside. Plus, I had to be at the office literally all day painting the new studio that I'm relocating my equipment to. I'm tremendously thankful but greatly tired.

I haven't had a chance to train in 2 days due to schedule and the extreme cold. I'm so ready for the weather to be good and warm. I hate this crap! We're in the middle of a cold front and the weather is supposed to be in the single digits again tomorrow so it looks as though I'm going to have to do some indoor spinning on the bike. Oh well. Man, am I ready to get out and do some more running! Spring, please hurry!

Another Swim Day

Today was another early morning swim day. Get up at 4:30, get the girls going, off to the complex, then commence swimming. It's tough doing all of that that early I assure you. Even going to bed at 9:00 pm, it's still tough to wake up so early. At any rate, today's workout was an intense one. I decided last night that I wanted to do some long endurance sets with less sprints. I wanted to see how my body would do to the long continuous swimming without any sprint intervals with rest in between. I must say, my body responded a bit better than I had anticipated. I knew that I could do it; I just didn't know how arduous it would be on my aerobic levels. Needless to say, I was fine and felt relatively comfortable. That encouraged me.

My workout consisted of:
- 1000 yd. moderate swim
- 500 yd. kick/drill swim
- 500 yd. swim @ race pace
- 5 x 100 50 yd. sprints on 1:00
- 300 easy warm down

Also, my thoughts during my workout drifted toward my devotion that I had yesterday concerning praying for God to do big things in my life. Things that could be far beyond my control that would truly make himself known. I thought to myself that God is a God of increase. Where I am today is not where I'm supposed to stay. He has greater levels of favor and blessing in store for me. I have to dare to dream big and dare to keep a God-sized vision in front of me! I want to learn to take hold of every blessing that the Lord has in store for me - and I know there are many!

By the way, still no sign of Troy. I know he wants to jump back in to things and has mentioned it to me on a number of occasions, but I'm not pushing. He wants to "re-commit." However, I didn't realize we "un-committed" to begin with.

No Swim Lessons

This morning was the usual 4:30 AM wake up with the twins. We all got up, got ready, then headed off to swim practice. I swam for 30 minutes, which today was a relatively light day for me swim-wise. My sets consisted of:

- 500 warm-up
- 5 x 100 kick/drill sets
- 8 x 100 50 yd. sprints on 1:00
- 100 easy warm down

After the swim workout, it was off to the weight room where I had to get in some upper body and core work in. Overall, a good training set this morning, but it's still so tough to get used to the early early mornings no matter how early I go to bed.

Lately, I've been emailed and asked how I got into the swimming and if I've had lessons. That question is answered in the above video.

So, what big things are you praying for in '09? I've come up with a few!

Sunday Track Day

It's an extremely cold Sunday. It's supposed to snow some time today and currently it is 28 degrees. It's the kind of day that you just want to sit in front of the television and watch football.

Shelby, Kori, and I went to church this morning and we had a great sermon from Pastor Steve as usual. He talked about new things for 2009. He even mentioned Facebook and used it as a metaphor for we as Christians to seek Him and have our face more in The Book. That seemed to really connect with Shelby since she's of the "Facebook" generation.

Steve also talked about being consistent in praying for big things. In fact, he challenged me in being consistent in praying for things on a larger scale - whatever that may be. I don't normally do that and I want to be consistent in doing so. I don't really know what, on a large scale, to pray for in my life, but I feel that the Lord will reveal that to me in due time. Maybe during my time with Him in training. Like I've been learning, it's in his perfect timing.

As for today's workout & training regiment, it went like this:

- 1.0 mile warm-up run
- 5 minute stretching
- 6 stadium steps w/sprint intervals in between
- 6 hill sprints
- 1.0 mile easy warm-down
- stretching

This was again done on the track and was pretty tough due to the 30 degree cold weather. I guess what doesn't kill you, only makes you stronger.

Me & The Colonel

Of course with this being the weekend and having time to do some serious training, the weather of course doesn't want to cooperate. It's about 45 degrees outside and it's raining and it seems like it's been raining for the last 2 months. It's ridiculous and I'm more than fed up with the middle Tennessee conditions. I'm so ready to train in some good weather. It makes things miserable. However being cooped up in the house, made things much worse. Today I had had enough. I decided to go for a run at the track in the rain. I did much the same routine as I did the other day at the track. It consisted of:

- 1.5 mile warm-up
- 5 minute stretching
- 10 100 yard sprints
- 1.0 mile easy run warm-down
- 8 hill sprints
- stretching
50 minutes total

Overall, was a good workout. No real spiritual revelations today. I guess I was too concerned with battling the elements. They were tough to get through on their own, much less having to run and train in them. A very tough day overall. Tomorrow is another day.

Thursday AM Swim

Today and yesterday were good training days but I found myself being quite tired for some reason. I think it has a lot to with the fact that I'm having to wake up very early but not being able to fall asleep at night. It's catching up to me for sure. However, I had a really good workout this morning that included 45 minutes of swimming and 30 minutes of weights and core work. I'm falling back into the groove for sure.

Tonight I'm actually going to my first bicycle maintenance class and I'm moderately excited about it. Since getting into this cycling thing, I've been quite fascinated with how the bike works and wanting to be able to work on and fix it. Tonight will be the first phase in getting to learn about how to do basic maintenance on the bike which will be quite good for me. We'll see how it goes.

My thoughts today during my workout consisted (oddly enough) of this. I'm not sure why. Maybe the Lord quietly speaking to me in different ways again. Whatever the case, here's what was impressed upon my heart.

"Sometimes our lives have to be dismantled to be built back up."

Many weeks back, my pastor (Steve Berger) said this in one of his messages and it hit home with me back then and really made an impression on me this morning for some unknown reason. Again, and hopefully, it's a spiritual thing where the Lord is working in my life.

Speakin' In the Rain

As usual, it's raining again. It seems lately that that's all it's been doing. It's so miserable and I hate it when it's cold - much less when it's raining AND cold!

This morning was the return of the early morning wake up routine. The twins and I have to wake up at 4:30 a.m. to get going to the swim complex for their high school swim practice. It is so hard going to bed early and waking up that early to get started. It makes for a time in the afternoon where I hit the wall and get really tired. I can't imagine what it does to them! However, it makes me proud that the girls are so dedicated to waking up on their own and getting themselves ready that early in the morning. Never once have I had to wake them up. They always are responsible in waking up on their own in order to get to practice. And I told them, "As long as you are dedicated to wanting to do something like this - I'll make sure that you get there and on time." They've never swayed in their dedication and in turn it's kept me accountable to my word. I'm so proud of them for that.

This morning was a good swim workout. I actually felt better than I thought I would considering it's been at least a couple of weeks since I've been in the water. However, I found that my endurance capacity was better than I had expected. Evidently, the distance running IS actually paying off in more ways than one. BUT, . . . swimming is my strength of the three disciplines and it comes rather naturally when I'm back in the water. I don't really worry about the swimming aspect of training. I just do it to stay sharp and on form and because I enjoy it.

After my 45 minute swim session, I went to the weight room and got some body weight bearing sets in along with some core work. Overall, it was a good training day and a good start to the "early morning" routine again.

Also, I weighed for the first time in a long while this morning. I can tell I've put on some winter weight and the scale proved that theory. I weighed in at 192 lbs. My optimum mid season training weight should be 185 lbs. Not too far off and I feel I'm right where I need to be. This time last year I was closer to 200 lbs, so I'm satisfied with how I managed during the holiday and down time.

Philipians 4:13 was running through my head again this morning. Happens many times during my swims. Is the Lord trying to tell me something? I'm ready to know.

I can do all things through Christ who strengthens me.
- Philipians 4:13

A Boring Sunday Spin

Nothing much to report training-wise outside of just getting in a pretty good 60 minute stationary spin indoors. It was very uneventful and super boring! Thank God for music! I would've wanted to die if I'd had nothing.

Still trying to be diligent about my training and I'm still very connected to the spiritual aspect of the mental escape. I, once again, found myself in a different mental state once I was well into the indoor spin. It simply amazes me what happens mentally, spiritually, emotionally, etc. Maybe there's something chemical that happens within the body. I DO know that major amounts of endorphins are released and that may have something to do with it. I don't really know, but it IS fascinating and I look forward to my "spiritual" time alone.

I think Troy is getting back to a place where he's wanting to jump back in, but I'm not sure. He's expressed interest and I'm hoping that he is wanting to again get going - for none other than his personal health. He'll be back. I know it and I can feel it. It just has to be on his timing and willingness.

Stadium Steps

Not a very action packed day but did have a very intense workout running the stadium steps for almost an hour. I'm definitely feeling the effects of the cross training but it's a good feeling for sure. I'm slowly but surely getting the hardening of the legs back for running. I haven't biked on the road nor swam for a while but that's not a bother for me. I'm content in concentrating on my running and its form. It's coming along and will continue to improve. I'm already encouraged at the progress that I've been making in this area. I'm going for it!

January 1 - Track Day

Wow! 2009! It seems like just the other day when we were bringing in the new millennium. Now it's almost a decade past. Amazing how much water has passed under the bridge in so seemingly little time. Before I know it, I'll be 50 years old! That used to seem so old to me and now it's very much in my sights. I'm 41 years old and I don't feel at all over 25! God has blessed me with good health and I want to be a good steward of that by (hopefully) being able to help others in their health quests. I believe the Lord has put this inside of me and it's something that I haven't always had. It has definitely come from my transformation process and is part of this new attitude of trying to be a blessing to others as I've been blessed in the past.

With today being the first of the year, I wanted to start the year off properly with a good intense workout. A track workout. As you'll hear in the video, it was nice but it was tough. I pushed it just enough to feel it, but not too much that it will hinder me later. I'm learning what my body needs and how far to go while at the current fitness level that I may be. My workout consisted of:

- 1.5 mile easy warm-up run
- 5 minute concentrated stretching (concentrate on deep breathing)
- 10 100 yard sprints building to top speed (run the straights and walk the curves)
- 1 mile walk or easy run warm down
- 5 minute stretch

During my workout, I was listening to a sermon podcast and was struck by a saying that is also in the video. It went like this:

The size of your problems in an indication of the size of your potential.

I thought that was a great quote and one that really resonated with me being in the situation that I've been in. I'm hanging on to this one because I believe that God has some very big things in store for both me and my brother. '09 is just the beginning!