Yesterday's Swim Workout

Yesterday was my dedicated Sunday swim flogging! For some reason, I was dragging more than usual and was feeling like the swim workout with the rest of the Tri team was a killer. Meaning, is was killing me - not killer in a good way! I was struggling to say the least! I guess it was just one of those days. At any rate, here's the workout for the few of you that are interested in seeing it and using it for later. Enjoy!

20 Minute Warm Up

4 x 125 Fins 2:30-3:30
50 kick on R side, making a fist
50 Kick on L side making a fist
25 swim

2 x 400 @ T30 Pace + 2sec /100
4 x 200 @ T30 pace
8x 100
Odd- DPS
Even- T30 Pace - 5 seconds
Intervals:
400, 200, 100
1. 6:40, 3:20, 1:40
2. 7:20, 3:40, 1:50
3. 8:00, 4:00, 2:00
4. 8:40, 4:20, 2:10
5. 9:20, 4:40, 2:20

Warm Down

Total 2900 meters + Warm Up/Warm Down

A Run With Kori

Today was a bit of a weird day. It started out as being slightly overcast and very windy. Then around noon, it cleared up substantially with not as much wind. It was then that I decided to fit in my Saturday run. As I was preparing to leave while stretching and such, Kori asked me if she could come with me as she rode her bike. Of course I said yes! So the two of us went out to the garage and got her all set up to roll out with me on her bike. Needless to say, it made for a much more interesting and fun run as we talked, laughed, I pushed her, etc. We were out for 45 minutes (until she had had enough for the day) and it proved to be the most meaningful and enjoyable run that I've had since this whole thing started. I always cherish the times that I can spend individually with my girls as I know they will become fewer over time.

After the run and doing some replenishing of fluids, I decided to get in an hour of cycling on the indoor trainer as I watched the NCAA tournament. It ended up being quite a nice little workout considering I couldn't ride outside due to scattered thunderstorms and high winds. The workout ended up being a constant spin in zone 2 during the actual game on tv and some intense zone 4 workout during the commercials. This was an idea given to me by my coach Triswami.

Once that was over, it was off to relax land for me. That's when the tornado storms moved in and dumped some serious rain and hail on Williamson County. The whole day's temperature was quite nice and in the mid 70's until the storms had moved through and brought back the cold weather. Man, when is Spring going to be fully here?

Today was a good day. Now off to church tomorrow with all my girls then swim practice. The Lord is good and merciful. . . thankfully.

Yesterday's TWO Workouts!

Yesterday was my day to meet my coach Richard Baker (@triswami) in the morning for a workout. He had originally planned for us to do an outdoor workout on the bikes that would include hill repeats. However, that didn't come to fruition because of the weather being bad. So his plan B was to do any indoor cycling trainer session that was a bit over an hour that would stay consistently in that zone 2 range. I have to say, I continue to learn and enjoy it as the old Triswami knows what he's doing and talking about. It's quite enjoyable learning the in's and out's of the sport and pushing my body to limits I previously didn't know I had.

Later that evening (after work, of course), I went to triathlon swim class where the class seemed a bit less crowded than usual. It looked like we only had about 60-70 participants rather than 100! At any rate, our coach Ashley showed no mercy on the feeble! It was a training session that left me beat to the point that I felt a little sick and going to bed at 9:00. That's usually unheard of for a creative night owl like myself.

It was a productive training day filled with other ups and downs. The Lord was heavily dealing with me yesterday. I count that a blessing as He's continuously letting me know that He won't let me get away. For that, I'm thankful!

Here's what yesterday's swim workout consisted of:

20 Minute Warm Up
500 Kick/ Drill by 50's with fins (work On streamlining past 3rd line off every wall)

8x50 pull @ :55
2x200 negative split @ 3:00, 3:20
4x100 fast @ 1:30, 1:40

300 pull smooth 6:00
2x150 negative split @ 2:10, 2:30
3x100 fast @ 1:30, 1:40

200 pull smooth 4:00
2x100 negative split @ 1:30, 1:40
2x100 fast @ 1:30, 1:40

100 pull smooth 2:00
1x100 negative split @ 2:00
1x100 all out FAST!!
100 easy recovery

100 cool down

Troy's First Ride of '09

Today was a monumental day in that Troy took his first training ride since our last triathlon back in October. It's been almost 5 months for him and as would be expected, he was out of shape but ready to back in to it. The weather was amazing and warranted the attitude of wanting to get out and be active. Troy caught the bug. . . thankfully. He's getting that itch again to get back into a regular regimen. It's been a week since he has gotten back on a good healthy weight losing diet, and if he stays with it along with exercise, he'll drop weight quick.

After our short easy zone 2 (for all you triathletes) ride, I quickly hustled home to put away my bike and head to swim practice for a butt kicking session that ended up being about 3000 meters of sheer hell! Toward the end of practice, I started battling cramps in my feet which is due from fatigue and lack of hydration.

At any rate, practice was good and it was great to be back out on the bike with my partner/brother Troy.

Today was a good day.

The Car Giveaway

Today, I woke up intending to do some riding on the bike. However, after sleeping in until almost 10:00 am (which I didn't mean to do), the weather forced me to change my plans. It was too cold this morning to ride so I postponed it until the afternoon - hoping to fit it in once it warmed up.

Also, today was the day that Troy and I decided to give the twins their new/used car for their 16th birthday. It's a Ford Taurus that used to be owned by our Grandmother Johnson. So the afternoon was spent cleaning and getting the car in tip-top shape. Troy and his wife Stacie were selfless, generous, and loving enough to give me their car after having it transferred into my name in order to give it to the girls for their sweet sixteen. In the phase of life that I'm in, and for the unconditional love that they have for their nieces, Troy and Stacie showed me their continued Christ-like love in their generosity to my sweet girls. I will never be able to express my gratitude to them and to the Lord for always being faithful in His provision for me and my family.

Throughout this whole life-changing journey that I've been on, I can now look back and see just how the Lord has continually had me in His loving hands and watched over my every move. I'm still learning to totally and completely put all of my faith in Him in every aspect of my life. However, it's this journey that He seems to be using to draw me closer to Him.

On a much more unimportant note, I DID get in an intense 45 minute bike training session in this afternoon before all of the "reindeer games" started. It was nice to be out with no music, no other riders, and just my thoughts and prayers. The weather was a little on the cold side, but overall it was nice to be back out on the road. I rode just under 15 miles and if you'd like to check the stats, click here.

Tomorrow is swim practice at the complex. I'd like to get in a short ride as well, but that may be wishful thinking with church involved.

Today was a great day! I'm a blessed man and a happy and proud father!

Opening Tourney Day

Today is the opening round of the NCAA basketball tournament. That means non-stop basketball all day long for the next four days. Then again next weekend! It's my favorite time of the sporting year!

The above video explains the last couple of days of workout which has been tough but good. The swim workout consisted of this:

20 Minute Warm Up

6 x 150 FINS 2:15, 2:30, 2:45, 3:00
odds- kick, drill, swim by 50's
evens- each 50 gets faster

40x50
- 16 @ :45, 50, :55, :60, 1:10 every 4th 50 FAST
Extra :60 rest
- 12 @ :50, :55, :60, :65, 1:15 every 3rd 50 FAST
Extra :60 rest
- 8 @ :55, :60, :65, :70, 1:20every other 50 FAST
Extra :60 rest
- 4 @ :60, :65, :70, :75, 1:25 ALL FAST!!!)

400 smooth (100 w/buoy, 100 swim, repeat)
Total 3300 yards + Warm up

That's all for now. Don't feel like typing too much because basketball is on! Gotta concentrate.

Sunday's Swim and Run - Post #201!

This post marks the official passing of 200 posts! I can't believe that this is post number 201. I can distinctly remember beginning this thing back in May of last year. It's been quite a journey of ups and downs and, for me, it's quite interesting to go back and look at some of the progress that's been made and the hurdles that have been crossed. The documentation of this multi-faceted journey has been therapeutic for me in so many ways. I'm thankful that God has put this on my heart to do for myself and for my children down the road at such a pivotal time in our collective lives.

This morning started with all three of my girls and me going to church. I love it when I have the opportunity to take my little ladies with me to worship. It means so much to me. This morning the message was about Jacob and ultimately his name being changed to Israel. Initially, Jacob's life consisted of being selfish, deception, conniving, and everything else that was temporarily fulfilling. In fact, his name itself meant sup planter or to prey on others. In essence, he resisted God's hand for many years even though he was considered a chosen one. Ultimately he wrestled with God and lost (of course). But in this entanglement, he finally came to a loving conversion. It's a wonderful biblical story that truly spoke volumes to me personally. I've wrestled with God and "religion" for far too long and I want to be used fully by Him. I've been broken and I, like Jacob, want to be a blessed but broken man with a constant reminder of where I've been. I'm so thankful that the Lord uses misfits because, in that, I know He can use me!

Jacob sold out in order to receive a birthright what was not rightfully his. I, in turn, have sold out in the past for things done in all the wrong ways. God is turning those thing into glory for Him in ways that I can't describe. I can see it with my own two eyes and I know that He's got some amazing things in my future. For that, I'm grateful yet undeserving so I'm humbled. Thank you Lord.

For lack of making this post too long, I had a wonderful workout today that was much needed after the debacle of last week and the weather. The above video explains it all.

Thanks to all friends, family, and on-lookers who stop by occasionally to check out what's going on after 200 of these needless things. I appreciate the support and emails. Please keep them coming. Even after 200 posts, I still feel new at this. Any feedback is welcome. Any questions on training is also welcome. If I don't know the answer, I've got a great coach who undoubtedly does.

Compete Life - because life is competitive in different ways.

No Outside Workouts!

As you can see from the picture, the Nashville area is in the middle of bad weather for the 3rd straight day! It's hideous, and I'm completely sick of the winter, cold weather, and rain. I'm overly ready for spring and good training weather non-stop!

Today, the only thing that I really did and felt like doing was some indoor training that consisted of:

- 3 sets of 15 swiss ball push-ups with the Perfect Push-ups.
- 3 sets of 20. 10 lbs. dumbbell swiss ball crunches.
- 3 sets of 10 Turkish get-ups.
- 3 sets of 20 (w/10 lbs. curls) - Because I don't have heavier dumbbells.

My calf soreness has subsided from Tuesday after thinking that I may have slightly injured my Achilles or something to that effect. However, with the soreness now gone, I'm highly ready to be outside and doing my proper workouts on the road - be it running or cycling. The weather obviously has a whole other agenda, and it's quite discouraging.

At any rate, I'll be back at it soon and tomorrow is a tri swim team workout. It should be fun and tough at the same time.

Video soon to follow.

A Triswami Run Analysis

This morning I had to wake up at 6:00 am to meet with my triathlon coach Richard Baker at 7:00. His job is to make me better in the three disciplines and today was a run analysis. He was to take a look at my stride and running gait and make it more efficient and comfortable. Being from a quick twitch sports background, I figured that my long distance running form would be way out of whack. This was my thought due to the fact that when I run distance runs, I usually get some calf and Achilles soreness. I figured I was a mess. However, after doing some warming up and listening to the teaching of the Triswami guru himself, he told me that I had very good natural running form. Needless to say, I was a bit shocked, happy, and encouraged. During the workout session, he did however do some very minor tweaks to my arm placements and swing motion that ended up making quite a big difference over a long period. I could tell at the end of the workout after we had run hill repeats, run drills, tempo runs, etc. In all, we clocked in about 5 to 5.5 miles over the period of our workout and it didn't feel like we had done that much in that period of time. I was very pleasantly surprised because I was going into this coaching thing thinking that my run was by far the thing that needed the most work. That's still somewhat true. I just have to get in the miles now that I know the proper technique and form thanks to the Schwam!

Unfortunately, no video today because there's been no time. Between training, work, taxiing kids, and other things, I haven't been able to take the time to shoot some video. However, I'll get it in when I can and keep this updated as much as possible.

I'm having a great time training and learning a new competitive sport and I feel that I can be pretty good at this and accomplish my goals in the meantime. The Lord willing, we shall see.

A Sunday T30

Today, I must say, was a grueling workout for only 30 minutes. In triathlon swim/training class, we were measured how far we could swim in 30 minutes (without stopping, of course). It was brutal to say the least but it was something that I'm glad that I did as a measuring stick for next time.

I ended up swimming 1700 meters in 30 minutes and was relatively happy about that considering it was my first time at doing anything like that. I have a problem with pacing. I'm so used to everything being about finishing quickly or sprinting that it's been hard to shift my mentality to that of going out slow and methodical. I'm no longer a basketball player or sprinter so I have to stop thinking that way which has been quite tough. At any rate, I now have a barometer from which to measure from next time and I certainly did learn a thing or two about how to approach going about swimming a timed swim like that. . . or a long triathlon swim for that matter.

Church was wonderful this morning as the twins and I went to our Grace Chapel. Steve is continuing to go through the bible chronologically and this morning's message was about Isaac, Jacob, and Esau. I love how Steve can take an old and often heard story and make it so relevant and personal in today's world. It was almost as if he were speaking directly into my own situation. Praise God for the way He's using that church and Steve Berger to speak and minister into my life.

100k Group Ride

Okay, so it's been about a week since my last post here. It's been because I've been so busy with work, kids, training schedule, etc. I guess life is just getting in the way of my posting.

At any rate, I'm typing this blog while sitting on my back deck enjoying the perfect 74 degree sunny weather. I wasn't so lucky this morning. This morning the temp was mid 50's, overcast, and a slight mist. Not exactly perfect biking weather. By the time I had finished the ride, my bike and I were completely covered in dirt and water from the roads - but I digress.

I arrived at the meeting launch spot well before the 7:15 depart time. I wanted to make sure that I had everything in place and was not feeling rushed. Once we got going (myself and 8 other stud riders), I immediately realized that these guys weren't your average weekend warrior-type riders. These guys are vastly experienced in riding and/or many triathlons. I then knew I was in for a long day and I was out of my league. However, I felt good and stayed well within the pack. I went on relatively holding my own for the first two hours until we got to an unrelenting monster hill. Needless to say, I hit the wall. It was everything I could to to hang on until eventually I got dropped. Yes, I got dropped! It was humbling to say the least but a learning experience that I'm sure I'll draw from down the road. My coach (and quickly becoming a good friend), Richard Baker in all of his gregariousness, was kind enough to turn around, come back, and ride the last hour of the ride with me. That truly meant a lot to me and told me a ton about his character. He didn't have to do that. I could've made it back on my own, but he decided to use that time as teaching tool and I was accepting and grateful. We finally made it back and I was never so happy to see my car in the distance. However, I had a great time and truly learned a ton from these experienced guys that allowed a "newbie" to tag along. Thanks guys!

I certainly know now that I have a long way to go to where I want to be and today was an indicator toward that. I also know some areas that I can improve on and that also encourages me. I'm always up for growth.

Lastly in case you're wondering, my coach is not just a coach (in the traditional sense). He's a seriously competitive athlete and I have a long way to go before I ever get close to his level. One can certainly hope!

Beatdown After 2 Workouts

Today was a though physical day, but rewarding nonetheless. I've gotta say, I'm tired but feeling good and optimistic. Tired mainly because, for the last 3 nights, I've had some trouble sleeping and I don't know why. Maybe it's stress. That's certainly the reason for my afternoon run and it was well worth the release. I felt better than I figured that I would since my coach (Triswami) kicked my butt this morning for our first official "evaluation" strength workout. I'll tell ya; he's certainly seriously knowledgeable and enormously fit. . . for any age. I'm excited about the sheer Hell that he's probably going to inflict. He's a beast.

During the run, I was feeling a bit energetic due to the music and due to feeling like I had some bounce in my legs. That was surprising to me considering the onslaught of pain I received this morning. I had a good alone time on the run to relieve some stress and just focus on my life situations both good and bad. I find a lot of solace and peace from the Lord out on these runs and bikes. I truly feel the Lord has my undivided attention and He speaks to me the most clearly.

My run was:
45 minutes with 6 - 30 second intervals at a 5k pace (which means, not an all out sprint but a pretty solid pace). The non-interval running sections were to be run in zone 2 which is a slow methodical comfortable pace. And so the journey continues.

Sunday's 3000 Meters

Triathlon swim class. Today I went out to practice with probably 35-40 other people. For me the practice was a bit unlike Wednesday's practice in that I purposely saved some at the beginning in order to have some left for the end. This was an obvious smart move because during Wednesday's workout, I ended up getting multiple cramps in my feet. This was due to not being adequately hydrated and going out too hard too early. Both of these were taken care of today. At the end of today's workout, I felt good and not too fatigued. That was nice, and I felt pretty good about being in good enough physical shape to not feel whipped at the end of the workout.

The workout consisted of (in meters):
- 500 easy warm-up
- 20 x 50's on 1:10 - stretch/glide drills
- 4 x 200 stroke swim
- 200 warm down

This coming week is the start of my official coach induced training schedule. I'm looking forward to the challenge and the gained knowledge of both the sport and how my body will respond. It'll be fun and tough at the same time.