New Blog Format Coming January 2011!

I'm making a few changes to the format and content of my blog and rolling the new and improved version out January 2011.

Please check back January 2011! Until then, follow us on Twitter and Facebook to stay current on all gym happenings.

Thanksgiving Calorie Cutting

Thanksgiving is one of my favorite holidays. I'd love to say it's because I enjoy "giving thanks" and watching lots of football (I do enjoy both), but it's mostly likely due to all the good food that is usually available to enjoy.

Here is a short list of a few things you can do to reduce the number of calories consumed tomorrow.

1) Evaluate which foods you'll enjoy the most, and enjoy just those foods.

It's not that I dislike mash potatoes, pecan pie, wine, etc...I just don't like them enough to waste calories on them. Instead, I'm going to invest in the things that I really like. For me that's stuff like white meat turkey, dressing, homemade cranberry sauce, etc.

2) Snack before the big meal

It's a good idea to have a balanced snack about 3 hours before your Thanksgiving meal. Fruit, vegetables, nuts, seeds, low-fat dairy-high protein like greek yogurt, and/or a protein supplement/bar would all be great choices.

3) How important is dessert/alcohol to you?

In some cases, your dessert/alcohol could account for 25%-50% of your total calories consumed on turkey day. With desserts like pecan pie and cheese cake ranging between 650-1000 calories per slice, you might ask yourself..."do I like dessert that much." Same goes for alcoholic beverages. Two glasses of wine would run you roughly 270 calories...drink water instead of wine/beer and you've got an extra 270 calories to "invest" in another area.

Exercise ADD

I've been really trying to stretch myself out with my workouts lately and I'm really enjoying it. Here is the breakdown...

2 bike workouts (30 min each)

2 yoga workouts (30 min each)

2 strength training workouts (30 min each)

2 TRX strength workouts (30 min each)

2 running workouts (1:30 min and 30 min)

I've been holding pretty tightly to this and feeling really good. I'm not getting burn out and I'm seeing some great progress in my motivation and fitness. The 30 min workouts also work really well with my schedule. I start work every morning at 600a and finish at 645p...so working out before work or after work (as most people due) is less than appealing to me.

I've been getting into a really nice routine with my eating as well. I've gotten in the habit now of having two fruits and/or vegetables with each of my three snacks. I usually rotate between carrots, apples, grapes, tomatoes, oranges, bananas, blueberries, and strawberries. This has been great and has helped me control portions in the evenings.

Just thinking...

I've had a few things on my mind over the last few days regarding fitness...

1. Plant based diets

2. Suspension training systems exercise ideas

3. Caffeine: are we slowly destroying our nervous system?

If you have thoughts on any of these topics please respond to this post or email be at brad@bcsfitness.com . I'd love to dialogue more. I'll share my thoughts on #1 thus far.

Plant based diet

In my opinion, there is nothing sexy about a plant based diet. Just typing it is boring. However, I read a really interesting article in Triathlete magazine about muscle recovery and illnesses (or lack thereof) of athletes that are vegans. Supposedly, these folks have quicker recovery rates and improved immune system function due to a healthier alkaline levels. We also discussed Genesis 1 in church Sunday and I was reminded of this...

Genesis 1:11-13

¹¹ Then God said, "Let the land produce vegetation: seed-bearing plants and trees on the land that bear fruit with seed in it, according to their various kinds." And it was so. ¹² The land produced vegetation: plants bearing seed according to their kinds and trees bearing fruit with seed in it according to their kinds. And God saw that it was good. ¹³ And there was evening, and there was morning—the third day.

Often times, I forget that these foods, although not sexy at all, are what was created for us to eat. How much better would you and I feel if vegetables and fruits made up even half of our diet? I'm not there...but I'm going to make an effort to subtract some processed calories from my eating routine and expand my use of plant based foods.

All Things in Moderation

I'm back from my blogging sabbatical. I had a blog update on my "to-do" list for about 2 weeks now...but it never seemed to float to the top of the list.

I've been trying to experiment a little in my workout routine and I think I've found a nice place relative to my other commitment in life (for now.) Here is my set-up...

2-30 min weight training workouts (same exercises as 12WC HD sessions)

2 -30 min yoga workouts (this is new and outside the box for me...but I've been enjoying it)

2 -running workouts (1 long run which last 1hr-2hrs and 1 speed work of less than 30 min)

2 -Bike workouts (1 short ride bricked with running and 1 hour long cadence push on the bike trainer or spinner.)

*no swimming until I find a really warm pool.

Total workout time per week: 5-6 hours per week

Food is going well...however I do have a birthday coming up...which means I could see an influx of M&M's from mean mean clients. Last year I gave about 4 lbs of M&M's to Cowboy Jeff...thanks Linda and Kim. ; ) We'll see.

I've signed up for the White Rock Half Marathon in Dallas and hope to cut some serious time off from my last half marathon. I finished my last 13.1 at an average pace of 9:01 per mile. I ran 9 miles this weekend at an average pace of 7:58. I'm flirting with the idea of shooting for a similar pace for the half marathon, that still seems really fast to me. If I can manage that pace, that will be a reduction in overall time by around 12 minutes...which would be really sweet. I'm only running twice a week...so my expectations probably need to be tempered a bit.

Jams of the Week

Chevelle-"Shameful Metaphor" (rock)

Kanye West-"The Good Life" (rap)

B.o.B- "Don't Let Me Fall" (rap)

Sidelined

I'm not sure what I did, but somehow I tweaked my right knee doing who knows what. I'm taking this week off from running to let it heal up. It's not all that serious (or even painful) but I need to lay off and cross train until in improves. I'll be just lifting, cycling, and (hopefully) swimming this week.

I finally found a great deal on a used road bike on Craigslist. I decided against getting a Tri bike for a couple of reasons...

1) I found a great deal on a ROAD bike.

2) After talking to a few different people I realized I 'd never be able to do any group rides/long rides on the aero bars.

3) I could always upgrade my seat post to a tri post and slap a pair of aerobars on the front.

Until our kids are all in school, I will likely not train for any event longer than an Olympic Tri or Half Marathon. Don't get me wrong, I'd love to train for a Half Ironman Triathlon or a Full Marathon, but the season of life that I'm in right now with four young kids, owning a business, leading a small group at church, kid's sports, etc...I just can't find the time to put that many hours of training in each week. All that to say I won't be "needing" a tri bike for the sprint and olympic events.

Food/Weight

My food has been going well. I'm trying to drop about 5 pounds to put me in the high 170's to make running a little bit easier this Fall. I'm about 182 right now and would like to get to a consistent 177lbs...that's a really good weight for me. Less grains more vegetables will be the key!

Great Cool down Songs to Download

30 Seconds to Mars-"Hurricane"

Kanye West-"Flashing Lights"

Deep Thought on a Long Run

As I was running Sunday, I made mental notes of how many folks I saw walking (opposed to running.) I'd say, over an 11 miles run, I saw 3 runners and 7-10 walkers. My next thought was, "I wonder if I'll hold up well over time and be able to continue running aggressively when I'm in my 40's, 50's, 60's, etc?"

Given my line of work, I OBSESS about the long term ramifications of what I do athletically and what my clients do athletically. I've seen a large number clients come in over the last 8 years with completely worn out joints by the age of 40-50 years from high impact sports like running. I then ask myself two questions 1) is it worth it? and 2) is joint wear and tear inevitable?

So, I started prayerfully pondering these two questions while running. My spirit was calmed instantly after the word RECOVERY jumped out at me.

We have to take time to be proactive in our healing. In exercise, that means getting plenty of antioxidants (found in fruits and vegetables) to battle the free radicals that build up after strenuous exercise. That also means getting plenty of lean protein to help my muscles build back stronger after I've beaten them down. Recovery also means not beating the pavement 5-6 times per week but rather, cross-training 2-3 days per week with weights, swimming, biking, rowing, etc to insure I'm allowing my run specific muscle fibers that are most used in that movement pattern time to repair. It also means, and this is my weak spot, getting plenty of sleep each night in order to achieve proper hormonal balance to encourage healthy HGH (human growth hormone) levels.

If I can take care of myself and proactively recover after each workout, I feel my odds of being highly active in my older years are much greater.

Whether I've been physically, mentally, or spiritually stressed, I have to take time to proactively recover.

Songs of the Week

Deftones-"Risk"

B.o.B-"Magic"

Glee Cast-Jesse's Girl

Video of the Week

I may be the last person on earth to see this...but nonetheless it is really funny.

Bike situation and sodium freak out

So much for hanging onto my road bike for another season...had someone make me a full price offer on it...so I sold it. Good news is that I'm in no rush to pick up a new one. I'm just going to continue rolling through craigslist in hopes of finding a great tri bike someone is ready to part with. Most of these triathlon folks regularly upgraded their bikes...so I'm hopefully I'll find something by next Spring.

Until then, I'll just have to put my spinners to good use.

I read an article about how sodium levels should actually be almost double what the RDA projects them at. I'm not sure I buy it, but it does have me thinking...is my sodium too low? This article went on to say that most people need to hit between 2800 mg-4000 mg daily or else you suffer side effects both from being below 2800 mg or above 4000 mg.

I'm going to start tracking my sodium intake in order to see if that might be a problem. I've been having problems with muscle spasms and extreme dry eyes, so I'm curious as to whether or not there is a correlation.

Workout Plan

Sunday-7.5 mile run w/ John

Monday-Off

Tuesday-Weights Lower Body and Core

Wednesday-4.5 mile speed work run

Thursday (today)-Upper Body Weights

Friday-35 min non-stop swim (free style/breast stroke only)

Saturday-Off

Almost bought a new bike

I almost bought a new bike last week...but decided not to. Cervelo triathlon bike...really sweet. Still too afraid to go down that slippery slope I guess...that or dropping that much coin on a bike seems silly at this stage of the game.

Think I'll stick with the one I have for a little while longer. There is a lot of pride in passing people in races on an inferior cycle.

Weekend Highlights

• ate at Bodega Coast and had some tasty Tilapia Corn Tortilla tacos. Nice choice right around $10.
• ran 7 miles with John at an 8:33 overall pace
• had a client pool party Saturday (pictures coming soon to our Facebook page)
• went shoe shopping with Hayden for his first pair of running shoes. He went with the kid version of the Nike Free. His first day of school was today and his teacher commented on how she liked his shoes. His reply..."they make me really fast."

New Food from Facebook

I've noticed over the years that I feel best when I rotate the foods I eat every week or so. I, like most, tend to fall into a routine for snacks, breakfast, etc and stray away from trying new foods. If I'm eating the same thing for breakfast and snacks day in and day out, I'm not going to be able to operate at my optimum.

I started a contest on our Facebook page for our clients and friends to exchange healthy recipes. Kara and I are going to try a few recipes this week and I'm really excited because they all look really good. http://www.facebook.com/pages/BCS-Fitness/121349967880087?ref=ts

Here is my current meal/snack rotation...

Breakfast (variety needed)

-Wheaties Fuel w/ Cookies and Cream Muscle Milk Light, 1% milk

-Eggs, turkey sausage, grapes

-whole wheat sandwich round, almond butter, banana

Snacks

-raw cashews and orange

-Fage 0% w/ dried cranberries

-apple and boar's head turkey

-gluten free crackers and almond butter

-carrots and almond butter

-Premier Nutrition High Protein Bar and Blueberries

-Kefir Cherry Yogurt Smoothie

Meals

-Eating for Life Sloppy Joes and whole wheat sandwich rounds, green beans

-Buffalo Burger (no bun) with sliced and baked sweet potatoes, green beans

-Taco Salad w/ romaine lettuce, ground lean turkey, salsa, fage as sour cream, 4-5 crunched soy chips

-Lime Chicken Fajitas w/ corn tortillas, salsa, romaine lettuce, tomatoes

-whole wheat sandwich round w/ boar's head lean ham, 1/2 slice of reduced fat colby jack, cheese, romaine lettuce, frank red hot wing sauce and grapes

I ran Saturday morning for 8.5 miles at an average pace of 8:48...which is kinda slow. My favorite Nike running shoes are really starting to be uncomfortable to run in...so I ran in my other shoes that are about 3 oz heavier. It is amazing how big a difference 3 oz makes when you are tired.

I need to fit in two more runs (one short and one long) between now and Sunday as well as one swim. I'll lift Tuesday and Thursday as usual with John.

Music this week

I've been in a Deftones mood this past week, so here are two songs if you like drastic tempo changes and a decent amount of screaming...

Deftones-"Pink Maggot" from album White Pony

Deftones-"Pins and Needles" from album Deftones

I Wonder What's Next

So, after 5 months of training...I competed in my first (sprint) triathlon. I raced smart and hard and finished just one minute shy of my goal of 1:30 on the 300m swim, 16.1 mile bike, and 3.3 mile run. Despite coming in a tad short of my goal, I had a blast and would rank it as one of my favorite races of all time.

So now what?

I told myself (and my wife) that I wasn't going to spend a lot of money on triathlon until I knew if it was something I wanted to continue doing after this summer. My mind now starts to think of all the crap I can buy to gain a little speed. : ) So, now I start my wish list...

-Aerobars for my bike

-Faster cogs/crank for bike (already bought off Cowboy Jeff's bike)

-Wet suit (so I can keep swimming through the winter/fall)

-Triathlon seat post (for more aerodynamic positioning)

-new running shoes (mine are just about at their max mileage)

-Tri suit

I'm not sure if any of this stuff will actually make me faster. I'll have to start my research I guess.

So what's my next move? I'm not sure. I think I'm going to put about 40% of my energy into weight training, 40% of my energy into running, and 20% into swimming and biking. I'll likely not sign up for another triathlon until the Spring and will focus on preparing for running events for the Fall. Ken and I are thinking about signing up for a half-marathon in October. Ken and John are running their first full marathon in December/January...so I'm really tempted to join them. I'm just not sure I have the time to put in the weekly mileage I would need to safely run 26.2 miles.

I'm afraid if I stop swimming I will loss ground technically...so I'll likely continue one swim per week. I'd say I'm most proud of how far I've come in my swimming this summer...albeit at the expense of my running.

There is a part of me that thinks I'm not going to progress much more on the bike until I upgrade my bike. That part of me is probably wrong...so I'll likely keep pounding away over the Fall/Winter and re-evaluate in the Spring. I will say this, the only folks that were passing me at the race on Sunday where those with sweeter bikes. ; )

Rookie Mistakes

I learned many valuable lessons this past weekend about biking. Hopefully, my foolishness will serve to benefit others. After completing roughly 34 miles of a 36 mile ride, I had a blowout on the HWY 6 feeder road. I spent 30 minutes walking down the feeder (in cycling cleats) before getting picked up by Cowboy Jeff who finished ahead of me.

Lesson #1: Bring extra CO2 cartridges

I had one and wasted it trying to make a secure connection. Had I had another, I may have been able to put enough air in to make it another 2 miles at a slow speed.

Lesson #2: Always carry a cell phone with you.

Why I did not carry my phone with me I do not know. I don't have room on my bike, right now, for a phone...but I will certainly be investing in some sort of bike pouch to hold one.

Lesson #3: Learn how to change a bike tire

I had an extra tube...but had no clue what to do with it. By week's end...I will learn how to change a bike tire.

Meal Rotations

Here is what my meal rotation has been looking like...

-egg omelet with turkey bacon, avocado. and pinch of shredded cheese and Frank's Red Hot

-spinach and ground turkey enchiladas on low calorie tortillas, onions, enchilada sauce, shredded cheese (thanks Shelly!)

-Taco Salad (romaine lettuce, ground turkey, light Catalina dressing, crushed soy chips, avocado, fage 0% as sour cream

-Jason's Deli Salad bar (organic spinach leaves, tomatoes, alfalfa sprouts, carrots, kidney beans, chick peas, pinch of feta cheese, romaine lettuce, broccoli, splash of low calorie French dressing)

-Chicken Parmesan from Eating for Life and side salad

-Kashi Go Lean Berry Crunch Protein Cereal with 1 scoop of Cookies and Cream Muscle Milk, 1% organic milk, V8 Splash Pomegranate punch

-Broccoli Pizza (light on cheese topped with steamed broccoli and black olives.)

Snacks

-Boar's Head Turkey slices, gluten free Crunchmaster crackers, frank's red hot

-Fage 0% greek yogurt, wife's homemade granola mixed in

-Fat Free Cottage Cheese, dried cranberries, pinch of Kashi cereal

-Organic Apple and Almond Butter

-Grapes and raw cashews

-Banana, Agave Necter, and Almond Butter Sandwich on whole wheat bread

-Cookies and Cream Muscle Milk w/ 1% organic milk

Tunes to Try

The Killers-"This River is Wild"-upbeat song with lots of running references. (Alternative Rock)

Greg Laswell-"What a Day"-It's not my usual ear bleeding rock music...I know. Sometimes I like my music to relax me. This song is one of my favorites when I need to relax and focus during a workout. Laswell makes beautiful music and this song is one of his best. (Indie Rock)

EPMD-"You Gots to Chill"...for those moments when you..."gots to chill." (Old School Rap.)

Here's the video...it's awesome...

Should have taken my own advice

I should have taken my own advice today before my long swim. I ate lunch about 15 minutes before getting in the pool (as I was in a rush) and paid for it dearly. I really should have just had an apple about 30 min before workout and ate when I got home.

After about 800 meters, my stomach cramps became unbearable and I had to call it a day. Between sucking in so much water (because I'm not a great swimmer) and my lunch still sitting lazily in my belly I felt as if my stomach was about to explode.

John experienced the same thing after drinking an Ensure before his triathlon in Waco this last weekend. He pushed through his swim and bike and then puked during the first mile of the run. He certainly gets his man card punched for that one...I couldn't image running on a stomach as bloated and cramped as mine was today. Kudos sir.

I had to ad-lib a little bit this week with my training. Here's how it's shaking out...

Sunday-7.5 mile run with Ken at 8:25 average pace per mile.

Monday-OFF

Tuesday-Weights with John (upper body and core)

Tuesday Night-2 hours of pool volleyball. Our 30 yr and older team dominated...first ever perfect game defeating the young bucks 15-0. I really don't consider pool volleyball a workout...it was fun though.

Wednesday- 30 mile bike ride. Cadence monitoring to stay between 80-95 rpm. Time was around 1 hr 20 min.

Thursday-4 sets of barbell squats and ring dips with John @ 10 reps per set.

Thursday pt 2: 800 meters of swimming

Friday-Bike to Run transition (practice getting shoes, helmet off and on...2 mile bike to 1 mile run x 3)

Saturday-OFF

(Previous) Week in Review

With 2 weeks away from our first triathlon, Cowboy Jeff and I are starting to get our game faces on. My routine looked like this last week...

Monday: Off

Tuesday Morning: 30 min full body circuit workout in gym

Tuesday Afternoon: 300 meters x 3, 100 meters x 5, 25 meters x 5 all for time at pool

Wednesday: 2 mile sprints on spinner x 3

Thursday Morning: 30 min full body circuit in weight room

Thursday Evening: 300 meters x 4 plus 20-30 minutes of 25 meter technique laps at pool

Friday: Off

Sat: Off

Sun: 7.5 mile run with Ken. 8:25 average pace per mile.

This week, I have some very specific objective

• one long bike ride (25 miles plus) and one 16 mile bike ride (same as actual triathlon distance)
• one swim workout at roughly 1000 meters
• two short runs (less than 5 miles each)
• two days of weight room (compound and isolations)

I'm starting to get a little nervous about the race. Not really the race itself, but all of the little details that go into the race. First, the race starts at 6:45a and we need to arrive at least an hour prior to the race to get our transitions ready. Unlike other races that I have done, that were just running events, I have a trunk full of stuff I'll have to bring with me...

• swim goggles
• swim cap
• swim shorts
• watch
• cycling cleats
• helmet
• sunglasses
• GU (energy gel)
• 2 water bottles
• bike
• bike pump
• towel
• running shoes
• Garmin watch
• sweat band or hat
• racing belt/bib holder

All that and I probably forgot something. ; )

Case of the Mondays Vol.3

It's time to survey my week and reflect on where I've been and where I'm going...

Where I've Been

• I've been dedicating more time to swimming and seeing progress. I'm still trying to work through some problems with my breathing technique on the freestyle swim. I still feel like I'm about to drown after 100-150 meters...that's not a good thing.
• I didn't run at all last week in order to get in extra swims. Yikes!
• Food has been great, tried a few new dishes this weekend that I'll share more detail on later.
• Was able to back off my 5 Hour Energy habit a bit this weekend...I only had half a bottle on Sat and half a bottle on Sun. Normally I'd have a full bottle each day.
• Weights on Tuesday and Thursday's as usual...went heavy and felt good.

Where I'm Going

• I'm meeting Cowboy Jeff to swim both Tuesday and Thursday of this week and will continue to try to work through my breathing issues.
• My goal is to put in 40 miles on the bike this week in anyway I can get it. Even if I have to do 2-3 mile sprints a couple of times a day...I'm going to get 40 miles by Saturday.
• Weights as usual on Tuesday and Thursday with John.
• Running on Monday and Saturday between 5-8 miles.
• Off Friday and Wednesday with the exception of cycling.

Meal Rotations

-Turkey spaghetti with rice (gluten free) noodles with side salad, carrots, hint of italian dressing

-Chick peas, seasoned couscous and quinoa (pre-made HEB brand), red peppers, broccoli, and pinch of dried cranberries

-Taco salad (ground seasoned turkey, romaine lettuce, salsa, fage 0% as sour cream, tomatoes, avocado, no cheese this time.

-Egg sandwich on sandwich rounds (2 sandwich rounds, 4 eggs scrambled in microwave, 1/2 slice of cheese melted, frank's red hot sauce, with side of grape tomatoes.

-Grilled Buffalo Burger on 100 calorie sandwich round, avocado, mustard, romaine lettuce, 1/2 slice of colby jack cheese and sliced and baked sweet potatoes pieces.

Snack Rotation

-Raw cashews and Strawberry Kefir yogurt smoothie

-Premier Nutrition Protein bar and grapes

-Boar's head turkey, gluten free crunchmaster crackers, frank's red hot to dip, and apple

-cayenne almonds and 1% organic milk

-natural peanut butter, banana, and agave nectar sandwich on sandwich round

-HEB energy nuggets and grape tomatoes

-Fage 0% Greek yogurt, dried cranberries, pinch of wheaties fuel on top

-Fat free cottage cheese, dried cranberries, pinch of wheaties fuel on top

I'll be listening to...

Switchfoot "The Sound"-their live show is 100% times better than their studio albums. Jon Foreman is one of my all time favorite musicians.

My Chemical Romance "The Ghost of You" -dramatic temp changes...great for intervals! Are they considered Emo? I hope not...I never really got into that genre of music.

Clairmont "Dear to the One"-great local band, great guys...one of my favorite Pandora channels. Another great song with nice changes in tempo.

Motivation 101

Motivation

It is really easy to be motivated when you are working towards something. I've realized this more than ever over the last year as I've started participating in formal race events (5K, half marathon, triathlon.)

I've exercised for pure pleasure for years...just exercising because I enjoyed it...which is a pretty darn good reason to workout.

Between 17-24 yrs old I weighted between 210lbs-215lbs. I wasn't significantly overweight...but wanted to drop weight for the sake of vanity.I started eating well and working out more intensely and brought my weight down to a range of 180-190lbs and have maintained that ever since.

The point is this, I've exercised for years and only for a brief period have I explored some form of deeper goal oriented training. Training for the half marathon this last year and the triathlon currently has helped me recapture a since of purpose and motivation that i haven't experienced since my 25-30lbs weight loss years ago. All areas of my fitness routine now have purpose...

Weight Lifting: to prevent me from getting injured, build lower body power and explosiveness and yes...still a little for the sake of vanity...although I don't like to admit that.

Swim: the weak spot in my training...may be the shortest part of a triathlon...but given that it's first could really defeat me mentally. Great cross training that takes stress off my joints that the running and cycling puts on. I'd be really tempted to quit swimming all together if it wasn't part of triathlon...man swimming is hard for me. I'm learning perseverance.

Bike: This is where I get to put my experience in strength training to use. Longest part of the race and best opportunity to make up time. Going fast on a road bike is a lot of fun!

Run: Most enjoyable part of my training aside from the weights. It's the last phase of the tri...so there is a lot of motivation to push. Again, going fast is fun.

Mental/Spiritual/Head Games: These take place in all four of the disciplines I train in. I get the opportunity to examine my character, my temptations, and my tendencies in the stressful situations that I put myself in. I learn about where I need God and where I fall short within my own strengths. Not in a cheesy sort of "I need God to go faster or perform better" sort of way...rather an "I need God to work on what goes on in my mind and in my heart when life gets tough. These character lessons, I hope, have helped me become a better man.

Food: It's so much easier to maintain healthier eating habits when your body is being put to the test a couple of times a week. If I get crazy and eat poorly Saturday night, my Sunday morning bike or run will be miserable and I may get left behind by my bike/run buddies. Not only will I not perform well...but I will likely be miserable for that 1.5-2 hours.

The Wednesday-Friday Review

Here's the Wednesday-Friday update on food and workouts...

Meal rotation for second half of week

-taco salad (romaine lettuce, ground lean beef, avocado slices, salsa, tomatoes fage 0% as sour cream)

-Turkey Sandwich (whole wheat bread, romaine lettuce, frank's red hot wing sauce, double serving boar's head turkey, 1/2 slice of colby jack cheese, grapes.)

-Beef Fajitas (2 tortillas, beef skirt steak, onions, pico, avocado, pinch of shredded cheese)

Snack rotations for second half of week

-Raw cashews and handful of grape tomatoes

-Premier nutrition protein bar and grapes

-fat free cottage cheese, dried cranberries, and pinch of wheaties fuel for texture and V8 fusion

-Kefir yogurt smoothie and gala apple

-string cheese and curry cashews

Breakfast rotation for second half of week

-whole wheat bread, banana, agave nectar, natural peanut butter

-Wheaties Fuel, Syntha 6 protein powder, 1% milk, 8 oz glass of simply orange

Getting an average of 5-6 hours of sleep each night is making my workouts a real challenge. Knowing this, I've ditched the idea of any "lone ranger" workouts until I start sleeping better. Having someone there to push me and keep me accountable is even more valuable than before.

I went swimming with Cowboy Jeff, and John Wednesday. It was really difficult getting back into swimming after a week off. My confidence is lowest in the swim...so I'm going to need to get in a couple of swims each week until the race. It may not improve my overall time THAT much...but I think it will do wonders for my confidence and easing my nerves.

Thursday was a 30 min weight room quickie workout with pyramid sets of the following...

-Dumbbell shrug burn outs at 65lbs, 60lbs, 55lbs, 50lbs, 45lbs, 40lbs, 35lbs, 30lbs, 25lbs, 20lbs x 2

-Dumbbell curl pyramid at 50lbs, 45lbs, 40lbs, 35lbs, 30lbs, 25lbs, 20lbs, 15lbs, 10lbs, 5lbs x 2

-Cable Tri Ext pyramid at 22.5lbs, 25lbs, 27.5lbs, 30lbs, 32.5lbs, 35lbs, 37.5lbs x 2

Friday, I went out after the kids went to bed and did roughly 8 miles on the bike in the form of 1/2 mile sprints. This was a lot of fun...and I got to practice getting on and off the bike and getting more comfortable with the new clipless pedals.

I followed up the ride with T2 (2nd transition area from bike to run) practice and a 2 mile run. I worked on getting off the bike, getting cycling shoes and helmet off and running shoes and cap on. The 2 mile run was complete in 15:25.

I'm taking Saturday off and hitting the road with Ken and John Sunday morning for a 5-6 mile run followed by either a swim or a ride...depending on what everyone's up for.

Songs to Download

(Rock) Linkin Park-"Papercut" I loved this song in college...first song off their first album Hybrid Theory. Great temp and lot of lines in the song that spin well into a racing environment.

(Hip Hop) T.I -"Bring em Out" When you need to "bring em out"...go with this one.

(Classic Rock)-Kiss "Shrutter" -One of my favorite Kiss songs. Once you settle into a rhythm...this will help you maintain tempo.

Case of the Mondays Vol.2

I've really enjoyed my last couple of workouts. I took Friday and Saturday off as we had a busy weekend with friends over for 4th of July.

Sunday morning (7/4) I did a 15 mile bike ride followed by a 5K run for time. John and I did both in 1:20. We transitioned fairly leisurely...so that hurt our time a bit. John helped me out quite a bit on the bike (and the run) and pointed out a few technical errors that I can correct to improve my time.

Monday (7/5) I went into active recovery mode and just did upper body torso and core weight training between appointments.

-4 sets of cable oblique crunch @ 40lbs x 20 reps each side

-75 reverse crunches

-75 barbell good mornings @ 45lbs

-3 sets of high cable crossover @ 30lbs/35lbs

-3 sets of neutral cable crossover @ 35lbs

Tuesday (7/6) it was lower body...

-4 sets of crazy quads (14 positive followed by 7 partner assisted negative reps for 21 reps total @ 95lbs-135lbs

-4 sets of crazy hams (14 positive followed by 7 partner assisted negative reps for 21 reps total @ 50lbs-60lbs

Wednesday (7/7) is a swim workout at Bryan Aquatics. Workout will likely be around 1200-1500 meters of drill work and sprints. Will likely be about an 1:30 min workout.

I've started a creatine cycle this past week as I get ready for a heavy month of training prior to the race in August. I'm hoping some increases on the anaerobic side of things will help me on the bike.

I try to do a creatine cycle (that usually last about 6-8 weeks) every year to get a little performance boost. Through my own experience, I notice very little benefit to taking creatine on a regular basis, so I just to annual or bi-annual cycles. The first 5 days, I take the supplement 4 times a day and drink tons and tons of water. After the load phase, you cut back to just one serving per day. It's amazing how well creatine works, the biggest draw back is the constant bloated feeling that usually accompanies a creatine cycle.

Monday song download suggestions

I had these on my last workout playlist. I'll probably never do a bike ride with my iPod again due to the distractions with the cords...but nevertheless...

-Bassnectar "Cozza Frenzy (Mega Bass remix)"

-Public Enemy "Brother's Gonna Work It Out"...great lead out song...and yes it is spelled "brother" and not "brotha"

-Bloc Party "One Month Off"...very high tempo for high cadence work.

End of Week Summary Vol. 1

Three things made me feel a little on the old side this week. (1) My sons are into Transformers and were watching the 25 year Anniversary Edition of the Transformer cartoon. I remember those cartoons...has it really been 25 years? (2) Ralph Macchio turns 50 next year, he's the Karate Kid...how can the kid be 49? (3) I quoted a line from the movie Office Space to one of our college aged trainers and he had never seen the movie and wasn't sure he's every even heard of it.

Nevertheless, I embrace all that life is...past, present, and future. I hope to live more in the present and less in the past or the future. Whatever is now (W.I.N.)

Workouts

I tried to stay as close to my week's workout plan as possible. Cowboy Jeff and I ran and biked Monday night, I lifted on both Tuesday and Thursday with John and missed my swim on Tuesday due to a busy afternoon schedule.

I've got a sprint triathlon coming up and I'm really fighting the desire to put in a lot of miles running. The focus needs to be a little more on biking and swimming. I feel like my strength is my run, my weakness is the swim, and I have a lot of potential with the bike. So, my weekend plan is to bike Sunday and then swim Saturday.

Our greatest gains come by way of our deficiencies.

Weekly song download recommendation

Weezer-"Represent" think of it like a modern day "Eye of the Tiger"

Glee Cast-"Don't Stop Believin" ...may have just lost my "man card" with this pick...but it's a really good take on a great Journey song.

Metallica "Sad But True" ...may get my "man card" back with this one.

Case of the Mondays Vol. 1

I've decided to follow Ringo's advise and "get by with a little help from my friends" this week for workouts. I'm sure that song is talking about some sort of drug reference...but we'll take it at face value.

I sent about 10 text out last night trying to round up workout partners for the week. Being low on sleep, it's going to be tough to get in 4-5 solid workouts without accountability and the responsibility to meet these folks for workouts. Sleep is very valuable stuff around our house. Here is my plan...

Monday-Run/Bike (900p tonight)

Tuesday pt 1-Weights (815a between appointments)

Tuesday pt 2-Swim (1230p)

Wed-Off

Thursday-Weights (815a)

Friday-Bike (12:00p)

Sat pt 1-Run (530a)

Sat pt 2-Swim (630a)

Sun-Off

Meal Rotations for the Week

This will be a little tricky this week because folks at our church are cooking us meals 3 nights this week...which is an awesome blessing. We've already had 3 meals made for us and they were all super healthy (chicken, salad, beans, potatoes, etc.) I think people are scared to bring us anything but chicken and veggies...go figure. ; )

If we end up with leftovers, they will become our lunches for the week.

Snack Rotations

Premier nutrition protein bar (picked up at Sam's, really tasty...30 grams of protein and 270 cal.) and banana.

Fage Greek Yogurt 0%, cranberries

Boar's Head Turkey, Gluten Free Crackers, Mango

Grass-fed beef (no nitrate) hot dogs by Applegate (yummy) toped with mustard, frank's red hot, no bun. Gala apple

HEB Energy nuggets and apple

Cashews and 2% string cheese and mango.

Syntha 6 Protein Shake

*I also have started supplementing my lunch and afternoon snack with 1/2 of a 5 Hour energy.

Back at it!

I'm back! I took a short break last week as we welcomed our 4th little bundle of joy into our lives. Baby girl Ellie was born last Thursday, she weighed in at 6lbs 15oz and 19 inches long.

I'm trying to brainstorm a few ways to tweak my workout schedule as we adjust to disrupted sleep. I was able to workout Monday and Tuesday this week getting in about an 1.5 hours of weight training on Monday and then an 8 mile run on Tuesday. I took Wed and Thurs off as things have been a little hectic with Ellie.

Welcoming new life into the world makes me ponder lots of different things and ideas. I won't bore you with the laundry list of thoughts swirling through my head...but will share some of my thoughts relative to my fitness and nutrition.

I've thought a lot about my training regiment and what my children will learn as they watch what I do. Here is a quick list of some of the thoughts I've had...

1) I hope they learn what it means to commit to something. If we don't choose to show the younger generations what commitment looks like...how will they know how to commit themselves to something. In the world of "actions speak louder than words," our getting out of bed and pursuing something that challenges us (like exercise) sets a powerful example for those around us.

2) Believing vs. Following

I can tell someone the importance of eating broccoli, but if I'm not willing to follow my own advise and actually eat it there will likely be very little impact. If I believe I should be exercising but just sit around the house, those around me only see belief and not action.

I really have wrestled with the believe vs. follow paradox on a spiritual level as well over the past few weeks. I asked myself, "do I live my life as if I just believe in God...or do I follow Him as He guides me through His plans for the bigger picture of life...whether I like them or not."

When it's all said and done, my offspring will benefit very little if my actions don't speak louder than my words...if I just believe in what's right and not actively follow that which is right.

3) I hope to show my children that they have the potential to be strong, fast, fearless and courageous.

I've learned what this looks like through the example of one of my trainers at BCS Fitness. Trainer Linda has brought her children to her workouts at the gym, as well as local races, for the past few years. In doing so, they have been able to see their mom be fast, be strong, be fearless and be courageous. Her oldest child ,who's 10, has started to run most of these events with her. He now knows what it's like to go beyond what he thinks he is capable of. That is a powerful legacy Linda has been able to impart to her offspring. I hope to do the same.

This fitness stuff is character building! I've been exercising for the last 16 years and only the last two years have I truly seen what fitness SHOULD be about. Our character and the condition of our soul can be revealed if we allow it.

Fitness for the sake of vanity is shallow and empty.

Baby and Blogging Break

As many of you already know, my wife and I are expecting our little girl to be born this Thursday. It's a C-Section...so we're fairly certain that will be the day.

My goal is to push push push to get our family to-do's, gym to-do's, and my personal workouts taken care of by Wednesday night. Thus, I'm signing off my blog for the remainder of the week so I can dedicate myself to pressing 5 days of to-do's into 3 days.

Have an awesome week everyone! I'll update everyone this weekend. C-Section is scheduled bright and early Thursday morning, your prayers are appreciated! -Brad

Triple Threat Thursday

I knew after Sunday's run, I'd need to have some sort of "redemption run" before next Sunday. I had my chance this Thursday as I wedged in a 5K between weights and spinning...

Weights-Set 1: warm up set of Frontal Squats (15 reps @ 65lbs)

Set 2: Frontal Squats at 85lbs @ 10 reps

Set 3: Frontal Squats at 95lbs @ 10 reps

Set 4: Frontal Squats at 115lbs @ 10reps

Set 5: Frontal Squats at 135lbs @ 15reps 

Set 1-4: Reverse Swiss Bench Crunch (The Brad Pitt) @ 20 reps each

Set 1-4: Strapped barbell core twist @ 20lbs for 40 reps each set

Run: 5K @ 8:14 average pace per mile, 24:42 overall 

Cycle: 55 min "Spinervals 34.0" workout for Max Lactic Acid Threshold on cycle. 

Meal Rotation

• Eating for Life Turkey Spaghetti w/ Romaine Salad, pinch of feta cheese and honey mustard dressing
• Subway sandwich-all vegetables possible except onions, turkey, no cheese, no chips, no cookie.
• Turkey Chili w/ side salad
• Breakfast for Dinner NIght: 4 eggs scrambled, avocado, no nitrate turkey bacon, pinch of shredded cheese
• Chicken fajitas on the grill, corn tortillas, red peppers, green peppers, fage as sour cream.

Snack Rotation

• Almonds and 2% Cheese stick
• Fage 0%, Flax Seed, Cranberries
• Syntha 6 Protein Shake
• HEB Energy Nuggets and apple
• Zone Perfect Nutrition bars (convenience snack) 
• Cashews and Orange
• Whole Wheat Sandwich round, almond butter, agave nector 

Breakfast Rotation

• whole wheat sandwich round, almond butter, agave nector
• wheaties fuel, syntha 6, skim milk
• eggs, frank's red hot, turkey bacon, avocado

Here is how training broke down this week...

Sunday-Long run 

Monday-Off

Tuesday-Upper Body Weights

Wednesday-Swimming workout 

Thursday- Lower body weights and core work, short run, cycling

Friday-Off

Sat-Swimming workout

Cowboy Jeff and I registered for the Pioneer Power Triathlon in Denton, TX on August 8th. 300m swim, 16.1 mile bike, and 3.1 mile run. Can't wait! 

What Sunday's "Survival Run" Taught Me About Myself

I learned a lot about myself this Sunday on our 10 mile run. What started off as a great run quickly turned into a potential train wreck. Here is how it went down...

Mile 1: paced at 8:05 per mile...felt good

Mile 2: paced at 8:08 per mile...still feeling pretty good

Mile 3: paced at 8:22 per mile...starting to see the upper register heart rate

Mile 4: paced at 8:34 per mile...heart rate steady at 175 bpm...which is too high...I like to stay around 165 bpm on longer runs.

Mile 5: paced at 8:50 per mile...wheels starting to come off...heart rate 175-179 bpm and perceived exertion is way up there. I almost threw up twice.

Miles 6-8: paced at 9:37 per mile... heart rate is now off the chain at 180-190 bpm. I'm only 31...so you can figure my estimated max heart rate is only 189. Almost threw up 2-3 times between miles 6-8. 

This is where God started teaching me about myself. My first temptation was to stop. Ken even asked me, near mile 7, if I needed to stop. I really had to fight to keep going. My lack of time in high humidity was really making my breathing difficult. Seeing average paces of 9:40, 9:58, 10:05, etc on my Garmin became really frustrating. 

My next move was to pull my headphones out and start listening to my breathing in hopes of establishing rhythm. This brought my heart rate down to around 178...music can ramp up your heart rate if it's fast and heavy. I also started praying for God to show me something about myself in my struggles. I tell my clients all the time, your character will start to show under stress, strain, and suffering...this is true in life and in exercise.  Exercise is a great way to reveal character and what is buried deep at your core. So as I prayed over that 20-25 minute period, I learned about a few character flaws...

1. I wanted to make excuses. I tried to give myself "an out" due to the humidity, the fact we started to0 fast, my asthma, etc. If I was willing to make excuses then...I'd be willing to make excuses when life became challenging. I just had to put on my armor and go to battle against the excuses.

2. I wanted to complain. I started to yell out to Ken, who was about a block ahead of me, "this sucks dude" but I didn't. However, I was quickly reminded that complaining would not make things any easier. Again...if I do it on a 10 mile run that would be over in less than 90 min...I'd do it day in day out when the stresses of life are present. 

3. I wanted to break a commitment I made.  I told myself that whatever happens and however bad my pace gets, I am not stopping. I thought about stopping 1-2 times when my heart rate was reaching 190 bpm. I needed the character victory, so with God's blessing, I kept pressing on. I can't remember the last time I stopped on a long run...but I was really close that day. 

Mile 9-9.9: somehow pulled out a 8:35 aver pace on the last miles plus. Maybe it was a second wind...who knows. 

So, I finished the run at an average pace of 8:56...which was really sad compared to the 8:15 and 8:20 we were putting up on 7 and 8 miles runs in the month of May. However, I am extremely grateful to be able to learn and work on the parts of my character that break down under stress.

If you don't take yourself to that place in your workout, where you are tempted by "the dark side" of your personality...I'd highly recommend it. You will be better for it...trust me! 

Last Four Workouts

Here is the quick run down on workouts Thursday-Sunday

Thursday

Burn out sets of barbell squats @ 225lbs

15 sec break

Burn out set of barbell squats @ 225lbs 

Burn out set of kettle bell sit-ups @ 26.5lbs

15 sec break

Burn out set of Kettle bell sit ups @ 26.5lbs

Burn out set of barbell calf raise @ 225lbs

15 sec break

Burn out set of barbell calf raises @ 225lbs

Burn out set of cable hyperextension @ 15lbs

15 sec break

Burn out set of cable byperextension @ 15lbs

John and I were killing it on these sets. Most sets went between 15reps and 20 reps. The calf raise was the exception, due to the limit range of motion of the calf...we kept at 40 reps + on those. 

Friday Part 1

12 Mile Cycle followed by 5K run (time 59 minutes) 

 The goal was to keep in high gears. My legs felt like logs after getting off the bike...but that's a really important thing to learn to work through. 

Friday Part 2

John, Cowboy Jeff, and I had swim training at Bryan aquatics with Shellie. Here is what i remember doing ( I may have blocked some of the more painful parts out...)

4 No breathers (see how far you can go across the 25 meter pool without getting air, helps build lung capacity)

2 100 meter sprints

50 meter swim w/ bilateral breathing every 3rd stroke

50 meter swim w/ bilateral breathing every 5th stroke

50 meter swim w/ bilateral breathing every 7th stroke

50 meter swim w/ bilateral breathing every 9th stroke

2 More No Breathers

 50 meter Twist Drill Practice (getting head to stay stable while core twist right and left)

I was going to include the "Sunday Survival Run" but I'll update you all on that joyous occasion tomorrow. Have a great day everyone! 

Tuesday Quick Update

Tuesday's Food:

500a-Wheaties, Syntha 6, skim milk

745a-Apple

900a-4 energy nuggets, 8oz glass of 1% organic chocolate milk

1200p-4 eggs scrambled, avocado, salsa, cayenne pepper and simple potatoes in bowl (mixed together) and grapes

300p- (1/2) 5 Hour energy, curry cashews, 2% string cheese, apple

645p-lean taco salad (romaine lettuce, lean ground beef, pinch of colby jack, salsa, avocado, fage as sour cream)

1000p-Fage 0% w/ cranberries

Had two workouts today...

Part 1: Weights with John

Burn out Dumbbell Shoulder Press @ 45lbs

(15 sec rest)

Burn out DB Shoulder press @ 45lbs

Burn out Pull Ups (body weight 180lbs)

(15 sec rest)

Burn out Pull Ups (body weight 180lbs)

Burn out weighted vertical dips @ 60lbs (plus 180lbs body weight)

(15 sec rest)

Burn out weighted vertical dips @ 60lbs (plus 180lbs body weight)

Burn out barbell bench press @ 185lbs

(15 sec rest)

Burn out barbell bench press @ 185lbs

Burn out Military Press @ 50lbs

Burn out Pull Ups

Burn out Weighted Vertical dips @ 65lbs (plus 180lbs body weight)

Burn out Bench press @ 205lbs

Since we were doing burn out sets, we were not counting reps. Most sets fell between 3-10 reps per set. 

Part 2: Night Swim

My wife had a friend over, so I used the time to get in another swim workout before our 3rd lesson tomorrow. I did trainer Shellie's 800 meter workout again this evening. Things are getting more natural...still have to really concentrate on each little aspect of the stroke. Probably cut 15 min off the time it took to complete this workout compared to when I did it Sunday. 

Tomorrow it's 90 min of swimming...can't wait. 

5/30/10

Got up Sunday morning and ran 7.5 miles with Ken around 630a. I took a 2 week break from longer runs to get in some bike/swim time and really paid the price. The run was brutal...heart rate stayed between 171-190 the entire 7.5 miles. I finished at a 8:14 per mile pace...but it felt much more challenging than it should have. 

Once I finished the run, I hopped in the pool and did trainer Shellie's 800 meter swim workout.  I did extra sets on all the technique drills...so it was closer to a 1000 meter workout. After just over 2 hours of running and swimming I was pooped. 

My triathlon training is much like life...you may want to put a lot of yourself into one particular aspect (and maybe you get really good at that one thing) but the reality is that you have to be efficient and spread yourself amongst multiple causes (running, cycling, swimming, strength training, rest.) One is not more important than the other and, much to my initial surprise, there is only a little bit of carry over from sport to sport (i.e. you don't get better at running by swimming more.) 

Here is my training schedule for this week

Mon-Rest

Tues-Upper Body Strength Training

Wed-Core Training and Swimming

Thurs-Lower Body Strength Training

Fri-Cycling and Short Run

Sat-Rest

Sun-Long Run and Swimming 

Swim Lesson #2

Swim lesson #2 went down this Wednesday. I really wish the breathing was more natural for me. I made considerable stride in my technique...but now I'm thinking so much about breathing properly that my form falls apart at times. 

Nevertheless, it is really great to be able to cross train between weight lifting, swimming, running, and cycling. Because I'm not doing the same thing 4-5 times a week I notice I really look forward to each and every workout. 

We swam Wednesday, lifted on Thursday, and today I'm going to knock out the "home workout" our trainer Shellie gave us. Here is how it goes...

2 x 25 meters catch up drill with pencil (working on arm technique) 

2 x 25 meters:  swim

2 x 25 meters: slide and glide drill with breathing work (position to side and work on getting head in correct position for side breathing)

 2x 25 meters:  swim -incorporating drills into swim

2 x 25 meters: slide and glide with breathing on every 3rd stroke 

2 x 25 meters:  swim drill incorporated

4 x 100 meters: quicker pass while maintaining form swim

1 x 100 meters: cool down swim

TOTAL: 800 yards

Swimming is frustrating because it's unfamiliar...but I love it and I can't wait to get better. 

Food

My food looked pretty typical this week. Eating for me is very much routine. I don't think much about it, I don't look to be entertained by it...I just do it because it's what my body needs. I set up meal and snack "rotations" early in the week. Doing this allows me to put my nutrition on cruise control. If my activity level increases significantly on a particular day...I just increase the quantity of the food I eat (2 chicken breast instead of 1, larger handful of almonds, etc.) 

Here are the meal rotations I used throughout the week...

Breakfast Rotation

1. Wheaties fuel w/ syntha 6 and skim milk w/ V8 Fusion

2. Whole wheat bread, almond butter, agave nectar sandwich w/ banana. 

3. Egg bowl (egg beaters, salsa, avocado, turkey bacon-no nitrate)

Snack Rotation

1. Fage 0% with cranberries

2. Cayenne Almonds, 2% String Cheese, Apple

3. Grapes, Curry Cashews

4. Smoothie King Immune Builder Shake

5. Carob Chips (taste like chocolate chips-60 chips gives you 5 grams of sugar), organic 1% chocolate milk

6. boar's head turkey, gluten free cracks, frank's red hot, banana 

7. Syntha 6 Protein Shake 

Meal Rotation

1. Eating for Life Enchiladas

2. Turkey Sandwich on whole wheat sandwich rounds, romaine lettuce, mustard, frank's red hot, grapes.

3. Chicken breast sandwich (baked chicken breast, frank's red hot WING sauce, romaine lettuce, 1/2 slice of colby jack cheese) squash 

4. Squash, grilled chicken breast with frank's wing sauce, green beans

5. Fuzzy's grilled shrimp corn tortilla taco, no garlic sauce, lettuce, tomatoes, cilantro, feta cheese.

6. Thin crust broccoli pizza (steamed broccoli on top of pizza) side of broccoli. 

Have a safe Memorial weekend everybody! 

-Brad

Thursday-Sunday Workouts

I really enjoyed training this week...especially swimming. Here is the breakdown...

Thursday Blitz Weights

Warm Up: Plyo JUmps x 10 reps and Barbell Squats @ 135lbs x 10 reps

Set #1: Plyo Box Jumps @ 24 inches x 10 reps and Barbell Squats @ 195lbs x 10 reps

Set #2: Plyo Box Jumps @ 24 inches x 10 reps and Barbell Squats @ 215lbs x 10 reps

Set #3: Plyo Box Jumps @ 24 inches x 10 reps and Barbell Squats @ 235lbs x 10 reps

Set #4: Plyo Box Jumps @ 24 inches x 10 reps and Barbell Squats @ 245lbs x 10 reps

Thursday Swimming

Cowboy Jeff and I practiced our drills in the pool Thursday night for about 30-40 minutes. 

Sunday Cycling 

CJ and I rode 28 miles and averaged 16 miles per hour. I think we would have averaged closer to 18 mph...but we got lost at one point and had some in-town driving early in our ride. 

I was most concerned about the seat wearing me down (did not get padded cycling shorts) but really wasn't bothered by that at all. My biggest issues was my eyes...they got seriously irritated from the wind. I got a cornea scratch on one eye about 5 years ago that never quite healed...so my eyes are really sensitive. I'm going to experiment with tinted tri-goggles for both the swim and the bike so I can get a complete seal around my eyes. My eyes have been an issue on both rides I've done so far. 

Saturday Food "Splurge Day" 

700a- 4 egg scrambled egg bowl, avocado, salsa, 3 turkey sausage links

945a-pre-soccer game: banana and raw cashews

1130a-we took Hayden out to the dining establishment of his choice since this Saturday was his last soccer game...he picked Double Dave's...

-2 cheese sticks, Salad with pinch of cheese, black olives, tomatoes, hint of  honey mustard dressing, 3 slices of black olive pizza on whole wheat crust and 50% cheese by request. 

-230p-sugar free Red Bull, apple

530p-Baked Zita from Biggest Loser cook book (carrots, italian seasoning, lean ground turkey, low sodium sauce, no yoke egg pasta noodles. )

930p-Gluten Free Bakery on Main Granola, Fat Free Cottage Cheese, cranberries

"Eating for Life Menu Day" Sunday Food

600a- Pre-Ride: (1/2) 5 Hour Energy, peanut butter sandwich on sandwich round.

930a-Post-Ride:Eating for Life pancakes w/ no syrup, grapes, organic chocolate milk

1230p-Lean ground beef taco salad from Eating for Life

200p-Curry Cashews, apple

530p-Orange and (1/2) No Nitrate Beef Hot dog (my snack...the kids dinner)

700p-Eating for Life Chicken Enchiladas, steamed green beans

1000p-Syntha 6 protein shake and (2) gala apples. 

First Swim Workout

We had our first workout at Bryan Aquatics tonight. I have to say...I really enjoyed it. We spent a lot of time (about an hour) tonight working on technique and swim specific drills. We enjoyed it so much that we stayed about 20-30 minutes after to work on our drills. 

The three of us (as well as clients Lisa and Niki who joined us)  improved significantly from our first practice swim to our final laps. John is the best swimmer of the three of us...he made everything look pretty effortless. Cowboy Jeff and I had a pretty sweet wind mill stroke thing going for a while, but corrected it towards the end. 

I am not a swimmer, but I'm really looking forward to adding another aspect to my fitness routine. 

On a side note...I almost wasn't able to find my Speedo "jammers" at Academy. I grabbed the last pair they had in my size. The only other option they had in my size would have been the skimpy ,as John would say, "euro trash" swim briefs. I guess today was my lucky day. 

Running and Monday Food

I desperately wanted to redeem my poor Friday run all weekend (8:54 average pace on 11 miles, down about 24 seconds per mile from last 11 mile run.) I decided to get up this morning and do my best on a 5-6 mile run. Ran 5.91 miles at an average pace of 8:04. It wasn't 11 miles...but felt good about how my body responded to the first 6. Last Friday I had trouble maintaining 8:40 per mile for the first 6. 

Cowboy Jeff, Trainer John and I have our first swim workout with ou

r trainer (Shellie) this Wednesday at 7pm. I've got my goggles, now i just need to get a pair of speedo jammers (long/tight swim trucks for swimming.) 

Just an FYI...Speedo jammers look like this...

Not this...

Monday Food

530a-1/2 5 hour energy and apple

630a-wheaties fuel, syntha 6, skim milk

930a-4 energy nuggets, 2 cuties

1245p-2 slices of broccoli pizza, side of broccoli, 

300p-raw cashews, 3 energy nuggets, apple

700p-Turkey sandwich on whole wheat sandwich rounds, 1/2 small avocado, mustard, frank's red hot, serving of natural Cheetos Puffs (kid's treat I fell for), Kefir yogurt probiotic smoothie

1000p-2 apples and (1) 2% string cheese

More excitement to come

I took this weekend off...so I don't have much to report. My little sister got married this weekend, so we spent the weekend in Marble Falls staying very busy. They had an awesome gym at the resort...but too busy to enjoy it.

 I had a long run Friday morning early before we left...but the humidity and being a little dehydrated when I got up made for a miserable run. I ran just over 11 miles at a 8:54 per mile pace. Right at 25 seconds slower per mile than last weeks 11 mile run. I'm going to be much more aggressive about my hydration the day before my outdoor exercise activities from here on out. I got lazy...and paid the price. 

"Gulp Gulp...drink some water"! -The Wiggles

Last week before serious cross training begins

I'm really excited about our triathlon training kicking off next week. My schedule will look like this...

Monday-Off

Tuesday-Upper body/Core Blitz

Wednesday-Swim Training 

Thursday-Lower Body/Core Blitz 

Friday-Run/Bike Training

Saturday-Off

Sunday-Long Run Day

Awesome right? 

Here is what this week looking like...

Tuesday

Buzzer Beaters

2 min burn out sets  of the following...

• Indo Push ups
• Free Motion Hammer Curls (15lbs)
• Dumbbell Back Adduction (25lbs)
• Tube triceps ext (heavy)
• Double Crunch 

Thursday

• Single leg press (155lbs-165lbs x 10 reps each leg x 4 sets)
• Leg Press Calf (155lbs-165lbs x 50 reps x 4 sets)
• Free Motion and Body Bar Good Mornings (40lbs x 15 reps x 4 sets)
• Incline Dumbbell Chest Press (50lbs x 10 reps x 4 sets)

530a-Syntha 6, Wheaties fuel, skim milk

900a-Crunchmaster Gluten Free Crackers, Boar's Head Turkey, frank's red hot, grapes

1230p-whole wheat sandwich rounds, avocado, franks' red hot, boar's head deli chicken

300p-fage 0%, cashews and cranberries

700p-vegetable/no pasta lasagna  and grapes

1000p-2% string cheese and apple

Bloody Heel and Monday

Ken and I ran Sunday morning. I made a huge mistake in my choice of socks. I usually run in very specific socks...this Sunday I grabbed the wrong socks and paid dearly. At mile 2, I felt a blister coming on the back of my heel. I continued on 9 more miles and had a really nasty raw spot on my achilles when done. It was so bad I couldn't put shoes on today...had to wear flippy floppies. 

We ran 11.18 miles and finished at an average pace of 8:29 per mile. I finished off my run with a 10 mile bike ride on the spinner just under 25 minutes taking it up a gear of tension every mile from 6-15. 

Monday Food

630a-Egg beater bowl, avocado, frank's red hot, apple

900a-fage 0% and cranberries

1100a-4 energy nuggets

1245p-leftover chicken fajitas, (2) whole wheat tortillas, fage as sour cream, yucatan guacamole, apple

300p-2% string cheese, dark chocolate banana chips, grapes

645p-2 turkey fork burgers, avocado, 1/2 slice of colby jack cheese, frank's red hot, 

2 cups broccoli

930p-strawberry Kefir probiotic smoothie

Ironman Friday

Our two boys have been really excited about the new Ironman movie coming out. I'm not sure why...it will be another 10 years before they can watch it (it's PG-13.) 

Anywho, Burger King is giving away Ironman 2 toys inside their version of the "happy meal." So...Kara and I decided to make two small boys dream come true and eat at Burger King Friday. 

Here is a picture of what I ate...

This was the healthiest thing I could come up with. I got a not-so nutritious grilled chicken salad (made with iceberg lettuce, 3 baby tomatoes and 4 very small carrots, and about 3 oz of grilled chicken.) I then got a whopper dry and tossed the bun and just had the all beef patty. 

All in all, I consumed roughly 350 calories including the honey mustard dressing I drizzled on. Needless to say, I had to toss back some cashews when

 I got home to pump up my afternoon calories. 

My meal was less than spectacular,

 but our two boys loved every minute of their Ironman Friday...

Friday Food

530a-4 energy nugguts, apple

700a-cheerios w/ syntha 6, skim milk, apple

930a-fage 0% and cranberries

1230p-Burger King meal (grilled chicken salad, all beef patty)

130p-Raw cashews and apple

330p-3 energy nuggets

630p-chicken fajitas (2 corn tortillas, grilled chicken, green peppers, onions, salsa) 

1000p-no nitrate turkey hot dog (no bun), avocado, 10 crunch master gluten free crackers

Overall, it was a pretty bad day for food...very little vegetables. No vegetables for breakfast, only 3 baby tomatoes, and 4 small carrots for lunch, and a few pepper slices for dinner. I don't count iceberg lettuce as a vegetable because it has very little nutritional value. My overall calories where fine...but the lack of veggies really hurt me. 

Weekend workout plans

Today Cowboy Jeff and I moved, what felt like, a 1,000 lbs desk (just kidding...it was probably more like 400lbs) upstairs. You laugh...but it was exhausting. Tomorrow, Ken and I are running 11 miles and then following that up with a 10 mile ride on the spinners. I'll update on how that went on Monday. 

Friend's Blog Has Me Thinking, Thursday Food/Workout

After reading a friend's blog, I've been thinking a lot about a statement I hear all too often, "I want to eat well, but I can't afford to eat well." In her blog, she mentioned that the average U.S citizen spends less than 10% of their income on food. For those of you that are curious...that is lower than any other country. 

We are the wealthiest country in the world, yet we are "forced" to buy processed junk because that's all we can afford. 

I wonder how our monthly car payments measure up to folks in other countries? Wonder is we have fatter savings accounts or better clothing than men and women abroad? I hope my children's generation will invest in their health(and their family's health) and not rapidly depreciating assets and temporary pleasures.

Anywho, I did a blitz lower body workout with John today. Here's how it went...

Thursday Workouts

Warm up: Single Leg Bench Lunges @ 10 reps per leg

Set #1: Single Leg Bench Lunge @ 10 reps per leg/30lbs

Set #2: 225lbs Calf Raise @ 25 reps

Set #3: SLBL 10 reps per leg @ 35lbs 

Set #4: 275lbs calf raise @ 25 reps

Set #5: SLBL 10 reps @ 40lbs

Set #6: 295lbs calf raise @ 25 reps

Set #7: SLBL 10 reps per leg @ 50lbs

Set #8: 295lbs calf raise @ 25 reps

Set #9: Free Mo Core Twist-10 reps each side at 20lbs

Set #10: Free Mo Core Twist-10 reps each side at 25lbs

Thursday Food

530a-Cheerios, syntha 6, skim milk

815a-apple

900a-2% string cheese, 12 oz organic chocolate milk

1200p-leftover corn tortilla, black bean, tomatoes, corn, fage 0% casserole meal (one of the sweet college students from our church made this for us so Kara and I wouldn't have to cook last night.) i also had a handful of black grapes.

230p-Oh Yeah protein bar and raw cashews, 2 cutie oranges

500p-4 energy nuggets and banana 

700p-Our small group from church is meeting for dinner...not sure what the plan is...I'll keep you posted. 

1000p-Boar's Head Turkey, Frank's red hot and apple

Sprint Tri Planning, Food, and Workout

Yesterday, I found a sprint triathlon in Waco that will be held in late July. It's roughly a 1/2 mile swim, 12 mile bike ride, and a 5K. I think this will be a good way to ease into the world of triathlons. Cowboy Jeff is down and I'm still waiting to hear back from two of our trainers (John and Linda) who might be going. The bike and the run don't bother me...it's the 1/2 mile swim that's the kicker! 

Still coordinating a time for swim lessons between the other guys. Hope to get everything straightened out this week. 

Tuesday Blitz workout

The goal was to get as many sets of 10 reps as possible in a 5 min time frame.

1. 65lbs Dumbbell Bench Press with Ring Push Ups (3 sets)

2. 30lbs Prison Curls and 45lbs weight dips (3 sets)

3. 115lbs T Bar Row and Hyperext (4 sets)

4. FreeMo Butterfly Sit Ups at 5lbs and FM Oblique Dips at 40lbs (2 sets)

Tuesday Food

530a-Syntha 6, Slim MIlk, Wheaties Fuel, 8 oz natural orange juice

830a-4 energy nuggets

900a-10 oz organic chocolate milk and raw cashews (post workout)

1100a-left over homemade fajitas (red peppers, green peppers, fage 0% as sour cream, yucatan guacamole, 2 whole wheat tortillas, chicken breast slices), 1 cutie

230p-Smoothie King Immune Builder and string cheese

400p-3 energy nuggets

700p-Homemade Tacos (lean ground beef, romaine lettuce, avocado slices, salsa, pinch of 2% shred cheese) will skip tortillas tonight as I had them for lunch today.

10:00p-Apple, syntha 6 shake

 

Sunday was the longest run I've had in a while...9.86 miles. The run was tough due to a slight strain just below my knee at about mile 5. It's the same little "tweak" that I had to work through this winter. Somehow, Ken and I managed a 8:23 per mile pace. I'm going to go back to my prehab routine this week and give it a little time to heal. My hope is that the combination of swimming, biking, and weight lifting this week will help my knee improve. 

Sunday Food

630a- half bottle of 5 Hour energy (pre-run), apple

700a-830a-mix of water and gatorade during run  (8 0z gatorade and 24 oz water)

900a-Wheaties Fuel, Syntha 6 protein, slim milk

1200p-thin crust/light cheese pizza with broccoli topping, side of broccoli, 2 cuties (long run day treat) 

200p-cutie orange

330p-peanut butter and banana sandwich, keifer probiotic yogurt smoothie

730p-Buffalo Burger, Salad (cucumbers, romaine, baby tomatoes, light honey mustard dressing)

1030p-grapes, gluten free crackers, string cheese 

Fuzzy's Tacos, Road Bike, Swimming Lessons, etc

About once a week, I try to get out and do my best to eat well at different dining establishments around town. It helps me better help our clients. I previously would rely on a local dining guide to steer clients in the right direction...but they don't always give the advise I would give in all situations.

Fuzzy Tacos?

I tried Fuzzy's Taco Shop yesterday just down the street from our house...man it was good. I tried to find specific caloric info on their website, but couldn't find anything. The calories seemed very reasonable to me...very clean and grease free. I had shrimp baja tacos which consisted of corn tortilla, lettuce, cilantro, tomatoes, feta cheese, and grilled shrimp. 

Road Bike Update 2.0

Still trying to decide about a road bike. I'm trying to find a legit-used road bike that will be a good fit for triathl

on training this next year. I don't want to spend much money, as I'm using my allowance money (yes, I'm 31 years old and have an allowance) that I've been saving since the end of last year. Big leisure expenses, like road bikes, fall outside our family budget. I guess I could get some pegs, take clients out for a spin every now and then and call it a "business expense."  ; ) We do have three spinners here at the gym...so I may use those this summer to train on until I can save up a bit more for a nicer bike.  I haven't had much luck in the used market thus far. 

Swimming Update

We located a swimming instructor who is willing to meet with us every couple of weeks to work on swimming technique...so I'm super pumped about that. Hopefully, John, Cowboy Jeff, and myself will be able to start our swim lessons next week...stay tuned! 

Thursday Food

700a-Egg beaters, avocado, no nitrate turkey bacon, frank's red hot

830a-apple

900a-organic chocolate milk

1130a-Baja shrimp tacos (see above ingredients)

330p-Fage 0%, dried cranberries, pinch of Fuel

630p-couple of raw cashews and 2% cheese stick while waiting to eat (like most of you...I'm hungry when I get home from work)

700p-Taco pita salad from Eating for Life (crispy whole wheat pita, lean ground beef, romaine lettuce, organic salsa, yucatan guacamole, fage as sour cream)

800p-small homemade brownie (friends over...didn't want to be rude...you know?) 

1100p-Apple and couple slices of boar's head turkey

Tuesday 4/27

Didn't get much sleep Monday night...so Tuesday was challenging. I was very impressed, despite my fatigue, i didn't hit the 5 hour energy. I've learned that energy levels can have peaks and valleys within a day and sometimes we just have to ride the really tough 30, 45, or 60 min stretches out and then all will be fine. 

Tuesday Workout

Burn out pull ups 

Set #1: 12

S#2: 7

S#3: 10

S#4:10

S#5: 10

S#6: 8

Burn out Decline Kettle Bell Push Ups

S#1: 15

S#2: 20

S#3: 14

S#4: 15

S#5: 13

S#6:12

Tuesday Food

700a-Smart Balance Peanut butter and banana sandwich on whole wheat bread. 

900a-organic chocolate milk (post workout) and 5 energy nuggets

1230p-leftover turkey fork burgers (2) avocado, 1/2 slice of colby jack cheese, mustard, 2 cuties,  2 cups broccoli 

200p-raw cashews and apple

330p-Smoothie King Immune Builder

700p-boneless skinless chicken, green bean, mushroom casserole 

1000p-syntha 6 protein shake 

Weekend Runs, Monday Food and a Picture of Fork Burger

I get a lot of questions about my fork burger. "What's a fork burger?" Well...it's a hamburger you eat with a fork, hence the fork burger. The bun (especially at restaurants) adds a lot of calories to the meal. Thus, you take the bun out and you cut calories down.

Saturday Run

I ran the SOS Ministries 5K this weekend with some of the BCS Fitness gang. The weather was great Saturday, yet the hills got the best of me...I finished with my slowest 5K time this year...23:45 average pace was 7:42. : (

Sunday Run

Sunday Ken and I hit the road again Sunday morning for a run. We backed our miles down a bit since we both had to be back (so our wives could go have their fun) at 900a. We ran 6.56 miles in 55 min at an 8:11 pace per mile. 

Monday Food

645a-Syntha 6 Protein, Wheaties Fuel, 1% milk, Cutie

1000a-raw cashews, 2 energy nuggets, 1 2% string cheese

12:45p-leftover taco salad (romaine lettuce, cucumbers, salsa, fage greek yogurt, avocado, lean ground beef, soy and flaxseed chip crumbs)

300p-Fage 0% greek yogurt, dried cranberries, 2 cuties

645p-3 small cilantro/mushroom turkey fork burgers from our sweet neighbors the Livingstons, mustard, avocado, frank's red hot, 1/2 slice of colby jack cheese. 

945p-raw cashews and 8oz glass of Keifer Probiotic Smootie (Cherry Flavor)

Thursday 4/22

John and I had an interesting discussion today, before our workout, about aging, testosterone, and regret. One of the (many) regrets from my pubescent years was not taking fitness and nutrition more seriously. I waited until my senior year in high school to get serious about working out and hated every minute of physical conditioning prior to that year. I viewed time in the weight room or on the track as a necessary evil that I had to endure if I wanted to play football, basketball, or baseball. 

Testosterone levels are extremely high in males between the age of 14 and 18 and I missed reaping the full benefits. I hope, if they are interested, my boys take advantage of those elevated test levels and hit the track and the weights hard when the time comes. I'd be a much better athlete today had I done so. 

Now that I'm almost 2 years into my 30's...I have to deal with the reality of slowly declining testosterone level from here on out. I guess that's a reason to work even harder!

Once John and I stopped crying about getting older...we had a testosterone boosting 20 min blitz workout...

Warm Up: 135lbs barbell bench press @ 10 reps and 7.5lbs Free Motion Lateral Back Cross @ 15 reps

Set #1: Bench Press: 225lbs x 6 reps and FM LAt Cross 10lbs each side x 15reps

Set #2: Bench Press: 225lbs x 5 reps and FM Lat Cross 10lbs x 15 reps

Set #3: Bench Press: 225lbs x 5 reps and FM LAt Cross 10lbs x 15reps

Set #4: Bench Press: 215lbs x 6 reps and FM Lat Cross 10lbs x 15 reps

Set # 5: Bench Press: 205lbs x 9 reps and FM Lat Cross 12.5lbs x 15reps

Thursday Food

515a-Smart Balance Peanut Butter and Banana Sandwich on whole wheat bread and 4 oz simply orange juice

900a-8 oz organic chocolate milk and handful of curry cashews (post workout)

1100a-Paleo Protein/Fruit Bar

1230p-2 cups broccoli, 2 turkey fork burgers, avocado, frank's red hot, mustard, half slice of 2% deli cheese

300p-Fage 0%, dried cranberries, red grapes

630p-Turkey Chili and Salad w/ avocado, salsa, fage, and baby tomatoes 

1000p-Boar's Head Turkey slices and Frank's red hot, 1 apple 

My weight is down a little lower than I'd like it to be (178lbs) but my body fat is down from 11.6% two weeks ago to 10.4% this week. I think I'm going to keep everything diet wise fairly constant and try to get one more weight training session in during the week. I think I'd be real happy if I fluctuated between 180lbs-184lbs and 8%-10% body fat.