Bringing in the New Year!

What a year 2009 has been, there have been many ups and downs, but overall it was a great year. Hopefully 2010 will bring an even better year, the economy turns around and people find jobs and keep their homes. Hopefully 2010 will bring health and fitness to all.
2009 was a great year for me and my family, we are blessed to have a wonderful daughter and everyday we spend with kendall is another great day I cherish. Personally, I was able to complete all the Goals I set for myself. I completed a half marathon which was goal #1, a Tri Goal #2, and finally the biggest of them all, the SA Rock N Roll Full marathon. Completing all three was a true sense of acccomplishment. I proved to myself that I can accomplish anything, and I am thankful for the support I received at home and for my training partners.
Another HUGE accomplishment this year was getting my wife to start working out. I was able to get her to workout a few times a week, and best of all get her to start running. She was able to run her first 5K, completing the whole thing, and then the true challenge was the Turkey Trot where she ran 5 Miles, the most she has ever ran. She did such a great job, and I was very proud of her.
This year we raised money for March of Dimes at the 1st Annual Workout-A-Ton.. We partnered up with CrossFit, Yoga Groove, Gold's gym and many others to bring everyone together and raise money for a charity that is important to my family. We raised over 2K in 2009 and I hope to raise more in 2010.
We finished Spartan camp in May, after a wonderful 3 months, and after June I started the Spartanettes which was originally geared for woman who just had babies, but we ended up having a few more that had not had babies, but wanted to get fit. The Spartanettes have been a fun project and I hope to continue working with them in 2010.
My goals for 2010 are going to be: 1) Half Marathon, 2) Couple of Triathalons, 3) A Destination Marathon and have my wife either run a half marathon or her first Tri (The Danskin). I also hope to lean out and reach my weight goal. 2010's Goals have already started as my wife and I are dieting together and with each others support we will be able to accomplish whatever goals we set for ourselves. The main goal we have for 2010 is to get closer to our families, hopefully get pregnant and good health for all.. I am excitted about the future and cant wait to get started.
Onward

On a Roll, Day 3.

The momentum is good, Day 3 today and day 2 was not bad. Actually, it has been relatively easy to change my eating habits. Girlie has done a great job of preparing our meals and simply tell me what to eat and when. So far so good. I plan on learning more and more so that I can help with the meal preparation and then it should be smooth sailing.
I have not weighed myself in fear of how much weight I gained over the break, but my wife has lost 3.5Lbs so far. Most of it was probably water from the weekend, so we will see when she loses another 2-3 lbs if this weight loss will sustain.
As for food, there is plenty to eat, I have the same breakfast everyday which is a lot of food, and normally we change up Lunch, and dinner. Yesterday for lunch I had chicken with broccoli and a pineapple. I continue to have my snacks and fruit later in the day. For dinner last night, we had 8oz of Turkey, Green Beans (from Bill Miller-The best around), toast and fruit. The fruit should not be eaten after 6, so my bad on that one.
The workouts have been going great, I went to the gym in the AM on Mon and Tuesday but did miss this morning. I am going at lunch for a quick 3 miler. Yesterday, we did 7X400's and weights along with abs.
Tomorrow is weight day again, and we are only doing weights so will go heavy. Looking forward to my weigh in tomorrow. The only problem tomorrow is that it is New year and we are going out to dinner, but I do hope to be good.. :) The real test is going to be this weekend, lets see what happens.
Onward

Day 1, so far so good..

Yesterday was day one of my "comeback".. Kicked off the day with a trip to the gym, and knocked out an easy 3 miles at a comfortable pace with some stretching. After my run, I rode at another easy pace on the stationary bike for 4 miles and a total of 10 minutes.
Throughout the day I ate my recommended dietary foods, below is a breakdown of my meal plan for day one.
AM-10 Grapes
1 Cup Skim Milk
1 Egg
1 Cup Shredded Bran Cereal
Lunch-Two Stuffed Egg Plant
3 Slices Pineapple
Snack-Pria Bar
Apple
Dinner: 8 oz Chicken
Two pieces of toast
2 cups of Broccoli
Tons and tons of water.. Overall I felt good and my energy levels were good. The eating was not bad at all and actually felt full and content. I did not get hungry at night, the fact that my fiber intake is up, that is very helpful since Fiber makes you feel full, and full longer.
Before Dinner last night, the wife and i went for a two mile run. I plan on doing two a days for most days, some of the Pm workouts will be working out with Wifey, this will motivate her, and for me it will be an easy workout. On to day two..
Onward.

The latest challenge after the Holidays

Well, the Holidays are here and gone, and time to pick it up a bit or a lot. During the Holidays we went to many christmas Parties and gatherings and it was hard to say no to all the delicious food and drinks. It was pretty cold most of the time, so the idea of going outside for a run or a workout was thrown out the window.
Yesterday, I realized how quickly you get out of shape and gaine weight. I had a hard time running 2 miles, and this is after being able to run in a marathon. The time is now, once again to step it up and not only challenge myself again, but most importantly tweak my diet. When dieting the most important thing is self discipline but also having a good support system around you. I have decided to lose 12lbs before Jan 24, 2009 which is going to be my next run, the 3M half marathon. The weight may be more or less depending on how much weight I actually did gain. My goal is a rock solid 185Lbs by race day.
In order to accomplish my goal, my wife Girlie and myself will be dieting or actually changing our eating habits. She previously completed the Quick Weight loss diet and really did well and enjoyed it since this diet is eating functional foods and getting plenty of veggies, fruits, starches and lean proteins. Today is Day 1, and so far so good. Breakfast was tasty and look forward to my lunch, snacks and dinner.
As for the workouts, I will be continuing my running routine, following the Hal Higdon Intermediate Half Marathon training and will be lifting weights, riding and swimming. The best results I have seen was during my Tri training. By shocking my body, i was dropping Lbs quickly safely and effectively. Lets see what my results will be this time around. I am hoping to not only lose the weight but also set a PR at the 3M with a time under 2:00 Hours which is a pace of 9:08 and this for me is a stretch..

Onward.

The hardest accomplishment I have Survived!

Well the SA marathon came and went. last week was my big marathon and I have to say, this was by far the Hardest mental and emotional thing I have ever done. I ate good the week of, drank plenty of fluids and was ready. The only pre-race change I would make was the pre-race dinner. I would have chosen Spaghetti over a very yummie Chicken Parmesean.

The day started and it was cool, the nerves were going and I was ready. We started at a great pace and by mile 13 we were rocking and at a 9:50ish pace.. Once we past the 13th mile it got a bit hot, but all was ok.

Once we got to mile 16, we actually stopped to stretch, and it was at that moment (The wheels came off).. Not only did the stop make my muscles tighter and I got tired and the race got that much tougher. At mile 18 I decided I was going to walk for every minute once I reached a new mile (Not really impacting my projected finish time). As I reached mile 19, I walked for one minute and that minute was the fastest minute of my life.

Once I hit mile 20, i started thinking that 6 miles was nothing and I would knock it out. Well I was wrong. The last 6 miles were extremely tough. It got to the point where I would literally walk for 40 meters and run for 50 and vice versa.

Finally when I reached mile 25 I got a burst of energy, but it was too late.. I got energy for about 100 meters and then had to walk. My pace slowed down a great deal from mile 13 to mile 24.25 and finally I got to mile 26. At this point, I gave it all I had, came around the turn and finished what i started 18 weeks ago.

Crossing that line was one of the most gratifiying things and accomplishments. It was such a relif, but unfortunately now I was in a lot of pain. I went ahead and got some snacks and got iced down by the staff at the course. Thank you to you volunteers.!

During the race, there were highs and there were lows. The highs happened when we passed the Alamo. The road got smaller and people were packed and cheering you on. The rush you get from having people cheer for you is incredible. Other highs were all the boys and girls giving you High Fives and the music.

The lows happened later in the race where it was a lot more secluded, the crowds got smaller and the music seemed so far in between. I hated running most of the last 10 miles, missed my family, and just wanted to quit. The temperature got very hot and humid and this made it tough. There were runners falling and paramedics were all over the place. I am fortunate I did not stop or need the paramedics.

All in all, I am glad I competed in my first Marathon, and after the race i swore I would never do another one. Monday, I said to myself I would think about it, and by mid week i wanted another one. Today was day 1 of my Half Marathon training on Jan 27th 2010.. Yep, and btw I am going to run chicago next year. I dont know when I will learn.

Congrats to my running buddy, Kinan and the Blackhawk ladies that ran their half: Ashley, Liz and CArrie.

The Final Stretch..

After 17 1/2 weeks of training, it is finally here. My first Marathon is this weekend at the ATT Rock N Roll marathon.. Yes, a full 26.2 miles are in my future on Monday. I am very nervous yet anxious to get this one under my belt. This will be the farthest and longest I will have ever run. Previously our training had us doing a 20 mile run and after the 20 miles I could not feel my legs, so I am looking forward to seeing what happens on Sunday. I definitely see an "Ice bath" after the race.
The road has been long and tough in training for this milestone. There were many many nights and mornings I did not want to get up or go run. Many nights I wanted to simply quit my training, but I fought through it all. It is amazing what you can accomplish with the proper training and nutrition. Lets see what happens this weekend.

Onward.

Beautiful Day for Camp!

We are on today, and we will be meeting at the Battlefield.. Today we are doing a group workout, concentrating on stamina. This will not be a high intensity workout, but will be challenging. See you tonight.

Great Monday Camp! Spartanette Challenge

Great job and great workout yesterday.. You all did fantastic, and I was very proud of each and everyone of you.. Special Congrats to Julie who was Top Spartanette for Squats and Burpees and Amy C who was our Push up Queen… Also, GREAT job to Laura who is relatively new and is coming along very nicely. Finally, welcome Kim, glad to have you and hope you stick this out with us. Below are your results for yesterdays average of exercises.. Remember you are competing only against yourself so next time we do the Spartanette Challenge, you will be competing against your time..

Name
Push ups
Squats
Burpees
Julie
44
67
26
Amy
56
64
23
Kim D
32
59
21
Girlie
35
53
17
Laura H
27
49
10


Finally, tomorrow we need to reschedule since Girlie has her end of month and has to work late. Are any of you interested in making Wed’s workout on Thursday? Please let me know if you are in and we can set something up.

Camp in the Rain today!

Get ready for a quick, fun and dry Dungeon workout.. We should be done in about 15 minutes today, not including the 8 minute "Dynamic" warm up.
See you TONIGHT!

I cant feel my legs

Yesterday was my final longest run before my Marathon, and ended up doing a little over 20 miles. the run did not seem that tough, but when we finished, I could not feel my legs. Today, I am sore and feel like I got hit by a truck. I cant imagine what my legs will feel like come race day, but I sure will be excited to finish this race. This has been such an experience to this point. to push my body to this limit, running 30-40 miles per week sure takes a toll on your body. There is a lot of commitment that goes into training for somethign like this. One day, I plan on training for a full blown out Ironman.
From now until Nov 15th, I do want to continue working on my core, conditioning, and incorporate a lot of cross training. I am also planning on stepping up the YOGA. If I could change anything to this point, I would have lifted more weights and would have done more plyometrics. I have not performed any plyometrics for a long time.
In addition to my workouts, right now is when i will be changing my diet. I hope and plan to eat clean most days, with maybe one cheat day. The Alchol needs to reduced if not completely gone from my routine.
So much to do, and such a short period of time.. I hope that I will be ready.

Make a Difference and Challenge yourself!

Thanksgiving is fast approaching, and so will be the second short session we are currently in. Thanksgiving is a very special day for us all, but not all families are as fortunate as we are. You can make a difference this Thanksgiving and also at the same time challenge yourself. This year, like the last 5, I will be running the Thanksgiving Turkey Trot 5 miler and this year I hope my wife will be joining me. I am very excited to be able to share this very special run with my wife, and then enjoy a fantastic Thanksgiving Dinner.
If you are interested and are going to be in town, please join us for the 2009 Turkey Trot. You can find details below:
http://www.thundercloud.com/index.php?option=com_content&view=article&id=44&Itemid=33

The new Session

The Spartanettes are under way... Yesterday was our first test, and the girls did great. Last night we did the first test, and altough it was a bit challenging for the girls, they all did great. By the end of this month, we will see nthing but improvement from the Girls, and all the times will drop dramatically.
I look forward to some dramatic results in the next 30 days.. Remember, commit yourself to two days per week, and you are all set.

Basics and Principles

For todays workout we are going to run a basic workout consisting of the principle workouts we will be performing. We have a few new ladies (Previous Spartans) that will be rejoining us and so the Test is going to be on Monday rathter than today.
We have a few new ladies that would benefit from a basic instructional basic workout to get a better understanding on what you will be doing so today is going to be very very basic. If you have been with us for a while, you may want to do a different workout, but feel free to come out today and join us.
Tomorrow, we will be going to YOGA at Gold's Gym Tech Ridge. If you are not a member, you can download a Free Week or I can give you one tomorrow. Let me know if you need a pass or feel free to download one from www.Goldsgym.com

The full fun begins on Monday, so make sure to stay hydrated and get plenty to eat. Before you begin next week, make sure to cover these basic "House keeping" items.

1) Stay hydrated, try and drink one gallon of water or more.
2) Eat, the worst thing you can do is not eat, but dont eat 30-45 minutes before your workout, or if you do, eat something lite. You dont want to show up to camp on a full stomach.
3) Stretch-Prior to coming out to camp, make sure that you have been stretching out. Do yoga, pilates or just stretch, but make sure you are stretching daily so that your muscles are ready to go when we kick off camp.
4) Make sure to purchase or bring your Heart Rate monitor. One of the most important things when out at camp is to make sure you elevate your heart so that you are challenging yourself, but not too high where you can pass out or have heart issues. You ideally want to keep your heart at 75-85% at camp. This is a bit high, but our workouts are short enough that you will be working on your anaerobic conditioning. To find your optimal HR take your age minus 220 and multiply by 75 or 85.
Example, a 30 year old person would take 220-30=190 (Beats Per minute max) then take that amount times .85 , so 190x.85=161.. So, you want to keep your HR level at 142-162 beats per minute.
If you have any questions or concerns prior to camp, ASK..

Onward.

Spartan-ettes Round 2.

It all starts again this week, and we have a previous Spartan (Julie Hall) and a new Spartanette, Laura joining us for Round 2. Our workouts will be Mon and Wed at 5:30 mostly at Murchison Elem. We will be changing workouts as much as possible, and will challenge you to improve your skills, stamina and get in shape.
Today is day one, but will be a "On your own" workout. The workouts this week are going to be on Wed and Thur. Wed we will be performing our "Test" and Thursday we will be going to Gold's For YOGA..
Next week we go to Mon-Wed.. Just need to start off easy and dust off any cobwebs.
For today's workout, go out and do whatever you enjoy for one hour. If you want to walk, run, canoe, play tennis, etc.. Do something you enjoy for one hour. Stretch before and after.. Doing a "Your own" workout today will be a good way of getting loose for Wed. Wed will not be challenging, but fun instead.

Let the fun begin.

The long cold and dark Road

Halfway with Week 12 of my 18 week training for my First marathon.. The roads have been long and lonely lately. As my training progresses, the runs get longer, colder and lonlier. However, I am turning these runs into a positive as there is so much that goes on in my head as I am running. What do you think about for 2-3 hours while you are running, looking forward listening to the same music you have been listening to the last few weeks?

Lately I have turned the struggle of having to run into positives. First of all, I feel great after my run, but best of all I get to clear my head every single time. All the stress I am facing, fears or struggles seem to go away every time I am done. Yesterday, for example I kept thinking of my wife and baby girl, Kendall. I am so thankful for the abilities God has given me and the great family I am blessed with.

The road is long, and I have 6 more weeks to go, I am still in denial that I can and will be running 26 miles. Currently 16 is the most I have ran in my training and EVER. So, I welcome the challenge and let the training continue.

ONward

The main Challenge for my Spartanettes

This Saturday, my girls are going to push themselves and accomplish what they have never done before. Run and complete a 5K.. All the hard work they have put in will be put to a test this Saturday Sept 12th. Once they complete this, there is nothing they will not be able to do. Proper training and nutrition along with stretching and cross training has been key for the last two months.

On a personal note, I myself keep training for my Nov marathon, but more to come on this.. for now it is all about my last two remaining Girls.. Go Amy and Girlie, Coach KNOWS you can do it.. Now a matter of time for this race, it is going to be about completing the race and know you can do what you set your mind to. I look forward to cheering you both on at the finish line.

Graduation is complete

Congratulations on your graduation. For those of you who were unable to finish, great job. While you were in camp you really improved and did great. Now make sure you stay on top of your diet and workouts. Keep in touch and let me know who things are going.
A special congratulations to my last two Spartanettes, Girlie and Amy. Yesterday was the final test and both did an outstanding job. They were able to dramatically improve their previous “test” times.

Amy: Previous time was 23:33 and finished yesterday at 19:59
Girlie: Previous time was 26:24 and finished yesterday at 20:27

Job WELL done, Coach is very proud of you both.. However, your actual final graduation is going to be next Saturday, Sept 12th. This is your 5K “Keep Austin Weird”.. I know you are both going to do great. For the rest of you ladies, let me know if you would like to join Amy and Girlie.. Sign up link is below:
http://www.runtex.com/web/2-2606.asp

Spartanette Graduation is here!!

I am proud to say that next weekend my spartanettes graduate. They started off in bad shape, and next weekend they end camp with a 5K. This will be their first 5K and coach is excited. My girls have come a long way, and I cant wait for them to complete their run.
Before we get to the race, we have our final "Test" and one track workout to get ready for the 5K Run. I want to say how PROUD I am of my Spartanettes, even those who could not finish camp. Everyone did great..
The workouts will continue for the "Lone Wolves" in the "Igloo", Dungeon and Gym in the weeks to come.
In the meantime, my own personal workouts are going to heat up. My marathon is fast approaching and I have to get myself ready mentally and physically. The miles are starting to add up. Tonight I have a 7 miler followed by a 4 miler tomorrow.. This weekend will be an easy 10 mile jog.
Stay tuned..

The Weekend Run.

Got my big 13.1 miler tomorrow and am anxious. Want to get it done, and get ready to hit some serious miles in the weeks to come. This is Week 8 of my Marathon training and have 10 more to go. I still find it hard to believe that I will be running 26.2 miles in Nov. I have been reading my training guide (Hal Higdon) and he said the same thing this week. Hal mentions that you begin to question yourself as "am I ready" and can I really run this? He goes to mention that you build up more and more every week.
I know I will be able to run, and am just anxious. Never did I think I would have been able to run 13, and now 13 does not seem like much. So, tomorrow is the first "real" run I have, and then it is building of mileage.

Running on an empty Gas..

This has been an extremely tough week for my own personal workouts. I feel as I am out of gas, and can not wait until my Day off. Days like tomorrow are key in my training. Without "rest" days, the body will not repair itself, and you will not grow or lose weight. I have seen that my body goes into defense mode and I do more harm than good when I dont take some time off.
Today, not only have I been super tired, but super hungry as well. Times like this, you need to listen to your body, and feed it fuel to help you repair and recover. Thanks goodness for Recovery drinks, and nutrition.
Tonight is a quick 3 mile run, and then a Day of REST REST REST...
Saturday is going to be a big day, I am heading out for a 13.1 mile run. This is the third time I have ever ran this much, and the miles will continue. I am ready for the challenge and the real challenge and mileage will begin now. Towards the end of my training, I am going to run 20 miles and then will taper off and get ready for the marathon. This again, will be a super huge accomplishment for myself.
In the meantime, the Spartanettes (now known as the 2 lonely wolves) had a super workout yesterday. Both Amy and Girlie pushed themselves and altough the workout was indoor, it was challenging for them both. Next week, the workouts are going to move to a controlled environment where they will be working out at the gym. The weight workouts are only a supplement to their 5K training. The 5K "Keep Austin Weird" is quickly approaching and I am excited to see them participate in such a cool event, and this is their first run. Good Spartanettes.
Onward.

And the pain continues for us all.

In my own personal workouts, the pain and exhaustion continue.. Being extremely sore, I ran 6 miles this AM at a tempo pace. I ended up running a modest 54:04 for my 6 miles. However, it was super hard at first. My legs are super sore from Squats the other day, but HAVE to train. Tomorrow is an easy day, only 3 miles and then its rest day on Friday. Hoping to soak in some Epsom Salt to regenerate my muscles.

For the Spartanette training, today is Dungeon Training and will probably be one of the last workouts of the season. The weather is getting too hot, and daycare options are limited for our daughter. So, we are moving the party to Gold's gym and the workouts will continue there... In the AC and a lot more options for workouts. Should be fun.

Battlefield Beat Up!

My own personal marathon Training continues, and it seems to get tougher and tougher every day and every workout. I begun doing weights again yesterday and decided to go heavy. today, my legs feel like Jello... I had a 3 miler today, and the first mile seemed like I was running in cement.
The pain went away after the first mile, and finished pretty strong. However, currently I am dying. The pain is extreme, and thinking I have a 6 miler on Wed, 3 mile on thursday and 13.1 (Yes 13.1) on Saturday.. I am in more and more pain.
These are the times that on Nov 15th after 5 hours of running, I will have a HUGE sense of accomplishment. It takes so much time and dedication for Marathon training, but I have to accomplish my last goal of 2009.
As of now, i am running on Fumes.. I sure wish I would have ate better over the weekend, the fact that I ate horrible does not help. It has impacted my training tremendously.

Back to the Battlefield

Today will be a basic "weightlifting" style workout. There will not be much running, but will be working on functional movements, and will be working on explosive movements. The explosive movements will get your heart beat going.. We will work on raising and lowering your HR.. The best news, is NO running today.. or very minimal running.
Make sure to bring lots of water... Going to be another hot day.

Pool Wednesday

Today we are meeting at the Pool on Kenemere close to the Battlefield for a day of fun in the Pool. We will be stretching and then hitting the pool to work muscles you have not worked before. This will be a tough workout, but good for you since it is non impacting and you will be working muscles you typically dont work.

I am looking forward to seeing you all out at the Pool..

Weekend Activities

Great class last night to my two Spartans, Girlie and Amy. I personally enjoyed the teacher, and the class was just right for a Rookie YOGI.. Great job to you ladies.

This weekend, is going to be a tough one for myself. Heading out for a 10 mile run in the AM, and then a bike ride hopefully both Sat and Sunday.

Spartanette, Girlie will once again kick in a two miler.. Good luck, Wifey.

Next week, as mentioned we are switching things up. Please make sure to purchase a Jump rope and I would recommend a weighted rope. They are easier to jump, and work your shoulders as well. You can find a good rope at Academy, Dick's, or Sports Authority and will run you about $5.00.

On Monday the majority of the class is indeed going to be Jumping Rope, but please do know that there will be a few other challenges you will have. It is always fun, so no worries.

Dont forget, Wed is POOOL time, and you will be swimming and working out. So, get ready, this one will be fun.

YOGA Thursday..

YOGA Thursday

Part of "Change up" week is YOGA today. We will meet at Gold's Gym Techridge for a 5:45 PM class. This is going to help you tremendously, especially your flexibility. Next week is also going to be fun, we are going to do be doing things we have never done before. Just remember, at the end of August we get to redo our test and I am expecting to see some serious time drops.



Namaste.

Great JOB yesterday, Spartanettes

First I want to thank my Spartanettes for the Great B-Day Gift. I love my Shirt, Whistle and stop watch.. Thank you so much, just another reason to push you harder and harder to show my appreciation.
In all seriousness, Great job to you all yesterday.. As you can tell, this "Test" was a bit harder than last time, and all you can do from here is improve like you did last time. I know it was challenging especially when you add a run in the middle of the Test. You all did great, and fought through the pain and heat. I can not tell you how proud I am of you all.
As mentioned yesterday, dont forget that Thursday, we are meeting at Gold's gym to do some YOGA. Next week, we are changing things up, and i will be sending you all notes letting you know what we are doing.

Onward.

Changint things up a bit for month 2

I would like to mix things up this week, and wanted your feedback. One of the things I don’t like to do is continue doing the same thing week after week so we are going to change things up the next two weeks. All the changes are going to be beneficial to you, and are going to continue helping you, but I want to add a little “Shock” therapy to your bodies.
This week, I would like for us to have our workout today as planned, and then I would like for you all to do YOGA on Thursday at Gold’s Gym (Ill send you a pass via email or you can download online at www.goldsgym.com)
Next week, we are going to do some Track work, and I would like for you all to do a Pool workout. I can give you all instructions and you all can do it as a group.
Lastly, please if you can go out and pick up a Jump Rope (Preferably a weighted rope) available at Academy and Dick’s Sporting goods for about $6.00. In addition, pick up a kettlebell. We are going to be moving to more Kettlebell workouts than before. I would recommend at 15Lb KB, and if you have the means, purchase a 10, 15, 25, and or a 35Lb. You will eventually use all of them. (You can get a KB at any sporting good store and also available at Target. The Danskin we use is the cheapest priced one I have seen).

My target schedule for the next couple of weeks is:
Monday-The Test (The battlefield)
Wed-Moved to Thursday
Thursday-Yoga at Gold’s Gym Tech Ridge
Monday-Jump Rope Workout (Yes, a full day dedicated to jump Rope)
Wed-Pool Workout (Yes, a full workout at the Pool)
Monday-Track Work-Meeting at Hendrickson HS or at Kelley Lane Middle school at the track.
***After these 5 workouts, we will go back to our “regularly scheduled” workouts.

**Forgot to mention, you will need Goggles for the Pool workout.

Lastly, please let me know if you are interested in running the 5K I sent you info on in Sept. http://www.runtex.com/web/2-2606.asp

The Test Results

Are in, and my Spartanettes did wonderful, not only did everyone improve, but everyone killed it. I am so proud of you all. Below are your times, and look forward to the next "Test" on Monday.

Wed July 30th
Name Time Difference
Amy C 11:25 3:19
Kari 11:38 5:10
Girlie 11:49 7:45
Debralea 12:59 7:38
Denise 13:16 NA

Great job to you all, keep up the Good work.

Rain or no Rain..

We will be playing todays workout by ear. Lets see how the weather cooperates. We can then decide if we will have a workout or if we will postpone. there is always "the Dungeon" so you dont fall behind.

Diets, my two favorites

Your options..

1) If you can do without bread and carbs, then you can do Atkins, South Beach or the TNT. TNT is my favorite because you can eat veggies (as much as you want) and some carbs before and after your workouts. The nice thing about this, is there is no calorie counting, just stay away from Carbs and you will be golden. You consume as much as 20 Net Carbs per day. Fiber does not count, so for example if you have a meal that has 50G Carbs, and 45G’s are Fiber, you would only count 5 towards your 20.
Example Day:

Breakfast: Omelete (Eggs, Bacon, Sausage, mushrooms, Cheese, Spinach) topped with Sour Cream) and a glass of Crystal Light (Sunrise)

Mid morning Snack: a low carb bar, or Macadamia nuts and HEB Beef Sticks

Lunch: Grilled chicken Salad (Grilled Chicken, Avocadoes, tomatoes, Olives, Brocolli, Cheese and Ranch)

Late Snack: Tablespoon of Peanut butter

Dinner: Steak (Any steak and size or Fish) Asparagus, Side Salad with anything.

Always drink your weight X.60 for the amount of ounces. So, lets say you weigh 147Lbs, then you would multiply 147X.60=88.20 ounces per day.
Vitamins: Multi Vitamin, Omega 3


2) The zone Diet.. The only downfall to this is that you have to be conscious of gram counting. Follow the guidelines below and you will be golden. The nice thing about this is you can eat whatever you want, but its about balance.
Example Day:
Breakfast:
2 Egg Whites/ Turkey Sausage/ and 1 Cup Oatmeal

Lunch: Two Beef Fajita Tacos (Only 1.5 tortillas and about 4 oz of beef)
Apple

Snack: 100 calorie Popcorn with 3 oz of Beef nuggets (From HEB)

Dinner: 3 oz Chicken, Black Beans (One Cup) and a salad

Your main goal is to eat as many times as you want, but NEVER exceed the Grams below. You need balance and can eat whatever you want, but make sure that you balance out your food.

Protein: 20G
Carbs: 30G
Fat: 10G

Rule of thumb, count 1-2-3.. Example: If you have a meal that has 20G of protein, divide by 2 and that equals your FAT, and multiply times 1.5. This way you can calculate your Grams.

Hope this helps and last thing, when eating, try and stay away from HIGH Glycemic Index foods. See my blog on the right side for High Glycemic Foods.

The Big Test Week

This is the big week I have been waiting for. This week, we will have our "Test" to see how much you have improved since last month when you started working out. I am expecting some big numbers, and cant wait to see the results.
Today will be a stamina workout, so you wont or should not be sore the next day or two. As mentioned today, I need to move Wed's workout to Thursday, and Thursday is going to be "Test" day.
Make sure to get some good rest, eat good and stay hydrated Wed and Thursday, this way you have a great session on Thursday and really see some results. I am anxious to see how well you are all going to do, and cant wait.
Next week, I would like for you all to attend a YOGA session so we can switch it up a bit. maybe we can do a Thursday class, and also we will probably do some Track work.

Great Dungeon Wed, Spartanettes

What a great workout for the ladies yesterday. Everyone really pushed and did a great job. I have really seen a huge improvement in you all.

The day started with a smooth 1 mile jog, then it was two rounds of Plyometrics, an indian run and abs.

Next week, we will have an outside workout, and on Wed is "The Test". I am curious to see how much each of you has improved since our last test. After "The Test" we will have a second test (Back to back) with new exercises. We will be losing one to two of our spartanettes, so what a send off gift this will be.

Dungeon Tonight!

Expect a quick, and intense workout tonight. You should be used to the basic dungeon workouts by now. We should be doing about the same things as we have before. By now, you should see your cardio getting stronger and your body is doing things you never thought you would be able to do.
I am very proud of all my Spartanettes.

BC Monday and weekend thoughts

Ladies, we are on today, and we will be meeting at the Battlefield (AKA the school). Today's workout (I promise) will be relatively easy, but a bit longer than normal. Expect about 45 minutes to an hour. We will be working on various exercises and will check out everyones stamina. Next week is going to be one month since we did our "Test" and i want to see where everyone is on their progress.
I have mentioned so many times how important diet is, and I truly saw the differnce in my own personal workout on Saturday. On Friday night the wife and I decided to go to a Mexican restaurant and altough I did not eat Horrible, I did enjoy a few much needed items. I ate the standard Mexican food items (Beans, Rice, Tortillas and of course Chips!) not to mention two frosty beers. I ate enough where I felt pleasant and felt happy with my two beers.
On Saturday, I had my long run and really felt the difference of not eating good. Normally i would have ate cleaner, leaner foods like vegetables with Chicken and tons of water, not beer. As I started my run on Saturday, I started off slower than normal and started cramping up and never really picked up the pace. Being that I ran 7 miles, it wold have been wise to have eaten better, but you live and learn. The point I am trying to make is that no matter how much you run, or how in shape you are or think you are, you need to eat good and fuel your body.
Onward.

Improve your running.

Here is good info on how to improve your running:

Run the Right Way
Improve your form—and performance—with these five tips
In any sport, optimizing your form will lead to better performance and fewer injuries. That is especially true in running, says Tim Hilden, a trainer and physical therapist at the Boulder Center for Sports Medicine in Boulder, Colo. Protect you muscles and joints and become a more efficient runner with his tips: 1.) Lighten UpRunning "hard," or striking your feet on the ground with maximum force, increases the levels of force sent through the body. This can cause new injuries—or worsen existing conditions—creating an uncomfortable running experience. To run more lightly, concentrate on softening the sound your foot makes when it hits the ground.2.) Watch the LeanLeaning too far forward increases the load to the front of your knee and limits proper arm movement, which can slow you down. Stand with your feet shoulder-width apart and lean forward at the ankles until your weight just shifts to the balls of your feet. This is your ideal running angle.3.) Use Your Arms to Drive Your LegsYour upper and lower body should always be in sync. Just watch elite sprinters. Move your arms briskly when you run, and your legs will perform at their best. You'll also burn more calories.4.) Watch Your CadenceKeep a brisk rhythm. Your muscles will end up being better engaged, and you'll actually use less effort, allowing you to go farther. Focus on making each step quicker without going faster and shortening the amount of time that your foot is in contact with the ground.5.) Check Your GaitIf you experience any kind of pain, something is wrong. Even if you don't hurt, there may be flaws in your gait that can be corrected. Work on your form, invest in some new shoes, and if that still doesn't help, go see an expert at a running specialty shop who can evaluate you professionally.

Monday Marathon Camp!

Today will be a fun workout, the intensity will not be high, but will be a longer session opposed to other sessions. As I have mentioned before, when we go long, the workouts are not as intense. Today we will be working on stamina and we will be doing a lot of group exercises. Make sure that today above all you bring plenty to drink and stay hydrated.
On a side note, a big Congratulations to Girlie for knocking out a mile and a half run at Town lake on Saturday. Great job, followed by a great session of Yoga.

See you girls tonight.

Weekend Activities

Today is Day off, no workout planned today. Time to relax and let muscles heal.
Exciting weekend is lined up for fitness enthusiasts. Tomorrow morning, heading out to Town lake so that Spartanette (Girlie) can get a 1.5-2.00 mile run and Hubbie a 6 miler. Following this leisure run, we are heading to Gold's gym for a cool session of Yoga. Yoga is at Tech Ridge at 11:30. Join us if you can.
Sunday is bike ride day, heading out to the Hills of P-Ville for a 30-40 mile ride, gonna try and get out early to beat the heat.

The Developing Spartanettes

What can a month of working out twice a week really do for you? Last night we had two Spartanettes come out and put their cardio to a test. Due to the limited amount of Spartanettes yesterday I decided to switch things up a bit, and challenge Girlie and Amy. We did the "Test" again (two weeks early) and Coach was happy with the results.
Both Spartanettes have managed to decrease their time, altough it is unofficial, coach was very very happy with the progress.
I look forward to the next Test, I am curious to see how much everyone has improved..
Camp will be held again next Monday, and is going to be a longer, but not very intense camp. Try to get some good nutrition in your system and stay hydrated. Bring plenty to drink and be ready for a good fun workout.
For those of you who have been sick or have not been able to attend due to other circumstances, try and get some walking in this weekend along with some stretching. If possible, get a bout of Yoga in.

Wednesday Treat.

Spartanettes, today is going to be our longest workout, but not as intense. We will be working on a few things and only a few should get your heart rate going, but not as much as normal. You can expect a pretty easy workout today compared to the last two dungeon workouts, but do expect a longer workout.
We will be doing a full body workout, and Tons of Abs. We need to work on Core exercises and stamina. Since today is probably going to be another HOT day, please make sure to drink TONS of water and bring either a lot of water or Gatorade with you. Being that today will be at least an hour workout (Not including warm up time) you will need tons of fluids. Make sure as always to eat something at least an hour before your workout.
As I have mentioned before, try and get 30 minutes to an hour of stretching per week, and if you can work in some YOGA make sure to do so. You should see your cardiovascular endurance improving by now, and I have really seen a tremndous difference. Since we only workout two days a week, you also need to make sure you are either attending all workouts, and then adding a third or even a fourth workout to your own routine. Add maybe a day of 45 minute walking, and or some easy cardio, swimming, biking etc.
If your concern is to drop Lbs make sure to fine tune your diet, Diet is about 80% of your weight loss. You can do all the working out you want, but if you are not watching what you are eating, you will not only see a difference in your performance, but also on the scale.
Look forward to seeing you tonight.

ONWARD.

Tis the season to start running.

Goal #3 for 2009, my First Marathon.. My training starts this week for the SA Rock N Roll Marathon on Nov 15th, 2009. This week should be an easy week, running a total of 15 miles. Training starts tomorrow.
For you Spartanettes, I would like to challenge you to run either your first or another 5K in October. In October, Pflugerville is hosting the first Pfall Pfreak out to beneift Rowe Lane Elementary on October 24th. This would be a great time to start running and train for your first 5K. Below is a training schedule you can follow on your own that will get you ready for your first 5K. In addition to the Spartanette training, you can follow the schedule below and start your training.
The training is for 8 weeks, so you have plenty of time to start training. I would not start until probabaly the middle part of August. This way, your conditioning is better and you can start running the full distances rather than walk/run at first until you get in shape.
Week Mon Tue Wed Thu Fri Sat Sun
1 Rest or run/walk 1.5 m run Rest or run/walk 1.5 m run Rest 1.5 m run 30- 60 min walk
2 Rest or run/walk 1.75 m run Rest or run/walk 1.5 m run Rest 1.75 m run 35-60 min walk
3 Rest or run/walk 2 mi run Rest or run/walk 1.5 m run Rest 2 MI run 40-60 min walk
4 Rest or run/walk 2.25 m run Rest or run/walk 1.5 m run Rest 2.25 m run 45-60 min walk
5 Rest or run/walk 2.5 m run Rest or run/walk 2 m run Rest 2.5 m run 50-60 min walk
6 Rest or run/walk 2.75 m run Rest or run/walk 2 m run Rest 2.75 m run 55-60 min walk
7 Rest or run/walk 3 m run Rest or run/walk 2 m run Rest 3 m run 60 min walk
8 Rest or run/walk 3 m run Rest or run/walk 2 m run Rest Rest 5-K Race

The schedule above is from Hal Higdon, whose schedule I followed during my first Half Marathon and I will be following his Marathon Training Guide.

You will also want to change your diet, and details will follow. If you are interested in doing your first 5K or another, let me know.
I want to also say how proud I am of my wife who ran a full mile in 9:53 on Friday. She did great, and this is such an incredible task since Danielle could not run more than 1/4 mile a month ago.. Way to go, Girlie!!!
Rain or Shine, we are on Tonight for Spartanette Camp.

Camp is on Today!

Ladies,
Camp is on today, but will be held at “Dungeon” AKA Otero House. Please let me know if you plan on attending so I can plan accordingly. Our address is below:

19704 Vilamoura


Go past the school and past the Golf club, when you pass the Golf hole on the left (#10) take the first left (Vilamoura) and go exactly ½ mile and we are on the left side.

Thanks
Pete
771-6781

The first Spartan-nette Results are in!

Today was the first "test" AKA 300. The ladies did a stand up job, and today we also had a new Spartanette, Kerrie.

Our top Spartanette was Amy C, banging out a stellar time of 14:44.. Way to go AC, and might I add, AC is our oldest Spartanette. :)

Today we welcomed Kerrie and she was able to hold her own, until a bout of not drinking water and not eating kicked in. Next time around we are expecting big things from Kerrie.

Top honors on the kettlebell go to Debralea (Perfect form on all 25 reps) and a GREAT job goes to Kari who finished second at a smooth time of 16:48 (would have faster if coach would have had a second Kettlebell)..

My beautiful Wife, Girlie did well today. She has come a long way from day one, and you can really see the improvement in her cardio and flexibility. I am sooo proud of my wife.

June 2009 "Test results: Top Sparanette Amy C
Amy C 14:44
Kari S 16:48
Girlie 19:34
DebraLea 20:37
Kerrie DNF (KB)
All in all, I am very proud of all my Spartan-nettes, you ladies are starting to be tough to contain with your new aerobic abilities. Great job to all.. Next month, I am expecting even better times.

On Wednesday we are back to our regular routines so stay hydrated, eat good and be ready..

Onward

Test Day for the Spartan-nettes

The 2009 Spartan-nettes (AKA, Chics who just had baby club and Amy)

Today is "test" day for the spartan-nettes. The purpose of test day is to see how much each person has improved their conditioning. Normally, in the past I have set up test day on the very first day of camp, and then again after 30 days.
For the "nettes" camp, I wanted to bring everyones level of conditioning to a basic level, and then do test day. Exactly one month from today will be test day again. We are going to take your time now, and then again in one month. This will be a good indicator on the improvements you have made. Numbers dont lie, and sometimes when on paper you see a difference, it is much easier to see your results.

The other beauty of Test day is that it is harder to cheat, you are only competiting against yourself and by not completing your sets, you cheat yourself. In a month, when we do your test again, it will have been up to you to have completed everything properly or have cheated, and you will never know your improvements.
Make sure you are extremely hydrated today, today's workout is fast, but intense so be ready....
Onward

The first month of "Spartan-nette" Camp

Next week will be the 4th week of Spartanette camp for all except our two new Spartanettes, DebraLea and Kari. By the way, welcome..!

For my other ladies, you all have done a great job and you may have noticed that the workouts are indeed getting harder, but you are actually getting in better shape that you should not or are not realizing that you are doing a lot more.

My goal for you is to bring your cardio way up, along with your overall stamina, endurance and strenght. Now, if you plan on losing some Lb's, DIET is going to be key.

If you need help with your diet, let me know, and or check out a few of the links under useful tips located on the right side of this blog.

Next week we will continue changing things up, and will do a bit more upper body rather than lower body workouts as we did last week. We will also have a Spartanette challenge to see where you are, and where you are going to be when we are done. Make sure to stretch this weekend, and if you can do a YOGA class (There is a YOGA Class at Gold's Gym at 11:30 Am at Tech Ridge on Saturday) so that your body is more flexible and the workouts get easier for you.

I hope you have a great weekend and see you next week.

Spartan-nettes End of Week 3

The Spartan-nettes (AKA, Chics that just had a baby club & AMY) is finishing week 3. Sorry I have not metnioned my new Spartan-nettes.
You ladies have been doing a great job, and I am seeing improvements in your cardio and especially your flexibility. At any time, if you want a workout to do on your own, please send me a note and I am happy to help you along with your diets.
Today is going to be a HOT day, please make sure to drink and bring plenty of fluids. You may want to conusme anything with High Sodium and Potassium. Eat a banana, and or drink a V-8. Also, dont forget, Recovery drinks are fantastic and help you with your endurance, recovery and helps avoid soreness.
Today's workout is going to be short, sweet and fast. We will stretch more than the workout will be, and will get a second quick stretch after the workout. With this heat, we need to avoid cramps and dehydration.

TRI-Done!

Goal #1 for 2009, 3M Half Marathon....Done

Goal #2 for 2009, Pflugerville Tri.....DONE..

Wow, what a day I had on Sunday, finally Tri time, and what a Tri it was. This was my first Tri, but definetly not my last. I was very nervous going into the weekend, but a good buddy of mine told me to "Enjoy the moment" and that I did. Wow, what an event.

I got to the Tri at 6:15 Am and there were already over 200 people there. The Tri started at 7:30 and my wave started at 7:45. I was mostly nervous about the swim, and for some reason the swim was the easiest of all. I was expecting to swim my 500 Meters in 15 minutes and ended up swimming in 13:42..

As soon as I got out of the water, off to the bike I went, I got out of the water around 7:58ish and was dressed and ready to go on the bike around 8:03 Am..got on the bike and got my momentum going. It was an exhilirating experience passing up people and unfortunately getting passed up. Once I got around the corner at mile 14, I began standing a bit more and stretching out my legs for the final round.. The 5K run. As soon as I got to my final transition, I got my running shoes on, hat and was off. The transition area is about 1 minute away from where my bike was.
As soon as I passed the starting line for the run, my legs were extremely heavy, and I honestly did not think I could go on. I kept mentally telling myself I could and to push through the pain. It was at this moment that I began to think of how "cool" it was going to be to knock out my run and finish what I set out to accomplish.

Around mile 2-3 I was passed by a younger girl who began to slow down when she passed me, then I passed her and so forth. We actually started chit chatting and it was good because it took my mind off things towards the end. Towards the end we both put in on overdrive and finished the race. Not only was I pushing myself, but I kept thinking of how awesome crossing the line would be and also to see my wife and daughter.. Sure enough, I finished the race, and the first person I saw was my wife. I then looked down and there was my Kendall Belle.. Oh what a day and what a finish. I have to admit, I got emotional at the end.

My goal was 1:30 and I finished right at 1:30:16 seconds... However, if it was not for my transitions, I would have been in the low 1:2XX's.. It took me about 4-6 minutes while getting dressed (which adds up to your time).

What did I learn from this: The first thing is that I can honestly accomplish anything I set my mind to. Second, it is a lot of work to get ready for a Tri, and my hat goes off to the IRONman folks. That is nothing but heart, just to finish is somethign else.

I look forward to my next TRI in 2010. For the remainder of the year, I will continue to train as if I was training for a TRI, but will focus on my Marathon on November 15, 2009 at the SAn Antonio Rock N Roll Marathon.

Almost there.

Almost there, just a few more days to TRI time. I cant wait. This training has been something else, sure has taken a lot of time but has been fun. The only regrets I have so far is the lack of training outside, a good bike and a workout buddy.
In looking back at my training, I am happy with what I have done, but do wish I would have swam outside more, gotten a better bike and had someone to workout with. Being that this is my first tri, it is a learning experience. I dont know if I will do another Tri, or how much I am going to like it on Sunday. But I do know that I have enjoyed Swimming, and biking a lot more than I thought I would. I do know that i will do my best to do the P-Ville tri every year. who knows maybe Ill do others, but for now I need to tackle one hurdle at a time.
Because the borrowed bike is too big for me, I have had issues with my neck and shouulders. I am going to have to rent one, and am pretty excited.
Tonight, I am doing YOGA and might get a quick jog in.. As I begin to taper down, i am doing less and less. I have not touched a weight all week, and plan on doing more stretching the rest of the week, and will try and get in the water tomorrow again.

Stay tuned

"Why Bother with Recovery Drinks"

I found this great article online, check it out:

Why Bother With Recovery Drinks?
By Jessica Seaton, D.C.

Post-exercise nutrition can improve the quality and the rate of recovery after a bout of serious exercise, such as a one hour swimming practice, a weight training session, or a longer run. Signs of poor recovery include fatigue, poor workouts, prolonged muscle soreness, lack of increased strength, and lack of increased muscle mass. Research has shown that nutrition ingested right after working out, and up to two hours later can drastically improve one’s recovery time.

From a physiological perspective, muscle fibers are made of protein and increase in size if the protein is synthesized. Exercise increases the breakdown in muscle protein while decreasing protein synthesis. It also depletes glycogen, which is what the muscles use for energy. Glycogen consists of glucose molecules. Finally, insulin levels are frequently reduced after exercise. Insulin is a hormone that enables the muscle cell to absorb glucose, to build glycogen, and amino acids used to build muscle protein, while decreasing the breakdown of muscle protein during the post-exercise period.

The goal of post-exercise nutrition is to replenish the glycogen stores and to encourage protein synthesis. Carbohydrates are the body’s main source of glucose, the molecule used to build glycogen. By ingesting carbohydrates, you rapidly replenish your glycogen stores. This is important because consistently low glycogen stores lead to a breakdown of muscle protein and a loss of muscle mass. Carbohydrates increase the body’s insulin concentration. Insulin is essential for glycogen and protein synthesis. Carbohydrates also promote the release of growth hormone, which promotes protein synthesis, which in turn leads to increased muscle mass. Finally, carbohydrates decrease cortisol concentration. Cortisol, also known as a “stress hormone,” is released in response to both physical and psychological stress. During a workout, cortisol levels are increased, causing muscle protein to break down.

Several studies have shown that adding protein to a carbohydrate mix will significantly enhance the release of insulin compared to carbohydrate alone. The type of protein most quickly absorbed is whey hydrosylate. Adding amino acids to the protein increases their availability to be used as building blocks. The most important essential amino acid in a recovery drink is leucine, because it works synergistically with insulin to maximize protein synthesis.

The optimal post-recovery nutrition would be a drink consisting of carbohydrates and protein. The optimal form of carbohydrate for the recovery drink is glucose and glucose polymers (several glucose molecules), such as maltodextrin. The ideal protein is a protein hydrosylate, such as whey hydrosylate. The protein should also contain all of the essential amino acids, and in particular leucine

The drink should contain twice as much carbohydrate as protein, calculated at a rate of 0.8 grams of carbohydrate and 0.4 grams of protein for every kilogram of your body's weight.. For example, a 140 pound swimmer would calculate his or her carbohydrate and protein needs as follows:
140 lb. = 63.5 kg.
63.5 kg x 0.8 g/kg = 50 grams carbohydrate
63.5 kg x 0.4 g/kg = 25 grams protein
A 170 pound swimmer weighs 77 kilograms and would require 62 grams of carbohydrate and 31 grams of protein. A 120 pound swimmer is 54.4 kg and would require 43.5 grams of carbohydrate and 21.7 grams of protein.

Most athletes tolerate liquids better than food after a workout. Liquid also has the advantage of replenishing fluid lost during exercise, and is digested and absorbed more rapidly than solid food. Research has shown that if the recovery drink is consumed immediately after exercise, the rate of glycogen synthesis was three times higher than if it is consumed two hours later. Therefore, you should consume the drink as soon after exercising as possible.

There are several products on the market that will have this 2:1 ratio of carbohydrate to protein. However, you should read the labels carefully, since most products are only protein with no carbohydrate. Examples of products that work well as a recovery aid are Twinlab’s Amino Fuel (the powder form) and Metabolol II™ (Champion Nutrition), both available at Pavillions in West Hollywood. I prepare the powdered drink at home, then before I shower I add water to the powder, shake it up, and have a few sips. I drink the rest while I’m dressing.

If it is impossible for you to find a drink or powder that meets these requirements, you could try mixing a protein powder into fruit juice. Protein alone is not nearly as effective as protein with carbohydrate. One cup of apple juice contains 31 grams of carbohydrate, a cup of cranberry cocktail 40 grams, and a cup of orange juice 27 grams. However, if the protein powder with fruit juice is not an option for you, simply having a glass or two of fruit juice right after work out would be much better for your recovery than nothing.

Jessica Seaton, D.C., is a chiropractic orthopedist in private practice in West Los Angeles. She is the current chair of the USMS Sports Medicine Committee, and swims with West Hollywood Aquatics. She can be reached at (310) 470-0282 or at Jseaton@aol.com.

Tri two a days.

Today is a two day, Tri training and simulation. This morning hit weights only, a good solid full body workout which consisted of the following exercises:
3 Sets of each
1A Dumbell Step Back 30X10
1B Push ups 3X50
2A DB Step Ups 30X10
2B Pull ups 3X15
3A Romanian Deadlifts 3X135
3B Inverted Rows 3X15
Planks: 3X1 minute

PM Workout:
3 Mile run 3% incline intervals
45 minute bike ride
500 Meter Swim
For the Tri simulation tonight, I hope to complete in about 1:20 minutes. The actual Tri, I am hoping to complete in 1:30 or less. Tonight is going to be a good indicator.

Indoor training with Speed work

Today, the Tri workouts continue. This morning, I simulated a run-bike workout purposely fatiguiing myself so that when Tri time comes, I am ready.. Started the morning off with a 5 minute stretching session in the Sauna to get my mucsles ready. once I was loose, I got on the treadmill and set the speed at 6.7MPH at a 3% incline. The first 1/4 I increased my speed up to 7MPH on the turns, and 6.7 on the straigh away. On my third lap, I bumped up the straight away to 7 and 7.5 on the turn. Eventually on the last lap I went 8MPH-8.5MPH. I finished my first mile at 8:15.
Shortly after my warm up run, I jogged over to the bike and start pedaling. i went at a 8 resistance and shot for a goal of 7 miles in 19 minutes. Keeping the RPM's at over 110, I was able to finish my 7 miles in 19:29. Right after the ride, got back on the treadmill and again at a 3% incline ran a second mile.
By the time I got on the treadmill, my legs were shot (Good simulation) and had a tougher time running my last mile. With the resistance and the fact my legs were fatigued, I had a harder time, but was able to finish my second mile in about 9 minutes.
After my run-bike I got a good hip stretch and finished with session one..
At lunch I hope to get in a 800 Meter swim, and this PM, might get out for an afternoon ride.. But this will be a very very easy ride.

Two weeks to Tri..

Less than two weeks until my Tri. This is going to be a tough week as I will begin to ease off my training next week. Today is going to be a strong run on the treadmill at an incline, going for a cool 3 miles at a 3% incline and intervals. Tonight, hopefully getting in a bike ride. The rest of the week is going to intensify as i get ready for my big day.
Next week, I am still going to workout, but not as intense and I will be concentrating on stretching more than straining. Next week I plan on doing more Bikram Yoga (Hot) and regular Hatha. This saturday, I am taking a swim clinic at P-Ville lake (This is open to anyone) so that I can better understand how to swim in a lake. I have been swimming in a pool following a black line, but when the Tri comes, i wont have this luxury. Based on my practice swim last week, I definitely need this clinic.
I will be posting my daily workouts, stay tuned.

Tri Wednesday

Wednesdays tend to be my busiest and hardest workout days. This morning I kicked it off with indoor brick Training. I hit the treadmill for a 10 minute run with a 3% incline and running intervals. What I do on the treadmill is start at 6.3 MPH on the straightaway and then bump it up to 6.7 on the turns. I do this for the first lap (The treadmill at the gym has a track on the screen, if you dont have this, measure it by distance instead) and on the second lap, i bump the straightaway up to 6.5-6.9MPH. I do this for the first 2.5 laps. On the third lap, i go at a 6.7MPH speed do straightaway and on the turn I normally bump it up to about 7-7.2.. The last lap, i bump it up anywhere to 7.5-8.0MPH.
As soon as I am done with my run (normally about 8:30-9:05 mile) I jog over to the Stationary upright bike and ride for 20 minutes. I set the resistance at 8-9% and set a goal of 7 miles in 20 minutes. Currently I am doing about 7 miles in about 19:30.. Once I get down to 18:30 ish, I am going to bump up the resistance or try and hit the 8 mile marker in 20 minutes.
As soon as I am done with my 20 minutes, jog back over to the treadmill and do one mile again, but this time at a 2% incline, but I do start at a higher MPH. Today I started at 6.8MPH and went up to 9.0MPH for a 8:05 mile.
I have seen my speed improve on the road with the incline work I have been doing. I have been averaging mid to low 8 minute miles and am hoping to get to the 7 minute mark sometime.
AFter my cardio session, in an effort to build endurance I go over to the Chin up Rack and for two minutes I do one chin up and one prison push up. This gets to be quite tough, especially when you go more than 2 minutes. My goal is 5 minutes after my run and bike ride.
Today at lunch, I am capping off my Tri work with anywhere between 800-1200 meters..
Tonight after I get home, I am definitely going to get some stretching in, tomorrow is Weights and more running.. Friday is plyo's and cardio.

Less than 3 weeks to the TRI..

Almost game time, less than 3 weeks to go, and I am trying my best to be as ready as possible. The Tri training has been going well, yesterday i got in the lake and swam for the first time. It is definitely a difference between the lake and the Pool. Overall the swim went well and once I got out of the water (500 Meters) I decided to run a quick 3 mile strut.
Today, I am swimming 1200 Meters and in the afternoon I am going for another 3 mile run. Tomorrow is weight day and another bout of swimming or possibly some Bike Work. All this training is getting to be a bit overwhelming. Good thing I am eating some good foods, and keeping my Fitness log to tell me where I was last week, last month and where I am now. I am getting faster and my endurance is building.

Workout Log

It is imperative and extremely important to obtain and use a good workout and even diet Log. When you are working out, running or training for whatever event you are participating in, a workout log is heaven.

Personally, I have been using http://www.fitday.com/ which is Free and logs my workouts and diet. With logs like this, you can go back and checkout your progress. For example, if you are training for a 5K and you are adding miles to your training, you can log your very first run and then look back 6 weeks later and see how much you have improved.

Last season, I kept a journal of all the spartan workouts, and times and results of all the challenges. Before we did a 300 or Spartan Challenge I would let people know what their previous time was so that they could try and beat their previous time. Personally, I use my log to make sure I am improving and set my PR (Personal Record) when i am running, biking, swimming and even rowing.

In addition, when lifting weights, you can add a small amount of additional weight from your previous workout. You do so many workouts that it is hard to remember every detail, and this is why I highly recommend some sort of Workout log.

Happy Birthday, Kendall Belle!!!!!

HAPPY BIRTHDAY, KENDALL BELLE!!!!

Today is a very special day for my family, today is my baby girl's first birthday! What a year this has been, it seems like just yesterday we were at the hospital with our little girl in the NICU. We have been so blessed with such a wonderful little girl.

I look forward to watching my little girl grow and one day become a Spartan!



Onward.

Diet, Diet, Diet..

Throughout the last month I have learned one thing, Diet is KEY to losing pounds and improving your performance in everything you do. I have been on every diet known to man, and have seen success with some, and not so much with others.
A few years ago, I had ballooned to 263Lbs right before I got married. I had never been that heavy, but going out for chips and drinks really sneaks up on you, and sneaks up quickly. When you think about it, a basket of chips, salsa and a Margarita is around 1000 calories.. And that is only the first basket of chips. After a meal, appetizer, and few other cocktails you are easily clearing 3-4K calories. Keep in mind, 3600 calories equals a pound.. So, how long does it take to burn 3600 calories versus eat them?
Anyhow, the point I am trying to make is that not only is it easy to eat TONS of calories, and hard to lose, but the quality of food you eat makes a world of difference.
So...What have I been doing at my end to test my recent discovery. I have put my body to the test in the last month since camp ended to see if I could truly see a difference in performance and weight. Like everyone else, I break down on the weekends and eat all the worse food I can possibly eat, drink one too many cocktails and worse of all, eat late at night.
For a few years I have been stuck at lets say 200Lbs. I have not been able to break into the 90's.. Outside of weight I have been training myself for my upcoming Triathalon, and I need to fuel my body with the best foods to perform at a higher level, increase my energy, and feel better. Clean living..
The first thing I have been doing, which I dont recommend is I have been weighing myself a few times per day. When I wake up, after the restroom, as soon as I get home, after I eat, before I go to bed and sometimes in the middle of the night. Why?? I wanted to see how much my body fluctuates with water weight, and how much difference food makes. I have noticed that I am normally about 2Lbs lighter in the morning than I am at night. I normally gain about 3-4lbs of water after a meal, and when I cheat and eat bad, I gain about 7lbs. This has helped me with making sure I dont eat foods that dont help me with my performance and weight. Outside of keeping the weight off, I have noticed that by eating certain foods, I perform better in the weight room and when I am running.
When running and working out, High Fiber and low fat foods have really helped, I dont feel as heavy as I normally would. Veggies, and lean protein makes me feel full, but not heavy, versus eating starchy food, and high in Fat. However, food like Pizza (in moderation) has indeed improved my performance especially when doing long cardio sessions. I truly see the difference in carbing up with the right foods.
I have not been following a specific diet, but have been trying to implement "The Zone" principles. I dont find the zone to be too terribly tough, and it is pretty easy. The concept is an easy one. 40%Carb, 30%Protien, and 30% Fat. You try and eat lean meats, and low-Glycemic index carbs. The fats are natural fats like Avocado, Olive Oil, peanuts, etc.
In following this principle I also noticed that I was not eating enough and the right foods for both losing weight and increasing my performance. now that I am eating better, lets say 80% of the time, I am really feeling the effects. My pants are loser and my performance has increased as I get ready for my first TRI..
I hope to lose another 10-12Lbs in the next month, and hope to keep the weight off with my new found principles.
ONWARD.

Beach to Bay, Spartan Style.

This past weekend was Beach to Bay in rememberance of our Armed forces. The Beach to Bay is a marathon Relay consisting of a 6 man/woman team. Average person runs about 4.34 Miles and this marathon relay, now in its 34th year draws about 1500 plus teams.

Featured are 4 Spartans, (Left to Right) Pete Otero, LaVance Randle, Tim Randle and Donnie Phleps. Stay tuned for more pictures of this exciting event.

Our tean did really well, with the exception of the 4th leg where I (my bad) was late to the handoff and cost our team some time. :( If everyone was not running so extremely fast i would have been able to arrive on time.. In any event, there were so many runners out there and our team did great. Look forward to doing this again.

Spartan Spotlight: Laura Guzman

Spartan Spotlight: Larua Guzman

This is Laura Guzman, and she has been an active all season long. Laura has greatly improved her already physically fit self. At times you can spot Laura competing with the boys in all aspects, including push ups. Here is what Laura had to say:

"Since January, when I started boot camp, I have dropped 2 pant sizes and lost about 5 lbs. of fat.
I have more stamina and am stronger. I have always been a healthy eater, so good eating habits in conjunction with daily activity keeps me in shape. Goal: Drop another 5 lbs. and do a couple of boy pull-ups. "

Way to go Laura, look forward to you knocking out those pull ups.

Spartan Spotlight: Mark Neubauer

Spartan Spotlight: Mark Neubauer

Talk about a true Spartan, here is Mark at the Mecca of it all, the Roman Coliseum.. Wow, what a site. Mark has been with us since mid season last year, and I personally have seen a lot of change in Mark, especially his stamina. This is what Mark had to say about this season:

I wanted to let you know I certainly think that I made improvements in terms of stamina, and pull-ups

I don’t have any before and after pictures as I didn’t really drop very much weight. I improved in many areas, however my weight stayed pretty much the same until I went on vacation.

Thanks, looking forward to next se

Spartan Spotlight: Joe Ribaudo

Spartan Spotlight: Joe Ribaudo

This is Joe Ribaudo, one of our Spartans, and here are his results from Spartan Camp:

I started bootcamp weighing 252lbs and I haven’t worked out in 5 months. The first night I was hurting the whole time during the 300 and could not run ½ mile. The next day I started a no-carb diet and instantly lost 7lbs the first week. I continued the boot camp 2 nights a week and started doing my own “Startan Workout” on my own during the weekends. On nights I do not work out I usually take my son for about ½ hour walk around the neighborhood and do push-ups and sit ups at night before bed. We have now reached our half way point for the year and this morning I weighed 213lbs. Not bad for myself, 39lbs…

I also want thank you, Pete, for taking the time and helping all of us train for the past 3 months. At first I really didn’t know what I was getting myself into and some nights regretting going to bootcamp because of the pain and soreness, but I’ve been having a great time and it’s paid off. I am looking forward to the second half.

Thanks again Pete, you’re the best

Team Miracle is all set

Tomorrow is the big day for Team Miracle. My little girl's big march is tomorrow. Join us in the walk if you can. Details are below

Auditorium ShoresMay 9, 2009Auditorium Shores400 W Riverside DriveAustin, TX 78704

After the run, there is a Free BBQ at the Dell tent. The walk starts at 9:30, but people are being urged to arrive at 9:00 and have some breakfast, also at the Dell tent.

The Final day is here!

Today is the final day of Spartan camp, and before I talk about today's workout, i do want every one of you to know how proud of you I am. There were a good amount of you who showed up to every workout and pushed when you were tired and did not feel like working out. Some of you lost a good amount of weight and some of you definietly got stronger and increased your stamina. I am unsure at this time how much time we are going to be off, but when it is time, I will send you all a new invite.. i will be updating our blog with my own personal workouts, so feel free to take them and either fine tune them or follow them as is. My concentration for the next 4 weeks is going to be my Triathalon which is in June, and so a lot of what I am doing is for increasing stamina, endurance and strenght. Of course, along the way I am going to lose some weight and get a bit stronger.
Once we kick off camp again, we will start once again with our 300 workout and build up again. We will start with a basic 300 and gradually build up. If you have any suggestions or anything you would like to see at next camp, please feel free to either post your comments or send me a note directly.
Ok, finally, for today's activities. Today is the "300" but it will not be the Final 300, but a basic 300 so everyone can enjoy themselves and finish camp on a good note. I will get something ready for tonight, and hope to see you all tonight.

The Spartan Challenge Results

Great to job to everyone yesterday. Based on the numbers, overall everyone improved and that is a great thing since numbers dont lie. Below is your average for both attempts. Below yesterdays results are the previous results. I only posted numbers for those of you that were in attendance.
I cant point out a single person on yesterdays performance, since EVERYONE did improve. In addition to improving, the weather was a bit warm, and that would slow you down, but even in the heat, you all improved. This is a great feeling watching all of you improve in all areas. I am very proud of you all. Great job to everyone.
I hope you bring the same enthusiasm tomorrow to the final Spartan Workout...


Name Push Up Pull up box Jump cable Pull 1/2 mile run
LV 59 13.5 28 155 3:09:00
Tre 63.5 25 27.5 145 0:03:27
Tim 43 9 23 225 0:03:57
Alan 66 29.5 30.5 40 3:17:00
Stephanie 50.5 23.5 29 140 0:03:21
Joe 44.5 10.5 28.5 185 0:04:27
JC 48.5 14 25 170 0:04:12
Yvonne 36 24.5 27 120 0:04:17
Thomas 64.5 24.5 33.5 100 0:03:24
Ndegwa 80 21.5 31 160 0:04:07
Julie 35.5 25.5 26.5 140 0:04:33


Name Push up Pull up Box Jump Cable Run
Joe 39.5 4.5 22 175 8:21

Julie 41 22 26 170 9:08


LaVance 56 11.5 17 110 7:10

Tim 39.5 8.75 25 185 7:53
Thomas 65 20.5 36.5 205 7:51
Ndegwa 91 19.5 26.5 150 7:53




JC 57.5 6 31 190 12:33
Alan 78 23.5 31 220 7:41

See you all tomorrow..