Bacon Weekly Jan 25-31

Mon- 3 miles on San Diego Bayfront

Tues- off

Wed- off

Thurs- off

Fri- 4 mile FARTLEK (inside on track)

Sat- 3 miles @ 9:30 avg pace (inside on track) and 600 swim (400 fs and 200 drills)

Sun- 10 miles @ 9:57 avg pace (35 degrees)

Great week in some ways (like the above snowWOMAN) and a few failures in other areas. As I mentioned in my last post, this week was full of travel and life that just got in the way of training. My trip to San Diego started out great from a training standpoint; then completly derailed after the first day. The time change was too much for me to adjust to my training schedule.... I was waking at 3:30 a.m.(5:30 cst) and not beginning dinner until 10-10:30 cst which meant not going to bed until midnight and past, so these time changes were too much to adapt and early workout coupled with all day and night business. The business part of the trip was great and learned and met a bunch of good people. I beat myself up over the misses one my first day home; then got fitted to my old scheme and walla! All is right in the world.... That said, I leave for another trip tomorrow, but not such a big time difference...off to Silver Spring, Maryland...just a few miles from the White House, so I'll tell Obama that Karl said hello.

The FARTLEK was fun on the indoor track, other than my speed almost put me in the wall a few times. Followed yesterdays short run by a sweet swim and really felt good. A tri coach has me on some drills and I'm still working on stroke but also wanted to do a 400 for fun and also to try out my new swim ring; which counts and times each lap; then gives you the wrap up data when you've finished the workout.

Today's 10 miler was tough in the snowy and icy conditions, but made it through and had a much better physical and mental recovery today. I took on more Gatorade during the run; then a recovery packet of Pure Sport that really balanced me out. The run was boring because so many of the streets are ice packed so I was required to run the same route about 5 times which stinks from a scenery standpoint as you all know.

Have a continued pain on my right side hip extending down so am watching it to see if it worsens or just a "as usual" pain....

Schmidty Weekly

January 24-30

Sunday: Cross-fit – Alternate exercises - Dead lift 225lbs. (Reps-15-12-9-6-3) to Lat Pull-Down 100lbs. (Reps- 50-40-30-20-10). 3on3 basketball 1.5 hours.

Monday: Cross-fit – 5rnds for time: 100lbs Rows (20reps), 135lbs Thrusters (7reps) last 2 sets had to drop weight to 105lbs, 21”Box jump (20 reps). Time: 37:23.

Tuesday: Cross-fit - 5rnds – 1minute intervals: Air Squat (36, 30, 27, 25, 25), Bench Press 100 lbs. (18, 16, 15, 10, 10), 20 lbs. Alt Bicep Curl (25, 18, 17, 16, 15).

Wednesday: Off

Thursday: 2.5 mile run (24:23), Cross-fit - 7rnds: 225 lbs Squat (1 rep), 10 push-ups, 10 sit-ups.

Friday: Cross-fit – 10 minute Handstand Push-ups (13), 5 minute Air Squats (106), 2 minute Pull-ups (24). 1 minute Push-ups (32).
Note: I can’t do a handstand push-up (yet) but Cross-fit recommends doing headstands. I held a head stand 13 times during the 10 minutes. My neck, forearms, and core were blasted. Every time I lost balance and fell I took a deep breath, shook out my arms and tried again. I also had to use an assisted method for the pull-ups. I suck at those.

Saturday: 30 minute Spinner endurance workout. Cross-fit: 7rnds – 95lbs Power Snatch, 45lbs Snatch Balance, and 95 lbs Overhead Squat. Had to adjust the weight on Snatch balance, I had no spotter and was falling all over. Only completed 6rnds, I was toast and ripped two holes in my hand the size of nickels.

The weather is absolutely sucking for cycling and for getting in my hours. It has thrown off my time table, but I have been doing that part of it long enough to know I have a solid base. I will just have to dig a little deeper when the first few races hit. I’m sticking with Cross-fit and it is killing me. Last week I said I thought I was getting the hang of it, and then this week they just killed me. I haven’t felt my legs, neck and shoulders all week. I feel great, I know that is sick, but I believe it is making me stronger. I am learning to make adjustment within the cross-fit workouts so that I get a full experience. There are just some exercises I cannot do yet, or they require some equipment that I do not have access to. I am still enjoying it, I am anxious to see what a difference it makes in my core strength down the road.

The coolest thing to happen this week is that on Saturday I got to ride on a brand new Spinner bike, complete with the video interactive trainer, then I got to ride a brand new elliptical machine for another 30 minutes, and then swim for 20 minutes. Several of us at the College were asked to try out the new 74K square foot health and wellness center we built on campus. The College received full occupancy late Friday afternoon. I cannot begin to tell you how awesome this is for our community and for my family. So many of us at the College have been consumed with this project for many years, I know far too much about the design, the equipment, and the budget. It has been a labor intensive project, but we are just a week from opening it up full time to our students, our families, and the community. President Luckey has made family memberships available to all employees at no charge, this is simply awesome. I am looking forward to making this facility part of my family’s life, and invite anyone of my TTT brothers to be my guest if you are in town. Check out the link I have attached and follow the progress up to last week.

http://www.lindseyathletics.com/f/Health_and_Wellness_Center.php

I am feeling great and getting stronger, I can’t wait till we can all come together in some kind of an event or adventure. I continue to feel the power of this fraternity and appreciate the support. Stay motivated.

L3-Live, Learn, Lead
Schmidty

Genetics, Hard Work, Motivation

I listened to a podcast interview of Meb Keflezighi (http://runmeb.com/) while on the bike trainer this morning. The following is a list of his accomplishments.

2004 Olympic Silver Medalist

ING New York City Marathon Champion 2009

American Record Holder - 10K (27:13.98) and 20-Time National Champion

You can listen to the podcast at: http://competitorradio.competitor.com/2009/12/meb-keflezighi/ and you can follow Meb on Twitter: http://www.twitter.com/runmeb

Meb told the story of how he grew up playing soccer and it wasn’t until middle school that he ran his first timed mile…5:22! His freshman year in high school, he had his time down to 4:18!

Yes, genetics play a great role in our competitive advantage (research tells up to 80% of our ability comes from genetics), but what Meb’s story will also show you is that it takes a lot of hard work and perseverance. He overcame great obstacles as a child to even get to the United States and become the great runner he is today. At the age of 12, he could speak no English, yet by the time he graduated high school at 18 he had a 4.0 GPA and was being courted by the Ivy League. Again, we might say that genetics played a role in his intelligence, and no doubt they did; but you also learn in his story that his parents expected much of him and his siblings. His mom and dad awoke them at 4:30am each day to finish their homework and prepare for their long bus ride to the magnet school across town.

It takes strong genes, hard work, some luck, the right push from people who care about us, external and internal motivation, sacrifice, and passion to be great. Sometimes, like in Meb’s story, we are fortunate enough to have all of them.

My training for the week:

Monday Strength and balance training

Tuesday Off

Wednesday 30 minute run with 4x20 second accelerations; 15 minutes of balance and strength work

Thursday 30 minute bike trainer session

Friday Off

Saturday Off

Sunday 1 hour bike trainer session

Kia Kaha!

Bacon Weekly- 1/18-1/24

Mon-swim drills 45 minutes
Tues- 4 mile FARTLEK
Wed- 5 miles
Thurs- 3 Miles
Fri- Off
Sat- 3 miles
Sun- 8 miles


Sorry guys, I'm just getting caught up with last weeks report. Life got in the way again and shorted me some time,but I'm back and will post more about life this Sunday. I'll also come back and post my average times for these rund but all were in the 9-9:45 averages and I would guess in zone 2 HR.

I'm having some trouble recouping mentally and physically after my long run days...I'm taking the right foods and drink after my run, so I don't think that's the issue; however may be the wrong foods and drink and most are in the clean eating category. It's a significant rush during training mentally and physicallly then a bit of a let down afterwards? Go figure? Nothing big, but noticable to me.

Was able to get outside some during this week as the weather broke enough for some great outside runs...the new ipod shuffle is awesome and continues to perform as expected.

Schmidty Weekly

January 17-23

Sunday: 3 rnds of 1-minute intervals:

20lb wall ball 26 29 23
85lb sumo dead lift 16 12 13
20’ Box Jump 17 12 11
85lb push press 10 9 7
Inclined pushup 10 9 14
Rest - - -

Full Court Basketball (4 games)

Monday: Bike 2:19 (34.4 miles/ 14.8 avg.). 5rnds - Dead lift 125 lbs 3reps to bicep curl 25lbs-15 reps.

Tuesday: Off

Wednesday: “45Minutes of Hell” – 5 rnds/1 minute intervals:

20 lb med ball arm circles 34 30 18 18 15
25 lb cowbell swings 19 17 20 17 14
20 lb med ball arm twists 26 23 25 17 18
20 lb med ball sit-ups 20 20 21 16 12
20 lb med ball leg/arm crunches 27 25 25 21 16
20 lb med ball seated balance twists 17 15 13 10 9
20 lb med ball flat to stand-ups 6 4 4 2 0
20’ step ups 26 24 20 20 20
Rest - - - - -

Thursday: 50 Burpees

Friday: 3 mile run (30:19)

Saturday: Bike 2:12 (37.92 miles/ 17.2 avg.)

The constant rain has been a set back to the hours I should be logging on the bike. However, I am in my third week of Cross-fit and I am starting to see a big difference in my overall strength and core development. I have added another piece to my mental training and my son Cole has decided to start joining me at the gym as my coach. He times and records my results so that I can power through the workouts with very little delay in exercises. I think he gets a kick out of pushing me and seeing me suffer. Trying desperately not to look like a wimp in front of my son is pretty motivating and pushes me through some tough sets.

I know the clearer sky’s are on the way and my cycling hours will go up. My first race is slated for March 13th in Louisville. It is a circuit race at Long Run Park. I have plenty of days to log saddle hours. In addition, Karl mentioned something about coming to Texas to do the 2010 100 mile Red Poppy Ride in April. I talked w/ the family and we are considering making it a family trip. Perhaps we could all plan w/ Karl and make this a calendar item for the group?

Sounds like everyone in the group is staying focused and working hard. I appreciate the positive energy this group provides. Keep up the great efforts.

L3-Live, Learn, Lead
Schmidty

The 1st Week Back

Monday 1 hour Strength Training Workout- push ups, pull ups, leg strength and balance exercises

Tuesday Day Off (had a scheduled swim that I did not do)

Wednesday 30 minute run with 6X30 second speed intervals on the treadmill; 15 minutes of strength and balance exercises

Thursday 30 minute bike trainer session

Friday Rest Day

Saturday 45 minute run

Sunday 1 hour bike trainer session

The first week of training in 6 weeks and all went well. I downloaded a base training program on Activetrainer.com written by Gale Bernhardt. I chose this particular program mainly because it will work up to no more than 10 hours of weekly workouts. This is a timeframe that still allows me to concentrate on my family and work responsibilities.

I have to admit I had fun working out this week. It’s great to be back at it. I was able to keep the same pace on both my run and bike workouts that I was doing prior to Ironman Arizona and realizing that I hadn’t lost much fitness was very motivating. I had very little post workout soreness and I looked forward to every workout. My only regret was not getting a swim workout in. I’ll see if I can remedy that this week.

My next goal is to sign up for my first event of the year. I have yet to decide what that will be, but I have a handful I’m considering. A year ago today I completed the 3M Half Marathon and I have to admit to being a little disappointed I wasn’t doing it again this year. I’m pleased to be “missing” racing again. I didn’t miss it for several weeks and was afraid my motivation was gone for good.

On a personal note, I’ve recommitted myself to work and family as I promised to do in this year. Jennifer and I had our first day out without the kids in a long time this week. I focused back into the fundamentals of my job and the results are coming weekly.  In the days to come, I will make a decision on starting a new blog (still deciding on the name and medium) that will look into areas outside of my triathlon passion. Stay tuned…

It’s nice having back almost 10 hours per week to give to other areas of my life. I’m going to try to use it for something other than lying on the couch and watching TV.

Kia Kaha!

Dinos Report

Been a little busy here of late to report on a regular basis. However, heres my run down. My weekly mileage (running) is getting back up to about 30 miles per week. Each run has a purpose, ie. Short-fast, maintenance, long run, etc... Im now up to
8 mile runs at about a 8:30 pace. Ive been on the treadmill a lot and am trying to start weening myself off it as the weather gets better. Still doing some core and back exercises along with a little strength training as well. Nutrition is doing well... starting to shed some of those holiday pounds and body is feeling relatively good....

Life is really busy right now. Sometimes waking at 5 am and going til midnight or later. Im in a Bermuda Triangle of Breck. Co. - E-town - and Louisville. Thanks goes to my good buddy "Big Daddy" Wiloughby for crashing at his crib 2 nights a week to spare me some drive time and to get a little more sleep. Great help for Dino! Back to school has been quite the experience for me also. I think Im still capable, just have to work at it.... However, I do have a different attitude with years past. Im not attending hung over or skipping class altogether. Im taking it a little more serious as I know it will eventually get me to where I want to be.

Also.... House shopping. Like I dont have enough to do.... we house shop in between class, gym, and work. Getting down to the skinny of things. Narrowed our look down to about 3 homes in the "old Louisville" district. Very classy with some historic homes and a very diverse neighborhood that is close to everything that louisville has to offer. Speaking of diverse.... heres the rundown on my class at JCTC.

2 grandmothers
students from, India, Ethiopia, Iraq, Albania, South Africa, a couple of downtown Chombys from the hood, several middle agers, and on professional wrestler..... Wow, how things have changed...

later,

dino

Bacon Weekly

Mon- Swim drills- 45 minutes
Tues- 3 miles @ 9:38 avg (24 degrees)
Wed- Nashville travel day
Thurs- 5 miles @9:38 avg (31 degrees)
Fri- 3.5 miles @ 10:15 avg (40 degrees)
Sat- Off
Sun- 7 miles @ 9:34 avg (49 degrees)


Another great week of testy runs as the temps were all over the place again, as you see a 25 degree variance between Tuesday's run and Sunday's run. Felt like a virtual heat wave today for the 7 miler as I stripped off my running pants (had shorts on underneath) at 4 miles cause I was melting. I have a prefernce for being warm during the run, but today was too much.

Had to adjust the schedule this week as life got in the way:) Thursday's five miler was orginally scheduled for Tuesday but after a down and back trip to Nashville, I was toast..decided to skip it and run it on Thursday and even the thoughts of replacing my off day, Saturday, with a 3 miler that I ended up missing this week..On friday I was having a discussion with a fellow runner at work and she followed with what she was recently told about trying to play make-up...dont't do it! I took the advice and was better off for it as I had a quality 7 miler today and not sure it would have been as great by making up the missed run...it's tough for me to do such, I'm just not built that way, but I know it's better from an injury and quality standpoint, so when life gets in the way, I must remember that it's ok to miss.

Last week in the office and then a major travel storm hits me for about a month, so I must stay focused to get my runs in while on the road..

On a final note, I witnessed one of the most tragic things this week in that during the USI vs. KWC basketball game, a young man collapsed on the USI team and later died. He was later diagnosed through an autopsy with an enlarged heart, a condition he apparently did not know he had. I watched this young guy make some great plays and this happened only a few minutes before a thunderous uncontested dunk. He ran by his bench, did a Hulkster like pose and screamed with joy. I struggled the rest of the evening and also the following morning, and still today with a few things. When he got up that morning at 21 years old, like we all do everyday, he had no idea it was his last. Also, the fact that he did not know of his condition. As most of you know, I found out about my RBBB (Right bundle branch block) through a routine stress test several years ago and was lucky that it's a condition that has little risk during heart stress. And the point here for all of you is...GET YOUR TICKER CHECKED OUT....I'm a healthy guy and had no idea my heart had a malfunction...this guy didn't either. This young man died doing what he loved the most; however a suprise. Let this be a reminder to each of us to live each day as it were your last.

Do it big yo...Bacon

Schmidty Weekly

January 10-16

Sun: 5 consecutive full court basketball games. Crossfit: 7 rnds of Clean to Push Jerk (65lbs – 10 reps)

Mon: Off

Tue: 1:22 Bike (trainer)

Wed: 1:00 Bike (trainer). Crossfit: Burnouts/5 sets for time - Bench-press (125lbs) 13,8,6,4,5. Alternating Latpull-downs (100lbs) 25,20,12,10,11. Total time 14:43.

Thur: Nothing

Fri: 2:22 Bike-40 mls (first outdoor ride of 2010)

Sat: 1:23 Bike-21.2 mls. Crossfit: 3 sets of Air-squats to pushup. (60seconds – air-squat = pushups) Results: 34-26/38-22/40-20.

It was a crazy week with work and family. I was away on business for all of Monday and Tuesday for our Presidents Cabinet retreat. I was also surprised with the addition of a new family member to our home when I arrived on Tuesday, a 7.4lb, 4month old Snauzer/poodle mix puppy. His name is Razor. Needless to say that has our family routine a little upside down. I like how the family slipped it in on me while I was away. Good things I love dogs, even though I am sure Razor does not qualify as one. Then on Thursday we had spring registration at the College so I had a long work day and did not get home until 8:45.

Considering the craziness of the week I was surprised with how I am feeling. I think two weeks into the cross fit thing is starting to help. I believe it will pay dividends in a sprint finish, or on hill climbs. The first two days out on my road bike felt awesome, we picked some crazy routes just to shock the system, long climbs, sprints for county lines and just attack after attack. It felt great to be outside.

I spent a lot of time thinking about Karl’s comments from last week. I do not yet have one or two specific races I am planning for. My goal is to do a couple of 5k’s, and to try and complete as much of the Kentucky/Indiana Training Bike Series races as I can do, then some other Southern Indiana, and Tenessee bike races. Ultimately like Karl, I am trying to find events that Cole and Becca can come to and support, participate and have fun with. I want to share with them this lifestyle and hopefully they choose to participate and live healthy lives as well. At the minimum I would like them there for support and to have fun. Karl, if you find some cool centuries and want a partner give me a call. It may be a great excuse for a family road trip.

I am enjoying the accountability of the blog. More than once I have thought that if I missed a workout my brothers would be on me. Keep up the good work fellas.

L3-Live, Learn, Lead
Schmidty

Plan the Work and Work the Plan

Well, it’s been a nice time off but it’s time to get back to work. Today I will download my new training plan from either Activetrainer.com or Traniningpeaks.com and tomorrow will begin the 2010 season. I’m not calling it a “triathlon” season because I’m not sure yet what my focus will be. I want to do more shorter running events, many with my family. I want to do more cycling events in the metric century to 100 mile range. I may get into some trail running. I may even get crazy and sign up for a long distance open water swim of 5k or greater distance. But whatever I decide to do, I need to be in the physical and mental shape to endure it, survive it, and enjoy every minute of it. That begins by finding my plan and getting to work on it.

I’m looking at some base triathlon plans so I can build all three: running, swimming, and cycling fitness. Then, regardless of what races hit my fancy, I can be ready for all kinds. I’m also making a commitment to do more strength and core work in 2010. I have my Perfect Push Ups, my chin up bar, and my core and balancing exercises and tools prepared and ready to go. This will add a whole new level of fitness, to be sure, but with some hard work, it will also add a whole new level of racing for my year to come.

This year is all about family, fun, and fitness…in that order. Last year was a very selfish year for me and I’ve promised myself and my family that this year what THEY want to do comes first and I’ll work my training and racing schedule around them. I’m also making the commitment that the races I do, I will do for fun and for me. I’m not doing races because I HAVE to do a certain distance triathlon race to meet some training requirement, for example. I’m signing up for races because they look like fun to do. I’m doing races because they provide a fun family atmosphere. I’m not doing races to meet time goals. If I have to walk the local 5k with my 6-year-old daughter, then walk it is what I’ll do. My ego is not getting in the way.

I’m eager to get back to training, albeit not so eager to wake up early to do it. It’s all about routine and habit. I just have to set the routine and get back in the habit. That said, I won’t be training as many hours per week as I was last year, so that will also make things easier to schedule. I may do a few more evening workouts this year and sleep in a little.

I want to end this week’s post by saying how really proud I am of my TeamTopperTri teammates on their plans for the year. Several of them have been training for several days and weeks. It’s fun to train vicariously through them for marathons, crits, triathlons of various distances, century rides, and more. It adds a lot to my own training and provides some great motivation. Keep it up TTT! I’m proud to be living the endurance lifestyle with you…and even more proud to call you my brothers!

Kia Kaha!

January 3- 9th

Sunday: 6 consecutive college full court basketball games. (< 5 minutes between games)

Mon: Family surprised me for my birthday so this became an off day. Great day!!

Tue: Cross-fit: 5rnds each of: 100 rump ropes, 25 GHD sit-ups, 25 Hip Extensions.

Wed: 32 min run. Cross-fit: 5rnds each, Olympic bar squats to military press, 25 pushups.

Thur: Off

Fri: Cross-fit: Power Cleans (7): 95, 115, 135, 155, 175, 135, 135 lbs. Dumbbell curls (7sets/10 reps): Alternating: 25, 30, 35, 40 Together: 25, 25, 25.

Sat: Stair climbs with 5 lb swinging dumbbells (10 minutes), Cross-fit: 3rnds 21-15-9 reps 95lb Thrusters, 21-15-9 split leg elevated pushups between rnds.

It was a great long holiday break and I was back to work Monday, also my birthday. Despite starting work on my birthday it was a great day. I have started playing organized basketball regularly again with a pretty competitive group of guys. It’s pretty serious and we don’t take many breaks. It is a lot of sprinting and physical play. Not that basketball Bacon used to play.

My state trooper body I train with turned me on to crossfit.com, and all I can say is that is kicking my ass. I have not been this sore since I played ball in college. A lot of the movements are strange and some of the exercises I just can’t do yet but they offer plenty of substitutions. I like the core workouts and the focus on my leg strength. I am sure it will produce some great sprinting and hopefully climbing legs. The web site offers great video instruction and helpful hints. I suggest checking it out.

This week starts my cycling training and I am ready for the weather to pass. Warmer days are ahead I hope or I see boring days on the indoor trainer in my future.

L3-Live, Learn, Lead
Schmidty

Bacon Weekly

Mon- 800 m FS
Tues- 3 miles@ 30 min (t-mill) and 500 m swim drills
Wed- 4 miles@ 40 min (indoor track)
Thur- 4 miles@ 40 min (indoor track)
Fri- off
Sat- 3 miles @ 30 min (indoor track)
Sun- 6 miles @ 60 min @ 155 BPM (24 degrees, Sunny)


A great first week of marathon training is in the books and other than being hindered by the weather...all was good. The program calls the easy runs at a slower place than I am comfortable, so they are falling somehere in the 9:30-10:00 avg range. I trained for the 1/2 marathon last year at 8:30, but as I should...I'll trust the plan and keep it slow. I'm quite sure I won't be complaining when I reach the 12+ mile training runs:) This was the first week at the new gym and pool and also a bonus workout session with the aquatics instrcutor. She was more than helpful and gave me 3 drills to focus on the 2 biggest needs at the moment and that's kick positioning and stroke....I'm still pulling myslef through the water with my arms and not getting the streamline I need to conserve energy...also my current kick isn't aiding the rotation of my hips and therefore no power transfer. Had a really tough weather week here in Kentucky.....2-3 inches of snow and 8 degree temps made it all more difficult. Today's outside run was probably a mistake temp wise, but the sun lured me out...took about 3 miles to really warm up and some of my routes still had ice and snow on them, plus a bridge I cross had no shoulder cause the ice, so crossing was scketchy ...wont cross again in these conditions...pretty scary... I'm out. Bacon

Dinos Weekly

Mon: 4mile run: Chest, tris
Tue: 3mile tempo run: Back, Bis, legs
Wed: Off
Thr: 6mile run: Negative splits
Fri: 3mile run: easy
Sat: 3miles overall weight workout
Sun: 4mile run, abs

Good overall week.... up to about 6 mile runs.... getting ready to stretch it to 8 miles. Started with some small weights.... trying to boost the metabolism... eating a little better this week... need to tweak this as well. Busy week comming. Starting back to school, overtime at work, etc......

dino

Biggest Loser Couples

Watched the show opener in amazement...these folks are losing big pounds...can't imagine the feeling some of them are having....in fact, we all know the feelings they are having...it's been different for each of us...not all of us were weight, some unhealthy living, bad habits, etc....I was just saying today how much better I feel when I am active, so it's great....the guy that got booted tonight went home and lost 105 pounds already...glad for him...you could certainly hear it in his voice and see it on his face....

A Decade Ago

A decade ago I was still living in Columbia, KY and working at Lindsey Wilson College. What I told myself would be a two to three year stint to get some work experience was into its 8th year of the most wonderful personal and professional start of our then young lives. Jennifer and I had one child, a yet to be two-year old Tristan, and we were living in the first home we owned. I was months away from finishing my MBA and had no idea that in the next year I’d be leaving Lindsey Wilson for my next career stop at Western Kentucky University. 9/11 had not happened, George Bush was just taking office for the first time, I didn’t know what a triathlon was,I was on the golf course every chance I had, The University of Texas at Austin was a place in Texas, and the Ironman was something I’d seen on TV once and thought was only for gods from Mount Olympus or people with a death wish. I didn’t own a bike, or running shoes, and a wetsuit was something surfers wore on TV. I was going through a can of Skoal a week (more if I had a long weekend of golf) and the only thing I did on a computer was email and homework (those porn sites on my Internet browsing history must have been an intruder).

Imagine all the things that could be in the decade to come: Where will we be? What new hobbies will I have? What places will we see? What historical events will take place? Where will my children go to college? What job will I have? Where will social media be? What will my mobile phone do? What goals will I have realized?

One thing has remained true throughout. The same friends I had then are the same best friends I have today, most of which are  my brothers/members of this very Team Topper Tri. Whatever the next decade brings, all I know is that I look forward to sharing every up and down with my wife, my children, my family, my brother, and my brothers from Team Topper Tri.

Kia Kaha!

Barefoot Running | Parade.com

http://www.parade.com/health/2010/01/03-barefoot-running.html

Is It Better To Be Barefoot?

Every year, countless Americans stop exercising--or don't even start--due to leg and foot pain. In response, athletic-shoe companies have poured millions of dollars into new cushioning, arch support, and shock absorbers. But despite this technological firepower, as many as six out of 10 runners are estimated to get injured every year.

Bacon Weekly- Prep Week-Marathon training

Mon- n/a
Tues- n/a
Wed- 1000 M swim... FS
Thurs- 3 miles- 10 min pace, Zone 1/2
Fri- 4 miles- 9:30 min pace, Zone 1/2
Sat- off
Sun- 3 miles, t-mill, 10 min pace


This was the set-up week for the full marathon training which officially starts in the morning. The program is set at 5 run days per week; to include 1 long run, 1 speed/hills day, and 3 steady runs. After consultation with the swim instructor, I have chosen to add 1 swim day on an off day and 1 swim day on a run day.....don't want to lose my base as my big goal for 2010 is the Longhorn 1/2 Ironman...Karl and I briefly discussed it several months ago, but this post makes it my official BIG goal for 2010...that said, the marathon is a big goal for me too...would like to carry a nice pace in the marathon, so plan to train to do more than finish. Adapting to the cold-weather runs has been easy for me; however the 10-20 degree runs I can't handle....don't have and don't want to buy the clothes for those runs either..... 30 degrees and above and my plan is to run outside when I can....if I can adapt to some lunchtime runs with no shower after, I can take advantage of the warmer days and sunlight...those dark,cold morning runs are for the birds, but I''ve done em and I'll keep doing them to reach my goal.

Wore my new kicks today....got the Adistar Ride II for Christmas. I ran in the Adistar Ride I last year and they treated me well, so no reason to switch. Although a roomy toe box left me with a nice pinky-toe blister on the run today, so will have to tighten up the laces for sure.

Last week was also my last swim at the YMCA...I really liked the place, but a nice offer to join the Owensboro HealthPark was too much for me to stay. The new place is premium, killer locker rooms, pool, t-mills, tv screens everywhere, ping pong:), indoor track. It's more people than I typically like to workout around, so my hermit-like workouts are over.

Picked up the latest Ipod shuffle and it's amazingly small. I really like it...it has a small built in clip, so no more flipp'n arm band for me....the headphones weigh more than the ipod....

On a final note, my brother has returned from Iraq and is drawing down in Seattle preparing to return to Mayfield, KY on Tuesday morning. Glad to have him back. He turned into a runner while in Iraq and ran many 5k races and ran his first 10k about 3 weeks ago and had a realy good time too...proud of him and his service to our Country.

I'm out...Bacon

Commitment to posting

Sunday: Off
Mon: 1:38 Bike (16.1mph) very cold out!
Tue: 30 Min. Run
Wed: -------------
Thur: 30 Min. Run
Fri: 30 Min Run, 3 sets weight training and cross fitness workout
Sat: Cross fit- (3 sets) 30 pushups, 40 sit-ups, 50 squats.

The bitter cold weather forced me off my bike and I had to adjust and just put together some of the easy runs and workouts I have listed. I hate running (no offense to the runners) but I have committed to getting in 5k shape so I have been running for time 3-4 days a week.

Since joining the blog I have just watched most of the year because I was unsure of the kind of commitment I could make. A year ago January 4th I started my doctorate and I was afraid I could not balance my family, cycling, work, and research. A year later I have 21 hours of doctorate work under my belt, and I officially logged 4,763 actual road miles in 2009. I am confident I can be more focused and take on a few more challenges. I have started to lay out the dates for the KY/IN cycling road/criterium racing calendar and have the support of my family to make as many of those events as I can. I will make adjustments as my graduate work and work priorities dictate. So I will try to be as loyal as all of you have been in posting the good the bad and the ugly.

L3-Live, Learn, Lead

Schmidty

2010 Resolution 5k Results

96 out of 754 participants
15 of 35 in age group
23:11 chip time
7:20 mile pace

go dino go.... brains, bat, goat

Clean Eating

Melanie and I are now trying to stay real close to a clean eating book that she purchased over the holidays. Its 80 percent what you put in your body and 20 percent what you do to your body. She has also found a new desire to run and get back in good shape. She finished the resolution run at about a 12:50 pace and smiling the whole way..... Have signed her up for her first mini marathon in april as well.....

train hard, eat well,

dino

Dinos Weekly

Started the week off with a visit to swags running store in the ville. Purchased a new pair of Asics Evolutions at a great price. Like Swags a lot...

Monday: 3.2 mile run at 9:30 pace
Tuesday: 4 mile run at 9:45 pace
Wednesday: 3.2 mile run at 8:45 pace
Thursday: travel to nashvegas
Friday: 5k Resolution run
Saturday: 1 hour run.... 6 miles and some change at 9:50 pace and back exercises
Sunday: anticipate some indoor biking and some abs

Run down for New years eve and my Resolution 5k.
Arrived at Nashville around 3pm
then out to dinner...a couple of brews, spinich dip and a pasta bowl
Watched Tim Wilson at Zanies Comedy club... laughed ass off! whiskey, brew, nachos and champaign at midnight
back at hotel around 1 am......
woke up and prepared for run with a nice breakfast and some coffee....
Race started at civic center by the at&t "Bat Building".... ran around Titan stadium and across bridge back to downtown..... Almost tossed my cookies on the bridge. With all this great preparation and freshly off knee surgery with an additional 12 pounds...... I still ran a 23:10..... that is a 7:29 pace...... was well pleased and have started my new year off well. I have refined my eating habits and am back on track.... Up to a 1 hour 6 mile run and have registered for the Ky Derby mini marathon in April.... looking forward to getting back in shape and dropping those extra 12 pounds that I now have.....

dino