First of all, sorry for a few weeks of not posting...the fitness lifestyle has been there but just didn't find time to post it...in the weeks since my last posting week, my strength program ended and I entered the next phase of training. On the strength training part, 4 months of planned training yielded big results for me..in muscle size and increased strength..I have all the stats at work, but to say all muscles measured...saw increases bewteen .75 and 1 inch..biceps, chest, thighs, calfs, shoulders...weight increased in amjor way too as I greatly increased my max and rep capacity from week one. Since the program ended, I've been on the trainer and running many miles...serious ear incfections have kept me from the water in the past 3 weeks but it's over now and swimming enters back next week. I have been steadily on the road every week but still making time for at least 1 run while I;m away...rund are averaging in the 4-5 mile range with times in the 8's, 9's.... I stated making my race calendar this past week and palcing my training dates appropriatly and my goal still stands to do the Austin 70.3 in October..
Mon- 4.2 miles Tues- travel
Wed- 2 miles Atlanta hotel outside
Thurs- travel
Fri- off
Sat- travel to Cincy 8 hours in car...that's a workout
Sun- 5 miles in the rain 63 degrees (my favorite run) no watch
Sunday, February 27, 2011
weekly
Did a couple of runs this week, 3 miler, 4 miler and a long run today (sunday). A beautiful 10 mile run at 8:30 pace. This was one of my best runs of the year. Also, dusted off the bikes this week... Rode the Fuji a bit (causualy) and rode the ole Schwin Sprint hoopty around the neighborhood. Got myself outside as much as possible this week... feels good to be outside... helps with the mood swings. Ive had 3 great days in a row. Kids are stable, have had a 40 hour work week (no overtime) and the wife returned from Chicago... Got out today and watched the hometown Louisville Cardinal baseball team play some ball... spit some sunflower seeds and was happy. Spring is around the corner and Im jacked up for it. Melanie flew in from Chicago Fri. nite and ran/walked the first leg of the Triple Crown of racing... finished at about 12 min. pace... I was a spectator for a change... was nice to watch a good race... 10,000 entrants and the winner pulled a 14:06.... white boy was kickin it. Thanks for all the comments and advice from the team this week. Things are on the turn for the better. Just doing the exercise for the health and the fun of it...Looking forward to the Papa Johns 10 miler in a few weeks...gonna change up my routine in the weeks to come... will modify to fit "Dinos" program... Give It hell gentlemen in athletics and life!
Weekly Update- Karl
Sorry for not posting last week. This time last week I was on my way to the KIPP Renaissance School in the 9th Ward of New Orleans to do community service. It was the perfect start to a great week. The conference was magnificent, if I do say so myself, and we had a lot of comments affirming that. From newcomers to 20+ year veterans, we had CASE members tell us it was among the, if not THE, best conference experience of their career. After a tough week at my day job the week before that ended with me getting an “ass-chewing”, it was a welcome and needed experience.
Monday-Wednesday: CASE FUSION
Got to meet Liz Murray, James Carville, and Mary Matalin. Watch the Liz Murray story tonight at 8pm EST on Lifetime Movie Network with your kids. Maybe they’ll think about it next time they think they have it tough or don’t think they can do something because of their life or where they grew up.
Thursday-Friday: Off
Slept for 12 hours Wednesday night. I have not slept 12 hours in one night in nearly 20 years.
Had a block party on our cul de sac on Friday afternoon. Met one of my new neighbors and it turns out he’s a cyclist. We plan to ride together soon.
Saturday: 1:30 endurance bike ride on the trainer
Sunday: 55 minutes endurance run. Negative split by 1:30 minutes.
I had to make a tough call last night and cancel my entry into the MS 150 ride. I haven’t had time to fundraise properly for it (needed to raise at least $400) and the logistics of getting to Houston and scheduling hotels just got to be too much. I’m just going to put my efforts into preparing for the CapTex Tri and keep my training and racing close to home.
Make it a great week, All.
Kia Kaha!
Sunday, February 20, 2011
Self Realization
Gentlemen,
Sometimes we must all look in the mirror and give an honest assesment of ourselves. I have done this many times in my life and sure you guys have as well. This week was one of those look in the mirror lessons. Life is still kicking the crap out of me in many directions... work, kids, wife out of town, dog, parents health, and my very own health. As I stretched out my long run this week to 14 miles, I have experienced some major pain in both knees.... Ive have meniscus repair in both and have pretty much run the remaining ligaments and tendons down to almost nothing. Basically bone on bone.... anything past 10 to 12 miles is real stressful and uncomfortable to me. I thought I could get back to where I once was with endurance running... Maybe thats not possible.... physically.... Mentally, heart, and lungs are there.... knees are not. With this said I have deceided to withdrawl my name from the ING NYC Marathon lottery pick and am looking into trying to get out of the 26.2 distance for the KY Derby and just run the 13.1 mini marathon. When all this started some years ago when Karl and Mark did the Muddy Buddy, I was running away from a failing marraige.... I used running, biking, (and attempted swimming) as a way to deal with the stresses of a divorce and a failure in my life... I was a good ride.... have really enjoyed it and have accoplished some great and wonderful things through endurance sports... But, I think all good things shall come to an end.... Im not ruling out the healthy lifestyle that we have all chosen, just ruling out pushing myself beyond what Im capable. I will continue to exercise, run, bike, and even attempt to swim a bit... will continue working the core, lift some weights and eat a healthy diet... will continue running the Papa Johns 10 miler and the KY derby Mini.... these races as well as the rock n roll minis across the US are special and very fun to me... there are a few 5ks that are still fun for me.... and im still interested in Grabaky 2011. Really would like commitment from all our group to do this one. May be my last endurance journey for awhile. May be my farewell to the crazy distance feats. Ive struggled with these self realizations but have made peace with them. Really need one last group event that we could all do... Im very thankful for the journey weve all been on and would like to continue moderately and have fun. I rode my bike today for a leisure 10 miles... more or less sight seeing the neighborhood and did a 4 mile slow jog... felt so good just to do it for the health and have fun... no aches, no pains, just a good endorphin rush. Kinda practicing that now... need to have fun and have no worries of missing a workout or how fast or how far I go.... just go!
Also currently dealing with lots of life difficulties.... My 13 year old son found my 17 year olds stash of pot and deceided to take it and sell it at school for some extra cash.... Not a good idea... got busted, expelled, and will have to attend alternative school for 18 weeks... crazy... 7th grade and doing that stuff. Both my 19 and 17 year olds are using causually, smoking cigs, overweight, and dont give a damn about anything.... Crazy! dont know where to turn with these kids... im giving a little tough love right now, just damn hard to watch it. working my ass off, melanie is in travel mode from chicago, alaska, and north carolina.... im sitting in a big ole house with a cripple dog worrying myself sick... parents health is bad and i have bad knees and a sore back.... stress and worry????
I guess bottom line is like this.... will continue the healthy lifestyle.... I really have no choice right now (too much stress)... just count me out on the consistant blogging and reaching any new heights.... Im just holdin on to anything positive at all.... trying to shake my crazy ass seasonal depressed, bi-polar self out... still givin it hell to the end... good luck to each and every one and think about that grabaky 2011.... give me something to look forward to this fall....
dino
Sometimes we must all look in the mirror and give an honest assesment of ourselves. I have done this many times in my life and sure you guys have as well. This week was one of those look in the mirror lessons. Life is still kicking the crap out of me in many directions... work, kids, wife out of town, dog, parents health, and my very own health. As I stretched out my long run this week to 14 miles, I have experienced some major pain in both knees.... Ive have meniscus repair in both and have pretty much run the remaining ligaments and tendons down to almost nothing. Basically bone on bone.... anything past 10 to 12 miles is real stressful and uncomfortable to me. I thought I could get back to where I once was with endurance running... Maybe thats not possible.... physically.... Mentally, heart, and lungs are there.... knees are not. With this said I have deceided to withdrawl my name from the ING NYC Marathon lottery pick and am looking into trying to get out of the 26.2 distance for the KY Derby and just run the 13.1 mini marathon. When all this started some years ago when Karl and Mark did the Muddy Buddy, I was running away from a failing marraige.... I used running, biking, (and attempted swimming) as a way to deal with the stresses of a divorce and a failure in my life... I was a good ride.... have really enjoyed it and have accoplished some great and wonderful things through endurance sports... But, I think all good things shall come to an end.... Im not ruling out the healthy lifestyle that we have all chosen, just ruling out pushing myself beyond what Im capable. I will continue to exercise, run, bike, and even attempt to swim a bit... will continue working the core, lift some weights and eat a healthy diet... will continue running the Papa Johns 10 miler and the KY derby Mini.... these races as well as the rock n roll minis across the US are special and very fun to me... there are a few 5ks that are still fun for me.... and im still interested in Grabaky 2011. Really would like commitment from all our group to do this one. May be my last endurance journey for awhile. May be my farewell to the crazy distance feats. Ive struggled with these self realizations but have made peace with them. Really need one last group event that we could all do... Im very thankful for the journey weve all been on and would like to continue moderately and have fun. I rode my bike today for a leisure 10 miles... more or less sight seeing the neighborhood and did a 4 mile slow jog... felt so good just to do it for the health and have fun... no aches, no pains, just a good endorphin rush. Kinda practicing that now... need to have fun and have no worries of missing a workout or how fast or how far I go.... just go!
Also currently dealing with lots of life difficulties.... My 13 year old son found my 17 year olds stash of pot and deceided to take it and sell it at school for some extra cash.... Not a good idea... got busted, expelled, and will have to attend alternative school for 18 weeks... crazy... 7th grade and doing that stuff. Both my 19 and 17 year olds are using causually, smoking cigs, overweight, and dont give a damn about anything.... Crazy! dont know where to turn with these kids... im giving a little tough love right now, just damn hard to watch it. working my ass off, melanie is in travel mode from chicago, alaska, and north carolina.... im sitting in a big ole house with a cripple dog worrying myself sick... parents health is bad and i have bad knees and a sore back.... stress and worry????
I guess bottom line is like this.... will continue the healthy lifestyle.... I really have no choice right now (too much stress)... just count me out on the consistant blogging and reaching any new heights.... Im just holdin on to anything positive at all.... trying to shake my crazy ass seasonal depressed, bi-polar self out... still givin it hell to the end... good luck to each and every one and think about that grabaky 2011.... give me something to look forward to this fall....
dino
Sunday, February 13, 2011
week #7 of 18
better week, more balance:
Mon: 4 mile maintenance run @ 8:30
Tue: w/u... 3 intervals of .75 mile @ 6:50 pace (4 miles total)
Wed: Rest
Thr: 6 miles @ 8:20 pace
Fri: 8 miles @ 8:20 pace
Sat: Rest
Sun: 12 miles @ 8:40 pace
total: 34 miles, great speed/interval workout tues. Extra day of rest feels good, however, still had some knee problems on the long run... I need to start stretching out the long run, but start hurting around 10 miles. I may have to outsmart this marathon in April... Thinking about running 6 miles and walking 90 seconds and repeating til I cross the finish.... its going to be a mental battle due to an aching body....
Mon: 4 mile maintenance run @ 8:30
Tue: w/u... 3 intervals of .75 mile @ 6:50 pace (4 miles total)
Wed: Rest
Thr: 6 miles @ 8:20 pace
Fri: 8 miles @ 8:20 pace
Sat: Rest
Sun: 12 miles @ 8:40 pace
total: 34 miles, great speed/interval workout tues. Extra day of rest feels good, however, still had some knee problems on the long run... I need to start stretching out the long run, but start hurting around 10 miles. I may have to outsmart this marathon in April... Thinking about running 6 miles and walking 90 seconds and repeating til I cross the finish.... its going to be a mental battle due to an aching body....
Week One: CapTex Tri Training
Monday Rest Day
Tuesday Foundation Endurance Bike Ride on the trainer, 1 hour
Wednesday Foundation Endurance Run on treadmill, 35 minutes
Thursday Bike Power Intervals Ride on trainer, 1 hour ( 6x20'” sprints in high gear
Friday Foundation Run on treadmill, 35 minutes, immediately followed by 2x20” speed intensity intervals
Saturday Foundation Bike Ride, 1:15 hours
Sunday Foundation Run in neighborhood, 40 minutes (negative split: 21 minutes out, 18:35 minutes back, :25 to finish time)
Had a nice first week of triathlon training. I’m following a program off Training Peaks authored by Matt Fitzgerald, the same coach I used for IMAZ. This is an advanced Olympic distance program based on the weekly hours I thought I could give. Training Peaks now has an iPhone app, so I’m able to access my program anytime, anywhere. I get daily email reminders in addition to having access to my calendar at anytime.
You're probably asking yourself, “Where are the swim workouts?” Unfortunately, I don’t currently have access to a pool but I plan to remedy that in the coming week. I’m looking at the local YMCA as my first choice because it is approximately 3 miles from my house. I knew that these first couple of weeks would be a difficult start for me because my work schedule is crazy for the next two weeks. This week is our college’s Advisory Council meeting and Texas Exes Outstanding Teacher’s Awards Conference. On Saturday, I depart for New Orleans and the CASE FUSION Conference that I’m co-chairing. After introducing Mary Matalin and James Carville at our closing brunch, I fly back to Austin on February 23. I’m taking February 24-25 off work to decompress and get ready for my life to go back to pre-CASE FUSION madness.
I’m going to do my best to make at least a workout or two during the conference but I’ll definitely get back on track when I return.
Make it a GREAT week! Kia Kaha!
Sunday, February 6, 2011
Week #6 of 18
When life interupts was the theme of this weeks training... sometimes life just happens:
Mon: 5 miles @ 8:27
Tue: 3 mile tempo run
Wed: scheduled rest
Thr: all hell breaks loose
Fri: 12 hr work day & 2 hr. comute = nada
Sat: 4 miles @ 8:20
Sun: 10 miles @ 8:50
salvaged a hectic week with a total of 22 miles of running. Had a rough Thursday afternoon.... could have written a country music song... was told I had to pull a 12 hour shift on Fri... got behind a wreck on I65 going home... arrived home to find our house dog partially paralyzed....trip to the animal hospital (degeneritive spinal disorder) $200.00 and he's on bed rest with a 50/50 chance... Call from mom in refernece to my ailing father... needs a very high risk back surgery... awaiting what the heart dr. has to say about it... Dads response, wants the surgery to relieve the pain and may as well be dead as to hurt like this.... and finally, my 18 year old quits his job that was a decent paying job with health care and a benefits package..... Wow! all in about a 3 hr time frame.... Beginning to grow numb on lifes blows... beginning a new search on lifes meaning.... beginning to think its crazy to pursue such crazy materialistic pursuits and beginning to think im crazy for working like a damn sweat shop slave to have a few of these items... today is just my 3d scheduled day off from work... stupid! looking for my life back... Also having thoughts of not being prepared for a full marathon... it really hurts at 10-14 miles, cant imagine having to do 26.2 again.... my nutrition has been stress eating and am having way to much back and knee pain....So, I will be altering my training program a bit in the next few weeks up to the marathon... going to take an extra day off... 6 run days a week is too much for me... just going to try to make it through this race and stick with minis and 5ks in the future... half the distance and twice the fun :)
Mon: 5 miles @ 8:27
Tue: 3 mile tempo run
Wed: scheduled rest
Thr: all hell breaks loose
Fri: 12 hr work day & 2 hr. comute = nada
Sat: 4 miles @ 8:20
Sun: 10 miles @ 8:50
salvaged a hectic week with a total of 22 miles of running. Had a rough Thursday afternoon.... could have written a country music song... was told I had to pull a 12 hour shift on Fri... got behind a wreck on I65 going home... arrived home to find our house dog partially paralyzed....trip to the animal hospital (degeneritive spinal disorder) $200.00 and he's on bed rest with a 50/50 chance... Call from mom in refernece to my ailing father... needs a very high risk back surgery... awaiting what the heart dr. has to say about it... Dads response, wants the surgery to relieve the pain and may as well be dead as to hurt like this.... and finally, my 18 year old quits his job that was a decent paying job with health care and a benefits package..... Wow! all in about a 3 hr time frame.... Beginning to grow numb on lifes blows... beginning a new search on lifes meaning.... beginning to think its crazy to pursue such crazy materialistic pursuits and beginning to think im crazy for working like a damn sweat shop slave to have a few of these items... today is just my 3d scheduled day off from work... stupid! looking for my life back... Also having thoughts of not being prepared for a full marathon... it really hurts at 10-14 miles, cant imagine having to do 26.2 again.... my nutrition has been stress eating and am having way to much back and knee pain....So, I will be altering my training program a bit in the next few weeks up to the marathon... going to take an extra day off... 6 run days a week is too much for me... just going to try to make it through this race and stick with minis and 5ks in the future... half the distance and twice the fun :)
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