Friday, 28 January 2011 16:01

Have You Seen The Sun Rise?

Welcome to the new site for Jason Bahamundi and the Life of An Aspiring Triathlete.  You can see that there have been 'some' changes around here.  In the past two months or so I have truly been chasing my passions.  My passion for cooking and my passion for a healthy lifestyle through training and racing.  I decided to put them together and came up with this site.  I did not do this all on my own.  With a lot of help from Rita Barry at Fitblogger and Blog Genie this dream has become a reality.  It is terrific because the post for today was going to be based on the sun rising.  Well the sun rose over me today when Rita sent me an email that said the site was (almost) ready except for a few things.  I could not contain my excitement anymore and decided to launch it and will fix up a page or two along the way.  Thank you Rita. ------------------------------------------------------------------------------------------------------------------------------------------------- [caption id="attachment_333" align="alignleft" width="300" caption="Pic courtesy of noelkingsley.com"][/caption] As a runner we are often asked: 'Why do you run?' and 'Why do you run so early?' For me the answer is very simple.  I run because it is my time.  It is my time to getaway from the everyday.  It is my time to let my creative juices flow.  It is my time to examine who I am and how I want to be better.  It is my time to dig down deep and push myself to the next level.  It is my time. And during that time I have seen some of the most amazing sunrises.  I have run pre-dawn in cities like New York, Maui, Dallas, Jackson MS, Cozumel, Miami, Philadelphia, San Antonio, Austin, Healdsburg CA, and Charlotte to name a few.  It is the same sun everywhere I have been but it is a different and amazing feeling because each city, town, village is different. I have seen my breathe in Jackson MS in October on a 16 mile run.  I didn't have any idea where I was but as the sun started to rise and my feet met the pavement a warm sensation came over me that can never be replicated.  I felt free at that time.  I had a 7 hour drive back to Dallas ahead of me and at that time it didn't matter.  I was alone with the world and at the same time I was one with the world. I have had sweat pouring off my forehead in Cozumel while running side by side with my wife.  We didn't talk, we just ran.  We didn't have to talk as we knew what the other was feeling.  The sun was beating down on us but to our right was crystal blue waters.  A sight like no other.  Yes, the water in Maui was crystal blue as well but in Maui I had beaches before that water.  I had the smell of pineapple in the air.  Fresh sushi was on tap for lunch and well Maui was different that Cozumel. This is the beauty of running.  The ability to see the world from a different perspective.  Have you ever seen the sun rise?  Have you ever seen the sun rise while running?  How about seeing your city?  You drive through it everyday but have you ever run through it and seen it  from a different perspective?  Have you truly opened up your eyes to your environment. For me this is what running is all about.  It is the Social Studies class they never taugh in school.  They can tell you about the capital of Texas being Austin, but they can't tell you how it feels to run down Congress Ave with the capital building ahead of you and the hundreds of people going to their many destinations. I love running and it is my lifestyle.  It brings me joy and happiness.  It brings out my creative problem solving skills.  It bring out the best in me.

Have you ever seen the sun rise?

Published in Race
Tuesday, 16 November 2010 16:04

Are You A Role Model?

Before I post the article that I wrote regarding role models for our children I wanted to point out that tomorrow is the day of the drawing for the SBR Sports Giveaway.  The rules for entry are right here:
You get one entry for each of the following. Please comment separately so that I know each of these items has been done.
1- Be a follower of my blog. This is mandatory since I want to give back to those that faithfully come to my blog to be either wow'd or bored. Either way thank you for following.
2- Like SBR Sports Inc on Facebook. Just click here to do so.
3- Follow SBR Sports Inc on Twitter. Just click here to do so.
4- Post on your blog / Tweet about it / Announce on FB this giveaway. 1 entry for each of these.
5- Like Marathon Makeover North Dallas on Facebook. Just click here to do so.
6- Follow Marathon Makeover North Dallas on Twitter. Just click here to do so.

That is 8 different chances to enter to win this great product. Giveaway will end on 11/17/2010 at 12pm CST.

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Are You A Role Model?

By Jason Bahamundi

A number of years ago an ad campaign featuring Charles Barkley famously made the claim that he, Charles Barkley, was not a role model. Most recently LeBron James is seen mocking that ad campaign from Sir Charles and caused me to think. Who are today’s role models? Is it LeBron and Kobe? Is it Tom Brady? Maybe Albert Pujols? I don’t know the answer but what I think is that these might not be the best role models for our children.

Shouldn’t the role models to our children be us: the parents, aunt/uncles, nieces/nephews? I think about all that can happen in life and trying to explain the exploits of a Kobe Bryant in Colorado or Barry Bonds and BALCO seems so daunting. Wouldn’t it be easier to point out your own mistakes to your children and have them learn from you rather than trying to figure out what Big Ben was doing in a college town bar? We have no idea what the athletes and movie stars are thinking as they live in worlds outside of what most of us live in. If I get into a car accident it will be easier for me to explain to my step-son what happened then trying to explain why Marion Jones used HGH to improve her speed on the track.

With this rationale bouncing around in my head I thought about my goal of finishing a second marathon and competing for the first time in a half-ironman event within 6 months of each other. I want my step-son to look at me and my training and say that he wants to be me like me and not like Mike. I get up every morning and go out for a run, a ride or a swim. I can be seen in an activity that benefits my life and lives up to my lifestyle 6 days a week and on the 7th day I am resting so that I am fresh for the upcoming week.

In my daily life I run into people who live their lives the same way and it is these people that I want my step-son to idolize, be it through their blog or through actually meeting them. The regular Joe provides so much inspiration and motivation that if we just opened our mind and our hearts we would see it everywhere we went. Two people that have truly inspired me in the past couple of weeks are Jennifer Roe and Claudia Spooner. Jen is a blogger who is looking to lose weight and run her first marathon. Claudia is my coach and she just competed at the 70.3 Ironman World Championships in Clearwater, Florida. Opposite ends of the spectrum you might say, but they are closer to each other than one would initially think.

I ‘met’ Jen via the comments section of our blogs and was immediately drawn to her story. Jen at one point in her life weighed 230 pounds. Tired of it all she decided it was time to lose weight. At that point in my reading I was already inspired because she put herself out into the public eye and would undoubtedly face public ridicule for being overweight. It didn’t matter to her what ‘they’ might say, because what mattered to her was living a healthy life. She began a marathon training program and to date has lost 81.8 lbs. She told me about this weight loss and referenced it by saying that the weight loss has been a 3 year marathon. Isn’t this the person that we want our children to look up to? The person who stared adversity in the face and decided to not blink. The person who put their mind to it and went for it and is achieving it on a daily basis. The person who could easily quit because that would be easier then getting up and going for an 8 mile run or even take just 8 steps.

Jen will be proudly running her first marathon in June at the Rock N Roll San Diego. Just recently she set a personal best in a 5K run. I am proud to say that Jen is my friend and I will be following her journey toward June and beyond.

While Jen’s journey is starting, Claudia’s journey came to an end this weekend in Clearwater. Claudia isn’t done racing by any means, but her season is done and what a season it was. I have followed her accomplishments as she won trail races and finished just outside of qualifying for Kona at Buffalo Springs.

All this time I knew how tough she was, as she has accomplished incredible feats and you have to have mental toughness to race the way she does. What I am most impressed about though is that she raced in Clearwater with a broken hand and an injured quadriceps and never gave up. Claudia injured herself prior to the World Championships while in a trail race by tripping over a tree root and breaking her hand and injuring her leg.

The amazing part is that after taking inventory of her limbs she pushed herself across the finish line when most people would have stopped racing. In addition to that race, others would have chosen to not race in Clearwater and been severely distraught by that decision. Claudia decided she was racing and would need a cast that would allow her to swim, bike and run for 70.3 miles. Mental toughness would also be required.

Claudia had an amazing race on Saturday, November 13th, 2010 and finished under 5 hours. Swimming for 1.2 miles, then riding a bike for 56 miles and finishing up with a ½ marathon must have inflicted pain in her hand and leg but through it all she pushed on. She accomplished something that most people don’t dream of doing and she did it against some of the best athletes in the world.

The commonality between Jen and Claudia is easy to see if you open your eyes to it. Jen competes in endurance events as does Claudia. Jen has pushed herself and had to use mental toughness to overcome fears. Claudia has pushed herself and had to use mental toughness to overcome injury. These are the people that inspire me and I use both of them during training when I think that I just can’t go any further.

When my step-son asks me why I run or bike I tell him because I am motivated by people like Jennifer Roe and Claudia Spooner, those who have faced obstacles and over come them. We can watch ESPN and see the Top Ten plays being made by the best athletes in the world but should they be the role models our children look up to? For me the role models I want for myself and my step-son are those everyday people who live regular lives but do extraordinary things, like losing 80+ pounds or racing by putting injuries in the back of their minds.

There are stories to be told and if we start to pay attention to them then Charles Barkley will be right. He won’t be a role model because we will be.
Published in Uncategorized
Tuesday, 09 November 2010 12:19

Stop Using Can't and Start Using Can

CAN YOU REMOVE CAN'T FROM YOUR VOCABULARY?

As the readers of my blog know I have started the North Dallas business of Marathon Makeover.  I have been thinking a lot lately about the business and how to engage others in what is more than a marathon.  This running/triathlon/endurance sport idea is more than just a race or distance.  It is a lifestyle.  Changing people's lives is not easy especially when they are 'set' in their ways.

We Type A people think that we just go forward and it can be done....anything can be done.  Most people don't think that way though.  They need to be led and shown why it is good for them.  The question I keep coming back to is how do you show them?  I am running a campaign on Facebook that is targeted to our main group here in the North Dallas area.  I have posted on LinkedIn and Twitter about the program and because I am convinced that it can be done I want others to be convinced but does it happen that fast?  See an ad for running a marathon, click on it and join?  Obviously not.  Marketing experts will tell you it takes 7 points of touch before somebody takes an action.  So I will keep doing what I am doing in sending out press releases, Facebook ad campaigns, LinkedIn, etc to get to those 7 points but how do you get the message across that this lifestyle is FUN.

Obviously I love to race and being competitive is in my blood.  I love to train and excercise.  I love the choices I get to make regarding my diet on a daily basis.  It is 'easy' for me to choose a spinach salad over  penne vodka.  I used to think that the waiters or waitresses would think to themselves what is this guy ordering, but then I thought to myself that is their issue and not mine.  The problem with that thought process is that those are the exact people I want to work with.  Help them make healthier choices, but doing so could take all day because of how passionate I am about living a healthy lifestyle.

I hear all the time from family and friends that I can't do that.  I can't run a mile.  The only 13.1 miles I'm covering is in my car.  We have all heard it before and for me it is somewhat maddening.  I started running by doing a 1/4 mile walk, then 1/4 mile jog, then 1/4 mile walk, then 1/4 mile jog and be done.  15 minutes give or take for a week like that.  Then I moved up to another distance....2 miles.  And it kept growing but I didn't come into this world running a marathon.  For me the word can't is a total conversation ender.  Once you use that word then it doesn't matter why because you have shut down.  My step son says I can't carry this or I can't carry that.  I tell him fine leave it on the floor then and somebody who CAN will pick it up and carry it.  I want to get him out of the mindset before it even starts.

I don't look at the world as a world of not possibles.  I see the world in a way that leads me to believe that anything is possible.  It is a positive mindset that I have chosen and feel it benefits me.  If something truly cannot be done then it had better be because I tried and tried and tried and was unsuccessful, and not because I just looked at the project as too daunting.

When I was in Mississippi a few weeks ago, we did some video shooting for the website about what running, marathons and Marathon Makeover mean to us.  My story is not unlike a lot of folks out there who got started in endurance sports and have let it carry them forward.

This video captures me and my personality perfectly because it is about smiling and having fun.  Running and training for a marathon or half-ironman or ironman is fun.  You can see changes in your personality, changes in your work product, changes in your family and friends as they catch the bug from you.

Can you help me out today and tell somebody who uses the word can't that they can?  Tell them it's possible and they just need to change their mind for this one obstacle.  Once they see that they CAN do it they will think to themselves what else did I think I could not accomplish and now CAN.  It is amazing to see the mindset of a person change and I am asking you to become a catalyst for changing somebody's life.

Tell me what you did to help somebody stop using the word can't.



DAY 7 & 8 OF THANKS
This is going to be a combined day of thanks since I did not post it yesterday.

Day 7 - I am thankful today for what I got to do last night with my step son.  Last night after dinner I went to the grocery store because I wanted to cook with Chico.  He was at his Dad's all weekend and when he was back home I wanted to spend some time with him.  He loves to cook as do I.  So last night right after dinner he went to shower (Mom was watching - he is only 4) while I ran to the grocery store to get the ingredients for energy bars and granola that Marni (TriMarni) provided the recipe for. 

After I got home we turned the kitchen into a full-on restaurant kitchen with measuring spoons and cups and bowls and pans and ingredients and just had a blast making it.


It was getting the opportunity to spend time with my step-son and sharing a passion with him that I am thankful for.
  

Granola Ingredients
 
Energy Bar Ingredients


















Finished Energy Bars (prior to cutting)
Finished Granola











Day 8 - I am thankful for growing friendships.  I have a core group of guys that I used to hang out with when I was in NY.  Those were my boys and we shared our lives together all the time.  It was great.  I moved to Texas and knew nobody but my now wife (we were dating when I moved to Texas for her.)  I signed up for a softball league and met some great people.  I always thought to myself that they will never replace my boys.  And sure enough they haven't replaced them but they have added onto them.  Yesterday alone I got two emails and 2 phone calls from buddies that I met since I moved here and one invited me to the movies tonight (unable to attend b/c of a Board Mtg) and instead we changed it to lunch today.  The other buddy (Juan - see race report) called to tell me a story and followed that up with asking if I wanted to grab a beer down at the local restaurant in our neighborhood (unable to because I wanted to be with Chico.)  Seeing my friendships/relationships grow here in Texas from total strangers is what I'm thankful for.


Published in Uncategorized
Tuesday, 17 January 2012 13:08

Ironman Texas Training - Week #4 VLOG

Week #4 of training is in the books and the week had a few successes.  I was able to swim the 1,000 yard TT at a pace of 1:45/100y and the beauty was that I swam 1,050 yards at that pace.  I am very excited about that and think that I can still go lower than that to probably 1:42 per 100 yards. In addition to the success on the swim I have been working hard on pacing for both 70.3 Puerto Rico and for Ironman Texas.  Taking in a bunch of advice about not starting to fast and being prepared to walk I have been training to do just that.  I am setting out on my runs that are short at :15 slower than my goal pace for Puerto Rico.  If it is a longer run than I am going out at :30 slower than my goal pace for Texas.  Once I hit a heart rate of 160 I bring the pace back down so that my heart rate slows.  The benefits are evident as I'm running right at the target pace for both races when the run is done. My legs feel good and as of today I still have all of my brain cells.  The week coming up is going to test that notion but I'm ready to become the Athlete I Want To Be.  The bricks in that wall are starting to stack and it is strong.

How Is Your Training Coming Along?

 
Published in Train
Tuesday, 26 October 2010 13:29

Define Yourself In Endurance Sports

Define yourself in endurance sports and don’t let somebody else do it for you



By Jason Bahamundi (http://www.baha703ironman.com/)

 Recently there was some banter in the blog world regarding joggers versus runners. This discussion was prompted by a post from Julie Reyes of The Hotlegs Runner and an ad by Pearl Izumi. The headline of the ad is ‘WE ARE NOT JOGGERS’ and continues on to discuss running and jogging and essentially makes light of jogging. This led me to thinking about the sport of triathlon and all the varied distances. There are sprint triathlons, Olympic distance triathlons, Half Ironman and Ironman triathlons. Do triathletes view each other differently? Does an Ironman think that a sprint triathlete is not in the same realm?

The WTC announced a new series of triathlon races called the 5150 series which is a series of Olympic distance events. An Olympic triathlon consists of a 1.5k swim, 40k bike and 10k run. When you add up the numbers you get to 51.5k (31.9 miles) thus the 5150 series. If you are at all familiar with the Ironman races then you know that the Half Ironman distance is 1.6k swim, 90.1k bike and 21k run, while the Ironman distance is double that.

So does the person who has done the Iron-distance think that completing an Olympic or Sprint triathlon is any less and would a company that creates products for such events come right out and say that you are not a triathlete if you don’t do 140.6? The time that it takes to train for a 140.6 mile race is very high and some just don’t have the time or the opportunity to do that, so are they any less then a 140.6 finisher? I think not, I think that person is a triathlete. I think that once you finish all three stages in the same day that you are a triathlete. Notice I did not say in an hour for a sprint or 2 hours for an Olympic.

I think the difference lies in being called an Ironman. When I discuss my quest to compete at 70.3 Ironman California I make a clear distinction that it is not an Ironman and that it is ‘only’ 70.3 miles compared to the 140.6. I have a ton of respect for anybody that goes out and trains and competes no matter the distance but I also believe that 140.6 is special and should be viewed that way.

During my typical day of reading blog after blog after blog I came across one of my favorites in Kristin White aptly titled http://www.kristin-white.com/. Kristin is an amateur whose ability has put her on the podium at 70.3 Syracuse. She finished first in her age group, first amateur and 3rd overall female. You then go on to see that in 2010 she competed in sprint triathlons prior to 70.3 Syracuse and after she posted great results at Buffalo Springs. This past October Kristin raced in Kona where she was 5th in her age group and the 36th overall female. Does the fact that Kristin raced in Kona make her a triathlete? I don’t think so, I think what made her a triathlete was competing in a triathlon and finishing.

This topic was approached by Lisa Barnes (whose blog is http://www.everdaytri.blogspot.com/) in Lava Magazine on October 20, 2010. The article discusses essentially the same thing in that a triathlete is a triathlete regardless of distance. The comments on the article however go beyond that and one idea I thought to be terrific. If you do a 5150 event then maybe you should get an orange colored M-Dot tattoo should you choose. Do a 70.3 and it would be blue. Do the full 140.6 and the Red M-Dot is yours to flash to family, friends and strangers. This creates a distinction but does not say that you are not a triathlete like the Pearl Izumi ad points out that joggers are not runners.

My belief is that you become a triathlete when you cross the finish line of a triathlon regardless of distance. You are on your way to becoming a triathlete when you wake up at 4:30am to go to the pool to swim. You are on your way when you dial up your Garmin to record your heart rate while on your bike. You are on your way with each foot step of a planned brick and are missing family time. When you toe the line at the start of a triathlon you know that in due time you will cross that finish line and will be considered a triathlete.

I found the ad by Pearl Izumi offensive at first because if you are moving your legs faster then walking then you’re a runner no matter how the ad cares to describe you. The point of getting out there and moving is to lead a healthy and happy lifestyle and to interject an opinion that joggers are not runners may send people home and not have them reach the pinnacle of the finish line regardless of how fast they went.

I then read it again and thought to myself are they just trying to be provoking and getting people to discuss their advertisement. The saying that there is no such thing as bad press might have been their goal. If that is the case then they accomplished this because at last check the blog post by The Hotlegs Runner had 15 comments. People are talking and thus their goal accomplished, but of course there are plenty of people who are saying they won’t buy the brand.

I am reminded of the gentleman that I see week in and week out at White Rock Lake here in Dallas. The man must be in his late 70’s or early 80’s and he goes around the 9 mile loop at his pace. He has his earphones in and his Garmin watch and is probably shuffling at a 15 minute per mile pace. Would the executive who approved the message say that he is not a runner? In my book I want to be that man. I want to be in my 70s and 80s still shuffling around a 9 mile loop and sweating and knowing that I’m living a healthy lifestyle no matter what anybody calls me because in the end I am an inspiration.

Running is not just defined as moving your legs fast in my mind. It is defined in how you live your life. Do you get enough rest, do you train, do you smile and have fun, do you watch your nutrition? If you answered yes to those questions then you are a runner and I don’t care about your pace because you are doing something more then just sitting back and watching the world go by.

Be good to your body and your body will be good to you. So go put on your running shoes or cycling helmet and get out there and tackle as many miles as you want at whatever speed you want. You are a runner or a triathlete in my book.
Published in Uncategorized
Wednesday, 01 September 2010 19:01

Inspiration in all Forms

I had a swim training session along with a run today.  A not normal swim-run brick.  Not normal because you don't transition from the swim to the run but instead get on the bike after the swim.  With that in mind I knew that switching up the sequence would make for an interesting training session today.

The swim was more different then anything I had ever done.  The warm-up was 3x300 done with 150 free then 150 catch-up, 150 buoy, 150 3-breathe strokes.  Doing a straight 300 can get boring but mixing in the additional drills made it fun.

The 3-breathe stroke swimming was probably the most difficult and I didn't get through all the 300 by doing it, but was able to get to 75 yards straight.  The issue is that I don't relax because I am thinking about getting that next breathe and thus my chest becomes constricted.

After the warm-up I was to do 2 sets of ladders starting at 25 yards and increasing by 25 until 125 and then go back down.  During this portion of the swim I continued to do the 3-stroke breathing and I was able to get to 100 yard before I felt the constriction.  I am thrilled with the fact that I was able to go that far and hopefully I will continue to focus on that and perfect my craft.

Once done with the ladders it was onto 200 buoy and 100 kick.  During my session I met another triathlete in the lane next to me.  Very nice guy (should have gotten his name) who has competed in a few 70.3 Ironman races.  He is racing Longhorn this year and he was a very good swimmer and he gave me inspiration to keep pushing myself.

There were a couple of times when I wound up drafting off of him and you can truly tell the difference then when you are on your own.  At the same time as I met this gentleman another swimmer came into the pool and she was serious.  She had all the paraphenalia.  She shared a lane with me and I would watch her during my breaks and seeing how effortless it was for her gave me some inspiration as well.  Again, at certain times I was able to draft off of her and could see how easy the swim become because of the drafting.

After the swim it was onto a 30 minute run at a 2% incline.  The run started out at a 5.5 and moved up to 7.0.  I did the increases in 5 minute intervals.  I wound up running 3 miles in the 30 minutes.  My inspiration on the run came from the girl next to me.  I saw that she had her speed at 6.4 and I was determined to exceed that even though I had the incline on.  I also thought about the race this weekend and how I wanted to make sure that I pushed myself because during the race I would be pushing myself hard.

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So I found out from LegalZoom that the first three names I chose for my business were not usable so I had to change them out for another set.  I am going with Get Healthy Dallas, LLC as my first choice.  Let's hope that sticks and I can begin the process for getting this under way.

I signed my franchise disclosure forms and faxed them in so I now have a 14 day 'cooling off' period to think about the business and whether or not I want to go forward.  I don't see me turning back now.  I am excited about the prospects and can't wait to start making phone calls for ad space concerning MY company.

On a side note, I found out that an old high school classmate of Karen's submitted a questionnaire to marathong makeover as well.  In speaking with MM it was determined that it was too close of a territory but maybe there were other ways to set up the business.  Some sort of satellite scenario is possible.  I am thinking contractor.  I have spoken with him a few times and he is bright and motivated and that can only help me in the long run.  Let's see how this turns out but I am excited about the prospects.  I have so many thoughts and ideas running through my head for sponsorships and companies and how to get them involved.

Stay tuned for more information regarding the newest endeavor and who knows that it might lead to.
Published in Uncategorized
Sunday, 29 August 2010 16:02

Going 1/2 Ironman Distances

This weekend had distances involved that would be preparing me for goig the 1/2 Ironman distances.  On Saturday I was to ride my bike for 3 hours and then on Sunday go for a 12 mile run with a heart rate under 150 bpm.

This past week led to this point where I am both excited and exhausted at the same time.  All of the training this week was a lead up to going these 1/2 Ironman distances (although the 12 mile run was 1 mile short of the 1/2 Ironman distance.)

I had some tough swim training this week.  It was difficult enough that on Monday I did only about 75% of the session.  My mind was racing with the job hunt and when you are just going back and forth following the black like you just lose focus and think of everything but form and relaxation.

The second swim sesson on Wednesday was great.  I told myself that I was going to be ultra-focused and making sure that I do the entire session and have a great time doing it.  Isn't it amazing  that when you put your mind to things they become easily achievable.  The swim session on Wednesday was a ladder down.  I start with some warm-up swimming then go to a 500 and then 5x25 hard, 400, 4x25 hard, 300, etc all the way down to a 100 and then cool-down.  I loved the swim that day.  I was on fire with it and just truly enjoyed it.

This week I had a rides of 1hr45min on Sunday, 1h30min on Monday and 2 hours on Thursday.  I did the first two outside and the conditions were brutal.  It was so hot that there wasn't enough liquid around to keep you hydrated.  On Sunday I rode at 12pm and wound up drinking only 1 bottle of water and so on Monday I only brought 1 bottle with me.  About half-way through the ride the liquid was all gone and I did not have a second bottle.  I could feel my lips cracking and the salt just piling up on my face.  It was not the easiest ride.

Tuesday I had a negative split run.  Previously all my negative split runs have been time based, but this one was HR based.  Out in the 130-140 bpm pace and in at 150-160 bpm.  I did 30 minutes out and wound up doing the run back in 22 minutes.  I was on cruise control on the way back and pushed hard.

Thursday I had a 1hr15m SUPER easy run.  I kept a good pace and never felt fatigued.  The purpose of the run was to get aerobic work in and let the legs relax a bit.

The best part of the runs was that I was able to run with the Castle Hills Running Club on both days.  It was great to be able to see all the runners and the best part is that the group is up to around 10 people.  It is amazing to see what was started as a group of 5 double in size and everybody keeps coming out.  With the weather changning for the better I can only imagine that the numbers will continue to grow.

After Friday's day off the 3 hour ride came.  I was on the bike around 10am and the weather was stll very nice.  I took off from Flower Mound and headed north.  I did not realize that north meant going all the way into Denton.  I could not believe my eyes when I saw I-35 and I was in Denton.  I wound up riding 53 miles that day and I felt great when I was done.  It was a great feeling to know that I could do a 1/2 Ironman distance in 3 hours and most likely less.

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I spoke with my Financial Advisor and met with my accountant and the business of Marathon Makeover in Dallas is going to be going forward.  I am contacting them tomorrow along with setting up my LLC, getting a business checking account and a business credit card.  The start of moving into my own business is starting and I know that once I start this I will land a corporate gig.  I am ok with that b/c I need to cover the insurance and will continue to develop my resume and perfect my craft.  At the same time my resume will be getting more and more established with the start of this business.

Learning all the ins and outs of running your own business is going to set me up for success in the corporate world.  Making decisions on marketing spending and knowing how much to spend for the biggest return on that investment will only help me in the future.  I am excited about this venture.

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Job Hunting -
The job hunt is still going on, but I must say that this past week was a great week for me.  I connected with a handfull of people to get my resume into their network.  One of them works for an agency and they happen to have two openings.  The other works for a local television station here in Dallas.

I also sat down with a realtor who is involved in their church and they are going to push our resume's into their network.

I figured that I would have something setup by September 1st and I honestly think that is still going to happen.  I have a great gut feeling about this week coming up and am excited to see how it all turn's out.
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Thank you for reading my blog and keep on training
Published in Uncategorized
Ever since my swim yesterday my training has been on a roll.  The swim while tough was tremendous b/c I proved to myself that I have the endurance right now to do that type of swimming for that length of time and distance.

Yesterday's core/strength was even better.  I was looking to do a perfect workout yesterday after I got started on the treadmill.  I ran for 30 minutes to warm-up and it felt great.  My peak HR was 138 and my avg HR was 128.  I never felt like it was hard or that I wanted to just jump off the treadmill.  I was actually very comfortable at my pace and was running close to an 11:00 min/mile which is decent for being in that HR Zone.

Once I finished that and did the first workout for my legs (leg extensions) and moved onto leg curls and then leg press and manged to do 15 reps of each at the weight level which is closer to 65% of my 1 rep max I started thinking I could have a perfect training session.  For me a perfect session would be one in which I did 15 reps of every excercise.  I felt strong and then broke down the excercises into two sets of 7 and 8 reps so psychologically I could do it.  I got this idea partially from my swimming, but then was reinforced after reading an article on Daily Triathlon about Chad Soileau. 

Mr Soileau used to weight 464 lbs and decided to have gastric bypass surgery and had a bucket list with completing an Ironman on it.  During his training he said he would break everything down into achievable goals so that he could keep going.  It reminded me of my swim and thus I used it to get through the strength training yesterday as well.

I managed to do everything for 2 sets of 15 reps except for the bench press in which I got 12.  I almost went back and did another 3, but that would not have qualified.  In the end though I now have a new goal to reach for and that is the perfect strength session.  If I can get through a session perfectly I can then push the weight up 5-10 lbs on each excercise knowing that I have the strength to do more weight and thus allow me to get stronger at all three disciplines sine the weight training is triathlon specific.

Coming off a great swim and an even better strength session I was ready for my ride this morning.  As has become routine Robert arrived at my house to start our 1 hour ride in Z2 at 6:00am.  Slightly later then the 4:45am swim-wakeup call.  I told myself that I wanted to have a better ride then Tuesday and keep the momentum going.

Lo and behold I was spot on.  Today's right was great.  We hit some hills and some nice flats where we could pick up some speed.  Overall we wound up going 17.64 miles at an average speed of 17.1.  My avg HR was 143.  Compared to Tuesday's ride of 16.54 miles at an average speed of 16.7 today was much better.  On Tuesday my avg HR was 139 but I never felt like I was pushing the HR Z2.  I felt like I was coasting through much of the ride.  Today I was working and it shows in that the Garmin calculated a 913 calorie loss compared to 834 on Tuesdy.

After the 1 hour ride we had a 15 minute easy run.  Today the pace was 10:53 that covered 1.38 miles with an avg HR of 146.  Tuesday was at a pace of 11:03 that covered 1.36 miles and an avg HR of 143.  The runs were not much different but that means that I'm getting stronger b/c I was much better on the bike and so overall today was a better brick then Tuesday and this leads me to keeping this up for Saturday's long ride and run.

Saturday will consist of 2 hours in Z2 followed by a 15 minute run.  Sunday is 1850 yards of swimming followed by an 8 mile run.  I am so looking forward to pushing my distances this weekend.  I know I can do it all but having to prove it is another thing and this weekend I will get to prove it.
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Personal Notes:
Yesterday was a really great day personally.  Outside of work which has been a bear lately my time spent with Jackson was terrific.  I take him to daycare on Mon/Wed and so yesterday after the swim I came home and watched some boob-tube with him.  We killed about 30 minutes then off to the 'Green Machine' for a ride to school.  He calls my Xterra the Green Machine.  Reminds me of the Hulk and I like that.

On the way to daycare I usually sing a silly song to him about going to school.  Yesterday I wasn't singing it and he said to me that he would like to have me sing.  So I did andwe laughed from that point all the way to the front door of the daycare.

After work on Wednesday we spend time together while Karen goes to train for her marathon, which she is doing awesome at.  So Jackson and I had dinner and then it was pool time.  At first I was apprehensive about getting in the water again, since I had just swam 2200 yards that morning but decided to get in with him.

We fooled around the whole time and I'm so proud of the fact that he is no longer afraid of the water.  he goes under, he swims across the pool and he has a great time in the water.  So much so that he now wants me to throw him across the pool.  He goes under and pops back up yelling.....'I'm OK, I'm OK!'  Hilarious and a great time.

Maybe the great time I had with Jackson led to a great workout at the gym for me.  I'm not sure but I do know that he and I had fun together swimming in the pool.

Stay tuned for my updates on the long workouts on Saturday and Sunday.
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Saturday, 29 May 2010 19:37

Cadence In Cycling and Running

After waking up from my mid-day nap......yes even those training to become an Ironman need a nap.....I checked my phone and came across an article on Facebook that was in reference to the art and science of cadence in cycling and running.

Figuring that I just did a ride that was at a high cadence I wanted to know more.  More of why I was doing it.  More of why it was important.  More of how it will make me better at both legs of the triathlon that I am strongest in and how I can improve those legs.

Looking for that edge to beat out my nearest competitor.  The ability to cross the line, even one second, ahead of the next racer is what I'm looking for.

I read this article and I have to say that it was somewhat over my head.  I will have to read it again to figure out the point of the article, but from what I was able to take in I feel as if the repetition and ability to not feel fatigued while going at a high RPM is of most benefit to these training rides.

Having gone 18.1 MPH at a cadence that averaged 90+ RPM and not feel fatigued is a step in the right direction of getting faster for longer on the bike.  I was able to not only average a faster pace at 18.1 MPH but to do it over 17.5 miles is an accomplishment.

Working on my cadence for running will be next (tomorrow really) as I have a 9 mile easy run.  I will be counting my SPM which are normally 40 and hopefully get it to 45 while maintaining a lower HR.  Of course I will be doing this after my first open water swim that is to be 1000 yards.

Here is a link to the article that was written by Dan Empfield for Slowtwitch.com:

On the art and science of cadence in cycling and running
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Saturday, 29 May 2010 15:20

Great Way To Start Memorial Day Weekend

Memorial Day Weekend got off on the right foot this morning.  The training was great and the weather was just as perfect.

Today's workout consisted of a 60 minute ride at 90 RPM followed by a 20 minutes run.

As usual Robert and I headed out to Lake Grapevine around 6:30am to get our workout in.  The bike was awesome although I lost Robert after the first 2 or 3 miles.  The point of the exercise today was to keep a high cadence going and that cadence was to be 90+ RPM.

One of the best things about today's workout, or any workout at high cadence, is that you learn to use your gears in order to keep your legs spinning.  The lowest speed I averaged was 15.7 and overall for the 17.5 miles that I rode this morning I averaged 18.3 MPH which is 1.8 MPH faster then my time in Grapevine last year.  That has me very excited because that means that I should be shaving some good time off of my bike portion next week.

Here is a map of the ride:

The run that followed was to be a 20 minute run.  I took the HR alerts off to allow me to just run and overall it was not that bad for the two miles.  My HR averaged 158 with a pace of 8:29.  I covered 2.31 miles today and I know that if I push myself that my pace will be faster then last year's pace at the Tri Grapvine.

Here is map and some information on the run:


Overall I feel great.  I need to stretch but my energy is there and I don't feel fatigues one bit.  I actually told Robert that I could have run at least another 5 miles and maybe not at 8:34 but certainly could have gone at a 9:00 pace for the next 5 miles.  I'm thrilled with where I'm at after about 3 full weeks of training.

I'm prepared both mentally and physically to beat last year's time and to be able to compete in my age group and be close to my time of 1:18:53 in the Caveman Tri.

Now, onto stretching then the shower and most importantly time with my family at our pool bbq'ing and laughing.

Memorial Day here we are.
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