Turkey Tri consist of 1/2 mile swim, 14 mile bike, and 4.5 mile run.
For you guys and gals doing this event, here is the Map if you happen to not locate it.
Find more races of all kinds at www.trifind.com www.active.com
Wife, 3 Kids and a Dog... and compete in Tri/Duathlons, Cycling and Running events? This is where I share my daily life mixing the chaos together! Love 4 Triathlon
Monday, October 31, 2011
Last race of the year....
The past few months of training is primarily for this event on the Sunday after Thanksgiving.
Turkey Tri consist of 1/2 mile swim, 14 mile bike, and 4.5 mile run.
For you guys and gals doing this event, here is the Map if you happen to not locate it.
Find more races of all kinds at www.trifind.com www.active.com
Turkey Tri consist of 1/2 mile swim, 14 mile bike, and 4.5 mile run.
For you guys and gals doing this event, here is the Map if you happen to not locate it.
Find more races of all kinds at www.trifind.com www.active.com
Sunday, October 30, 2011
Squeezing it in....
Training for me is a regimen that I feel that I have limited time to work with. The main reason is that I want to spend as much time with my family when I am available to them. That means waking up early before everyone else, or hitting the routine late at night.
Today is Sunday... 7 a.m. - went out for 4.5 mile run in about 40 minutes. I got home around 8 and noticed that Bradyn, my oldest son (6), was awake downstairs. I told him to quietly get dressed and grab his bike for a ride. I leashed our dog, Hadyn, and off we went for another 2.5 miles of running. Afterwards we hit the local park and let Hadyn and Bradyn let off some steam in the open field. I accomplished 3 things in this 30 minute span:
1. Spend some outdoor time with Bradyn.
2. Got the energy worked out of Hadyn the dog.
3. Adding in more training time for myself.
To Bradyn, it was one thing alone....he got to spend some time with Dad by himself. He couldn't be happier to choose the route, enjoy the crisp cool breeze and have conversation with Dad while on his bike.
After we got home, I cooked up some gluten-free waffles and some egg sandwiches for the kiddos and got ready for Church (11 a.m.).
Later in the afternoon, Bradyn went to a friends house, Judah took a nap and Jessikah was on the phone with her Sister Lindsay......off to the park with Titus, Hadyn and I on our bikes. This time Titus was on the playground while I shot some baskets right next door. I then headed off to the same field from the morning and let Hadyn and Titus just have at it.
Enjoy the outdoors no matter how with your kids....it will be second 'nature' to them instead of playing the Wii. You will benefit from this in so many ways.
Today is Sunday... 7 a.m. - went out for 4.5 mile run in about 40 minutes. I got home around 8 and noticed that Bradyn, my oldest son (6), was awake downstairs. I told him to quietly get dressed and grab his bike for a ride. I leashed our dog, Hadyn, and off we went for another 2.5 miles of running. Afterwards we hit the local park and let Hadyn and Bradyn let off some steam in the open field. I accomplished 3 things in this 30 minute span:
1. Spend some outdoor time with Bradyn.
2. Got the energy worked out of Hadyn the dog.
3. Adding in more training time for myself.
To Bradyn, it was one thing alone....he got to spend some time with Dad by himself. He couldn't be happier to choose the route, enjoy the crisp cool breeze and have conversation with Dad while on his bike.
After we got home, I cooked up some gluten-free waffles and some egg sandwiches for the kiddos and got ready for Church (11 a.m.).
Later in the afternoon, Bradyn went to a friends house, Judah took a nap and Jessikah was on the phone with her Sister Lindsay......off to the park with Titus, Hadyn and I on our bikes. This time Titus was on the playground while I shot some baskets right next door. I then headed off to the same field from the morning and let Hadyn and Titus just have at it.
Enjoy the outdoors no matter how with your kids....it will be second 'nature' to them instead of playing the Wii. You will benefit from this in so many ways.
Nutrition part 2
One of tools I used in the past was an iPhone app that tracked calorie intake and loss from exercise. One that is still free and has a lot of fast food items in their internal list is " Lose It "
After a few months of tracking every item that entered my mouth, I was able to understand how many calories I can eat in a day without using the app. That should be the key; able to make good judgement when ordering or preparing food on your own. At the beginning, you will be shocked on how fast calories add up from all the little things we munch on beyond the huge meals at the 3 main times!
I haven't tracked in the past 6 months, however I do use it to reference something when I haven't come across it in the past. Example, is the holidays coming up....had to look up what a slice of pumpkin pie was since I hadn't had any in awhile.
Another item of motivation is weighing myself every morning to ensure I know which direction I am going. Don't sweat the 2-4 lbs. difference from day to day, but do note when weight is consistently rising. It's funny and a little scary when my 2 boys weigh themselves and "joke" about if they are healthy. It is a fine line to show them how to be healthy and enjoy life versus being self conscious.
Happy tracking!
After a few months of tracking every item that entered my mouth, I was able to understand how many calories I can eat in a day without using the app. That should be the key; able to make good judgement when ordering or preparing food on your own. At the beginning, you will be shocked on how fast calories add up from all the little things we munch on beyond the huge meals at the 3 main times!
I haven't tracked in the past 6 months, however I do use it to reference something when I haven't come across it in the past. Example, is the holidays coming up....had to look up what a slice of pumpkin pie was since I hadn't had any in awhile.
Another item of motivation is weighing myself every morning to ensure I know which direction I am going. Don't sweat the 2-4 lbs. difference from day to day, but do note when weight is consistently rising. It's funny and a little scary when my 2 boys weigh themselves and "joke" about if they are healthy. It is a fine line to show them how to be healthy and enjoy life versus being self conscious.
Happy tracking!
Uh oh.....Nutrition!
Ran out of protein powder shakes today! Time to hit my local Chino Hills Nutrishop for replenishment. FYI I am using Pro7ein since the past 6 months. I find that provides the nourishment I need and keep my calories in check. In the past I was on a different brand that was geared towards nourishment and muscle mass increase. Since I have gone sub-200 lbs. the switch has been good. Usually one in the morning, one at night before bed and anytime in between immediately following a workout or snack time. What works for you? I haven't been sold on what the true difference in protein powder found at Target/Walmart then the pro shops.....
Also people have always asked what I have been doing as far as meals to help with my weight loss. One of the most important things is breakfast and frequent/smaller meals. One easy mornin staple for me is wheat sandwich thins, one egg, and Trader Joe's Red Pepper Spread. It has some garlic and eggplant for a nice flavor to add to some rather bland favors. I believe this is a wholesome 220 calorie meal.
Sometimes my mornings get messed up, so my back up plan is instant oatmeal packets either plain or reduced sugar. These are easy to keep in my desk for a long time and hot water should easily be had with a water cooler or microwave. What kind of stuff works for you guys? I'm always looking for the other setup to keep the variety good.
Other things I did over time was drink lots of water. I carry around a cooler so there is no excuse and only need to take small swigs at a time instead of gulping cups at a time. During lunch when choosing food items out at fast food, I stick with these options:
- No Cheese
- No Ketchup - use Mustard instead
- No Mayo - use either Mustard or Light Mayo if you must
- Protein style about 50% of the time or wheat bun
- Side salad instead of french fries. Most places will let you do a combo like this. I go for Italian/Balsamic or light ranch. Chick-fil-A has a pretty good lo-cal honey mustard and a decent salad.
- Ice tea or water instead of soda; even no diet!
If your are starving, one of my favorite meals is El Pollo Loco's Skinless Breast Meal. You get to choose 2 sides, in which side salad (with no dressing, I use the salsa bar) and steamed vegetables do the trick. Very low in calories, full in taste and different in variety. Sure winner everytime!
Keep doing the little things and they will become easier and you won't remember missing it.
Also people have always asked what I have been doing as far as meals to help with my weight loss. One of the most important things is breakfast and frequent/smaller meals. One easy mornin staple for me is wheat sandwich thins, one egg, and Trader Joe's Red Pepper Spread. It has some garlic and eggplant for a nice flavor to add to some rather bland favors. I believe this is a wholesome 220 calorie meal.
Sometimes my mornings get messed up, so my back up plan is instant oatmeal packets either plain or reduced sugar. These are easy to keep in my desk for a long time and hot water should easily be had with a water cooler or microwave. What kind of stuff works for you guys? I'm always looking for the other setup to keep the variety good.
Other things I did over time was drink lots of water. I carry around a cooler so there is no excuse and only need to take small swigs at a time instead of gulping cups at a time. During lunch when choosing food items out at fast food, I stick with these options:
- No Cheese
- No Ketchup - use Mustard instead
- No Mayo - use either Mustard or Light Mayo if you must
- Protein style about 50% of the time or wheat bun
- Side salad instead of french fries. Most places will let you do a combo like this. I go for Italian/Balsamic or light ranch. Chick-fil-A has a pretty good lo-cal honey mustard and a decent salad.
- Ice tea or water instead of soda; even no diet!
If your are starving, one of my favorite meals is El Pollo Loco's Skinless Breast Meal. You get to choose 2 sides, in which side salad (with no dressing, I use the salsa bar) and steamed vegetables do the trick. Very low in calories, full in taste and different in variety. Sure winner everytime!
Keep doing the little things and they will become easier and you won't remember missing it.
Thursday, October 27, 2011
Happy Birthday to meeeee!
 |
| When I was 4? Looks just like Titus! |
Hump Day - Mock Triathlon
This is the first time I was able to combine all 3 training items together. In the past it was just the 2 (swim/run or bike/run). After work I hopped on the bike on the Santa Ana River trail and focused on heart rate monitor training (HRM) basically keeping my BPM to 147-151. I kept at it for 34 miles and averaged in at 19.3 mph. I felt good getting off the bike and not overly exhausted - the bike leg is the strongest of the 3 events.
Then it was time for dinner, a quick visit @ Pomona Valley Hospital for our cousin's new baby, and then church! CKC Wednesdays are sure different for me as I am one of the supervising adults of the 4-5th graders.....lots of energy!
We got home around 9:30 and after a little bout of putting Judah to sleep, I headed out to 24hr Fitness. Jessikah was sewing so she was occupied. Out of all things, this is one of the fine lines in our relationship. How to balance our personal goals/activities and keep everything alive and in check.
I got to 24hr around 10:50 p.m. and hit the pool for laps. Primary work was breathing techniques/side-to-side kick rotation/kick board/then laps. I'm not a good swimmer and this is my weakest link. Only constant (proper) training will improve this over time. Thank goodness for wetsuits! I'm using an Xterra Vortex 4.
11:30 p.m. and I'm out of the pool and changing into my running gear. I decided to run a 5k at my current aerobic threshold (147-153 bpm). 26 min later and about 9:00 min/mile I was still fresh and not burned out. That is the way you should feel on any of your workouts if you stick to aerobic threshold training for endurance. Do note periodic interval speed training is a neccessary to increase performance over time. I will elaborate into this in another post.
12:15-12:50 - I hit various weights mostly hitting my chest and triceps (swimming arms). The last one was leg lifts at low weight/high reps (50) and increasing the weight every 50. This session was to go back to increasing my bike strength.
1 a.m. - To ensure what was done wasn't lost...I had ensured to digest protein (shake) within 30 min. I was starving, so a egg salad sammich did the trick! It has been a long day, but well worth it I hope!
Wednesday, October 26, 2011
Shopping, Shopping, Shopping
Check these 2 places out. Always something new and you never know what is going to show up!
http://www.bonktown.com/
http://www.chainlove.com/
Also I recently added " Slick Bikes " to my facebook pages. There is constant posts that come up, but man some of the goodies that show up are a steal! It is like "window shopping" for me....
And also don't forget www.Amazon.com for the goodies out there too.
http://www.bonktown.com/
http://www.chainlove.com/
Also I recently added " Slick Bikes " to my facebook pages. There is constant posts that come up, but man some of the goodies that show up are a steal! It is like "window shopping" for me....
And also don't forget www.Amazon.com for the goodies out there too.
Saturday, October 15, 2011
Rea of Hope 5k run
This was the first year that The HoPE Organization put together a benefit 5k race together to bring awareness and funding to assist families with Holoprosencephaly (A rare defect in the brain and face) . Coupled with Biola weekend and the Dean also getting involved (Running the 5k also) made the event a success. About 300 runners participated and donations were beyond expectations. God is great and all the details fell into place as it did. Jino and Roselle Martinez are raising Reagan, who is living with HPE (Holoprosencephaly), who celebrated her 1st birthday on October 14th. The race being on the 15th, made sense to have a cake party after the 5k! To next year and future events, check out Rea of Hope
I posted a 25:55 time for about a 8:20 min/ mile. Great scenery of the school and great people too!
Photos by http://www.johnlauren.com/
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