2012 Tour De Cure Ride Fundraiser

It's that time of the year again! No not my daughter's birthday (April 28th) but on April 29th, our team will be participating in the American Diabetes Assocation Tour De Cure ride in Long Beach, Ca.
Team Page    Bill's fundraising page

I have selected to ride a 100 miles alongside some teammates, Bryan Hughes and Craig Curran in our 4D-SST team.  This route through Long Beach, Palos Verdes and Huntington Beach is breathtaking, technical in climbing, ascending and manuevering through different road terrains (i.e. train tracks!).

Please support this cause as it effects millions of American's as well as a few close to me.  I look forward to raise funds and complete this ride with the many others that have the same passion for this sport and giving back.

There are shorter courses for any level from 8 miles and up, so join our team also!

Tuesday night group ride (CCCH)

A smaller group meets up every Tuesday at Calvary Chapel Chino Hills around 5 p.m. and we head off in different directions based on conditions and likes.

Today Brian, Vicken, Jeff and I decided on a slightly different route by loading up the hills of Eucalyptus and Peyton in the beginning.  We primarily stayed sideways 75% of the route with the evening wind that was blowing eastbound at about 10 mph.  That kept our spirits up for most of the ride.

The last 10 minutes was definitely a strong headwind and it was nice to have a group of guys to share the workload to get us home. 

What a difference riding with others makes!  I ride solo so much that I forget the teamwork, joking around and camraderie that comes along with others that share your passion and blow off some steam.

We wrapped up the ride at around 20 miles at an average of 18 mph as most of it was climbing some moderate hills.

Come join us!

March Madness Weight loss

March came and it was time to lose a little more weight to get leaner, faster, stronger!  I decided to go for a 30 day concentrated effort to see where I would end up.

I'm a big believer in losing it slowly and doing the healthy way.  I started January 1st 2008 @ 245lbs. - 5'10".  I flucuated lower and higher within the year, but found that I was pretty consistant on getting lower and lower.

Jan - 2009: 215lbs.
Jan - 2010: 210 lbs.
Jan - 2011: 215 lbs.
Jan - 2012: 198 lbs.

March 1st I weighed in at 193 and felt pretty good.  I had held that weight since late January and been feeling ok with my workouts.  I wanted to get into the 180's as my next step.  By March 31st, I had checked in at 182.6 - 10.4 lbs.

March 3rd BEFORE

Here were my continued efforts and notes:
- Back to calorie counting!  By using my iPad app - MyFitnessPal, I was able to get my head in the game of ensuring what I was going in my mouth was accounted for.  It is so easy to "lose" track of the snacks that get snatched up before you can even think twice about.  About 2 weeks into it, I did slack off a bit as I was in the routine of eating conciously (and eating similar meals/snacks over and over) and didn't need to calorie count as much.  I did do it from time to time to check myself.  I'm sure if I kept it up, I would of done even better.

- Enjoyed myself from time to time.  I avoided the whole "Cheat Day" as I believe it tends to re-build bad habits, but instead enjoyed a dinner or lunch that was on the satisfying side.  Everytime I did that splurge, my body felt pretty bad about it.  So by the next feeding time, I was choosing more wisely.

- Excercise.  I cut the running miles down a bit and increased the speed.  I was doing 8:45-9:15 min/mi. for most of Jan and Feb.  Because I had built a solid base of slower speed running, I felt okay pushing the limits.  During Jan/Feb, whenever I pushed the limits, I got hip pain and shin splints.  Not anymore.  I had a couple of shorter runs @ 7:30 min/mi. and even a 7 mile run @ 8:23 min/mi.   I smashed my 7min PR by over 3 minutes!  I believe by increasing speed, it jolted my body into some increased metabolism.  Once I had woken my body up from the normal routine, I immediately saw the weight and mirror results.

-  Water.  Drank more and more of it this month.  Kept my jug around me as much as possible.  Taking a swig right now.

- Juice detox.  My wife is currently doing a Juice detox that uses a juicer to extract from mainly vegetables and some fruit.  I had a couple here and there as meal replacements.  Primarily on off days, or easy rides/runs. 

- Enjoyed some carbs.  I included some carbs in my diet to be balanced.  I believe eating a balanced diet allowed my body to burn and use a variety of fuel.  Remember to run faster, you are using your aerobic efforts that is looking for fuel in the form of sugar/carbs as well as protein in the end.

- Breakfast.  I usually eat breakfast, but I have switching it up a little bit. Primarily I have been eating some subway sandwiches with egg whites and veggies.  I'm pre-loading the calories in the morning, and slimming them down as the day goes.  I obviously add in calories when I work out.

- Doing multiple workouts.  I bike at lunch.  And I run after work or at night.  I do pushups when the hot water is warming up for the shower.  I do some dumbells during commercials.  I go for walks.  I keep moving along all day.  I drink so much water, I have to get up from my work chair to go #1.  Keeps me from sitting too long in one place!

I'll post an after picture for March Madness weight loss.  I can tell you, the last few pounds are definitely hard to lose.  Everything I have done the past 4 years, is now magnified x2.  Eating that cookie used to be okay, but now I feel that it shows up in my progress real easily.  By honing it in little by little and doing the above routines, I feel like there is an end goal in sight.  I personally don't want to be "skinny"; I would like to lose the love handles and gain some speed on my running (hopefully in the 7 min/mi. range).  At this time, the weight number is what I have to work with.

All in all, with my current workouts and building muscle I was aware of not paying too much attention to weight.  I also made sure I gave myself positive movement by looking in the mirror and not at the scale only. 

What tips do you have on getting slimmed down?

My life with Grandpa Tran Au

It was no April Fool's day.....and I love April Fool's day.  I love joking around (ask anyone)...

However that day in April 1st, 2012 is when my Grandpa passed away.  He was 90 years old and had a memory and conversation of a 40 year old.  He enjoyed playing the lottery, primarily it gave him something to do as in walking everyday to the local store.  To get his haircut, to get light groceries, to get out into the city.

My Grandparents moved here in the mid 80's from China into our home in Orange.  We had a huge household as most of their children had came here as well.  Do know my Grandparents had 10 children - 8 Daughters in a row and the last 2 were the boys.  We took the bonus room and added walls to create more bedrooms.  We probably had 16 people living there at one point!

As I was growing up, my Grandmother took me to Sycamore Elementary everyday as both my parents were working.  She ensured I had my lunch and that I made it to class safely.  She took my little brother, Keith, along with her until he himself started at the elementary school as well (he is 6 years younger then I). 

After school, Grandpa would take me on a walk - sometimes to 7-11 to get a lotto ticket and a slurpee for me.  But alot of the times we went to Mcdonald's on Chapman avenue.  I remember the days when you got legos from the happy meals.   Man did I get alot of legos.  We talked about many thing over the years up and down Eckoff street, in which I truly can't remember today.  But I do remember that he always had a few sayings that we always laughed about even to this day with my brother.

My Grandparents and some of their kids got a house in Anaheim in the early 90's and moved out of the Orange house.  By then I was 13 years old and on my own to watch my brother.  The house was quiet.  Mcdonald's was a time to time event. 

After I turned 16, my parents sold the Orange house and moved to Garden Grove.  I wanted to finish at Orange High so my brother and I moved to into my Grandparents in Anaheim.  I would commute from there to school with my own car and my brother would go to local schools.  The house didn't seem so quiet anymore.  I had my grandparents back and it seemed so familiar.

Great Grandparents to Bradyn, Titus and Judah - Judah's 30 day party June 2010

While attending Cal State Fullerton, I moved back with my parents in Garden Grove when I was around 19.  From there on, I saw my Grandparents here and there, primarily at family functions.  I know that part of my life getting busier and the language barrier kept our relationship apart the past 10 years (that is my own undoing).

October 2011, I found out that Grandpa was having stomach pains and was having a biopsy and xray procedure in which they found Pancreatic Cancer.  The choices were very slim.  His age did not give him favorable odds on surgery and chemo would only extend his life a few months giving him horrible side effects.
The family decided on in-home hospice as his wife and children would able to give him the best care.

The next 6 months we visited my grandparents everyweek.  We brought cards, pictures, stories, and smiles.  Lottery tickets were a plenty and he loved to check them as soon as he got the results.  He watched alot of international TV and he knew what was going on in the world to the tee.  My kids lit up grandpa's face, and Titus always got the thumbs up.  Bradyn always got the "good looking and tall" comment.  Judah love blowing kisses to Grandpa.  He and I talked about many things, but it was still hard to get deep into conversation because of the language barrier.  I prayed for him, heck I prayed over him so many times.  There were days when he looked great, and there were days that were pretty scary.

His appetite and the ability to keep food down got worse and worse through the months.  I got instant message from my wife that he had stopped drinking water on Tuesday.  We all visited him on Wednesday and his voice was hoarse.  His stomach hurt and he was uncomfortable.  We visited him again on Thursday and it was more amplified.  My mom was bedside with him and we talked about what he would want us to do with the huge Mega Millions jackpot.  He clearly stated that he wanted us to be taken care of and then to create jobs and do social work, generally take care of others.  We had some jokes that night and we talked about life.  It was the last time I would hear his actual voice.  I prayed for him that night, and boy did I pray for comfort. 

Saturday we arrived around 2 p.m. and basically gave my kids the chance to say thier final goodbyes.  Bradyn and Titus were pretty quick to do so and Judah was ever so sweet.  My brother and some cousins played some basketball to get our minds cleared up and then we sat around Grandpa through the night.  He was in so much discomfort and could not keep any liquids down.  He couldn't say anything.  Everything was done with hand motions and eye contact.  Towards 8 p.m. I had my last communication with Grandpa.  I brought Titus and Judah back in - they said goodbyes and love you's.  Grandpa gave Titus a thumbs up telling him he's number one.  It was really hard to go through this motion.  His breathing was hard.  I didn't want to leave him and it was 11:45 p.m., but I was un-prepared as I didn't have my eye contact solution with me and really didn't have much to offer to him.  I just didn't want him to be alone when it got really tough, but I knew that his children were around and was working feverishly to keep him comfortable.

Sunday morning we skipped church as Jessikah had went to pick up Bradyn from a sleep over at a friend's house.  When she got back we left for my grandparent's wondering what the day had in store for Grandpa.  Upon arrival my uncle, standing outside, was shaking his head and gave us the thumbs down.  I immediately knew that Grandpa was gone.  The next few minutes was a blur, all my stuff was placed around the house, and I think I told Jess to send the kids upstairs.  I walked into my Grandpa's room and he was still.  He had just passed by about 10 minutes.  His family and wife was around him.  It was a very emotional charged room and it was an odd sight as I was so use to seeing him in a different way week in and week out for the past 6 months.  But he was now no more in pain.  He didn't have to drink or eat in pain.  Unfortunately, the pain was now seen evidently in my Grandma that just broke my heart.

I thank God that Grandpa was given time for us to reflect and share our lives together before he passed.  He raised great children of respect, he showed great wisdom, he refused to become stagnated in life and he loved his wife and his family.  Tran Au is man that I am proud to call my grandfather.  We will miss him and we will continue on his legacy.  Services will be held at Pacific View Memorial in Corona Del Mar, Ca on April 9th.

Rest In Peace, gong gong.

Titus and Grandpa - Christmas 2010