Sight Seeing

Today was a great day to go for a run, and that's exactly what I did! It was back to Bayshore for another 7 mile run. I'm still not in race shape yet, but I'm confident I will be by June. The key is to be consistent in my training and gradually increase the intensity and distances of my bike & run.

Ironically, the swim is my weakest of the 3 sports, but it's my easiest! My goal in the swim is to finish the 1.2 miles using the least amount of energy I can. That way, I can go a little harder on the bike and (hopefully) the run. People rarely win a triathlon with a great swim, but you CAN lose it with a bad one. My swim is decent, and I can swim that distance right now if I had to because I swim year round because it's great exercise.

Now the bike & run are different! lol Trying to keep up the level of fitness to be able run 13 miles and/or 56 miles year round is too much for me. Not only would I get burned out, but my knees couldn't take the pounding of the running. I do try to keep some level of fitness though: My goal is to be able to ride 40 miles at any given time, and run 7 also. If I can do that, it'll make it that much easier to get ready for races.

Thankfully, I can do that as I type this, but I can't put it all together in the same day. That's not an easy thing to do, and that's where the training comes in: Mental AND physical training. You have to be in the right frame of mind to do all 3 disciplines back to back to back. It can take up to 8 hours to finish, so the mental preparation is just as important as the physical.

To get my mind right, I like to watch old triathlons, Tour De France races, and track & field on dvd, read sports magazines and find motivational quotes. Quotes like “You are the only person in existence who can use your potential. It is an awesome responsibility.” Zig Ziglar and "In life, we choose whether or not we want to be a winner or a loser. To be a winner, we must devote time and hard work. To be a loser you do nothing, and that's exactly what you will get, nothing." ---Patrick Boles. Quotes like these really motivate me to get out there & give it 110%! I try avoid all negative thoughts, people, and actions, because all that will do is bring you down & prevent you from fulfilling your potential in anything you do...

Anyway, I had a great run today! lol It was another perfect day. There were a lot of people out& about having a good time.



I've been coming out here for years and I never get tired of it. It's quite relaxing and each time is like a new experience.

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Here's a quick video I shot before I started my run:

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What makes it nice is there's so much to look at while you run. You have the water (of course,) all the people, and the million dollar homes across the street:

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Each house is different and some of them are VERY nice. Stopping to snap pictures of them while running won't help my training, so just take my word for it. They are nice! lol.

But what really makes Bayshore so incredible is the water itself. It's very relaxing and makes running that much easier. Running on a treadmill is boring to me (even though I do it often) but I NEVER get bored coming out here! Now I said I won't stop to take pics of the houses, but I WILL stop if I see dolphins!



There were about 5 of them, and they came right up to the seawall! It was mad cool. I HAD to stop, because I don't see them every time I come out here.

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I tell ya, this beats running on the treadmill, watching old reruns of SOUL TRAIN any day! lol



After this brief 10 minute intermission, it was back to the business at hand, which was to run. Seeing the dolphins got me fired up, and I felt like I had a bit more energy. I was still running on the grass, so I was running a little slower than if I were on the concrete, but I still felt good. I get to the turnaround and take a look at the water and what do I see this time? Stingrays! Should I snap a pic? Oh what the hell, you only live once! lol



Heading back, I'm feeling really good. I feel stronger than my last run and my mind is as clear as the sky! Any stresses I had before I came out here are gone. All I'm thinking about at this point is enjoying my run as I place 1 foot in front of the other:



I finish the 7 miles in about 70 minutes or so. It's not about time right now, it's about how I feel during and after the run. I want to have good form: I want people to look at me & think I just started running, even though I've been at it for 45 minutes. Why? because that would mean my form is good AND I look strong and not tired. I'm not quite there yet, but Will be soon!

After the run I walked did my 20 minute cool down walk, then kicked my feet up and made a short video:



I like to relax a bit before I head home. What's the rush?



Besides, if I DID rush, I woulda missed this:



Kinda hard to see, but in person it's pretty cool!

Overall, it was a great run. I'm feeling stronger & my confidence is growing. I'll stay at 7 miles for a couple more weeks, then move it up a bit. By race day I'll be doing 10 mile runs, but that's a little ways off. No worries though. I'm almost there!

Thanks for reading! Till next time, peace!

Back to Bayshore!

Time sure is flying! Never mind the fact that I BARELY remember my 30's, lol but it's already MARCH! WTH! That means even though my race is in June, it'll be here before I know it. That means I gotta get serious about my training!

Getting ready for a race isn't like cramming for a test in college. In college you could stay up all night the night before, stuffing your brain with crap you'll forget 5 minutes after the test. Can't do that with racing. It takes MONTHS to prepare. It seems like every day counts when getting ready for a race. The reason being is it takes time for your body to recover from hard training sessions, and it takes time for your body to adapt and be able to handle harder & harder workouts.

I've noticed that it takes my body a little longer to recover between workouts now too. Thru (often times painful) trial and error over the years, I've discovered the fine line between training really hard and not going over that line and over-training and hurting myself. I know when to take a day off from training now and not feel guilty about it. My body tells me what it can & can't handle, & I listen! lol I also know how to stay in decent shape in the offseason, so when it's time to hit it hard, my body doesn't go into shock. lol With that said, it was time for my first "real" run of the year, and that meant going back to Bayshore.

I don't hide my preference for running outside over the treadmill. I find it easier to run from point "A" to point "B" as opposed to staring at a digital readout on the treadmill. But even with that said, the treadmill has been a lifesaver for me because of sight knee problems. If I didn't have a treadmill, I know for a fact that my knees would've been shot years ago & I wouldn't be able to run at all...

So even though I don't run outside as much as I used to, I still love it, and I make those runs count by going to 1 of my favorite places to run:



Bayshore runs alongside Tampa Bay, and the running path is uniterrupted for 3.5miles. No streets to cross or anything. Perfect for runners, bikers, and rollebladers! I always carry water with me on my runs, because it can get really hot here in Florida, and the last thing you want is to have a problem and be stranded with no water:



I had been looking forward to this run with nervous anticipation all week, and was really curious to see what type of condition I was in, and how my new shoes would hold up. Here's a quick video I took before starting the run:



In high school,I was running quick 6 minute miles. 20 years and 40 pounds later, I can run 7 minute miles for a little while if it were a life & death situation, lol but now I'm cruising between 8-9 minute miles when I'm at my best. Today, I wasn't at my best. This was a fact finding run. I'm simply trying to build up my conditioning, while saving my knees. That means running on the grass, which also means running a little slower:



I'm competitive, but not to the point I want to be the fastest person on Bayshore. I'll save that for the actual races. No need for me to try set a Bayshore record today, only to be limping for the next 3-4! (I guess that makes me a part time competitor?) lol With that said, it's all about the "home run trot" today. Ever see someone hit a home run & causally jog around the bases? That's how I was jogging today. Not a care in the world, just chillin! lol

The cloud cover & breeze made for a great run. I worked up a good sweat but didn't overheat or get too uncomfortable. At the halfway point of my run (about 35 minutes in)- I start the slow jog back:



I was hoping to see some dolphins today, but no such luck. Just water as grey as the skies:



I'm not complaining though, cuz it was still a great day! I ended up finishing my 7 miles in about 70 minutes, with a 15 minute walk cooldown. It was a good first run back, but I still have a lot of work to do. Running on grass is harder for me, cuz I feel it slows me down. But that's no excuse because I couldn't have run much faster on the concrete anyway! LOL Luckily I have time to get things in order! Here's a quick vid I took after the run:



Like I said before, cramming for a big race is impossible. It takes time to prepare mentally & physically for the big day. I'm not ready to race for 7 hours YET, but that's where my training & even writing this blog come in. It's all helping me get my mind right so when they day does arrive, I'll be ready to go.

Also, even though today's run was a tad slow & a tad tougher than I would've liked, mentally it's a victory because I know I can still run 7 miles. So next time I run I'll have that confidence in knowing not only can I make it, and I might want to increase my pace on mile 5 or 6 if I want. If it gets too tough, I can simply slow down. That's why you train: To see what you can & can't do!

After I kicked my feet up, ate my Clif Bar and relaxed for a few,



It was time to head home and eat. I ate an apple on the way home and then a meal of baked fish, yellow rice, mixed veggies, and 100% cranberry & apple juice blend.

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My triathlon training is now in full swing! The fire has been lit like the Olympic Torch I'm ready now to really hit it hard! Who knows what this year's journey will hold? I don't know, but I'm ready to find out! Thanks for reading! Till next time, peace! :)

Switching Gears

Well, it's about that time: time for me to start training for my first race of the year! I've been working out consistently for several months now, but not training. Big difference between the 2!

I've been having some great quality weekly workouts as of late: Hour long swims, indoor bricks (hour long rides on the indoor trainer followed with hour long runs on the treadmill,) and lifting weights twice a week.

When I train for triathlon, I back off the weight training a bit. I don't lift as heavy, and I'll only lift once a week. But in the off season I live by the motto "Go heavy or go home!" lol

My love of lifting weights doesn't help my triathlon training very much, because I tend to pack on the pounds in the off season. The extra weight would be great if I were trying out for the Raiders, but I'm not! lol In triathlon, the extra weight is a hindrance, because the more you weigh, the more energy used. And that extra weight is really felt when trying to run 13 miles in 90 degree heat...

So, here I am. I'm ready to start training! I haven't registered yet, but I've decided to race in the Florida Challenge Triathlon again: A 1.2 mile swim, 56 mile bike, and 13.1 mile run on June 12, 2011.

I'm a tad worried, because they moved the race date from September to June. Anyone living in Florida knows June is HOT! And this race is really tough (for me) because of the hills on the bike. Then add in the fact that I now weigh 220 pounds with 18% bodyfat and I'm in for a long day!

So now, it's all about triathlon training. My mentality is now changing. For the last several months, I was all about pumping iron. Here's a pic of me leaving the gym last Tuesday after a great weight training session:



Yes, it was a great session, but now I have to focus my energies on the upcoming race, so today I went to Flatwoods Park for a 42 mile bike ride. Here's me in "bike mode as I get ready to go:"



One thing I like about training is it allows me to "get away" from the daily stresses of life. Flatwoods is perfect because it's out in the middle of nowhere. Nothing but nature and silence:





I hadn't ridden outside in about 6 or 7 weeks, so I was curious as to how my legs would respond. Riding the stationary bike is great, but it really can't compare to riding outside. You have to deal with the wind, the heat, hills, etc. etc. etc. When I ride the stationary bike, all I have to worry about is what episode of Soul Train or Caliente I'll watch to pass the time! lol

I started my ride on the conservative side. I rode at an easy pace to gauge how my legs were feeling. Even though riding the stationary bike isn't the same as riding outside, it has definitely helped me keep my conditioning up to par because after about 10 minutes I was feeling good! I decided to hit the gas and see how hard I could go and how long! lol

It was a perfect day to be outside. Not too hot and not too cool. Overall I felt good, but started to get tired around mile 35. The last lap I pretty much shut it down. The first 5 laps I rode like I was in the Tour De France, the last lap I rode like I was in the Macy's Thanksgiving Day Parade! lol I ended up riding the 42 miles in about 2 hours and 25 minutes.

After my ride I like to sit back, relax and clear my mind. My legs were quite tired, so I chilled for a few & watched people go by:



After chillin for a few, it was time to do some yoga stretches. I like to do yoga after my workouts as a cool down. It really helps me to recover and now I can't imagine NOT doing it. I found a cool spot in the shade and did 15 minutes of yoga:



All in all, it was a good ride. I'm not ready to race yet, but I still have time to get in race shape. But I'm officially ready & excited to get started! This week I also bought some new goggles, running shoes, and energy gels:







I like to buy 2 pairs of running shoes so I can rotate them. That makes them last longer. Also, they discontinue shoes kinda quick, so at least I have a style I like to last me a while! As far as goggles, there's nothing worse than swimming and having the band break or they become leaky!

So, my season has officially started. It's going to be a challenge juggling home life, work and the PT business, but I'm up for the challenge! You only live once, so might as well make it count!

Thanks for reading! Till next time, Peace!

The Four F's!

The holiday season is in full swing! That means plenty of good times with family, friends, food and fun! The 4 f's! Lol

I get to enjoy the holidays like everyone else because it's during my off season.   I'm still working out, but my focus has been on lifting weights. I'm  still biking twice  a week on the indoor trainer & swimming once a week though.

I haven't run much since my last race. I've only run maybe 3x since then. I decided to let my knees rest a bit before I resume training by walking instead.  Running is still fun and I miss it, but I know how tough it can be on my legs. There will be plenty time to get my running legs back.  My hope is this layoff helps  and I won't have any knee or feet problems this season!

Until then, my focus is lifting weights! Here's a pic I took at the gym last night. 



Most triathletes don't lift heavy weights as much as I do because that extra muscle means extra weight, and extra weight is not good for triathlon. The lighter you are, the better. 

Personally, I want the best of both worlds. I enjoy lifting the weights, and I enjoy triathlon!  My personal goal is to have a nice combination of strength, muscle mass, and endurance.



This off season has been a challenge because of all the holiday foods everywhere I turn:  Cake for my birthday, pies for thanksgiving and Christmas, donuts at work weekly, etc. etc. etc. I rarely buy junk food. I try to keep it out of the house, cuz if it's in the house I'll eat it! Lol  

Most triathletes refrain from eating junk food, but I still eat it from time to time. Once a month or so I'll treat myself to some fast food like mcdonald's to satisfy my cravings. 

I eat a lot of fruits and veggies everyday, and snack on trail mix to satisfy my sweet tooth. But sometimes you just gotta indulge in that other stuff! Lol For me, moderation is the key, but I have to be careful because the older you are, the harder it is to maintain your weight.

But all in all, this is a time to reflect and to be thankful. I'm happy to still be alive and to even write this blog! I'm also thankful for my family and friends. I'm able to still compete in races and I look forward to another year of challenges, overcoming them, and crossing that finish line!

I'll start training in mid January. I'm going to have my first race of 2011 in April or May. When I make it official I'll really get my focus back. Until then, it's all about enjoying the holidays!

I hope everyone has a safe and blessed holiday season!

Till next time, peace!

Off Season Activities!

Well, the off season is in full swing and I'm taking full advantage! They say in the off season you should give yourself a physical (and mental) break from training. 

Physically, it's good to cut back because you need to let your body rest and recover. The last thing you want to do is injure yourself by going full bore when you don't have to.

The mental break is just as important to me. I can't speak for others, but the mental aspect of training can be downright brutal if you let it get the best of you.  It can wear you down when you think about the amount of work it takes to get ready for a race.  Then add in the fact that you have to work and balance a social life with family and friends and it can drain you.

But all that is forgotten when you cross the finish line! Lol

I'm still working out though. I did a 42 mile bike ride a couple weeks ago, and I'm still lifting weights and swimming on a regular. Just not at the high intensities. 


Thankfully, my birthday is during the off season, cuz I LOVE my birthday! I enjoy going out to celebrate, and last but not least, I get to eat cake guilt free!  Lol



Every year I MUST have a cake!  It's a tradition! Lol



Thankfully this is on the off season! Lol

In addition to my birthday, a lot has happened since my last race.  I got my Finisher Shirt from my last race, but still no medal.



  I'm TRYING to move on, but they won't leave me alone:

From: events@triflorida.com
To: TRIMASTER1@
Subject: Your Florida Challenge Triathlon Finisher Medal
Date: Tue, 23 Nov 2010 11:42:13 -0500

Dear JEFFREY,

We apologize for the delay in sending you your well-deserved finisher medal from the Florida Challenge Triathlon. After encountering numerous problems with the manufacturing and shipping of the original medals, we opted to have a new medal made. That medal is currently in production and is scheduled to be delivered to our office on December 3. Depending what time they arrive on the 3rd, we will mail them out either the same day or the following business day.

If you have moved since the race, please make sure you email us your new address.

We realize that for many of you the Florida Challenge Triathlon may not have been the quality of race you have come to expect from Sommer Sports. While some problems were caused by issues outside of our control, others were not. I would like to offer my sincere apology to those of you who were dissapointed. We take these issues seriously and will work even harder in the future to make certain all of our events exceed your expectations. Our 2011 event schedule will be posted on December 1 and we hope you will return to Clermont to race in 2011.

From the entire Sommer Sport's Team, we wish you a great Thanksgiving.

Fred Sommer,
Race Director
Sommer Sports


Like I said before, I'll just wait and see what happens!  

But the most important thing that happened is I got certified as a personal trainer!



I had been thinking about this for years, and finally decided it was time to make a move!  I even have my own website:JW Fitness Solutions    I'm quite excited about this new adventure, and we'll see what happens!

I will keep racing and writing my training blog. This makes next season that much more exciting!

I see big things in 2011!!  But whatever happens, I'll give it 110%!

Thanks for reading! Till next time, peace!

Cruise Control

Well, my race is in 6 days and I've done all I can do at this point. This isn't like a final exam where I can stay up all night studying. All my "studying" has been done over the last several months. This week I'm going to tone down the workouts, get in the slow lane and put it in Cruise Control.

I had my last major triathlon workout this weekend, and it was rather tame in comparison to other workouts. It was an indoor brick: 60 minutes on the stationary bike at a moderate pace followed up immediately with a 60 minute light jog on the treadmill.

I decided to keep it low intensity because I want to make sure I'm fully rested & ready for this race. Not only that, the last thing I want to do is injure myself the week before the race! Better be safe than sorry...

I'll swim 1 more time this week and shut that down also. The swim will be low intensity also, focusing on my form. I usually swim for an hour, but I'll probabbly swim for 30-45 minutes only. The plan is to start focusing on the mental aspect of the race on Thursday. At that point I'll assemble all my gear and start the mental checklists...

In addition to doing an indoor brick, I lifted weights at home in the 2nd bedroom. (I have a treadmill, weights, stationary bike & treadmill at home. Once I hit powerball and get the mansion I'll build an indoor pool after I cuss out all the haters! lol) I've only been lifting once a week for the last month or so because I wanted to give myself an extra swim or bike workout. To my pleasant surprise, I haven't lost any strength over this last month. After the race I'll take a couple weeks off then go back to lifting 2x a week.

My gym does not allow cameras or videos on the premises, so I decided to use this opportunity to show some of the exercises I do while lifting. Most triathletes lift primarily during the off season, but I prefer to lift year round because I simply enjoy lifting weights.  The exra weight isn't good for the sport though. The lighter a person is, the faster they are. Luckily, this race has a Clydesdale Division, for guys over 200 pounds (I'm 210) to even out the playing field a bit. For women, the Athena Division starts at 140 pounds.

After a brief warmup of jumping-jacks and stretches I start with ab exercises:

I do 50 reps of the bicycicle crunches followed with 20 of these:

I also do regular crunches and leg raises (not shown.)

At this point I start my routine:

Bench press (2 sets of 10.)

At the gym I prefer dumbells, but I don't have the proper weight at home, so I use the barbell:

Next is seated dumbell lateral raises (not shown) 2 sets of 10.

For my back I do bent rows. I alternate between the barbell & dumbells. 2 sets of 10:

Next is seated shoulder presses. I prefer dumbells because of the greater range of motion. 2 sets of 10 as always:

From here it's bicep curls. I alternate between standing with the curl bar, seated with dumbells, or standing (as shown.)

Next is triceps extensions laying on the bench (not shown.)

I don't work my legs too much with weights because my knees aren't the best in the world.  I prefer to save them for the run workouts and when I walk/run the stairs.  But when I do work them, I'll do light lunges & squats:

After this, I'll do more ab exercises like I did at the start of the routine,then it'sa wrap!  The total workout is about an hour.  I'm not a bodybuilder so  stick with basic exercises, which works for me.  I prefer to workout at the gym because there's more energy, space, and better equipment there, but it's good to have equipment at home too. I can't go as heavy at home either.  I'll have to invest in more equipment.  One day!  lol

So, as I said before, the majority of my workouts are done.  I have 1 more swim workout left and then it's time to focus mentally.   I'm concerned about the bike. That's going to be my biggest challenge.  Once I get off the bike I'm good!  I'll talk about the actual race & my gameplan on the next blog.

Thanks for reading!  Till next time, Peace!