Tuesday, April 26, 2016

I do planks.

Sometimes in push-up position,

sometimes in the down phase of the push-up,

sometimes on my forearms,

I do planks.

I believe there are many other, more meaningful ways to train the 'core', and I use med balls, do sit-ups, and a variety of other movements to create flexion, extension and rotation in the spine. I do NOT rely on planks to provide the training I need to train my core. I do not believe it is the sole way to do it.

I do planks because I cycle.

On the bike, I need to be able to stabilize and support my body on the bike, using my upper body and core muscles to maintain a posture for the length of the ride.

That is why I do planks.




Sunday, April 17, 2016

Crossing another milestone


In my pursuit of 2016 in 2016, I crossed a milestone yesterday. I will divulge this is ALL my training mileage, and not solely running. I am accruing the miles logged from swimming, running, biking and rowing. I want to stay healthy, and this is the best way for me to do so.

Looking forward to crossing mile 700. Will you join me on my journey?


Tuesday, April 12, 2016


Yesterday, was insane. I am building and expanding upon an existing program in the world of triathlon, and pushing against barriers. And if you know me, you know I do not understand the word NO. There is always a way to make things happen. There has to be a way-- just listen to what I am asking instead of what YOU THINK I am saying.

And yesterday, I was essentially told to pound sand. My response...... Blah, blah, blah..... And probably immaturely vented in a not so appropriate place. I did not say anything destructive, and the feelings were reflected on me, in response to their actions. So, I dare say, I was safe for the most part.

And the big picture, I am frustrated because they are looking at details so finitely, they are missing the big picture. The picture I am trying to paint.

And this morning, my devotional was about Paul and the dynamics of the friendship of Onesiphorus. And the question was posed, are you a negative person or a refreshing person?

BAM! Thank you, God, for reminding me why I am here. Thank you for teaching me that while I am struggling, I need to be thankful. That it is not all about me. And my attitude influences many people.

I too need to stop focusing on the details, and look at the big picture. I too need to remember I am a servant.

Today's devotional:


You can easily spot a VDP, but rarely see one in the mirror. VDP stands for “Very Draining Person.” They exhibit repetitive negative, pessimistic, complaining, and “life sucking” behaviors. They criticize, complain, whine, make excuses and find faults. Their words are laced with destruction, and they spew their poison on anyone who dares to listen.

The opposite of a VDP is a VRP or “Very Refreshing People.” Large numbers of faith-filled, positive, right-living, energized Very Refreshing People are needed to combat the devastating effects of Very Draining People. They speak words of life into the ordinary and transform it. They re-fill your energy tanks – emotionally, relationally, and spiritually. They breathe encouragement, blessing, and hope into your soul and remind you that nothing is impossible with God.

In the Bible, Onesiphorus was a VRP. He brought hope and healing to Paul. In fact, his name actually means “to bring help or profit-bearing.” From Onesiphorus’ example in 2 Timothy 1:16-17, we learn three key characteristics of a VRP that we can apply as fathers and sons:

  1. Refreshment is Repeated.
    Paul writes, “he often refreshed me.” This was not a one and done refreshment, but Onesiphorus poured out encouragement time and time again. Refreshing needs to be regular and repeated.
  2. Refreshment is Risky.
    Paul says that Onesiphorus “was not ashamed of my chains.” He was willing to associate himself with Paul’s sufferings in prison. We need to step out of our comfort zone to refresh others! Refreshing others is often risky. Onesiphorus brought encouragement and hope.
  3. Refreshment is Relentless.
    Onesiphorus “searched hard” for Paul. He was relentless to find his friend and refused to stop until he “found him.” Onesiphorus did whatever it took to bring a big dose of refreshment to Paul. VRPs are persistent and tenacious.
The question is – RUAVRP? Are you a Very Refreshing Person? The challenge is not whether you have VRPs in your life, but are you one? Do you bring life to people? To your son? To your father?

Fathers need to set the standard for their sons. Your words can unlock God’s greatness in your son. You need to be committed to infusing life into him through your intentional words of nourishment. Let him feast off your encouragement. Become a VRP for each other because when you are refreshing, you are a blessing.

Take Action

  1. If we asked our friends or family members, which one would would they say we are? Why?
  2. On a scale of 1-10 (10 being a refresher and 1 being a drainer), rank yourself. Rank each other.
  3. Do you see areas to refresh your son? Your father? Write those down and begin to breathe refreshment and blessing into each other’s lives.
Father, there is fresh power at the foot of the cross. I want to be a lifter—a refresher. Help me to be a Very Refreshing Person every day. Too often I get focused on myself and do not see the opportunities to bless others with words and actions. Thank You for loving me and refreshing me all the time.

Saturday, April 2, 2016

It's just a brick!


All in all it's just another brick in the wall. -- Pink Floyd


As the song lyrics go, another brick in the wall. And the other day, I completed my FIRST Unintentional Brick of 2016. Unintentional, because it was not supposed to happen that way. Intentional because I learned from it.

And while, I have done dozens of bricks in training, none are ever easy. (Don't believe them, if they tell you they are. They lie). Bricks are their own challenge. Bricks are and can be, simply put, UGLY!


For those of you who are not familiar with the Tri-world verbiage, a brick is the practice of two back-to-back disciplines of the race, generally the bike to the run. The purpose can vary, but mostly it is to teach the triathlete how to find the running legs. It can be very challenging to step off the bike, and head off into the run. And NEVER, EVER believe the first mile of a brick. It lies.



Depending on who is coaching you or whose philosophy you buy into, your brick may be of a variety of distances. Personally, my coach (and my philosophy on bricks) is similar to Mark Allen's--- the brick is to teach you to find your running legs. The run portion of the brick should be under 20minutes. Anything longer than that, and learning had gone out the window. So, all of my run segments of the brick are about coming off the bike, and establishing race pace for the run.


Except for Tuesday......... I found myself having to do a longer run after participating in a Indoor Cycling class. A class that was not part of the original training plan, a class I needed to take for a potential job.

And the run hurt!

It was almost an hour after the bike, so it was not a true brick, but workout number two HURT.


Did I mention that it hurt?


But I got it done.


Currently, my training strategy is to not have one. My big upcoming goals include Outerbanks Half Mary in November, and StCroix-70.3 next May. In that, I am taking time to play. I am swimming, biking, running and rowing, while working on strength. I am having fun. I am staying active. In a month or two, the focus will begin to shift looking at the upcoming races. My purpose is to re-lay a foundation and enjoy the journey. And in the midst of it, this is my accomplishment.