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.

 

 

 

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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?

 

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RUAVRP

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:

RUAVRP


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.

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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.

 

 

 

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Indoor Cycling Class

In my quest to teach indoor cycling here in Houstin, I have been asked to participate in classes. I have never understood the correlation between taking a class and teaching a class, but OK.... I'll bite. And as a result, I have been utterly disappointed in the quality of classes here in Houston. I am shocked that participants think these classes are good, while I am counting down the minutes until we are finished.

Please understand, I am by no means the best instructor out there. In this, I am continually striving to learn more to be able to present better. I am networking and learning and trying new things, to make my classes better, to,provide the highest quality possible. And I honestly feel cheated when I am not provided the same quality I hope to deliver.

This morning, I participated in a class which could have been amazing. And yet, seemed lack luster. The instructor had good music for his purpose, BUT, he did not use a mike, so understanding his directions were at times challenging. He also was not clear in what we were hoping to achieve in class. Power, intensity, speed, what were we doing? And to what end?

And it seemed every song was more of the same choreography. Song one, song two, repeat. Pedal fast, increase tension, now repeat out of the saddle. Back in the saddle. Out of the saddle, let's do it again. And increase that tension, pedaling slowly, to the beat of the music, hovering (which we should not be doing anymore), and then for a five minute stretch just pedal as fast as you can.

Perhaps....... If he understood how to integrate power into the mix, the class would have been more meaningful. Or perhaps........ He was trying to accomplish that, but his vocabulary did not match his objectives.

But instead....... I found myself watching people bouncing in seats, hovering over saddles, and laying on handle bars. All things that are not effective in indoor cycling execution.

And somehow, they are able to determine if I can coach or teach a class by watching me participate.

Here's a thought: If you want to see how I teach, have me teach.

 

Seems pretty simple. But until then, I will continue doing my own thing, in your class.

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Gels, goo, powders and STUFF

Supplements, protein powder, meal-replacement drinks........

Are they necessary?

 

That is a tricky question. One that I asked myself again this week as I was interviewed in an attempt to be recruited into yet another supplement company's MLM. (Well, they used a different name, but the bottom line is the person recruiting gets money for the work I do). And I listened the claims of how this is the best company, and if I had a product that was absolutely amazing would I not want to share it with my clients. And I politely declined, after being forthright and telling this person I am NOT a good candidate for the program.

 

Which leads me to two questions.

 

First: If I tell you outright I am not interested or am not a good candidate, why do you not believe me? Perhaps, your programming tells you this is the response you will get and how to circumvent it. Me: I get annoyed because it is clear you do not respect me as a person and my knowledge or ability to make a decision. If I am interested, I will say so. I am not. It is a reflection of me, not you.

I do not endorse one-product over another, because all of us are different. If I found the most amazing powder for me, it is just that, for me. It might make a client sick.

I further do not endorse or sell products because of the industry. As a coach, I am viewed through different lenses than others. I am not a registered dietician nor a nutritionist, but have studied quite a bit of nutrition out there. I am not comfortable selling a product to a client. They seek me out to be coached. We talk about food and if something beyond my scope arises, I have several qualified individuals to whom I can refer. I am not here to sell a fix; I am here to coach.

I also work with kids. The majority of my clients are children. Females. Society does enough damage to these young impressionable minds about body image, without me adding to the mix. We need to teach our kids to make better choices in terms of eating, developing a positive relationship with themselves, and in turn food, without convincing these that a pill, powder or gel is necessary.

And for me..... It is unethical. I will not push a product. I do not know 100% that your product is compliant with drug-testing protocols, for me or for my athletes. With all the scandals in sport, do I really want to add to the mix? I cannot in good faith recommend a supplement for an athlete.

But I can tell you that pineapple is a wonderful fruit, with enzymes that reduce inflammation which improves recovery, and it tastes good!




Second: why have all these supplement companies become predators and are leading coaches, personal trainers or anyone involved in the health, and fitness industry that the ONLY way to secure an income is by selling their product? They prey on the hopes and dreams and inadequacies that a qualified professional might experience while building a business.

 

My thoughts on supplements.

Yes, at times we all need to supplement our diet. Our diet should consist of balanced food groups. In my world, it is predominantly fruits and veggies, some fish, nuts and seeds, some grains and perhaps some other animal protein.

I do use whey protein from time to time, my favorite being ricotta cheese with walnuts and raspberries, put in the freezer for about 30minutes. Awesome mock ice cream treat!

I do take vitamins, including D3, C, E, B-complex and minerals like selenium and zinc, as well as fish oils.

But, I try to get the majority of my requirements from food.

 

Gels, powders and goo.

Yes, these can be useful in training and racing. (Experiment in practice how your body responds). My body does not do well with most of these concoctions. In this, I strive to get most of my fuel needs from food. I do not like the taste, consistency or how I feel from meal-replacement shakes. It is simpler for me, to eat real food.

Long training ride: peanut butter and jelly, celery and PB, Swedish fish.

Long run: Apple juice, Swedish fish, Payday bar, pretzels.

Swim: water and sometimes Rehydrate.

 

Otherwise, give me food.

 

The biggest notable ALL these companies say is that they use only all-natural products. They forget to tell you they grind these up (process them) to create a pill, shake or powder. They forget to tell you they are making processed foods. And while it may originate from all-natural products, the results are from processing.

 

 

Choose wisely. As for me..... Can I have some raspberries, please?

 

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Unexpected Delays!

What a week!

And it is only Tuesday.

 

This week started Sunday evening. I had ambitions of beginning new training protocols for iron 70.3 St Croix, 2017. And my body had different ideas.

I started shivering uncontrollably, and cranked the heat, curled up under a blanket.... Several blankets, and struggled all night. I drank water, moved slowly, crawled to the bathroom, and finally, I slept. The boys huddled close.

Monday, I stayed in bed until I felt somewhat human. And I went to teach two swim lessons at Rice. I walked there. I took it slow, felt great, until I tripped over my feet and an edge in the sidewalk and met the ground in a fall. Upon arriving home, I cranked the heat again, and curled up in bed.

And today...... Feeling slow, I managed to run some errands, walk to the library, and EAT! Real. Food.

I am starting to feel tired. And know I am on the path to recovery.

I hate being sick, or feeling less than stellar.

It not only takes my energy and spirit and really taxes my system and my training.

 

Tomorrow, I refocus and see what my body can do. A run? And perhaps, a swim.

And tomorrow, I begin to lay the foundation for St Croix 2017. My retirement race.

 

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