overweight n outta shape...

starting from scratch. no fiancee, no ironman, 308 lbs. where will he go from here? stay tuned!!!

-dominator


calendar

Happy Birthday To Me...

-dominator

Not Goodbye Just See You Later...

This is the second to last post for this years Ironman Coeur d'Alene. My fiancee and I have decided that my life just isn't where it should be to be pursuing the Ironman. Between my life with her, my life with my job and my life training i simply do not have enough time to devote to all of them right now. Those of you who have been dedicated to your IM training know that you have to make sacrifices in order to get your training in.



in order to continue training i would have to sacrifice my time/effectiveness at work or be emotionally unavailable for my financee right now.

let me take you on the journey that led me to this point. or let me tell you the major setbacks i have had:

1. I started a NEW job in december
2. I had a resipitory infection that lasted 5 weeks in february and march
3. I had major stomach issues in april
4. I got engadged in april
5. now in may things, important things are being sacrificed for my training

even still i tredged on in spite of these things.

but it has to end for this go around. i will make my final post this saturday. but for now know that "the dominator" is not done. just taking a pass on this one for this year. i don't want to say when i will schedule the next one but just know i will be a lot leaner and a whole lot more "dominant" when i do. till saturday.

-egg mcmuffin dominator



We made our quota but please continue to donate until june 1st.

Help "DOMINATE" Multiple Sclerosis. Donate Here.

Runnin... Me Runnin Long Time...

Long run after work today. will be using the 2 n 1 method of course. Sufferered another equipment failure last night. the ole polar s625x crapped out. i ordered a replacement so i should have it when i get home from work today. i need to take the griffen in to get the aero bars replaced. the bad news about that is i have to get them readjusted. the only way to get them set right now is to take my tool with me on my next ride and make on wheel adjustments.

-medium rare new york strip dominator

PLEASE DONATE BELOW!!!

Help "DOMINATE" Multiple Sclerosis. Donate Here.

Maintain A Horizontal Plane...

SWIM
swim was great today. coach tom worked with me one on one!!! he gave me a crash course in water mechanics, gravity, drag and bouancy. he made me tread water and lift my hands out of the water. let me tell you that is hard!!! his point is that your best position in the water is ALWAYS horizontal. being vertical uses a tremendous amount of energy. so when adjusting your goggles or swim cap, do it horizontally. "maintain a horizontal plane"
he said i am naturally doing a lot of things correctly (thanks to stacy of course). he mentioned i have a pretty good base to work with and that if i listen to him and commit 4 days a week to swim (2 with him, 2 on my own) i should be more efficient and less tired and HOPEFULLY faster!!!

No training the rest of the day for me.

130 min run after work tomorrow.

-early to bed dominator

PLEASE DONATE BELOW!!!

Help "DOMINATE" Multiple Sclerosis. Donate Here.

Griffen Down, Griffen Down...

BIKE
2 hours... well i would have except my bike broke. the griffen suffered debilitating injury. the left pad for my aero bar snapped off after hitting a big crack in the road. let me tell you that a tri bike without aero bars feels pretty bad. i pulled over and immediately called mad duck while i was on the road. clarence said he will over night them so i should have them in time for my 4 hour ride on sunday.

better the bar broke off now than to have it happen last weekend (ms 150) or during the ironman!!!

RUN
I really wanted to make sure i kept my HR in the right zone today. Before today i would sprint for 1 min and walk for 2. that's NOT going to work for a marathon especially one after 2.4 miles of swim and 112 miles of bike. so i just to decided whatever speed i can jog and keep the HR around 160 is the speed i will jog. which for a guy my size ain't much. i did about 50 minutes total.

i just have to make sure i go to bed early tonight so i can be fresh for coach tom in the morning. maybe dawn's butt crack smells a little better tomorrow.

-dan dan noodle dominator

PLEASE DONATE BELOW!!!

Help "DOMINATE" Multiple Sclerosis. Donate Here.

Butt Crack O'Dawn...

woke up at the butt crack o dawn to get to swim practice at 6am. and let me just tell you... the butt crack o dawn doesn't smell so good. dawn needs to wash her a55 a lil bit.

SWIM
about 1700 meters. the pool is oly size so i love it. met with coach Tom.

points of conversation from him:
1. loose weight (you aren't going to have a bouyancy problem) translation: your ass is fat and blubber floats but your drag is higher because of the weight.

2. i will help you to SWIM but not swim fast (to swim fast i would need more time and weigh less).

3. we don't have much time so lets get you efficient so you can finish and not be tired afterwards.

4. purchase some swim fins. they will help your positioln in the water and help your ankle flexibility.

BIKE
i did a quick 30 min recovery spin after work. bad news was that my saddle sore opened up and was bleeding when i got off the bike. thats even with neosporin and globs of vaseline. hopefully it's not bad enough to stop the ride/run brick tomorrow.

-dawn crack sniffin' dominator

PLEASE DONATE BELOW!!!

Help "DOMINATE" Multiple Sclerosis. Donate Here.

Dryer Sheet...

woke up this morning feeling like someone shuved me into a tumble dryer. my bones hurt even. 11.5 hours on the road will do that to you. so I didn't do anything today. I know i have to start masters swimming tomorrow so i'm taking it easy today.

please remember to donate below. those suffering with ms count on us.

-tumble dried dominator


PLEASE DONATE BELOW!!!

Help "DOMINATE" Multiple Sclerosis. Donate Here.

MS 150 Done...

Day Two Map
My stats aren't the best in the world for this weekend but the most important part is that i completed it. I will split up my objectives in sections:

BREAKY BREAKS
I didn't take many at all. In fact the only times i stopped were to fill up water bottles and take off my jacket and gloves.

NUTRITION/ELECTROLYTE INTAKE
I think i did perfect in this area. I took a sip (~1.5oz) of accelerade every 5 minutes. I didn't take any goo's or clif bars just accelerade. and i had enough energy and i didn't cramp for lack of electrolytes.

WATER INTAKE
I feel way short on this one. because i was so worried about drinking my calories i didn't drink enough plain old water. because i weigh 285 i need to drink A LOT of water. I will try to integrate taking in gulps of water every five minutes and whenever i hit a nice downhill. to make sure i get enough in me. I will try this technique on my long rides. and weigh myself before and after to see how i did.

AVERAGE HR
I did pretty good on this one. day one i tried hard to stay under 160 but it was so windy that that was hard. day two i would have done much better but i drafted a bunch of people so i couldn't really watch the HR. i don't talk about drafting too much because it's illegal at the ironman so it's not part of my regular routine but for a 2 day training ride by all means draft away time in the saddle is the most important thing there.

AVERAGE SPEED
Not fast enough. i want to be at least 2 mph average faster. the zipps will get me about 1. but the other has do come from me. loosing weight will help that as well as my longer training rides coming up. intervals will also help that.

All in all i am really sore and in lots of pain. all my muscles hurt not just my legs. i am thinking about getting a massage tomorrow. but i don't know. I did help out a downed rider that though he knew how to fix is chain. it was only 3 miles from the finish and i didn't have the heart to just pass him up knowing if kept doing what he doing he was going to break his chain. he got his bike stuck in seam where two concrete slabs of road are joined. there was a really nasty one that took out 2 other guys with me just sitting there. I am super paranoid about crack so i usually don't hit them but who knows one day i might not see one and BLAM!
Masters swim on tuesday at the butt crack of dawn. but hopefully i have gotten used to getting up early because of the MS.

-denny's club sammy x2 dominator

PLEASE DONATE BELOW!!!

Help "DOMINATE" Multiple Sclerosis. Donate Here.

Day 1 Done...

Day One Map
Someone ordered up extra wind today. day one of the ms 150 is in the books. i was going to run afterwards but i didn't have my shoes so i couldn't. I am not even going to bother to run tomorrow. I am really saddle sore and my legs are tired. but all in all i'm pretty good.

I had enough nutrition/electrolytes on the ride but i think i fell short on water. I was a half gallon low on weight when i got done and i was starting to cramp a little. but other than that i had a great ride. i only took ONE breaky break and i stopped for extra water once (i carry 4 bottles with me)

i was the first person back to the tent yet again but this has more to do with me pacing myself for the ironman than me trying to beat my teammates. I like not stopping because stopping at a rest stop is like mowing your front yard sitting on your couch drink a cold beer watch a little tv then have to go back outside and mow the back yard. MAKES NO SENSE TO ME. HOWEVER!!! if you need to stop and rest in order to finish... DO IT!!! it's better to rest and move on than to quit all together. Some people did quit today but they didn't really train at all. I will post my totals tomorrow.

-MS 150 day one done dominator

PLEASE DONATE BELOW!!!

Help "DOMINATE" Multiple Sclerosis. Donate Here.

Fire Down Below...

TMI Dude, TMI!!! You know the dominator just keeps it real. decided to wear my tech shorts to work today instead of tighty whiteys. the spandex and vasoline should help heal the chaffing. anyways the ms starts tomorrow so i want to make sure i'm up to it.

-fire crotch (i mean thighs) dominator

PLEASE DONATE BELOW!!!

Help "DOMINATE" Multiple Sclerosis. Donate Here.

Walkin' Like A Cowboy...

I had to do the cowboy walk all day today at work today. This makes it kind of difficult to ride run or swim. Chaffed legs are no fun for sure so no workouts today and tomorrow looks unlikely cuz i'm doing the ms 150 all weekend. that's about it for today.

-chapstick on thighs dominator


PLEASE DONATE BELOW!!!

Help "DOMINATE" Multiple Sclerosis. Donate Here.

Mi Feetz Iz Hurtin...

OMG... stumbled out of be this morning. looks like a swim/run brick today after work. hopefully my legs can take it. stay tuned...

I did do the brick but paid the price with chaffing. the pool water made my thighs sticky and they rubbed together like sandpaper.

-walkin' funny dominator

PLEASE DONATE BELOW!!!

Help "DOMINATE" Multiple Sclerosis. Donate Here.

After Work Brick...

Looks like a 90 30 brick. hour n half bike 30 min run after work today. will be comitting to getting to work early from here on out. ttyl.

I did get the brick in after work today. keepin the heart rate down and the will definately be doing the 2 n 1 method for CDA on the run. looks like the "masters" pool is closed this week. so i will be starting next week fo shizzle. Byron if you read this next tuesday will work for me on starting. starting the day after the MS is an unlikely scenario. so see you on tuesday if that works for you. if it doesn't then i will force myself to go monday but won't have that much energy.

-almond m n m dominator


PLEASE DONATE BELOW!!!

Help "DOMINATE" Multiple Sclerosis. Donate Here.

9 and Half Weeks...

Now that the engagement weekend is over i can focus on finishing the Ironman CDA. the only thing that will finish end my training at this point is an injury. Any more breaks from here on out means i won't be competing at Coeur D'Alene. I will either be prepared or I won't go. There are a ton of excuses not to do it. there are plenty of rationalizations for not going or putting it off. but one thing i can say. If i don't do it now i will never do it and i will never forgive myself for quitting for anything other than injury or illness. so let the 9 weeks of fun begin. Yes only 9 weeks to go!!!

-laser beam focused dominator

PLEASE DONATE BELOW!!!

Help "DOMINATE" Multiple Sclerosis. Donate Here.

SHE SAID YES...

Well today i ask my girlfriend calisa to marry me. she said YES!!! so now i guess i have a fiancee. so to say i have been a little distracted these past few weeks would be an understatement. I can tell you that we don't have a date set nor will we for a while. but i can tell you that COMITTING to something and someone can be stressful.

Ok byron or micheal if you read this what day this week would be good to show up for masters??? let me know so we can do the d4mn dizzle!!!

-engaged dominator


PLEASE DONATE BELOW!!!

Help "DOMINATE" Multiple Sclerosis. Donate Here.

Taking A Breaky Break...

I decided to take a blog and maybe a workout break. i won't be doing anything from saturday to monday anyways. and i barely made it through work because my stomach is still bothering me. probably all this stress. i stand by what i said before masters swimming next week or i'm quitting. i am leaning toward finishing what i started. i have enough base and enough time to get it done i just have to COMMIT.

-tired and freaked dominator

Help "DOMINATE" Multiple Sclerosis. Donate Here.

T minus 2 months to go/Happy Earth Day/Happy B-Day Lil Sis...

I haven't done anything the last 2 days and i called in sick today because my stomach has been bothering me. with 2 months to go i am not feeling good about my chances to finish. this weekend i am going away with calisa so no training will be going on. I will start going to masters swimming next week when i get back or will quit on the ironman all together. either way i will be riding in the ms 150 and NOONE has donated.

-messed up stomach dominator

Help "DOMINATE" Multiple Sclerosis. Donate Here.

Lost Day...

Yup i did end up sleeping all day yesterday and i am having my doubts that i will continue this whole thing.

-no motivation dominator

Help "DOMINATE" Multiple Sclerosis. Donate Here.

Sleeping Booty...

Went to sleep at 3 am. woke up at 9am. went back to sleep at 10am. woke up at 2pm. down at 2:30pm. woke up at 6pm wrote this at 6:30 and will probably go back to sleep.

-sleep deprived dominator

Help "DOMINATE" Multiple Sclerosis. Donate Here.

Numb Foot...

Did a quick run today. well i guess 1 hour isn't quick. but i was planning on going for a ride before hand. i didn't wake up until almost noon and me and the girlfriend had plans at 2 so what do you do. you throw on your shoes and run out the door for an hour. my foot still falls asleep after about 30 minutes but it comes back to life after another 10 minutes. very strange.

-pasture raised beef burger dominator


seriously if you're reading this just click the link below!

Help "DOMINATE" Multiple Sclerosis. Donate Here.

More Skunks Than U Can Shake A Stick At...

I went for a quick ride after work today. I didn't get home until 7:30 so by the time i got on the bike it was 8. I am planning on doing a brick tomorrow and i have plans with the girlfriend the next 2 weekends so training is going to be tough. I literally saw 11 skunks tonight. 11!!! and it was only a 50 minute as fast as you can go ride. at least i learned they cant spray you if they are too busy runnin' away from you.

-"skinny" turkey potbelly dominator


Seriously folks i need you to donate!

Help "DOMINATE" Multiple Sclerosis. Donate Here.

Stopped by Severe Thunderstorms...

You know how sometimes you plan on doing something no matter what!!! well that night was tonight. i was going for a 2 hour run no matter what. when i got off of work they had issued a warning with signs of golf ball sized hail. that being said i decided to go home and put the car in the garage. i have to say that was the worst i have seen while living in my house. the hail was comming down so hard and fast it looked like snow outside. it was just pea sized so there was no damage but scary none the less.

-pea sized hail dodgin dominator

Help "DOMINATE" Multiple Sclerosis. Donate Here.

Happy Day After Tax Day...

What better way to celebrate day after tax day than to give a tax deductible gift to the Multiple Sclerosis Society? :-)

I did ride "A" moots tonight. it just happened the YBB mountain bike and not the road bike. I was supposed to ride intervals so i figured mountain biking was like intervals. The folks at river legacy keep changing up the trail. i mean i can't blame them for rerouting around flooded areas. it's just you can't know where you're going if every time you go out there the trail is different. Lets just say i'll be sticking to the road for a while.

Tomorrow is a 90 minute run sort of with intervals. I will see how that goes.

"5... 5 dolla... 5 dolla foot looooongs..."

-5 dolla foot long dominator

Help "DOMINATE" Multiple Sclerosis. Donate Here.

Happy Tax Day...

Rest today but intervals on the moots road bike tomorrow.

What better way to celebrate tax day than to donate a tax deductable gift to the Multiple Sclerosis Society?

-fruit punch accelerade dominator

Help "DOMINATE" Multiple Sclerosis. Donate Here.

Achilles??? A Kill Meez...

I woke up and i could barely walk. I will not be doing any training today. I am including my typical monday links. don't forget to donate for MS.

this weeks workout link
workout site reminder



APRIL

April is without question my favorite month of the year. I love April even more than my birth month June. June is my second favorite month however. I just love the weather in TX in april and the smells of spring. mountain biking through fields of wildflowers is indescribable. Ahhhh April...

-pork spring roll dominator

Help "DOMINATE" Multiple Sclerosis. Donate Here.

Sunday Brunch? Nope. Sunday Brick...

I felt good after my third straight day of riding, good enough to go for a jog. My achilles was "a killin" me. [hold the applause i'll be here all night.] bad joke but it was not good. i fought through it.

i have no doubt it's tendinitis but what can i do? the only cure for tendinitis is rest and nsaid's [non steroidal anti inflammatory drugs] rest i can't do but nsaid's i can so i've been trying to stay drugged up with advil and aleve.

SWIM

Non-existent at this point. I will be joining the masters group next week or the one after AT THE LATEST.

BIKE

Trying to string the rides together pretty regular. i'm climbing ascension hill faster and faster so i'm seeing improvements in my stamina, strength and endurance

RUN

I jogged almost the whole way today so feelin' good about the progress. just gotta watch the ankle.

-shrimp enchilada dominator

Help "DOMINATE" Multiple Sclerosis. Donate Here.

Sorry Team Globo...

For the last 3 years i have ridden the ms 150 with team global electronics. they are a great group o guys. if you see a large group of asian cyclists riding on a saturday morning at the airport chances are that's them. i was supposed ride with them today but i had a feeling they wouldn't ride the 50 mile route. unfortuately i don't have time to ride less than 3 hours on the weekends. also i can't take rest breaks while on those rides. that being said i rode the fiddy and they rode the thirdy. I ain't hatin' i just had to get my milz N.

i was going to run for thirty minutes after the ride but i had plans with my baby girl (calisa) so i wanted to get back. besides the achilles was not feelin' that great.

perfect time for me to mention the green links you see appearing at the bottom of each post. well it's that time of year where i have to raise money to ride in the ms 150. i have to raise at least 300 so please readers, any donation of any size will help. keep in mind the donation is tax deductible.


-pizza hut pasta dominator

Help "DOMINATE" Multiple Sclerosis. Donate Here.

Out Ridin' Again...

Went for a quick 2 hour ride. i left work on time today hoping to be on the bike by 6:30 but it took me 40 minutes to get home. there was so much traffic but i finally got on the bike and went for a quick one. my achilles has been bothering me ever since that walk last weekend. so i haven't been in a hurry to run. maybe tomorrow.

Whoever posted the quote about "preparation" yesterday i just wanted to tell you that that really inspired me to keep going. the harder i work now the easier the mammoth day will be for me. thank you for that "soul nugget".

-seasame chicken w/ rice noodle dominator

Help "DOMINATE" Multiple Sclerosis. Donate Here.

Limbs Down...

There are lots of damaged trees and debris out there on the roads and on the trail. I decided i would give the workers another day to clear up everything. it's absolutely gorgeous out but i don't feel like constantly stopping to avoid trees and branches. i am just glad i didn't get stuck out in it. no property damage reported from me or my friends so far.

-debris dodgin' dominator

Help "DOMINATE" Multiple Sclerosis. Donate Here.

The Sky is Falling...

I decided not to go out again tonight maybe tomorrow. the sky is wicked scary.

-chicken little dominator

Help "DOMINATE" Multiple Sclerosis. Donate Here.

Thunderstorms Emminent...

i would like to get a quick ride in but it doesn't look like i will. the forecast looks very scary even though i could chance it, i won't. Maybe i will write more but until there is something to write about... there's nothing to write about.

-double shot senseo dominator

Help "DOMINATE" Multiple Sclerosis. Donate Here.

April Fools Week Over...

Please check out the last weeks posts. not only i'm i ok i worked out this week. please do some catchin' up. i ended up doing yard work when i got home today. it's supposed to rain the next couple of days so i figured i'd get it done before hand.

this weeks workout link
workout site reminder

-weed wackin' dominator

Help "DOMINATE" Multiple Sclerosis. Donate Here.

Walk Hard...

Went walking today. 1.5 hours or walking. i think i went 5.7 miles. my feet and legs are throbbing. i have to get tougher and wether i walk, run or jog i have to get tougher. pain is weakness leaving the body. tomorrow is supposed to be a swim only day. i think i'll make it a rest day. like i said before i'm mailing in the swims for now because i will join the masters group beginning week 10, week 9 at the absolute latest!!! but i figure 2 months of masters swimming will be enough to get me over the hump for the ironman. plus it will be sunnier in the mornings and i wake up when the sun comes up...Period!

-walkin hard dewey cox dominator

Help "DOMINATE" Multiple Sclerosis. Donate Here.

Sippy Sips...

I rode out of my house at about 8:30pm for a 3 hour ride. My nite lite has about a 5 hour charge but little did i know that was only normal. on high it has a about half that. so 2.5 hours in my nitey lite went out. let me just tell you that there is never a good time for the lite to go dead. Good thing for me though that was done with the major part of my ride and was riding out on the "bad lands" which is lit at night.


SIPPY SIPS


well i decided that since i was working on taking breaky breaks i would work on taking sippy sips on my shorter training rides. basically every 5 minutes i take a sip of water or gatorade. so every five i take a swaller. every 5 is easy to see and remember on the stop watch. and since i no longer train distance but train time it's easy to keep track of.



I did pretty well considering i was started out when it was pitch black outside. the moonlight makes a big difference when your nitey lite goes out. so basically there was no moon out last night.


NOCTURNAL FRIENDS


i haven't seen a fox or an owl in while but i did see about 20 skunks. NO EXAGGERATION. those suckers were everywhere. i saw about 12 opossums, 3 jack rabbits, 2 armadillos and 1 raccoon. i can tell you why there are so many skunks and opossums as road kill cuz those guys are flat out DUMB!!! the hear and see me coming and they run along side me and try to cut me off. so essentially they are trying to have me run them over. a couple of times i had to slow down to point where i was almost stopped to avoid hitting them. there were so many skunks i was worried that one would cause me to wreck cuz they all did the same thing... run out in front of me trying to commit suicide. one opossum ran along side me for about 100 yards like he was racing me. this is the kind of stuff you'll never see on the trainer.

tomorrow is a 1.5 hour run. so wish me luck.

-skunk dodging dominator

Help "DOMINATE" Multiple Sclerosis. Donate Here.

River Legacy Park...

Today is a rest day so i am going to highlight my home park.

RIVER LEGACY

Its my home park.

7 mile out and back paved river trail (14 miles if you ride out and back)

5.5 mile "Badlands" paved trail (11 miles if you ride out and back)

3 mile off road loop

3.5 miles from my front door to the off road trail head

1.1 miles of inside the park loop

Routes.

10 miles from my house ride 1 loop and back

12 miles from my house to the 7 mile marker and back

13 miles my house 2 loops and back (my typical mtn bike workout)

16 miles my house 3 loops and back

17.4 miles from my house ride all the river trail and back

18 miles from my house to the end of the "Badlands" and back

19 miles my house 4 loops and back (i don't ride more than 4 loops)

30 miles from my house ride all 14 miles of the river trail and the "Badlands" and back.

[the loops are assuming 3 mile off road trail but this article was written in jan before they extended it to 5 miles]

Ascension Hill

Anytime i ride from my house to anywhere i have to ride down and up this hill. 110 feet elevation gain in under a quarter mile with an average grade of 9 percent. Riding down it I can get up to 45mph and climbing it is a beast.

The "Badlands"

The term coined by me and the wahler baller (jake). we named it the "Badlands" because there is no shade in the summer, nothing to break the wind in the winter, no water, its always windy and because it's twisty you get a head wind both ways, it literally smells like POOO most of the time because it goes past a "solid waste drying station" water treatment plant and you're always suckin down exhaust fumes because it goes along a major busy street.

Interlochen

Located at the end of the Bad Lands, this is the same neighborhood with all the Christmas lights every year. this where the most hills are in arlington. there are about 4 or 5 good hills in this neighborhood. this the main reason i suffer through the Bad Lands, to get to the hills. The area is great, wide streets, friendly considerate drives and smooth roads. there is a 1.9 mile "crit" loop that you can really get cookin' on. i have averaged over 20 mph on this loop more than once. it's really fun. if you're in the area i'll show it to you. Interlochen is the favorite part of my ride most days.

The Off Road Trail


as of today 4/5/2008 the off road/mtn. bike trail is a 5 mile loop. with plans to increase it another 3 miles. its mostly flat with a few short rolling hills, twisty through the trees and quite a bit of shade. i love the trail mostly because it's 3.5 miles from my front door. it's not a technical trail and it great for beginners. you can go balls out and average just under 13mph for the loop or you can go slow and take your time and do 4 or 5 loops and call it a day. this is the trail i love to ride in the spring and it makes me feel alive. i love the sights and smells of the trail in spring time. when i was dating a former amateur state of texas mtn. bike champion we used to love to ride the trail together. she taught me how to ride a mountain bike on that trail and how to take corners in the trees. that's why to this day my fat a55 can ride fast on a mtn. bike when i have too. we used to race each other and talk a lil smack. FUN TIMES.

-river legacy dominator

Help "DOMINATE" Multiple Sclerosis. Donate Here.

Treadmill Trainin'...

spent exactly 1 hour on the treadmill tonight. i showed up at the gym around 9:45pm and finished at 10:45pm. i had a pretty good run. i jogged about 12 minutes straight then went to the 2 and 1 style. i averaged 4.4 mph. that was easy to calculate cuz i went 4.4 miles in one hour!!! :D

4.4 is what i would like to average for the ironman so thats good that i am a right there. i don't know how i'll do after i ride 112 but that's what this training is for. I felt really good for most of the run. i did notice that at about 30 minutes my feet go TOTALLY ASLEEP. then after about 10 minutes they get blood circulating again. the first time it happend it freaked me out. it's weird to run with your feet being totally numb. at least now i know that it will go away if i keep going. has this happend to any of you??? anyways it's late and i'm tired.

-numb foot dominator

Help "DOMINATE" Multiple Sclerosis. Donate Here.

April Foolin U...

i was just foolin. no broken leg but you have to admit its a good story. and i have to admit things like that ALMOST happened to me more times than i like. but i believe God is protecting me while i'm training because i believe he wants me to finish training and complete the ironman this year. like i said this is not a blog about religion, race or politics but i do have faith in that.

Hope i didn't scare too many of y'all. i left the post up for a week without any updates to get as many readers as possible. some readers won't even notice cuz they only read 3 times a month and i did get some concerned emails and phone calls and for those that did email or called i let them i know i was just foolin'. I also appologize to all the faithful "Daily Dominator" readers who are hooked on my ramblings on a daily basis for the one week pause. anyways, back to business.

[my real 4/1 stats]

BIKE

1.5 hours about 19 miles. it was only supposed to be 1 hour but i ran into martin and anthony from mad duck so took them on a tour of river legacy with our nite lites blazing at 9pm!!!

RUN

.5 hours about 2 miles. i jogged about 15 minutes nonstop then walked the last half. i am trying to build up my endurance and leg strength.

[4/2 stats]

1.5 hour ride about 21 miles. i took the moots (road bike) out for a spin since i didn't have to run afterwards and knew i was going to do some hills. it feels good to get on the road bike every now and then. like i said before the road bike accelerates faster, climbs faster and corners better than a tri bike. however if you have to run afterwards or for raw straight line speed the tri bike is the way to go by FAR!!! that being said i wanted the change in the muscles used for a different workout. plus it's a sad day when you consider a full custom, handmade usa, titanium frame a "beater bike". i didn't want my moots to feel neglected :P

more to come tomorrow

-april foolin dominator

Help "DOMINATE" Multiple Sclerosis. Donate Here.

BROKEN LEG...

Since it's a recovery week i decided to go for a short ride before work. So i was just riding along going down "acension hill" and this a55hole decides to drive in front of me put on his brakes. For those of you who don't know acension hill is about a hill that varies from 8 to 12 percent grade and it's 110 feet tall. so when my fat a55 gets going down it i get to about 48mph even when i'm on my mountain bike. everybody knows what 50mph feels like in a car so image white knuckling it down hill on bicycle.

there is a rec center at the bottom of acension hill so sometimes people pass you on the hill and cut into the rec center most of the time they just ride behind you patiently because they see you're going dang near 50mph!!! but this morning NO!!! so this guy in a red corolla decides to cut me off and slam on the brakes entering the rec center. there was a black pickup truck boxing me in on the left hand side. it matched my speed perfectly. i don't blame the truck for the accident because i'm the one going 47mph but the mo-fo in the corolla!!!

THE ACCIDENT!!!

so i'm going 47mph and i'm boxed in and the corolla is slamming on his brakes. NOW for all of you who are suggesting i should reach for my brakes at this point just imagine how long it would take you to stop in a CAR going 50mph and you have anti-lock brakes. i have very lockable brakes and i'm on a bicycle so basically i'm screwed if i'm going that fast i need to stop or even slow down. but for the record i did reach for my brakes after i realized my best hope was to slow down enough to change lanes only to realize there were more cars behind the pickup. why??? because they were doing what they were supposed to do by driving on the right lane and letting the slower traffic or me on a bike in the left lane. so i know it's going to happen. I am about to wreck BAD!!! the corolla is braking about to turn into the parking lot when i figure my best bet is let go of the brakes and try to pass the car before it makes the turn. so i pass the car going about 37 at this point and zoom past the car on the inside because there was no room to pass on the outside. and for a second i think i made it. thats when my wheel clipped the curb and i did a superman into the bushes. but pedal hit my shin so hard that it broke it.

so now i have cast on my leg and so long for the ironman this year. 6 weeks in a cast at this point makes it impossible to train. and i won't have enough time to train to afterwards because i will be in rehab mode. that's the part that sux. all this for nothing. maybe next year.

-broken leg dominator


View Larger Map

Happy Cesar Chavez Day...

Who Da Heck?!? apparently Texas is one of only 8 states that celebrates this day. How do i know? because i went the vehicle registration office today and they were closed!!! if you want to know about the guy click here also here is the link to this weeks workout pdf

This weeks workout link

here is this weeks reminder to the workout site

Workout site reminder

One is what i should do and the other is what i did do. Today is a rest day. tomorrow is a short ride and jog. this is a recovery week so short workouts and lots of stretching is in order.

Hope is well with everyone.

-chick-fil-a sammy dominator

2 n 1 Holmes 2 n 1...

The movie quote is from "Colors". In my case its how i "roll". 2 minutes fast walk 1 minute jog. that's the only way i can get my runs done right now. it feels good getting the workouts done.

RUN

7 miles!!! thats just 1 mile shy of my all time 8 miles.

-2 n 1 dominator

Breaky Breaks...

I think the key for me finishing the 112 ride in a decent time is to take some breaky breaks. like take 2 minutes stop at the top of a hill and stretch out then get back on. as i get more in shape they might not be as necessary but even when i was at my best on the road my toes would go numb and my back would hurt like nobody's business.

SWIM

Maybe tomorrow sprints depending on my throat health.

BIKE

75 miles today. My average was WAY bad. 13.6 mph even if i add in the Zipp 1mph advantage it's still too close to be comfortable.

RUN

I did 30 minute walk after the ride to get my legs used to pounding the pavement after a long ride.

I gots a lot of training to do.

-turkey n provy potbelly dominator

Savin' Up 4 Tomorrow...

I decided to skip today and do the "Ride for Heroes" century ride tomorrow. I think a 100 miler is a good training test for me. i need to get my on the bike nutrition correct so this will be a good time to try some things out.

-pad thai with pork dominator

It's The Ironman Not The Marshmallow Man...

just trying to get through the first week of hard training. so far i have made it but i haven't completely finished a workout yet. My body is going through the shock of hard training from doing nothing and being sick for 5 weeks. I have the big picture in mind however.

tonight i did my swim workout out of order...MISTAKE... the workouts are in the order they are in for a reason so in the future if don't think i do that day's workout will either do half/part of the workout or take a rest day and do the whole workout the next day.

I did meet a fellow ironman cda '08 participant at the pool today. his name is mike sexton like the guy from the world poker tour. you can always tell ironmen at the pool because we all have on watches clocking our lap times. and we hog the lanes for LONG periods of time.

I did make another decision today. I have to join the masters group soon. i am not worried about my swim. i am mostly worried about finishing the ride fast and having enough legs to survive 26.2... I think 2 months of masters/lake swimming should suffice. I am not underestimating the swim i just know that it will be the shortest part of the day and i just have to be strong enough to survive choppy water and have enough confidence to get out of the lake in under 2 hours.

that being said i am not chopping off the swim portion of my brick tomorrow. my throat is hurting from doing sprints in the pool today and sucking in nasty a55 (cess) pool water at high velocity.

This won't be last time i say this but...

I HATE SWIMMING

The first mile i'm ok but after that... its like "DUDE, how long do i have be in here!!!"

I will have to purchase a different wet because alas my fat a55 can't fit in the old one. I will be getting one sometime in april. that's it for now. Tomorrow is a 2 hour run/jog/walk/crawl so wish me luck.

-wendys spicy bac'n-dominator

Ridin' At Nite w/No Lite...

My dumbass forgot to charge my nite light so i went out at and 20 minutes later no lite! the good part was i was out on the sidewalk, bad news was it was really windy and some mutha (blank)ers had to throw a cup of God knows what at me!!! it didn't hit me because the wind was constant out of the south at 17mph.

the wind was crazy. but i made it through. i have a swim at lunch and 2 hours of run/walk after work. tomorrow. I think i am going to shift that workout till friday for work related reasons.

i'm really tired. ttyl.

-wind blown and tired dominator

S.N.A.F.U...

Situation . Normal . All . F****d . Up...

SWIM

3100m on saturday. was so tired of swimming that i didn't realize i was only 100m away from 2 miles.

BIKE

2 hours today

RUN

33mins today ( i left 17 mins on the table today but i was too much pain)


I was in a world of hurt today. my lower body was killing me so i didn't finish tonights workout. although the rest helped the cough go away it did nothing for my edurance, my feet, legs, saddle, arms, shoulders and back. all which hurt right now.



s.n.a.f.u. dominator...

Something NEW...

I will be including the link to the pdf workout sheet so you can see what it is i will be doing that week. Every monday i will include a link like so:

THIS WEEKS SCHEDULE OF PAIN

I will also provide a reminder of the workout site link

WORKOUT LINK REMINDER

Tomorrow is when the schedule starts in earnest. the rest of the week there is a work out every day. the next rest day is monday. tomorrow is a brick and the next day is a ride.

well that's about it for now.

-dreading the pain dominator

Happy Easter...

I just got back from mad duck to pick up my bike with my new training wheels. i am sooooo sleeeeeppppyyyyy... i will just have to make it a rest day. i have until tuesday to pick up the schedule again. tuesday after work is looking like the 2 hour ride 50 min run/walk brick. almost 3 hours!!!

-easter thankful dominator

T minus 3 months to go...

I just got back from the pool like an hour ago!!! yeah that's right! i just swam 3100 meters!!! that is the longest i've been in a pool. over 2 hours. it's clear that i will have to join a masters group to get my swimming up to par. that's fine because we are moving our office closer to las colinas so i will be able to swim before work.

there are only 3 months left to prepare and my weight is about the same as when i started 3 months ago. the good news is that easter will be over tomorrow so NO more cadbury eggs of death. the cold looks like it's almost over. so i'm gearing up for the stretch run.

-sans cadbury egg dominator

Happy Good Friday...

I never understood why they call it good friday when receiving the worlds worst historically and biblically recorded beat down doesn't sound to good to me.

Since i kept changing from my zipps (race wheels) to my training wheels and i don't get ANY benefit from training with race wheels. i just put training wheels on both the moots and the griffen. hopefully this will make a difference. the real training starts tomorrow.

-waiting for the hard stuff dominator

Mailin It In...

dominator is mailin' in the rest of the week. not going to bore you with vids since most of you don't watch. vids aren't gone but only ones that really hit me will go up.

-one eye awake dominator

Layin' Low...

Nuthin' new to report. Nuthin's up but the scale...

Lamb
Gabriel

Cat in the Hat...

Or should i say cat s*** in the helmet. so i was kind enough to transport a cat from my girlfriends mom's house to my parents house. lets just say the cat was not happy. he took a dump in my bike helmet and curled up in it. i went to mad duck today to buy a new helmet. i guess i needed a new helmet anyways but that was just too crazy for words.

I called in sick today because my throat wasn't happy being on this side of my mouth so it kept trying to jump out of it. I have about 4000 meters of swimming to do on saturday. needless to say the longest i've spent in the pool is 90 minutes. we'll see how that goes.

-cat s*** crazy dominator

Happy St. Patrick's Day...

Just wanted to wish everyone a Happy St. Patricks day. Resting up for next week.

Didn't Do Nuthin'

Took the day off. Ate a bunch of junk and laid in bed most of the day. trying to heal up.

Roni Size
Brown Paper Bag

Windy Saturday...

I went riding on the training ride with the guys this morning. I took the road bike instead of the griffen because that's the bike with the training wheels. there is no way i'm riding my race wheels for training rides from here on out. the bad thing is that because road bikes work different muscle groups than tri bikes my legs are sore in places they normally arent. and seeing as how i need those muscles from running that turned what was supposed to be a brick into a straight ride.

the airport was crazy there was no kidding a 15mph head wind constant. but it's like i explain to people its the cannonball/feather principle. in a 15mph head wind what is going to slow down faster? assuming the feather and cannonball start off the same speed? the feather of course. now switch the wind direction in a 15 mph tailwind whats going to blow further??? the feather!!! that's why big guys like head winds and small guys like tail winds.

not doing too good in the diet department cuz all i want to do is sleep and eat crap all day. i decided that i don't want to worry about that now seeing as how in exactly one week i start the 14 week training schedule. I will worry about it then. the important thing is that i am able to complete my workouts. and i am.

my biggest concern right now is getting well (no more respiratory infection) and not getting injured so your thoughts and prayers in this area would be much appreciated.

-schlotzskys bacon beefy smokecheesy dominator

Stayed Home...

I decided not to go to the Tri in LA tomorrow. 5 hours of driving both ways and i'm still sick. the best thing for me to do is rest.

Goldie
Inner City Life

Not Gaaa Daaa...

Not Gonna Doit... Decided tonight that i will not be going to LA tomorrow. I am simply too sick to risk it. The drive would be 5 hours one way and i just don't see it happening. So all that's lost is the entry fee. It would be much more than that if went i fear. I went on my ride this afternoon and 3 hours afterwards i am still coughing. Maybe i'll feel more like talking tomorrow.

-jiffy peanut butter dominator

Back on the Bike...

My legs were crazy weak and outta shape. My back and my arms are outta shape. in fact the whole dang dominator is outta shape. I am trying to figure out what i should do tomorrow. i was planning to doing some swimmin' but i think i will get the most out my race if i do a leisurely 30 miles. the swim on saturday is only 400 meters and i won't be sprinting it. i think i will be ok just showing up and swimming.

SWIM
next time i will get wet will be in Louisiana on saturday

BIKE
I got it done. it was about the same pace as last week except my AHR was way high 171 and my legs felt really weak. the main difference was that i had my zipp's on. zipps make everything easier. zipps make a 1.5-2mph average speed difference all things considered equal. combine zipps and the griffen and you have and you get a hot aero-knife through butter.

RUN
Watch Me UUUU Crank dat solja boy. That was in my iPod while i was shufflin'. I blame my baby gurl for getting that song in my head. the run i averaged what i did last week with a week off. my walk speed was slower but my jog speed was faster.

I feel much stronger overall which is good because a week from monday begins my official 14 week training program.

-sirloin steak melt dominator

Obama's 54 Double D's...

Last rest day for a while. Tomorrow i will be doing a race pace ride run brick.

AGAIN: this is not a religious or political blog nor do i endorse any candidate or religious view on this blog. this was just too funny for me to pass up. this ones here for you Clarence!!! Just watch the first part 3 minutes. but if you want to hear what he has to say about Mexicans you gotta watch the whole thing. If this offends someone i apologize in advance.

Mi Grandma's Birthday...

Rest Day #5. Felt like crap most of the day. Daylight savings has not been good to me.

Common
The Light

Slept All Day...

Literally slept all day. I love this group maybe you will too.

Lamb
Gorecki

Back From Greece...

Stay tuned... Did he... Didn't he...

Answer: He Didn't!!!
Calisa and i made a game time decision for me not to compete today. we both agreed that i would be better served by taking a pass on this one. When i woke up this morning it was 28 degrees. It was below freezing 30 minutes before race start. I just couldn't forgive myself IF i competed and i was so sick that i couldn't train for the Ironman in june. If i wasn't trying to recover from a respiratory infection i would have done it. and A LOT of people did this morning only about 40 of 450 dropped out. So i took a pass and was a spectator today. NO BIG DEAL!!! a part of me still feels like i am quitter for not competing but that will pass.

The BIG picture is finishing the Coeur d'Alene Ironman in June so it is more important to be able to put the training time in the next 3 months and the only way to do that is to be healthy enough to complete the training. Besides... I have another tri to do next weekend in Monroe, LA. Hopefully i am healthy by then and hopefully the weather will be nice. COTY make sure there is some sunshine next saturday when i come to visit.

This weeks plan of attack. Rest today, tomorrow and monday. Sprint swim on tuesday, ride/run brick race pace on wednesday. and thursday light swim or light ride depending on the weather. Hopefully i will get enough rest to satisfy Dr. Phil (the tawainese one)

-thawed out chocolate flavored dominator-cicle

Day Before Race Day...

what else is there to say... I am still coughing and i know it won't be any better before the morning. the race start temp is forecast at 29. by the time i start it might be as high as 34. don't know if i'm going to go through with it. calisa and i are here at the hotel in athens with all the gear but i'm still kinda sick so i just don't know. I honor of my cough tonights selection is

Prodigy
Breathe

It's Gonna B Cold...

I am dreading doing the race this weekend because of the forecasted temp. It is supposed to be REALLY cold this weekend. Iron Jack says it's a rain or shine event so that means its a go no matter what.

Maybe this selection will warm me up
Prodigy
Firestarter

Ironmen Are Built 1 Brick at a Time...

BRICKS... It's what separates us from single sport athletes. anybody can ride 10 miles but how many average people/athletes jump off the bike strap on the runnies' and tear ass??? or jump out the of the pool and ride your soaking wet ass into the sunset??? none really. triathletes are the only people dumb enough to do this on a regular basis. brick by brick we are made and brick by brick we get stronger and faster. it's what defines us really. as painful as they are there is nothing like feeling of accomplishment after you get one done.

So i did the ride/run brick tonight and i have to say NOT BAD. Not good but not bad. It would have been a good ride if it weren't for me slowing down every 10 minutes to cough and dry heave while riding. and i mean dry heave. gut wrenching nothing in the belly dry heave. it was like my body was trying to remove my esophagus. then i would catch my breath after 5 minutes and start back up again. keep in mind i am doing all this in the darkness of night. just me and my trusty tri newt. no animals tonight. i guess i scared them all away with the heaving. not even a skunk wants to get puked on.

On to the run. when i got back home the heaving continued for like 10 minutes. mind you there is nothing in my gut. the last solid food i had were oranges at 6pm and there were long digested by then. after all that nonsense i started back out the door for a 2 mile run. AMAZING... i almost ran, i mean shuffled, the whole way. i looked like an old man moonwalking i was going so slow but hey i'm dang near 300 lbs so what do you expect. i did way better than i did saturday and my walk was averaging about 4mph my shuffle was about 4.9 mph so all in all i made my 4.3 mph average i'm shooting [for for] the ironman. i guess i was all coughed out cuz i wasn't coughing on the run. so i finished it all at around 10:30 pm.

sorry for all the detail but this my training at this point. it's important for people to see my comitment level. if at anytime i thought i was damaging myself i would stop but i have had this coughing condition the entire time i've been an athlete (in TX anyways) i never had a cough in philly only at home do i have it which tells me it has to be related to alergies at some level. but i digress.

picked up the packet for the race this weekend. funny story. when i went bikes inc to pick up my packet, iron jack (people know him around here) is a stickler for the rules so he makes everyone that signs up for weight class step on the scale. for men it's 200 and over and women it's 160 and over. keep in mind i haven't been 200 lbs since college and at that weight i had a 4 pack. i take one look at jack and ask him if he's serious. "it's not that we don't think you'll make 200 it's that we make all weight class athletes do it." OK THEN... after i got off the scale he was like "dang you're big boy" he took a look at my howitzer legs and was like "i bet you pull some watts with those" i joked and told him that they are mostly fat like the rest of me. any one that's ever seen know's i don't have small legs. i used to be embarrased by them in 5th grade. now my fat ass belly just even it all out :)

beddy bye time.

-schlotzsky turkey breast original dominator (hold the mayo n cheese please)

Me No Like Swim Fast...

The Goal: Do sprints in the pool.
What did i complete?: A very sorry attempt at doing sprints in the pool :'(

I just didn't have it tonight. My arms were so tired after 100 meters of sprints that i ended up just swimming back and forth at my normal pace for 400 meters just to get my arms back. I know i will get better over time but still. I did 1000 meters and it took me 45 minutes. pathetic.

anyways i have a ride/run brick (race pace) tomorrow lets see how that goes.

-schlotzsky turkey breast original dominator

Hurt All Over...

Man i hurt all over. i think its one part fall and one part recovering from the brick. add to that my cough is getting worse. i ran out of the meds that fix the problem so i'll have to go the doc to get more. i don't like taking the cough medicine but without (it it's) hard to do workouts. I will try to do some sprints tomorrow. the plus side is the scale is looking a little better.

In light of the fact that i'm just a shadow of my "former" self
Thievery Corporation
Shadows of Ourselves

Ivy League Domination...

Congrats Big Red for winning the Ivy League Basketball Title. Cornell is the first team in the NCAA tournament this year. Why is this a big deal??? Because since 1958 either Penn (MY ALMA MATER) or Princeton (our hated rival) has won the Ivy League Basketball Title with only 2 exceptions. Now that's what i call having your conference on LOCK. So let Big Red enjoy their win cuz as everyone knows if you're a b-ball player and you're going to the ivy league you're going to either Penn or Princeton. Even a broken clock is right twice a day.

The weather looks pretty sketchy right now. so i don't know if i'll get my ride in. If can't then i will ride the ybb on the street and do some sprints.

stay tuned...

man that weather got bad on me in a hurry. i went mountain biking and it started to rail. the trail gets slick FAST and i fell. i heard my knee pop but i think its ok. anyways that's it for now.

-slick trail dominator

Let the Serious Work Begin...

Workout Site Reminder

March is here ladies and gentlemen. That means the 12 week workout schedule starts this month. My head is 90% in the game right now. the last 10% is the diet. I am consciously making healthier choices and i will continue to do so.

I did my first "real" ride/run brick and man that was painful. 2 hour ride, 30 min run.

SWIM
Tomorrow will do 1600 meters worth of sprints in the pool

RIDE
Brick Today/Tomorrow will ride 50 miles at some point. don't know which route just yet.

RUN
Brick Today/Will do a brick on Wednesday.

The training ride today was ok. The guys and/girl (kelly) are stronger than ever. I have to reclaim my dominator status at some point but i have to recognize i am 35lbs heavier than when i did the ms in 2006. My legs are stronger and i have more endurance than then but carrying 2 bowling balls in my camelpak doesn't make me faster... :( i did see the "chris-a-nator" and kurt out on the route today.

Dominator it's about the DIET, DIET, DIET!!! (i keep this as my mantra) We have entered the Cadbury Cream Egg season and everyone knows this is my weakness of all food weaknesses.

When i was 6 i was shopping with my mom and i passed a display of cadbury cream eggs. she didn't let me have any but i just saw the commercial and i was determined to try the "clucking bunny" candy. so when she wasn't looking i stuffed my pockets full of them. when i was helping her load the groceries into the car a bunch of them fell out. after she slapped me and threatend to call the cops on me she made me appologize to the store manager for stealing. every since then i made sure i "PAID" for the eggs EVERY easter since. I have had them EVERY Easter since.

-Cadbury Cream Egg dominator

Happy Leap Year Day...

Quich training note: I swam a mile at lunch. Now to the important stuff:

Happy 29th of february DYK Tony Robbins was born on this day? And so was Antonio Sabato Jr and Ja Rule. Why do we have it? if we didn't we would have a winter in july in 10000 years (i did the math)

ALSO. Since it is the end of Black History Month i will give a shout out to Notable Black Scientists and Engineers so check out the list just to see what all Black People have done for this country

• Otis Boykin (1947-1982)-inventor of the pacemaker,and guided missile




• Benjamin Banneker (1731-1806) – Mathematician, astronomer, clockmaker, and publisher



• Earl S. Bell (1977-) – Inventor, architectural theorist, building designer.



• Leonidas Berry (1902-1995)- Gastroenterologist. Pioneer in the development and use of the gastroscope.




• Herman Branson (1914-1995)- Physicist, Educator. Best known for his research on protein structure.



• David Blackwell (1919-) - Statistician



• St. Elmo Brady (1884-1966) - Chemist



• E. Luther Brookes (1900s?-?)- Chemist, Educator



• William Warrick Cardozo (1905-1962) - Pediatrician. Pioneered research on sickle cell anemia. In October 1937 he published "Immunologic Studies in Sickle Cell Anemia" in the Archives of Internal Medicine, many of the findings still valid today.




• Ben Carson (1951-) - Pediatric Neurosurgery at Johns Hopkins University



• Emmett Chappelle (1925-) - Scientist and researcher who made valuable contributions in several fields: medicine, biology, food science, and astrochemistry.



• George Washington Carver (1865-1943) - Botanical researcher




• David Crosthwait, Jr. (1898-1976) – Research engineer. An expert on heating, ventilation, and air conditioning. Received some 40 U.S. patents relating to HVAC systems.



• Marie Maynard Daly (1921-) – First black American woman with a Ph.D. in chemistry



• Charles Drew (1904-1950) - Medical researcher



• Lloyd Noel Ferguson (1918-?)- Chemist, Educator. First African American to receive a chemistry doctorate (1943, University of California, Berkeley).




• Sarah P. Goode (1850s-?) - Inventor of the hideaway bed, and first African American woman to receive a patent in the United States



• Joseph L. Graves Evolutionary biologist



• Lloyd Hall (1894-1971) - Chemist



• James A. Harris (1932-?) Co-discovered two new elements, Rutherfordium (element 104) and Hafnium (element 105) , at Lawrence Livermore Laboratory.



• Walter Lincoln Hawkins (1911-1992) - Scientist and inventor at Bell Laboratories




• John E Hodge (1914-1996) - Chemist



• Erich Jarvis - Duke University Neuroscience who studies bird sogs



• Elgy S. Johnson (?-1987)- Mathematician




• Frederick McKinley Jones (1893-1961) - Inventor



• Percy Julian (1899-1975) - Chemist



• Ernest Just (1883-1941) - Biologist



• Samuel Lee Kountz, Jr. (1931-1981)- Transplant surgeon/researcher. A pioneer in organ transplantation, particularly renal transplant research and surgery. Author or co-author of 172 articles in scientific publications.



• Lewis Latimer (1848-1928) – Inventor




• USAF Major Robert Henry Lawrence, Jr. (1935-1967) first black astronaut and member of the Air Force's Manned Orbiting Laboratory program



• Jan Matzeliger (1852-1889) – Inventor




• Henry McBay (1914-1995) - Chemist



• Ronald McNair (1950-1986) – Astronaut killed during mission STS-51-L



• Garrett Morgan (1877-1963) – Inventor



• Norbert Rillieux (1806-1894) – Inventor and engineer




• John Uzo Ogbu (1939–2003) – Anthropologist who studied race and intelligence



• Claude Steele (? -) – Social scientist who first studied stereotype threat



• Daniel Hale Williams (1856-1931)



• Granville Woods (1856-1910) – Inventor




• Madam C.J. Walker (1867–1919) – Inventor, Legendary female inventor of Black cosmetic products.

-grateful for all that came before me dominator