Nocturnal Nique...

Workout Site Reminder

I did go ride after work last night. I saw 3 skunks (one was cocked and ready), 1 opossum and 1 fox. Yes I saw a fox. Dat's KaRayZee. I've never seen a fox before and i didn't know they were in texas. It was gorgeous and i see why people kill them for the fur. The nite lite is so powerful that it could be 3 am for all i know when i'm out at river legacy. It's pretty peaceful out there riding at night and there were only 3 people on the whole trail for the whole 30 miles.

The weight dropped dramatically this morning. I just ate 3 pieces of chicken and 3 pieces of bread and popcorn for dinner. I am keeping my fingers crossed that most of that weight loss is permanent. Mentally I am keeping my head in the diet game. One thing Stacy told me was that my performance at next weekends tri is already determined that may be true for a cardio perspective but not from a weight loss perspective. If i can drop some el-beez before next weekend my performance will increase.

I almost puked 5 times for coughing so much last night but i just kept going. I plan on riding after work today too.

stay tuned...

rode tonight as well geez. i saw all my friends tonight: 5 skunks, 2 racoons, 1 owl, 1 coyote, 2 opossums, 1 bobcat. No foxes but the racoons and skunks look so cute. anyways coughed alot but made it through.

-roast beef and au juis dominator

Stop the Vids Please...

When you see the vids you know i didn't do anything. I am pretty sure i will go ride after work today. I just can't take it anymore. Maybe Calisa can stop for my health but then again i don't think so. I am sick of being sick.

stay tuned...

I did ride after work tonight i'll talk more about it tomorrow it's late.

Pushups and Runnin'...

I once asked this ex-army ranger at the gym what did he do to stay in shape. his answer was simple. Pushups and runnin'. 100 every morning and 100 every night and 5 miles 4 times a week. Sounds simple enough. He didn't mention his diet at all but i imagine it was healthy. My lungs are still full of crud so i just did some pushups.

thursday is going to be nice so i am planning on breaking the illness sabatical by going for a post work nite ride.

A wise woman once told me that i shouldn't worry about the tri i have in 2 weeks because the training for that one is done already. So far so good on avoiding sweets. My taste buds are craving sugar less which is a good thing. I need to get a handle on the weight thing.

Yael Naim
New Soul

Sick and Depressed...

It has been 5 days of illness and it's killing me. I have a tri in less than 2 weeks and i can't even run 5k nonstop. I have decided that i will do one minute run followed by 2 min walk for my sprint tri's next month. I will try to this pacing for my ironman except i will increase the duration like 2 mins 4 minutes or something similar. It's 83 freakin' degrees!!! 83 degrees in february!!! and i am sick and shut in with the flu!!! I would love to ride for 3 hours today but that will do nothing for me.

I am more than ready for my sprint tri's as far as completing them without too much trouble but I need to loose some major weight before the ironman. I am sticking to the no sweets rule for now and it's going ok. Next month i will concentrate on reducing my fat intake and increasing my vegetable intake. If i do this a little at a time i have a better chance of sticking to it.

hope all is well with everyone.

This one is for Christie
Frou Frou
Let Go

One Flu Over the Dominators Rest...

I feel like freeze dried rehydrated KaKaPoo.

Star Wars according to a 3 year old
Don't talk back to Darth Vader He'll getcha

Still Sick...

I am still sick. with less than 4 months to go i am sick. i think resting as much as possible is the best thing i can do this weekend. All I need is a little rest.

Todays selection for Mo cuz he loves this song
AIR
All I Need

T minus 4 months to go...

It's official I have the flu. I took the day off of work to rest and sleep all day. I will update you on my status.

Thievery Corporation
Lebonese Blonde

Brickin' Pa Nub...

Thinkin' bout having a tasty brick for lunch. If i don't have it at lunch then having it for dinner just isn't as appetizing. My left arm is hella tired. I've been picking on my left side lately because that was my reconstructed knee side. I've noticed that my right leg gets over fatigued at the end of a base mile ride or after my brick. I also noticed after spin class my left arm is really weak from supporting my weight on the left side when i stand and pedal.

Tri Schedule as of Now...

This is my schedule as of now. I will be looking into doing an olympic or sprint tri in april. I am not including the plethora of cycling events i will be doing but i will list them on the the blog when i do do them. cycling event of note is the ms150 which i will be asking for donations for soon so "getcha pocketbooks ready"

23th Annual Athens YMCA Triathlon (Athens,TX) 3/8/2008
(sprint)
Swim 300m (pool)
Bike 13.8 miles
Run 5k

2nd Annual Warhawk Triathlon (Monroe,LA) 3/15/2008
(sprint)
Swim 400m (pool)
Bike 11 miles
Run 5k

This will be the last Tri before Coeur D'Alene
2008 Capital of Texas Triathlon (Austin,TX) 5/25/2008
(olympic)
Swim 1500m (lake)
Bike 40k
Run 10k

2008 Ford Ironman Coeur D'Alene (Coeur D'Alene,ID) 6/22/2008
(ironman)
Swim 2.4 miles (lake)
Bike 112 miles
Run 26.2 miles

-half a chicken dominator

No Mo Sweets...

I have sweet tooth for sure. As you look at the weight chart you'll see that the best and worst days of the month are only 5 days apart. When i get sick i like to "feed a cold" so my results the last 5 days are shi**y to say the least. so no mo sweets for the rest of the month.

Good news is i don't have the flu. The bad news is i have a sinus infection :'( i am taking antibiotics so that will help some. I will be trying for a lunch workout today unless work gets crazy or feel too bad to go.

I'm on autopilot right now guys when it comes to workouts. it's tuesday so it's swim/run brick day. I'll let you know how it goes.

stay tuned...

I did the brick as planned. let's just say doing a brick with a sinus infection isn't a smart idea.

SWIM
My swim time is improving. I decided to swim using my power stroke, breathe every other stroke, elbows high out of the water and bringing my head out of the water a little more so i can do some spotting while i'm breathing. this is the way i will be swimming in the lake anyways so i might as well pretend now.

RUN
I need to start having a run/walk plan to what i do instead of being haphazzard with it.

BIKE
I will try to go after work tomorrow to get some bike time in.

-chicken stuffed mushroom dominator

Da Flu...

Pretty sure i got it so i'll be resting a while. Don't even feel well enough to sit at computer all day so how can i train.

Today's selection is for Calisa again.
Massive Attack
Protection

Starting to Feel Sick...

Today I am starting to feel sick. I don't really feel like training. I was supposed to go to a baby shower and me and calisa ended up sleeping late. when i finally woke up 1:30 i felt like KakaPoo. Anyways, enjoy today's selection.

Crystal Method
Roll It Up

First Ride/Run Brick Sortof...

I went to the gym this morning to do some brick action. The weather here is shi***y so i outside is out of the question. it's thunder and hail outside and 40 degrees. so i went to spin class and afterwards i ran. that was 2 days of running in a row for me. also a first.

My legs and hips and feet and ankles can't take more running for a while but that's ok because the next time it's on the schedule is tuesday. So it'll be swimming time because i left my trainer at the duck. I will shoot for 2k in the pool sometime tomorrow.

Oh, i met michael montgomery (mr. hip replacement ironman) today. he and iron byron swim in the same masters program. he is suggesting i start with them soon. I am putting off masters swimming until after my triathlons in march. maybe i'll change my mind but for now that's where we are.

Hope all is well with everyone.

-nacho cheese popcorn dominator

Lets Do Lunch...

I have come to the conclusion that the only way i will do my workout today is if i do lunch. I had a long night last night (of talking/movies) so i am very sleepy. I am on my second cup of coffee and still feel like sleeping. I think i can ingest enough caffine to game up for a lunch workout.

stay tuned...

I did the swim/run brick and i am paying for it. i feel better than i did tuesday but still hurting all over

-valentines day conversation heart dominator

Happy Valentines Day...

Today is a rest day fo' sho'. tomorrow i will be back on it fo' sho'

This one's for Calisa
Josh Kelley
2 Cups of Coffee...




Two cups of coffee in the morning
Two days till I stop feelin' blue
Two chairs, one empty in the corner
I got too much me and not enough of you
I got too much me and not enough of you

Two thousand miles away I'm boarding
Two crazy people next to me
Two shots of vodka I am pouring
I got too much me and not enough of you
I got too much me and not enough of you

Hold on tight
Hold on tight because the ship is sailin'
One more night till I can lie into my lady
Precious lady

One day we are going to get married
(married)
One day I'll show you how I do
(I do baby, baby, oh)
One love is all this heart is yearning for
I got too much me and not enough of you
I got too much me and not
Too much me and not
Not enough of
Too much and not enough of you

Hmmmm...

I am contemplating taking a rest day today and tomorrow. And just be mentally ready to hit it hard this weekend. I thanks (owner of dallas mavericks) for giving your employees all the banking holidays off. Because of that i will get monday off. It is normally a rest day but i will be going doing my first ride/run brick early that day. friday will be a swim/run brick. sunday will most likely be a rest day or it will be a swim only day.

All i can say is that this Roger Clemens hearing is riveting. Roger and McNamee are sitting one chair apart and they are both getting GRILLED. In the end i don't care whose right or wrong but the drama is great tv.

stay tuned...

Yup today is a rest day.

Today's selection in honor of me continuing to eat CRAP!!!
Kanye West
Can't tell me nothin'

Feel Like Restin'...

Ok I am struggling to get out of bed this morning. My body feels like resting today. I think what i will do is take tomorrow off since it is spin day. Even thought of all the workouts i'm doing right now the spin class is the one that i feel i'm getting the most benefit from.

I can't wuss out on the brick today. since thursday is valentines day and i have after work plans i will try to get something in in the morning. I aready feel like taking my week 7 rest this week but i'm only 3 weeks in!!! so it looks like i'll be working out this friday and monday. as make up days.

Monday is presidents day. so i have the day off. and friday i will have to do something if i don't do something valentines day. Either way I can't stop now.

stay tuned...

well i did workout at lunch today... dude... that was painful... that made for a long day at the office. i don't think i will plan on adding lunch workouts on the schedule. but it's nice to know in a pinch and i can get it done.

SWIM

1200 meters in 37 minutes (if i can do a mile in that time that would make me more comfortable)

RUN

2.1 miles in 30 minutes. My left foot is killing me afterwards. I that is why my run time is limited. I am comitting to swimming and running at least 2 twice a week and i will try to make sure i add the run to brick. that way my legs are used to running AFTER swimming or AFTER riding.

RIDE

Will try to nite ride after work tomorrow since i won't make it to spin. I have to put in some time at work.

MOTIVATION

Just letting you all know that i think about you guys cheering me on when i'm on my long rides, run, swims. especially the swim cuz there's nothing else to really do but think. But it pushes me to go harder and not to stop. i imagine Mo saying something funny to me on the course and my girlfriend cheering me on. and after its all over collapsing in the hotel room knowing i'm an ironman.

Being an Ironman is like getting a degree from college. years after you finish nobody ever asks what your GPA (or time) was. all that matters is that you finished. I graduated with a 2.0 in college (d's and c's get the degrees) so if it takes me all 17hours to finish. fine by me. either way i am committed to do the best i can from here on out. almost 4 months away.

-4 day old thai food dominator :-P

Break Day...

Legs are feelin' weak. On the plus side i think i'm loosing inches. 2 people have mentioned that i look a lil thinner. dunno but i do know i have too long of a way 2 go.

Todays selection
Thievery Corporation
Warning Shots

Lone Wolf...

I got all dressed up to go to the coffee ride this morning. i even drove there ready to ride but i was just not in a social mood. i haven't been all weekend long. So i just decided to tear outta there and go home. i took a nap and got up and went for a decent ride solo. I expected my average to be higher but i think all in all i did well.

Definately never judge a book by its cover. some guy was drafting me and i could see his shadow. i was going about 19mph then i turned around and to my surprise he was on a mountain bike with slicks on. so i turned on the speed. i jumped up to 27 and held it for about 1 min then i throttled back down to about 20mph. 2 minutes later there he was again. this time i just let him pass. then to my shock i saw he was on a schwinn mtn bike with toe clip pedals and a kick stand!!! YOU KIDDIN' ME!!! then he kicked up to about 21.5 mph and held it for at least 3 miles. I was too proud to draft him so i just stayed back about 100 feet. he occasionally looked back to see if i was there. that was how my ride started. after he pulled off to his car i slowed to about 17-18mph and stayed there during the flat parts of the ride. Just goes to show it's not the car but the engine that matters.

-jalepeno sausage roll dominator

Long Walk...

What was supposed to be a 2 hour ride and 30 minute run turned into a 2 mile ride 2 mile walk 13 mile ride. Why? because i got a flat. I had to walk back to the house wearing my cycling shoes and lets just those boots weren't made for walkin'. I have a major blister on the bottom of my foot that makes it rather uncomfortable to walk or ride now. Don't really feel like talking much tonight because i have been in bad mood for the last 2 days.

-braums brownie bottom sundae dominator

Where's Da Comments...

Where are you guys? Where's da luv? You guys still readin' or am i just sendin' out messages in bottle? Today is a rest day so enjoy todays selection.

Kanye West
Good Life

Race Day Schedule...

Yes, I did it again, another brick in the house of pain.

SWIM

1k (1000 meters) in 30 mins

RUN

2 miles in 30 mins

BIKE

Might do a night mtn. bike ride tomorrow depending how the legs feel. But definately this weekend will get 2 rides in between (fri,sat,sun)

Are the run/swim times impressive... NO. but we are shooting for a 7 hour marathon here people. I am a cyclist so that time and that average i want pretty high. That is why there is way more cycling time dedicated than the others. Besides you can ride for hours without pain or boredom but how long can you run? how long can you swim?

Ironman CDA Race Day Schedule
5:00 a.m. –Transition area opens, body marking begins
5:00 a.m. – 9:00 p.m. - Race Day Café open
6:30 a.m.-Transition area closes.
7:00 a.m. –Mass Start
8:00 a.m.-11:00 p.m.- Event Custom Merchandise open
9:20 a.m.-Swim Course Closes
1:30 p.m.-1st Lap of Bike Course must be completed
5:30 p.m.-2nd Lap of Bike Course Closes
Midnight- Race ends

BREAKDOWN

SWIM
I have to finish the swim 2.4 miles (3850meters) in 2 hours and 20 minutes. This is to scarily close to my in pool pace at this distance. so i might have to join a group if my times don't improve. they will if i keep swimming regularly... i think anyways...

BIKE
56 miles in 4 hours on the bike??? You kiddin me? I am not going to under estimate this but that pace is under 15 mph. I should be well above that average.

RUN
then i have from when i get off of the bike i am guessing 4pm at the latest (112 in 6:40) till midnight to finish the marathon.

I think with 2 months of intensive training i could barely make these cutoffs but since i am starting now and i am mentally focused now i feel I can make these cut offs with little problems. Either way I can't be TOO prepared so wish me luck.

-sauteed garlic spinach and roasted chicken dominator

Spin to Win...

I just got done spinning at the duck and my (reconstructed) knee is killin' me. I can hardly walk without limpin. It might be time for a rest day tomorrow but i will see and try to push it just a little.

I am shooting for a swim/run brick tomorrow. Not much to say tonight.

BIKE

Spin at the duck

RUN/SWIM

Hopefully I will get this done with a brick tomorrow.

DIET

Coming along.

Till next time

-roasted sirloin and steamed veggie dominator

Hittin' the BRICKS...

Let the BRICKS begin. Tonight i did a swim/run brick. Yes, i did say swim!!! Check the workout site and you'll see swim right there in baby blue. Followed by Red Run. (RED RUN, RED RUN) is NURDER backwards. Not a coincidence.

SWIM

800 meters in 24 minutes. starting to get motivated and maybe i won't join a masters group. I will put it off till next month. either way i have to find a group to go open water swimming with. Anybody have any open water groups they recommend?

RUN

1.7 miles in 25 minutes

BIKE

Tomorrow spin at the duck.

Not going to brick the spin class tomorrow i will do another brick on thursday. If i can get enough swimming in by doing bricks i won't have to join a masters group. I have to get in gear with the diet though. my girlfriend has been good at keeping me focused. i make breakfast a part of my day and i am starting to snack healthier and no more laps in fast food. Till tomorrow.

-chicken fried steak dominator ... i haven't had one in 2 months :'( ...

WTG Giants...

INSPIRATION

The Giants beating the unbeatable Patriots. The "PLAY" Eli pulling away from 2-3 defenders throwing a high pass to David Tyree and Tyree pinning the ball to his helmet with Rodney Harrison draped on his back.
ELI: Refusing to fall
TYREE: Refusing to drop the pass
The G-MEN beat the best, 4 division leaders, to win it all (tampa, dallas 13-3, green bay13-3,new england 18-0)
As a life long cowboys fan, today my inspiration comes from the new york football giants for being being "PERFECT" when it matters...THE PLAYOFFS!!!

Today is a rest day so enjoy today's selection "THE PLAY"

Super Bowl Ride...

Did it. I rode from my front door to Mad Duck 16.2 miles then from mad duck to downtown dallas. 30.6 miles for a total for 46.8 miles. So far i have riden every day in february. That streak will come to an end tomorrow. I am SERVERELY saddle sore (i'll save you the details) and my legs are totally burning. I have to get at least 2 runs in this week and i will try to get a swim in. i plan on doing the spin class on wednesday.

Oh how did i get back from downtown dallas? my baby girl calisa came to the rescue. Thanks babe. I don't know how i would have made it back otherwise. I didn't eat enough and i didn't have the legs with me today. After 3 straight days of riding dominator was done.

when i start doing bricks my i will be making better use of my workout time.

-grilled chik'n sammy dominator

Happy Groundhog's Day...

Secretly one of my favorite movies. Punxsutawney Phil the weather prediciting varmit.

I rode a little over 2 hours today on the griffen. I couldn't hold the tuck position which tells me i have to start riding the griffen more. It was a fun ride and the stats will be posted on the workout site a little later this evening.

Saddle sore BIG time. i will have to fight through it because tomorrow is the annual super bowl ride. The Super Bowl Ride is where riders from across the dallas fort worth metroplex converge on downtown dallas. It is a sight to behold. I like the fact we all rode there from as far away as fort worth. I will be riding from my house to mad duck then from mad duck to downtown dallas. Calisa will be picking me up from downtown so i don't have to ride back. its more so i can spend more time with her on superbowl sunday. GO GIANTS...i'm a h8r!!!

-boston market chopped salad dominator

Nite Rider...

Took the nite light out for a spin tonight. I don't know how far I rode but i was on the ybb. Riding river legacy at night is definately different. I saw a racoon and a bobcat out on the mtn. bike trail. They were just chillin' out there. i guess they are used to riders in their neighborhood. It was fun being out there. and that was my first night ride. I am positive there will be many more to come.

Well february is here and it's time to start Bricks and swimming. neither of which i enjoy but it's part of the job at this point. bricks are combo workouts, swim+run, ride+run, swim+ride. after next week i will sit down and come up with a real attack plan as far as when what will be on the calendar and when. I need to plan the whole month. if i dont i will never get my bricks and swimming and rest all tied together

a note on the diet. i started eating more salads and eating breakfast. I have to start snacking smarter. hope all is well with everyone.

-rotisserie chicken dominator