Biking – Razflections

September 1, 2014September 2, 2014

The Ironman First Timers List

The longer I wait at this point, the more I’ll forget. So I wanted to write down a hit list of all the things I learned throughout my process of training for an Ironman triathlon. This includes a list of things I learned in preparation for, and during, the event. It is ALL jumbled together. Good luck sorting it out.

My caveats:

1). My knowledge is limited. If you haven’t done an Ironman, I still might not have more knowledge than you. So go get your own info and test this stuff out. I am NOT an expert. I am an average dude who two years ago was 50 lbs overweight and had never even run a marathon. I completed Ironman Coeur d’Alene with VERY limited time to work out, and a VERY full time gig. I you’re debating whether you can do it, you probably can. The fat kid in me is cheering you on. I hope a few things in here I learned along the way help you out.

2. I have no idea from where I am puling this info at this point, b/c I read so much and asked questions of many along the way–and received great advice. So I am quite sure little of the below is original thought, it is stuff I either learned through personal experience, or more likely what I learned from others.

Here’s my list. In no particular order:

1. If you’re debating doing a triathlon, sign up and do it. Do not wait for some magical moment. Pick one reasonably far out, but not too far out. And just get going. Most shit doesn’t get done because people don’t ever really commit. The other reason shit doesn’t get done is that people commit and then fail to execute. So, it’s really this simple. 1. Commit. 2. Execute. Sorry, I really wish I could complicate it some more. But I can’t.

2. If you can get a coach, get one. (I didn’t). If not, be prepared to read, research, and do some trial and error. Learn what works with your body. Yes, my eyes rolled too when I hear people say that. But it’s true.

3. There are some great triathlon books, one I skimmed was something something triathlon something Bible. By someone. Or something like that. Just check out Amazon reviews and googling for great books. I did a ton of very rapid fire reading across the Inter-web, grabbed the stuff that made sense and passed on the rest.

4. Ditch some advice that doesn’t sit right along the way. If I’d listened to all the “experts”, I wouldn’t have made it through my training (got really sick w/ flu and couldn’t work out for three weeks about 12 weeks prior to IM, and several experts said if you miss more than a week of training altogether you should bail). Obviously, I didn’t listen to that portion of advice.

5. But generally heed advice of experts. I got way more good advice than bad. And ask a lot of IM’ers questions. Not just experts, even people that only did a few Ironman events–because sometimes their learnings and advice was markedly different, and in some ways equally as helpful, as the “experts.”

6. Nutrition is super killer key on race day. Begin prepping for this using your long training day and mimic what you’ll eat on race day–from when you wake up until the end of the day. Start this months prior to your Ironman.

7. My typical “long training” Saturday food consisted of: egg-banana-yam-baked-stuff (more below) around 5am…Getting your early calories in on IM day is CRITICAL, b/c when you’re out you’re largely out. Body can only process about 300 calories (incoming) an hour on the bike, and about 100 kCals (incoming) on the run. And that day you’re going to burn about 15-20k calories. So you’d better have a lot stored up. But don’t also overeat, esp prior to the swim. That can suck.

8. My Ironman breakfast thingy is this recipe: one can coconut milk, 12 eggs, 3 bananas, 1-2 (already baked) garnet yams, honey to taste + some splenda, and 1/2 cup to 1 cup coconut flakes all blended together and then baked into a loaf, meh 375-ish for 60-mins ish? It’s a great loading dose of protein, carbs, and fats. Super high calorie. NOTE, I didn’t eat ALL of this on training day. I’d make a loaf of it for the week and eat slices in the morning. I love this recipe. I might not have all the measurements right above, I pretty much just eyeball things and adjust to taste/consistency. You can opt out of the yams and it’s still great, but I like garnet yams.

9. Carbo-Pro + Cytomax were beverage staples of mine on the long bike ride (supplements to my water bottles). Other items: Honey Stinger waffles (not Paleo), dried fruit, almond butter and jelly sandwich on gluten-free bread (one before and midpoint on ride), bananas, and bonk breakers are the single best source of kCals I found for the bike.

10. Get a bento box for your bike. I didn’t even know what this WAS or that they even EXISTED up until 12 days before my Ironman. I learned it from a local expert (who REALLY IS an expert and amazing Ironman competitor).

11. Get fitted for your bike. It should be less than $100. Do this before you do all your training, or a lot of it. Do it even if you’re a month out. But don’t wait until you’re a month out.

12. Learn fundamentals and form for all three sports, particularly swimming. Join a Masters Swim program, but much better than that is to take a Total Immersion course. I would NEVER have finished the 2.4 mile swim without Total Immersion. Game changer for me. Two beat kick. If you don’t know what this is, it will CHANGE YOUR SWIM dramatically. And for the better. Google it.

12.5. (yes, I just did a 12.5) Join an Ironman Facebook group. Ideally, there is a group of people in a closed forum on Facebook for the event you’re participating in. I made some virtual friends that have turned into enduring ones, and learned a TON of great stuff along the way. And it was encouraging.

13. Check out Chi Running, 26.2 is a long time on your legs–esp after being in the water and bike for 8-12 hours (for us slow ones). It’s the training that wears your body out–so focus on form, and it’ll serve you on the day of the big event too.

14. The hardest part really isn’t finishing the Ironman, it’s finishing the consistent training required to get you to a level of fitness to do an Ironman. Yeah, the Ironman is a long day. And I am NOT at all undermining how hard it is to finish, there are probably a lot of Ironman finishers who would be pissed to think I’m suggesting otherwise. But, the Ironman is just one day. And it’s backed up, largely, by your training. Yes, IM day is a hard day. And amazing. And cathartic. But months of training are really what carry you. Though there’s a fair amount of mental mojo required on IM day too.

15. Create a checklist for Ironman day, and start working on it and putting stuff together a solid month out. You do NOT want to show up to your destination and have to figure stuff out or buy more things. I found checklists online. Look at a few of them then create your own or use one that looks solid. On that checklist, you should add one thing that will not be on any other checklists: do not get Gorilla Glue on your front brakes the night before Ironman (yeah, that happened).

16. If your IM swim is in cold water, you REALLY SHOULD do some cold water swimming beforehand. Your CNS, when cold water hits your forehead, will start to go into a state of shock. It’s very difficult to pull yourself out of this, your heart rate rises and you naturally start hyperventilating…this happened to me the 1st time I swam in the SF Bay (my first open water swim ever, four weeks prior to the IM). The temperature, open murky water, waves, along with a vigorous swim just creates a tough environment. I assumed this would happen to me, because I’d read about it. But I also believed that I would be able to talk myself through it. Which proved difficult to do. The only way I got adjusted was to get my body used to cold water swimming through frequency, and eventually my body got used to it. Plus, training in 52-55 degree murky SF saltwater was WAY tougher than a 62 degree lake swim (though the swim was in rough waters that day, wasn’t prepped for that).

17. Paleo. I’m a huge fan of Paleo. When I’m on the Paleo wagon, I feel as strong as a….Caveman (see what I did there?). But you’ll have to supplement, you need SOME carbs. I added white rice and white potatoes to my diet, and garnet yams–I eat those with almond butter all the time. And Taro bubble tea…because, well, Taro is a root, and somehow this is in someway tied to Paleo. And I love it. There, I said it. I love bubble tea.

Also–get your body fat down. Not too low, you need enough storage of kCals. But anything in excess is a serious penalty for your time, joints, etc. I was at about 9% body fat, maybe 9.5% on Ironman day, which was fine. In retrospect I wish I’d worked harder to drive down to about 7-8%, but I got as close as I could.

18. Do a triathlon or two before your Ironman. For me, the Ironman was my first ever triathlon. This is not the best idea, but apparently I am full of “not the best idea” ideas, and this was the way I wanted to do it.

19. Schedule everything. And I mean everything. And I got off schedule, of course. But having a schedule ensured I was more on than off. And kept me focused. When I got off schedule I simply revised my schedule. And I did nothing social for most of my training. I worked. A lot. I worked out. Some. I slept. Some.

20. Quit drinking. Yes, really. You don’t have to. But I felt like I ran a lot cleaner free of alcohol, and a big part of my training focus was maximization of efficiency. Drinking is overrated anyways.

21. When doing swim training, watch some Mandy McDougal videos on YouTube. Especially the one on breathing. You actually WANT to keep some air in your lungs, it’s what keeps you buoyant.

22. Wear two caps if you’re swimming in cold water. Ideally a neoprene one underneath your other cap.

23. Don’t add anything new 2-3 weeks prior to your IM. NOTHING. No new shoes, cap, wetsuit, bike, socks. Nada.

24. Get your bricks in, one a week. I don’t think you need to do more.

25. You can’t win on the swim. But you can lose on it. Make sure you get enough yardage in so that you can finish the swim comfortably.

26. BUT, after you’ve trained enough on the swim to know you can finish comfortably, spend as much time as you can on your bike. That bike is one long ass ride. Speaking of asses, yours will be in some serious pain at the end of the ride.

People asked me “so what’s it like to be starting a MARATHON after swimming 2.4 miles and biking 112 miles?” You know what the honest answer is? Ummmm, flipping AWESOME. Yeah. Awesome. To be able to run–even if you have to run a marathon–after being on a bike generating this condition called “raw butt” for 6-10 hours is simply unbeatable. After 112 on the bike, you will be THAT PSYCHED to be starting your run.

Not because you love running. But because at that point, you hate biking. Hate.

27. Supplement long rides with spin classes. I went to spin once or twice a week. And I did one long ride on weekends. That was the extent of my biking prep for most part. Could never get out of work in time to do a decent road ride during week. And I never did enough biking. This was my weakness.

28. Be prepared to wake early. I did a lot of my workouts from 5:00-7:00am. Did I mention you’ll have no personal life during your training time?

29. Pack a fresh change of clothes in your Bike to Run transition bag. Remember, I told you this list was going to be a combination of training tips AND in-race tips, and it’s totally mashed together? Sorry.

30. Use salt tabs on the bike ride, the ones without caffeine. Caffeine has a useful life of only about 4-6 hours. For energy and recovery I used a product I love called LifeShotz (note, I am one of their Advisors…also note, I do not care whether you use it or not).

31. Drop the glow sticks at the finish if you’re finishing at night on IM day, it’ll mess up your picture. 🙂

32. Start slow on race day. It is easy to burn through your glycogen fast and early. It’s a super long day, save it.

33. However, if you get to be a decent swimmer, do not start too slow. I thought it would be better for me to try to pace with the 1:15-1:30 group for the swim. Huge mistake. Because I am a bad swimmer? No. Because you will be situated with 1,000 other bad swimmers. Plus yourself. I could’ve swam a 1:10 pace, I should’ve swam with the 1:00-1:15 crowd. The 1:15-1:30 swimming crowd is like a bar fight at an irish pub.

34. Hydrate enough. But don’t over hydrate. But hydrate enough. 🙂

35. Yeah, it’s okay to pee in your wetsuit. When it is cold out, it also feels good. #truth

36. They also say it’s okay to pee on your bike. In my mind, this is only okay if you are attempting to do a sub-12 Ironman. #thatisalsomytruth There is something wrong about someone who is biking very slowly on the Ironman, to simply take a leak on said bike to save 30-seconds from stopping.

37. You can pee on the run in your shorts. But same applies above. Though, I will say that for my first marathon ever I missed a sub 4 by 33 seconds due to a last min bathroom stop. I still wish I’d peed in my shorts. But I can’t quite get the hang of this, plus I’m too vain.

38. Don’t overtrain. Seriously, two weeks out start tapering. And if you overtrain to point of injury then you’re in trouble. So train. Hard. Don’t overtrain. #seriouslydonotovertrain

39. CrossFit. I did this 2-3x/week as part of my training. I’m a fan. Not everybody is, but it’s changed my life. If you do CrossFit, though, do lighter weights and higher reps. And stop CrossFitting 1-2 weeks prior to your event, or if you go within days of the event use REALLY light weights and do not push yourself to the max.

40. Bodyglide for the wetsuit where you will chafe. If you forget body glide, you will pay the price around your neck that week.

41. Take a dramamine before your long swims, do it race day too.

42. Know how to change your bike tire. And make sure you carry at least two spares on race day, and one in your half way bag.

43. You need a day of rest. Pick a day and take it. Mine was a “floating” rest day during week. Not the best thing to do, but I needed to do it that way out of necessity. Better to pick a Monday and rest that day after a hard training weekend, or only do light active recovery stuff.

44. Get enough sleep. Nutrition and sleep are really vital throughout this entire process. You are taxing your body to high levels, you need to get reasonable sleep.

45. GU w/ amino’s for the run…I carry five with me for a marathon, one before it starts then one every 45-mins thereafter. And I alternate water and Gatorade at each of the stops.

46. On the bike, use higher gears and maintain a high cadence–about 90 RPM. Lower gears burn your leg muscles faster.

47. You will likely feel really bad during the Ironman. Expect this. And keep going. Or pull over to regroup. Just don’t stop permanently.

48. Did I mention yet that nutrition on race day is super critical? I wrote out my meal plan for training days and IM days MONTHS before the event.

49. Incorporate a protein drink into your daily workout life…I generally used whey at least once a day after tough workouts (SFH and GNC brands), but I also used a LifeShotz product called LS Vibe for recovery and overnight muscle repair.

50. During your Ironman, thank people. And say hi. I must’ve talked to 50 people during the event, and said hi to 500. Especially the volunteers. It motivated me, but also keep in mind these volunteers are just that–so extend some authentic appreciation. They’re giving up their entire day (plus days prep beforehand) so you can have your day. Thank them. I was really inspired by all the people there.

51. Carry ibuprofen. At mile 15 on the run, you will wish it were T3. Or even morphine. But, ibuprofen will do if you find yourself in a jam.

52. Remember, swimming is largely technique. Learn technique first, then you can limit your swim sessions. And focus on the bike.

53. Bank time on the bike (intentionally repeating myself). Get an indoor trainer to use if needed. The swim you can nail with good technique and limited hours in the pool. Biking time and performance and training also translates and carries over to the run. Running doesn’t help nearly as much with the bike. So if in doubt, train the bike.

54. Do a few Century rides prior to your IM. Note, I didn’t. The most I did in advance were a few 80-90 milers. If I had the time, and could do it again, I’d do about five 120 mile rides prior to the event. But if you can’t log that kind of time, no sweat. You’ll be fine. At least one Century would benefit you. There’s a big difference between miles 90 and 112.

55. Don’t get sick in training (again, sleep). DEFINITELY do whatever you can to avoid getting sick the week of your Ironman. I drank copious amount of elderberry syrup the week before the Couer d’Alene Ironman. And I stayed away from anyone that looked anything short of super healthy.

56. You’re going to hate it.

57. You’re going to love it.

58. Once you finish, you won’t be the same.

Enjoy the journey.

~Raz

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June 8, 2014June 9, 2014

Are the Gains All Gone?

In the past couple of years I’ve finally started to get in better shape. On a body fat basis, I went from ~30% to ~10%, and of course the changes eclipsed the scale and extended to CrossFit workouts, running, and have included more recently some biking and swimming.

And for this entire time, it’s been easy NOT to see the ceiling. Because I was in such bad shape at my starting point two years ago, it just felt like making gains would be easily attainable for an indefinite period of time. I mean, I KNEW in my mind that my physical potential at 22 was still beyond what it would be at 42 (though, my goal is still to be in better shape at 42 than I was at peak at 22, though if I can that won’t say much for how well I tapped out my physical potential when I was younger).

When you’re SO FAR away from your ceiling it’s both kind of discouraging (“I’m THIS out of shape?!?!?!?”) and also really motivating (“If I can keep making gains like this I can become Superman!!!”).

But this week I saw and felt the ceiling after a few workouts this weekend (which happened to be some of my best workouts of the year over the past two days).

And I hated seeing the ceiling.

Particularly frustrating because I am still so far away from being in really good shape, but this afternoon after I was driving home from my swim/run (pictures of the most epic day ever to workout in the Bay are below from today’s excursion) I realized that I was staring the ceiling right in my face–and it happened way earlier than expected, and I still feel like I’m so far away from where I wanted to be at this point. It’s the ceiling that said things like “You’ll never be able to do >insert your dream of choice here<.”

So I’m going to change it.

I haven’t figured it out yet, and I know I can’t cheat human physiology–but there must be a pretty good way of bending it.

What I’ve learned in the last few years is that so much of fitness and wellness is pretty specific to the individual. So I don’t listen to any one particular scribe, however, I’ve not tried to recreate too much either. I’ve taken a few solid perspectives without trying to recreate the wheel, applied it relentlessly, and it got me to a certain point at the end of year one.

Then, for year two, I made modifications, did more reading, metric’d more stuff with my body, and made adjustments. But mostly oriented around a few common theories from a few particular individuals in the fitness space–and I did this with limited reading, research, and study; I just worked on applying, applying, and applying.

Now I have to break it.

(though not until August)

For someone that doesn’t know a whole heck of a lot about fitness, nutrition, CrossFit, human anatomy and physiology, it’s probably a bit risky for me to be willing to walk away the very stuff that’s gotten me to where I am, which isn’t amazing but it’s a huge improvement. But if I want to really make bigger gains, then I think it’s riskier for me to stay where I am and just keep trudging along–though trudging is precisely what got me to where I am today, and I knew that would be the case which is why I subscribed to it: a few simple philosophies and relentless execution.

But continual trudging is why, in the business world, so many CEO’s (and Exec’s and employees for that matter) fail to be successful in different business cycles. Meaning, even some of the most successful CEO’s can only run through one or two parts of the business cycles (pre-start up, or 0-10M or 50-100M or 500M+, etc). Sometimes I think that’s a limitation of breadth of skills (and there’s something totally legit to be said for very deep skills in one of those particular cycles), but I think that also in many cases the stuff that gets you to where you are is the very stuff that keeps you from where you want to go next, and it’s really hard to break free of that thinking.

My strategy is to comb through as much stuff as I possibly can, measure as much as is reasonable, trial/error with how I feel and perform, and try to really figure this out at the next level, and to do this with as little time applied possible. I’ve got a pretty busy life outside fitness, but this is an important part of my life and I have some serious progress I’d like to make over the next few years.

The best part? It’s on me and nobody else to do it.

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February 2, 2014February 3, 2014

Five Fitness Hacks to Lose 50 Pounds

It’s the Super Bowl Sunday. Woooohoooo! So as a result nobody is going to read this, but it’s a-okay! I have to post when I have time, and right now I have thirty minutes before my scheduled run (more on the schedule thing later). *Also, I have no idea if these hacks will help you lose 50 pounds. I just needed a catchy headline. Also, there are six hacks listed, not five. But I wanted to have the first two words start with an ‘F’. #worstheadlineever

But, seriously, this is some of the stuff that helped me get in better shape over the past two years. And, well, I did lose about 50 pounds too. Though I’m still not brave enough to post before/after pictures yet.

Maybe someone will find this helpful after the nachos, Thin Mints (it’s Girl Scout cookie season!) and beer (not in that order, please! Thin Mints first, always the Thin Mints first people).

Over the last few years, I have become pretty fanatical about creating and living in a fitness regimen. It’s how I get my stuff to work for me; I’ve also fallen off the wagon more than a few times as well, so I’ve learned what helps keep me tracking and on-plan. Here are a few things that have helped me move closer towards my fitness goals, and perhaps there’s something in here that might help you as well.

1. Set quarterly goals, and tie it to metrics that you can use to evaluate your progress: I use body fat testing quarterly to monitor my progress to a targeted percentage, and then usually throw in some particular running event. I calendar it at least 90-days out for the BF testing. For my runs, I usually plan these out for the next year–so I’ve everything lined up for all of 2014.

Doubt it? My next body fat test is scheduled for Sunday, February 23d at 11:30am. I booked it two months ago, and I do this every 90-days. It’s the only way I can really track my progress. Though I use a pinch test and visual on vascularity (which I have little of, unfortunately, but enough to know how I’m doing) to track my progress week to week. I step on a scale daily, but more out of habit and care far less about the weight and much more about the percent of body fat.

2. Schedule your ~~shit~~ stuff: in my experience, you have to do this. Otherwise it will almost ALWAYS get bumped. And for optimal adherence, it’s likely you have to do it in the morning. Two years ago I started by working out 3x/week, and that wasn’t easy–time, discipline, and fitness wise. Now, I probably workout 6-8x/week, and I schedule it pretty rigorously. Honor your fitness schedule, it’s not too much to give yourself. A one hour workout is 4% of your day. It will make you more effective, and generally speaking for every hour you workout you get two hours of your life back. I read that on google somewhere, so it must be true. And it just sounds about right.

Yes, there will always be something that seems to conflict with your workout–including your mood. Tough, gotta move past it (this is what I tell myself all the time). Every Sunday I sit down and plan my professional and personal week; on the fitness side, the CrossFit workouts are easy to schedule–every M/W/F early in the AM. But then I often schedule my running/biking/swimming in during the other four days, depending on whether I’m traveling or what my schedule is like. And if my schedule changes mid-week, then I revise to ensure I get the fitness stuff in.

I used to just try to let my fitness happen when time allowed. That didn’t work so well. So now I schedule it. Someone is invariably saying to themselves, “Man, I don’t have time…I just don’t have time.” I said that for years. Yeah, you do have time. Some weeks I easily cover 80+ hours a week (this is not every week, but never is there a 40-hour week either), and I could still use the time excuse to justify missing workouts. You have to make the time, and you have to give up something else to get the time. This is why I don’t watch TV. I didn’t even know the San Francisco 49’ers were in the playoffs until 48-hours before their last game. How is that possible? If I care about something I’m going to make it happen. If I don’t care about something, then I’m not even going to give it ten minutes of distraction. Staying up on football each week is a distraction from the things I care about getting done, professionally and personally.

Ultimately, controlling the schedule is the primary reason why I force myself to do the majority of my workouts in the AM–it’s easier to control your schedule before the day gets in full swing. Incidentally, I am not a morning person. I’d far rather crank my life out until 2 or 3am–I actually think I get into the zone between midnight and 3am. But, alas, I am not a screenwriter and so I have to adjust.

Here is what I have found about being an early riser: it often sucks waking up at 4:30-5:30am daily (but I usually sleep in until about 6:30am or 7am on the weekends). Especially if you just went to bed a few hours earlier.

However, it sucks far more to be fat and out of shape. So I finally chose the former. Plus, your body adjusts. After doing this for nearly a year I hardly need an alarm.

3. Meal Prep: meal prep is the Ford Model T equivalent to fitness. Trying to cook or prepare each meal when it’s time to do so is sooooo inefficient. So if you have the time to do this, great. And, I LOVE cooking. So while I’m totally stoked and find it mildly therapeutic to be in the kitchen cooking whilst listening to Johnny Cash, that time is taken from somewhere else. So I leave cooking to when I have time to enjoy it, and want something other than a pre-prepped meal.

Enter the Model T of preparing food efficiently. You have to automate it. Every Sunday I spend about 90-minutes in the kitchen, and I do all my meal prep for the week. I have 4-5 things that I cook each week, they’re total staples. I’ll crank it all out, put it away in individual containers, and that’s most of my food for the week. In the next week or two I’ll do a post on my 4-5 staple meals and my go-to fast meals or nutrition hacks that work for me. But this isn’t rocket science either. I found most of my meals from reading what other people do for their meal prep, and just picked what works best for me.

Meal prep isn’t only more efficient, but by having something healthy prepared and ready to go will help when you’re just spent and need kCals, and it’s easy to grab for something you shouldn’t which a prepared meal will help avoid. Plus, I try to keep anything unhealthy out of the kitchen–too tempting otherwise.

4. Alcohol: kill it. Why? It’s just inefficient and full of empty calories. Plus alcohol makes me sleepy. And quite hilarious. However, given that I’m already one of the funniest people I know, it’s better that I keep the competition even so the rest of you stand a fighting chance. 😉

Plus my body just runs cleaner when I’m off alcohol (right now, somewhere in Florida there is a woman named Carol who is doing backflips reading this #4 item…Yes mom, I knew you would be happy about this!). I took a month hiatus altogether from drinking recently and felt great. I love beer as much as the next truck driver (this is totally an inside family joke, but I can’t resist), and I’ve decided to pretty much stay off alcohol for the foreseeable future and leave it only for rare occurrences.

By the way, if someone told me to do this a year ago I would’ve never considered it. So all this stuff didn’t happen to me at once, like most things it takes time to dial in what works for you vs. others, and how far in you want to go.

5. HIIT training (or find your workout thing): Check it out, High Intensity Impact Training. Google it, basically short workout bursts. But the key is to find some form of serious physical activity that works for you. What I love might not be your thing, but the thing each of us have to do is figure out what our thing is.

So whether it’s running, CrossFitting, weight lifting, power walking, yoga, whatever, you’ve gotta find your thing. But one element that has really helped me is finding something with a class or group that has a schedule and offers me some accountability.

It’s one of the (many) great things about CrossFit and why I love it so much. While I want to go to my classes, I also feel somewhat obligated. Though that’s not the same mindset I have with my other workouts, especially running.

You know how some people like to get ready to go out for the night and they want the bathroom and bedroom to themselves, it’s like their “me” time? They don’t want any intrusions or fighting over the sink?

That’s like me with running.

If we run together, I must really really like you. Or feel highly obligated. 🙂

6. Cheat Meals: I try eat clean for nearly every meal (again, I fall off the wagon too), and some of you know that I’m a huge fan of the Paleo diet (meal plan, way of eating, lifestyle, however it’s supposed to be referred to). But I also let myself have two to three cheat meals a week. Some people think this is a lousy strategy and philosophically horrible, and that your eating style should be satisfying and healthful so that you shouldn’t have to eat a cheat meal. I have heard this from more than a few.

To which I offer this reply: please shut your pie hole while I finish my cupcake.

When I have a cheat meal I don’t all out binge until I’m nearly throwing up (okay, so that happened ONCE), but I’ll eat pizza…or possibly consume Dr. Pepper…or have a cupcake. Or cupcakes. Plural. Look, I get the perspective that one should have satisfying food that doesn’t necessitate a binge. Fundamentally, I agree. But on occasion, if one really digs it, then one should also have pizza and fried food, too. And the last time I tried incorporating those into my regular eating regimen I got really fat.

So I’m a fan of the cheat meal. Huge fan. On occasion, just not regularly. Total deprivation with food you crave isn’t good. But regular discipline with moments of deviating is fine, in my opinion. Of course, for others a momentary lapse causes the wheels to come off. You just have to figure out where you are in the spectrum.

There it is, some of the basics of what has helped me lose weight and get more fit over the past few years. There’s a few other things that have helped me along the way, particularly on the nutrition piece so I’m going to post some of those over the next few days–or week.

Happy Super Bowl Sunday!

Go Broncos.

Go Seahawks.

(clearly, I’m agnostic on the outcome of this game–but at least I know who is playing)

~Raz

No doubts, take Lasix only as prescribed by your doctor. Levitra is one of the best-known medications of all period. What is the most significant information you must study about levitra vs cialis? Most doctors say the effectiveness of Levitra is well documented. Absolutely, a sexual problem refers to a problem during any phase of the sexual response cycle that prevents the individual from experiencing satisfaction from the sexual life. Whilst sex is not vital for good heartiness, it�s doubtless important for anyone. Why it happen? What kinds of professionals treat sexual diseases in men? A common class of antidepressants, which include Zoloft � can kill the mood in bedroom.

July 4, 2013July 6, 2013

My Most Epic Bike Ride Ever

Sometimes I write stories with an intentional point. Other times I just write. Today falls into the latter category.

41 out of my last 50 days were spent traveling. When I got home two days ago, I PROMISED the kiddos I’d watch the fireworks with them last night. And I’ve missed a lot of events in my years of being a dad. So I wasn’t going to miss this one.

Last night we arrive at a neighborhood cookout at 6pm, where we were to view the fireworks later that evening. At 8pm I drove home to jump on a conference call with China (yes, I had a call with whole country). It was supposed to end at 8:45pm, plenty of time for me to get back for the 9:30pm fireworks display. Of course, the call went long and at 9:10 I’m hustling out the door to make it as promised.

As I got closer my destination, all the roads to my final venue are blocked off and street parking was non-existant. I circled around to head back towards our house, and by the time I found roadside parking I was about a mile away from my destination. So I headed back home for plan B.

And here begins the story of my most epic bike ride ever.

Since it was then past 9:15, my best option was to run inside and jump on my road bike–dress shoes and all. But it had two time-flattened tires so after a minute of energetic use of the air pump I was back to 115 PSI and at 9:20 ran out the door, threw my bike on the ground and hit the road. My last thought to myself as I ran out the door was “Should I grab a helmet?” But I didn’t, rationalizing that I’ve never laid down a road bike or a motorcycle, it’ was only a mile away, nobody was on the road, oh and up to six weeks ago I’d been training for a half-Ironman so clearly I was an expert biker (insert sarcasm).

What could go wrong?

About a quarter of a mile away from my house I was cycling around 20MPH and suddenly heard a pop–I get a flat–then suddenly caught the rim on the asphalt, fork the handlebars, and flew over the bike headfirst. As I was in the air, I actually think I laughed. Yes, right in the face of danger. And then, after I landed and rolled around a few times, my laughter changed to moderately expressive commentary. I moved my arms and legs to make sure it all still worked, felt my head to see if it was still in one piece, then picked up my bike with mangled handlebars and a seriously bent front rim and started running back to the house. I then noticed my right arm burning with thick liquid dripping down it. Yahoo! A battlescar! I reach for my iPhone to use the light to see how bad it was

No iPhone. I run back to the spot of my accident,and found it in the middle of the road. Shattered. Grabbed the iPhone in my left hand, with the bike still in my right, and at that point I’m pretty much in a dead on sprint back to the house because it was then 9:25. I had five minutes left to make it!

Debated between taking Erica’s bike (plan C) or throwing on running shoes (plan D), I opt for the former. As I leave I noticed her bike, too, had time-flattened tires. About 9:29pm I’m out the door with a minute to go. Since it was pitch dark and eerily quiet, I had assumed nobody was around–until I heard our neighbor yell across the street “Hey partner, looks like you really wanna see those fireworks!” He must’ve been pretty amused. Perhaps even frightened.

At 9:32 I made it back to our venue looking like a hot mess. But I arrived within the first few bursts of red, white, and blue explosions in the sky, in time to grab the kiddos, grab a seat on the asphalt (intentionally this time), and proceeded to watch an awesome show with RoZo. Once they knew everything was okay, the girls got a kick out of the story at the end of the night–though they kept asking me “Dad, are you SURE you’re okay?” 🙂 Though waking up this morning quite sore all over my body, and several Benjamin’s poorer, it was worth the excitement.

And that, my friends, is the story of my most Epic bike ride ever.

~Raz

No doubts, take Lasix only as prescribed by your doctor. Levitra is one of the best-known medications of all time. What is the most significant information you must study about levitra vs cialis? Most doctors say the effectiveness of Levitra is well documented. Absolutely, a sexual problem refers to a problem during any phase of the sexual response cycle that prevents the individual from experiencing satisfaction from the sexual life. Whilst sex is not vital for good health, it�s doubtless great for anyone. Why it happen? What kinds of professionals treat sexual diseases in men? A common class of antidepressants, which include Zoloft � can kill the mood in bedroom.