Update :)

1h 12m 2750.00 yards 02m 37s /100 yards

Masters Drills

So I saw a doctor/friend yesterday about my nutrition, training, and frustrations with weight. One of his emphases is wellness and natural eating. He was very concerned about the amount of processed food in my diet. As such he has recommended (and I am going to follow through with) a diet that fasts from these things. I will do a protein shake for breakfast, 2 snacks, lunch (.5 lb protein, .5 lb cooked veggies), 2 snacks, dinner (.5 lb protein, .5 lb cooked veggies), and one more snack. My snacks can be as many raw fruits and vegetables as I desire. He calls it (knowing my background well) "From God's Hands to your mouth." I am quitting Diet Cokes cold turkey (I have at least a pack a day habit on those bad boys). I am interested in seeing how a modified, raw and healthy diet helps me body. I am hoping that my organs respond well to not having to process so many sugars and preservatives.

Massive update!

I have been posting on BT more frequently and neglecting this log. I am going to copy and paste over some old workouts so you won't think I have fallen off the rocker. And I will try to do a better job of double-posting.

April's totals:
Bike:	7h 49m 38s - 39.77 Mi
Run:	5h 31m 06s - 21.82 Mi
Swim:	6h 51m 03s - 15075 Yd
Hiking:	1h 00m

56m 56s 14.56 miles 15.34 Mi/hr

Avg HR: 144 Max HR: 189

Trying out and setting up the new clipon aerobars. Bear with me - still learning.

Dr. God - Thank you for making rain on the one morning that I had to do my long ride. Very cute. Nice chuckle had by all. Now stop it. Thank You. Sincerely, RBD

Calories: 2908 From fat: 495 (37.89g, 17.02%) Carbs: 1510.94 (260.25g, 51.96%) Protein: 902.06 (155.37g, 31.02%)

Sun, May 17 2009

Grrr...family life worked out that I dropped two days of training. But I did get aerobars put on my roadbike yesterday! Had a storytelling last night that captured my attention the rest of today though. About to head over to church. Pretty sure my committee meeting before worship will put me in a sour mood... Hope to update with a fantastic story of awesomeness later!

Calories: 2894 From fat: 1221.72 (113.2g, 42.22%) Carbs: 1347.09 (280.85g, 46.55%) Protein: 325.19 (67.8g, 11.24%)

Sat, May 16 2009

20m 950.00 yards 02m 07s /100 yards

Calories: 3808 From fat: 1319.17 (146.43g, 34.64%) Carbs: 2001.74 (499.96g, 52.57%) Protein: 487.1 (121.66g, 12.79%)

Fri, May 15 2009

Thinking about taking today as a rest day. May try and squeeze my run, but need to see how the day plays out. Church work is particularly stressful today.

Calories: 3751 From fat: 1489.7 (54.37g, 39.71%) Carbs: 1606.01 (131.89g, 42.82%) Protein: 655.29 (53.82g, 17.47%)

Thu, May 14 2009 Training - Nutrition - Blog - Copy/Move/Delete Inspire me [1]

	1h 41m 17s 24.18 miles 14.32 Mi/hr	Avg HR: 153 Max HR: 182
6:30 AM Bu to SM 1st Climb: 1056 feet

Had a good 24 hours Saw Star Trek in IMAX last night. As a part of the trip to that I drove and met my wife at her work in Santa Monica. I decided to leave my car there and get up and ride over to pick it up this morning. It was a great way to start the day

Calories: 2619 From fat: 649.18 (55.86g, 24.79%) Carbs: 1575.3 (304.96g, 60.15%) Protein: 394.52 (76.38g, 15.06%)

Wed, May 13 2009

	43m 3.35 miles 12m 50s/Mi
3:45 PM

Good run, glad I did it. Was not in the mood. Going to switch some training days around to accommodate my wife's schedule. Tired, sore, dealing with family, work, and world stress. Think I need a vacation...

Calories: 1560 From fat: 444.01 (43.5g, 28.46%) Carbs: 743.99 (164g, 47.69%) Protein: 372 (82g, 23.85%)

Tue, May 12 2009

37m 49s 9.89 miles 15.69 Mi/hr

Avg HR: 159 Max HR: 180

Hills out

07m 27s 0.71 miles 10m 29s/Mi

26m 47s 1100.00 yards -----

masters class

Up for swimming. Feel bloated for some reason...had chinese yesterday (what was brought to youth group) - that might have something to do with it. Today is a little off for me. I am taking Maddie mid-morning to a doctor's appointment to get her cast off. I am also waiting to hear about my grandmother's test results. These are the "how long do we have" kind... 7:15: DANG IT DANG IT DANG IT!!! Went to Masters Class and got into my pull set. All of a sudden there is a sharp pain in my left shoulder. Tried swimming without the paddles and there is still a dull pain when I am pulling on that side. I think I have been cheating on my breaths on my right side, pushing up with that side, rather than keeping my shoulder flat.... grrr so mad, so disappointed... 2:10 - So feeling better about today - hoping the shoulder holds up. Having my chiro look at it tonight. My 6 yo daughter got her cast off today so she is heaven now that her foot is FREE!

Calories: 3119 From fat: 1141.85 (90.88g, 36.61%) Carbs: 1523.34 (272.79g, 48.84%) Protein: 453.81 (81.26g, 14.55%)

Mon, May 11 2009

	50m 57s 4.19 miles 12m 10s/Mi
Home to loop Climb: 256 feet

It's Monday. I am "up." Ready to hit the reset button for this week after the bumps of this last weekend. Out the door for a run.

Calories: 2786 From fat: 1157.82 (80.15g, 41.56%) Carbs: 1235.58 (192.45g, 44.35%) Protein: 392.6 (61.15g, 14.09%)

Sun, May 10 2009

Sunday Morning. Happy Mother's Day all. This weekend was rough! Included: a visit from my mom, a sick son, a car accident, a car rental, staffing an outdoor event from 9-4:30 including 4.5 hours straight of standing on a street to direct parking... Now I am trying to compose myself to get to church and do worship this morning...

Calories: 2780 From fat: 433.42 (16.5g, 15.59%) Carbs: 2031.37 (174g, 73.07%) Protein: 315.21 (27g, 11.34%)

Thu, May 7 2009

Wt. 304.4

43m 45s 1800.00 yards 02m 26s /100 yards

Masters drills - IM and kicks

5:45 Up for my swim and out the door!

Calories: 2416 From fat: 634.17 (57.07g, 26.25%) Carbs: 1350.1 (273.35g, 55.88%) Protein: 431.73 (87.41g, 17.87%)

Wed, May 6 2009

	1h 36m 59s 17.86 miles 11.05 Mi/hr
Culver Palms Climb: 344 feet

Not bad - stop and go for a long section with stop signs, would use something other than Grand to head north next time.

Up with my son. Have a meeting in LA today. Taking bike for ride 8:44 am Terrible breakfast...gah. Why do I put myself in these situations. Tightening up for the day and cranking out at least an hour on the bike. 5:00 - So new to the whole calorie counting thing. I had no idea how many cals were in Pad Thai noodles...oh well lesson learned. I had the sandwich after my ride feeling famished...not perfect, but I have made worse choices in my life. Will do a smart ones or shake later for dinner, finish out the day lean.

Calories: 3342 From fat: 775.96 (85.17g, 23.22%) Carbs: 2047.29 (505.62g, 61.26%) Protein: 518.75 (128.12g, 15.52%)

Tue, May 5 2009

55m 41s 11.15 miles 12.01 Mi/hr

Avg HR: 156 Max HR: 181

Nice long climbs throughout on two loops.

5:45: Up in time for Masters' Swim, but so is my 3 year old...dang it - no pool for me this morning... 3:30 Got through Staff meeting Then did a lunch with friends. Going to work with the after-school kids this afternoon before Healing Service tonight. Pleased to have gotten a ride in. Through the bike on the back of the car and then went out after lunch since I was on the other side of town

Calories: 3399 From fat: 1376.43 (154.26g, 40.5%) Carbs: 1247.37 (314.54g, 36.7%) Protein: 775.2 (195.48g, 22.81%)

Mon, May 4 2009

Wt. 307.4 Sleep: 2 Stress: 4 Hours slept: 6.50

1h 22m 16s 5.50 miles 14m 58s/Mi

Avg HR: 146 Max HR: 170

Long slow beach run

Notes: Stomach 50 in

Monday is in the books. I enjoyed my long run. I have a vision for improving my running strength and split times. I walked for a bit at about the 55 min mark, but felt like I finished strong coming back in. I am just grateful to have a place like Zuma to get these runs in Only other note is I saw a dead seal today on a private section of beach. A bit sad, a bit circle of life...

Calories: 2451 From fat: 587.5 (64.37g, 23.97%) Carbs: 1476.34 (363.94g, 60.23%) Protein: 387.16 (95.44g, 15.8%)

Sun, May 3 2009

Church went well this morning. I was very pleased with worship. WE had a volunteer work day afterwords and enjoyed clearing out old benches from our courtyard. Not going to be able to get a run in today. Stuck at home with the kids. Update: Yeah no run, big nap though And a relatively clean house.

Calories: 2245 From fat: 519.99 (57.52g, 23.16%) Carbs: 1403.19 (349.24g, 62.5%) Protein: 321.82 (80.1g, 14.33%)

Sat, May 2 2009

1h 15m 23s 19.45 miles 15.48 Mi/hr

Avg HR: 143 Max HR: 159

May 2: So after a lazing start to the morning, I spent the better part of today doing the family thing. Took my son to work on a project for my daughter's school and then went to a carnival with the kids. Spent like $30 and 2 hours keeping them entertained. I am planning to get to a ride this afternoon. It looks like the rain is holding off which will help in that department. May 2.2 Terrible dinner, but I am going to set that aside emotionally. More excited about the fact that I got out on the road bike for a ride. I was feeling sorry for myself after a long and tiring day and the Mrs. chased me out of the house. Wound up riding about 75 min - it felt great. Confession time: It was the first time that I have been on my road bike since my race the first weekend of this month. I had some derailleur problems, blamed the bike, and have not been on it since. It was great to be back out and feel better about that experience. I am learning to forgive myself and the bike.

Calories: 3178 From fat: 1358.18 (106.79g, 42.74%) Carbs: 1397.55 (247.23g, 43.98%) Protein: 422.27 (74.7g, 13.29%)

Fri, May 1 2009

	48m 19s 3.98 miles 12m 08s/Mi
Club to Matador Climb: 272 feet

MAY 1: I am now a-bloggin'! To be honest - I know that I am enjoying the dedication that training brings, if only because I am so frustrated by the imbalance of my actual to planned. IT drives me bonkers to be behind, even though I know my reasons (travel, church, sick). I tell myself that I have to get it done, because there will always be ONE MORE THING in my life to keep me from training. So, I am plugging away. And I hope that blogging here will keep me accountable to my goals. Working today, putting together Sunday's bulletin. Then off to Santa Monica with the Mrs, probably to see Wolverine. Peace and love, A

Calories: 2280 From fat: 646.26 (70.5g, 28.34%)
Carbs: 1130.58 (277.5g, 49.59%) Protein: 503.16 (123.5g, 22.07%)

May 1

	48m 19s 3.98 miles 12m 08s/Mi
Club to Matador Climb: 272 feet

MAY 1:

I am now a-bloggin'! To be honest - I know that I am enjoying the dedication that training brings, if only because I am so frustrated by the imbalance of my actual to planned. IT drives me bonkers to be behind, even though I know my reasons (travel, church, sick). I tell myself that I have to get it done, because there will always be ONE MORE THING in my life to keep me from training. So, I am plugging away. And I hope that blogging here will keep me accountable to my goals.

Working today, putting together Sunday's bulletin. Then off to Santa Monica with the Mrs, probably to see Wolverine.

Peace and love, A

Tired

So after retreating with my middle school boys all weekend, coming down with a bug (not the swine flu), and settling back into work after an hour of swimming this morning...

I am beat.

To top it off, our handy man is sanding the doors to office to paint this week and the buzzing noise is driving me a tad bonkers!

A

:)

Happy weekend

I am off to camping retreat with Middle School group! Ready to Rock ON!

Mountain biking might be the end of me!

Good fun, but tough ride with the boys yesterday. Went up in Sycamore canyon for the first time. Spent a good bit of time hiking my bike up the hill. But enjoyed myself nonetheless... Just a glutton for punishment. 2:30 out there. And then an hour of swimming this morning.

MTB outing

So getting ready to head out today, thought I would drop a couple of pics from last weeks ride.