Wednesday, February 25, 2009


-- a point, line, or means of division
-- an intervening space

P90X is winding down, and I do appreciate all the feedback.  It is such a simple question, and really, the answer is simple as well:  to do, or not do.  I have decided to do.  I woke up Monday morning with a really sore lower back.  I did my Chest, Shoulders, and Triceps workout, but decided not to do the Ab Ripper X.  That one always puts pressure on my lower back.  Tuesday, I waited until noon to even attempt my plyometrics workout.

Ma called me silly...

The phrase of the day was modify, modify modify.  I did not bring it, and took the jumps easy.  Not easy to do when the word PLYOMETRICS is in your workout.  I skipped a good portion of the most jarring exercises.  By the end, the pain in my back had diffused into a wider area (rather than specific), and that my friends was better.  Today, I am 90+ percent.

Dee Dee and I signed up for a 5k this weekend.  I am excited!  I wanted to do this race the last two years, but it never fit in.  This year?  It's on like Donkey Kong!  It's the 3rd Annual Guns and Hoses 5K at Hobgood Park.  That's two miles from my house.  LOL...  What's not to love?  Dee Dee opted to run for the hoses (Fire Department).  They were very good customers at our restaurant.  To keep it fair, I'm running for the guns.  I'm more of a pistol than a hose :-)  I told Dee Dee she was more inclined to be starting fires than putting them out.  I got the look of death for that one :-)

So, an early season race for fun.  I have two A races on my schedule this year, and this one does not fit into that.  I think that its important to separate the "fun" races from the "A" races and keep perspective.  Those that I train for, I want to do well in.   Those I don't, I want to just have fun.

and I think that will work out just fine...


Monday, February 23, 2009


I read the fine print on my P90X workout handbook.  The final week, week 13 is kind of a recovery week.  Well, it IS a recovery week, and the handbook describes it as necessary if you are going to continue on with P90X.  Reading between the lines, I think that makes it "unnecessary" if I am not continuing on with P90X, which of course, I am not.

Now, I need to decide whether or not I want to do the 13th week or not.  If I don't, then I will have only done 84 days of P90X.  If I do it, then I will have done the full 90.  The anal side of me wants to DO THE WHOLE THING.  The slothful I'm getting tired and unmotivated side of me wants a week off!

What do you guys think?

Don't let the fact that you'll get my "after" pictures a week early influence your decision!  ;-)


Wednesday, February 18, 2009

The Latest in Gadgetry

Take a few minutes out of your time to laugh today.  These are hilarious!  Total time:  3:27.

Tuesday, February 17, 2009

(Has It Been) That Long?

I've been a very, very bad boy...

Dee Dee had been in Jacksonville all weekend, leaving me home unsupervised with my 13 year old. My idea of a relaxing weekend without Dee Dee is washing clothes and curling up on the couch with Ice Wind Dale II and a six pack of Yuengling. I think I left out the clothes washing part this time.

Sunday night, I overdosed on Mexican food.  It's the damn chips, I tell ya!  I usually make a meal out of those before the dinner arrives.  It's a conspiracy.  I'm glad that I don't eat out that much any more.  Matthew just loves his enchiladas though, and while home made are good, Matthew needs his fix every once in a while.  At least that is what I keep telling myself.

To prove that I am not only a tough guy, and that I can survive a weekend of less then healthy choices, I kicked my own ass at P90X Monday morning.  With Chest and Back, it is not hard to do.  No, not at all...  That is just one serious workout.  Much tougher than any other.  You do push ups and pull ups/chin ups in the same workout.  If you bring it, and I did, you have very little arms left when you are done.

The fifteen minute ab workout went well as always.  I have done three in a row sans break, and that shows improvement.  Since I had the day off for President's Day, I thought a fifteen minute run off would be a nice thing.  I dug my Mizunos out of the closet.  I have not run in them since the Ironman.  I dusted off the treadmill and tightened the belt.  I have not used the treadmill in a long time, and the belt hasn't been tightened in years.  This is what happens when you lose the tightening thingee in the junk drawer.

To make a long story short, I used my metronome again, and taking Karen's advice, I kept my stride short.  This was a much better experience.  I was able to maintain cadence at the treadmill speed without jumping into Zone 5c :-)  Of course, the shortened stride rate threw my foot pod off, but I knew that was going to happen.  Once I get to an optimal cadence, I will need to recalibrate it anyways.

All in all, it was a great workout, and when I was done, I felt pretty good.  I think Mexican food is the perfect pre-trifecta workout food.

OK.  Not really, but it SOUNDS really good :-)


Sunday, February 15, 2009

Say What?

A Freakishly Flexible 5K Race Report

Our bud, Nancy, used to have a virtual race for us bloggie peeps every once in a while.  I participated in the first couple, but then my training kind of got in the way of the last few.  When I found out that JogAmerica was putting on a virtual 5K in honor of Nancy, how could I resist?  I recently purchased a metronome to help me with my cadence, and I wanted to refine the calibration of my Garmin Forerunner 50 foot pod.  In essence, I wanted to kill three birds with one stone.

My youngest son, Matthew, had a soccer tournament this weekend.  At first he was scheduled for games at 8 AM and 3 PM.  I thought I would get my run in between games.  They ended up changing his schedule to 8 and 11:30, which was even better.  I spent my morning at the soccer fields with Matthew.  He won his first game and lost his second.

I made sure Matthew was fed and got him home safe.  He went upstairs to take a nap.  I thought that would be the perfect opportunity to do the deed.  I got dressed and headed up the road to the Woodstock High School.  I had used their track several times for self tests and one referee fitness test.  I hadn't been there in a while.  I was disappointed to see they had put up a fence around the track, and it was no longer accessible to the public.  No worries, I thought. I would just go down the street to the county high school.  When I got there, they too had a fence around their field.  I was just not going to get my run in this day on a track.

Feeling severely disappointed, I headed over to the old stand by, Hobgood Park.  The track there isn't quite half a mile in length, and it has a few pitch and rolls in it.  I took off around the track at an easy pace.  I wanted to get a warm up in and also log more than three miles for the day.  It was about 55 degrees out and very comfortable.  After my warm up, I took a walking break for a few minutes to catch my breath and stretch.  I wasn't quite sure how my body was going to react to this.  In a couple of minutes, I was ready to go.

Reaching down to my right shoe, I hit the power button on the metronome.  The clip on the metronome is very much like the clip on the foot pod, which was on my left shoe.  Rather then clip it to my pants, I opted to put it on my shoe.  It worked out very well.  I adjusted the tempo to 82 to beats a minute.  Optimally, I want to get to 90 beats a minute.  Past runs have shown my current cadence to be in the 79-81 range.  I thought 82 would be a good start.  Baby steps, you know.

The metronome started beeping.  I hit start on my Forerunner 50 and took off down the track.  After a couple of minutes, my HR climbed into the high 160's.  Every time the metronome beeped, my left foot struck the ground.  I realized almost immediately that keeping this pace would make the workout very difficult.  I hung with it for the first mile.  My heart rate climbed to 176 and stayed there.  This is well into Zone 5 for me, at least by last years standards, and showed that I was a) working hard, and b) needing a new LT test.  From a physical perspective, my cardio system was working very hard, but my legs felt very strong.

At the end of the first mile, I opted to turn off the metronome.  I figured one mile at 82 cadence was good enough practice for the first day.  I slowed down both my cadence and my pace and added another minute to my per mile pace.  My heart rate settled into high zone three and stayed there for the rest of my run.  My splits were:

1.  9:11
2.  10:01
3:  10:07
.11 1:07 (10:07 pace)

My total time was 30:26.  I was pretty amused at this time, but I guess I should not be surprised.   P90X does not translate into fast running, and I have lost some of my fitness.  It also pointed out to me that this was hard work.  I would equate running a fast 5K with any of the cardio or leg exercises of P90X.  It is hard work!!

I start my final 3 weeks of P90X Monday, and I'm thinking that I need to go ahead and start mixing in a little running, even if it is slow and steady.  In any case, I had a great time, and it made me realize how much I miss running and how much I am looking forward to triathlon training picking back up in the first week of March.

And of course, Nancy, we love you, and can't wait for you to get yoself back to 100%.  Our thoughts and hearts are with you :-)


Friday, February 13, 2009

Everything Wes Needs

Everything you need
Here’s how it works: Google “[your first name] needs” and share the first 10 results. That's it: it is that simple. But be honest! Tag the person who tagged you, and pass it on...

1. Wes needs a hug. 

Line forming at the back...

2. Wes needs regular nose maintenance.

OMG! It's like Google KNOWS :-)

3. Understand Why Wesley Crusher needs killin!

Eery, I'd say!

4. Wesley needs a doctor.

I am beyond help at this point....

5. Wes needs rest.

OMG! It's like Google KNOWS :-) If it tells me I need Gin I'm locking myself in my room.

6. Wes needs to be banned!

I have NO IDEA what this effin Google is talking about now!

7. Wes needs a new dartboard.

Not really, but OK. I DID clean out my garage, a year or two ago.

8. What Wes needs now.

I can make a list. Would you guys get it for me? :-)

9. Wes needs 11 more Wesbians.

WTH? Lesbians maybe, but Wesbians? Uh uh...

10. Wes needs model for navigational study.

Bada boom...

Wednesday, February 11, 2009

Self Aggrandizement

Pardon me for tooting my own horn...

Wait, that doesn't sound so good...  As a matter of fact, it sounds like Ryan... not that I would know anything about what Ryan does when he's alone...

OK.  Anways.


What you might ask?

On this day, the 11th day of February, 2009, after almost ten full weeks of P90X, I did the Ab X 15 minute workout without taking a break.

Thank you.

That will be all.

Monday, February 09, 2009


The book that I recently read, Talent is Overrated, theorized that the most successful people in this world, at whatever task to which they have applied themselve, have succeeded primarily through years and years of dedication.  Taking Tiger Woods as an example, by the time he graduated from college and turned pro, he had been playing golf for more than twenty years.  The same case was made for great artists like Beethoven.

Almost certainly, there are physical limiters.  Our physical bodies have some small part in our abilities.  Not everyone is a born runner, or born triathlete.  Not all great runners and triathletes were born that way.

All animals, humans included, have the survival instinct ingrained into their being.  Like a river, we all will take the path of least resistance to achieve our goal.  Once we lift our arses out of the bed, everything we do has a cost, and eventually the price must be paid.  A higher dedication comes with a higher price, and for some of us, the cost is simply too high.

As I begin my tenth week of P90X, I am finding it harder and harder to get motivated.  The temperatures here have been almost spring-like, and the urge to swim-bike-run has been strong.  If nothing else, I have dedicated myself to P90X and what it can do for me.  I added in a few rest days early in the plan, and recently, I missed one Ab X workout (15 minutes), but other than that, I haven't missed a thing.

I am not ripped.

As a matter of fact, I haven't lost pretty much any weight at all.  Yet, I know I'm stronger.  The muscles along my back and neck or bulging.  My triceps and biceps are bigger.  I can get to twenty now on those damnable pfiefer scissors.  This morning, I did all forty Mason Twists and added the 10 bonus twists.

I could have gone farther!

My love handles are still with me, and my mind is asking questions.  The answers reside in the foundation that I laid for myself:
  1. Never used a chin up bar.
  2. Used my own meal plan and not the P90X meal plan.
  3. Never laid off the beer, wine, and fatty food.
What do all those things have in common?  They require dedication.  I'm not going to sit here and whine about how things didn't turn out the way I wanted.  Nor am I going to express frustration that those ripped peeps on TV can do this shiz and look like Tony Horton, yet I cannot.  The truth is, I took the P90X motto, "Do your best, forget the rest!", to heart.  For me, over the past ten weeks, this has been my best.

I fully realize that Rome wasn't built in day, nor was this body.  I have years and years of potential and PRs ahead of me before age sets in and PRs become a thing of the distant past.  I am willing to make this investment, to take this time to become the person, the best person that I can be.

That too, takes dedication...


p.s.  We are conducting a virtual race on Valentine's Day (or there abouts!)  see the post below....

Sunday, February 08, 2009

Virtual Race Alert

Join me in honoring Nancy! I love this. Thanks to those who put it together!!


Friday, February 06, 2009

45 Questions

Copy and Paste and do your own in your notes!!! Remember to tag the person who tagged you.

1. Do you like blue cheese? A favorite
2. Have you ever smoked? Yes, off and on. Currently off, can't imagine being on again.
3. Do you own a gun? Yes, have gun will shoot (someone)
4. What flavor Kool-Aid was your favorite? Cherry
5. Do you get nervous before doctor appointments? No
6. What do you think of hot dogs? If it tastes good ,eat it!
7. What is your favorite flavor of ice cream? Banana Pudding
8. Favorite thing to drink in the morning? Gin and Tonic :-) Coffee!
9. Can you do push-ups? ha ha ha, yes
10. What's your favorite piece of jewelry? wedding ring
11. Favorite type of music? Adult alternative
12. Do you have A.D.D.? No, what was the question?
13. What's one trait you hate about yourself? I am the premier absent minded professor
14. Middle name? Wesley
15. Name 3 thoughts at this exact moment: 
(1) My head hurts
(2) This coffee tastes good!
(3) I'm a little tired today.
16. Name 3 drinks you regularly drink? (1) Coffee, (2) Red Tea (3) Beer
17. Current worry? Financial ruin
18. Current hate right now? no comment
19. Favorite place to be? at a triathlon
20. How did you bring in the New Year? Dee Dee and champagne
21. Where would you like to go on a shopping spree? I hate shopping! Trisports?
22. What color shirt are you wearing? I am color dyslexic! Off white with blue stripes.
23. Do you own slippers? No
24. Whats you favorite color? Red
25. Do you like sleeping on satin sheets? No. Can't stand it.
26. Can you whistle? Yes
27. Would you rather shop for shoes, handbags or tools? I HATE SHOPPING. None.
28. Would you be a pirate? Why? probably not. It's against my nature to take what is not mine.
29. What songs do you sing in the shower? I don't sing in the shower.
30. Favorite girl's name? Charissa
31. Favorite boy's name? Robin
32. What's in your pocket right now? Cell phone and car keys.
33. Last thing that made you laugh? Dirty email joke about Obama.
34. What vehicle do you drive? 2000 Red Ford Mustang
35. Worst injury you've ever had? Jumped through some azalea bushes playing football. Branch went into my leg along the bone and broke off. Didn't even know it until the poison from the branch caused my leg to swell up like a sponge. Found out it was in there when I had surgery to remove it.
36. Do you love where you live? No. I do not get attached to places.
37. How many TVs do you have in your house? 5 (3 in the garage, 8)
38. Who is your loudest friend? Dee Dee (hee, hee)
39. Do you have any pets? 4 dogs
40. Weekend in the woods camping with friends or weekend at a hotel with a pool? Hotel.
41. Favorite TV show? American Idol, Hell's Kitchen, Kitchen Nitemares!
42. Do you collect anything? books, by far
43. Favorite Sports Team? Atlanta Braves
44. What song do you want played at your funeral? Get Jiggy with it...
45. Are you a good cook? I am dangerous! but most of what I make is good.

Monday, February 02, 2009


And the Stigma, thereof

Something happened the other day that got me to thinking.  Yes, I think every so often.  What is it about being last that makes people sink into depression?

The other day, I opened up the refrigerator.  There was just a little bit of milk left in the bottom of the container.  Nobody wants to take the last sip of milk.  Why is that?  Is it such a chore to have to throw away the carton?

Last night at the Super Bowl party, I made a final round of the kitchen, seeing if anything good was left to munch on.  Beer has a way of doing that to a person.  I noticed two or  three trays with one, one(!) item remaining.  Why is it that nobody wants to take the last morsel?  Are we being nice?  Somebody else may want that!  I'll just leave it there for them.  What?

What about endurance racing?  Marathons, 5Ks, 10Ks, triathlons?  Nobody wants to be DFL.  I'm too slow!  I am old!  It's so hard, and I don't want to embarrass myself in front of all those people.  **Insert your favorite excuse here.**  Us athletes we know!  There is NO stigma associated with finishing last at a race.  By the time we get done, most of the popluation of the good ole USA is STILL IN BED, or they are sitting at the kitchen table eating Krispy Kreme donuts.

Sometimes last can be a good thing!  Like the passenger that showed up late for the Titanic.  OK.  That's a bit morbid, but you get the idea!  Help me out here.  When and where is it good to be last?  We'll start a running list.  Use your brain...