Tag Archives: ustronger

Day 112. Fear or Flight

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Life Lesson #112

Courage isn’t the absence of fear, but the willingness to act in spite of it. This has been said for centuries. Recent examples of courage are Malala Yousafzai and the unforgettable images of the NYFD first responders during September 11th.

We don’t all need to be activists or heroes, we simply need to be active seekers where we can make a difference in someone’s life. When we wake up, tell yourself you will be a blessing to someone today.

I say this every morning. I meditate on this during my runs. Repeat over and over again … I will be a blessing to someone today in Christ. It’s a wonderful way to get your mind off of yourself and onto others.

Day 111. Work Hard. Play Hard.

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I dislike that saying. It’s normally said by someone raising a half-empty beer in one hand while pumping the fist of the other. Here’s my problem with it …

Work hard? What does that mean? Are there times when you shouldn’t do your best? Here’s my issue with working hard. Our culture is so quick to give props to something we should be doing anyway. We should be working hard. We should be working while we are at work rather playing solitaire when the boss isn’t looking.

Life lesson #111 — Be excellent at all times.

Now, play hard. No problem with this at all. We were created to enjoy our lives, but keep things in perspective and prioritize properly. Playing hard before being excellent at your responsibilities is a recipe for disaster.

Chris Rock sums it up very well … what do you want, a cookie? Don’t get it. That’s okay. Watch this short clip and it will all make sense.

Warning — explicit language.

I Take Care of My Kids

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Someone’s At The Door

And oh, by the way, I worked hard at a 9:21 minute/mile average pace for 14-miles today and then celebrated some good friend’s 3-year-old son’s birthday. Mickey even showed. I guess you could say, I worked hard and played hard today.

Morning weight = 173.5. Post-run 169.5

Saturday, 09-28-2013

Day 110. No Umbrella Needed

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Life Lesson #110

Plan ahead for the things you do know and plan ahead for how you react to the things you don’t know.

If you get your mindset that you will remain clam under a storm, when the storm comes and newsflash, storms will come, you will be able to handle them with excellence.

Day 110. 4-Mile Easy Run

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Easy Run

Training session 27 of 64 — 4 mile easy run. At this stage of the game, I can actually say it is an “easy” run. Day 1 of 64, probably a different story, but goes to show you, keep at it (whatever your it is) and it will get easier.

Today’s run was easy-breezy. Didn’t push myself and cruised at a 8:20 per minute mile. Had much more in the tank after the run and pushed in some overpass/ramp runs to get more bang for my running buck.

It’s getting colder so I’ve got decisions to make — (1) wear the long sleeves like today or (2) run later in the morning when I can actually see a shadow. It’s been really dark out.

What would you do?

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RunKeeper 4 mile easy run

Friday, 09-27-2013

Day 109. A Day Without Cardio

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A Day Without Cardio

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Light Weights 09-26-2013

A so-called off day is a day without cardio. After Tuesday’s T25 premiere performance, my calves were on fire. A good thing. From the calves down, it looked like Arnold in his heyday. T25 definitely works the total body, starting at the calves!

Wednesday’s 6.32 mile run at an average pace of 8:43/minute was a welcome cool down from T25’s nastiness. I’ll certainly be returning to further days with Shaun T and the gang, but for now, I need a pair of house shoes. What are house shoes? The brand doesn’t matter, it’s just shoes for the house, thus house shoes. These shoes will never touch the outside — it’s like having a declawed cat. Only stays indoors.

Today was a welcomed “off-day” — a day with no cardio. 2 supersets of biceps immediately chased by 3 supersets of shoulders was like a walk in the park compared to my recent activities. Thankfully, I am getting stronger and starting to build the strength lost from the months of recovering from my Tough Mudder injury. This is a big, big deal to be able to even do a shoulder press and like the name, I’ll continue to press on, combining strength training with cardio blasts!

Thursday, 09-26-2013

Day 109. Say Ahhhh …

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Two days removed from Day 1 of T25 (Tuesday) and a 6.32 mile run (Wednesday), I enjoy this off day. I’ll continue T25 once I get a pair of house cross-training shoes. Attempted to use the Vibrams and it was a bit challenging. The inside of the Vibram has some loose threads and that rubbing effect wasn’t the best for my feet. My motto (one of many) … Until I finish the marathon — PROTECT MY FEET!

So, I call it a day off, but I actually did 2 sets of various arm movements, alternating with no rest with 3 sets of various shoulder movements. Rest compared to having my feet rubbed raw like I was one of the P.O.W.s in Rambo 2. No thanks to that … remember the motto!

I was able to try something new today. That’s always brain enhancing. My wife discovered a frozen Yakisoba noodle — she just happened to be really hungry that day and stumbled upon this in the community fridge. No need to call the fridge police. I took a trip to Costco and today was the day to partake. The verdict? Delicious and Fast. In three minutes, you’re eating and on your way. My kind of food.

Life lesson #109 — keep your eyes, ears, and mouths open for new opportunities. You never know what you see, what you hear, or how it tastes until you try new things.

Morning weight = 171.5.

Thursday, 09-26-2013

Day 109. Veggie Corndogs

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MyFitnessPal 09-26-2013

When did I eat:

  • 8:15am – (Meal 1) Breakfast is served. Herbalife smoothie and Herbalife Core Complex.
  • 11:20am – (Meal 2) Lunchtime. My wife discovered this while at work. A unknowing co-worker shared her Yakisoba with her. My wife since confessed and it’s all good. My next Costco trip was just for this noodle bowl. Chased my food with Herbalife supplements.
run262 ustronger marathon nutrition

Meal 2

  • 2:20pm – (Meal 2.1) Snack time. Yes, that Yakisoba was “yucky” at all. It was “yummy”soba. Sorry about that … but I’m sure the kids will like the play on words. Chased with my favorite snack food of all time, Lay’s Original Chips.
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Meal 2.1

  • 5:45pm – (Meal 3) Possibly a dinner, but definitely good. Hot Dog on a Stick veggie corndog and some fries. The picture shows a lot of ketchup and mustard, but it was just for the photo op. I’ll stick with mustard on my burgers.
run262 ustronger marathon nutrition

Meal 3

  • 7:40pm – (Meal 3.1) C.R.E.A.M. – Cookies Rule Everything Around Me. Not quite Wutang, but I’m sure their lawyers will be calling soon. First visit and quite possibly my last. I’ll stick with It’s It. The cookie was hard — one bite and all the ice cream squeezed out and the cookie broke. Not the cleanest way to eat an ice cream sandwich.
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Meal 3.1

  • 9pm – (Meal 4) Homemade egg fried rice to end the night.
run262 ustronger marathon nutrition

Meal 4

Thursday, 09-26-2013

Day 108. Disciplined in the morning, not-so-much in the evening.

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All my nutrition packed in the morning to get me through my middle-of-the-week run and after burning 839 calories according RunKeeper, MyFitnessPal tells me I just added it back with a dinner bear claw (540 calories) and buttered popcorn (720 calories). Hey, at least I didn’t do the cliche diet soda. I’m still a card carrying member of the water drinking club.

Ahhhh … but who’s counting. Well, I guess I am with the help of these two Apps.

Life lesson #108 — Use the available tools to gain insight towards your goals. Don’t use a spoon to dig a hole, use a shovel.

Morning weight = 171. Post-run weight = 170.

Today’s Meals:

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Meal 1 — 8:45am

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Meal 2 — 12:30pm

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Meal 3 — 5:30pm

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Meal Snacks (see below for times)

Snacks:

  • 630am – Pre run nutrition and hydration. Herbalife24 Prepare, Prolong, and Niteworks. 1 medium-sized banana. Tip! Best to eat a minimum of 30 minutes before a run. Preferably 60 minutes.
  • 3:30pm – Kind Plus Peanut Butter and Dark Chocolate bar
  • 7:30pm – Local bakery – fresh bear claw. Ate 1/2 during my 5:30 dinner and enjoyed the rest later with popcorn. Salty and sweet … I think I just found my new favorite flavor. Bear claw flavored popcorn. Packed with calories and it was delicious. Regal buttered popcorn.
  • 9:30pm – Herbalife24 Restore
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Meal 0 – Pre Run — 6:30am

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Meal 0.1 – Post Run — 8:20am

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Meal 1.1 — 10:55am

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Meal 2 — 12:30pm

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Meal 3 — 5:30pm

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Meal 3.1 (Snack) — 7pm

Today’s Activities:

  • RunKeeper tells me I did a Great Job this morning. Reminds of that kid during Game (something) when Lebron was walking off the court after they just got beaten like a dog. This future Tony Robbins shouted out, “Great Job. Good effort” which is in fact the exact opposite of what the rest-of-the-world’s eyeball’s just witnessed.
  • Today was a 2×2 mile fast. The stages are 1 mile slow. 2 miles fast. 3 minutes slow, etc. At the end of the session, I added another 6.32 miles onto my running shoes.
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RunKeeper 2×2 miles fast (09-25-2013)

Wednesday, 09-25-2013