This Week Thus Far...And Then Some

Monday
Rode - 1 hour
Marin Fit Circuit
Softball Conditioning - 1.5 hours

Tuesday 
Rode - 1 hour 10 minutes
Marin Fit Circuit

Wednesday  
Softball Conditioning - 1.5 hours

Thursday
Ride - Intervals
Marin Fit Circuit

Friday 
Ride - Cyclocross w/ da boys
Marin Fit Circuit

Saturday    
Ride
Hike

Sunday
Ride
Hike

Whatchu got?

J

Okay, I Was a Litle Lazy

I admit it, I was a little lazy.  Back at it now, though.  I rode and hour on the trainer this morning, did the Marin fit circuit, ran a ton of errands and now I am fueling up on lean protein and green veggies and clean food for my afternoon conditioning session with the young Marin Tremors softball team. 

Then it is back to work tomorrow.

Get out and sweat it out.

J

The Week In Review & Preview

LAST WEEK:

• Monday - Marin Fit Circuit
• Tuesday - Marin Fit Circuit
• Wednesday - 1 hour Trainer ride & Marin Fit Circuit
• Thursday - 45 minute intervals Trainer & Marin Fit Circuit
• Friday - Marin Fit Circuit
• Saturday 3.2 Mile Hike & 1 hour Trainer ride
• Sunday - 1.5 hour Trainer ride

THIS WEEK:

• Monday - Team Winter Conditioning, Trainer ride & Marin Fit Circuit
• Tuesday - 'Cross ride & Marin Fit Circuit
• Wednesday - Team Winter Conditioning, Trainer ride & Marin Fit Circuit
• Thursday - Mountain Bike ride & Marin Fit Circuit
• Friday - Hike & Marin Fit Circuit
• Saturday - Hike & Ride
• Sunday - Ride and maybe Hike

Out,

J

What Rain? Get Outside.

I am sick as a dog.  Sore throat, congested head, phlegm but at least it's white phlegm and not the green oyster-y kind and a headache to boot.  But, and there is always a but, when I awoke this morning and looked out of the sliding glass door and saw blue sky and not rain, I decided I was getting out while the getting was good - the trainer can wait until later, like maybe while I watch Saturday Night Football.  I made some French press coffee, had a bowl of Greek yogurt with blueberries and headed on out.  I took it slow and enjoyed the view, I am sick you know and what with a day that starts like today........no jinx here, man. 

I usually refrain from the Marin Fit Circuit WO on weekends and probably will today, unless I feel like doing it.  We shall see.

GOT ON THE TRAINER FOR AN HOUR - 10 MIN WARM UP - 40 MIN TEMPO - 10 MIN COOL DOWN

Have a great weekend and get outside,

J

Be Flexible......Work Hard......Keep Going

So the title of this post is near and not so dear to me.  My schedule is an evolutionary mess.  Actually, it's not my schedule that is a mess but rather those around me.  My wife's schedule changes on a weekly basis.  The kids, well, they are kids and always on the go and always in need of a ride somewhere.  So, yes friends, I am the one that needs to be flexible.  And that means my training.  It gets dark early.  I pick up kids from school and take them to sports.  I coach sports, three teams, and my schedule will be picking up the first week in January as our season gets under way.  I love riding and hiking and running (I don't like running actually) outside but, and there is sometimes a but, I have to take care of business indoors, on the wind trainer, in the garage like a regular person.  In fact, I have started getting used to the trainer the last few weeks; if one ever really gets used to the trainer. Boring.  But Netflix helps.

Basically what I am getting at is FIND THE TIME.  It is there, the time, and it needs to be seized by the throat and beaten to submission.  And yuou can even watch your favorite TV show while doing it.

Winter team conditioning starts on Monday afternoon and I will be working out with the ladies, leading by example so to speak.  That means more trainer time.  More wind trainer time.

THIS IS A MUST WATCH - DUDE IS A BEAST:

Out,

J

The week In Review

Okay - time for the week in review as far as my workouts went:

Monday - Marin Fit Circuit Work Out
Tuesday - Tempo Wind Trainer Ride - Marin Fit Circuit Work Out
Wednesday - Interval Trainer Ride: 10 mins warm up, 10 x 1 on 1 off and 10 mins cool down, Marin Fit Circuit Work Out
Thursday - Tempo Wind Trainer Ride - Marin Fit Circuit Work Out
Friday - Marin Fit Circuit Work Out
Saturday - 1 hour 30 mins Cyclocross ride, Marin Fit Circuit Work Out
Sunday  - OFF

The above may look like a lot but it is not enough.  Check back next week for more updates.

Out,

J

What a Bummer - Masters Cyclocross World Championships Cancelled But.....

As earlier posted on this very site, the 2016 Masters World Championship cyclocross race was SUPPOSED to be held in California, San Jose in fact.  That is not the case.  It has been cancelled. This has derailed my main goal but in doing so it has given me time to prepare a new one(s).  It seems they WILL be held in San Jose in 2017 and 2018.  Goals.  I now have them and I now need to make a plan and get ready,  I am pumped.  In all honesty 2 months was not enough time for me to get in race shape, especially seeing as how I have not raced in a year.

That being said, it is time to start the slow and steady effort needed to get ready for such goodness. Like Meghan Trainor said, It's All About That Base.  That's a joke people.

Got Base?

J

Charlie Sheen Would Go

Been on the stationary bike a lot and that does not show up in my Strava feed.  It appears it only allows GPS files in the widget.  I have also been religiously cranking out the Marin Fit Work Out. And the occasional hike.  Sunset hikes rock.   And we have some weather here, some potential snow dusting on Mt. Tam.  If that happens I will certainly be up there either by wheel or heel.  Hell, Charlie Sheen would go.  Charlie Sheen would apparently do anything.  Don't be like Charlie.  Be like you.

Today is tempo day and we have some freezing - ish rain so it will be on the trainer; MFWO to follow.  May sneak in a mud hike today as well, and I am certainly hiking in the muck tomorrow.

Go,

J

Hike People

Get out and hike, people.  No matter where you live there are things to see, cool things.  And hiking is just walking and it is easy and good for you.  Seriously.........Do it.  Do it now.....

Just a friendly reminder going into the holiday season.  A walk is exercise and social and fun and good for you.

Happy holidays,

J

Goals...If You Don't Have Any....Find Some

So there is chatter that the Masters World Cyclocross Championships may be on the west coast this coming January, maybe even in Cali.  That gives me two months to get in race shape.  That is my goal.  Got goals?

Out,

J

Trainer Time - Day 2

I try to get all my exercise outside.  Sometimes that just does not happen.  Like yesterday.  The youngest child had volleyball so I was in the garage on the wind trainer.  And guess what?  She has volleyball today.  And guess what?  I will be on the trainer in the garage once again.  Today is interval day: 10 minute warm up, 10 1 minute x 1 minute intervals, 10 minute cool down.

Intervals.  Ya.

Out,

J

Sore And Tired and I Like It

Spent and it feels good.

Out,

J

It's So Good Once It Hits Your Lip.......Legs

It felt so good and so bad to be back on the bike yesterday.  Good because riding is effing awesome. Bad because I am not in riding shape.  Good because my legs are strong and those can push my out of whack lungs to where they need to be.

Today is a hike day - and always Marin Fit circuit day.  Tomorrow......we are getting the band back together.  A bunch of my buddies and I used to have a weekend group ride - it is back on.  Tomorrow Pablo and Jimmer and Yustina and I are all heading out for a taste of some singletrack.

Join us?  We welcome all comers.

Out,

J

I Had a Vision ... of Mt. Vision

I am looking forward to more of this.......

Out,

J

Monday Monday

Good day, Monday.  You are the start of my week, but in reality you are just another day in the middle of my life.  So Monday is not a starting point, it is just another day along the way.  I shall treat you as such, so SUCK IT Monday because I am, are you ready for it:

The Disciple of Discipline 

And yes, I caught that bucketmouth and released that bucketmouth and kissed that bucketmouth.

Out,

J

Long Hike Day

Softball is officially over for a short while.  Well, that is not entirely true; softball is never truly over.....But what I am getting at is that I now have some real time.  Today, post work, I am going for a long hike.  What is long you ask?  Five point five miles.  Yup.  Gonna pop on some tunes, grab a water bottle and get a little sweaty.

What are the plans for tomorrow?  Good question.  Tomorrow morning I get back on the bike, the mountain bike, and I aim to ride some sweet local singletrack.  There will also be a hike, perhaps to a fishing spot, perhaps not.  I also aim to cook some goodness tomorrow.  Maybe I will make some slow cooker chicken chile verde and fajita veggies.

Do you want to know what I am really looking forward to?  I long for the chill of winter and the wetness of rain.  How about you?


Get out there,

J

Sweat

Well, it seems my Strava feed does not update trainer rides.  Weird.  Well, anyhow....Get out and sweat every day.

Out,

J

This Says A Lot

Just saying.......

Out,

J

Sore Feels So Good

Good day.  I picked up one of these for those rainy day workouts, because we have had so much rain, right?  Actually, I am planning ahead for the El Nino weather that likely will not come.  I have added dips and pull ups to the Marin Fit Circuit (MF Circuit) for me.  I did a ton of dips when I was a DI NCAA wrestler and find that they are super efficient and make for a great addition to any workout circuit.

Oh, and did I mention how good it feels to be sore today?  It does.  I am looking forward to today's MF Circuit and some interval time on the wind trainer.  I get to watch my little play volleyball this afternoon so I will not get to workout in the daylight -  trainer time it is.....

Out,

J

Sixty Days........

Oh, hey there.  It has been a while.  I know.  And it would appear that I have been a slacker lately but I have, in all honesty, been quite busy.  I coach and I have been coaching and the season is drawing to a close for the next 5 weeks and in those 5 weeks it is my goal to get the ship right ... so to speak.

Sure, you can say I should have made time for 'the me' but sometimes it is okay to give more than you get.  This is my case.  I have now weathered the perfect storm that is my life: coached 3 softball teams, parenting, husbanding, working 50 hours a week, carpooling and even spectating my son's sports and the sport I do not coach that my daughter plays as well: volleyball.  So we can say I have had precious little time to keep the chassis tight, I have slipped, and I am going to fix that by January 1, 2016 - the goal.

Sure there is a plan.  I am a list maker.  What?  You want to see it?  Ok.  Here is the short form:

For this Next Week:

SOFTBALL and VOLLEYBALL

Monday - Run and MF Circuit

Tuesday – Trainer Intervals, MF Circuit and Hike (if time allows)

Wednesday – Run and MF Circuit

Thursday - Trainer Intervals, MF Circuit and Hike (if time allows)

Friday – Long Slow Hike

Saturday – Ride MTB & Run or Hike (if No Softball Tournament)

Sunday – Fun Ride = MTB  (if No Softball Tournament)

For the Last 5 Weeks:

NO SOFTBALL and NO VOLLEYBALL

Monday – Ride MTB or ‘Cross and MF Circuit

Tuesday – Trainer or Live Intervals and MF Circuit

Wednesday – Long Slow Hike and MF Circuit

Thursday – Trainer or Live Intervals and MF Circuit

Friday – Long Slow Hike and MF Circuit

Saturday – Group MTB Ride w/Boys

Sunday – Fun Ride on MTB or Long Slow Hike

FOOD

Breakfast – Eggs and Veggies or Fruit or Oats

Lunch – Protein and Veggies

Dinner – Protein and Veggies or Shake

LIQUIDS

Water – LOTS

Coffee – In AM

Well, there you have the plan in its slimmed down glory.  If you want to join me on the 60 day excursion reach out.  Let's do it.

Best,

J

I Think There May Be A Race In My Future

I have been gone some time.  My bad.  I am back, back on the bike, perhaps working on getting fit once again.....perhaps.  Where have I been?  Good question.  I have been busy getting fat and old and slow and doing all very well I must say.  But I do believe the time is nigh, nigh for me to get frickin busy and back to fighting shape.  I have been slowly working my way back to becoming a cyclist.

cy·clist

ˈsīkləst/

noun

1. a person who rides a bicycle.

Just in case you forgot - like I did.  Now the title may be a bit misleading as I truly may not race this year. But, and there is always a but, knowing me like I know me, I have found that my success rate is much higher when setting a goal for me to achieve, a specific goal with an end, a time frame, a fucking deadline; so that is what I have done.

So, for the mean time, if you need me I will be here doing what I should be doing, not to mention the MFWO (Marin Fit Work Out) circuit like a good boy:

 Out,

J

Been an Absentee Writer

I have been back on the bike.  I missed riding.  A lot.  And I have certainly enjoyed the comeback. At first it hurt.  A lot.   But then the gain outweighed the pain and there were smiles aplenty.

Now I don;t have a lot of time to ride.  But I have been able to squeeze in 3 or 4 or sometimes 5 rides a week of about an hours duration.  It has been working.  

So keep on checking back so you can see what I see while I am out on the bike.  The picture above is my backyard.  I love where I live.

Out,

J

Gone But Not Forgotten - Back on the Bike

Back on the bike.  Feels so good.  Truly.  I am now able to ride at least 4 days a week.  That means less running and less hiking, though I will continue to work both into my weekly routine.

And the 50 day challenge sees me down 12 pounds.  I am by no means at my fighting weight, but I also have no fights in my immediate future.  Don't get me wrong.  I aim to reach my fighting weight, just not in a big hurry.

Have I mentioned that I am a list guy?  I am.  I have a list.  I am looking at it ......... now.  I use a list because my schedule these days is crazy busy: work, family, kid sports, coaching, homework, pets, wife in school, did I mention kids, fitness, oh and I am currently coaching 3 different teams.  So yeah, I am busy.

So I make a list.  And I recommend you make one too.  I can help if you are interested.

Later,

J

23 Days To Go - More than Half Way

Well, I am more than half way to my 45th birthday and I am more than half way to my fitness goal.  No, I have not been riding the bike.  I have been hiking and running and walking - see the log to the right.  And it has been a nice change of pace.  Plus, it feels good missing the bicycle, should make it all that much more fun to get back after it.  Maybe this weekend......

Anyway, with the Marin fit Circuit Work Out and views like the one above, I have fallen back into the rhythm one needs to lead a fitter and fuller life.  Email me at marinfitforyou (@) g mail . com if you are ready to embark on your journey.

Raven on a rock is good luck in some cultures.......

Best,

J

Dwayne The Rock Johnson

This dude is pure inspiration.  Check out his instagram account if you ever find yourself in doubt and ask yourself, "What Would The Rock Do?".  I ask myself this question everyday.  And the answer is simple .......

Out,

J