Saturday, July 31

Day: 329, Calories: 1800, Distance Running


Nutrition1800 Calories
Go lean 250
Nuts 200
Beans and rice 350
BBQ feast 700
Popcorn 100
Wine 300

WorkoutDistance Running
Status: Completed
6 miles with Sheri. 3 miles barefoot.

Friday, July 30

My First Tomato

I started a vegetable garden at the beginning of the summer.  Here is the first tomato from the garden.  I grilled it with shish k-bobs last night. YUM!!!!

The Jalapenos, Bell Peppers, Cantaloupe and Watermelon are all starting bear fruit too.


The Brotherhood

I feel like I am forming some seriously deep brotherly bonds with my workout buddies.

Take Scott for instance. We run 20+ miles together every week. Most of that is at a pace that allows us to have a conversation. We talk about work, family, religion, politics, philosophy and how lucky we are to get to watch the sun rise over White Rock. Over the months I have gotten to know Scott really well. For instance, Scott is a little OCD and a month ago I messed up the timing on the GPS watch and it showed an slower pace than we were really doing. This killed Scott because we were really pushing it that day. I have learned to not tell him our avg pace until the end of the run now and make damn sure it is accurate so it is a source of motivation not anguish. It takes a while to understand your running partner this well, but once you do, it is so easy to really help each other reach the next gear.

My son Blake has really gotten into P90X and yoga. It has reignited my love for push ups and pull ups. I love doing Chest and Back with him. I have also been going to Hot Yoga with him about once a week. He really loves it and that makes me feel good that I have been able to share these two things that are really helping him. He went from a little pudgy at the beginning of the summer to darn near ripped and in the best shape ever now. I think that working out together has strengthened our relationship and he is as much a source of motivation for me as I am for him.

My oldest friend Dan just started P90X this week. I got to do his first three workouts with him. It was a blast watching him really push it on Plyometrics. He has jumped all the way into the deep end on nutrition and working out. He is starting where I was a year ago. I expect to see huge results and really look forward to being by his side over the next year as he "Brings It!"

Running with Sheri is really fun for me. She is actually pretty fast and has great endurance. She has some funny quirks when running, like wanting to be on the edge of the road/trail, going nuts when I am a 1/2 step ahead and not wanting to talk much. That said, when we get in stride with each other on a long run, I can just feel us getting closer without saying a word. Don't ask me to explain it, but it definitely happens. My favorite part is when she goes to high five me after a nice run.

My buddy Pete is "the man." Two years ago, he was totally out of shape and started running and working out. It was seeing him all leaned up that made me want to get after it. He also got me back into running and we did a 1/2 marathon last year. I have known Pete for 15 years now and know we are friends for life. We have not been working out together lately, but I have a feeling it is about to start back up now that he is doing P90X.

Anyhow, you get the point. These are my brothers (and sista). We sweat, bleed, laugh, and cry together. We push each other and help each other find peace.

If you are on a fitness journey, make sure you have your posse with you. It is the brotherhood that will get you through the tough days and celebrate your successes.

Nice Article on Poweful Thinking...

Don’t Exercise to Punish Yourself for Eating

Day: 328, Calories: 1850, Yoga - Hot/Bikram


Log EntryDaily Note:
Doing a coding marathon on Bring IT! Adding past date edit support. Kinda tricky.

Nutrition1850 Calories
Omelet 200
Chicken and beans 300
Watermellon and grapefruit 100
Cheese 50
Yogurt 100
Heavy snacking 900
Wine 200

WorkoutYoga - Hot/Bikram
Status: Completed
Sunstone with Blake and Bishkin.

Thursday, July 29

Day: 327, Calories: 1650, Interval Run-Sprints


Nutrition1650 Calories
Go lean 250
Nuts 150
Cheese 50
Chili300
Popcorn 100
Grapefruit 50
Pretzels 100
Kbobs pineapple sweetpotato corn 450
Nuts 200

WorkoutInterval Run-Sprints
Status: Completed
6 hill intervals at Flagpole hill. 7 miles total. I felt that!

Wednesday, July 28

Day: 326, Calories: 1500, Distance Running


Nutrition1500 Calories
Go Lean 250
Grapefruit 50
Chili 300
Cheese 50
Popcorn 100
Nuts 150
Spagetti and watermellon 600

WorkoutDistance Running
Status: Completed
4.5 mile minimalist.

Tuesday, July 27

Day: 325, Calories: 800, P90X Shoulders & Arms


Nutrition800 Calories
Shake 180
Nuts 120
Grapefruit 50
Chili 250
Apple 100
Popcorn 100

WorkoutP90X Shoulders & Arms
Status: Completed

WorkoutP90X Ab Ripper
Status: Completed

Monday, July 26

Day: 324, Calories: 1400, P90X Plyometrics


Nutrition1400 Calories
Yogurt 80
Nuts 170
Caesar salad 500
Grapefruit 50
Popcorn 100
1/2 bar 90
1/4 chicken and green beans 400

WorkoutP90X Plyometrics
Status: Completed
With Dan. I forgot how good plyo is.

Not sure if I sign up for this, but it is funny anyhow...

Sunday, July 25

Day: 323, Calories: 1900, P90X Core Synergistics


Log EntryDaily Note:
I have gained a couple pounds in the last two weeks. Not sure why. I guess I need to watch the drinking.

Nutrition1900 Calories
Shake 250
Taco salad 600
Nuts 300
Pb and rice cake 100
Dried fruit 200
Beer 100
Tortilla soup 350

WorkoutP90X Core Synergistics
Status: Completed
Dan's first P90X workout.

I posted this to Reddit today...

Here is the stuff I learned on my 70 lb journey over the last year:
  • Working out is critical to mental and physical fitness. You will be happier and balanced if you work out 5-6 times a week. 30 minutes is adequate, 60 is perfect. Remember that is less than 1/24 of your life.
  • Weight loss is all about what you eat. An hour workout only burns about 500-600 calories and you can eat that in 10 minutes at McDonalds.
  • You need to learn your metabolic rate and set a daily caloric goal. For me to loose 2 lbs per week, I ate only 1500 cal per day for 4 months.
  • A net deficit of 3500 calories = one lb of weight loss. So 500 cal deficit a day will make you loose 1 lb per week. 1000 cal per day = 2 lbs per week. You should not try to go faster than 2 lbs per week.
  • NEVER let yourself get hungry. That is when the body starts storing fat and cannibalizes muscle.
  • Eat 20-30 g of protein after your workout to trigger protein synthesis and speed recovery so are not sore the next day. I like GNC AMP. I also do egg white omelets all the time.
  • Fat does not make you fat. Calories do. Just watch your calories.
  • Carbs are just energy and very little gets built from them. Your body will change when you get protein and vitamins and minerals in there.
  • Find a workout buddy. It is so much more fun with a friend.
  • Variety is key. Make sure you are doing many different kinds of workouts. Weights, Running, Yoga, Intervals, Pull Ups, Push Ups.
  • Learn exercise moves that use your body before going to machines.
  • Write down everything you eat. This drives more discipline than anything else. I have tracked all of my workouts and intake for 324 days on my blog
  • Make sure you have these kind of foods readily available as snacks: popcorn, protein bars, almonds, pistachios, apples, celery & peanut butter, Go Lean.
  • Try to eat 5-6 300 calorie meals a day instead of 3 big ones.
  • Finally, learn to cook. Get some healthy cook books that have calories in them. When you cook, make 2X what you need so you have healthy left overs. Attack cooking with enthusiasm and make it a challenge to make delicious, yet healthy meals.
Best of luck!

I like this measure of fitness...

http://artofmanliness.com/2009/09/15/every-man-should-be-able-to-save-his-own-life-5-fitness-benchmarks-a-man-must-master/

Saturday, July 24

Day: 322, Calories: 2300, Distance Running


Nutrition2300 Calories
Eggs toast grits 400
Seafood creole 300
Cheese crackers 200
Go lean 150
Pizza 100
Nuts 150
Mex fest and drinks 1000

WorkoutDistance Running
Status: Completed
14.2 miles at 7:23

Nice 14.2 Mile Base Test Today

Did 14.2 in 1:45 today. That's about a 7:23 pace with breaks. Probably my best run since my 20s. Thanks Scott!

If we can keep this kind of pace and base development, this puts us on track for a 7:35 goal pace to qualify for Boston. We only have to do it for 12 more miles. :)

It is starting to seem possible!!!!

I lost 8 pounds of water weight and it was only 77 degrees. I will be digging out of the calorie hole all day.

I have been working hard on my form and trying to implement the ChiRunning style. It is making a huge difference in aches and pains. All I have is minor muscle soreness.

I really like the Swiss avenue add on. We are doing that again. I want to do two laps of White Rock too, just to say I did.


View Larger Map

Friday, July 23

Pics From FL Vacation

Day: 321, Calories: 1500, Yoga - Hot/Bikram


Log EntryDaily Note:
Prepping for 15 mile run tomorrow morning.

Nutrition1500 Calories
Go lean and grapefruit 300
Chicken salad 400
PB and cracker 100
Seafood creole 400
Nuts and popcorn 400

WorkoutYoga - Hot/Bikram
Status: Completed
Sunstone with Blake.

Thursday, July 22

Great Launch for Bring IT!

Bring IT has been on the app store for two weeks. As of today it has just shy of 700 users. That is amazing to me and shows how many people are out there bringing it!

I have gotten a ton of positive and constructive feedback on the app. When I initially designed it, the concept was to you can only document your stuff today. Once midnight hits, you are on to tomorrow and can't go back. For me, this creates a lot of accountability. Knowing I can't cheat and go back makes me update the app every day and not slip. That then makes me stay within my caloric and workout goals.

The "hottest" enhancement request is to allow people to update and insert records for previous days. I hesitated at first to attack this because I didn't want to break the "philosophy" of the original concept. However, many customers have made great points that this is a material issue for them.

So, I have decided to add previous day editing.

Additionally, there are about 10 minor enhancements I am adding based on user requests. It is fun getting to work on stuff that my customers thinks is valuable. Some of the cool ones are:
- Move Detail History
- Graphs and rate calculations for weight loss and move details
- Nutrition upgrade to include more granular data like intake for protein, veggies, fruit, carbs, etc...
- Database Reset
- More record keeping on workouts like Ab Ripper
- Ability to skip a day without resetting start date
- More granular (.5) adjustment on weight selection
- Add Power 90 workout details
- Backup and Restore Data
- Metric Support

I really feel proud of the app and I pray that it is positively impacting people lives out there.

Day: 320, Calories: 1750, P90X Shoulders & Arms


Nutrition1750 Calories
Omelet 200
Yogurt 100
PB cracker 200
Grapefruit 50
Weight watchers 270
Cheese 30
Nuts 200
Popcorn 100
Seafood creole rice sweet potato beans 600

WorkoutP90X Shoulders & Arms
Status: Completed

Wednesday, July 21

Day: 319, Calories: 1700, Distance Running


Log EntryDaily Note:
Had a great sunrise run in Austin.

Nutrition1700 Calories
Eggs, yogurt, fruit, toast. 400
Apple 100
Gumbo 200
Spinach dip 300
Seafood and salad 500
Apple 100
PB and rice cake 100

WorkoutDistance Running
Status: Completed
8 miles on Town Lake with Julie. Very muggy. Did intervals over the last 3 miles.

Tuesday, July 20

Day: 318, Calories: 2150, P90X Chest and Back


Log EntryDaily Note:
In Austin.

Nutrition2150 Calories
Golean 350
Nuts 200
Yogurt 100
Salmon and salad 600
Onion soup 300
Rice cake and pb 300
Beer 300

WorkoutP90X Chest and Back
Status: Completed

WorkoutP90X Ab Ripper
Status: Completed

Monday, July 19

Day: 317, Calories: 1600, Rest Day


Nutrition1600 Calories
Yogurt grapefruit cheese nuts 300
Go lean 200
Popcorn 100
Pb and cracker 100
Chicken stir fry and rice 600
Nuts 300

WorkoutRest Day
Status: Completed

WorkoutCycling
Status: Completed
Around lake with Grant 10 miles.

Sunday, July 18

Day: 316, Calories: 1400, Distance Running


Log EntryDaily Note:
Back home.

Nutrition1400 Calories
Soup or salad 600
Homemade pizza and fruit 600
Nuts 200

WorkoutDistance Running
Status: Completed
8 miles fast. Proved I just needed some rest time. Needed this after long drive yesterday.

WorkoutP90X Shoulders & Arms
Status: Not Complete

Saturday, July 17

Day: 315, Calories: 1800, Rest Day


Log EntryDaily Note:
Driving home 12 hours today.

Nutrition1800 Calories
Veggie omelet and toast 350
Subway 350
Nuts 300
Catfish beans salad 650
Popcorn 150

WorkoutRest Day
Status: Completed
Did five sets of 20 diamonds, 20 military, 20 standard, 20 wide push ups at each rest stop.

Thursday, July 15

Day: 313, Calories: 1050, P90X Core Synergistics


Nutrition1050 Calories
Pancakes and sausage 350
Fruit 100
Spaghetti and salad 600
Wine 200
Popcorn 150

WorkoutP90X Core Synergistics
Status: Completed

Wednesday, July 14

Day: 312, Calories: 1750, Other (Use Note Field)


Log EntryDaily Note:
Going to the big Kahuna today. Not sure what that means. We'll see.

Nutrition1750 Calories
Oatmeal 100
Nuts bar 250
Beer 600
Popcorn 150
Crab legs 300
Gumbo 250
Oysters and crackers 100

WorkoutOther (Use Note Field)
Status: Completed
8 hours playing at a water park on Destin.

Tuesday, July 13

Day: 311, Calories: 1950, Distance Running


Log EntryDaily Note:
Finally getting into vacation mode.

Nutrition1950 Calories
Omelet 300
Nuts pb crackers 300
Pizza slice 300
Boat drinks 400
Big apple 150
Fish and veggies 500

WorkoutDistance Running
Status: Completed
7 miles at beach with Sheri

WorkoutOther (Use Note Field)
Status: Completed
Bar-cycling 10 miles