Category: Health & Fitness

I made six New Year’s Resolutions for 2010. Now that the year has come to an end I’m doing what I’d guess a lot of ya’ll are doing (or have already done) and reviewing that list. What did I accomplish? Where did I fail? While there were dozens of goals I both set and accomplished, and set and failed, during 2010, I’m just talking here about those special goals set at the beginning of the year.

One in particular I literally halfway did was recording all my workouts for 2010. Not even half really. I made it all the way thru March and then it all fell apart. What went wrong? In review, I believe the spreadsheet I was using was just way over complicated. Thus, I made a new one. It is simple and provides three basic features.

1. Workout Log – The spreadsheet provides the user with a place to log their swim, bike, and run workouts, distance only (keeping it simple), and tallies those distances by month at the top of the log. Did you really kick it in January only to see your mileage reduced by 75% in April? What was your best month? Your slowest?

2. Body Weight & Total Inches – Why? Because in the words of Peter Drucker, “What gets measured gets managed.” I’ve recommitted to racing in an Olympic distance triathlon this year (October 2nd). I’ve already signed up and paid my entrance fee. To be competitive I want to cut down on my body fat and put on about half as many pounds of lean muscle. I’ll never get their by guessing.

3. Time Trial – One of the things my workouts have been missing (besides of course being tracked) are improvement goals. Improvements can only be marked if recorded. Goals are really only goals when they’re written down and time-set. If they aren’t both, they aren’t goals. At best they are wishes. I’m not sure if it was my Mom or Dad who used to say, “If wishes were horses all beggars would ride.” How will I know if I’ve gotten faster in the 400 meter (one quarter mile) swim or how much faster my fastest mile is as compared to last year? Besides a “gut feeling”, I won’t. Problem solved.

Many of you have your own ways of keeping track of your workouts. If you already do this you are in the top percentile. If however you don’t, and would like a copy of the one I’ll be using this year, you are more than welcome to a copy. I’ve put the link to an Excel version below. It should easily convert to Google Docs or Mac Numbers but if you run into issues let me know. Enjoy!

OWENWBROWN_TRAININGLOG_2011.xlsx

Last year I ran in the PF Chang’s Half Marathon. It was so much fun I’m doing it again this year. This post takes a look at how I trained to run the 13.2 mile race last year and compares it to the way I’ve decided to train this year. The fun part? I’m making it up as I go.

2010 – My training last year took a minimalist approach. I ran only once a week. Say, what? That’s right. Of course, that’s not to say I only exercised once a week. Fooled you. I only did one (what folks training for a race of this sort call a) long run per week.

Starting thirteen weeks out, the training looked something like this.

What did I do the other six days during those thirteen weeks? Pretty much stuck to my normal exercise routine. Wanna peek? (My typical long run day last year was Friday so we’ll start from there.)

Fri – Long run (details above)
Sat – Swim 1.75 miles
Sun – Swim 1.75 miles
Mon – Rest
Tue – Hour afternoon walk with Pilates in the evening
Wed – Hour Bike Ride
Thu – Hour afternoon walk with Pilates in the evening

2011 – This year I decided to take a similar approach. This year’s race training involves a few subtle shifts in priority, and a little more running. This year looks more like this.

Thu – Long run (details above)
Fri – 2 mile recovery run, weights (dumbbells)
Sat – Swim 1.75 to 2 miles
Sun – Bike 20+ miles
Mon – Run 4 to 5 miles
Tue – Hour afternoon walk with Pilates in the evening (or Hour Bike Ride only)
Wed – Rest

I wouldn’t suggest anyone consider following either of these two plans. On the contrary. The moral of the story is to (cliché warning) just do it. Seriously. This is just me having a little fun and making it up as I go. Think of it as a “How To”, or perhaps as a “How Not To”, train for a Half Marathon.

We’ll just have to wait and see what the extra miles do anything for my race time this year. Only time will tell. Bottom line, if you’re racing this year, I hope your training, however you approach it, goes well and you stay healthy. If you’re running the PF Chang’s in Phoenix this January 16, 2011 we’ll see you out there!

It started simple enough at first. Asking the waitress for a baked potato instead of french fries. “Can you swap out the buttery twice baked garlic mashed for a side of broccoli?” became no big deal. I don’t think I’m at all unique but I do have some interesting customizations as I’ve become increasingly bold in my requests. It’s more than just salad with dressing on the side. It’s chicken parmesan extra spicy hold the mozzarella cheese on top at the local Italian restaurant. It’s chicken quesadillas without the cheese (I call them Dillas) at a Mexican place in town.

I am most proud of my custom turkey burger. They have the best turkey burger at the Cheesecake Factory that is a freshly patted out patty. No pressed fake turkey mess happening with this burger. It’s good right off the menu. However, I also really love the dark rolls they serve. You know the ones that come before your meal? So I asked if I could have my turkey burger served on one of these dark rolls. It turned out great and from that day on with few exceptions, whenever I order the turkey burger at the CCF, this is the way it’s done.

Does all this make me a pain in the rear? To some degree, I guess. However, nobody gives me any trouble and I tip well. That’s fair, right?

Next time you are out to eat try a little tweak to your favorite dish. You might be surprised with how good it turns out.

I learned to play tennis when I was a little kid. My dad took me out to the courts in Franklin, Tennessee for the first time on a Sunday afternoon. It was sunny and warm. We each had a wooden racquet. That must have been at least thirty years ago. I certainly wasn’t a progeny but I remember having a good time. Enter love for Tennis stage left.

I didn’t play much after. A little in high school. Not until college where I had some buddies who played every day. In order to be at all competitive (I never was) I decided to take a class. I played almost every day during that semester. After that, not so much. When I met Linda she encouraged me to play. There were courts right across the street from her apartment in Culver City, CA. We’d walk over most weekend days and play for an hour; sometimes two.

It was also around that time I got back into watching Tennis on television. While I knew all the big names, as Linda watched, I watched, and I picked up more and more of the less famous and upcoming athlete’s names. Once you know the names, it’s much easier to get into the action. That’s true for any sport. This is why, for example, the Olympics take such great care with their athlete highlight profile pieces.

With a few years of television viewing under my belt, I had the opportunity last year to attend the opening week of my first Grand Slam in person (My Tips). The US Open in New York City. It was really an amazing experience. I’m not there live this year but you can bet I’ll be watching; as much as time allows.

Here’s who I’ll be rooting for and why.

Federer – I haven’t exactly rooted against Roger since he won the French but I haven’t felt bad for him loosing. It’s not that he broke Pete Sampras’ all time Grand Slam Titles record, but the way he started acting afterwards. A little smug and self important for my taste. For a Tennis legend that is. Just my opinion.

Nadal – I always enjoyed making fun of his guy’s muscle shirts and clam diggers. That was kind of hard to get past. Maybe it was the wardrobe update, but whatever the reason, the more I watch the more I respect the guy. Not only for being so good, working so hard, but for being so gracious. For a while there I felt like he was the anti-Roger; not talking about head to head competition, but in his attitude.

Soderling – The Big Swede. The Giant Killer. This guy lately has been going for it against the big boys; goes for broke on every serve, every groundstroke. He crushes it.

Monfils – This Frenchman is a hoot, that’s what he is. He plays like a madman sometimes.

Roddick – Andy would have a half dozen titles if it wasn’t for, well, the Fed Express. Fun to watch, always gives a good post game interview, and I follow him on Twitter. He’s one dryly funny dude.

Fish – How can you not root for a guy who recently lost 30 pounds. Why? He realized that for a professional athlete he was overweight and out of shape. Really? Well, he did move from like 200 to the top 20 and made it to the finals in Cincinnati. His reward? He got to face Federer. Oh, well.

Sharapova – I own her camera. Can’t wait for the comeback!

Oudin – Unless you’ve been living under a rock, duhh. Great story.

Williams – Who doesn’t love a gal who plays tennis in her pajamas? Venus is there without her younger sister this year. At least Serena won’t be threatening the lives of any lines people this year.

Stosur – Having taken out Justine Henin, Serena Williams, and Jankovic, only to be beaten by Schiavone (who?) in the finals of the French Open this year was heartbreaking.

Safina – Okay, so if you’re counting Dinara is actually number eleven. However, she doesn’t count since she’s already out. I’m not sure when the last time she’s made it past a first round of a Major but with her talent I’m pretty sure it’s time for her to cut out the partying (one would have to assume) and get down to business. Maybe she’ll show up for the Australian Open.

Happy Tennis Watching!