tag:blogger.com,1999:blog-11225347293804510962012-02-15T10:42:32.185-06:00I'm trying to excel by using the talents that God has given me and trying to record what I'm learning from His Word and from training.kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.comBlogger10341100tag:blogger.com,1999:blog-1122534729380451096.post-88528773056008772072012-02-15T10:42:00.000-06:002012-02-15T10:42:32.193-06:00

This is a long chapter and worth reading. I've included some highlights below. Psalm 37: A Psalm of David. Do not fret because of evildoers, nor be envious of the workers of iniquity. For they shall soon be cut down like the grass, and wither as the green herb. Trust in the Lord, and do good; dwell in the land, and feed on His faithfulness. Delight yourself also in the Lord, and He shall give

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-71826520385078200822012-02-14T22:11:00.000-06:002012-02-15T08:12:17.157-06:00

Panera for lunch and a Panerabakery item for dessert for supper. Yum! Looking toward downtown Nashville fromthe bottom of the Shelby Pedestrian Bridge For signing up to run the Predators Fangtastic 5K on February 4, I got a ticket to tonight's game versus the Chicago Blackhawks. I'd read earlier that the Preds hadn't lost to the Hawks in regulation all season, so I was anticipating a good

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-76827946005064008392012-02-14T08:49:00.001-06:002012-02-14T09:54:07.581-06:00

Filled with peanut butter. Mmmmmm! My mom knows me well :-) Today's was almost the same as last week's classes, but the result was horrible. I was working super hard, way harder than I felt like I should be. It felt like it was taking all my physical and mental strength just to maintain 90+ RPM. Forget getting to 96+ RPM—that just wasn't happening! ^^This is what the ride looked like,

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-6894891698192282562012-02-12T19:06:00.000-06:002012-02-13T07:31:13.051-06:00

Valentine's Day presents from Mom My favorite section of the Tennessean newspaper is the Life and Travel, and the best entertainment is in the wedding section and the crosswords. I read this gem today: Their dog was their best man. And they hada Krispy Kreme donut tower instead of a cake. I also spent some time on the treadmill. We had up until now experienced a very mild winter. In fact

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-10879225533829510742012-02-11T19:34:00.001-06:002012-02-11T19:34:36.831-06:00

Presents from my mom! My mom sent me a Valentines package :-) I opened a few of the presents today and will save the rest for the next few days. I love her! I spent 2 hours on the trainer this morning. That is a long time on the trainer with no one else around! But I had a plan, a few DVDs, and a purpose: Plan: Tempo pyramid 10-min warmup 5-min tempo; 5-min recovery 10-min tempo; 5-min

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-8673779993650871892012-02-10T10:58:00.002-06:002012-02-11T19:25:21.709-06:00

Ryan Hall is one of my favorite runners. He is fast, determined, and a follower of Jesus--all great qualities in my book! Plus I've met him (for some reason I didn't include that information in that blog, but I turned around while we were watching the athletes come in and say him; I said to my mom, "I think that's Ryan Hall!" She said I should go over and say hi, so I did) and he is a nice

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-17167688722884377542012-02-09T20:55:00.000-06:002012-02-14T08:37:08.728-06:00

It is national bagel day or something. Maybe the birthday celebration of Bruegger's Bagels restaurant. Regardless of the actual occasion, it was an occasion that led to free bagels—3 of them! By the time I took this picture, I had already eaten the honey wheat one; I also got the cinnamon sugar one and the multigrain one. Even this is more flour/bread than I've eaten in the last month, I will

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-90625096051692172282012-02-07T20:49:00.000-06:002012-02-09T06:52:32.088-06:00

Year 27 blog This is different enough from last week that it gets a new graphic and a new list: 2-07-12 Total: 1:25:00, 150 bpm (173 max) Warm up: 14:40, 104 bpm Warm up: 16:00, 150 bpm; 4min rest, 143 bpm Tempo #1: 20:00, 168 bpm; 3min rest, 156 bpm Tempo #2: 20:00, 165 bpm; 3min rest, 149 bpm Tempo #3: 4:20, 162 bpm I didn't have time to complete the entire workout and thus stopped

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-89916478310525246072012-02-06T21:12:00.000-06:002012-02-07T09:14:32.210-06:00

Free carrots and free peanut butter—it's scary how well Kroger knows my shopping habits! I managed to get in 30 minutes on the step mill at the DHY at lunch and a 10×10sec workout (wall sit, glute ham, lunge L/R, push up, curl, crunch) at the CSY after work. Then it was home to check my mail for Kroger Qs. I got some good ones! Free is always good, and ones for produce are ones that I'll use

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-34888545014790432112012-02-05T19:14:00.000-06:002012-02-06T07:23:22.431-06:00

The rain that had been predicted to fall today never came, and that meant that we were able to get in a good team ride. We met at the BFY and rode southwest, basically into my backyard. I love riding from my house to ride starts and riding on roads that I know, and surprisingly, even after yesterday's 5K race, my legs were feeling good and I was riding well—which means, I got every sprint! It

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-71946479963726996232012-02-04T13:25:00.001-06:002012-02-06T08:09:22.811-06:00

Bib number and my Garmin This is one of my absolutely favorite races around town. You pay the same price as you would for any other 5K ($35, which is absolutely ridiculously expensive for a 5K) and get a t-shirt (that's always one I'll wear), a voucher for a ticket to a Predators game of your choosing (from the 3 available dates), bagels and fruit from Whole Foods, and today a $25 discount

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-84689694023475436222012-02-03T20:56:00.000-06:002012-02-04T12:58:22.603-06:00

I knew I had to get in a good long ride today, because it's going to rain the rest of the weekend and it was pretty amazing outside. So, I emailed Kat around 10 about a 12:30 ride. Thankfully she was free, and we met on the road for what turned out to be for me a 3h, 52-mile ride. Hooray! It was just what I needed. She pushed me to work harder and stay out longer than I'd have done by myself, and

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-72378202197296827172012-02-02T22:40:00.000-06:002012-02-03T11:42:44.551-06:00

Encouragement for today: I will bless the Lord who has given me counsel; My heart also instructs me in the night seasons. I have set the Lord always before me; Because He is at my right hand I shall not be moved. Therefore my heart is glad, and my glory rejoices; My flesh also will rest in hope.  For You will not leave my soul in Sheol, Nor will You allow Your Holy One to see corruption. You

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-20894821079274432762012-02-01T21:49:00.000-06:002012-02-02T09:51:09.114-06:00

Source Today was absolutely beautiful. I got outside a couple times to just enjoy the sunshine and warm temps, but I also got some good recovery in too. I did nothing hard today, just a couple walks that amounted to 3 total miles. Then I sweat a little in the steam room at the DHY before heading to my coworker Brian's house for dinner. Brian and Susan hosted Tanya, Jennifer, and me, and

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-79068367471784482762012-01-31T12:44:00.001-06:002012-02-07T07:59:01.362-06:00

This was the start of a new session, and even though it's still focused on aerobic capacity, this one is "Maximizing Aerobic Capacity," so it gets its own list and not a continuation of last Thursday's or a couple weeks ago. Today's workout looked very similar to (though not exactly like because I can't remember everything nor replicate it) this: I asked Todd between the first and second

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-87303872213350601912012-01-30T21:15:00.000-06:002012-01-31T09:46:05.155-06:00

I got to play chauffeur today for the Farkases. This meant an early-morning run (0.5 miles to the fitness center, 2.5 miles on the tready, and 0.5 miles back home), a trip to the airport, work, returning to Farkases' to pick up Lauren to take her to dance, 5 on/5 off thru 40 at the BFY (with a few breaks to chat with Sean and Rachael), an attempt at yoga, taking Lauren back home, and finally

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-20419917454803038232012-01-29T20:38:00.000-06:002012-01-30T08:26:51.547-06:00

We headed out today for our weekly team ride, with the same number of people as we had last week (just Kat instead of Val) (me, Parri, Anna, Shelly, Kat, and Todd); however, we were still missing Val, Catherine, Lee, and Cali. Hopefully we'll all be able to ride together soon! We rode a good 1:42, 30.19 miles, 17.7 mph (40.5 max), 160 HR (183 max). The mph average seems low for the HR I was

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-72904500483111869372012-01-28T19:55:00.001-06:002012-01-30T09:25:58.720-06:00

Have you seen that kid on youtube who is listening to his iPod and dancing in the mall? He was at the Cool Spring Galleria on Friday. Anna and I were there planning Lauren's birthday party and he was surrounded by a bunch of 12-15-year-old girls who were all excited, and although we could tell he wasn't an actor or musician, we weren't sure who he was. After wandering around for a few minutes and

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com2tag:blogger.com,1999:blog-1122534729380451096.post-1716730749216028122012-01-26T22:12:00.000-06:002012-02-02T09:52:11.231-06:00

Precious Madi I got to babysit this adorable baby girl this morning. Totally worth getting up 30 minutes earlier than normal and getting to work 3 hours later than normal. After work, it was off to Todd's for test #2 of the week. Only today, unlike Tuesday, I had a plan for the 5-mile, all-out, go-as-hard-as-you-can sufferfest. 1:11:18, 154 HR (195 max) 49:48 warmup, 146 HR 13:46 test, 188

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-26816297169362744692012-01-25T06:56:00.004-06:002012-01-26T09:06:20.050-06:00

After yesterday's hard test and body pump class, this is just what I needed!  Good morning! Matthew 16:1–4, 13–20, 24–27: Then the Pharisees and Sadducees came, and testing Him asked that He would show them a sign from heaven. He answered and said to them, “When it is evening you say, ‘It will be fair weather, for the sky is red’; and in the morning, ‘It will be foul weather today, for the

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-26018509455130111932012-01-24T10:44:00.001-06:002012-01-26T10:13:38.685-06:00

Here is the workout from today, which consisted of a 5-mile time trial (TT)—all out, as hard as you can as fast as you can, at whatever watts you can: 1:10:05, 155 HR (192 max) 48:08 warmup, 149 HR 13:43 test, 186 HR, 228 watts 8:13 cooldown, 143 HR These are my results from the previous TTs I've done at Todd's: DateTest NumberCompletion TimeAverage Watts January 24, 2012TT #613:43228 watts

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-63231998903925789222012-01-23T22:20:00.000-06:002012-01-24T07:54:23.841-06:00

Amazing sunset tonight My left quad developed a tic for a while this morning. Nothing to worry about, right? It was just pulsing as I sat at my desk.... I did my 7 minutes of work (which I'd only half finished on Friday) (lunge R 2min, lunge L 2min, standing ham, curl w/5lb dbs, wall push up, and crunch) and spent a few minutes on the elliptical. Although I felt terrible all day, I didn't

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-37935590017179114612012-01-22T20:08:00.000-06:002012-01-23T15:48:24.250-06:00

Job 5:8–9 "But as for me, I would seek God, and to God I would commit my cause—who does great things, and unsearchable, marvelous things without number." I didn’t take much time to write this weekend, so here’s the now-normal weekend recap. Friday: It ended up being nice enough for me to get out on my bike after work. It wasn’t warm, but it wasn’t freezing either, so I layered up and rode a

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com1tag:blogger.com,1999:blog-1122534729380451096.post-34749585505851404372012-01-19T21:30:00.000-06:002012-01-20T07:05:54.462-06:00

Pretty amazing sunrise this morning Such a great way to start the day! Lunchtime workout: 10-6-3 EDI Lunge L/R, squat w/15lb, standing ham (even though I was at the DHY I couldn't do glute ham because they don't have good equipment for it), curl w/15lb, push up, crunch. The hardest part was starting the workout. Once I was at the Y I was committed, and it actually went better than I'd

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-34802716279992337152012-01-18T20:25:00.000-06:002012-01-19T06:26:23.917-06:00

Some people have trouble taking a rest day, but I have no trouble with taking one day completely off. It's like a Sabbath rest—I know God implemented it, and I know I need it, so I take it. I don't ever do nothing, but I don't train at all, either. Besides working today, I had a few other things on my agenda, like running errands and cleaning my kitchen, which I rarely make time for otherwise:

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-57043583379505678422012-01-18T07:11:00.000-06:002012-01-18T07:11:37.474-06:00

Here's the most recent sweeps I entered...you can enter too, to win $2500 worth of groceries! Good luck! SavingStar Win 6 Months of Free Groceries

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-619998603708240522012-01-17T08:33:00.001-06:002012-01-19T07:45:04.621-06:00

I pretty much failed miserably in today's class. It must have been yesterday's "speedwork." The workout this morning was exactly the same as the two I did last week, and I made it 5 minutes in, before Todd even turned the computer on, before I wanted to get off my bike and call it a day. Not a good start. Somehow I convinced myself to continue pedaling until I just turn one more time. I rode to

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-34361414850586166582012-01-16T20:39:00.000-06:002012-01-17T08:21:22.412-06:00

Today I spent 40 minutes in the bathroom during my lunch break. Training. We don't have good workout facilities here at the office, and in fact we don't even have showers (though I have ridden in to work a time or two and done the whole wash-my-hair-in-the-sink thing. Today I had a workout to do and didn't want to be in the open or in the service-elevator room (it's hot in there!), so I

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-89465329211490533232012-01-15T20:43:00.000-06:002012-01-16T08:30:58.330-06:00

My morning food project: browning meat Meal #1: omelet; I'll use the rest of the meat in other meals, but it's now all ready for me. Today’s ride was super fun. We left from the Brentwood Y and had a big group of 10: Val, Todd, Shelly, Parri, Lee, Kat, Catherine, Anna, me, and Amber (we are thinking about recruiting a few new riders, so we invited her to join us). The route was a

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-45706977794375462032012-01-14T20:20:00.002-06:002012-01-14T20:27:50.693-06:00

Caleb, 1 month, the little boxer :-) This is how I shell almonds when I don't have a nutcracker It's gonna be a long morning Fuel for my project Project #2: scrapbooking Friday I worked in the morning, rode on my trainer after lunch, run lots of errands, and got in a good 5 on, 5 off thru 60 workout: wall sit, standing ham, lunge to 30, push up, curl x8lb, crunch. I got in a

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-67470908562756524632012-01-12T21:51:00.000-06:002012-01-17T08:27:43.430-06:00

My lunchtime workout was a 1,000y swim rather than a strength workout. I will do it either tomorrow or Saturday. Class today looked like this. It was hard in a good way. The tempo efforts would have been challenging by themselves, but split up by the spin-ups and including 1-leg drills in the middle made them that much more of a challenge. Plus I moved my watt threshold up 1—not a big jump, but

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-46978742882901412372012-01-11T20:24:00.000-06:002012-01-12T06:24:32.925-06:00

It was all fun and business for Catherine and me while running yesterday. We got in a good 6 miles and a good chat, and it was perfect weather. We didn't get rained on, only ran through a couple puddles, explored new paths at Jim Warren Park, and enjoyed the evening. Today was supposed to be my rest day, but that obviously didn't happen. Hopefully my legs are ready to ride tomorrow!

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-37616346185030951482012-01-10T11:19:00.001-06:002012-01-12T14:50:43.635-06:00

I am so proud of Valerie. Just wanted to start with that. She rode strong today and it was fun to see. Class today looked like this. It was hard in a good way. The tempo efforts would have been challenging by themselves, but split up by the spin-ups and including 1-leg drills in the middle made them that much more of a challenge (oh, and the nice run yesterday). I loved it. 1-10-12 Total

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-88186357252151669652012-01-09T19:18:00.000-06:002012-01-10T09:18:29.794-06:00

Catherine and I ended up not meeting to run tonight, but I still wanted to get in a good run. So despite being a little tired from the 10×30sec at lunch, I hit the tready for 60 minutes of running. My goal was to get in 7 miles during that time, and I hit that goal. I started out at 6.8 mph and set my timer for 8 minutes (to get me into the 8-minute mode, since that's my current mile goal for

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-40450526547771449922012-01-09T15:09:00.002-06:002012-01-09T15:10:06.369-06:00

I managed to get in a full (hard!) workout at lunch today—not driving to the Y gives me so much more time! This is a hard one, and the little note Will left on this one when he first wrote it for me a couple years ago was "Ignore any discomfort." I didn't so much ignore it as I tried to focus on something else—like riding or running fast—and that helped so much. It's all about focus. And with

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-46065315540883847632012-01-09T11:10:00.000-06:002012-01-09T14:08:08.604-06:00

(Not me, but SkinnyRunner) One of my new favorite blogs to read is SkinnyRunner. I think it's because she's a real person running fast, not a pro athlete being paid to run, eat, sleep, and recover. It's encouraging because it gives me a little hope that some day I might actually get to be a fast runner. Today SR is doing a giveaway for one of her readers to win an entry to the Arizona marathon

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-88290765424800363442012-01-08T18:51:00.000-06:002012-01-10T11:22:52.278-06:00

Posters and Christmas decorations Michelle gave me some sweet Trek posters for Christmas, so I got to work putting a few of them up on my walls. They make for some entertaining decoration! Then I went to the Concord Y to meet Parri, Anna, and Val for a short ride before our team ride. We were planning on riding about an hour, but 20 minutes in, Anna's chain broke. Val and Parri headed back

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-11741255653350776772012-01-07T21:40:00.001-06:002012-01-10T11:23:59.701-06:00

No, these are not super hairy legs It was very wet and dirty on the roads! This is where our route went These are the two categorized climbs: One on Natchez Trace and one on  New Hwy 96 It was quite wet this morning, and instead of joining a group of people we didn't know, Shelly, Parri, Anna, and I hit the road early enough for me to be done and showered by 11am. Woohoo! It wasn't the

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-53145541834772568162012-01-06T22:56:00.000-06:002012-01-07T22:01:55.562-06:00

I had time for only a run today, even though it was BEAUTIFUL and would have been a perfect day for a nice long ride. But I couldn't leave Tigger (who I'm watching for the weekend) home all day, so I didn't stay gone forever. Plus we had a team meeting at night and I had to spend some time at home with him. I ran 1.25 miles with Tigger, brought him home, then ran another 4 or so. It was a

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-36282498202501498532012-01-05T19:46:00.001-06:002012-01-05T19:46:15.165-06:00

I wasn't able to get in a workout early today, which means tomorrow will probably be a hard day. But I'm ready for it. Shelly and I were in Todd's class tonight (with another 8 people), and it was a good hard workout. It was the same workout as Tuesday, and I did better today than then. First, I increased my sprint wattage from 638 to 699. My goal had been 700, and even though I didn't hit that

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-50166961848908958062012-01-04T10:21:00.000-06:002012-01-04T10:21:27.347-06:00

You can't take this on an airplane I made two trips to the airport today: one to drop people off, and another to pick up something they'd left: the foot-long wrench in the picture above. It was somehow hidden in Lauren's bag, but the bag scanner machine (and the guys behind it) found it and wouldn't let her take it with her. Imagine that!

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-24604638912600071162012-01-03T21:21:00.000-06:002012-01-05T19:45:52.553-06:00

My Garmin's batteries are dead, so I have no time stats and no HR data. Sad. The workout looked something like this, and I got to 638 in the sprint at the end. 1-03-12 Warm up Single-leg drills Spin-ups to 105, 110, and 115 Tempo work with single-leg drills in the middle Tempo work with single-leg drills in the middle Spin-up to 110 Sprint (to 638) Cool down

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-42367157419037197692012-01-02T20:48:00.000-06:002012-01-02T20:48:00.171-06:00

This is the emptiest I've seen our parking lot in the daylight Today is supposedly a holiday, but our company is open and about half of us are in the office. It turns out that we are the only people in the entire building, which I would never know unless I went outside, which I did (despite the ridiculous wind). I was supposed to run with Catherine this afternoon, but we pushed it to later in

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-73049041259529110702012-01-01T19:44:00.000-06:002012-01-09T12:00:32.180-06:00

These are all the races I did in 2011, including results, links, etc. Crits: 27 TTs: 6 RRs: 9 Circuit Races: 1 (Total Bike Races: 43) 5Ks: 3 Olympic Tris: 1 Relay Races: 1 Predators Fangtastic 5K, 2/12/11 23:27; 4 of 115 (AG); 16 of 515 (females); 79 of 946 (OA) Tour de Tuscaloosa, 3/26-3/27/11 Crit: 13 of 16 (Cat 1/2/3) RR: 12 of 22 (Cat 1/2/3) Hell of the South, 4/02/11 RR: 9 of 17 (Cat 1/2

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-76859405374165781252012-01-01T19:36:00.000-06:002012-01-02T07:42:29.517-06:00

Kat's route included a few barriers :-) Friday's ride Friday I did not have to work, slept in, and rode 40 miles with Val, Parri, Anna, Emily, Amber, and Catherine. The day was absolutely gorgeous, and it was so nice to be outside riding at the end of December! For dinner, we ate at Porta Via in Cool Springs for Anna's birthday. It was a big group and I took a less than stellar photo.

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-57411360393051906302011-12-29T09:19:00.000-06:002012-01-03T09:20:20.042-06:00

This was our workout today in Todd's class. The scale might be a little off, but it otherwise looked like this. Today went surprisingly better than I expected. I don't have stats because my Garmin's battery is currently dead, so when I have access to them I'll add them. 12-28-11 12-29-11 1:40:40 total, 158 HR avg (178 max) 10:05, 127 HR to warm up trainer 20:00, 160 HR; 3 min easy (162):

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-34576365880766299422011-12-28T13:20:00.000-06:002011-12-28T13:20:07.581-06:00

Sometimes I wonder if you can call what I buy groceries. I don't usually buy much, and I buy seemingly random things. Today's quick trip to Kroger at lunch was pretty typical: Almond Breeze milk: free (was $3.59) Thin mints (2): $1.80 (was $2.78) Almonds (2): $1.78 (was $7.38) Veggies (3): $2.97 (was $6.00) Paid $6.60 (includes tax); saved $13.15 or 67% The milk ended up being free because it

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-34053460887920150242011-12-28T10:24:00.003-06:002012-01-03T09:13:48.175-06:00

This was from my drive home yesterday--I'm glad I was on my side of the highway! When I got home, I ran 5 miles because I made 5 stops on my way. My original plan was to run a mile at each stop, but since it rained on me at every stop but the last, I just scrapped that plan and made a new one. It wasn't my best run, but it was a good one considering I'd just spent 12 hours in the car! Driving

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-35801134004356582572011-12-25T23:51:00.000-06:002011-12-26T07:53:55.901-06:00

Christmas day, in no particular order: Lots of (big) presents under the tree Chilling with Caleb Reading the Christmas story Our stockings A gift from Mom A gift from R and J—haha! A visor from Mom from their IM in the Phillippines Jason's big gift Under Armour cold gear—hooray and greatly needed! Nap time for mom and baby We opened gifts, ate some good

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-4657227089863991932011-12-24T23:19:00.000-06:002011-12-24T23:19:24.839-06:00

Caleb sleeping Christmas Eve dinner the Robin way: white foods :-) Reading the Christmas story Jason's stocking--Robin gets presents that are too big! I ran and lifted this morning, then we had a good breakfast and went to downtown Bethlehem to visit a bookstore. We also played some games and read and chilled and ate birthday cake. I need as long a nap as Caleb took today!

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-70015962120397876702011-12-22T08:14:00.002-06:002011-12-22T08:14:37.727-06:00

I read this over at my friend Hollyn's blog (Running is Cheaper than Therapy) and decided to share it here. It says it's by Anonymous, and I didn't look too hard but didn't find an original. Story: Handling Adversity, Are you a carrot, an egg or a coffee bean? A young woman went to her mother and told her about her life and how things were so hard for her. She did not know how she was going to

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-54139185689873664042011-12-21T11:12:00.001-06:002011-12-21T11:12:34.300-06:00

Today, instead of riding another rider's ride, I tried to ride Todd's ride. He is the teacher and a former pro racer, after all, and he must know something of what he's talking about. I tried to keep the exact cadence he prescribed, and though I didn't complete succeed, I was much more successful than not successful. It was a good challenge. Before I look at the HR data, I'm guessing that this

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-33392624725885605022011-12-20T19:21:00.000-06:002011-12-21T08:25:21.371-06:00

I did something today that I haven't done in at least a year: I rode someone else's ride in class. Usually I look only at my name and numbers, and I try to keep a very steady cadence first and watts next. Sometimes I look at my watts per kilogram (WPK), but not often, and I rarely look at miles per hour and total distance. Today, I tried to keep the same miles per hour and cadence as Anna for the

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-14121492566596780312011-12-19T19:32:00.000-06:002011-12-20T08:12:58.238-06:00

Would you like a lemon with your oranges? I saw this today in my work neighborhood's Kroger store. It made me laugh. On another note, Catherine and I got in a great run today. I really could get used to 50* in the middle of winter. However, 50* and cloudy feels quite a bit cooler than 45* and sunny. Strange how that works. We ran 6 miles, from and around her neighborhood (downtown Franklin)

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-64814866555110787002011-12-18T19:23:00.000-06:002011-12-19T12:47:58.116-06:00

Caleb, my sweet nephew Evidently I take lots of pictures of food. Here's the weekend recap: Carving my first turkey Friday: Baked a turkey, my first one. It turned out very dry because I put it in the oven and left to run errands. Also I'm pretty sure I didn't take everything out of it that I was supposed to have, and I definitely didn't stuff it. But it tastes OK. I trained at the CSY,

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0Gallatin, TN, USA36.3883809 -86.446659936.3372509 -86.5256239 36.4395109 -86.3676959tag:blogger.com,1999:blog-1122534729380451096.post-62217786634023543532011-12-15T21:11:00.000-06:002011-12-20T08:13:18.611-06:00

I got in a short swim at lunch and worked the rest of the day. Then I went to ride my bike. This was the first time I've gone to an afternoon class at Todd's studio. I don't know if riding in the afternoon was the reason, but I felt amazing today and the ride felt ridiculously easy. Like I could have gone up 15 watts and still not worked too hard. But staying where I was and knowing that almost

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-28318755178793570092011-12-14T20:01:00.000-06:002011-12-16T08:10:38.008-06:00

Today was absolutely amazingly beautiful. I took advantage of the sunshine and 69* (in the middle of December!) and ran outside twice: once at lunch for 3.5 miles on the DHY trail and again after work for 5.5 miles from the MFY. Neither was super fast or super slow, both were pretty consistent, and the second was faster than the first. We shall see how I feel tomorrow afternoon at Todd's class.

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-12394898275897645662011-12-14T07:44:00.000-06:002011-12-14T10:20:21.622-06:00

Luke 1:46–55 My soul magnifies the Lord, and my spirit has rejoiced in God my Savior. For He has regarded the lowly state of His maidservant; for behold, henceforth all generations will call me blessed. For He who is mighty has done great things for me, and holy is His name. And His mercy is on those who fear Him from generation to generation. He has shown strength with His arm; He has

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-79893907799456405552011-12-13T07:01:00.000-06:002011-12-14T07:46:24.737-06:00

Mmm...dessert! Leftovers We had our annual (2010; 2009) company Christmas dinner at Maggianos tonight. We have gone there in past years, and everyone seems to enjoy it. Plus, we always have lots of leftovers. What you can't see in the picture is the two full bags behind the pans, another bag on the top shelf, and two huge pieces of cake. Yum. We mingled for a while and then sat around

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-35522347507532695832011-12-13T07:00:00.000-06:002011-12-16T07:54:58.496-06:00

My heart rate is coming down as the workouts continue. This is a good thing. 12-06-11 12-09-11 12-13-11 1:39:00, 159 HR (184 max) 1:32:00, 167 HR (184 max) 1:36:00, 161 HR (182 max) 7:35, 124 HR: warming up the trainer 7:15, 148 HR 9:58, 124 HR 20:32, 139 HR: warm up 19:45, 170 HR 20:33, 163 HR 4:03, 163 HR: easy spin 4:00, 167 HR 3:56, 160 HR 10:25, 171 HR: 1-leg drills; 10:29 rest (162 HR)

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-39099768123810349772011-12-12T19:59:00.000-06:002011-12-13T11:03:49.764-06:00

Franklin's Christmas tree in the square Photo credit My teammate Catherine and I met to run tonight through downtown Franklin in the dark. It was beautiful—we enjoyed the Christmas lights, the moderate temps, Pinkerton Park, not too much traffic, and some good conversation. I love having people to run with and being able to run through different areas! We did a good 4 miles and planned a

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0Franklin, TN, USA35.9250637 -86.868889935.822197200000005 -87.0268184 36.0279302 -86.7109614tag:blogger.com,1999:blog-1122534729380451096.post-8033956697648613002011-12-12T07:46:00.000-06:002011-12-12T07:46:34.648-06:00

I woke up singing this song, so I thought I'd share. Hungry Hungry I come to You for I know You satisfy I am empty but I know Your love does not run dry So I wait for You So I wait for You I'm falling on my knees offering all of me Jesus, You're all this heart is living for Broken I run to You for Your arms are open wide I am weary but I know Your touch restores my life So I'll wait

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-11053321141642676692011-12-11T19:05:00.000-06:002011-12-12T07:58:28.758-06:00

Franklin's Dickens of a Christmas festival My attempt at snow, with limited frosting It's pretty safe to say that there are tons of people more creative than I! My few Christmas decorations After replacing my car battery, which had to be done, I got to do a few fun Christmas things. I helped a sweet grandma named Tammy wrap presents for her 3 grandchildren and loved being able to

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-91039658797650758392011-12-09T09:08:00.001-06:002011-12-13T11:04:04.598-06:00

Today's workout was exactly the same as Tuesday's but with less watts. Thankfully. I was pretty much outside my tempo zone on Tuesday. Not that I didn't have fun and enjoy the workout, but it was nice to be where I was supposed to be today. 1:39:00, 159 HR (184 max) 1:32:00, 167 HR (184 max) 7:35, 124 HR: warming up the trainer 7:15, 148 HR 20:32, 139 HR: warm up 19:45, 170 HR 4:03, 163 HR: easy

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-18640212283970992002011-12-08T09:35:00.001-06:002011-12-09T09:09:02.601-06:00

Jeremiah 15:16 Your words were found, and I ate them, And Your word was to me the joy and rejoicing of my heart; For I am called by Your name, O LORD God of hosts.  Today has not gone at all as a normal Thursday would go. However, it has not been bad, just different. I got up and ready to go to work this morning, and it was 26* outside. I tried to start my car, and much to my dismay it would

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-37375945269619684212011-12-07T18:52:00.000-06:002011-12-08T11:01:21.884-06:00

That's how many I ran today around the MFY track. It's a little track, encompassing one tennis court, and 14 laps is 1 mile. 6:54 Miles 0–1 6:54 Miles1.01 –2 7:09 Miles 2.01–3 0:50 Miles 3.01–3.1 (or so—2 laps) 5:00 rest Miles 3.11–3.5 3:35 Miles 3.51–4 7:13 Miles 4.01–5 3:25 cooldown 40:00 total timed, then I walked enough laps to finish 5.5 miles 77 laps is a lot to keep track of I hadn't

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-35803267772585370622011-12-06T21:08:00.000-06:002011-12-09T08:59:19.983-06:00

The last time I was in Todd's class on a CompuTrainer was May 4; this was also the last time I tested. So it's been a long time, and I was also at the same watts I ended at. Thankfully I have still been training and it wasn't too much of a surprise to my legs to have to ride for a hard 1:39:00. 1:39:00, 159 HR (184 max) 7:35, 124 HR: warming up the trainer 20:32, 139 HR: warm up 4:03, 163 HR:

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-27547905036317534692011-12-03T20:18:00.000-06:002011-12-08T11:01:40.448-06:00

I couldn't stay inside today, so I didn't complete every gym workout I was supposed to have. However, I ran a few more miles than I'd planned on and didn't have to ride on the trainer at all. Hooray! Friday Run: 38:10, 3.39 miles (5:49 best pace) Warmup: 10:33, 1.04 miles Quarter-miles with 2 min rest: 1:43 (6:55 pace); 1:40 (6:41 pace); 1:40 (6:41 pace); 1:36 (6:27 pace)  Cooldown: 13:01,

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-41150699133011062922011-11-30T14:25:00.001-06:002011-11-30T14:27:35.988-06:00

This speaks for itself: “Let not your heart be troubled; you believe in God, believe also in Me [Jesus]. In My Father’s house are many mansions; if it were not so, I would have told you. I go to prepare a place for you. And if I go and prepare a place for you, I will come again and receive you to Myself; that where I am, there you may be also. And where I go you know, and the way you know.” 

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-89104647194164477262011-11-27T19:19:00.000-06:002011-11-28T15:43:21.457-06:00

Appetizers and game snacks All ready for company! Tracy, Paris, Stephanie, Arthur, and Jo Jo (first table), then around the table from the far left: Lucy, Ed, Gavin, Susan, Marilyn, Randy, me, and Katie Christmas decorations (unlit) Sullivan, IL, Stuff and Puff 5K Hardware: 3rd in AG

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0Decatur, IL, USA39.8403147 -88.954800139.7427777 -89.1127286 39.9378517 -88.7968716tag:blogger.com,1999:blog-1122534729380451096.post-87177277513846558132011-11-22T23:24:00.000-06:002011-11-28T15:46:24.326-06:00

Rainbow! Presents in the mail today! Although it rained most of the day, it cleared up a little in the early afternoon and I got to see a rainbow—awesome! Then I got home to some good mail—a pan, mixing bowls, measuring cups, a hot pad, and a spatula, all of which I'd sent in for as a rebate from some diapers I bought for my sister's little one; and quite a few checks for baby formula,

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-40799118463111928762011-11-21T20:38:00.000-06:002011-11-28T15:46:38.080-06:00

The peon "crown" Today was game day at lunch at work. Five of us got together and played Dalmuti. You can be either a Dalmuti (good!) or a Peon (bad!), and I ended up as the lowest of the low (Greater Peon) and earned a "crown" for my losing efforts. The loser gets the worker hat. The winner gets the real crown (from Burger King), and hopefully I will earn that back next week. In other news

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-29419199957156552202011-11-20T18:59:00.000-06:002011-11-21T07:02:19.188-06:00

Today ended up being quite dreary. When I woke up, I checked the weather and saw that it was 62* with 75% humidity. I knew that meant rain, but it was also a great time to get in a good humid run. So I set out without a route in mind and arrived home 6.7 miles later, wet and happy. Stats: 6.2 miles, 52:33, 8:28 pace (6:44 best), 173 HR (188 max), 636’ ascent, 603’ descent. Mile 1: 8:15 Mile 2:

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-28216547596841207472011-11-19T20:47:00.000-06:002011-11-21T07:00:52.680-06:00

Enjoying the sunshine! I got to sleep in this morning and it was wonderful! Then, after a bit of time at work, I stopped at Radnor Lake for a little hike. I’d love to be able to go to Percy Warner, but it’s so far away that Radnor is second best and is still beautiful. I thoroughly enjoyed the outdoors! I got a lot done the rest of the day and am closer to getting all my Christmas presents

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0Murfreesboro, TN, USA35.8456213 -86.3902735.742652299999996 -86.5481985 35.9485903 -86.2323415tag:blogger.com,1999:blog-1122534729380451096.post-20836679407142243782011-11-15T07:07:00.001-06:002011-11-15T07:23:09.861-06:00

I heard these this morning from David Jeremiah and Ravi Zacharias. Enjoy! Lines from an Unclaimed Rib Oh, unknown man whose rib I am,   Why don't you come for me? A lonely, homesick rib I am,   That would with others be!     I want to wed—     There now, it's said!       (I won't deny and fib)— I want my man to come at once and claim        His rib! Some men have thought that I was theirs,   

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-84574236143477057322011-11-13T13:59:00.001-06:002011-11-14T08:07:24.823-06:00

Lauren coring apples...and our pile of peels, cored and cut apples, and dehydrating apples in the background Friday was a good day. It started out with a few little gifts to a few of my coworkers, and that made me have a good attitude to start out the day. I also met with a friend for lunch, got in a good run, ran lots of errands, and got some other stuff done. Saturday was a good day too.

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-85665419047096839512011-11-08T20:10:00.000-06:002011-11-09T06:11:43.122-06:00

I rode my bike this morning, worked, swam at lunch, worked, worked some more, and checked my mail on my way home. I had some good stuff, so I went recycling and came home with lots of good stuff! Pretty much I made $16 in my half-hour of trash-can-digging. Galleria Mall Qs, Kohls Qs, a Publix Q, formula Qs for my sister's friend, Kroger Qs, and MQs—score!

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-73728621723831156132011-11-06T19:08:00.000-06:002011-11-07T08:00:05.767-06:00

At the start line I did the Ragnar Relay last year and hadn’t considered doing it this year. However, when Anna asked me to take her place on team The Village People, I happily said yes. My team was a normal, 12-person (that is, not an ultra, 6-person) team, which meant that instead of running 5 or 6 legs, I ran only 3. And instead of having to be in one van with 5 other people the whole time

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-9532082494377099362011-10-27T23:38:00.000-05:002011-11-01T09:40:39.155-05:00

We launched our newly redesigned website recently (Boson.com), so we had a little pizza party at work to celebrate. We also had a few birthdays to celebrate in the office, so Lisa added some cake to the celebration. Yum!

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-84745341362509878482011-10-26T19:17:00.000-05:002011-10-27T10:26:47.086-05:00

No crack—I can see clearly through my windshield and smile! After my 10×30sec workout tonight, I decided to go to Body Pump. Anna S has been going and said it was a good workout, so I tried it. I'm not sure why I was thinking that I might do OK in that class after the hard workout, but I thought that going in and realized coming out that I'd been quite wrong. The class was hard, and it

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-32437960779429531742011-10-25T18:46:00.000-05:002011-10-26T06:48:11.988-05:00

It was so nice out today I couldn't pass up the opportunity to ride outside. I'm glad I rode—the weather was perfect, the sunset was amazing, and I had a good ride! Stats: 4-19-11. 4-12-11. 5-31-11. 6-07-11. 7-13-11. 8-09-11. 8-16-11. 10-25-11. Total: 1:47:30, 31.7 miles, 17.7 avg (35.5 max), 160 HR (193 max) Total: 1:46:39, 31.9 miles, 17.9 avg (33.9 max), 151 HR (188 max) Total: 1:43:14,

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-82783754526187102372011-10-23T18:40:00.000-05:002011-10-25T06:16:51.391-05:00

Lisa C, Lisa S, Jonell, Val, Shelly, Catherine, Parri (front row) Me, Cali, Todd, Lee, Kat, Anna (back row) My workouts this week went OK, but I was exhausted all week. So I wasn’t expecting much from today’s run. Surprisingly, it went better than I thought it would. I realized that it’s good for me to run with my HR monitor/GPS so that when I feel like I’m running super slow, I can just

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-59787451338329154262011-10-22T06:46:00.000-05:002011-10-24T06:47:21.031-05:00

Will (Iron Will Sports and Fitness) has been kind enough to send me videos to remind me how to do some of these exercises. Here are his latest: One-leg squat   Scapular pull up

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-87093590407869153952011-10-20T20:24:00.000-05:002011-10-21T11:50:26.863-05:00

Today, Aunt Renee, Lauren, and I went to TPAC in Nashville to see Wicked. I had read very little about it and knew only that it had to do with the Wizard of Oz story. Now I know more of the story, and I was very impressed by the acting and musical ability of all the cast members. They performed well, and I enjoyed it immensely. Surprisingly, there were lots of kids at the performance. It is

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-52709261355914222222011-10-19T10:33:00.001-05:002011-10-20T07:02:54.698-05:00

In The Waiting Performed by: Greg Long Pain The gift nobody longs for, still it comes And somehow leaves us stronger When it's gone away Pray I try and pray for Your will to be done But I confess it's never fast enough for me It seems The hardest part is waiting on You When what I really want Is just to see Your hand move I want a peace beyond my understanding I want to feel it fall like rain

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-69125061491720165062011-10-18T18:44:00.000-05:002011-10-19T07:14:54.658-05:00

My workouts so far this week have been good, which is encouraging after a vacation! Monday: 5 minutes of work, spread throughout the day, lunge, standing ham, wall sit, push up, curl, crunch, pull up. Tuesday: 40-minute hard ride; 5 on, 5 off thru 40, lunge on crates, wall sit, squat with stick, push up, curl, crunch; walk at Radnor Lake (which, although beautiful with all the fall colors,

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-56466618263738404622011-10-15T23:10:00.000-05:002011-10-18T07:11:49.865-05:00

This year's Hawaii vacation was so much fun. I enjoyed all of it: The pre-race, race, and post-race stuff (check-in, expos, body marking, aid stations, watching and cheering, riding on the course, being at the finish, the awards banquet, the mahalo banquet, all the triathletes all around, etc.); spending time with the family, swimming, snorkeling, stand-up paddle boarding, kayaking, running,

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0Phoenix, AZ, USA33.4483771 -112.074037333.024432600000004 -112.7057513 33.8723216 -111.4423233tag:blogger.com,1999:blog-1122534729380451096.post-48932132095605328492011-10-09T02:09:00.000-05:002011-10-09T22:10:07.857-05:00

Pro swim start Dad finishing the swim Dad starting the run Mom, Allison, and me waiting for Dad while he was on the bike Dad finished! This day was fabulous. First, Dad finished. Then, besides it being hot but cloudy, we enjoyed tracking (and possibly stalking) the pros, cheering Dad on, and more. Allie had her iPad with her, so we always know what was going on, even when we

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-83883618209753198892011-10-07T23:18:00.000-05:002012-02-10T10:55:08.257-06:00

We've been busy in Kona doing some pre-race stuff, and it's been fun with my cousin Allison because she knows all the pros and all the places to be. We've seen tons of athletes, and I love being around all of them. Every time I come here I get to wanting to do this race eventually. It will have to wait another year or so, but it's still staying high on my list. This was my view after Dad was

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-42376041300660652072011-10-03T20:17:00.000-05:002011-10-04T11:18:54.498-05:00

Language in general fascinates me. It's continually changing, yet we can understand what was written and spoken in decades, centuries, and millenia past. Somehow, I came across this site, which shows the results of a dialect survey conducted in the US. The information therein says a lot about how we speak in different parts of the country and why we might at times misunderstand what another

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-7990372657594262702011-10-02T18:18:00.000-05:002011-10-03T06:24:59.143-05:00

My Sunday morning activity I cannot believe that it is October already. Even without any races, September flew by with as much speed as the previous months. October started well, with a long run. I’ve been running around 3 or 4 miles at a time 2 to 4 times per week. After a great couple workouts and being at the half marathon for inspiration, I decided to run long on Saturday morning—11 miles

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-11691006400467500772011-09-28T18:59:00.000-05:002011-09-29T07:00:58.929-05:00

Today’s workout was a great one. I haven’t been the best at working at 100% because I know how much it takes out of me, but I also haven’t seen the physical benefits that I’d see if I’d be working at 100%. So today I decided to work harder than I had been, and it was a good decision. Today’s workout was 10-6-3 EDI, two sets: lunge with RL, squat with stick, GHR to arm’s length, curl (18), bench (

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-89907972499088282562011-09-25T20:19:00.000-05:002011-09-29T07:02:00.811-05:00

This morning, I got to sleep in before riding with Val, Anna M, Kat, and Jay. We made up the route as we were riding, made two stops, and generally just enjoyed the sunshine. It was great to be outside, and I really like my new bike! After a short chat with Anna, I headed to the Farkases’ to watch the Titans win and complete a few projects (for me on my computer and for ARenee with some craft

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-16212680783578628402011-09-24T21:14:00.000-05:002011-09-26T06:18:19.195-05:00

I can’t seem to keep up. It’s not that I don’t have time to blog, it’s that I’m not making time to do so. I really enjoy writing, but I have definitely liked the break. And I haven’t had many pictures to add, which makes multiple wordy blogs in a row seem so boring. I got to be a part of Team Swiftwick this morning for the Nashville Women’s Half Marathon. We met dark and early, but if I’d

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0Nashville, TN, USA36.1658899 -86.784443235.9607904 -87.10030019999999 36.370989400000006 -86.4685862tag:blogger.com,1999:blog-1122534729380451096.post-63325199199645185332011-09-20T18:45:00.000-05:002011-09-21T06:46:50.685-05:00

This past weekend, I hopped on a plane and flew to Pennsylvania to visit my sister. Robin is pregnant with the first kid on the Acheson side, and her friends were giving her a shower. I wanted to go to it, so I did. It was also quite nice of them to schedule it on a weekend after my season, so I definitely had to make an effort (though it didn’t take much) to get out there. The shower was Friday,

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-15677580304666682262011-09-14T18:43:00.000-05:002011-09-21T06:47:06.483-05:00

Proverbs 14:1 “The wise woman builds her house, but the foolish pulls it down with her hands.” Today’s workout was a good one, spread out all afternoon. My plan had been to get all the exercises done that I could during the day so that I could play a game (Dalmuti) at lunch and ride with Valerie in the evening. However, I got only two exercises in during the day and didn’t ride with Valerie, so

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-17395353911059642412011-09-13T19:27:00.000-05:002011-09-14T06:28:12.333-05:00

Today was an easy run/easy ride kind of day. Getting outside twice is always a good day, so I’ll take the easy day. Plus I got a ride on my new bike! I sold the Trek and replaced it with a Blue, which is named BB. Here he is: I went out at lunch to the DHY and headed for the trail. I wanted to be in the sun as much as I could, so I went down the road toward the city property and turned the

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-2269229078388788002011-09-12T20:32:00.000-05:002011-09-13T08:09:12.110-05:00

I read through a great list today, 50 Rules for Dads of Daughters. I've written my favorites below, in order of appearance on the list but not necessarily in order of favorites. And I'd say this applies to any man with his woman, whether she's his daughter or his wife. #19: Teach her how to change a flat tire. A tire without air need not be a major panic inducing event in her life. She'll still

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-28011001608531088262011-09-11T06:49:00.000-05:002011-09-12T06:51:36.226-05:00

This weekend was unlike any other weekend, and it was a good one. Friday, I worked my normal half day and then went to MFY for a workout: 10×10sec, 2 times, lunge with RL, GHR with reps to top, pull up (1 time), altitude drop curl with 18lb, and crate crunch. It definitely went better than Wednesday’s workout. Thankfully. Later I headed to my teammate Kat’s sister-in-law’s house to help her

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0tag:blogger.com,1999:blog-1122534729380451096.post-6778280735475538022011-09-08T20:52:00.000-05:002011-09-09T08:53:23.983-05:00

It was beautiful out today--like real fall weather, even though it's 2 months early. It's going to get hot again, but I'm going to appreciate and enjoy the moderate temps while they're here. Today at lunch, Val and I met outside at the pond across the street and took a good 3-mile walk. We warmed up just enough to take off our sweaters but not enough to sweat. Perfect! To make the day even

kakes773http://www.blogger.com/profile/08300268519294479156noreply@blogger.com0