Tip of the Day

Carboydrate recommendations based on exercise duration: 30-60 minutes of exercise: 6-8 g/ kg BW 1-4 hours of exercise: 8-10 g/kg BW > 4 hours of exercise: 8-19 g/kg BW The higher grams of carbohydrate may be indicative of a 24 hour race, or some other type of ultra endurance mode of exercise.

Great Road Ride, a little bit of intensity.  Some great pics of leaking pipes around gas wells that don't have vapor recovery units.  Also, some great pics of open air frac ponds. Took 30 minutes for me to get a metallic taste in my mouth.  1.5 hours for the taste of blood to be in the back of my throat and 2 hours for the base of my cerebral cortex to feel like it's going to burst. I have an idea: O and G Bike Rally Tour We will get a permit for

Hey, 70 minutes off road with the Vibrams.  The first hour felt great finally working on cadence and coming out of recovery.  Thought I was going to have a negative split

Warming up is both an art and science. It is going to fall somewhere in between 10-20 minutes w/ 5 to 7 minutes rest before you race. It may be FREE it may be Scripted. It may be an advantage not to warm up; depending on the weather conditions. If it is cold or hot, it may be better to keep yourself warm in a car, or keep yourself cool with ice. The most important aspect of a warm up: is to be flexible. Most people think a trainer is best: I think ROLLERS are best; Either way there is no

Tuesday: went to L.B.Houston and  cranked out a lap while the monkeys were at swimming.  In 2 months, I forgot how to ride a mountain bike.  It was a good lap and exactly my weakness, going through the trees.  It took me 45 minutes to do 7.5 miles.  It wasn't race pace, it gives me a goal.  Ride 2 laps in an hour.  That will get me flowing through the Texas Trees at a pretty fast pace.  Of course, I was a little scared, had two dabs, mostly because I

Ran 3.5  No speed records, actually slow as  molasses in 31 minutes, with my Vibram 5 fingers,  kinda tough to walk again today, getting better. Swam: 2150.  Great workout Thanks Coach Tom: 600 warm up: 300 swim/200 pull/100 kick 10 x 50 on 1 minute 8 x 75 = 50 moderate/25  kick sprint 2 x 125 = 50 moderate/50 moderate hard/25 sprint 200 cool down. Coach Tom can be found at Fountain of Youth  Masters, Flower Mound and Irving Masters.  He's the best, Thank You.  or if you just want your kids to get faster: Irving Swimmers;  

New Favorite Thing in the Whole World: Clif C Bar: Fruit, Nuts and Sea Salt They come in a variety of flavors; Here's the Blueberry: (apple doesn't have sugar) Ingredients: Organic Dates, Organic Blueberries,(organic blueberries and evaporated cane juice), Macadamia Nuts, Organic Blueberry Juice Concentrate, Organic Lemon Juice Concentrate, Sea Salt(Real Salt), Natural Vitamin E

6.6.10 I love Sundays, I love life, I love doing different things.  This morning I wanted to go help out a friend, Terra Firma Promo and a client, Rich Szecsy so my alarm went of at 4 AM.  I showed up just in time.  Rich had just given up on eating, or drinking anything but water.  I brought my usual nummy nums:  watermelon, big hit, didn't bring near enough.  Moldy poops, otherwise known as 'caveman bars': dates, honey, cashews and coconut, espresso, he didn't like that too much and chicken, that

On occasion run barefoot. To start, find a nice soft grassy field, like a soccer field and run a short distance barefoot. You can graduate to a track, and to asphalt. This helps in strengthening the muscles of the lower leg/foot including all your stabilizing muscles. Slowly increase your distance/time. There’s a whole group, can you believe, who run marathons barefoot?!? The nice thing about running barefoot, your body can feel when you are not running in proper

It's like that time I had bronchitis and a sinus infection and went to the Dirty Dozen, after 6 hours, I just had to quit.  My lung sputem was so dry, I just couldn't go on.  I still got 3rd place. It took Mr T to tell me I was warm.  I have a fever of 100. I'm done.  I did everything that I could, and only a few people stood by me.  Thank you to those who stood by me, that meant the world to me.  I just can't go on