Training weekend

I am going to try and step it up a bit this weekend to see how my body and knee handles everything - here is the projected weekend

Friday - 40 minute run and 45 minute spin class
Saturday - 45 mile bike ride and weight session
Sunday - 30 mile hard bike followed by 2 mile run

it is not anywhere normal mileage for this time of year but will give the knee a good test and see how the lung respond to 3 days of of multiple sessions.

everyone have a great weekend and enjoy the weather.

List Friday - Best Sports Movies

staying on the movie and Oscar theme (even though the Oscars were last weekend and I have no idea who won) - thought I would talk about the best sports movies. here is my opinion:

1.Caddy Shack - one of the best comedies of all time (I still remember sneaking in to the theater to see this movie). On the other hand - one of the worst sequels ever!
2. Pride - movie about an inner city Philly swim team
3. Remember the Titans - just an awesome movie - I still find it hard to believe the last play of the game really worked but a great movie non the less. The scene at Gettysburg was great
4. 8 Men Out - "Say it ain't so Joe"
5. Slap Shot - an awesome portrayal of minor league hockey.

Honorable mention:
American Fliers - sweet mustache on Kevin Costner - they should bring back the Hell of the West bike race.

here are some good movies (documentaries) to help with your motivation to training:
-Showdown - the story of CC national championships
-What it Takes - world class triathletes prepare for Hawaii
-Spirit of the Marathon - although the guy trying to qualify for Boston is kind of winy
-Running the Sahara - these dudes are crazy
-Running on the Sun - if you have to see any of these see this one - the story of Badwater!

baseball is here

one of the best things about living in Florida - Spring Training Baseball games. Games start today and I can not wait to see our first game. here is our schedule so far

Phillies v Braves (LBV) - Sunday 3/1
Phillies v Braves (LBV) - Sunday 3/8
Reds v Phillies (Clearwater) - Tuesday 3/17 - st Patrick's day - yes green beer and baseball
Tigers v Braves (LBV) - Thursday 3/19

hopefully we will get to see a game or two in Kissimmee too.

Run update #2

today was run number 2. I went out and ran 34 minutes (about 10% longer than Monday)and had no troubles or pain. My HR was a little higher today (ave 150) but my resting HR has been a little high. I think I have a little bug that is making my HR a little higher than normal.

My week basically looks like this -

Monday - run, ice, compression, stability work
Tuesday - lift, spin
Wednesday - run, ice, compression, stability work
Thursday - lift, spin
Friday - run, ice, compression, stability work (will try for 37-40 minutes on Friday)
Saturday - long bike, ice, compression
Sunday - run, lift, ice, compression (try for 45 minutes)

After this week is over we will evaluate my status and make a decision on Du Nationals and other events throughout the year.

Stay tuned - will let you know how it is going.

Run update #1

today was the first day back running since early January. I put in run of 30 minutes averaging a nice easy pace of 8:20 a mile. HR was a little high (average 144) but that is to be expected after no running for many weeks.

off to ice the knee a while. tomorrow will be the test to see how everything feels after today.

man did it feel good to run again!

Time to Run - Born to Run - Hope to Run

tomorrow is 15 weeks since my injury and 7 weeks of not running - but tomorrow I get to run. The good news is - I have had no pain on the bike and been getting stronger in the gym. After my run tomorrow and seeing how I feel on Tuesday I will make the decision on entering Du Nationals - if it all goes well I will have 8 weeks to build some speed and get my a$# in gear and be ready to roll into Richmond and be ready to race. if tomorrow is bad or Tuesday there is residual pain then Du Nationals will have to wait.

check back for an update

Tour of Cali

Congrats to Levi for another win in the Tour Of California and to super domestique Lance for really helping and doing his job. Levi was definitely strongest in the the tour and rode some great time trials. It was obvious that Lance did not have the legs in the TT. I assume Levi returns the favor and works for Lance in the next race then they will both work for Alberto in the Tour. Maybe Astana can get 2 men on the podium in the Tour - how awesome to see Levi up there in France.

Dave Z had an awesome race too - 2nd place OA is not bad.

One more reason I should get a weave!

Woman OK after bullet ends up in her hair weave
AP - Thu Feb 19, 11:37 PM ET
KANSAS CITY, Mo. - Other than having a bit of a headache, a Kansas City woman was uninjured after a bullet fired at her ended up tangled in her hair weave. Police said the 20-year-old woman was in a convenience store parking lot late Wednesday when a man flagged her down and told her that her ex-boyfriend still loved her

List Friday - best horror movies

Since some people will be getting Oscars this weekend I thought I would post about movies - since I have not seen any of the movies up for awards I thought I would talk about Horror Movies - since Friday The 13th (what are we up to - 9 or 10) did not get nominated for an award I will list my favorite horror movies of all time:

1. Psycho - classic, classic, classic.
2. Halloween - see this movie as a kid and you will never go outside again
3. Saw - I think these have gone hill since number 1 - but this first one was pretty terrifying
4. The Shining - "Here's Johnny" Jack N is the man
5. Rosemary's Baby - I saw this movie with my sisters when I was a little kid - it scared the crap out of me.

Honorable mentions

Jaws - my parents would not let me see this because we were water skiers and they were afraid I would not go in the water afterwards - they were right
Exorcist
Grudge
The Ring

What are you all time favorite scary movies??

Diet Change

I have decided to go Soda Free (or at least Soda Reduced). Just for the record I do not drink a ton of soda compared to some folks I know but I did consume 1 Coke Zeros a day. So I have decided to cut out soda during the week in an effort to reduce my caffeine intake. I have not gone cold turkey on caffeine but I have reduced my caffeine intake a ton - if I feel like I need some caffeine I have a green tea which many will argue is better for you than soda any way.

A 20 oz Coke Zero has about 58 grams of caffeine and green tea has about 10 grams - it has been 2 weeks now and no adverse effects.

here is a chart for you to track your caffeine intake:

Coffees Serving Size Caffeine (mg)
Coffee, generic brewed 8 oz. 133 (range: 102-200) (16 oz. = 266)
Starbucks Brewed Coffee (Grande) 16 oz. 320
Einstein Bros. regular coffee 16 oz. 300
Dunkin' Donuts regular coffee 16 oz. 206
Starbucks Vanilla Latte (Grande) 16 oz. 150
Coffee, generic instant 8 oz. 93 (range: 27-173)
Coffee, generic decaffeinated 8 oz. 5 (range: 3-12)
Starbucks Espresso, doppio 2 oz. 150
Starbucks Frappuccino Blended Coffee Beverages, average 9.5 oz. 115
Starbucks Espresso, solo 1 oz. 75
Einstein Bros. Espresso 1 oz. 75
Espresso, generic 1 oz. 40 (range: 30-90)
Starbucks Espresso decaffeinated 1 oz. 4
Teas Serving Size Caffeine (mg)
Tea, brewed 8 oz. 53 (range: 40-120)
Starbucks Tazo Chai Tea Latte (Grande) 16 oz. 100
Snapple, Lemon (and diet version) 16 oz. 42
Snapple, Peach (and diet version) 16 oz. 42
Snapple, Raspberry (and diet version) 16 oz. 42
Arizona Iced Tea, black 16 oz. 32
Nestea 12 oz. 26
Snapple, Just Plain Unsweetened 16 oz. 18
Arizona Iced Tea, green 16 oz. 15
Snapple, Kiwi Teawi 16 oz. 10
Soft Drinks Serving Size Caffeine (mg)
FDA official limit for cola and pepper soft drinks 12 oz. 71
Vault 12 oz. 71 (20 oz. = 118)
Jolt Cola 12 oz. 72
Mountain Dew MDX, regular or diet 12 oz. 71 (20 oz. = 118)
Coke Blak 12 oz. 69 (20 oz. = 115)
Code Red, regular or diet 12 oz. 54 (20 oz. = 90)
Mountain Dew, regular or diet 12 oz. 54 (20 oz. = 90)
Pepsi One 12 oz. 54 (20 oz. = 90)
Mello Yellow 12 oz. 53
Diet Coke 12 oz. 47 (20 oz. = 78)
Diet Coke Lime 12 oz. 47 (20 oz. = 78)
TAB 12 oz. 46.5
Pibb Xtra, Diet Mr. Pibb, Pibb Zero 12 oz. 41 (20 oz. = 68)
Dr. Pepper 12 oz. 42 (20 oz. = 68)
Dr. Pepper diet 12 oz. 44 (20 oz. = 68)
Pepsi 12 oz. 38 (20 oz. = 63)
Pepsi Lime, regular or diet 12 oz. 38 (20 oz. = 63)
Pepsi Vanilla 12 oz. 37
Pepsi Twist 12 oz. 38 (20 oz. = 63)
Pepsi Wild Cherry, regular or diet 12 oz. 38 (20 oz. = 63)
Diet Pepsi 12 oz. 36 (20 oz. = 60)
Pepsi Twist diet 12 oz. 36 (20 oz. = 60)
Coca-Cola Classic 12 oz. 35 (20 oz. = 58)
Coke Black Cherry Vanilla, regular or diet 12 oz. 35 (20 oz. = 58)
Coke C2 12 oz. 35 (20 oz. = 58)
Coke Cherry, regular or diet 12 oz. 35 (20 oz. = 58)
Coke Lime 12 oz. 35 (20 oz. = 58)
Coke Vanilla 12 oz. 35 (20 oz. = 58)
Coke Zero 12 oz. 35 (20 oz. = 58)
Barq's Diet Root Beer 12 oz. 23 (20 oz. = 38)
Barq's Root Beer 12 oz. 23 (20 oz. = 38)
7-Up, regular or diet 12 oz. 0
Fanta, all flavors 12 oz. 0
Fresca, all flavors 12 oz. 0
Mug Root Beer, regular or diet 12 oz. 0
Sierra Mist, regular or Free 12 oz. 0
Sprite, regular or diet 12 oz. 0
Energy Drinks Serving Size Caffeine (mg)
Spike Shooter 8.4 oz. 300
Cocaine 8.4 oz. 280
Monster Energy 16 oz. 160
Full Throttle 16 oz. 144
Rip It, all varieties 8 oz. 100
Enviga 12 oz. 100
Tab Energy 10.5 oz. 95
SoBe No Fear 8 oz. 83
Red Bull 8.3 oz. 80
Red Bull Sugarfree 8.3 oz. 80
Rockstar Energy Drink 8 oz. 80
SoBe Adrenaline Rush 8.3 oz. 79
Amp 8.4 oz. 74
Glaceau Vitamin Water Energy Citrus 20 oz. 50
SoBe Essential Energy, Berry or Orange 8 oz. 48

First real test of the knee

Over the weekend I went for a bike ride each day to test my knee and see how it was feeling. Saturday was a rather flat, easy effort 45 mile ride. I wanted to keep the ride at a low HR and a high cadence with no standing or mashing the pedals.

Sunday was a little shorter ride but at a little higher HR and a little undulation mixed in. it was a 38 miler with a little bit higher speed involved.

Both rides went well and there was no unusual pain in the knee. I even had a section on the ride that I let the pack ride ahead while I was taking a nature break and had to ride hard to catch up. My lungs were not the best shape but the knee felt decent.

Today there is no pain!

This week I will spin as much as possible and get in the weight room to prepare for running next Sunday :-).

Keep your fingers crossed.

List Friday - most annoying singers

of course this list is endless and it is up to the listener. here is my list of the 5 most annoying singers:

Scott Stapp
Michael Bolton
Cher
Celine Dion
Mariah Carey

runners up will be most of the American Idol winners!

let me know your thoughts

wow

man - this is crazy - all the of the bitching we do (ok, I do) when the temps drop below 40 degrees in FL and this is what you get when you live in OK. this is a pile of hail coming form the downspout of this house.

Think of this baseball team

Miguel Tejada pleaded guilty today to lying to Congress - next up - Barry Bonds or Roger Clemens - maybe we should send them all to the same prison and they can play of baseball team while serving their time and thinking about what they did - it would be a pretty nice foundation to a team.

Race results

as everyone knows it is race season in FL - seems like there is a race every weekend form now until April/May. Mondays are a fun day for us because all of our athletes send up their race results.

Here was the fist one of the day:

Debbie S - race the Lady Track Shack 5k - 2008 result was 25:04 and she placed 93rd - Debbie told us that she wanted to get out of the 25 minute range for a 5k and to get faster.

We are training Debbie for the Princess Half but she hopped in this race for some speed work - 2009 result was 22:15 and she placed 24th.

She improved by 2:49 over the last year - :55 seconds a mile!

Congrats Debbie

New Training Groups Start

Team Hendryx started it's new training groups this week -

We have 40+ runners in the Lake Buena Vista area that meet on Tuesday night and every other Saturday

we have 20+ runners that meet in the Orlando area that meet Wednesday night and every other Saturday

we have 15 triathletes for TNT - I am only coaching the swim portion

we have 8 IM clients that have started or will be starting soon - training for IM FL, GFT, or B2B

Also, Middle School and High School track starts this week - I guess it is back to work time!

will Bill run this week?

that is the question of the week - I head to the doctor at 2:00p today to get the results of my MRI once I have the results I will have to decide on a course of action depending on what the results reveal.

it is 10 weeks until Du Nationals and I have been putting in some time on the bike, lifting and doing core work but no running. Obviously the part of Duathlon is running and if I can not get running again soon then Du nationals will be out of the question. I am not going to go up there and race unprepared.

Once month after Du Nationals is Keys 50 miler - at least I have a solid distance base before the injury (2 runs over 30 miles and 2 runs over 25)so this might be a little more likely - especially since speed is not important - just endurance.

More to follow later today

List Friday Has Returned - Favorite Comics

it is high time that List Friday returns to this blog - here is my list of favorite comic strip (syndicated): no particular order

1. Frazz - jeff mallett - frazz is musician, athlete, janitor and is helping mold young minds - wish this was in our local paper!

2. Dilbert - scott adams - anyone who has ever held a corporate job has got to love (or hate the accuracy) of this strip. many times I have placed my bosses in the strip and it has all come true - ironic

3. Doonesbury - gary trudeau - love how direct and relevant this strip is.

4. Calvin and Hobbes - bill waterson - unfortunately this strip went away too soon - but calvin and hobbes is just great, anyone with kids should have all these collection books on hand. Besides, the strip was born on my birthday

5. Get Fuzzy - darby conley - Bucky and Satchel are awesome (and would be even if they were not named after baseball players)- while it seems to be about Bucky I like Satchel the best!

Others of interest

Far Side
B.C.
Pearls Before Swine (this one is hit or miss for me - sometimes I love it sometimes I can not finish it)

Enjoy - what are your favorites.

Rocky Raccoon

I go into this weekend feeling a little down - The Rocky Raccoon 50 miler is this weekend and I am not there to run with Sean. Unfortunately a knee injury (not from running or triathlon) is holding me out of this race and being there to support Sean. I know he is going to tear up the course this weekend and race well. The weather is looking perfect for this run - lows of 55 and high of 75 in TX this weekend.

We have had some positive signs for this race: first trail run - scared a bunch of raccoons; Disney Marathon - spotted a raccoon sleeping in a tree; didn't run over a raccoon the whole training period :-) - See? What could go wrong!

Any way - good luck to Sean this weekend making his first attempt at the 50 mile distance and to all the ladies tackling the Track Shack Lady 5k

Everyone else - have a great weekend of training - it is going to be a tad warmer here in Central FL.

Michael Phelps

Here is the question - is it ok for a public figure to use the excuse of age as a reason for making a mistake? It was funny hearing Michael Phelp's "apology" after being photographed smoking hippy lettuce.

Yes, he is in his 20's - I know when I was in my 20s I made my fair share of errors in judgement. However, I had not been to two Olympics, won multiple gold medals, had sponsors paying me millions, and relied on my country to help train me and send me to those Olympics so I could make that kind of jack. You know this is his second error of being young - I do believe he was picked up DUI after his first Olympics.

I have said this many times and still stand by my statement - if I was a millionaire you would never catch me: Shooting myself (I would pay people to protect me), get caught drunk driving (I would pay someone to drive me), have pictures of me smoking the hippy lettuce (If I needed to do that I would do it where no one was around), or getting in a fight (I would pay people to fight for me). It is pretty simple - it is not that hard.

I know a politician that has been in office for over 15 years and they have never had a picture taken of them with an alcoholic drink in their hand - this person drinks but remains aware and responsible when in public.

I sure hope that Phelps has learned from this. Do I believe he will quit smoking - probably not. My guess would be - he trains hard and races well - when it is his off season he lets loose! Good for him - he just needs to realize who is around him and the ramifications of his actions - age has nothing to do with it.

I am volunteering to be one of his handlers from now on - you will never see another picture of the Super Swimmer that is not flattering! Call me Michael I will let you know my terms.

The Day the Music Died

50 years ago today we lost 3 great musicians in a tragic plane crash. Buddy Holly (that'll be the day that I die, Peggy Sue), Richie Valens (donna, come on, let's go) and J.P. Richardson (chantilly lace).

it is too bad neither of these musicians could have stayed around longer and graced the public with their great music. They are certainly 3 people who died way too soon.

it is ironic that Waylon Jennings (who went on the become a big country star) gave up his seat to J.P and a backup musician Thomas Allsup "lost" a coin flip to Richie Valens for the other seat.

one stirring piece of music came out of this tragic event - Don McClean wrote American Pie about 10 years later - which has many references to Buddy Holly and the crash that killed all three of these musicians.

Deal of the Day

free Grand Slam breakfast at Dennys - 6:00a - 2:00p

Dr updates

The Doc was a little worried that the pain has not gone away in my knee - there also appears to be a little swelling and a little hitch in the movement of the knee. I get my MRI on Weds - keep your fingers crossed because we are getting close to putting Nationals in jeopardy

Happy SB, New Adventures, Dr Visits ...

It has been a while on the blog for me - I wanted to give everyone a chance to see our 2009 training programs and make sure everyone had a chance to contact us to sign up and start their training for 2009.

Now it is time to start blogging again:

1. Congrats to the Steelers on their 6th SB championships - wow! That is awesome. Truthfully it was one of the most boring SBs I have ever watched until the last 7 minutes of the game - then it was one of the most exciting.

2. Team Hendryx has signed on to be the preferred coaching company for the FL Relay Series - this is a series of 100 mile relay races - completed with a team of 6 runners. TH will be coaching teams to be prepared for these races. We will also be giving away free coaching and racing advice to one lucky team in a random drawing. Interested in one of these races or coaching let me know (the race links are on my blog)

3. It has been 27 days since I have seen the doctor (who is counting), 27 days with no running, 27 days of missing my running shoes, 27 days of seeing my run fitness levels take a vacation. I am heading to the Doc today for a follow appt and a MRI - the truth is - I have the same pain in my knee I did before I went to the doctor.

4. This weekend is Rocky Raccoon - Sean will be tackling the 50 mile race and tearing up the course. I will not be making this trip because of my knee - but I will be tracking Sean during the race.

5. Team Hendryx run groups start this week - looking forward to helping a new group of runner achieve their goals. I am learning some new core exercises in order to give them a good workout after they are done on the track.

6. Some of our Ironman athletes started training today - they are in the Prep phase and working on base strength. All of their schedules are similar - Olympic Distance in April/May, 1/2 Iron in May/June, IM in Oct/Nov. very excited to see them complete their goals

Hope everyone is well and will start to tune in regularly again - I will be back to blogging and giving more frequent updates.