February 6th, 2020

John Wooden.  An amazing coach.  And with all of his success, and all of the notoriety that came with it, he stayed humble.  An old story I heard many times before: this great coach could be found sweeping the floor of the basketball court after practices in the evenings after the players went home.

Don’t be afraid to grab a broom.

Coach Wooden shared some wisdom that he entitled “9 Promises That Can Bring Happiness” – and after reading them, it helped me put things in perspective a bit better.  Here’s the list:

1. Promise yourself that you will talk health, happiness and prosperity as often as possible.  The more positive you sound, the more positive you’ll feel.  And that rubs off on others.

2. Promise yourself to make all your friends know there is something in them that is special and that you value.  This one cannot be done often enough.  An amazing daily habit to get in to.

3. Promise to think only of the best, to work only for the best, and to expect only the best in yourself and others.  Don’t expect average of yourself.  Don’t settle.  A difficult concept to embrace day in and day out – but one that is truly wise.

4. Promise to be just as enthusiastic about the success of others as you are about your own. 

5. Promise yourself to be so strong that nothing can disturb your peace of mind.  You’re a constant work in progress.  Build yourself up in all ways – and fall in love with the construction process.

6. Promise to forget the mistakes of the past and press on to greater achievements in the future.  Learn from your mistakes – but don’t dwell on them.  Dwelling on them distracts you from the current process.  And besides – you can’ go back in time and unring a bell.

7. Promise to wear a cheerful appearance at all times and give every person you meet a smile.   

8. Promise to give so much time to improving yourself that you have no time to criticize others.  Let’s be honest here – social media has given a voice to tons of people that solely focus on bashing others.  For some reason, they get off on it, as if cutting someone off at the knees makes them taller.  You know you’re doing something right when those haters come out of the woodwork and start taking shots remotely from their mobile phones.

9. Promise to be too large for worry, too noble for anger, too strong for fear, and too happy to permit trouble to press on you.

A wise man, indeed.

Morning workout consisted of a yoga class, stretching and some core body work.  The medication I was on sapped by energy a bit – but now that I’m done with it, I should have the extra pep in my step at 3:30am from now on.




February 5th, 2020

Motivation 35

Seriously: each day is a damn gift.  Treat it accordingly.  If you woke up this morning knowing that it was your last day on Earth – would you do what you are about to do?  If the answer is “no” too many days in a row – and you’ll know when that is – then something needs to change.

No workout this morning.  Had to wait until the evening – came home from work not able to keep food down.  At least my abs got a workout all afternoon.

Day Three of intermittent fasting.  I did feel extremely hungry this morning – waited until 12pm to eat solid food.  The only carbs prior to dinner was a bagel.  Everything else was vegetables (grape tomatoes and sugar snap peas) and grilled chicken.  By the time I left for home this evening, I still was not hungry – which surprised me.  I may be getting used to this change in eating habits fairly quick.




February 4th, 2020

Even in running and triathlon – if you want to go far, work with a team. It will make you and everyone else involved better.

Had to be in my office early, so I skipped the morning workout to focus on the evening.  Intermittent fasting day 2 – interesting to say the least.  Coffee in the morning until 12:30ish.  Then I had some hard boiled eggs and a bagel.  Nothing like breakfast for lunch.  Last night I was successful shutting down my fuel intake by 7pm.  However, my stomach was growling this morning to the point where it could be heard outside my office….because that’s not embarrassing at all.  On a good note, however, the morning hunger isn’t causing headaches….yet.


February 3rd, 2020

This week is John Wooden Week.  5 motivational quotes from this coaching genius.  Let’s start with this one:

Motivation 33.jpg

Week 2 of training starts today. I need to learn from past mistakes so I improve this year. I’m beating the hell out of myself in my 50th year.

3am start time.  Morning strength training, 30 minutes on the bike and a 45 minute run.  Working hard. Moving slow – but working hard.

Really fatigued by 5pm.  I knew I was going to feel like this  – today I began intermittent fasting, where my fueling window opened up at 1pm, and closed at 7pm.  This change, plus being on medication, really did a number on me by noontime.  I made sure to take in a decent amount of protein and drank a ton of water to get me through the day.  This adjustment is not a minor one, in any way, shape or form.


February 1st, 2020

Long run day. I broke the workout into two specific sections: 45 minutes of relaxed road running and then 45 minutes of hiking. This morning I hit Big Bend in Laguna Canyon – and those hills here KILLER!!! I will share some pics below.

The long run puts the tiger in the cat.


I started a vlog on YouTube to share everything from training stuff to old stories.  If you’re interested in watching, here’s the link:  My YouTube Channel