Run with Eric:
pretty

How is it that the break that I took ended up being more stressful than when I was working around the clock? Maybe it was the work that was keeping me going the whole time. I’m more exhausted now than I was a week ago at this same time. I thought that taking a break would have helped me deal with some deeply unsettling personal matters, but somehow it only helped to solidify my ever growing break with humanity and just how little I believe in it as a whole.

My desire to scream at everyone over their entitlement and privilege reached an all time high this week as on an almost continual basis all but a very tiny handful of friends and acquaintances found new way to let me down and depress me even further.

Without going into massive specifics – and I HATE even bringing this up in a public forum – due to circumstances beyond my control I don’t have a place to live for the next two weeks. If you want to know the story, ask me in person and I will tell you. It’s a clustercuss of ups and downs, a maze of paperwork, a load of idiocy on the parts of people you would think would be able to help (city, province, charities), but there is a solution in sight. It’s been going on for the past several weeks and again briefly at the beginning of the year, and it’s simultaneously embarrassing to talk about and hurtful for me to write about, especially since this isn’t the first time this has happened to me. It’s actually the second time in several years that I’ve had this rotten luck.

Again, this isn’t about the ones who try to or have helped. This is about those who can’t step outside themselves to just do anything for anyone other than themselves. And for those of you joining my life really late, both of my parents have been dead for over a decade now and I don’t have family to fall back on at all. Not even extended family. That is, unless you want to give me five grand to track them down and go to the States and find them, but honestly if you want to give me that much money to fly down there you could just as easily keep me here.

Now, I know that not everyone I know is capable of helping out when I need it or sheepishly ask, and even those who can help will only be able to do it to certain degrees based on means, availability, and comfort. I will never begrudge those who have already been there to help out wherever they could and so grateful and humbled. Some of them are close friends that have been around since the beginning and others are only casual friends with hearts made of pure gold. Some people just simply can’t and I totally get it. I could get into how some people are unable to grasp various degrees of what constitutes help (i.e. how it’s not all about just straight up giving me a place to crash for a night or two or a few dollars for something to eat), but that’s a different story.

My problem and something that I’ve become uniquely attuned to is that everyone around me seems to be blowing their money now more than ever on some of the dumbest shit imaginable. They are unable to help because they have lived so far beyond their means that they can’t even fathom what helping another human being is. I asked, again, embarrassingly, for $20 last Tuesday from two separate people, the use of which I will get back to in a second.

One of them said they couldn’t do it (or help with a place to sleep for even a couple of hours due to having a small apartment, which is more understandable), and yet they just came back from a trip to Florida and torment me still with pictures of their happy, lavish trip every day. The other similarly declined yet had bragged on Twitter two days earlier on donating $200 to the Kickstarter for the Veronica Mars movie.

That $20 would have gone to the following: a TTC day pass (the fares for which are one of the most overpriced things on the planet for return on service, but that’s another gripe) to get around since the weather was unremittingly shitty about and food for three days. By food for three days that means one McChicken from McDonalds every day for three straight days while eating nothing else. Wasn’t going to be the most glamorous $20 ever spent.

So what ended up happening that day was there was an ice and sleet storm. I started the day with $3 in my pocket which I had to spend to meet a friend to borrow $5. Then, when I left my friend the weather was even worse and I had to go to work I had to spend another $3 of that 5 to get back on the subway. This left me with $2. That same afternoon I see the friend who went on vacation eating in a really nice restaurant on Yonge Street. I wanted to go in and flip the table over. And this, contrary to what you might thing, was actually a closer friend to me than most.

So you might say, “But Andy, you have a job. Several, in fact! Several good jobs, even. How do you not have anything?” Good question. First off, as I stated in my last post, this was never a good paying a job and now more than ever I almost have to quit entirely and take a fast food gig just to get money fast. Don’t laugh, I’ve applied. I’ve also applied for assistance on various levels, but being a single male with no dependents and actual employment, you don’t qualify for anything. On top of that, I already put all the money I had and borrowed more into getting a new place that I can move into on May 1st. I absolutely couldn’t get anything sooner without paying out the ass for a temporary room in a shady, suspect place. So I have negative eighty dollars in my bank account as is, and as we all know, that’s a pretty bad spot to be in.

Second, in the past month I have had two paycheques bounce on me and one outlet just hasn’t paid me. Another outlet that pays me on a regular basis doesn’t pay until the end of the month (with all of last months getting spent on getting me out of this mess ASAP), and yet another is three months past due on paying me. Another outlet doesn’t pay until an article runs and I have nothing running for them until June. Finally, I don’t get any of the advance money for the book I’m working on until I can prove a certain amount of its done.

I’ve just grown fed up and I have no idea where exactly to go from this point on, but I know it shouldn’t be this difficult to turn to those who allegedly support you on a friendly level to help me. I’ve reached the point where the few people who can help me are stretched to the point where they just can’t do anything anymore. So if you see me or know how to contact me or care, just know that it’s reached the point where I have to make it public knowledge that things are shitty, just know that this is going on even if I haven’t brought it up to you directly and until the end of the month, know that I won’t turn down any help that I can get. Pretty desperate at this point just to get back on track. Also, I can’t spend another night sleeping at the airport since they caught on last night that I wasn’t actually flying anywhere. Today is literally (meaning the dictionary definition of “in the strictest sense”) the last day I have to come up with some sort of plan for the next two weeks. I have tried for the past seven days to do something on my own and nothing at all worked or panned out. There are sadly no more options other than looking like a complete and total bum.

So if you can offer any of the following, here’s the kickstarter I am willing to propose:

For a donation of any amount of money for food or transportation, I would be willing to pay it back as soon as I possibly can. It won’t be immediately. Admittedly, I am already in a small bit of debt from this ordeal already. BUT what I would be willing to do – for any loaning of money $20 or more - is to write you an original story on any topic of your choosing OR I will write about or review any movie you want me to review. This can also be claimed by anyone willing to cut out the middle man and buy me a TTC weekly pass for either this week or next OR anyone willing to offer me work space during the day.

If you want to buy me lunch, I will send you a PDF copy of my collection of short stories and essays from 5 years ago titled SLEEPLESS. Since the book was finished and published ages ago, you would think this would be a lesser offer, but I really can’t think of anything else equal to a lunch in terms of pricing that I could offer. Also, since part of my “get back on my feet” plan is to re-release this for this summer via eReaders, I can’t really just throw it around like I did the past couple of years.

For a donation of having me over for dinner, I will do the dishes and clean your kitchen for you. And by clean your kitchen I mean the basics. Counters, floors, a brief once over of the fridge. I’m not cleaning the oven… unless you want to pay for that. An extra $20 and I’ll clean the oven, but I would prefer not to. Last time I tried to clean my own oven I broke out in an allergic rash from the cleaning foam even while wearing gloves.

For an offer of a place to sleep for any amount of time, the donator will get the perks listed above as well as more general housework done. In addition, if the donator provides ingredients (or just gives me cash and trusts my taste, which given some of my reviews, you might not want to go that route), I will make a home cooked meal for the provider. I can cook. It’s a side of me no one else really sees. It’s a pretty special offer.

Any other offers (including work and commissions) can be discussed. As you can see, I am trying very hard to have a sense of humour about this, but I really just need something, anything to go right. And when some of your closest friends find ways to let you down (again, not all of them, you guys), what other options are left?

If you have any questions, chances are you know where to reach me.

Love And Theft - Bob Dylan [2001]

To release your 31st studio album is pretty impressive. To still be touring 300 days of the year aged 60 is quite an achievement too. To use those rare days off to record one of the best albums you've ever made in a 40-year career is just plain extraordinary.

And it is. It really, really is. With no exaggeration, I would genuinely place Love And Theft in a top five - even top three - list of Bob Dylan albums, with the legendary likes of The Freewheelin' and Bringing It All Back Home.

Dear God, it's a good record. Where to start? Dylan opts for Tweedle Dee & Tweedle Dum, a song that sets the tone and pace of the album with a rolling, rollicking delta blues rhythm. It's not the strongest song on the album, but it's great fun.

The desperate regret of Mississippi provides a superb follow-up, creating intrigue and empathy in the bars of an easygoing melody. Then Elvis takes over for Summer Days, at least if the opening guitar riff is anything to go by - except Elvis didn't reach 60 in time to sing:

Well, I'm drivin' in the flats in a Cadillac car
The girls all say, "You're a worn-out star"
My pockets are loaded and I'm spending every dime
How can you say you love someone else when you know it's me all the time?

Well, I had to go down and see a guy named Mr. Goldsmith
A nasty, dirty, double-crossin', back-stabbin' phony I didn't want to have to be dealin' with
But I did it for you
And all you gave me was a smile

With a thumping bass drum, tambourine and deathrattle groans for backing vocals, High Water is musically stunning. It transfixes you. Indeed, it's so good the whole of the Richard Gere/Billy The Kid segment of the film I'm Not There appears to have been made just so this song could be included. Then you have Dylan's typically marvellous scene-setting, of course:

They got Charles Darwin trapped out there on Highway 5
Judge says to the High Sheriff, "I want him dead or alive.
"Either one - I don't care."
High water everywhere

As for Dylan's love-it-or-hate-it singing voice, he finally seems to have found the husky old-timer's hushed whisper he's always wanted. Since the age of 21 he's done an impression of an old man with a whisky-sozzled blues croak; now he has it, it sounds damn good.

What with Love And Theft, modern classic Modern Times, the even better Together Through Life (in which his vocals hit their absolute best) and his incomparable Christmas album, this decade has turned out to be pretty fruitful for Dylan fans. Here's to another.

Spotify, you're really not impressing me at the moment - less, even, than YouTube, which has NO videos of songs from this album in their original arrangement (Dylan fucks about with them live).

Tomorrow: the album of the decade, revealed on its last day. Gasp in shock! Choke in horror! Roll your eyes in indifference!

I've posted some photos from some recent rides.

Starting the climb up San Elijo Road in San Marcos, CA.

This next pic was taken while descending Champagne Road/Old 395, just east of I-15 in east San Diego County. I was going about 35 mph. Not that smart..I was trying to get the speed reading on the Garmin and the road ahead in the shot... didn't work out though.

At the base of the climb up Old Castle Road near Valley Center, CA which is inland north county San Diego.

Yesterday, I wrapped a nice 4 week training block. I only have training log data since 2005 but I am pretty sure that it is the biggest 4 weeks of training I've done since I started triathlon. That's even counting back in 1997-1998 when I did two Ironman races. I was not a big volume guy then (and am not now), so for me this is somewhat uncharted territory.

some stats:
swim - 14,650m, 4:20
bike - 523 miles, 29:01
run - 155 miles, 19:22
total time - 52:43 (13:10 avg. per week)

The good news is that I feel pretty fresh. There have been a few workouts where I feel flat and tired, but those are typically followed by sessions where things are firing on all cylinders and I feel very strong. I'm way ahead of where I was last year at this stage so I'm excited about that.

There is lots of work yet to be done, but I'm allowing myself to dream a little bit.

Do you think, after such sports-related injuries as tennis elbow, runner's knee and PlayStation thumb making their way into medical parlance, we will soon be talking about people suffering from selectors' headache?

If so, Geoff Miller and his cohorts must have been fighting over the Paracetamol yesterday, when they met to decide upon a final 13-man squad for the first Ashes Test against Australia (here it is, by the way). They probably weren't helped by the utterly insane run chase undertaken by Peter Trego and Somerset. Even though the 13-man squad can be changed for future matches, it can't have been an easy decision.

It can't have been easy, for example, to leave Steve Harmison out of the side. He bowled superbly for the England Lions in Australia's warm-up game, hurrying the batsmen with his pace and bounce and exposing some real flaws in the famously unorthodox technique of opener Phillip Hughes, dismissing him twice for seven and eight respectively. He bowled brilliantly, just as we all knew he could, but in the effective shootout between Harmison and Durham team mate Graham Onions, who also bowled well, Onions got the nod.

Ricky Ponting spoke out against Harmison's omission, but perhaps oversold him a touch. "He bowls at over 90mph," said Ponting, "and with his height, it's a pretty handy package." The thing is, though, Harmison doesn't bowl at over 90mph - not any more. And when he's not at his best, he's at risk of looking tame.

The 13-man squad is, as Aggers has smartly noticed, a balanced one, with flexibility allowing different selections depending on the conditions. If it's overcast, Onions will take the ball alongside Broad, Flintoff and Jimmy Anderson, with Graeme Swann likely to be the lone spinner, but given Sophia Gardens' - sorry, the Swalec Stadium's - aptitude for spin, it's likely that England will field two spinners, and in the thankful absence of the not-yet-ready Adil Rashid, they will be Swann and Panesar.

The question, of course, is whether Panesar has the nouse to spin out Australia's batsmen. He hasn't developed as well as we would have hoped in the last couple of years, and still sends down stock delivery after stock delivery, like some sort of gravy salesman. Until he learns the importance of variation, he's not going to pose the sort of threat he should.

Australia have a much bigger problem. Their only specialist spinner, Nathan Hauritz, has been very out of touch, and it looks increasingly possible they won't even pick him for the Swalec Stadium Test.

This is surely unthinkable.

The pitch won't just take spin - it will positively demand it. It's no coincidence Glamorgan were fined two points for a "poor" pitch that took too much turn (which naturally didn't help the controversy over the pitch's selection for the first Test). Quite simply, Australia need a specialist spinner, and Hauritz is the only one they have. Michael Clarke and Marcus North are both good quality part-time spinners, but they won't be bowling to take wickets, and I certainly can't see them taking five-fors.

They have to pick Hauritz despite his downturn in form. That's all they can do. Australia's dearth of spinners is good news for England though, especially with the rejuvenated Swann - who, by the way, I have been backing for an international call-up for at least ten years - being the leading Test wicket taker this year. It's enough to make you think Glamorgan's spinfest was picked for reasons other than money.

Maybe not.

Howl - Black Rebel Motorcycle Club [2005]

Where the hell did this come from?

After two albums with good singles but on the whole worthy of the description 'not bad', a pretty decent but by no means special rock band suddenly delved deep into their hearts, found their inner blues, which I don't think anyone thought existed in them, and pulled out a bloody stunner of a record. As I said: where the hell did this come from?

The title says it all. Howl is raw to the core. It's a cry of justice, injustice and misery. It's, well, a howl.

I'm born and weary but life's just begun
And I've run from the reasons and roamed to the gun
They say I'm the killer and thy will be done
And the doors won't be open when I finally become
And I've seen the battle and I've seen the war
And the life out here is the life I've been sold

It could be said there's a lack of invested feeling in observant third-person ballads such as Restless Sinner - though I don't agree; it's a brilliant song with wonderful guitar work - but that never hurt Dylan, and if it's personal emotion you want, look no further than Fault Line. With copious amounts of harmonica, that most underrated of instruments, and a refrain of "Racing with the rising tide to my father's door", it's really quite moving.

But it's not all one-paced: Shuffle Your Feet, all handclaps and bottleneck guitar, and Ain't No Easy Way, one of the few indie singles of late to feature an instrumental mouth organ chorus, raise the tempo and are both absolute stompers in their own right. They provide a perfectly judged antidote to the bittersweet laments of the rest of the album's noose-fearing gospel.

It is, quite literally given their previous guitar anthem dreams, an incredible modern blues album.

And yet no one else seems to think so. From the universally acclaimed Since I Left You yesterday to the largely deplored Howl today, it's a bit of a fall. But I don't care.

This is gem of an album. What a shame that as soon as they could, BRMC went back to their old rocky road. But at least we are left with this - Howl.

No Spotify link because Spotify doesn't have this album. It's all on YouTube, though - give it a listen.

A couple years ago, someone handed me a copy of the The Paleo Diet for Athletes, by Dr. Loren Cordain & Joe Friel. In the book's pages, the authors claimed that eating a diet closer to what our Paleolithic ancestors ate has amazing benefits. A diet that eliminates grains, dairy products and legumes and replaces them with an increased intake of animal proteins and healthy fats, along with plenty of vegetables and fruit results in improved body composition, more energy, superior athletic performance, reduced illness and reduction in the risk factors for the modern long-term illnesses like heart disease and diabetes.

Ever the cynic, after reading the book, I set it aside as another fad diet (Adkins, Zone, Hollywood, South Beach) that promised incredible results, yet failed to deliver. But several times over the last several months, I had conversations with friends and fellow athletes who embarked on this way of eating and reported results quite similar to what Dr. Cordain and Mr. Friel claimed. I began to do some research, discovering that Paleo and similar eating philosophies (Primal, PaNu) seems to have nearly universally positive results for those willing to embrace the change. Maybe there was something to this after all.

On March 1, I began my own Paleo journey, adhering to the following principles.

What I stopped eating (or ate a LOT less of)

Month 1:

• No grains (including breads and other baked goods, pasta, cereal, granola, oats, quinoa and rice)
• Minimal dairy (occassionally using some butter for cooking and a small amounts of cheeses like feta or in salads). No milk, no yogurt, no cream. Of course, no ice cream. Ouch.
• No legumes (including all beans, peanuts and soy products).
• Starchy carbohydrates: potatoes
• Refined sugar products: soft drinks (including things like packaged iced teas... ever read the nutrition label of an Arizona Iced Tea?), candy.

• Still no grains, except for the occasional cheat meal.
• Minimal dairy, but now have added full fat organic whole milk as an indulgence (maybe a glass a week) and whole cream in my coffee.
• Dramatically reduced legumes: I try to avoid peanuts, soy... will have some black beans on occasion.
• Starchy carbs (sweet potatoes, parsnips) only immediately before or after hard exercise sessions. I am still avoiding potatoes.

• Fundamentally, Paleo or Primal eating is about "real" food. Unprocessed, as close to the source as you can get. If it's a packaged food, the fewer ingredients the better. But ideally, this style of eating minimizes consumption of foods that come in boxes, cans or jars.
• Meat: beef, chicken, fish, pork. A quick aside about meat. It is pretty well-documented that there is wide variation in quality when it somes to the meat available at the grocery store. Most "factory" cows and chickens are fed a non-optimal diet of grains and soy. When possible, we purchase pasture-raised, organic or wild meat. In the case of beef, we acquired a 1/2 steer from a local supplier, so all our beef at home is grass-fed. We buy the best chicken available at the local groceries, but due to cost and availability this isn't always pastured or organic. Same goes with the fish; wild when possible, but sometimes we eat farm-raised.
• Eggs: Organic or pasture-raised when possible... but again, sometimes we are limited by what is on hand at the local Wal-mart or Kroger.
• Vegetables: broccoli, asparagus, various squashes, onions, mixed greens, leafy greens (kale, spinach, swiss chard), bell peppers... the list goes on. You get the idea, lots of veggies.
• Fruit: berries, mandarin oranges, apples, bananas.
• Nuts and seeds: almonds (and almond butter, milk), pecans, macadamia.

• Breakfast: scrambled eggs and fruit (apples, bananas) and on the weekend, bacon.
• Lunch: Big salad with greens, colorful veggies and chicken, tuna, beef and turkey. Basic oil and vinegar dressing or homemade vinaigrette.
• Dinner: Steak, chicken, fish, some cooked veggies and a green salad.
• Snacks: a handful of nuts, some trail mix, celery or apples with almond butter, baby carrots, sliced red bell peppers with some hummus. Will have a protein shake (with almond milk and some fruit) after a big workout.

• Daily calories: 1876
• I was somewhat surprised by how low this was. For reference, my Basal Metabolic Rate (daily calories burned at rest) is 1986.
• Carbs (g): 139 29.64% of total
• Here, Mark Sisson of MarksDailyApple.com talks about an ideal range of 50-100g per day for weight loss and 100-150g for maintenance, plus roughly 100g for each hour of training.
• Fat (g): 94.5 45.3% of total
• Nothing remarkable here... certainly more than the 44-78g range recommended by the Mayo Clinic, but not surprising considering all the nuts, avocado, healthy oils, and of course, a good amount of animal fat.
• Protein (g): 117.3 25.01% of total
• Way more than the FDA's 56g Recommended Daily Allowance (RDI), but quite close to the.7-1.0g per lb of lean body weight guideline recommended by many fitness trainers for those looking to increase lean muscle mass.
• Fiber (g): 24.69
• Depending on where you look, most experts recommend a fiber intake between 20-35g per day. I ended up well within this range... despite no grains. Amazing to think vegetables have fiber. Whooda thunk?

On April 1st, I upped the intensity of my training somewhat added in some longer cycling sessions, while continuing my strength training as well. Total volume came in just under 65 minutes avg per day (72% cycling/rowing/running, 28% strength training)

Weight change.
March 1: 209.6.
April 1: 193.6
May 1: 189.0

Very dramatic weight loss the first two weeks (about 12 lbs), since then it has slowed to about 1 lb per week.

Performance and strength gains are evident. A few data points:

One set standard pushup max:
March 1: 43, May 2: 78
TRX Low Row/Atomic Pushups (aka 40/40 challenge):
March 1: 18 pushups/26 low rows; April 29: 40 pushups/41 low rows

There was some initial impact on my endurance the first two weeks... my energy level crashed after about 20 minutes into any extended cardio workout. But this subsided and my energy levels and endurance improved and exceeded previous levels after this transition period. In fact, I set a new indoor rowing half marathon personal best on March 27 and my strength on my bike is improving every day.

Overall impressions on changing to this way of eating:

I'm not going to lie. The first couple of weeks, I was craving bread, rice and pasta... it was such a cornerstone of my meals that it seemed strange to have a meal without some starchy carb in it. But, now I am used to it and am perfectly satisfied with a plate full of veggies with some protein, whether its in the form of a big salad, or some cooked veggies and a nice portion of roasted chicken or steak.

Benefits:

• Improved body composition: I am losing body fat consistently, and thanks to a consistent exercise routine, building lean body mass and improving strength. What else can I ask for?
• Energy levels: More consistent throughout the day. No post-meal "food comas". No energy crash in the afternoon.
• Sleep: Generally improved, once I'm out, I am out until about 8-9 hours later.
• More consistant hunger patterns: I am rarely "starving". I eat three times per day... moderately sized meals, but I rarely find myself super hungry like before.

• Eating while out or traveling: paleo/low carb options can be hard to come by while eating out or on the road, particularly for breakfast. I am getting used to special ordering.
• Food preparation time: So many of the quick foods available are grain based, so it can be inconvenient to cook every meal. Grabbing a pizza on the way home from the kid's softball practice is no longer in the cards. Or if we do, I have to make my own meal while they eat pizza. Which begs the question, are my kids eating paleo? Yes and no, but that's the subject of another post.
• Cost: Protein is expensive. Carbs are cheap. Enough said.

People don't talk about it much, but you've been there. A injury puts you on the sideline for a few days, maybe longer. Those days turn into a week or two. Maybe three. And the discipline that you apply to your workout regimen also applies to your nutrition. But, when the workout regimen goes south so does the diet and the time off from injury not only results in lost fitness, but a few (more than a few?) extra pounds that makes the road to recovery that much longer.

Last week on a run, I pulled up lame with a strained calf muscle. I felt it starting to hurt about 3 miles into the session and at exactly 3.86 miles (gotta love my Garmin), a sharp pain and I was limping back to car. Fortunately it was only a mile walk back to the car.

I'm not going to lie and say that I'm not frustrated. I am hugely frustrated. This is my third significant, activity-limiting injury, in the last 12 months. Getting old(er) sucks. Last spring, it was achilles tendonitis that had me abandon running for 8 months. In November, I strained a back muscle during an overly vigorous sprint effort on the Concept2. And now this.

For the twenty minute walk back to the car and most of the remaining day, I pondered what to do and how I could preserve the fitness gains I've made over the winter. Running is out for at least a couple weeks. Cycling too. Maybe rowing after a few days since there it's not weight-bearing. Ramp up my strength work. But how do I avoid the dreaded injury-related weight gain.

The Paleo diet had intrigued me for some time. Put simply, it focuses on lean meat, fruits, veggies, nuts and seeds. No dairy. No grains. Granted, I am still learning what is "allowed" and what isn't, so I'm sure I'm eating some things that aren't strictly on the program. And I refuse to cook myself totally separate meals, so there will be some compromises as I prepare meals that both my family and I can eat.

So, on March 1, I decided to give it a try. It is the perfect time as it is never good to drastically change eating habits during a heavy training cycle and my current activity level is low due to the injury. I'm not going to journal every day, but thought I would share the first few days to provide a sense of how it's going.

Tuesday, March 1, Day 1 - Weight 209.6

Breakfast - coffee w/sugar (drinking it black is something I need to work up to), scrambled eggs, sliced apples
Lunch - fruit smoothie (almond milk, strawberries, melon, banana, soy protein powder)
Snack - handful of almonds
Dinner - sauteed chicken thighs (in olive oil), steamed broccoli, green salad with homemade vinaigrette dressing. The rest of the family had brown rice which I skipped.
Snack - 2 oranges

No exercise today. Feel pretty normal, actually. A little hungry at night, but not too bad.

Wednesday, March 2, Day 2 - Weight 204.8 (seriously)

Breakfast - Coffee w/sugar, apples with peanut butter (peanuts are not strictly Paleo, but I haven't had a chance to buy almond butter).
Snack - fruit smoothie (almond milk, strawberries, melon, banana, soy protein powder)
Lunch - mixed green and spinach salad with sliced deli turkey, ham and homemade vinaigrette dressing
Snack - Muscle Milk protein drink
Dinner - Sauteed chicken breast (in olive oil), green peas, pinto beans (opps, not Paleo). Kids had rice as well.

Did an morning 10K (40:49) on the rowing machine. Felt more tired than usual, but that could be due to the fact that I haven't done an aerobic exercise in a week. Evening strength workout. Pushups, core plus 30 min of 30:30 circuits on TRX. Energy a little low today, but surprisingly no hunger pangs.

Another update in a few days.

In the blink of an eye it seems, the month of January has nearly passed and the resolutions set for 2011 are either works in progress or becoming a distant memory. Time flies when you're having fun, as the saying goes. And, despite the cold and seemingly never ending winter, I am having fun... workouts are coming together. I've started running again. I am getting stronger, fitter and even a little leaner. The last part has been pretty easy actually, after being a complete and utter glutton during the month of December, losing a few pounds has simply been a matter of all the pie being gone.
You might be wondering why I chose the title for the post and it's pretty simple actually. I've been struggling with the why. I enjoy my daily workouts, that's not the issue. And I've chosen a few events to focus on later in the year to provide some additional motivation and allow for some structure to my training. But the big why is lacking. Yes, daily exercise is healthy of the body and soul. But, come on, that's kind of boring. I need something more.

Over a decade ago, I signed up for an Ironman on a whim... and I trained my ass off, primarily driven by fear. Fear that I couldn't complete the distance and that I would fail. And that fear pushed me out of my comfort zone on a daily basis, doing things that, at the time, seemed impossible, even stupid. For example, ride 100 miles in the northern Virginia summer and then run 10 miles afterward. Now I know the game of triathlon to know that such a workout is not unusual at all for Ironman prep, but at the time (before the Internet), it seemed a little crazy... but fear is a powerful motivator and it got me out the door.

Of course, there was a happy ending, I finished in a respectable time, I lived happily ever after, even doing another Ironman and a bunch of other marathons, half ironmans (click on the 'racing' tag to the right to read some of the race reports). But the sense of accomplishment and pride at Ironman finish line #1 has yet to be equaled.

So what next? I don't know the answer right now, but I'm thinking a lot about it.

Things have been pretty crazy around Casa Flores for the last month with my family visiting from California and what, at times, seemed like endless stream of parties to cook and prepare for. So after nearly six weeks focused on celebrating with friends and family, it's time to look toward the future on how to make the new year even better than the last.

2010 was a huge year of change for me and my family. In August, we moved from the beaches of sunny San Diego to the mountains of West Virginia in order for my wife to pursue a lifelong goal of hers, which was to work at The Greenbrier. The stars aligned for her, as she is now playing a key role in the rebirth of the resort... truly exciting times. We swapped roles as she took over the responsibility of primary breadwinner as I quit my job at a telecommunications company and effectively ended my career in technology sales to take over as the primary caregiver for our two young daughters. This has a been a incredible blessing. My relationship with my kids has improved dramatically. Not that it was bad before, but we are much closer now than when I was working full-time.

The other blessing that has come out of the last few months is that the downtime has allowed me to do some thinking about how I want to focus my energies going forward.

Primary 2011 goal - To leverage my experience and passion for endurance sports and fitness by providing coaching and training services, primarily focused on beginner/novice athletes who are looking to use endurance sports as a way to open the door to a fit and healthy lifestyle. The state of West Virginia suffers from some the highest obesity rates in the country, despite the ample outdoor activities that are available here. My aim is to help stem the tide of this epidemic one individual at a time by becoming an evangelist and an educator. The first step is to educate myself more fully and I am currently in the process of obtaining my NASM Certified Personal Training Certification and later this year will pursue my USAT Triathlon Level 1 Certification. Much, much more on this to come as this plan comes to fruition. Stay tuned.

Of course, I have some personal fitness goals as well, some big picture and some more fun little challenges.

• Become a runner again. After six months off, it's healed and time to get back to it. And get back to 80 min half-marathon shape by the end of the summer.
• Row a 6:40 2K on my Concept2 indoor rower. My original time frame was by December 1. A back injury last month derailed my efforts somewhat, but I am back (pun intended) and will be posting my progress here regularly as I try to achieve this goal by February 1.
• Row 2,000,000 lifetime meters by April 31. (at 1,048,829m as of Jan 4)
• Sub 4:30 Half Ironman Triathlon. Goal race - PPD Beach to Battleship Triathlon
• Complete both TRX 40/40 challenges (upper body = low row/atomic pushups, lower body = hip press, suspended lunges)

Sometimes there is nothing better than a hot plate of starchy carbohydrates to start your morning. Particularly in the form of a tall stack of pancakes. I'm a bit of a tinkerer in the kitchen and I came up with the following recipe for multi-grain pancakes after some trial and error. I think they are pretty good and my wife and kids like them, so my bet is that you will too.

While I realize that it's not always the healthiest thing to eat (in fact, it's usually not), I'll assume that if you're reading this blog (all two of you) that you've either preceded or will follow your big breakfast with a hard workout to burn off all this excess glycogen. For the sake of balance and a more complete breakfast, I'd also recommend some protein. You can never go wrong with some thick sliced good quality bacon. If you're trying to avoid animal fat, or don't eat meat, the Morningstar brand veggie sausage patties are also excellent. And of course, some fresh fruit... strawberries, blueberries, peaches or what you can get your hands on or is in season.

Here's the recipe.

Get two large bowls out and pre-heat a griddle or skillet to 350 degrees.

In the first bowl, whisk together the following dry ingredients:

• 1/3 cup corn meal
• 1/4 cup quick cooking or old-fashioned rolled oats
• 1 cup whole wheat flour
• 3/4 cup white, all purpose flour
• 2 tablespoons sugar
• 1/2 teaspoon baking soda
• 1 teaspoon salt
• 2 teaspoons baking powder
• pinch of ground nutmeg

In the second bowl, whisk the following wet ingredients:

• 1 3/4 cup milk (I use 1%... whatever type you normally keep on hand will work. As for almond, rice or soy, I haven't tried those in this recipe, so you're on your own)
• 4 tablespoons butter (1/2 stick), melted
• 1/4 cup honey
• 3 large eggs
• 1/4 cup honey
• 1/2 teaspoon of vanilla extract

Pour wet ingredients into the dry and gently whisk together until combined. Don't overmix or your pancakes will come out dense and chewy.

Using a ladle, pour about 1/4 cup of batter onto hot griddle. If you like nuts, sprinkle chopped pecans, almonds or walnuts on each pancake while it cooks, before flipping.

They will be ready to flip when large bubbles appear on the top and start to pop. Serve right away or keep warm in a 200 degree oven.

Serve with pure maple syrup.

Enjoy!

In addition to playing athlete quite a bit of the time, I also play cook... which is primarly driven by my love of eating. So this is the first, but certainly not the last, recipe post. This year, I played cook for Thanksgiving. We had a pretty good sized group over to the house, thirteen people including nine adults and four kids.

Everything turned out well, but I received the most compliments on the green bean dish that I prepared…so I am sharing the recipe. It is really easy to prepare, but plan ahead as the dressing takes a day or so for the flavors to fully develop.

To give proper credit, my recipe was adapted from a recipe in Epicurious (an iPad app) and which originally appeared in Bon Appetit magazine. The original recipes used different vinegars, walnuts instead of pecans and cherries instead of cranberries. But I went with what I had on hand and adjusted to my taste.

Green Beans with Pecans and Cranberry Vinaigrette

Ingredients

For vinaigrette:
1/3 cup extra-virgin olive oil
1/3 cup minced shallots
3 tablespoons red wine vinegar
2 teaspoons Balsamic vinegar
2 tablespoons chopped fresh mint
1 1/2 teaspoons coarse kosher salt
1 teaspoon sugar
1/2 teaspoon black pepper
1/3 cup dried cranberries (or Craisins)

1 1/2 lbs trimmed green beans
1/2 cup pecans

Whisk together vinaigrette ingredients, cover and place in refrigerator. It is best to do at least one day ahead.

Toast pecans by spreading out on a baking sheet and placing in a 350 degree oven for 5 to 10 minutes, being careful not to burn.

Bring large pot of water to a rolling boil and add green beans. Prepare large bowl of ice water. Cook green beans for 4-5 minutes and then immediately add to ice water. This will stop cooking and help to intensify the bright green color. Once the beans are chilled, drain and pat dry with paper towels, making sure to remove as much water as possible.

Toss together toasted pecans, cooked green beans and vinaigrette dressing and serve.