Coffman YMCA Indoor Triathlon
Participated in the Halloween Coffman YMCA Indoor Triathlon today. It was a good time and a great way to spend a Fall morning. The format was a 20 minutes indoor pool swim, 20 stationary spin bicycle ride and 20 minute treadmill run. All with timed 3 minutes transitions in between. They had 4 waves so everyone had their own swim lane. A really good workout and fun event. This was the first year for the event so hopefully the interest and participation will build going forward.
My times were what I expected although I struggled on the run as my sore achilles really kept me from running hard. I was happy with my effort in the pool and on the bike.
Steve a fellow swimmer with the Up and Running Masters Swim team participated in the event along with a bunch of my work mates. Great time.
As you look to get into your off-season training, participating in these short events is a great way to get in a good workout and have a little fun.
Using a Foam Roller
I recently included a foam roller routine into my workouts. Using this inexpensive tool has really helped. I use the foam roller as part of my warm up and cool down with my cycling, strength and running workouts. My foam roller routine focus on the lower body with my back and hips included. I can get a good routine completed in about 5 minutes. My foam roller routine is the first phase of my warm-up. My warm up is structured with:
- Foam Roller
- Walking
- Active stretching
Why I started Using the Foam Roller
I have been trying to ramp up my running as I get ready for next year's Raleigh 70.3 in June. Last week I think I went a little too hard /too long and now have a sore Achilles tendon. Unfortunately I tend to be that guy that goes out too fast and too far in the beginning. My enthusiasm gets the best of me. I have a hard time pacing myself. So Monday was my normal personal training day at the YMCA with my trainer Kristen. I asked her to develop a foam roller routine as part of my warm-up and stretching routine.
I can tell you that the foam roller routine, although painful for the first time, really loosened up my legs. I really felt good. Now I need to keep at it and get this into a habit that is part of my work-out system. What I did was some basic roller activities, including rolling my IT band, my lower back, my hamstrings and my calfs. I have got to tell you that the IT band stretch was the most painful. Which seems to be common as I researched other routines and information on foam roller routines.
After using the firm black foam roller I went out and purchased a 6 inch 36 inch roller from Amazon. This is the foam roller I selected (I have no affiliate program so the link is just for reference only). This will be a routine for me that will continue.
If you want to see some great routines check out these resources.
- How To Use A Foam Roller - youtube video from Garmin Sharp Cycling Team
- On a Roll - Runners World
- Foam Rolling - The Basics - USA Triathlon
Let me know if you have any other thoughts to share on using a foam roller.
The Power of 30 Minutes to Change Your Life
A mindless TV sitcom, A bowl of ice cream, a cigar... Things you can do in 30 minutes. What if you spent 30 minutes a day to change your life by just moving?
On July 1, 2014 I had enough of how I felt, looked and I was seriously concern over where this was all taking me. 51 years old and over 230 pounds I decided I was going to do something about it.
Over the years I had crafted complex workout and exercise plans (typically around Jan 1) that I inevitably stopped or was unable to follow. And like many people, that led to the feeling of failure from which I never got back on the horse. Not anymore.
On July 1, 2014 I decided and committed to moving for 30 minutes a day; every day. No elaborate exercise plans with heart rate, distance, effort goals; just moving 30 minutes everyday; no matter what. I wasn't even concerned about changing my eating habits just moving for 30 minutes.
I was inspired by James Clear who wrote a post called How to Stop Procrastinating on Your Goals by Using the “Seinfeld Strategy” where he mentioned Jerry Seinfeld's commitment strategy of writing every day. Jerry built a simple system that he focused on which had nothing to do with results, only the process.
The way I viewed it there are really very few failure points (only one) and a clear easy way to measure progress. I set up a quick Google Docs spreadsheet and tracked day, time moving, location, and description, and a counter for keeping track of the consecutive days moving. Nothing more.
This started out as walking for 30 minutes a day (which my two dogs are thoroughly loving). I just walked for 36 straight days and really enjoyed it. But what started to happen was remarkable. I started to feel better both physically but mentally as I had kept up with an exercise plan for 36 days and I wasn't overworked, sore, burned out. I felt great. It was not always easy, I can remember hustling down to the workout room in my Sydney AZ hotel at 11:00 at night to get in 30 minutes on the treadmill after an all day flight into town.
Now that I was having success with an easy workout plan I started to development a healthy mindset. I started to wonder how I could move in other ways. So after a year I have moved by:
Playing Ice HockeyWhite Water RaftingKayakingSwimmingWeight TrainingCyclingRunningJump RopingLateral X machineKettlebellsRoller BladingSplitting Wood
I have been lucky enough to do my 30 minute move in a lot of different placesDayton, OhioCharlotte, NCRaleigh, NCNew York, NYNashville, TNLondon, UKParis , FRSydney, AZDubai, UABManila, Philippines
In just the first year I have lost 23 pounds and dropped 4 inches off my pants size, and I feel much better. With the successful reinforcement of my success I naturally started looking at my eating process and have slowly started to change those processes a well.
TakeawaysWhat if I expanded this approach into other areas of my life? Would it work? I put a process in place to track reading and media consumption per day. Through print books and audible books I consume at least 20 minutes per day of great content. This can be fiction, non-fiction, whatever but I set up the system so that I get 20 minutes of great content daily. No TV doesn't count for me.
What could you do at work with this systematic approach? How about making sure you give 10 compliments or signs of gratitude for people a work a day?
What about spending quality time with your family or a significant other X times / minutes a day or week or month? I am a firm believer that what you focus on improves and if you put the system in place you will move forward. Make the barrier to success so low that you can miss it and you will quickly see the momentum these systems can generate.
How can you use this approach? Let us know in the comments below.
Welcome to Jdhayes.com
You're never too old to get in shape, learn a new skill or to enjoy a new hobby. Life should never slow down. I should know, I am in my early fifties and in the last four years I have taken up ice hockey, started training for my first triathlon, started a daily exercise streak that is over 400 days long, started a couple of blogs, and taken up fishing again, just to name a few items. I enjoy writing about the things I enjoy, all while managing a successful career as a finance executive. I love enjoying my passions and finding new ones! You can do this too.
Here at jdhayes.com I will share with you what I am doing, enjoying, thinking about doing and take you along with me on the journey to enjoy life and to continue to push myself forward. Hey, I'm in finance and not a doctor or health care professional, but will share what has worked for me, what hasn't and what I am enjoying. My hope that you will be inspired to get up and enjoy. You really can enjoy anything you put your mind to.
I will share what sports I am involved in, what I'm learning, information on everything from photography, fishing, fly tying, personal improvement, technology, to Disney. I hope you will come back and enjoy what you see and read.
JDhayes.com is about exploring and taking action, making choices and constantly challenging yourself. I might even share the latest board game I'm enjoying.
Come along on the journey.