April update

Here’s a short update on my progress. I went to Palm Springs, CA last month for spring break with the kids and had a great time. We visited LA, Hollywood, and Beverly Hills. I ran and rode while I was there. This was a nice break enjoying the sunshine and it was great hanging out with my kids. After that trip I experienced a little setback. It’s just tough not to see my kids on a day-to-day basis and I wasn’t doing so hot mentally after I had to drop them off and head back to my small rental home in Joplin. I was working a lot and just skipped workouts in favor of drinking wine.

I’ve since kicked myself in the butt and started up again. Here is some of the latest data and progress.

Swim: I still haven’t been swimming. Just can’t get motivated to do it. Whenever I do I don’t have any trouble in that department so I know I will be able to ramp it up when the time comes.

Bike: My current FTP is around 230. When I started in January I was only able to hold 206 watts for 1 x 20 min and I was toast. Now I’m holding 235-240 watts for 2 x20 with a lower heart rate. I still need to ride more. I’m getting in maybe 2 rides a week 3 at best. But those are hard ones;-)

My goals are to increase the FTP to 250 or higher by September and be able to hold 200-220 watts for 3 hrs. 200 watts seems really comfortable right now on my intervals.

Run: The greatest improvements are here. Every run I do has some intensity in it and the results are showing. I have brought my 10-mile long run times down to 1:15. I am doing 1K repeats (4 currently) in 3:54-4:00 with 2 min jog……. Goal is to work up to 8 of these. My hill work is going well. A hill I used to have to walk on in February I now run up 6x.

Another indicator of my fitness is a workout that I did yesterday. 5K run 21:50 followed by 1:15 on the trainer with 4 x 10 min FTP intervals followed by another 5K @ 21:45. I know that’s not too fast right now but I was pleased that I was able to close that last 5K faster that the first one and run the fastest mile of 6:49 on the final mile. Eventually I hope I can get those 5K’s down to 20 min or better and run some 20 min FTP intervals on the bike in between. Getting my triathlon 10K under 40 minutes is a goal here. For a 50 year old, that would be a decent close.

My body weight has dropped to 161lbs and body fat 15%. It’s a long process. I haven’t done any long bike rides or runs so it’s harder to melt the fat away. My goal is to drop another 7 to 10 pounds by September and get the fat percentage less than 10%

I’m enjoying seeing my improvement and the progress that is occurring. That in itself is motivating. I try to make each workout a little harder and sometimes longer. Each workout builds from the previous and I’m keeping a close eye on fatigue and recovery. I’m starting to think about racing again. I’m not in race shape yet but Branson 70.3 in September has caught my interest. It’s close by and it has a difficult bike course which should be a great prep for Maui Xterra the month following.

More updates to follow as I continue to get fitter ;-)

Rebuilding

After a two and a half year absence, in 2012, I thought I would bring Robsworld back. My life took a major turn for the worse on October 26th 2009. I have learned that you can never be complacent with life’s status quo. I had it all and life was all that I could wish for. Unfortunately, when you least expect it, things can change beyond your control. I suffered through a huge storm and I eventually hit rock bottom. I lost everything. If it weren’t for a few close friends, I probably wouldn’t be here. I won’t elaborate how it happened but I would never wish it on my worst enemy. The most important thing now is that I’m alive and ready to rebuild.

In August 2011, I landed in Joplin, MO. It’s ironic that Joplin is a town that has also been devastated by a huge storm and is in the process of rebuilding. It’s a 100 miles away from my kids but it could be further. I can’t complain. Joplin is a nice community and the hospital where I work provides a less stressful environment and my anesthesia group is lifestyle focused. I am truly blessed.

My depression has lifted and I have finally regained the motivation to workout and get back in shape again. I thought that it would be fun to bring back the blog and document my progress and new adventures. I’m planning to get the most out of what ever is left in my life. Documenting this should be a motivator for me and, hopefully, others as well.

My goals for 2012 are to lose weight, get cut again, be consistent with daily workouts (if work schedule allows), regain a base fitness, do some races to test my fitness, then cap the season off with the XTERRA World Championships in Maui, Hawaii in October.

I plan on traveling, racing and working out in exotic locations around the globe as well. My life is going to be an adventure. I invite my readers to join me on my journey back to life and fitness. Any words of encouragement are appreciated and if you aren’t fit yourself, it might help motivate YOU to get in shape too. Happy New Year!