Move4word with Coach K

Now go out and do something dope.  You have been given another year to do some dope ish!    It's your journey now make it awesome.

Iron Riders Dallas Cycling Club This Christmas we saw a slew of people buying "Hoveboards".  "Hoverboards are self-balancing scooter boards that allow you to move about with minimum effort. No cardio here folks, not much strength or fitness gained.  What is your "Hoverboard"? What is preventing you from being active or being more active?  We all have them.  We all have those areas in our lives that prevent us or blocks us from doing what we need to do to be healthy. My challenge to you... Resolve to ditch your "Hoverboard" to eat healthier and exercise more!  I am proclaiming 2016 is your year...your year of health!  Cycling is one way to ditch your "Hoverboard" and get started on a path to fitness.  Get back to the fun days of your childhood when you and your buddies would hop on your two wheels and just take off for the day.  Stopping only at someones garden hose to get a drink of water to cool off.   Having fun and staying fit...

Triathletes cannot live by swim, bike, run training alone.  To be successful as a triathlete you have to add another discipline... strength training.    There are many benefits to strength training.  Help prevent injury Increase performance Become stronger by increasing muscle mass Improve bone density slowing down bone loss Improve overall quality of life For many reasons athletes neglect this area in their training routine. Some may feel strength training is only for the elite, others may feel they have to have special equipment or belong to a gym or they may not know where to start.     Strength training is for everyone, not just the elite.  If you walk this earth you can benefit from some form of strength training.  You do not need special equipment, you would be surprised the results you can get from using a yoga mat and your own body weight.  Squats Side Lunges Planks Crunches Push-ups Check out t...

It is 3:30 in the morning and I am Listening to a video of my daughter playing her guitar.  The music is of one of my favorite songs by the Eagles Hotel California.  I have a few videos that I have taped of her and they have progressively gotten better.     http://youtu.be/VEkUojoyL8Y The sound of her playing the guitar gets me emotional  and as I listen to her I noticed she started to really feel the music.  I hold the phone to my ear and then I place it on my chest close to my heart.  I start to think  about everything that has happened tonight.  Emotion overcomes me.  Nothing is promised and nothing is guaranteed.  Life can be taken in a blink of an eye.   I start to think about losing my home.  I start to think about losing my family.  I start to think about how people are concerned and upset over the wrong things.  I start to think about how shallow, unconcerned and materialist some people have...

In an interview after winning the Dallas Marathon this weekend, Dr. Logan Sherman said it took him 15 years to get to this point...15 years!!!  Courtesy of Dallas Morning News Website Meb Keflezighi came to this country in 1987 with nothing and spoke no English. Worked HARD, graduated UCLA and 15 years later won the 2014 Boston Marathon.  Meb Kelflezighi and Coach K NBMA Dallas Summit 15 years of work they kept at it! There are people who want to give up after 15 minutes of trying because something is too hard.  Think about it... Meb Keflezighi will tell you none of his successes came easy. His determination and faith got him through his challenges but he kept moving forward.  Dr Logan Sherman said "I want kids to look at this today and come out here in years to come and this be their goal," he said. "It might take them 15 years to do it but they'll do it." So no matter how long it takes and if you want it bad enough do what ...

You know... I am slowly realizing that the longer you are on a journey the lonelier it becomes.  Not because it the wrong path but because everyone can't walk YOUR journey.  It's your path no one else. Every step you take is order by God for you and you alone. There will be people that will come along for a season ones who encourage, inspire and even to try an throw a hurdle to slow you down.  We need to appreciate those times because they are learning opportunities. I have to keep remembering that because there are times  I want to break down, grumble and mumble because no one is walking with me.  Then I remember that MY GOD has given me all that I need through His Grace to get me through My journey. Thank you Lord for walking, carrying and reminding me its My Journey for your kingdom!   "But his answer was: “My grace is all you need, for my power is greatest when you are weak.” I am most happy, then, to be proud of my weaknesses, in order t...

KTri and run with me!  I will be 46 this year and i have accepted I recover slower, need more sleep and I may not be as strong or fast as I would like.  This morning I over slept and I missed my run! Just tired but I got up and did what I needed to to.  My story....Battling high blood pressure, high cholesterol, thyroid disease and have positive RNA for SLE but thank GOD I'm still moving forward.  This is my story and my testimony!  What God has allowed me to witness and do is just a testament of His power in my life!  There is no excuse .  There is no I can't because I truely believe we can do ALL things through Christ who strengthens us!  My journey is not done!  I will continue to train hard and teach harder for those who want to know!  I don't posts pics for the oooo and the awwwws, I want to inspire at least one person.    Gods not done with me yet and he shole aint done with you!  #TriHeb12dot1 #ironStrong #m4w #iabt...

Lesson Learned:  For that last 7 days the only pool of water I had been in was a shower.   When I had practice yesterday, I was afraid that I  would have a rough time and was actually hesitant to get in the water BUT the coach made me get in.   After my initial warm up I went directly into intervals and did one of my fastest freestyle to date and ALMOST not quite lost a lung and did not want to puke!!  I say all of this because in spite of myself and jacked up thinking,nothing was lost because of 1 week.  It because of the consistency in the water (at least 3 -4 times a week for the past 2 months) doing drills and other things that I think I was successful.  Before, when I was not consistent, with pool time and drills, it showed in my performance and my coach could tell.  I did not want to believe I could not skip around with my pool training and do well. I should know better because I'm a coach and I talk to my runners all the time about f...

Team Mates Im baaaack!  I am going to be dead tired today.  Not because I had a hard work out session but because I was up very early today.  Not only did I have a cycle session with Playtri, but we also started the Spring season with DRC!  So I was up early and excited!  HA! I was suppose to run 6 miles but I had to cut it short because I needed to get back to my car to make it to Playtri in time to set my bike up on the trainer.  If you don't know what a trainer is think of it as a treadmill for a bike.  It is mentally draining as a treadmill because you just spin and spin and spin.  Redbone on a trainer There she is (Redbone) behind me on that green stationary thing called a trainer.  I call my bike Redbone because she is red and is bad to the bone.  I love my roadie!  Anyway lets get back to business.   Today we focused on  body positioning on the time and keeping cadence while maneuvering thro...

My 1st training was today at Playtri located  in Dallas.  Today's session was pretty simple or fairly easy workout...strength training and continuous movement.  I don't want to get cocky and think all my workouts will be like today.  I will not underestimate what is to come and overwork because I feel I'm not working hard enough.  I know they will start to kick my butt as time goes on!  So I will continue to follow the plan is given and if time allows add additional workouts to the plan so I will not lose any endurance, especially  to the swim portion.  Overall I had a good time tonight and I am excited of what is to come.  Today we did lower body, core work and shoulder strengthening movement such as rows and shoulder press.  Mind set is continuous movement with proper form all things mimicking the movements and flow of a triathlon.  Between Playtri and DRC I better be ripped at the end of the season!  Lol!