Friday and Saturday Workout

Left the office and took the shuttle bus to the other campus last night and then the Arlington bus to Washington Sports Club. Did a 5 minute warm up on the tread mill and then jumped into a 20 minute kettle bell workout consisting of 1 hand alternating swings for a count of 10 and 10, rest 30 seconds and repeat, Followed by 1 handed snatch 10 per side, then rest. Followed that with 2 handed cleans squat, overhead press and repeat. Pretty tanked after this and then I did some partial TGU's for more direct core work.

This morning I continued my training for the 5 k repeating the 5 minute warm-up followed by 6- 3minute intervals ( 2 min run, 1 min) 5 minute cool down. This was very taxing physically in that the other night I used the treadmill at the gym. Going to do more open road work with the hills and that will give me a true measure of progress.

Going to spend the day with a friend and enjoy the weekend....

Two weeks

Two weeks ago, we shared an indescribable time together....

Two weeks ago, I held you in my arms and the magic of our first time together was still there...

The kisses, the touch, the laughter, the tender way our hands intertwined....all still there

Two weeks ago, I declared what was in my heart but never expressed in words....

The spark it seemed had been rekindled again.....

But......it seems my timing was off, my declarations a bit late....

Another had sought your heart and was saying the same as I....

I understand the place and I understand your decision....

But, still....two weeks ago I was transported to a place that in my heart of hearts, a place in the depths of my very soul that I know, today and for all of time...that I want you for my love for a lifetime.

Nothing has changed, nor will it change...don't feel regret or remorse because of the way things were...

My delays cost me having you in my life....I will lament only that and the fact that your heart belongs to someone else...but for now, I am thinking only of the magic of......

Two weeks ago

5K workout at Washington Sports Club

A couple of days ago I decided to begin training for a 5K. The program is actually called 12 weeks to running. Sunday nite I did the run in my neighborhood. 5 minute warm-up, then 10 intervals ( 1 minute run, 1 minute walk) followed by a 5 minute cool-down. The first 4 intervals I felt like I was 18 years old again...just picking them up and putting them down...the last 6 not so much...really felt my age. I am tweaking my diet somewhat...today I opted for oatmeal with blueberries and mixed nuts with dark roast coffee and a little cream..in fact I had several of those today, coffee I mean. Lunch was a roasted eggplant sandwich with bake ruffles and water( sorry the salad looked really bad). Dinner after my workout was two grilled fish tacos from Baja Fresh with black beans and rice and a banana and asian pear when I got home.

I talked to my friend Tim Tandy tonight and he has been pretty much a vegetarian for over a year, but being a Cajun, he likes his seafood. I told him I would be cutting my red meat back to 2 times a week, eating more fish and chicken, and lots more of the green veggies. If nothing else I want to curb the effect of Diabetes Type II. I can't reverse some of the damage like to my eyes but it is my hope that nothing will get worse..

Tonight's workout was Intervals again; this time 5 minute warmup, 6 intervals (2 minutes run/1 minute walk) followed by 5 minute cool-down. I picked up a 35 lb curling bar and did about 15 curls and then put it over head and did 15 triceps presses. The above picture shows the distance, calories(?) I suppose and time. I was pleasantly surprised when I got on the scale tonight and I was down to 258 from 262 last week.

Whitney Houston and LL Cool J

By now, we have all been saturated with the news of the passing of Whitney Houston last Saturday. The tributes for this child of Gospel music have poured out with much the same feeling across the board; gone too soon....whatching the Grammy awards on Sunday night I must say I was moved to trears by the prayer offered by actor/rapper LL Cool J for Whitney. I remember hearing Whitney pounding out "I will always love you" and that voice moved me to tears..the same when she sang The National Anthem a few years ago, but I have never been more moved, more touched when I heard her sing "Jesus Loves Me" because after hearing her sing that sweet song...if I didn't believe it before, I believed it then.

Peace to you, Whitney. May God comfort your family in their time of loss and sorrow...

new iPhone

Got the iPhone 3Gs recently...okay I'm a cheapskate...should have gotten the larger version 4G with the fancy camera and 16 gig memory. Still not adept at touch screens, but I love having the space for music and the ability to play my Pandora. Actually have become quite accomplished at playing Battleship...have acquired the rank of Admiral and evidently I should have been a naval officer based upon my uncanny ability to acquire and sink ships....will see how it turns out down the road.

One of my favorite apps is the guitar tuner and that is a pretty cool thing to have around....now if I only could play the guitar!!.....stay tuned

First blog of 2012

"When one is sure of what is in one's heart...then stand firm in that truth. Be steadfast and assured in the things held dear and be focused on the outcome and not the seeming uncertainty of the present."

This is my first blog of the new year and I realized that I haven't really written anything since I returned from Chris and Aimee's wedding in July. 2011 was a strange and eventful year and 2012 and brought much joy, tension and sadness in the first few weeks of this short year.

The above quote was my Facebook post for Valentine's Day; a day that began much as other days of recent weeks with petitions to the Almighty for guidance, peace and direction...lately it has been more about strength; the strength to stand firm on truth that is one's heart...a direction, a commitment, a decision....sometimes you can't see the end of a thing because what is in the beginning is unclear or disjointed.

The end of 2011 brought a new position(actually two) and then the transition from a technical lead to a managerial lead and the responsibility of addressing issues never before encountered, building trust, forging a relationship based upon one's own personality and not on that of previous holders of the position.

In the personal arena, there was the realization that I had neglected areas of my life due to that above referenced change and it would seemingly cost me an opportunity to forge forward in a new direction that would give my life more meaning than any job ever could.

I said once that I would never become one of those people about whom would be said, "He lived to work..." and yet, in an effort to be the success I needed to be, there I found myself. Also, I realized the neglect of my spiritual pursuits had made my life appear disjointed.

The above picture was taken at Great Falls, Virginia with a very special person to me. We shared some very wonderful moments looking into these waters that day. I realized what I had neglected and that was to speak what was in my heart, to say what was true....I will not look back with regret, but forward with hope for a second chance, just as with the dawn of each day brings a fresh opportunity to do good, love justly and walk humbly...