Hello All,
Just wanted to give you quick updates of my first two days back.
Day one: 12/11
Weights at Courage Performance:
1a: 4x3 hang clean pulls
1b: 4x6 jump tuck plyos (2 at a time)
2: 5x5 low bar back squat ascending weight
3a: 3x12 reverse hyper
3b: 3x12 weighted walking lunges
3c: 3x 10 sec hold weighted planks
5 mile run with 4x45 sec hills in between with the group at A Runners Mind.
Day 2 12/12
Speed work at College of San Mateo
Full warmup and drills 5x150m with accelerations.
Thank you all and always have a brilliant day!
Cheers!!!
- Find out what I'm doing, Follow Me
Thursday, December 13, 2012
Wednesday, December 12, 2012
12/12/12
Hello all,
Another fun installment of this fun thing I call "life".
So I am a year older and I guess you would say a year wiser. I have moved out to the Bay Area and shook a lot of things up. Still, I kept holding back and not embracing the new and exciting things that are coming. I was lucky enough to attend the Landmark Forum and it helped me tap into this. I was taught to forego the past and live in the moment. This is a moment of unlimited potential. I could go on and on but this full on psychology is not my style.
I had a great talk with a great man who reaffirmed this today. He is Doc Heipp, my high school coach and friend. We mapped out a five month plan to get back into racing. Most of the conversation was not about the mileage or strategy of workouts, rather it was on the spiritual side. It was about the ability to break away from old mentality that owned me for so many years. Now this next but may sound bad but those who went to catholic school will understand. We discussed a world where I finally set a goal and carry myself and only myself there. No worrying about the comments or well being of others. Extra baggage is not allowed on this flight. It is a journey that will help me love myself more and in turn bring people along in the future.
Again, I ramble and I apologize but what do you expect from an emotional man at 2am haha
I take this new challenge on and I have five months to out my body through hell. To go to a race with the intention of crossing the line. Then and only then will I be vindicated. Times and place will come second and I can go back in the mad lab for more workouts and strategy. To cross with a smile on my face and to know I am doing what I truly love will be enough.
As always it is the kind words and simple "likes" on Facebook that help make me. The joy I feel still after all these years is sometimes overwhelming and a reason I hold back. I know it sounds pretty stupid, but easier to hide in what I have done in the past. I say a pox on that and lets make a fun filled successful future. God bless
Cheers!!!!!
PS- I'm sorry for no video this time. They will be coming. Also I will be posting my workouts everyday with a main written post every Wednesday. Thank you
Another fun installment of this fun thing I call "life".
So I am a year older and I guess you would say a year wiser. I have moved out to the Bay Area and shook a lot of things up. Still, I kept holding back and not embracing the new and exciting things that are coming. I was lucky enough to attend the Landmark Forum and it helped me tap into this. I was taught to forego the past and live in the moment. This is a moment of unlimited potential. I could go on and on but this full on psychology is not my style.
I had a great talk with a great man who reaffirmed this today. He is Doc Heipp, my high school coach and friend. We mapped out a five month plan to get back into racing. Most of the conversation was not about the mileage or strategy of workouts, rather it was on the spiritual side. It was about the ability to break away from old mentality that owned me for so many years. Now this next but may sound bad but those who went to catholic school will understand. We discussed a world where I finally set a goal and carry myself and only myself there. No worrying about the comments or well being of others. Extra baggage is not allowed on this flight. It is a journey that will help me love myself more and in turn bring people along in the future.
Again, I ramble and I apologize but what do you expect from an emotional man at 2am haha
I take this new challenge on and I have five months to out my body through hell. To go to a race with the intention of crossing the line. Then and only then will I be vindicated. Times and place will come second and I can go back in the mad lab for more workouts and strategy. To cross with a smile on my face and to know I am doing what I truly love will be enough.
As always it is the kind words and simple "likes" on Facebook that help make me. The joy I feel still after all these years is sometimes overwhelming and a reason I hold back. I know it sounds pretty stupid, but easier to hide in what I have done in the past. I say a pox on that and lets make a fun filled successful future. God bless
Cheers!!!!!
PS- I'm sorry for no video this time. They will be coming. Also I will be posting my workouts everyday with a main written post every Wednesday. Thank you
Thursday, September 15, 2011
9/15/2011
Hello All,
Had a phenomenal talk with friend and fellow #themovement athlete Ian Cronin (@ian_cronin). He was telling me to get back on here and just hash out all the things that are going on. So here is another installment and what is new in my exciting world.
I was recently inducted into the St. Ignatius High School Hall of Fame. This is an honor that is truly humbling for myself and my family. There is a link to the induction video on my Facebook page but HERE is another link. I thank everyone who was there for the support and those who helped me along the way.
After the induction there was a light that turned on and I have been crazy focused these past days. Of course there are ups and downs, but I am super excited to get back on that track and leave everything in the past. I know there are more chapters to write. I have been tackling with one issue and that is I became a "runner". What I mean by that is I find myself complaining about situations that are not ideal and asking questions like "Where will I do this?" and "Well what about training inside?" The old me would have laughed. I grew up here in Northeast Ohio and was very successful going out and just doing what I had to. Ian helped me realize that. It's time to go Spartan and grassroots. I do not need to have this mental crutch. Time to toughen up and get out there and be the "man" I was before.
As always it is all of you that make me and I thank you all for the kind words of support. It will be another long and tough road, but a fun one. We have many victories to celebrate! Godspeed and God bless.
Follow all of my #themovement family: @justingatlin @tiannamadison @jebreh800man @ian_cronin @omfgchoctaco and the companies that have been so nice to me @connection_X @genucan
CHEERS!
Had a phenomenal talk with friend and fellow #themovement athlete Ian Cronin (@ian_cronin). He was telling me to get back on here and just hash out all the things that are going on. So here is another installment and what is new in my exciting world.
I was recently inducted into the St. Ignatius High School Hall of Fame. This is an honor that is truly humbling for myself and my family. There is a link to the induction video on my Facebook page but HERE is another link. I thank everyone who was there for the support and those who helped me along the way.
After the induction there was a light that turned on and I have been crazy focused these past days. Of course there are ups and downs, but I am super excited to get back on that track and leave everything in the past. I know there are more chapters to write. I have been tackling with one issue and that is I became a "runner". What I mean by that is I find myself complaining about situations that are not ideal and asking questions like "Where will I do this?" and "Well what about training inside?" The old me would have laughed. I grew up here in Northeast Ohio and was very successful going out and just doing what I had to. Ian helped me realize that. It's time to go Spartan and grassroots. I do not need to have this mental crutch. Time to toughen up and get out there and be the "man" I was before.
As always it is all of you that make me and I thank you all for the kind words of support. It will be another long and tough road, but a fun one. We have many victories to celebrate! Godspeed and God bless.
Follow all of my #themovement family: @justingatlin @tiannamadison @jebreh800man @ian_cronin @omfgchoctaco and the companies that have been so nice to me @connection_X @genucan
CHEERS!
Monday, August 29, 2011
8/30/12
Hello All,
It's been awhile and I am back writing with new focus and life. I have had the great fortune to speak with many great people. They have really opened my eyes to a lot and I am eager to push forward. I know I have tried "comebacks" in the past, but have not felt the way I do now. The love and support has been overwhelming. I am going to be doing a long base period, but will have updates on here as well as on my running logs and on twitter. Follow me @slydawg1853.
Also want to show love to some people that have my back. Follow them as well because this is #themovement: Tianna Madison (@tiannamadison), Justin Gatlin (@justingatlin), Jebreh Harris (@jebreh800man), AJ Acosta (@omfgchocotaco), Ian Cronin (@ian_cronin), and some other like Crossfit CLE (@cfcle), Generation UCAN (@genucan) and my boys at CnXn Apparel (connection_x)
It's been awhile and I am back writing with new focus and life. I have had the great fortune to speak with many great people. They have really opened my eyes to a lot and I am eager to push forward. I know I have tried "comebacks" in the past, but have not felt the way I do now. The love and support has been overwhelming. I am going to be doing a long base period, but will have updates on here as well as on my running logs and on twitter. Follow me @slydawg1853.
Also want to show love to some people that have my back. Follow them as well because this is #themovement: Tianna Madison (@tiannamadison), Justin Gatlin (@justingatlin), Jebreh Harris (@jebreh800man), AJ Acosta (@omfgchocotaco), Ian Cronin (@ian_cronin), and some other like Crossfit CLE (@cfcle), Generation UCAN (@genucan) and my boys at CnXn Apparel (connection_x)
Thank you all for the love and there will be more. #dublife #themovement
Friday, December 10, 2010
Jedi Unity
Hello All,
I am sorry for the long delay in my blogging. A lot of really new and cool developments have been going on in my life. All will be explained in the upcoming blogs.
This blog here is dedicated to the Bocsauce. He is true blue and has helped me to realize that now is the time for true Monk training. So now in these cold times here in Cleveland I must rise above the elements to train hard both mind and body. Though the conditions outside are very similar to those on the Planet of Hoth, I continue to train both on the indoor track at the Veale Center at Case Western Reserve University and I also am hitting the roads.
We now know that the Star Wars life and the way of the Jedi is what shall guide me through these dark and trying times. In the coming weeks I shall review great old time Star Wars gaming as well as using Star Wars as my principle for training. Much like when Luke was on Degobah and was struggling with his mastery of the force, I must now struggle against my own doubts and fears to be back on the track and do well for my coach and mentor, Frank Gagliano.
I leave you with a video remix of the Battle of Hoth...........
As always I thank you all for your love and support. I shall blog soon about the other developments in my life which have me in a great place both mentally and physically. Take care and God Bless
CHEERS!
Saturday, July 31, 2010
7/31/2010
Hello all,
Been awhile people and I hope everyone is doing well. Things right now are going in a very good direction so I am going to take some time now to explain it all.
First off the whole school thing is taking shape and it looks like I will be finished with my undergrad in a little over a year's time. I had very good meetings at Cleveland State University and now I am just working on all the small stuff from financial aid and whatnot from both CSU and Tri-C. I am going to finish with my degree in Classical and Medieval Studies. I know it sounds like a strange and worthless major, but I enjoy learning about that time period. Thank you for the kind words of support. For the longest time I was scared and embarrassed to go back, but I know what I need to do and I am just moving forward.
Quick shout out to my boys Brian Verne and Mike Eppich who have started CnXn Apparel. They are from here in the 216 and are two hard working guys trying to help inner city youth and raise pride in our city. They are not only limited to Cleveland and have product that will help any one represent and "Connect" themselves to their own hometown. Please check out the website as well as becoming fans of them on Facebook and Twitter.
Working out has been going well and I am plugging away and just training hard. I have had two good "mini" track workouts and my calf has never been better. I would like to thank Erin Lake and Chris Shenberger for saving my life> mad props to the Case Sports Medicine Staff. Also, thank you for the t-shirt I am wearing it proudly as I blog. I have been doing some good lifts and keeping my weight low and my reps high. I am liking this style of lifting and it is really helping me with my flexibility and strength endurance.
I now leave you with what I think is one of the happiest songs of all time. I do not watch the show but I wish that Glee would do an all R. Kelly episode. My brother did point out that could be impossible because no one can sing like the Pied Piper of R&B. Thank you all for your love and support and I draw my strength from you. CHEERS!
Been awhile people and I hope everyone is doing well. Things right now are going in a very good direction so I am going to take some time now to explain it all.
First off the whole school thing is taking shape and it looks like I will be finished with my undergrad in a little over a year's time. I had very good meetings at Cleveland State University and now I am just working on all the small stuff from financial aid and whatnot from both CSU and Tri-C. I am going to finish with my degree in Classical and Medieval Studies. I know it sounds like a strange and worthless major, but I enjoy learning about that time period. Thank you for the kind words of support. For the longest time I was scared and embarrassed to go back, but I know what I need to do and I am just moving forward.
Quick shout out to my boys Brian Verne and Mike Eppich who have started CnXn Apparel. They are from here in the 216 and are two hard working guys trying to help inner city youth and raise pride in our city. They are not only limited to Cleveland and have product that will help any one represent and "Connect" themselves to their own hometown. Please check out the website as well as becoming fans of them on Facebook and Twitter.
Working out has been going well and I am plugging away and just training hard. I have had two good "mini" track workouts and my calf has never been better. I would like to thank Erin Lake and Chris Shenberger for saving my life> mad props to the Case Sports Medicine Staff. Also, thank you for the t-shirt I am wearing it proudly as I blog. I have been doing some good lifts and keeping my weight low and my reps high. I am liking this style of lifting and it is really helping me with my flexibility and strength endurance.
I now leave you with what I think is one of the happiest songs of all time. I do not watch the show but I wish that Glee would do an all R. Kelly episode. My brother did point out that could be impossible because no one can sing like the Pied Piper of R&B. Thank you all for your love and support and I draw my strength from you. CHEERS!
Monday, July 12, 2010
7/12/2010
Hello All,
After a short break and a lot of unneeded ESPN drama, I am back! I hope everyone had a safe 4th and that you were able to beat the summer heat (no pun intended).
I will not touch the subject of Lebron and the whole "Woe is Cleveland" thing. This city will be fine and people are starting to move on.
Things on the training front are going well, or at least in forward motion. I have been able to get into the weight room last week and will be leaving shortly for my lift today. It feels so good to be in there and just go after it. I have been averaging 60-90 min session with high reps and low weight. I am focusing a lot of balance and core strength, because I was told that was the reason my hip and calf keep on going out on me. Today will be a nice circuit training day with some plyos and ab work! I have been listening to a lot of Kid Cudi while in the weight room and will probably go with him or Bone today. No matter what I shall rep that 216 proud.
Lately I have been attempting to learn the bass guitar. This project is coming along nicely and I am almost able to play with confidence one song haha. I started off just learning Weezer songs off of tabs because they are not too intricate with the guitar. My dexterity is slowing getting there. I just need to put in more time and energy. If I put in the same amount of time I did on Rock Band or Guitar Hero, I think I will be at least "decent."
There were many July birthdays so far and to all of my friends and loved ones I leave you with a special song from one of my favorite cartoons. I actually have this episode on DVD and may pop it in after I post this. Keep up the good work out there everyone and I shall do the same. I thank you always for the support and love. I have been happy since I moved back and things are falling into place. I have maybe found my calling (that will be a later post). So God bless and CHEERS!
After a short break and a lot of unneeded ESPN drama, I am back! I hope everyone had a safe 4th and that you were able to beat the summer heat (no pun intended).
I will not touch the subject of Lebron and the whole "Woe is Cleveland" thing. This city will be fine and people are starting to move on.
Things on the training front are going well, or at least in forward motion. I have been able to get into the weight room last week and will be leaving shortly for my lift today. It feels so good to be in there and just go after it. I have been averaging 60-90 min session with high reps and low weight. I am focusing a lot of balance and core strength, because I was told that was the reason my hip and calf keep on going out on me. Today will be a nice circuit training day with some plyos and ab work! I have been listening to a lot of Kid Cudi while in the weight room and will probably go with him or Bone today. No matter what I shall rep that 216 proud.
Lately I have been attempting to learn the bass guitar. This project is coming along nicely and I am almost able to play with confidence one song haha. I started off just learning Weezer songs off of tabs because they are not too intricate with the guitar. My dexterity is slowing getting there. I just need to put in more time and energy. If I put in the same amount of time I did on Rock Band or Guitar Hero, I think I will be at least "decent."
There were many July birthdays so far and to all of my friends and loved ones I leave you with a special song from one of my favorite cartoons. I actually have this episode on DVD and may pop it in after I post this. Keep up the good work out there everyone and I shall do the same. I thank you always for the support and love. I have been happy since I moved back and things are falling into place. I have maybe found my calling (that will be a later post). So God bless and CHEERS!
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