Garage dayz...For some reason I really enjoy working out in my garage.  Maybe it's my music, or maybe the solitude, whatever it is, I like it!  In conjunction with my gym work with Taylor of course.  Today doubling up is exactly what I did.  An early morning session at Gold's Gym with Taylor, Toot's, Melody and Bob and then continuing when I got home.  I do this for psychological purposes mostly.  In my mind I am preparing for an extreme physical endeavor, I have to feel satisfied with every day that I train; this keeps confidence in my ability, shunting fears of doubt.  Most of my real productive training takes place under the guidance of Taylor Isaacs, I however know my body the best and determine how much more or less I need to work in order to feel right.  Yes! I am addicted, totally addicted to health.

Working together...Pat Rummerfield, an inspiration, a hero, and now I am honored to call, a friend.  An early afternoon phone call from Pat made my day.  I know how much work it must have taken over all those years for Pat to finally see checkered flags or to run the Olympic torch as seen in the photo at the left, that's why I wanted to push an extra couple of miles on the bike today.  Just knowing there are people out there like Pat, who work extraordinarily hard to overcome unfortunate obstacles, drives my desire to be better, to simply add another solid link in the chain of inspiration.  I love the phrase "pay it forward", that's what I intend to do- Pat helps me, I help ???? We'll see who I'm privileged to speak with tomorrow and maybe my words/work will excite them, just as Pat excites me.

I find high intensity, strenuous activities like training, riding, sports etc. to be a great way to relieve stress, anxiety, frustration and confusion, by releasing my mind of thought and acting out my intentions.  I remember precisely what I was thinking about while performing my exercises today...Nothing!  That's the point!  I enable my mind the opportunity of quiet, no thoughts, only action.  As a motocross racer, I recall I rarely thought about what I was doing while I was on the race track.  I rode with a quiet mind, responding and acting upon my changing experiences.  The moment I thought about, or second guessed an obstacle or a pass on another rider I would make a mistake or crash.  Sometimes over-thinking or over-analyzing can be detrimental, this is why allowing frequent opportunities of mind silence is extremely beneficial to me. 

Now I must clarify the term "quiet" and how I maintain a clutter free mind while still force feeding my body tremendous amounts of willed effort thought.  As I've said in the past, it takes an emence amount of energy and thought for me to produce physical movement, the objective is to distinguish between focused motorfunction thought and mindless clutter.  With my training it is important to think about every detail, the anatomy of a perfect repetition - head up, shoulders back, trunk erect...2 seconds concentric, 4 seconds eccentric depending on the type of resistance training being executed.  I understand these rules and abide by them, however, as I engage a piece of exercise equipment, bicycle, or even a vehicle, I drop the chatter in my head and react from experience...Quietly! 

So whether I squeeze out thought by extreme exertion, or melt away thoughts through mindful meditation, I gain a tremendous amount of clarity, peace and knowledge by devoting some part of my day to this practice. 

Training, riding, live music and racing...I have been in seventh heaven lately!  Friday, we ended a fabulous training week with a smooth ride at Balboa Lake.  That night, in Malibu, I grooved to some live tunes with my pals Brandon and Leah and their band "Big Dume".  Saturday, I again set off for a day at the drag strip in Pomona Ca.  At the track I was joined by my close friends; four of whom had never been to a drag race.  They shuttered from the ferocity of the race cars as they raced past, and cringed at the smell of nitro methane fuel and burnt rubber.  I myself love the ambiance at the races, the sounds, the smells; I guess I'm a certified race junkie.  Today I awoke at my leisure, enjoyed a morning health food shake and coffee, checked my emails and then loaded the tandem bike into my SUV for a 30 minute drive to the coast, to ride our favorite route - "PCH".  Our ride today could not have gone any better.  We were powerful on the pedals and maintained a relatively high tempo throughout the entire 2 hours.  Actually feeling refreshed after the effort, we dined at our friends KJ, Suzanne, Hawkshaw and Mhlani's house near by.  An open balcony over looking the Pacific Ocean was the setting for our post ride hordurves and friendly conversation.  We stuffed our bellies with Suzan's tasty, nutrient-packed, South African stew and organic salad, the best type of grub to replenish our bodies after a long ride.  My weekend has been productively eventful and my personal sense of satisfaction is high.  On to tomorrow...

Surrounded by quality people, spending quality time, doing quality things (Hugh Hefner philosophy).  I feel extremely lucky to have so many great friendships with people who share openly with each other.  I can honestly say that my recovery process was made possible by the undeniable support and love from my family and friends.  Each person in their individually unique way, uplifted, cared for, talked with me, or took me out in my times of need, aiding in the rebuilding of my life.  Many things have changed for me over the last six and a half years, the one thing that has not changed are, my friendships.  My relationships have only grown stronger; I value them tremendously and make myself available for who ever needs me.  With that said, my day today was strong and productive.  Two separate training routines starting with a core program with Taylor at 10 am at the gym and a second upper body cardio routine in my home gym.  Computer work filled the gap between workout sessions and eating took up the rest of my time.  I'm happy with how I've started my week. ;) 

My favorite meal the night before a ride is Pasta.  Not only do I reap the energy benefits from carbo loading, I feel stronger mentally, knowing I'm fueling my body with the necessary foods for long bouts of physical exertion i.e. cycling.  My bachelor pals Adam, Max and I slaved over the hot stove, stirring, straining, and staining our white tee shirts with red marinara sauce, preparing a steamy bowl of Italy's finest.  The pasta noodles looked better than they actually tasted.  Instead of cooking the tried and trusted "spaghetti" or "vermicelli", we chose an unfamiliar pasta that's name is for me unpronounceable.  Our gourmet meal was not as good as we had hoped, but I stuffed my belly none the less, knowing tomorrow when my legs are burning and my back is aching, thinking I can't go a mile further, I'll remember tonight and know my tank is full, so I'd better just keep pedaling...

I guess sometimes you gotta know when to hold em' and when to fold em'.  Today our plans of an intense bike ride washed away in the rain.  Usually the rain isn't a deterrent, however today with the cold wet conditions we opted to for-go the plan.  Toot's is feeling a little under the weather; riding in those conditions could pose a threat to her immune system and jeopardize next weeks training.  I am feeling rather good other than stiffness I attribute to the dramatic weather change and the routine I did yesterday.  I personally love this weather; the fresh, moist air makes the city feel clean.  Sometimes the cards just don't fall in your favor; exercising good judgment was the workout for the day!

Delayed onset muscular soreness set in today.  My entire body felt tired, sore and weak.  I really haven't felt the fatiguing effects of my recent training cycle until today.  Sure I've been tired, but not all that sore.  I spent a solid hour in my jacuzzi this morning even though it was raining.  The warm water helped relax my spasticity and soothed the deep ache.  My neck and shoulders hold allot of tension, my upper Trapezious and Rhomboids are often the site of major cramps, partially because those muscle were not affected by my spinal cord injury and help compensate for other muscle groups affected.  I will rest well tonight in hopes of a strong tomorrow and will listen to my body and it's every need.

My day began with a team effort.  I worked out along side my pal Derek Langjahr with Taylor guiding us through a moderate upper body strength training routine.  I have shared before Derek's amazing recovery (Post-Stem cell transplant) and since Toot's is out of town, having Derek as my training partner worked out well.  Counting repetitions, exhaling on exertion and pushing each other to perform at our best is what it's about.  Derek is showing huge improvement and even joined me for a spin on the stationary cycles after our training session.  From the gym Derek and I cruised back to my part of town and went grocery shopping.  The two of us walking, pushing shopping carts and selecting food items in the grocery store is sort of a big deal. We Loaded and unloaded grocery bags, by working together towards a simple yet common goal.  Everything we rehab for is tested in moments like that.  We arrived back at my house and readied the BBQ.  Friends arrived with hungry bellies and the night was dubbed fun by good food, friends and music. 

Saturday, my day of rest, was more of a day of good times, and no rest.  I am really tickled at the energy and strength I've gained that enables me to join my friends for fun, after a week of hard training.  I would not have gone out with my boy's had Toot's been in town, because Sunday's are usually an important endurance bike ride day and so a solid day of rest is vital. 

So instead of lying around Saturday, Adam and I joined my dirt bike buddy Colin at his riding compound and took some awesome photographs of him jumping his motorcycle.  Later it was lunch, then dinner, and then Hollywood... I found myself downtown with the crazies.  Hootin and haulerin, laughin and joking at each other and the scene we were in.  We all wound up back at Adams apartment where we zzzzzzzzz.  Today, I rested, relaxed at my house and toyed with some projects.  I picked Toot's up from the airport and introduced her to my new favorite Carne Asada Tacos from believe it or not Del Taco.  Yeah, yeah, it's fast food but, these little babies are good!  Two corn tortillas, grilled carne asada, guacamole, pico deguio, and a fresh lime, mmmmmm!  Toot's agreed, for fast food these tacos rock!   Anywho... My goal for the next week is to work up a major appetite for Thanksgiving, because I plan on plowing down on that homemade grub!!!

Weight management is of utmost importance to me and my muscular strength and endurance.  Maintaining a healthy weight enables me to perform at my best with whatever I do.  This for me is easier said than done.  I am constantly trying to gain weight.  I eat on average every two hours in a 14 hour day, making my meal count 7 meals per day.  My metabolic rate is high, and the rigorous cardiovascular workouts I do are constantly burning valuable calories.  So meeting my daily caloric needs for weight gain is pretty much a full time job.  Right now I weigh a low 135 lbs, to low for my 6 foot frame.  My ideal cycling weight is between 138-145 lbs.  I am looking forward to the eating holidays which will definitely put on a few pounds, only to be later shed by my masochistic exercise regime.  As a matter of fact I am drinking a 360 calorie shake called "Boost" right now as I type.  These added calories will ensure stored energy for tomorrows work.

Pumping iron...No not the Arnold Schwarzenegger movie, but rather my morning of strength training.  Taylor has designed a specialized upper body routine to help correct muscular imbalances in my posterior shoulder girdle.  I combined a sequence of rowing techniques and iso-lateral pull-downs, with a variety of bicep curls and bi-lateral reverse flies.  Today was considered my (back and bicep) day.  I am now able to properly utilize many different pieces of resistance training equipment to stimulate these muscle groups.  Combining this mornings workout with a good lunch, (snacks in between meals) a cat nap, a little computer work and an evening with the girls shopping in Hollywood where I found a vintage leather jacket for dirt cheap, I would have to say today was a good day!

A few days ago I wrote about my friend Derek and his tremendous recovery.  Derek is now to the point where he is able to pedal a stationary bicycle with no assistance.  Today we captured a not so candid moment on the spin bikes where Toot's, Taylor, Derek, Jenet (Derek's mom) and I all spun for the camera.  I had no plans of spinning today because of my goal of gaining a few pounds, but I coundn't pass at taking a sweet group photo!  I continue to ride the tandem bike with Toots on specific routes, but for this week I have cut down my off day cardio to deter caloric expenditure.  Between takes during our amateur photo shoot, I hinted at Derek and his mom to try riding our tandem bike.  Toots assured both Jenet and Derek that they would exorcize their demons while riding on the road, for although fun, the bike is no picnic.  Watching Derek's legs pedal that bike brought me back to the early days of my cycling endeavors.  Two wheels have once again become a focal point in my life and an avenue for extreme growth.  Setting short term and long term cycling goals has further evolved my rehabilitation process.  I lay at night, so thankful at my opportunity, to pedal, to work, to share.  May Derek's legs take him far and show him the endless possibilities...

Tick tock, tick tock, the clock keeps spinning, round and round the hands of time tell today in prelude of tomorrow...I'm not really sure what time it is right now.  All I know is, I glanced at the time this morning at (7:50am) at the gym, then again at (7:52pm) while driving home from the coast where I'm pretty sure I left all my energy, calories and sanity on Pacific Coast Highway.  This day has blurred into a vision of effort, through strained eye's I type this entry...tired is an understatement.  In short, a 3 hour strength training bout at the gym preceded our 2 hour bike ride.  I at this time do not recall the happenings in between high heart rates, again a blur.  I now eat for the eighth time, sip hot green tea and prepare to sleep like rock.

Usually a Friday is a ride/training day for me.  Today it was a stretch, socialize and visit day.  I arrived at the gym in my street clothes; jeans and a black leather jacket to be exact.  Taylor verbally instructed Derek through a routine while stretching my upper back and neck.  I chatted with my pal Chris during the less than pleasant defacilitation Taylor performed.  My appearance at the gym was short lived; I made prior arrangements to visit my Grandma "B" and Grandpa "Ed" (Dads family) for the evening in Hemet Ca.  Hemet is a 2 hour drive East without traffic, I hoped by leaving early afternoon I would avoid the gridlock.  No luck!  Grandma's home cooked meal was delightful and sat well with my upset stomach.  We shared stories about our family and enjoyed each others company.  This visit, although short was sweet.  I will not be spending the holidays with my dad's family, so getting a little quality time now is essential.  Every boy loves his grand parents! 

I'm off to Oklahoma in the morning to spend the Thanksgiving week with my mom's family.  I will be out on a ranch chasing cows with a rental car, shuckin hay bales, and shooting guns.  My cowboy cousins always show me a good time when we get together. 

This holiday break is premature when looking at our normal 6-8 week training cycle.  I am not thrilled about haulting forward training/cycling progress, but I am excited to see my family.  I guess we do the best we can with the time alloted to us, right? 

I will hopefully have an internet connection while I'm gone so I can continue posting my journal.  Until then... 

Holiday travel...It's a bitch! Pardon my French, but it's true. There was a mix up with our 9:00am flight Saturday; I circled the car around the terminal to avoid long term parking while Toot's negotiated our tickets. A run in with the law compounded the frustrations of the morning, I was sighted for illegal parking while waiting for Toot's, luckily my communication skills defused the tense situation, especially since Toot's had my wallet with my license in it. We finally boarded our flight at 6:00am Sunday morning. I feel like I've been sitting on allot of airplanes lately, some with leg room, some without, one airline serves food, the other doesn't. Oh well, no big deal, as long as we arrive safely, right? We did, after a 3+ hour layover in Salt Lake City; we landed in OKC and jumped in the car with my uncle Rick for a 3 hour drive NW to Woodward. I know, reading this I sound like a whiner, don't get me wrong, I love to travel, I just think the complications, cabin pressure, and motionless sitting have all compiled creating this reflection and stiff body. I am currently staying at my Aunt Peatie and Uncle Rick's new ranch just down the road from the family farm. Everyone is in town, minus my sister Arielle who arrives tomorrow. Card games, good food, and lot's of laughter by the fire are our nightly occurrence.

Happy gathering to all-

I am having a great time! I'm real happy with my appetite and how much I'm eating. I was worried I would get out here and have stomach problems and not be able to enjoy all the home cooked food. That's not the case; I'm plowing everything in sight!

My sister, Aunt Julie and her twin boy's (Heath and Taylor) her husband Andy and my uncle Ken all arrived at the farm today. They're arrival was just in time for dessert (pie & ice cream), followed by a competitive round of cards. Yes, I'll brag a little. My cousin Bowdy and I were the card champions of the night, defeating both my cousin Josh and my infamous card player; Uncle Terry.

The highlight of the evening has to be the kisses I received from my cousin Joshua's 9 month old baby girl "Kennedy Faith". She likes me! She was smooching me in front of everyone and posing for the camera, adorable! Tomorrow it's turkey time! I'm ready...

Thanksgiving holiday...Was everything and more than I had hoped for.  Physically I felt ok, my muscles were tight and reacted slowly while walking, but my appetite was good and I enjoyed many delicious meals throughout my stay.  I was surrounded by loving family every moment of every day, making for a memorable holiday.  On Thanksgiving day my aunt Peatie's ranch house was filled with family members wandering around, playing cards, watching football and grazing on the meals not yet finished side dishes, a typical mid western gathering.  After our fill of turkey and fixins, my cousin Bowdy and I jumped in an 18 wheeler semi truck and delivered a load of cotton to an oil rig in Texas.  ??? Yeah, that's a not so typical way of spending the afternoon on thanksgiving. 

Toots and I left Woodward Oklahoma on Friday and spent Saturday in the city with my Aunt Julie and her twin boys Heath and Taylor, another gathering with family not yet seen made for more food and more fun!  Funny how little boys are so easily amused... I jokingly showed the boy's how important it is to wear a helmet when riding a bike or racing a car by demonstrating with a pair of little-man droors.  For the rest of the evening both Heath and Taylor were running around the house with their underwear on their heads.  Hahaha!

Surprisingly our travels back to Los Angeles were uneventful, avoiding the masses of holiday goers by departing early Sunday morning. We once again connected flights in Salt Lake City but with no layover, and arrived in Burbank to traffic filled freeways which was our only real sign of mass travel.

I returned to the gym this morning feeling sluggish and as though I'd never worked out a day in my life.  I've got my work cut out for me for the next few weeks before Christmas...another excuse to gorge and not train...I might just skip Christmas.

Man its crazy how quickly the body loses fitness.  One week without exercise, lounging around and eating not so healthy foods is the fast track to an unfit body.  I felt as though I'd never set foot in a gym before.  My muscles moved like mashed potatoes and my blood pumped like thick gravy...ohhh the burn!!!  My protocol today was muscular skeletal endurance, light weight, high repetition to provoke nero muscular reactivation, in other words... Get my body moving!  By the time I got on the stationary spinner I could barely ride for 30 minutes.  I keep telling myself, "this is normal; I've felt this way before".  I tend to forget how difficult it is when starting a new training cycle, especially after such a lush (inactive) week off.  Right now I am ok with how I feel; I rested briefly this afternoon and then set off to run a few errands.  I expect to become progressively fatigued as the week wears on, the best way for me to break through the initial doubts is to change the way I feel about how I feel.

Repeat...consistent repetition of any given task will ensure a well learned and hopefully well desired outcome, if focused intentionally.  I have learned my "new" body well over the last 6 1/2 years I've spent recovering from Spinal Cord Injury.  I know now to expect the unexpected when dealing with phantom pains, spasticity, or synchronicity.  I also better understand sedentary effects and the negative repercussions they have on my sensitive system.  Today I simply repeated my protocol from yesterday; changing only my targeted muscle groups, maintaining the same joint stability/muscular skeletal endurance program.  I again rode the stationary trainer for 30 minutes slightly increasing my intensity.  My goal is to gradually layer my training days together, further building my solid foundation of fitness, so as to launch healthy, perfectly executed assaults on the road when riding the tandem.  I use the slow and steady method of preparation to prevent injury as well as a teaching tool for me psychologically..."There is no quick fix for success!"