Tag: diy

living in the future: permission to dream

“Traditionally we set unrealistic goals and then berate ourselves for not holding them up despite the fact that this is the hardest time of year to do anything. We’re exhausted from the poor sleep and poor food choices of the past week, family visits tend to take an emotional toll – but a similar toll is felt by people with nobody to celebrate with. So we’re ready to commit to anything that will make us feel better than we currently do.”

As a supplementary post to last week’s post about living in the past, I thought it’d be nice to give myself permission to dream.

New Years is one of those times that is so marked with tradition that we tend to be able to recall previous years with ease, but our thoughts tend to trend toward the idea that “this year will be different” and – well, of course it will be.

Traditionally we set unrealistic goals and then berate ourselves for not holding them up despite the fact that this is the hardest time of year to do anything. We’re exhausted from the poor sleep and poor food choices of the past week, family visits tend to take an emotional toll – but a similar toll is felt by people with nobody to celebrate with. So we’re ready to commit to anything that will make us feel better than we currently do.

The gyms will be fraught with new enrollment, and sadly attendance will taper off gradually over the next couple of months. Cigarette and booze sales will decline for a bit, but only for a bit. I’m not speaking this over anyone, so much as observing a pattern.

It’s a hard time of year… But…

Dreaming is allowed. I encourage you to not only dream, but to sort out what the steps are to get there. I promise you that you’re not going to just wake up one day and run a marathon – not without paying for it in one way or another – but if that’s a dream, you can certainly realize it if you put a plan together.

I sincerely hope to see people make the best of their time and really set themselves in motion.

Training this week has been a bit lighter. We took a few days to chill but by Thursday and Friday it was time get get into Zone 2 and start lifting weights. Saturday was a Zone 2 bike/run for an hour – and tonight I play a New Years Eve show at The Black Dog in Edmonton and I’m happy to be fresh for that.

The new year is here… and the plan; for me, is to throw down hard. My music, my job, and my workout regimen won’t even see me coming. The restful holiday time spent gathering with loved ones and reminiscing are over; and frankly, I’ve got some serious shit to do. I’ve got a new record coming out in April, the pre-orders for which will formally be open in a couple of weeks, and I’ve got work to do on that front as well as booking shows, and writing songs for the next one. I’ve got some fitness goals that need some attention that will require me to squeeze every ounce out of my current 6.5-7.0 hours per week I spend training… and… did I mention I also have a job and a family?

I’m not concerned about time constraints. I get up pretty early, so a lot of what I need to take care of gets taken care of before most people are awake – the primary concern is effort and efficiency.

I don’t expect anyone to do what I do to the degree to which I do it… but I hope people push their limits and achieve their goals. I love seeing that.

Between a conscious decision to take it easy this week, which I made back at the beginning of November, and an emergency tooth extraction and a round of antibiotics – I gotta say it feels really good to be back at it in the gym this week. I started back in on Thursday with 90 minutes of endurance / Zone 2 training and Friday with a 45 minutes of cycling and a 45 minute weight workout that consisted primarily of compound exercises – I wanted to hit all my muscle groups since it had been a spell without any serious lifting.

As this is being posted, I’m likely out the door and spending the morning of New Years Eve doing a bike/run with my girlfriend, easily the best way to start the new year. I’m disinclined to really punish myself because I’ve got a long night ahead of me, as my band Confusionaires is performing at The Black Dog in Edmonton tonight.

January is a busy month for me as a performer, and has historically been so. You wouldn’t think it would be that way, but I’ll be traversing this frozen province a couple times before the end of the month, both with Confusionaires and with Robin Kelly, and Elvis Presley tribute artist I play guitar with.

Happy New Year Everyone!

living in the past: permission to reminisce

“It’s counter-intuitive for those of us trying to living in the moment constantly but we do have to allow ourselves opportunity, once in a while, to see how far we’ve come. We can’t live in the past the way so many people try to – especially this time of year. We can’t live in the future either – we have to live here, right now. But we can be gentle with ourselves and embrace our traditions, however conventional or unconventional they may be.”

Permission to reminisce has been granted. This time of rich tradition seemingly falls on everyone, even those who have no traditional ties left. Even the folks who go sit in movie theatres on Christmas Day tend to do so in a religious fashion.

It’s counter-intuitive for those of us trying to living in the moment constantly but we do have to allow ourselves opportunity, once in a while, to see how far we’ve come. We can’t live in the past the way so many people try to – especially this time of year. We can’t live in the future either – we have to live here, right now. But we can be gentle with ourselves and embrace our traditions, however conventional or unconventional they may be.

Thoughts often go to lost loved ones, lost pets, lost friendships, and general loss this time of year as we peruse old photo albums and trim Christmas trees with the antiquated knickknacks of yesteryear. Facebook memories tend to be an unforgiving mistress as well, but there’s a lot of joy to be had building those positive memories for the future as well.

I often have to remind myself to be patient with the people around me as I inevitably sort through old trauma, old habits, over-eating, and genuine irritation with large gatherings of people since introversion is not a thing I’ve been able to address as proactively as I’d like. Maybe I’m okay with being introverted even though this year might be special in regards to gatherings, since this holiday is likely to be charged with making up for the past 2 Christmases, too.

My ever-changing role as a father and co-head of a household in the midst of unfavorable weather is a little different every year. As I allow myself to think back on the past year I’ve really changed a lot – my relationship with my employer has changed as much as my relationship with my environment has – both for the better, I reckon. My relationship with money has changed, my relationship with my girlfriend and my child are ever-changing and evolving as we age and mature – all three of us.

I can’t be certain of what will happen this year because I could never have anticipated what would have happened in the past calendar year but I must greet every opportunity and challenge with open arms – not only for my own development, but because I have people counting on me to do so, and I have people watching my example. Those opportunities and challenges are coming regardless – why not welcome them? Besides, the fact that people are counting on me and watching me doesn’t add the type of pressure you might think it does – but I’ve learned that when you think nobody is watching, you’re wrong.

I digress. There’s a power that comes about in this season. A generational power that shows up and tells you where you came from – it can build an immense sense of authority over your future, or a sense of inadequacy – this is 100% based on your perspective, and my hope for you is that you run with it.

Whatever you’re doing and whatever you’re planning, I hope fortune finds you in this tumultuous-yet-magical time of year. Merry Christmas to all of y’all.

Training this week has been tough, mainly due to frigid temperatures and early mornings, but I brought my A-game. Monday morning was a punishing 90 minute workout consisting of 45 minutes of cycling and 45 minutes of chest & biceps work. Tuesday featured some at-home calisthenics, and after a dental procedure on Wednesday and a prescription for pain killers and antibiotics, the rest of the week became an impromptu rest time.

Next week is a little lighter by design. In the spirit of the season, we’ll be allowing for a bit of rest & recovery for a few days, but by Thursday we’ll be hitting it hard again.

veganism vs wfpb

“I’ve been an aggressive, jealous, and angry person in my life and although we all have our moments, I can say that changing how I was nourishing myself as well as changing how I think about food and my place in my environment has flushed a lot of that animosity out of my body and allowed me to be more the person I was meant to be.”

Lu and I became vegan at the outset of Covid-19, meaning that we are encroaching on our third ‘veganniversary‘ a while back. It’s been a driving force, and a real game changer in our health journeys and I’d recommend anyone try it for 3 weeks. You can eat anything for 21 days, we know this because you can literally eat nothing for 21 days.

We’re not just vegan. We’re also Whole Food Plant Based, and there’s a difference in technique and motivating factors between the two, though they’re not at odds. not for us, anyway.

Veganism entails living in abstinence from the exploitation of animals. It’s not perfect, but it’s certainly a massive step in the right direction, and it’s never been easier than right now to become vegan, thanks to numerous consumer products available.

The Whole Food Plant Based crowd tends to abstain from animal products for personal health reasons, which then extends to things that are not whole foods including extracts and oils. It’s difficult to be strict about extracts, particularly if you take any supplements such as pea protein or other vitamins, but cooking oil-free and largely salt-free presents no real challenge.

We’re both. We’re stewards of the animals and the environment, and we nourish ourselves with the best whole food plant sources we can. The perpetuated concept that you can only be one or the other is very narrow-minded.

On a whole other level, one of the things I’ve noticed in myself is a lack of animosity. I’ve been an aggressive, jealous, and angry person in my life and although we all have our moments, I can say that changing how I was nourishing myself as well as changing how I think about food and my place in my environment has flushed a lot of that animosity out of my body and allowed me to be more the person I was meant to be.

Furthermore, I believe there is a karmic debt that is owed for the way we live, and the decisions we passively make when we choose what to eat, and where that food comes from. Ask most people what they think of factory farming and/or slaughterhouses, and they’ll tell you they’re terrible – but grocery stores still regularly run out of meat, and the fast food drive-thru is still lined up several cars deep. Something’s gotta change.

Living this way has also had amazing results with overall health, and athletic recovery.

Without getting too ‘Christmasy‘ about it, I feel that these topics need to be raised because we’re all staring down some holiday meals that are laden; if not polluted with, butter, cream, meat, egg, cheese, oil, excess salt, and all manner of things that many of us eschew. Many people are going to be eating in ways that will raise questions about how we want to live for the next year or longer and I’d like to take this opportunity to mention that you can make this decision BEFORE this heavy-eating time in our lives. It’s never been a better time to be attentive to what you’re eating and why.

At this point, I’ve dedicated some blog entries to each of the main macronutrients, if you’re at all interested in those, I’ll link them here:
PROTEIN // CARBOHYDRATES // FATS
There are also some amazing documentaries, such as Forks Over Knives, The Game Changers, They’re Trying To Kill Us, Seaspiracy, and many others.

Thanks for checking in as always.

Training this week has been good. Monday, despite the onslaught of deep fried food from a company Christmas party the night before, was a success w/ a 45 minute bike ride and a 45 minute chest/biceps session, and Tuesday saw some calisthenics at home between songs I’m charting for some upcoming performances.
Wednesday was a well-needed rest day. Thursday was a full on endurance session, 90 minutes each, and Friday was 20 minutes of rowing, 20 minutes on the bike, and 45 minutes of triceps and back work.

Saturday was fraught with Santa-business, and Sunday, my other rest day, is set to be my extended family Christmas lunch/dinner, for which I hope I am well behaved enough to meet my Monday workout with the enthusiasm it deserves. I’ll need to decide what that means in advance of that meal, but I already know it means a lot of vegan cheese and salt… so I’ll need to make sure there’s enough water flowing!

I keep telling myself (as I’m sure we all do): It’s only once a year.

well-meaning

“the knowledge that everyone is doing their best should grant us all a little leeway, perhaps even a shot at redemption and forgiveness now & then – the flip-side of that would mean we’d have to be patient with each other”

In the spirit of the season where we tend to gather with our family and loved ones, I feel compelled to broach this topic. Chances are pretty good that if you have a family that you’re in semi-regular contact with, they spend some time driving you nuts… and really, you don’t have to be blood to be family.

I have challenges with people in my life as we all do and as easy as it is for my overactive analytical mind to vilify those folks, I’ve been trying to take things more at face value rather than to find some more deeper, sinister meaning. I’ve come to realize a few things, many of which I’ve shared and many more that I eventually will share.

One of those things is: Everyone is doing their best.

This is universal. Nobody I know is going out of their way to be the villain in any scenario – at best they’re unwittingly being selfish or insensitive, in which case they’d be doing their best to look out for themselves. We all try (and often fail) to relate to each other through humor and sarcasm, through being nosey, through asking hard questions, and many other generally irritating things day in & day out and sometimes they’re received well and sometimes they’re not. I make a diligent effort not to drive my own kid bonkers the way my own parents have a capacity to do to me, but I’m sure I miss the mark more often than I’m aware.

In any event, I know I am loved even though I am often misunderstood.
I want my child to know the same.

In any event, the knowledge that everyone is doing their best should grant us all a little leeway, perhaps even a shot at redemption and forgiveness now & then – the flip-side of that would mean we’d have to be patient with each other, of course.

The other thought today, which is not dissimilar, is: I cannot control what someone else thinks or does. I can only control my actions or reactions.

If someone says something upsetting to me, I can choose not to get upset. We all have that kind of control – we know it because we’ve all dined with an elderly person who’s said something antiquated and narrow-minded and we’ve let it go before as a courtesy. We likely didn’t agree with what was said but we also should have no interest in embarrassing anyone, so at our most aggressive we can try to help them see things from another point of view, respectfully.

In this same way we can choose not to take jokes personally, and we can choose not to make jokes at others’ expense. We can protect others from our commentary simply by not commenting. We can stifle our reactions – not because we’re weak or passive, but because we’re strong enough to let the moment pass… because not everything needs defending and not every conversation needs to be an argument.

I endeavor to only really worry about things that are in my control and to disregard things that are not. The result has been that I hold much more sway over important matters because I’ve saved my energy for them, and that energy was saved because it wasn’t misspent on other things.

In essence, I won’t worry much about people’s feelings on a particular topic, but I also won’t hurt their feelings in the first place – which means I won’t have to worry about their feelings, and they won’t react negatively to my commentary. I can misspeak, and I can apologize if need be.

I try my damnedest to let the hard moments pass and savor the good ones. This is how great memories are made, particularly around memorable occasions like Christmas & New Years’. You’ll never hear me say that the holidays aren’t a trying time, and I’m sensitive to those who’ve had hard holidays. I fully realize that some of this comes years too late for some, but it’s never too late to set a positive tone with the people around you now.

So whether it be in the spirit of the season, or just in the spirit of the fact that we’re all a bunch of evolved primates trying to navigate a series of social engagements when we’d rather hide under the blankets of our warm beds… try and take it easy on people, and try and take it easy on yourself.

This week I shuffled some workout sessions around. I’m finding that in some ways I’ve bitten off more than I can chew, and on other days I’ve got way more energy to spend – so I’m trying to balance these things out for consistent effort.

Monday saw me at the gym at 6am, doing the cardio and weight training that Tuesday would normally host, but Tuesday was fraught with appointments. Wednesday maintained it’s rest status since Tuesday can be a late night for me.
Thursday was amplified in a big way. 75 minutes in Zone 2 on the bike followed by 10 minutes on the rowing machine, which was a fun addition. I’ve used the rowing machine before but not in a serious or regular way, so I’ll be incorporating that a bit more.
Friday was a 30 minute run around the track at my gym, followed by a triceps/back workout, and Saturday had an interruption from our regularly scheduled program due to an appointment, but would have been a 90 minute bike/run.

All in all, this is a better system, and I ultimately get 6.5 hours of training in every week. 7.5 if I get a swim in, which has been challenging, so I’m calling that a ‘bonus’ session at this point.

The kicker has been that on Monday, Thursday and Friday, I stayed at the gym for an extra half hour and then went straight to work – and adjustment, to be sure, but one I can roll with.

Moving my Tuesday workout helps me get more done on Tuesday… since I’m often at the gym for a couple hours, once I account for locker room time, transportation, etc. a good chunk of my days is spent. This is a possible solution because I need some uninterrupted time in a creative space, and I’m hopeful this will help. I’ll still be able to do some calisthenics at home on Tuesday, which is my plan, but likely just as a measure of getting a few things done that don’t get done on other days.

As soon as I establish balance, something else will come up… but I will welcome it, because that is what happens in a fruitful life.

your own advice

“To live a full life is to be immersed in these joy-bringing and purpose-driven activities without the distractions I regularly supply myself with. I’m a creator and I need to be immersed in creativity in order to really be fruitful.”

I think a lot about a lot.

I genuinely put a good effort into these weekly posts and I’m pretty proud of the consistency that’s been maintained here. I give a lot of guidance by way of personal revelation but I recently blew my own mind as I was once again obsessing about weight-loss, calories, and macronutrients when Lu; my favorite person to receive earth-shaking revelations from, fed me some of my own rhetoric.

Her exact words don’t come to mind as I craft this, but suffice it to say that it’s word-for-word written in the back pages of this blog. It pertains to my fixation on living in the moment, thereby being happy where I am (as opposed to living in the past, or thinking too far into the future).

I spend a lot of time thinking about fitness. Saying that I spend more time thinking about working out than I do actually working out is an easy statement to make. The same can be said about my diet – I think about food for WAY more time than I do actually eating; and although these are great and important things, the truth of the matter is that these are distractions.

I plan my meals. I plan my workouts. There’s really nothing to think about – but that doesn’t seem to stop me from thinking about them. Really, when I’m doing anything, I should be focused on what’s happening in that moment. I need to be more present with the people around me, and with the other things that enrich my life, such as writing and performing music… working on my car… walking my dog…

These are the things that make me rich. I live a lifestyle that sounds like a dream to most people but it is that way on purpose. I live like a successful person, so I am one. That might sound like it’s too simple to be true but it’s really is that easy.

To live a full life is to be immersed in these joy-bringing and purpose-driven activities without the distractions I regularly supply myself with. I’m a creator and I need to be immersed in creativity in order to really be fruitful.

I believe they call this type of action “focus“

All that said… the start to he week was challenging. The drop in temperatures have made everything – particularly transportation, take longer than expected. I’m also contending with a different work schedule that involves longer days on account of the amount of traveling I’m anticipating doing this year for music. I also had a banger of a show on the weekend that took some time to recover and reflect.

I’ll preface this by saying I don’t intend to come across as complaining. Really I’m attempting to just be real about things.

All that to say – I didn’t swim on Monday as planned, and Tuesday‘s 75-minute bike ride and chest/biceps workout was pretty taxing as well.
Wednesday remains a rest day and I was thankful for it, meaning that Thursday‘s 30-minute run & 10-minute stair climb were especially therapeutic. Now… Friday‘s session had to change. 45 minutes on the bike and a back/triceps workout are too much for my morning now that my work schedule has changed. This week I’ve resolved to do my back/triceps workout first, and then I’d intended to round out my gym time with the rowing machine, which is an endurance machine I enjoy but have not spent much time with lately. I spent zero minutes on the rowing machine, but I have a plan to rectify this for next week.
Saturday is a bike/run combo that I may or may not being doing at the precise moment this gets posted (technology is wild). This week it’s 45 minutes on the bike and a 30 minute run.

My day job is funny. My schedule is whatever I want it to be (within reason). I need to maintain an average number of hours logged to compensate for time taken to play music, which is not because I need the money but because my job requires a certain amount of attention in order to be done properly. Since I can’t handle staying later than my current 6pm end time, I go in an hour early every day I’m scheduled… which cuts into gym time. I’m unsure of how I’ll be able to maintain this over the year but I have to try.

I do need this job.

So this is my solution for now, and should get me through the winter. Springtime will bring it’s own training challenges, I’m sure – but at least I shouldn’t have to contend with the weather in such an aggressive manor.

So if my biggest issue is that I don’t have enough spare time to physically devastate myself a couple o’ days per week… well, I’m doing ok.

the finest print

“… that small decluttering of our periphery has allowed for a more concentrated focus on the tasks at hand – which are very exciting.”

Alignment. Personal alignment of mind body and spirit – that’s the daily goal and the eternal pursuit.

I’ve been finding that; although I feel completely aligned in the broad sense of the term, there are always some days that are just better than others – and the less good days need to be given the respect they deserve. Without those (relatively speaking) down days, we wouldn’t knw that the good days are.

Lately I’ve been feeling really good – like it’s all laid out in front of me. It’s as though my list of priorities are all getting the amount of time and attention they need right now and it’s inspiring all on it’s own. My girlfriend and I have been focused; somewhat peripherally, on a project that we’ve elected to put on the back burner for the time being. The reason for that is that we’ve both come to our own similar, yet separate, conclusions that this particular project hasn’t been serving us the way it should if it’s to become a priority.

Our two independent, yet same realizations have allowed us to realize that we were becoming a bit distracted with the project – and that distraction was only taking a small measure of time and energy away from our main priority right now – which is my band, Confusionaires. It wasn’t a massive distraction, but it was a distraction nonetheless – and that really only means it’s a distraction now.

A lot of ideas don’t take flight because of poor timing, and I can chock this idea up to that pretty easily. Frankly, the idea of following through on that idea later, rather than sooner, is just exciting.

In the meantime, that small decluttering of our periphery has allowed for a more concentrated focus on the tasks at hand – which are very exciting. I’ve got a new record coming out in 2023 – it’s a record that the band is really excited about, and I truly believe it’s a high water mark for all of us. It’s also going to have the best launch campaign budget of any album I’ve been a part of.

It’s a lesson; among many, about living in the moment and attracting more of what you are, rather than what you want.

This post is entitled ‘the finest print’ partly in reference to a Tom Waits quote I’ve always appreciated: “The large print giveth, and the small print taketh away” which is among other things, a statement about keeping your wits about you. When your body, mind & spirit, are in alignment you’re aware of the small print without incident, and the broad scope view of everything is just as detailed as the microscope view.

If I have any words of encouragement on this subject, it’s to trust yourself and trust your process.

Training this week has been good, but taxing. My increased efforts are certainly being felt, and my diligence in fueling myself needs to be executed with precision. This became painfully obvious to me on Wednesday.

Typically, on the days I’m at work, following my program is simple. I can only eat the food I brought and I eat it at prescribed times through the day. But on Wednesday when I was summoned to pick up my sick kid from school mid-day, I forgot to eat mid-day. All of a sudden it was 6:30 and I was in a poor state from not eating, but I couldn’t really even figure out why. I ate a meal and had a very difficult time stopping eating after that – the old food addict tendencies had kicked back in with force and I’m fortunate that there isn’t much junk food in my house.

But I have to move forward.

Monday‘s swim was great – a full kilometer in roughly 45 minutes, which is a time I can be happy with after years of fear of the deep end of the pool.
Tuesday I pedaled for 60 minutes and worked my chest and biceps hard.
Wednesday was a rest day, but Thursday became a rest day inadvertently as well. My dog got me up at 2:30 to go out and I just couldn’t get back to sleep, so when my alarm went off at 4:30am I got out of bed and tried to make a go of my usual morning, but it just couldn’t happen. I have to be ok with the fact that I went back to bed.
Friday was 45 minutes on the bike and a back & triceps workout, and Saturday is set to be a 60 minute bike ride and a 15 minute run. This week I flipped those two in the interest of saving time… I’m not sure it worked though.

All things considered, I feel like I’ve moved past the Wednesday eating hiccup and the missed training session on Thursday pretty well. I have to strive to not have these things happen, but I also have to know I can get past them, and the sooner I get past those bumps in the road, the more I can live in this moment – and this moment is pretty great.

adverse conditions

“The aforementioned old, sick version of me would react much more explosively than I do, but the person I’ve become is confused by these encounters. Not only for the fact that there’s an assumption that I’ll emit some volatile reaction at the first sight of sour news, but that I’m having their feelings of confusion projected onto me – like I’m the one confused.”

I’ve been actively dealing with and reflecting upon a situation in my daily life. I’ve got a few people in my life who’ve been there for a good long while and as I progress in my fitness, spirituality, and seek purpose in my life there are some who are incredibly encouraging and supportive – and some, who are not.

The ones who are not are making some assumptions about the changes I’ve gone through and goals I’ve accomplished and although they think they know me, what they really know is an old, sick, outdated version of me. There’s likely an assumption about me battling a mid-life crisis or just genuinely losing my mind, but in the end I’m a more focused, purpose-driven, happy, and healthy person.

The aforementioned old, sick version of me would react much more explosively than I do, but the person I’ve become is confused by these encounters. Not only for the fact that there’s an assumption that I’ll emit some volatile reaction at the first sight of sour news, but that I’m having their feelings of confusion projected onto me – like I’m the one confused. I’ve never been so clear in my life.

Breathe in. Breathe out.

If my writing seems diplomatic, it is that way by design. I’m not interested in exploiting anyone’s ignorance for my own personal ego boost, and I’m not interested in arguing. For that matter – I’m not interested in explaining myself at all. I really don’t owe anyone an explanation for anything and the last thing I would want is for anyone to feel the need to compare their situation to mine.

That said… just ask and I’ll tell you.

The only way I can describe it is to say I’m a different person. So different that I feel compelled to apologize to the people who knew me back then, for the set-in-my-ways, often belligerent and usually selfish demeanor. I have some things in common with that version of me, but every time I try something and win, I’m winning over that older version of me who never wanted to try in the first place. I’ve laid that old version of myself in his grave many times, and if I felt like I had something to prove (which I really don’t anymore) I’d be trying to prove that I’ve changed.

They say a person never steps in the same river twice.
Not the same river.
Not the same person.

For the time being, I’ll just be over here, keeping my head down and doing my thing – in the moment.

Training this week has seen it’s increases – particularly on Tuesday and Saturday. Here’s how it went:

Monday: Swam 750m. The pool was busy but we held fast to our obligation and that hot tub sit was glorious.
Tuesday: I thought I had a 45 minute bike ride, but the schedule told me it was a 60 minute ride. I overcame, and truthfully could have ridden longer (which I’ll eventually have to). I also did some weights targeting my biceps & chest.
Wednesday: I rested. My Tuesday rehearsals keep me out later than I typically would, so waking up a little later suits me well on this day.
Thursday: 30 minute run followed by 10 minutes on the stair climber. This workout is shorter because of my cramped schedule on Thursday mornings.
Friday: 45 minutes on the bike followed by a back & triceps workout. I found myself a little rushed to get everything done on this particular day, so I may have to shuffle a day or two around.
Saturday: This brick workout is 60 minutes on the bike and 15 minutes running.

I’m keeping my pedaling between 135 and 150 watts pretty consistently, with rpms around 60-65. I don’t actually know what my pulse is at this rate by I’m fairly sure it’s around 130 bpm… roughly double what the rpm’s are, as I hold a pretty good rhythm.

This coming week will be roughly the same, likely with a longer swim, but the following week things jump another 15 minutes on Tuesdays & Saturdays (which are days I don’t work, so they’re ideal for increased efforts).

Tonight, I’ll be playing at Mikey’s on 12th w/ my band Confusionaires, so all y’all in the Calgary area should consider dropping in and stompin’ a couple fresh dents in the dancefloor.