Duane's Training Blog

It’s late, 10:50 pm, and it is time for me to go to bed,  My buddy, John, was here for coffee and conversation and he just left.

As usual, I was at the Y about 10 minutes until 5 am. I rode the bike for one and one half hours. Then went for breakfast.

Same routine, home for nap and computer work. Spent more time with my USANA site. http://duane.usana.com I created this picture and added it to my USANA site. It is actually the same picture as the header for this website just different words.

Went back to the Y at 4 pm and jogged for 3 miles. It was a walk and a jog. I would range from 2.5 up to 5 mph.  That is not fast at all, but every day I’m making improvements.

I ate really well today, I had my USANA Nutrimeal with Fibergy for breakfast, grilled chicken breast and vegetables for lunch and a grilled chicken breast for supper and one slice of pumpernickel bread. During the day I had two USANA bars as snacks.

To your training success,

Duane Spears

Insanity: Change your body, Change your life. A six step system to earn money while working from home Your personal trainer, Tony Horton's P90X

PS My first career was with Los Angeles Police Departemt. I was a motorcycle officer. My second career was in Real Estate as a Realtor and a Mortgage Broker with my own office in Oxnard, CA .

I realized with those two careers I was missing something. When I didn't work I didn't get paid. Now that actually is fair, but I wanted more. I wanted to work once and get paid for it many times over. You know, like a singer or song writer. Which I'm neither.

That put me on the search for a way I could earn residual income. After much trial and error, I finally found something. I now own a network marketing business in the field of health and wellness, which provides me with the time freedom to do what I want with my time. Whether it be to train for an Ironman or help my nephew when he needs help with his business. The products give me, at age 68, the added strength and stamina to train or work at construction, if I choose.

This could be something that would work for you. I prepared my busines website to help you determine if you have any interest in working with me. I'm always interested in helping people who want more from life and are willing to work for it. Please click here to visit my business website. After you have visited my business website and you would like to talk with me simply send me an email. You can click "contact me" to send me a message.

WoW! This is starting to seem like a routine. .

Up at 4:15 am and at the the Y 30 minutes later. I got there just as Beth arrived to open the Y. On swim day, I always drink a cup of coffee before the pool opens at 5:30. Paul got there a little late this morning. Things were not going his way, but he did make it. We both had good swim.

I was working on my zipper switch drills and continued to keep that leading hand out in front of me. At times it sure is hard to do. I try a couple drills using just one arm, keeping one arm at my hip.  I need a lot of work on this one.

Later in the morning and into the afternoon, I worked my USANA business and I had three new leads and I called them.  Spoke with two of them and left a message for the third. Over all it was a good day.

Went back to the Y and jogged 2.75 miles.  I will bump that up to 3 tomorrow. I was doing sprint drills toward the end of the workout. I got of to 8 MPH at the end. Of course, my goal is to be able to hold a 12 MPH pace for at least a quarter of a mile. That will be down the road a ways.

To your training success,

Duane Spears

Insanity: Change your body, Change your life. A six step system to earn money while working from home Your personal trainer, Tony Horton's P90X

PS My first career was with Los Angeles Police Departemt. I was a motorcycle officer. My second career was in Real Estate as a Realtor and a Mortgage Broker with my own office in Oxnard, CA .

I realized with those two careers I was missing something. When I didn't work I didn't get paid. Now that actually is fair, but I wanted more. I wanted to work once and get paid for it many times over. You know, like a singer or song writer. Which I'm neither.

That put me on the search for a way I could earn residual income. After much trial and error, I finally found something. I now own a network marketing business in the field of health and wellness, which provides me with the time freedom to do what I want with my time. Whether it be to train for an Ironman or help my nephew when he needs help with his business. The products give me, at age 68, the added strength and stamina to train or work at construction, if I choose.

This could be something that would work for you. I prepared my busines website to help you determine if you have any interest in working with me. I'm always interested in helping people who want more from life and are willing to work for it. Please click here to visit my business website. After you have visited my business website and you would like to talk with me simply send me an email. You can click "contact me" to send me a message.

This weekend was Mother’s Day week and did not exercise.

Monday, the 173 day to the Florida Ironman, I was at the Y at 4:50 and rode the bike until 6:40. I worked out with Paul.

Over the weekend I purchased 6 32oz containers for my vegetables. I now have  individual servings of my vegetables and it makes preparing my meals so much easier.  I cook the chicken breast for about 25 minutes in the George Foreman Contact Roaster and then add the vegetables for the last 5 minutes. I use Cajun seasoning on the chicken and vegetables. It really taste good.

I had been cooking the vegetables way to long and actually was burning them. They sure made my place stink. But now I have that problem under control. No more smell.

Tomorrow, I swim in the morning and will run in the afternoon.

To your training success,

Duane Spears

Insanity: Change your body, Change your life. A six step system to earn money while working from home Your personal trainer, Tony Horton's P90X

PS My first career was with Los Angeles Police Departemt. I was a motorcycle officer. My second career was in Real Estate as a Realtor and a Mortgage Broker with my own office in Oxnard, CA .

I realized with those two careers I was missing something. When I didn't work I didn't get paid. Now that actually is fair, but I wanted more. I wanted to work once and get paid for it many times over. You know, like a singer or song writer. Which I'm neither.

That put me on the search for a way I could earn residual income. After much trial and error, I finally found something. I now own a network marketing business in the field of health and wellness, which provides me with the time freedom to do what I want with my time. Whether it be to train for an Ironman or help my nephew when he needs help with his business. The products give me, at age 68, the added strength and stamina to train or work at construction, if I choose.

This could be something that would work for you. I prepared my busines website to help you determine if you have any interest in working with me. I'm always interested in helping people who want more from life and are willing to work for it. Please click here to visit my business website. After you have visited my business website and you would like to talk with me simply send me an email. You can click "contact me" to send me a message.

Today was another great workout day.

Got to the Y at 4:40 am and I thought I would be the first one there, nope, another friend was already there.

Our tri club worked out this morning.  We rode stationary bikes for 30 minutes, then went outside and ran for 30 minutes.  We came back inside and rode the bikes for 10 minutes, then back outside to run again for 10 minutes.

We stretched and that was my work out for Friday.

I’m the DJ and MC for a wedding on Saturday, so I worked on the music for the reception and changed the content on my USANA website.

To your training success,

Duane Spears

Insanity: Change your body, Change your life. A six step system to earn money while working from home Your personal trainer, Tony Horton's P90X

PS My first career was with Los Angeles Police Departemt. I was a motorcycle officer. My second career was in Real Estate as a Realtor and a Mortgage Broker with my own office in Oxnard, CA .

I realized with those two careers I was missing something. When I didn't work I didn't get paid. Now that actually is fair, but I wanted more. I wanted to work once and get paid for it many times over. You know, like a singer or song writer. Which I'm neither.

That put me on the search for a way I could earn residual income. After much trial and error, I finally found something. I now own a network marketing business in the field of health and wellness, which provides me with the time freedom to do what I want with my time. Whether it be to train for an Ironman or help my nephew when he needs help with his business. The products give me, at age 68, the added strength and stamina to train or work at construction, if I choose.

This could be something that would work for you. I prepared my busines website to help you determine if you have any interest in working with me. I'm always interested in helping people who want more from life and are willing to work for it. Please click here to visit my business website. After you have visited my business website and you would like to talk with me simply send me an email. You can click "contact me" to send me a message.

Today was a great workout day. It started at 15 til 5am. On swim days we get to have coffee and conversation before the pool opens at 5:30am. Paul got to the Y around 5am and we had our c&c.

It really helped me to watch the swimming videos yesterday. I had one of my best swim workouts.  I worked on my stoke, recovery and keeping my leading arm out front when I turned to air.  When  my recovery hand and arm entered the water through the “mail slot” I was not making a splash and when I used my core to drive my recovery arm forward I noticed there was no bubbles from either arm.  And that is not always the case.

Terry says some of his students can swim from one end of the pool to the other without a breath. They are using their oxygen very efficiently. This is only a drill to help you focus on your stroke and all the other things involved in proper swimming the TI way. I made it a little over half of the way before I came up of air. I did not feel out of breath, but I knew I needed air and I did not want to practice struggle.

The workout last an hour and there was no stucco today.  I think that job could be about over for me, which would make me very happy.

This afternoon I went back to the Y and walked and jogged on the treadmill.  I wore the knee strap and there was less pain today.  I took the ramp up to 5 and would move the speed from a very slow walk at 2.5 and then up to a 7 for a short faster run. I did this for 2.5 miles.  I’m increasing my mileage by 10% each day and my speed. I felt good.

Tomorrow will will be our group workout and we will ride the bike and then run.

To your training success,

Duane Spears

Insanity: Change your body, Change your life. A six step system to earn money while working from home Your personal trainer, Tony Horton's P90X

PS My first career was with Los Angeles Police Departemt. I was a motorcycle officer. My second career was in Real Estate as a Realtor and a Mortgage Broker with my own office in Oxnard, CA .

I realized with those two careers I was missing something. When I didn't work I didn't get paid. Now that actually is fair, but I wanted more. I wanted to work once and get paid for it many times over. You know, like a singer or song writer. Which I'm neither.

That put me on the search for a way I could earn residual income. After much trial and error, I finally found something. I now own a network marketing business in the field of health and wellness, which provides me with the time freedom to do what I want with my time. Whether it be to train for an Ironman or help my nephew when he needs help with his business. The products give me, at age 68, the added strength and stamina to train or work at construction, if I choose.

This could be something that would work for you. I prepared my busines website to help you determine if you have any interest in working with me. I'm always interested in helping people who want more from life and are willing to work for it. Please click here to visit my business website. After you have visited my business website and you would like to talk with me simply send me an email. You can click "contact me" to send me a message.

My friends, Joe and Gloria, got married last Saturday under the old oak tree. I thought our friends who could not attend the ceremony would enjoy watching them get married. Joe and Gloria rode to the Grand Loft where they had their reception in Joe’s horse and buggy. I’m sure Gloria is hoping Joe has a car.

To your training success,

Duane Spears

Insanity: Change your body, Change your life. A six step system to earn money while working from home Your personal trainer, Tony Horton's P90X

PS My first career was with Los Angeles Police Departemt. I was a motorcycle officer. My second career was in Real Estate as a Realtor and a Mortgage Broker with my own office in Oxnard, CA .

I realized with those two careers I was missing something. When I didn't work I didn't get paid. Now that actually is fair, but I wanted more. I wanted to work once and get paid for it many times over. You know, like a singer or song writer. Which I'm neither.

That put me on the search for a way I could earn residual income. After much trial and error, I finally found something. I now own a network marketing business in the field of health and wellness, which provides me with the time freedom to do what I want with my time. Whether it be to train for an Ironman or help my nephew when he needs help with his business. The products give me, at age 68, the added strength and stamina to train or work at construction, if I choose.

This could be something that would work for you. I prepared my busines website to help you determine if you have any interest in working with me. I'm always interested in helping people who want more from life and are willing to work for it. Please click here to visit my business website. After you have visited my business website and you would like to talk with me simply send me an email. You can click "contact me" to send me a message.

No stucco today.  While I was at the Y riding the bike I received a text message from my nephew stating we would not be going to the job today.

That was fine with me, so I added another 30 minutes of bike riding. Then I jog a little to end my morning workout.

When I was riding the stationary bike I watched the Total Immersion Swimming video again to help reinforce the proper way to perform the swim drills for tomorrow’s swim workout.  One of the things I have been having a problem with is keeping my leading hand and arm in front and below my head longer as I glided between strokes.  When I rolled to breath I had the tendency to begin my stroke with the leading arm to soon. So tomorrow I will be practicing the drill I imprinted in my mind while I was bike riding and jogging.

What I’m learning in this process of learning to swim is that drills are so important to imprint the proper way to preform the specific activities in your central nervous system.  If you practice struggle in any part of the swim stroke while you are in the pool, you will suffer when you are in the ocean swimming the 2.4  miles required in an Ironman competition.

I drive one of my buddies crazy. He will say, “stop drilling and just swim”.  I say, “Terry Laughlin says, ’99% right is 100% wrong’”.  So I keep drilling.

A funny thing happened with this same buddy back in 2010 while I was training for my first sprint. A group of us were at the lake where the sprint would take place and we all swam, rode our bikes then jogged or ran in my buddy’s case the 5k. Everyone was done except me and I still had a mile to go. My buddy drove to were I was plodding along and he rolled down his window and yelled, “get in the car”. I thought, “oh, no. I’m kicked off the team.”

I said, “no, I was running.” He said, “that’s not running.”  Well , at 18 minutes a mile, he was right but I didn’t care and I plodded to the end of the run. I told that story to our training buddy’s and we all got a laugh out of it.  I tell my buddy not to worry because when I get into condition I’m going to beat him, of course, he just laughs because he is 53 and I’m 68 and soon to be 69.  I will get the last laugh, because I will beat him.

This afternoon, around 3:45 I went back to the Y to jog. I’m having a little trouble with my right knee so I wore a knee strap right below my knee cap. I increased my distance about 10% to 2.25 miles. And I increase the speed up to 5.5 miles per hour.  I know that is not very fast, but back in 2010 on my first sprint triathlon my mile time was 18 miles.  That is not even a fast walk. Yes, I watched the swimming video again while I was on the treadmill.

Well, it’s 9:15 pm, 3 am will come early, so it’s off to bed.

To your training success,

Duane Spears

Insanity: Change your body, Change your life. A six step system to earn money while working from home Your personal trainer, Tony Horton's P90X

PS My first career was with Los Angeles Police Departemt. I was a motorcycle officer. My second career was in Real Estate as a Realtor and a Mortgage Broker with my own office in Oxnard, CA .

I realized with those two careers I was missing something. When I didn't work I didn't get paid. Now that actually is fair, but I wanted more. I wanted to work once and get paid for it many times over. You know, like a singer or song writer. Which I'm neither.

That put me on the search for a way I could earn residual income. After much trial and error, I finally found something. I now own a network marketing business in the field of health and wellness, which provides me with the time freedom to do what I want with my time. Whether it be to train for an Ironman or help my nephew when he needs help with his business. The products give me, at age 68, the added strength and stamina to train or work at construction, if I choose.

This could be something that would work for you. I prepared my busines website to help you determine if you have any interest in working with me. I'm always interested in helping people who want more from life and are willing to work for it. Please click here to visit my business website. After you have visited my business website and you would like to talk with me simply send me an email. You can click "contact me" to send me a message.

Woke up this morning at 3am, read, then got up at 4:15am and was at the Y at 5am.

Crystal, a fellow triathlete and Y instructor for our tri class, bought a used Cervelo TT bike and she brought it in for us, Paul, me and Galen, to look at. Triathletes love to show off their “new to them” bikes. She got a good buy on it at a pawn shop.

After we admired her bike, at 5:30am the pool opened and we went into the pool area for our morning swim workout. I practiced a drill which was designed to keep my leading arm in front of my head when I rolled to breath. Terry Laughlin says, it is better to practice short drills and do it right then to practice struggle. I’m becoming more comfortable in the water and my balance has improved greatly.

Went to the Stucco job, but the material was not there. It arrived later in the morning, so we left and purchased flowers for the Grand Loft.

After, my lunch of chicken and vegetables cooked in the George Foreman Contact Roaster, I took a nap and then went to the Y to jog on the treadmill.  I jogged 2 miles, while I was jogging I watched a Total Immersion training video on open water swimming on my smart phone.

Tomorrow morning I will ride the bike at the Y at 4:50 until 6am. Then off to the stucco job.  Later in the afternoon I will either swim or jog on the tread mill.

To your training success,

Duane Spears

Insanity: Change your body, Change your life. A six step system to earn money while working from home Your personal trainer, Tony Horton's P90X

PS My first career was with Los Angeles Police Departemt. I was a motorcycle officer. My second career was in Real Estate as a Realtor and a Mortgage Broker with my own office in Oxnard, CA .

I realized with those two careers I was missing something. When I didn't work I didn't get paid. Now that actually is fair, but I wanted more. I wanted to work once and get paid for it many times over. You know, like a singer or song writer. Which I'm neither.

That put me on the search for a way I could earn residual income. After much trial and error, I finally found something. I now own a network marketing business in the field of health and wellness, which provides me with the time freedom to do what I want with my time. Whether it be to train for an Ironman or help my nephew when he needs help with his business. The products give me, at age 68, the added strength and stamina to train or work at construction, if I choose.

This could be something that would work for you. I prepared my busines website to help you determine if you have any interest in working with me. I'm always interested in helping people who want more from life and are willing to work for it. Please click here to visit my business website. After you have visited my business website and you would like to talk with me simply send me an email. You can click "contact me" to send me a message.