Seasons Greetings

Hi everyone.

The Bride and I went to Florida to visit her folks. Her mom has several physical issues. Diabetes, blindness and other health concerns but she has a fantastic outlook on life. Her dad lives the vows they made many years ago. Its cool to see them together and how they love each other. Good example for all of us, really.

My father-in-law has been a fan of The Confederate Railroad. Its a country band and its just so much fun to see him singing along to some of their songs. Songs like "She Took it Like a Man". "Jesus and Mama". "The Big One" .

Training has been going very well...but I have been enjoying the holiday food a little too much. I am keeping my eye on the prize but won't turn down goodies just for the sake of it..

I am working tonight, Christmas eve, but will be off on Christmas day. We will have lots of family over. The Bride and The Daughter, The Chef have been cooking for two days. The food will be amazing...

Heres a picture of tonights anchor team with our reindeer antlers....Bill Martin, next to me. (If you go to Facebook, he's the guy who taunts me daily and I give it right back!!) Stacey Bell, and legendary weatherman Dick Goddard. I like to say Dick gave Noah the first 8 day forecast.. Buhhh rummmmp!!! I am jealous of Goddards big antlers!!!

Keep training and keep reaching for greatness. Life's a Blast!!

FROM ANIMAL HOUSE TO COMMENCEMENT SPEAKER

Had a great time with The Bride going back to our alma mater...Ashland University for commencement ceremonies. Thats where we met. It was an out of body experience in many ways. They put us up in a suite that is on the top floor of the womens dorm The Bride lived in. I was recalling all those times I was in her room past visiting hours...haha... even through fire alarms and such...

It was very tough crafting a speech that wasn't too "preachy". I just wove lots of Ashland moments into it..and experiences during my career that related to the overall message... Yes..."Paradise is where I am". I asked that students get involved in mentoring someone..as I was very much influenced by people who mentored me. One of my profs, Larry Hiner, was a great guy who encouraged me alot. He and his wife were there at our invitation and sat with The Bride.

When I was introduced, it was mentioned about how I have been an endurance athlete all these years and that I have gotten more into ultra marathons and how my goal is to run a 100 mile race. I could tell people were reacting like "is he insane"?? The answer is...the running is my therapy..so maybe without the running, I would be insane. LOL!!

Training...

Great week but little running. Lots of crossfit. I took The Brides boot camp on Thursday that my son Patrick and The Bride co-taught. Very challenging. Even did an improvised crossfit workout Saturday am before the commencement ceremony in the suite. Pushups, Squats, Burpees..Handstand Pushups (I can manage 2) and more. My weight issues have been dealt with nicely this week and so, as I write this on a Monday am...all things are good.

Everyone have a great week.

Training Continues

Catch you up on some training.
Friday Dec 4
30 Mins Elliptical
Saturday Dec5.
2 hour, 9 minutes on trails...good chunk of them on hills
10.0 miles
Sunday Dec 6
Off
Monday Dec 7th.
3 Rounds
Skip 1 min
15 Pushups
Skip 1 min
15 Situps
Skip 1 min
15 Med ball slams
Skip 1 min
15 bicep curls (20 lbs)dumbells
Skip 1 min
15 dumbell over hand presses 20 lbs each (Total time 28:30)
Cool down 10 min elliptical.
Tuesday Dec 8
30 min on stationary bike 125 heart rate
5 min easy jog treadmill
2 min row with 30 sec rest time 5.
(4 rounds of)
20 box bounds 22 inches high
10 pushups total time 4:55
Life's a Blast

JT THE TRAINING FREAK

LeBron James is a freak. Of course, having covered him since his high school days, I know what he can do. On Monday, after an interview, James grabbed a football and threw a cross court pass that went 94 feet and nothing but net. Maybe you saw it. Our camerman was the only shooter who keep rolling after LeBron ended the interview. Now everyone wants it.FOX8.COM LINK ESPN took it and made it one of the Top 10 Plays. Folks, I see this stuff just about every week. LeBron takes a medicine ball, weighing 16 pounds and makes a 3 point shot with it. He is amazing and yes, if he applied himself, he could make it in the NFL. But with all the concussion stuff going on, he would be insane to try it.

Having said that, let me lay on you this freaks training for the past few days..(Laugh out loud here folks)
Tuesday Dec 1.
30 minutes strong effort on spinning bike.

Weds Dec 2.
Run 4.5 miles on muddy trails at North Chagrin. In the middle, I did 5, one minute sprints with 2 minutes recovery. Try sprinting in mud and on a trail.. Not smart. But I did not wipe out.

Thursday Dec 3rd (today)
Skip Rope 5 times 1 minute hard with :30 sec rest
Skip Rope 5 times 1 minute hard with :15 secs rest
Superset 5 sets of 20 pushups, alternated with 5 sets 20 situps.
Bicep Curls 20 lbs dumbells 15 reps 5 sets
Skip Rope 5 sets of 2 minutes hard with :30 sec rest
40 pound weigh carry... 5 sets
5 up and back bounding in Training Room
Kneel on Stability ball 3 minutes using light medicine ball making odd movements to test balance..
Skip Rope 5 straight minutes.

Life's a Blast!!

Interval Boy

Hi there..

Training: Saturday 7.7 mile trail run on a somewhat brisk, but awesome, dry day at North Chagrin. Some good climbing in parts. Nice rythmn. Nice run. Took 1 hour, 28 minutes.

Sunday off, and ironically, so were the Browns. (Rim shot!!..they lost again)

Monday: more intervals...
Skip Rope 1 minute with :30 sec rest times 10.
Row 1 minute with :30 sec rest times 10.
Squats 30 reps with :60 sec rest. times 5.
Situps 100 reps as fast as possible.
Calf raises 100 reps with light weight in 3 segments
Stretch....

Good workout...good way to start the day.

Sunday, we had amoung other stories an internet piece on Indians Grady Sizemore, who found out that photos he sent to his girlfriend (racy photos) were leaked to an on line sports blog. deadspin.com . The shots, of him in vartious stages of undress were stolen, he claims and the team and players union is trying to find out who is responsible. Sizemore is a huge favorite of the ladies and this will only put his name out there even further... We decided not to use the photos last night because they were stolen property and we respect the legal system. However, I am sure others did. If you google him you might see if they are still posted. Its possible they have been removed.

Ohh, just another day at work...haha!!
Life's a Blast!!

I am writing this on Thanksgiving night...I have a little time as my 10pm newscast is coming up soon. Its not crazy working Thanksgiving...(any holiday for that matter) The gang had lots of food here and plenty of desserts. No shortage of grub. Hope everyone had a nice Thanksgiving.

Today, I went to the gym and did another version of a Crossfit Program. I adjusted the program from Tuesday and did 4 rounds..but with more reps...

1. Skip Rope for 200 hops

2. 20 Pushups

3. 20 Situps

4. Carry 2, 45 pound plates 4 round trips (60 feet and back is one trip)

5. Medicine Ball toss overhead..20 reps

6. Bicep Curl 20 pounds for 15 reps, strict form.

7. 20 Squats

I did this in 27:40. It was exhausting and it felt great.. You don't need a shiny new gym to do Cross fit. Check out these soldiers in Afghanistan. I was eating Turkey tonight , safe and sound because these guys are busting their butts defending our country.

Wednesday, I ran 5.5 miles on the trails...nice easy pace... I will do a long trail run on Saturday. On Friday, I will go easy for about an hour and since I have the day off, The Bride and I will see a movie. We will not go near any stores. Nope.

Life's a Blast

BACK FROM THE ABYSS

I know you are shocked.. Yes, I am posting again. Its been too long.

I cranked up my training mileage to 30 miles two weeks ago. Ran Half of the Bad Ass 50k as my work schedule only allowed me to be at the trail for about 3-4 hours...hence only half done. However, given my coming back from injury and other factors, I must admit, the 50 K would have been near my limits..

My goal of running the Burning River 100 mile Ultra marathon next Aug is what is motivating me to work on other aspects of my conditioning that could serve as an aid when the going gets tough. Hence, my embracing the Cross-fit, slash boot camp style of training. Google Crossfit and you will see many sites and ways to skin the cat... I have written several workouts WOD's . Heres an example of one I did this morning.

5 Rounds (time yourself for the entire workout.)

Skip Rope 100 hops
Pushups- 20
Situps 20
Carry 2, 45 lbs Olympic Barbell plates across Fitness Room and back (60 feet each way. do 3 laps)
20 Medicine ball overhead tosses. (ball is 12 lbs)
Bicep Curls dumbells strict 15 reps 20 lb dumbells
15 Squats.

I did the first one in about 5:30..the second about 6:00 and kept the pace pretty even the rest of the way. I took a real quick water break after 2 rounds. Finished the 5 rounds in 27:30. Great workout. Stretched to finish out.

My goal is to do 2 of these kinds of workouts per week, but also to get those long runs on the weekends. I will also be swimming more, as I still want to do a couple triathlons next season. The ultimate goal is to do the 100 miler, then in the next season, return to do an Ironman distance triathlon. Its been 8 years since I did an Ironman.

My weight right now is 198, but to accomplish the 100 mile goal, I will have to be under 180.

Work has been very busy. High School Football is in the final two weeks. The Browns have been missing in action most of the year and the Cavs are almost done with thier first month of the season.. In fact, in a couple of minutes I will be heading to Cavs practice.

Have a Great Week and Happy Thanksgiving. Life's a Blast