Keeping It Up...

Saturday began the second month of my training for the sprint Triathlon in October.   I am beginning to think that “sprint” is not really an appropriate name for this event in light of the apparent difficulty I am experiencing preparing for it.  

Saturday I ran/walked the two mile route again and this time ran 9 tents and walked the balance.  Sunday I rode 5 miles around the neighborhood and clearly I am feeling progress but still have a long way to go.

This week it is important that I keep on the routine and I am encouraged that my stamina and body parts are strengthening.  Phase III is amazingly refreshing after these outings in the heat.  Interestingly, that “drinkability” was a real concern for us in the development of our formula.  Clearly, folks want to feel re-hydrated and refreshed when drinking a beverage after exercise and Phase III, in spite of being real milk and loaded with protein, really feels great after the workouts.  Mother nature knew what she was doing when she gave us milk!! 

Thanks for checking in.

RGW

Back At It!

                                                                                                                                            06-21-2013

 

 

This week I took a few days to recover.  I was feeling too many back and knee pains so decided for the sake of the long term effort to rest a little.  Maybe I am getting a little smarter in my old age because it really worked and I feel much fitter because of it.

Perseverance seems to be the order of the day in my life right now and everywhere I turn I see examples of people succeeding through one theme alone… perseverance.

Please read through the Sunshine Kids web site (http://www.sunshinekids.org) and you will find inspiration from their cause and their success stories (be sure to read the Sunshine Kids Letters).  What an example these young cancer patients are for all of us!  Attitude is really all we have and they accept their challenges with such grace and confidence.  Now this is a lesson in life!!! 

 

For today's video, click HERE.

Thanks for checking in.  

 

RGW

One Day at a Time

                                                                                                                                             

New "Mile-Stone"                                                                                                        

 

In spite of the heat Saturday I went to the track and set out on my two mile walk/run.  Saturday marked the start of my 4^th week in this process.  I felt a little better this time so after 2 tenths walking I ran three segments of running two tenths and walking one tenth of a mile in between.  I then ran one tenth and walked one until I had run half the distance, one full mile, and walked the balance.  I am amazed at how long it is taking for me to build up to this but at least I am finally beginning to show some progress.

I did a small bike ride on Sunday, which was also encouraging in the quality of the ride, before enjoying a unique opportunity to have all three of my kids,  my wife, my daughter in-law and my two grand kids home for a cookout.  We had fun with Jack who is 3 and Caroline who is 5 years old, delivering and opening my father’s day cards for me.  I am blessed with a wonderful family who supports me and continues to believe in me even when I am not so sure myself!  The heartwarming messages of their notes and presence made me remember the important things in life!

We have an Attitude Drinks representative who tragically lost his 31 year old son suddenly and unexpectedly to illness this spring.  This was a brutal holiday for him and I felt desperately sorry about his loss and particularly grateful for the time I had with my family this Sunday. 

I am determined to remember to live today with encouragement,  kindness and compassion; one day at a time is all we know for sure!!  Maybe this fitness program will help me with that too!!

Thanks for checking in. 

 

RGW

Join the Team!

06-14-2013

Welcome back.  This weekend begins the 4^th week of my training with Phase III.  I must admit that my age and condition has brought up lots of kinks and aches in my legs but they come and go as I work through this process.  There is no doubt in my mind that my experience is the same as other athletes when they drink Phase III after working out, the drink helps my body recover and improve from my perspective. 

We are happy to report that in the last week we did hear from 6 new participants in our October sprint triathlon and I believe we will see many more as we continue to reach out and  build “Team Phase III”.  The funds will all go to the Sunshine Kids charity for children dealing with serious illness.  Thanks to all!

My training this week was challenging but I worked through some knee pain and had a big cramp in one of my legs but the routine continues and my body is recovering every time things pop up.  I am actually starting to enjoy the bike rides, one day maybe I can look forward to the running?  We will see.

I plan to mix the run and bike rides again this weekend with some of both on each day.  I will report back Monday on my success.  I am old, fat and radically out of shape but I really feel progress is being made.  Patience is a virtue!! 

You can view today's video HERE.

To read about the study, visit www.PhaseIIIRecovery.com and click on the Clinical Study icon!
Thanks for checking back... 

RGW

Team Phase III is Growing

We have had three contacts this week who want to race in the October Sprint with me.  With the support of the SeaView radio team we expect that number to ramp up fast in July.

One of the new competitors is my longest and dearest friend from Maine.  John (pictured in the middle) and I met in 2^nd grade in Bangor Maine and have been the closest of friends since then. We grew up in the Bangor Y together and have one of those unique “unconditional” relationships.  Yes, he is as old as I am but in better shape.  I cautioned him that the run might not be great for his artificial hip (he has had two so far from hockey injuries) but he discounted that concern saying his Doctor “ would encourage him to do it and when needed he will just replace it again!”; now that’s commitment!

We continue to piece together relays and please remember, if you want to enter one segment or another to compete, please let me know and we will mix and match the players.  We genuinely think this is going to be fun and are committed to bringing lots of new interest to this event this year.

I have some “ringers” in my own family so we can build some good teams if you want to play with us.  Thanks Mac (that’s my friend John) and all of you for following this campaign. 

RGW

Fourteen Weeks

Wow! The weather in South Florida has been brutal...

Ran 1/2 mile in a rain and lightning storm Friday after work. Lightning strikes and rain puddles everywhere; all I could think about was the gator warning sign.

Rode my bike Saturday 5 miles and just missed a storm.

Sunday it was clear and hot and breezy so I decided to ride to the park with the track, do the 2 miles and ride back home. The ride was 4.5 miles each way and I ran/walked at the track. The whole thing took about 1 hour and twenty miles. Phase III never tasted or felt so good to me as yesterday after that ride.

This reminds me that the sprint race may be relatively short but its going to be rough, and I'll probably be over 2 hours to finish the race. Glad I have 14 more weeks to prepare!

Thanks for checking in.

RGW

Source

Running Biking and Thinking!!

 05-07-13

Three weeks into this fitness “reset button” I actually feel progress.  Please listen to this week’s video and comment where you might have interest or ideas.  We are looking for constructive criticism and ideas for additional use occasions for “real-milk” protein drinks to augment our Phase III Recovery brand.  Clearly, Phase III addresses the exercise recovery category and we know there are other applications for this drink segment that you are thinking about.  Let us know your thoughts!

We have had numerous contacts regarding the Sunshine Kids Sprint triathlon in which I am participating this October.  In light of this interest, we are sponsoring some Phase III teams for the event and if you would like to be part of Team Phase III and compete in the whole race or just a relay segment (swim, bike or run), please comment below and let us know of your interest.  We would like to make a meaningful impact with participants in the race.  We plan to sample Phase III and create some buzz for a great cause around this event.

Thanks for checking in.  Off to run in the rain today!! 

Here is the website for the October 5^th Stuart Triathlon Sprint..  www.sunshinesprint.com

RGW 

Credit

                                                       Click HERE to view today's video!

Running and Lego Cars

                                                                                                                                                06-05-13

Monday was another day off for my training.  Having pushed hard on Saturday on the track and Sunday on the bike I felt too “creaky” to exercise Monday.  Yesterday I ventured back to the track and really felt much better.  This time, while I stayed with my two mile distance, I ran two segments in my walk/run format in 2 tenth increments and then walked 1 tenth between them.  I then returned to the 1 tenth run and 1 tenth walk until I completed a total of 8 tenths running and walked the balance of the 2 miles.  My breathing is becoming slightly better and I am beginning to feel some muscle strength in my core which has been sorely lacking.

Most importantly, I am reminded daily about the absolute need I have for exercise in my routine.  This is really not about physical fitness but more about mental attitude.  Endorphins, or what ever the chemical reactions from strenuous exercise, that occur are evident in my outlook on life.  I love the idea of regaining physical fitness and am excited to complete the sprint triathlon in October but truly, at a much different level, my mind responds to the exercise, and my body to Phase III!

Thinking about the important things in life, here is a newsflash; I spent an hour this morning helping my 3 year old grandson Jack build a police car from his new Lego set!  He is much better at this than I am but I serve well as a part finder when he drops the box of parts under the couch!  Jack got up early with my wife Martha and when I came into the kitchen this morning around 6:45 Jack was running to me, screaming “Bumpa I have a new car….”  I knew we needed to build something from the new kit and the car was clearly Jack’s priority.  He smiled from ear to ear as he completed the car and put the wheels on. I know my day has been meaningful because I enjoyed an hour with Jack and we built something important…for both of us!

Zoom Zoom…

Thanks for checking in.  RGW

Getting Hot

Singer Island

Getting Hot down here!!!

Friday, Saturday and Sunday were all training days for me this weekend. 

Saturday began the third week of my 18 week adventure and I had expected to increase the distance and intensity of my walk/run regimen after two weeks. Wrong…I rode my bike 5 miles Friday after work and struggled to get through the 2 mile routine on Saturday; I felt like I weighed 500 pounds on Saturday but managed to do the two miles while running 6 tenths. Sunday I rode my bike in the hottest day of the year so far and rode over the only hill in Palm Beach County, the Singer Island Bridge! I cranked my 24 speed down to gear number 1 and peddled my @#$%^%$# off to get over the top and then enjoyed the 30 mph ride coasting over the down side.  However, once over I realized I had to ride another 6 miles to go around the island and avoid the bridge or turn around and peddle back over the hill. Carefully weighing the challenge ahead, I turned around and rode back over the bridge and home to my cold Phase III Recovery waiting.

The trip was a new world record for me on my bike and I traveled a total of 7.25 miles in 41 minutes including two trips over the bridge!

I have decided that I am older and further out of shape than I thought so my plans to “kick up” the exercise program have been pushed back two weeks. I will stay the current course for two more weeks and then ramp things up. All good, just a little reality check!! 

By the way, I was struggling through the run Saturday and a man, about my age that had some kind of physical disorder on his right side, was grinding away about a 4 mile run while I was there. He held his arms in an awkward manner and had to run on the balls of his right foot seemingly compensating for some long term disability his leg had sustained. None the less, he was running in that heat far more smoothly and faster than I was. I complemented his running and he reminded me that this is all about the “energy and effort”. No pain no gain! He has the right idea and I will persevere...

Thanks for following along. 16 weeks to go!! 

RGW

Link to This Photo

Hunker Down





Greetings!

Yesterday I took a 7:29 AM flight back home from New York’s LaGuardia airport. My trip north began leaving West Palm at 6:30 Wednesday morning and was my first time to visit the city and our largest investors this year. Lot's going on here at the office but I need to stay connected to our partners better than I have been; this blog is an effort in that too. 

Upon returning I came and worked on a bunch of “fires” (or opportunities as the motivational guys would call them) and left around 3:15 PM to get to the track. Having done my double workout Monday I was much sorer than anticipated so I rested Tuesday and Wednesday but had to run Thursday night; it was rough! I barely got through the basic 2 mile walk/run in 32 minutes; my current record is 29. Glad I have 16 weeks left to prepare for the mini triathlon!

My trip wore me out but ironically, the run was good for me to recover. I must admit to consuming an entire calzone from Allora’s Italian delivery for dinner but did so with no remorse; in fact feeling genuinely righteous! I know this is not great training food but hey, I am just an out of shape 57 year old running a sprint-tri, right?

Today I am having fun working on some new ideas in sales and marketing, this is the fun part in this business!

 



Just want to make a shout out to Jim from Waterloo. When I arrived in the office Debbie gave me a nice card with a Zella Strickland drawing of a cowboy hiding from hard rain under his horse. I have posted an image of the card.  Wow, what a nice touch?! Thanks very much Jim; may God Bless you too! 



More next week! 

RGW

Click HERE to view the latest video!

 





Progress and Blast from the Past

Update:

Monday I ran 6 tenths of a mile and walked the balance of the 2 miles on the treadmill at my son's gym. I rode my bike to the gym 3.12 miles and then exactly the same home.

From now on I will stick to the track for running for 2 reasons. First, the treadmill strained my Achilles and took 5 minutes longer than the track!  Maybe its not quite a mile but that's ok with me!

6 mile ride and the run. Progress! 

RGW 

Guess Who?

What Memorial Day Means to Me

Most of America is celebrating Memorial Day today and it provides a very easy day for a workout.  Today I will make it a double; ride 6 miles and run/walk 2 miles in one day while staying away from the office.  Progress….

Today we remember the many Americans that made such monumental sacrifices for our Country.  We all live in the greatest land on earth directly because of those remarkable people honored on Memorial Day.  My number in the draft lottery was 186 and was pulled the first year in which America drew a lottery but didn’t call any one to the military.  Our armed forces became all-volunteer the first year I could have been called.   I must say I was relieved but certainly didn’t understand the level of commitment and sacrifice that so many young military folks achieved back then.  I have come to appreciate them more as I get older, but when I really think about their contribution to our living standards, I often wonder if I could have achieved such determination and maturity.  I doubt it!

Memorial Day is, for me, a time to reflect upon folks no longer in my life who have made a difference including friends and family in addition to honoring those who served in the military.  My personal world has been impacted by a number of deaths during the last decade and each and every one made a profound impact on my perspective and my outlook.  Aunts, uncles, good friends, and direct family members including my beloved brother, Jim have all moved on and completed the circle of life.  They all gave of themselves to me and somehow, now that they are gone, I finally see what they did for me when they were here.  Maybe that’s how it should be in God’s order of things but I struggle to make sense of it all.  I should have known enough to appreciate it at the time!

I will continue to push myself to exercise my way back into fitness while thinking about this great holiday.  I realize it is a blessing for me and something to smile about!

Thanks for checking in.  RGW
 

Still At It - Second Video

Five Days in!

Back to the track in the Gardens yesterday afternoon.  This time I really didn’t want to go but whomever the motivational speaker was that proposed announcing to everyone your goals and resolutions was right!  I had to go.

It was drizzling rain and I thought about taking a day off but decided to put on the running shoes and drive to the track.  The rain continued at the start but I decided it would keep me cool and the initial phase of my routine is a ½ mile “walk” anyway, not too tough.  Once I got into it the alternating tenth mile run / walk I started ok but by the time I reached the final run section I was genuinely out of breath and felt the burning in my legs and lower back.  

The rain intensified at Mile marker 1.5 and I would have gladly quit and jumped in my 1971 240-Z for a peaceful ride home but, as God would have it, the half mile marker is at the precise furthest location from the parking lot and I had to walk the last ½ mile just to get to the car.  Yes, I completed the whole thing a little quicker than before, covering the 2 miles in 31 minutes.  Twenty Five years ago I remember running this same track for 3 miles in 24 minutes!  Yes, I have a long way to go but I was never a good runner, just in much better shape then (it was 75 pounds ago).

The thing that seems to be taking the longest to respond is my ability to breathe and process oxygen.  By the end of the running portions of this process, I am truly spent and gasping for air.  They tell me to “keep on keeping on!”

This entire process has been an eye opener for me.  Yes I have become badly out of shape but I have learned two more important things so far;

1. Phase III is extraordinarily good tasting, refreshing and rewarding when consumed within 30 minutes of training. No doubt it gets me through!

2. There is something very “Mentally Healthy” about taking time each day to exercise.

The whole process has brought me better perspective about my daily outlook and I am sure the endorphins are helping my attitude!

Thanks for staying in touch! 

 RGW

You can click HERE to check out today's video!

Getting Warmed Up

 

Three days and counting….. 

Yesterday I ran / walked 2 miles again on the Gardens track; yes I did watch out for the Gators and it kind of took my mind off of things.

So, if in any way I have inspired another nearly 300 pounder to take up a challenge, announce publicly an endeavor to improve his physical condition and achieve an important personal goal, let me say this;  “FOR-@#$%*&$#--GET it”!  This hurts a lot and required an inordinate amount of energy.  This is quite probably the craziest %$#@*&$#@ thing I have ever done! 

Wow…. I feel better already…..

More updates soon.  Thanks for staying in touch! 

RGW

 

Here We Go

Weekend training update.

Saturday I went to the local running park in Palm Beach Gardens which has a one mile track on a gentle and kind clay track.  I have recovered from a torn Achilles tendon but have been warned to take it easy.  Somehow my doctor seems to think I should moderate my efforts in light of my aged and over sized physical condition….

I walked ½ mile and alternated running and walking every tenth mile for a mile and then walked the last half mile to complete a 30 minute effort.  I must say, after this effort,  Phase III never tastes so good to me before! 

Sunday I dragged my bike out of the garage, took it to the station to put air in the tires and rode around my neighborhood, carefully not straying far from home!  I peddled 6.5 miles in 31 minutes and was very happy to arrive home.  Somehow, either my legs have become weaker or my upper body became heavier during the last 5 years. 

Today is another day and in spite of the thunder and rain here, I will make it back to the track and run walk another 2 miles.  Yes, I am hurting.  All for a good cause!! 

Thanks for checking in. 

RGW

The Inaugural Post

Well, they say strapping on the running shoes is the hardest part.  Not for me, writing the first Blog is the hardest!!

While I intend to brace myself for this 18 week training program leading to the October sprint Tri with a martini tonight, Saturday I will begin by run-walking in 2 minute intervals and revert to Phase III vanilla after the exercise.

I need to lose some weight and get my fitness back before getting too aggressive... but here goes -gotta start somewhere! 

Attitude Adjustment tonight, then training 6 days per week beginning Saturday.  Watch for updates.  Pray for me!! 

RGW

Click HERE to watch my first video! Later today, the video will be uploaded to this page so you can simply click on the image to view.