LAZY OR ...?

Friends,

Last 3 days NO TRAINING...

I have reviewed reasons behind:

1. Elaine cooked dinner on Monday, excellent ¨fideuᨠand Tuesday, very tasty ¨Spanish tortilla¨ with embutidos...including ¨jamoncito de jabugo¨!...and everybody knows the following: How a man can be trapped by a woman: food or/and ...? (yeap, men are very basic!!)


2. Workload quite intensive last days of the year, specially for Finance guys...it looks like is the ¨End of the world¨ ...

3. Second challenge is still ¨far-away¨over 100 days...




4. No personal coach to cheer,punish or motivate me!...I am thinking on that option, also, to help me and improve, mainly, my running and nutrition attitude.



...SOLUTIONS:

1. Start tonight with a long run training session (1h30´) longest ever running time for me...as I should start training for my 30K in 2 weeks time.

2. Personal trainer option...I need to think a little bit more about that one and for that I would like from ¨followers¨ or ¨readers¨, if you can give me your opinion and feedback, if it really helped you to have a personal trainer.

3.Vacation...starting December 18th for 9 days!
Talk to you soon,

¨XTB¨Xavi.

NIKE FREE...AND DRAGONS RESULTS IN LAGUNA PHUKET TRIATHLON!

Friends,

Interesting ¨Nike free¨ video...comments more than welcome!



Swimming naked in open water is a good feeling...but, running naked?...I don´t think is a nice feeling or healthy exercise!...what about your opinion?

For Laguna Phuket Dragons results, I think we had a podium with Steve Bemet (3rd place Age group 40-44) Congratulations Steve! but above all, I think, we did a good job on last day party night, keeping up Dragons philosophy!!!

Talk to you in my next post!

¨XTB¨ Xavi.

UNDER PRESSURE? "LEIT MOTIVS", PRIORITIES AND GOALS!

Friends,

I have adapted to myself one article from one blogger (http://marinette-lucyfan.blogspot.com/)...that I really agree:

To be nobody but yourself-in a world which is doing its best, day and night, to make you everybody else...means to fight the hardest battle which any human being can fight; and NEVER stop fighting.

I tend to be "someone" on the competitive side...huh, really? Not really.

When I was young kid I loved to compete, specially sailing...but after some years, I have learned to take a look at my priorities and goals. Just where did they come from? Are they the products of self-analysis, soul-searching and careful planning?Or could they just be a reaction to the pressures from other people? Did you actually find your goals within yourself or from the pages of somebody else blog, or maybe even from the pages of a magazine?
These answers are quite important because they tell you if the person you're becoming is someone you really want to be.
Let's look at this; just what is a goal? Is it something YOU want or just something you THINK you want? It's not easy to follow our direction in our life, but it really is more possible than you might think. You must question everything. EVERY priority in your life needs to be justified as to why it's there. If you are unable to come up with a good reason which comes from YOU, then maybe it doesn't belong.
While I keep going up and up on numbers within my workouts, I look to see if that is really necessary or is it just "cool" looking to whip out a huge number to impress? While I'm truly not one to impress, but have the hopes to inspire-it becomes apparent that this has some weird effect on people. When I read of others doing "great runs", an "awesome ride", or a "whatever", it makes me want; "to be a part of that" for sure.
Besides all that, I have a huge GOAL to reach next year, and I'm training for it now. I need to crank out what I'm cranking out. I need to do what I'm doing. I've done the soul-search. I know what I want to achieve next year.

People, YOU need to just get over YOUR own insecurities and become the person YOU want to be.

My "leit-motivs" ...

1.CARPE DIEM,
2.MENS SANA IN CORPORE SANO,
3.BE PATIENT BUT DON'T WAIST YOUR TIME.

My priorities...

1.LUCAS,MAR & ELAINE,
2.WORK HARD,
3.TRAIN HARD.

My goals...

1.HAPPINESS & LOVE,
2.ACHIEVEMENT & CONTINUOUS IMPROVEMENT,
3.HEALTHY LIFE.

Bike training during this morning, from South Bay to Shek O:
Garmin Connect - Activity Details for South Bay to Shek O

Finally, I attach some pics from Lucas...during his Christma's school party, last Wednesday, that I missed (I was in Shanghai) but Elaine took some nice pics of him:

Handsome boy!







Boring...when will it finish?

is...


















Talk to you next post,

"XTB" Xavi.

GO! DRAGONS, GO!

Friends,

I wish all my Dragon mates good luck and best energy to achieve this Sunday Laguna Phuket Triathlon...this time I could not join you because as a Newbie since June 2009, therefore, registration was already closed!

For 2010, I have already registered, number 51...and let's see, if I can classify for HIM Phuket Asia Pacific.

Let me add my top 10 motivational running songs to cheer my Dragons mates:

1. Come as you are (Nirvana):


2. Californication (Red Hot Chilli Peppers):


3. Presidents of the USA (Lump):


4. Queen (Bohemian Rhapsody):


5. Guns n' Roses(Welcome to the jungle):


6. ACDC (Highway to Hell):


7.Dick Dale (Misirlou):


8. Led Zeppelin (Stairway to heaven):


9. Pink Floyd (Money):


10. Deep Purple (Smoke On):


Talk to you next post,

"XTB" Xavi.

PB 10K, NEW SHOES & SLEEP...

Friends,

Personal 10K best in a treadmill 46'50'' for 10K (started walking 5 mins), then, I assume should be real close to 44'...with my new running shoes, following Mike Maiers, suggestion about my overpronation issue, I bought Asics gel Kayano 15 and they were quite confortable on my first running yesterday.

Check running shoes review link:

http://www.runnersworld.com/cda/shoefinder_detail/1,7161,s6-240-325-329-0-0-0-0-1592,00.html325-329-0-0-0-0-1592,00.html

Finally, I am not getting too much sleep, lately, due to workload and early training...and as Richard says is "the most important thing for good training/racing performance".

I attach two good articles about how sleep affects sport performance:

http://sportsmedicine.about.com/cs/conditioning/a/aa062800a.htm

http://www.sciencedaily.com/releases/2008/06/080609071106.htm

Talk to you next post!

"XTB" Xavi.

CARPE DIEM...

Friends,

Let me give you a quick wrap-up of what happened during last 2 weeks...

1. Elaine's surgery (left inguinal hernia) last week...tough recovery first days, but, last 3 days is doing much better! :-)

2. Laptop issues...my image for "network connections" disappeared like a phantom from my taskbar and could not connect to internet and local server, then, I got new laptop Thinkpad Lenovo X-200 for just one weekend...Monday after lunch could not restart and all icons disappeared from desktop: diagnostic, "hard disk R.I.P."...anyway, finally, I got laptop ready with new HD, last Wednesday morning.

3. CheckTri logo: please, vote about it in the pool?

4. Yesterday, Abba mania show....great songs from the past, great memories (my old sister hippie time)...and great show and dance from the all the crowd, included, Elaine (very carefully...could almost not move one week and one day after her surgery but tried her best), Geert and myself! ...afterwards, why not, some tapas and wherever a better place in Hong Kong than...


5. Uno Más Barcelona, tapas restaurant in Wanchai (Hong Kong), lead by my friend David Izquierdo (Great Chef...worked en El Bulli some years ago!) , great tapas, including un ¨codillo¨ with a quite good wine Beronia Reserva 2005 and finalizing with a ¨carajillo de Bayleys¨!...excellent, company, wine and conversation to start the weekend...but, next day,

6. Bike training starting @ 6 a.m. with just 4 hours sleep, overall, quite good training, wth Richard, Paul and Julian Dragons mates, (guys is very interesting to meet and talk to you to learn from 2 to 3 new things about that ¨challenging¨sport), except today was too windy and I finished with some pain on my right knee. Julian suggested me to contact Toby, specialist, on setting-up the bike to my biomechanics to avoid any potential injury in the future!! I think tomorrow morning, I will meet him in Sheck O´...50 Kms 1h40´ 29.5 Km/h...not so bad after that strong wind!. Just one last comment, I belie veyesterday´s wine affected on my tribag preparation, because, I forgot my helmet...forunately, I have detected my forgetfullness quite quick just 20 mins after heading to Disney area.

7. ¨Lack of sleep¨ and its effect on any sport performance...to be reviewed on my next post!

8. Finally, I have decided to update my title phrase on a monthly base...have a look to new one!

Talk to you next post, right now, my eyes are getting close while writing those words,

Goodnight to all readers!!

¨XTB¨ Xavi.

SECOND CHALLENGE: HALF IRONMAN SINGAPORE!

Friends,

I have finally decided that for my second challenge, I will try to raise funds for two Cancer Childhood NGO's: Fundación Caico in Spain and Children´s Cancer Foundationin Hong Kong.

I would like to introduce my second challenge, AVIVA IRONMAN 70.3 TRIATHLON SINGAPORE (March 21st, 2010), I will try to raise funds for a good cause...to help and collaborate actively with two NGO´s: Fundación Caico (Spain)(http://www.fundacioncaico.org/) and Cancer´s Childhood Foundation (Hong Kong) (http://www.ccf.org.hk/)

I am donating all 113 Kms which is the Half Ironman Triathlon distance (1.9km swim, 90km bike, 21.1km run) and I have made up my mind to sell those to raise funds to support those two NGO´s .

Donations can be done as it follows:

1. Friends/Relatives/Anonymous (Km-1 to 113): Each individual can buy a kilometer by 50 Euros/500 HKD, except for, first and last kilometer of each discipline (Km-1, & Km-2 -swim-, Km-3 & Km-92 -bike-,Km-93 & Km-113 -run-)- by 100 Euros/1,000HKD each.

2. Friends/Relatives/Anonymous (Km-0): Any amount from 1 Euro/10HKD are accepted and will accumulate into Km-0.

3. Companies or Institutions Sponsorship: as part of Corporate Social Responsibility, can sponsor my second challenge contacting myself to my personal e-mail: ivaxbcn33@hotmail.com . After receiving its sponsorship, I will wear Company or Institution logo in my triathlon clothes, media appearances and blogsite, explain main of their activities and reinforce its Corporate Resonsibility message. I have created 4 Sponsorhip categories:

D iamond above > 3,000Euros/30,000HKD

G old > 1,500 Euros/15.000HKD

S ilver > 750 Euros/7,500 HKD

B ronze > 300 Euros/3,000 HKD

An agreed % of that sponsorhip will be donated to NGO selected by the Company or Institution.

I will update periodically about total amount and kilometers donated to both NGO's thru this blog.

Talk to you next post,

"XTB" Xavi.

(Spanish)

Amigos!

Me gustaría introduciros mi segundo desafío, AVIVA HALF IRONMAN 70.3 TRIATHLON SINGAPORE (Marzo 21, 2010), voy a intentar conseguir fondos para una buena causa...ayudar y colaborar activamente con dos ONG´s Fundación Caico (España) )(http://www.fundacioncaico.org/) y Cancer´s Childhood Foundation (Hong Kong) (http://www.ccf.org.hk/).

Voy a donar los 113 Kms que consta la prueba de Half Ironman Triatlón (1.9km swim, 90km bike, 21.1km run) y he decidido venderlos para recaudar fondos para ayudar a ambas ONG´s.

Las donaciones se pueden realizar de la siguiente forma:

1. Amigos/Familiares/Anónimos (Km-1 al 113): Cada inidviduo puede comprar un kilómetro por 50 Euros/500HKD, excepto para, el primer y último kilómetro de cada disciplina (Km-1, & Km-2 -swim-, Km-3 & Km-92 -bike-,Km-93 & Km-113 -run-) que se venden por 100 Euros/1,000HKD cada uno.

2. Amigos/Familiares/Anónimos (Km-0): Cualquier importe a partir de 1 Euro/10HKD se puede donar y se acumulará en el Km-0.

3. Empresas o Instituciones Esponsorización: como parte de Responsabilidad Corporativa, pueden esponsorizar mi segundo desafío contactandome en mi e-mail personal ivaxbcn33@hotmail.com . Una vez recibida la esponsorización, llevaré visible el logo de la Empresa o Institución en mi ropa deportiva de triatlón, en las apariciones de prensa, así como en mi blog, explicando detalladamente principales actividades y reforzando el mensaje de Responsabilidad Social Corporativa de la misma.

Para ello existen 4 categorías de Sponsor:

D iamond más de > 3,000Euros/30,000HKD

G old > 1,500 Euros/15.000HKD

S ilver > 750 Euros/7,500 HKD

B ronze > 300 Euros/3,000 HKD

Un % acordado de dicho valor se destinará a la ONG seleccionada por la Empresa o Institución.

Muchas gracias anticipadas,

¨XTB¨ Xavi.

FIRST TECHNICAL RUN TRAINING!

Friends,

Yesterday night, I did my first "serious" technical run training coached by Mike Maiers in Aberdeen Sports Ground running track.

We started with a quick warm-up 2 laps, then, Cooper test, 12' running to achieve as much distance as I could...result 3K @ pace of 4'/km and, finally, 4 x 700 meters series with different instructions for each.

Mike gave me some tips how to improve my running skills:

1. Arms up and more relaxed,
2. Body a little bit inclinated 5 to 10%,
3. Step flatter and shorter.

After trying to run, as he explained me, my speed improved quite a lot but also my effort...not yet natural movements!haha Thanks a lot Mike!

Conclusion, EXCELLENT TRAINING SESSION, enjoying with other Dragon members in a cold Hong Kong night 14C.

I attach chronicle sent by Mike to all participants:

"Hello Runners,
Some good efforts last night for the Coopers Run Test.
The below results are in the archive, so this will be your goal for the next time we perform this.

Name Dist. Run in 12min Average/km
James 3.4k 3.31
Paul A.M. 2.8k 4.17
Nerida 2.9k 4.08
Riggsy 2.7k 4.26
David 3.0k 4.00
Mel 2.6k 4.36
Jason 3.2k 3.45
Paul T 3.2k 3.45
Xavier 3.0k 4.00
Steve B 3.3k 3.38
Andree 2.4k 5.00
(includes toilet stop)"

"XTB" Xavi.

BEST NEWBIE 2009!

Friends,

I have a good new for you...yesterday, Dragons Triclub nominated as "Newbie 2009" during Dragons End of Season Party beach...what a joy, surprise and unexpected award!

From left to right: Paul, Richard, Xavi, Julian and Mike.

I attach chronicle from Richard Thornton (Dragons Newsletter) and link:

http://campaign.constantcontact.com/render?v=001pbUA9HXeQV9ITbnMcS9IWlB4Wi1bFxOQ9r1meLnD78WQGsizWDYrHIR89QVzrSjoh5OxA-GNr3mzh6AOboxYfMWKkb8FuRbYTGS99d5QiKohmQmIIl-oJ6Gz_QIoFtKYtkKRpHxfOFUx_OD3SFG8dK2BB6QCF9n2Ic8pcnI0TmiFijLSnSofUuL4dHNw4PBsQQsHSeL-Y1o%3D

"Dragons End of Season Beach Party

What a great night, and I was impressed with how much a Dragons triathelete is actually capable of drinking - the food was there and picked at, but the booze was hoovered up. For the committee members that work in the background keeping the club alive, it was a real reward to see so many people there.

The philosophy of the club has always been "A club run by members for the members" - we are not profit making, so everything gets ploughed back into the club for your benefit and enjoyment. The post race sausages have served two jobs this year. One, was obviously to feed you after the race, but secondly and actually the primary point of doing the sausages, was so that people would stay a while after each race and get to meet and chat with fellow racers. And this shone through at the end of season do, where we had 50+ members mingling, drinking and having a laugh - besides the racing, this really is what the club is all about.

And with 40 of us on the Drunken Dragons table at Phuket - it shows that the club camaraderie is strong.

A few special awards were handed out on the night (Below) as well as over a dozen prizes in the lucky draw:-

Best Male improver - Matt Holland
Best Female improver - Kate Ruthersford
Most committed racer - Chris Gunns
Best Newbie - Xavier Garcia
Best Tri Tumble - Ray Wepener

Our Thanks again are extended to Escapade Sports for supporting the Dragons and providing us with many of the gifts.

If you haven't visited them yet, then you must, as it really is a one-stop shop for the triathlete, and the staff are really helpful and very knowledgable. "

Talk to you next post,

"XTB" Xavi.

TRICKP...NEW TEAM!

friends,


Just "fresh" info from tonight's dinner, we are starting a TRICKP team with new Finance triathlete beginners, as Nicolas Brouchon, Omar Durrani, Jim Levy, Steve Giafaglione, Sergio Soriano, Al Wieand and myself, to participate at least in 1 of those 3 Olympic triathlon during 2010:
Philadelphia (http://www.phillytri.com/),
Barcelona (http://www.garminbarcelonatriathlon.com/) and/or
Hong Kong (http://www.hongkongitu.com/en/index.shtml).

I invite from here to more CKP employees to join our "small and crazy" TRICKP group...and let's see how many members can we get until 2010 June, first challenge, as new triathlete beginners, looking for becoming 'FINISHERS' very soon!

I have explained them that first thing they need, as I did 5 months ago is to select a training plan from a good webstie, as for example, http://www.beginnertriathlete.com/ and start training hard on weakest part of the tri...that it looks like is going o be for them the swim and for me keep training the running!

Talk to you next post!

"XTB" Xavi.