@ShawnCheatham » My Training http://shawncheatham.com/blog "It is easy in the world to live after the world's opinion; it is easy in solitude after our own; but the great man is he who in the midst of the crowd keeps with perfect sweetness the independence of solitude." -- Ralph Waldo Emerson Sat, 17 Jul 2010 19:29:48 +0000 en hourly 1 http://wordpress.org/?v=3.0 More Kettlebells Please http://shawncheatham.com/blog/my-training/more-kettlebells-please/ http://shawncheatham.com/blog/my-training/more-kettlebells-please/#comments Mon, 03 Nov 2008 20:38:45 +0000 Shawn http://shawncheatham.com/blog/?p=130 kbimage More Kettlebells Please | Shawn Cheatham

Overhead Press (www.beautynewsnyc.com image)

For about 2 months, a few friends and I have been meeting 3 times a week for a kettlebell workout. Typically it takes an hour or so but for the most part, we zero in on the bells for 20-35min with a fusion of dynamic & functional body weight movements for 5-15min.

Unlike most other workout regimen’s we’ve been outside every day, save for the occasional rainy day. I’ve really come to value being able to walk outside with 25lbs and within 45min complete a full-body workout. What’s better is that we change movements so often that I have yet to get bored and constantly come up with new ways to connect different movements.

So after 2 months with every imaginable progression, it’s time to add weight and purchase a few more kettlebells. I’ve been using Kettlebell Concepts bells which after researching the quality, cost and performance of other bells, I’m convinced KBC has a superior product. They’re cheaper ($24-$88), smoother (acrylic finish), better balanced and have larger handles than most bells I’ve used. That said, I think it’s safe to say that it’s a personal preference.

]]> http://shawncheatham.com/blog/my-training/more-kettlebells-please/feed/ 0 Doubt Sets In http://shawncheatham.com/blog/my-training/doubt-sets-in/ http://shawncheatham.com/blog/my-training/doubt-sets-in/#comments Tue, 20 May 2008 19:04:14 +0000 Shawn http://shawncheatham.com/blog/?p=88 After what started out to be a fantastic start to the triathlon season, I’m beginning to wonder whether I’m going to hit my races this year. Plagued by a strained hamstring and entirely too much ‘life stuff’, I can’t seem to keep my training consistent. The Hy-Vee Triathlon is a month away and while I think I could probably pull it off with a minimal amount of training, I’m concerned that I may end up sitting the rest of the season out and potentially miss Ironman Wisconsin.

On the other hand, maybe it’s for the best with everything else that’s going on…

  • Heading to St. Louis in a couple weeks for a USAT Coach Level 1 clinic which will result in being a certified triathlon coach
  • Rina and I will be in San Francisco next month finalizing living arrangements, so that we can get the hell outta Chicago
  • Starting in June, I’ll be working on a special personal project (again, more on that later)
So much fun…so little time
]]> http://shawncheatham.com/blog/my-training/doubt-sets-in/feed/ 0 Finally!!! Training Resumed http://shawncheatham.com/blog/my-training/finally_training_resumed/ http://shawncheatham.com/blog/my-training/finally_training_resumed/#comments Fri, 09 May 2008 16:40:20 +0000 Shawn http://shawncheatham.com/blog/?p=82 I went for my first run in almost 6 weeks yesterday! I’ve been nursing a strained hamstring that just wouldn’t seem to cooperate with my training regime but yesterday I was able to squeeze in a 45 minutes run. It was a bit longer than I probably should have gone but I couldn’t help but push it a little. I went to bed last night wondering whether I would wake up regretting having went so long but I feel surprisingly good. Although I’ve been somewhat active through the recovery, I can definitely tell that I’ve been on the bench…45min is usually an easy run for me but yesterday it was challenging. 

Happy to be back…now all I have to do is take some time to ramp up and not re-injure myself.

]]> http://shawncheatham.com/blog/my-training/finally_training_resumed/feed/ 0 Kettlebells in the Park http://shawncheatham.com/blog/my-training/kettlebells-in-the-park/ http://shawncheatham.com/blog/my-training/kettlebells-in-the-park/#comments Mon, 05 May 2008 00:30:07 +0000 Shawn http://shawncheatham.com/blog/?p=79 Rina and I have been feeling a bit sluggish as of late. Too many long work days, travel, dinners, drinks and too few training days. Awoke this morning to plenty of sun and nearly 70 degrees, so we headed to the park with our bells. Our Kettlebells  

A Kettlebell workout, simply put, is a great way to combine cardio and strength without needing a bunch equipment. Rina’s using a 10lb bell that she calls “my cute lil bell” and I have a 25lb which has no name. Rina is my newest (only:o) convert and was amazed at how ‘strong’ she felt after a few workouts. Maybe next time I’ll grab the cam and have her give a demo of her new skill.

It’s gorgeous outside…time to fire up the grill!

]]> http://shawncheatham.com/blog/my-training/kettlebells-in-the-park/feed/ 0 Mixing Up Races http://shawncheatham.com/blog/my-training/mixing-up-races/ http://shawncheatham.com/blog/my-training/mixing-up-races/#comments Tue, 01 Apr 2008 00:14:54 +0000 Shawn http://shawncheatham.com/blog/2008/03/31/mixing-up-races/ Mixing it up is a fantastic way to breath life into your normal training routine! You don’t need to consult a professional but if you did, I could prove the benefits of progression, periodizations and intervals beyond a reasonable doubt. Running the same route at the same pace, same time everyday and having eaten the same oatmeal for breakfast is a great way to plateau but it’s no way to get faster, go futher or challenge yourself.

On the web, mixing it up is similarly termed, ‘mash-up’. Take Google Maps+CraigsList Housing Listing’s mash it up and you get Housingmaps.com (a great diddy that got the developer a job at Google). Another example is using a ‘reader’ and plugging in RSS feeds from your favorite news sites which results in your own little newspaper.

My new blog theme is meant to convey a similar concept; 3 primary colors when combined, create something different. Triathlon and technology nearly always provide me with something different.It was a coincidence that I posted this theme yesterday and read this article today but nontheless, it prompted this post. The article is a snippet of an on-going public discussion the US is having as a result of Obama’s candidacy for President. (Un)fortunately, I’ve been having the same discussion since I was called nigger for the first time – I was 6 years old, his name was Paul and I had no idea what it meant. ”Being mixed” is something I’ve learned to sort out just like any other “mixed” person. I wont bore you with the details but I assure you, moving between communities does in fact give you a unique opportunity to see a new color.

In the end, whether it’s in your training routine or life in general, mixing it up is only as good if it has a positive impact. And for everyone’s sake, lets hope that Obama’s candidacy has a positive impact.

]]> http://shawncheatham.com/blog/my-training/mixing-up-races/feed/ 0 Weekend Training & Projects http://shawncheatham.com/blog/technology/weekend-training-projects/ http://shawncheatham.com/blog/technology/weekend-training-projects/#comments Mon, 31 Mar 2008 01:24:53 +0000 Shawn http://shawncheatham.com/blog/2008/03/30/weekend-training-projects/ Solid ride yesterday but boy was it cold. I ended up calling it good at 2hrs because it was so cold and I had run out of trail. Lakeshore path is good but it can get quite irritating navigating the strollers, bladers and running groups. Such is life…I’m just happy to have it so close to home…it could be worse.

Today’s Training Goals:

  • Run: 1:15hrs @ 145-155 BPM

Personal Projects

In addition to logging some miles, I’ve took a few miutes to create a new option to Subscribe to my blog. It’s probably beneficial to the masses i.e. my mom and yah, that’s about it. We’ll see. I’m not sure it really merits a full page but for now that was the quickest way to get it up and running. Nonetheless, I learned  couple things while doing it, so it was worth the effort.

I also, set up the Video Projects page which is where I plan to post some personal footage. I picked up a Canon HV20 last year and have taken several hours of footage but have yet to post/share a single snippet. The cam was just the beginning, then I “had” to get a new computer with more power, followed by Final Cut Express for editing and now I “need” a bigger external hard drive and tripod… I could go on but you get the point.

Professional Projects

On Friday I received the USA Cycling study guide and test for my Level 3 Coach certification. Honestly, I was a somewhat unimpressed with the depth of information was provided. I guess since there are 3 levels you have to start somewhere but I was really looking forward to plowing through a bit of detailed information. However, after about 20minutes of thumbing through the study guide, I decided that I can wrap it up in about a week which meant that I needed to begin scheduling the Level 2 clinic. After dashing off an email to USAC I felt better…I just hope the clinic is worth the time/money/energy. My goal isn’t to neccessarily become a cycling coach…I’m more interested in learning as much as I can this year about the swim/bike/run.

]]> http://shawncheatham.com/blog/technology/weekend-training-projects/feed/ 0 Training Day: Wk 7 Day 5 http://shawncheatham.com/blog/my-training/training-day-wk-7-day-5/ http://shawncheatham.com/blog/my-training/training-day-wk-7-day-5/#comments Sat, 29 Mar 2008 23:45:08 +0000 Shawn http://shawncheatham.com/blog/2008/03/29/training-day-wk-7-day-5/ It’s a beautiful spring day in Chicago! The sun is out, it’s a little on the cool side and I get to go for a long ride. Honestly though, as I sit here munching on my apple…I’m a bit apprehensive to hop on my bike but the thought of spending 2.5hrs in the spin room is too much to bare. I have to get outside for this one. No excuses. Yesterday’s run was a good because I was able to dial in a pace, albeit on the slow side, for the duration. Today’s Training Goal:
  •  Bike: 2:30hrs @ 100RPMs
]]> http://shawncheatham.com/blog/my-training/training-day-wk-7-day-5/feed/ 0 Training Day: Wk 7 Day 3 & 4 http://shawncheatham.com/blog/my-training/training-day-wk-7-day-3-4/ http://shawncheatham.com/blog/my-training/training-day-wk-7-day-3-4/#comments Fri, 28 Mar 2008 21:41:38 +0000 Shawn http://shawncheatham.com/blog/2008/03/28/training-day-wk-7-day-3-4/ Somehow, despite having very few appointments, I missed my post. Such is life with so many parallel projects going on. My schedule seems a bit odd to most people; I’m up early to train, followed by a multiple consulting projects, my own training, two triathlon clubs, random person web projects, job searches, relocation details and my a personal life that seems to be infused into it all. It’s no wonder I’m distracted during my workouts. Nonetheless, I managed to cram in a 2100M swim and 60min spin yesterday.

Today’s Training Goals:

  •  Run: 1:15hrs at 145-155BPM


]]> http://shawncheatham.com/blog/my-training/training-day-wk-7-day-3-4/feed/ 0 Training Day: Wk 7 Day 2 http://shawncheatham.com/blog/my-training/training-day-wk-7-day-2/ http://shawncheatham.com/blog/my-training/training-day-wk-7-day-2/#comments Thu, 27 Mar 2008 05:37:14 +0000 Shawn http://shawncheatham.com/blog/2008/03/26/training-day-wk-7-day-2/ Yesterday, I had the best intentions for my workout but as I slipped into the pool I was suddenly distracted. The distraction resulted in a ridiculously frustrating swim and despite feeling really strong in the water, I couldn’t focus. Fortunately, I was able to push through and finished, after which I decided to take a brake and finish my run ‘later’…yah not so much. At 11PM last night (nearly 2hrs after my usual bedtime) I was still debating whether I should go for a run. Complete waste of energy!  Needless to say, I awoke this morning feeling like I had been in a UFC Title fight. 

Outside of yesterday’s training, I’ve been extremely productive which is probably why I had a difficult time focusing. My mind has been buzzing with ideas, projects and ‘ah ha!’ moments!

Today’s Training Goal:

  • Bike: 45min @ 145-155BPM & 100RPM’s
  • Run: 15min @ 145-155BPM
]]> http://shawncheatham.com/blog/my-training/training-day-wk-7-day-2/feed/ 0 Training Day: Wk 7 Day 1 http://shawncheatham.com/blog/my-training/training-day-wk-7-day-1/ http://shawncheatham.com/blog/my-training/training-day-wk-7-day-1/#comments Tue, 25 Mar 2008 19:01:06 +0000 Shawn http://shawncheatham.com/blog/2008/03/25/training-day-wk-7-day-1/ It’s only 11AM and already it’s been a busy day! Looking forward to my workout, so my mind can settle.  Feeling really good after my day off and ready to tackle today’s long session… 
  •  Swim: 2286M
  • Run: 1hr @ 145-155bpm


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