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January 26, 2015
Inspires : 0

arm workout
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January 26, 2015
Inspires : 0

carmen reg., truncated
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January 26, 2015
Inspires : 0

power cleans 6/6/5/5/4/4 @ 95/115/135#
back squats 6/6/5/5/4/5 @ 135/155/175#
bench press 6/6/5/5/5/5 @ 135/155/175#
abmat situps x 90, side planks x 90, front planks x 90
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January 26, 2015
Inspires : 1

Heading to Universal tomorrow. Super expensive so it better be worth it!!!!. I have been working off and on. I have a project due the day I get back. Not sure how I am going to do it but I will figure it out!

Been eating like a fiend but I don't really care. My depression has been acting up here. Not sure why. It is peaceful (at times) and beautiful weather. Just my luck. Anyway I had a nice 10k run along the beach. Legs kill but a nice kinda hurt. I will try to upload my garmin but sure BT won't work.
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January 26, 2015
Inspires : 0

Biceps/Back/Core

Dr. gave me a cortisone shot in my left heel last Thurs told to not run or bike for two weeks and ice/stretch daily. So I am following his orders hopefully I will be able to get back out there soon. I am not liking the weight have been gaining....I count on my cardio to keep me slim :-) now I am having to watch my diet.
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January 26, 2015
Inspires : 5


Boy do they have ^^^ that weather wrong! Gray, rainy and cold. Of course, as soon as I typed that, the wind picked up and blew the clouds away. Now it is sunny and cold! I'll take it.
No training today. That race took more out of me than I thought. Good thing I had today off, I had a 3 hour crash in the middle of the day.

50 knee pushups
50 squats
25 lunges
150 asst crunches
1 min plank
2-30 s side planks.

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January 26, 2015
Inspires : 1

Going to try to get in the pool again tonight. Was up at 430 for training at 6am (I had to come into the office) - got called for on call at 1130 last night. Hoping to get a nap after I get off work so I can swim tonight and then need to find time to get groceries. All when the back complains since I am sitting up right in my chair.
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January 26, 2015
Inspires : 0

Emily begins her post-retreat formation tonight; thus begins my shift from Monday night workouts with the club to Wednesday nights. This also meant a hard bike workout this morning.

I was quite tired when the alarm went off, but I did get out of bed. First victory of the day. Warm up was a bit sluggish. Workout was 3 x 4' as hard as sustainable for the interval. I went hard the first two, but probably could have gone harder. The last felt like the appropriate effort - my legs began to feel like jello. My overall cadence and speed was a bit slower than in the evening. I guess this confirms the already-confirmed scientific theory that the body generally performs better later in the day.

After a productive meeting this morning, it was back in the pool. 7 x 100 finger tip drills. I think my form is getting better - each 100 was sub 1:40, and I was not pushing hard. The pull (pool?) buoy probably had an effect there, too. My cool down was markedly slower paced, out of necessity. I thi[...]
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January 26, 2015
Inspires : 4


Couple of pics from the basement gym. The paint color is way darker than I anticipated, but it looks okay. Still need to get the bike and trainer down there, as well as my free weights, yoga stuff, foam roller/stick, resistance bands, etc.
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January 26, 2015
Inspires : 0

myrtl routine
50 squats w/ 6.6 lb dumbells
20 modified pushups
Balance ball exercises
Stretches
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January 26, 2015
Inspires : 1

dumbells, push ups, and core
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January 26, 2015
Inspires : 5


Monday morning, and this one was rough. Did not want to get out of bed, or put on the shoes, or go run. But it is all done and now the fun really begins. Another Monday morning at the desk, pounding the keys and looking forward to the end of the week. I hope the weather is not too bad where ever you may be. Here's to wiching my northern friends stay safe and warm.
 
The purpose of religion is not building grand temples but cultivating positive human qualities like tolerance, generosity and love. — Dalai Lama (@DalaiLama) January 26, 2015
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January 26, 2015
Inspires : 7

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Legs feel pretty good today. I have one spot on the inside of my foot that rubbed wrong (new shoes) and there's a blister that is causing a little bit of discomfort with my work shoes.

Just shy of 60 miles last week and will gladly take this week as recovery. Six weeks until the TRM and still some work to do.

-Update-
Easy to moderate spin today. Body feels fine, but giving myself a little break.

Back and Core
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January 26, 2015
Inspires : 6


This is from yesterday's seminar. It wound up being from 1pm to almost 6pm because there was so much discussion and people had so many questions! Super fun.

 
I really miss what used to be this routine reviewing of my day so resurrecting it I am. :)
3 Things I Did Well Today1. I ran.
2. I ate intelligently and not too much.
3. I sought God in the morning.
3 Things to Work On
1. Doing important things as they present themselves--not later.2. Eating more protein earlier in the day.
3. Throwing away instead of picking up, say, a piece of paper I don't need, then putting it back down.
3 Items of Gratitude1. St. Jude, and every single person who comes by this blog. :)
2. I feel useful and that I help people to better their lives.
3. I am sober today!
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January 26, 2015
Inspires : 0


Monday morning cross training.  strength work before swimming.  Was able to up the weight on the medicine balls.  The gym now has some softer medicine balls that weigh more.  Helps with the dead lift and such.  Wore me out.  Swim was good and tough as well.  Three week days of running coming up, so there may not be another lift day this week.  We'll see

hip flexor rehab routine
2 x through the following:
plank on medicine ball x 60 sec
rocky solo w/ 20lb medicine ball x 10 each direction
v-ups w/ 10lb medicine ball x 10
hot salsa w/ 15lb medicine ball x 10
one leg dead lift w/ press w/ 15lb medicine ball x 10
lunge w/ twist w/ 15lb medicine ball x 10
hay bales w/ 20lb medicine ball x 10
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