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View albumGravy is a Beverage
June 8
June 7
- 57m 51s
- 2300.00 yards
- 02m 31s /100 yards
At the pool with the kids...
w/u - 600
sets - 11 x 100
c/d - 600
includes 30 to 40 second recovery between 100 sets. Felt really good in the water...funny how you can wake up with no energy and then have a good workout (?)
Plan on swimming over lunch.
I have NO energy today....trying to figure that one out. Really dragging.
Lot of work to do the next 3 days...getting ready to speak at a youth camp next week. Won't be able to swim while I'm there, but will be able to get some good runs and bikes in. It's a wilderness camp, so we'll be sleeping in tents all week, hiking, canoeing, rock climbing, caving. Should be a great time. I'll be speaking in an outdoor chapel once-a-day. Looking forward to it. Pray for me if you think about it :-)
June 6
- 38m 15s
- 4.00 miles
- 09m 33s /Mi
Had to drag myself out of bed to run...still feeling yesterday.
Good run though. The last two miles I ran in 17:37 (8:48/mile)...probably my fastest 4 mile run; included a couple of drink breaks.
June 5
- 1h 04m
- 16.00 miles
- 15.00 Mi/hr
Brick workout on my day off...Swam the distance straight...7min transition...hopped on the bike.
- 1h 01m 58s
- 2625.00 yards
- 02m 22s /100 yards
- 08m
EXERCISE
SetsMin
repsMax
repsMin
wt.(lb)Max
wt.(lb)- ABS - Crunches3303500
June 4
Rest day...
I might go for a short bike and do some serious stretching today. The legs were tight on the run yesterday. Probably the repeats from Thursday night.
Great time at the Men's retreat this weekend. Good speaker and fellowship. Shot some clay targets....20 for 25...not bad for me. Son#2 had a blast...paintball, swimming, and catching frogs :-)
Nice cool rain this morning...
June 3
- 1h 01m
- 6.00 miles
- 10m 10s /Mi
Ran at our men's retreat with Leon. He's the 69 year-old guy who beat me in a 5-k last year. Really great guy. Had beautiful scenery for our run.
June 2
- 34m
- -----
- -----
Quick ride before going into the office. Not sure of distance(?) Focused on keeping a high cadence and pushing over the hills...was probably around 7 or 8 miles.
I haven't puked during a workout yet. But about 2 more 800 repeats last night and supper would have been gone...
- 08m
EXERCISE
SetsMin
repsMax
repsMin
wt.(lb)Max
wt.(lb)- ABS - Crunches3303000
Annual church men's retreat this weekend. Always a great and encouraging time. We have it at a very remote place in northern Missouri...beautiful setting on the edge of some woods...overlooking a river valley. Taking son#2. Typically a few guys go on a long run Sat morning so I'll take my stuff. Probably 6 or 8 miles.
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Whoo Hooo...met a goal this morning. Wanted to do a set of mile repeats with each being under 8:00...
w/u - 3/4 mile with stretching
Repeats..
1- 7:53
2- 7:56
3- 7:58
4- 7:59
c/d - jogged 1/2 mile and stretched
Time includes 3min recovery between each repeat.
Had to run the last quarter in 1:50 to keep it under 8:00...whew...that was a good workout :-)