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 Well it's Monday again, and all that means is here we go again.  Had a good weekend with some much needed rest.  I am, however, curious on why I am always so tired during the day.  It would seem that from about 1:PM on I am absolutely exhausted and by 9:PM I'm done!
Friday night was awesome.  The wife & I got to take my boy to the fair to see Newsboys.  That group put on one heck of a show for $10.00 / Person & Best of all my boy LOVED IT!
Other than that, slept in really late on Sat & Slept in a little on Sunday. 
Hope everyone had a great week!  Just remember, If you can run be thankful, hahaha, only 21 more days!

Monday Randomness 1600 Yds, 1 Hour
Warm-Up (100)
Ya right this was a dumb way to start the workout......but it definitely got me huffing & Puffing!
100 I.M.
Main Set (1300)
5 X 100 on 2Min
50 Sprint (27 Sec)
3 X 200 on 30 Sec Rest
200 I.M Swim (25 / Kick 25)

Cool Down (200)
2 X 100 SLOW

Lunch Time Strength Work

Flat Bench Press
135# X 10
185# X 06
205# X 04
225# X FAIL (Again, UGH)
185# X 6
815# X 6

Incline Dumbbell presses
45# X 15
55# X 10
55# X 08

Tricep Cable Pullovers
100# X 10
110# X 10
120# X 10

Bicep Cable Curs (With Straight Bar)
70# X 10
70# x 10
70x x 10
80# x 10

Tricep Single Arm Pull downs (Palm Up)
30# X 10 Each Arm (3 Sets)

HAPPY THURSDAY !!

Today was kind of an adhoc day.  Had some friends who said they would be at the pool early today so I figured I would show up and work out with them……humph, go figure I was the only one to show…..Oh well.  Had a GREAT workout anyhow.  Then lunch time rolled around and had a GREAT Strength chest workout.  All in all today is shaping up to be a great day.  Maybe later on tonight I can fit in a “Cage Fitness” workout tonight at Black Belt Leadership Academy!!

Tomorrow AM starts with…..ummmmm let me think… OH YA, More Swimming.  Then an appearance at the weekly Friday Morning BCRT Run.

On today’s menu we have the following workouts.

25 Min + 5 Min Cool Down on the Elliptical

RPM: >85 mostly above 90

HBPM: > 165 mostly above 180

Aprox miles: 3.2 (Don’t think this is even close but…..)

Cool down was done in reverse direction

Swim

I did not have a set workout this morning, therefore I have no Idea on my yardage.

However I can tell you I did a bunch of

50yd With 30Sec Rest

100yd with 45Sec Rest

Bunch of 25X12.5X12.5’s (25 Catch-Up Drill X 12.5 Swim X 12.5 All Out Sprint)

Afternoon Strength Chest Workout

Bench Press

10 X 135

10 X 155

08 X 175

04 X 205

Incline Dumbbell Press

45 X 12

55 X 12

55 X 12

Threw some light tri pull-downs in for good measure.

Strength Training
ughhhh, Shoulder workouts make me cranky.  Ever since my spine surgery these routines just really hurt my Levator Scapulae Muscle & Trapezius.  I will prob. be in some sort of pain for the next 2 weeks because of this. Anyhow....


Dumbbell Shoulder Presses 3 Sets of  25# X 25 Reps
Machine Lateral Raises: 50# X 12, 50# X 12, 60# X 12, 70# X 12
Abs: Too Many to list, Incline Bench + Weighted Crunches
ISO Machine Shoulder Presses: Machine+45# X 12, 45# X 12, 70# X 12

BRICK

Well, a Mini-Gym-Brick workout that is....I am so tired of not running that I had to do something.  I figure that I am a full 4 weeks in recovery and a little elliptical can not do that much damage.  Since both of my workout partners tanked on me it was a perfect day to do this.  Here is today's workout.

20Min High Intensidity Elliptical.  The machine said somewhere around 2800 steps taken & the note taped, lol, on the machine said that about 1400 steps = 1 Mile.  Anyhow I had a good sweat going on and my heart-rate was eleveated, which is what I was going for.  Distance really does not matter.  Next time I will have my heart-rate monitor and will at least have accurate calorie & heart-rate data.

Next was straight into the pool for
5 X 100 on 2:00
5 X 100 on 2:30

My goal for the pool is to increase stamina which right now is so low it is not even worth mentioning.  Just time to fix it.

I am really looking forward to Spring Racing season and getting back into Triathlons, Biathlons & Aquathons!

Well that's all for now.  Stay Running & HEALTHY friends.  LISTEN TO YOUR BODIES !

Back & Bi

Love'm some Pull-Ups, Pull-Ups, Pull-Ups!
Today's Strength Training Workout is Back & Bicept

Pull-Ups 3 Sets
10, 8, 6 - These felt suprisingly easier than usual today.  I'm hoping that I'm getting stronger & the Swim Training is helping.

Seated Rows: 3 Sets 105# X 10 Reps
Lat Pull-Downs: 3Sets 120# X 10 Reps

Standing Curls (With EZ Curl Bar)
3 Sets: 60#, 60#, 70#
Mixed in some ISO Machine Lat Pull-Downs.
3Sets: Machine + 35#, 45#, 55# X 20 Reps

Finished UP with Machine Seated Curls: Burn Out Sets
30 Reps total for 2 Sets
45# X 10 Reps + 35# X 10 Reps + 25# X 10 Reps.

These are done with no stops between weight changes.  Your partner takes the weight OFF and you keep going.  This extercise REALLY burns and you have to push through the Latic Acid.

Monday AM .... Again

Hi All,
Woke up this morning and went a swim'n.  Nothing spectacular, lots of 100's on 2 Min & several 50's on :45,  just trying to get some sort of stamina back.  With this stress fracture healing & the weather being absolutely FREAK'N awesome the urge to run has been almost insatiable!  So to NOT help that feeling any, I think I am going to sign up for 5K five days out from when I am going to start training again (Links below).

Now I know some of you are thinking, Your an idiot, or maybe , you just stupid T.M.T.S. AGAIN!  But I'm hoping that you are wrong.  The 5 days of running before this race will set the tone for how I run it.

The race is very unique and probably a One-Time only race.  It is being held on a new Toll Road that is getting ready to open up.  Check out the links & let me know if you are going!





Event Website: http://www.TriangleExpresswayTrot.org
Active Registration: http://www.Active.com/running/research-triangle-park-nc/triangle-expressway-trot-2011

Weekend Round-Up

Well since there is no running there are no race reports...sigh......so we will recap a wonderful weekend spent camping with the cub scouts. VIA PICTURES. 

What an awesome weekend to be camping the weather was absolutely wonderful with the days in the mid 70s and the nights in the mid to high 40s.

We followed that up with an early A.M. camp break-out and an awesome day at Church.

A Little fishing

A Little Pumpkin Carving

A Little Eating

A Little Ga Ga Ball

Step It Up

What Up Peoples, and welcome back.....  We now that the parents are on their way home it's time to get back to stepping up the swim work-outs.

Have a great day everyone, and just think only 33 more days until I can start running again....sigh, this might just kill me! HAHA

The warmup on this one was good but I think I would like to switch the 100 and 200 around. 

Here is the workout (that is if you can not view the photo)

Total Distance - 2400m
WarmUp - Total Distance: 500m
  200 Free Non-Stop
  100 Drills I.M.
        Fly (1arm for 1/2 the distance & Switch)
        Back (1 arm  for 1/2 the distance & Switch)
        Breast (6 Sec Glide)
        Free (1 arm Finger Drag for 1/2 the distance & Switch)
  100 Kick I.M. No Kick Board
  100 Swim Free
Main Set - Total Distance: 1400m
  2 X  50 on :60
  2 X 100 On 2
  2 X 150 on 3
  1 X 200
  2 X 150 on 3
  2 X 100 on 2
  2 X 50 On :60
Kick Set - Total Distance: 400m
  100 Kick
  50 Fly, 25 Back
  50 Back, 25 Breast
  50 Breast, 25 Free
  50 Free, 25 Free
Cool Down - Total Distance: 100m
  100 Pull - EASY

Just a quick post to record today's activities.
Lunch Strength Work
Dumbbell Incline Press 4 Sets at Increasing Weight
45#, 55#, 65#,65#

Close Grip Press (Bar +25's)
3 Sets (20 Reps, 25 Reps, 30 Reps)

Triceps Pulldowns 4 Sets Increasing Weight
Triceps Pushes (ISO Machine) 4 Sets

Day off

'sup peoples!  Well today is a day off of work for me today.  Work, that is the job that pays my bills! haha.....I will probably work harder today around the house than I have all week at "work"....Anyhow.

Was up at my normal time today (5:AM) and met up with one of my buddies for swim workout at 5:30.  We did a SIMPLE & QUICK ladder workout today. (See Details Below) Then I hurried home to start the rest of my day off.

The parental units are in town this weekend so Dad & I will putz around the house working on the deck and siding, the never ending project, mom will hang out in the house.  Doing whatever Mom's do in the house.

Later on it's Church time. There is a HUGE woman's conference this weekend that I will be running the sound & media for.  Apparently this group that is coming in is really well know, so this should be interesting.

After setting up the band, it's time to go to my daughter's High School for homecoming, where she is part of the court.  Tailgating before the game, then shooting photos during half-time.

Like I said, busy..busy..busy weekend on tap.  Oh, and don't forget about the state-wide push for camping this weekend.  I think we are going to pitch a tent in the backyard tonight or Sat night.

L8R Y'all!

I have no photos for ya today....so here is a general warning for everyone!






Swim Work-Out (1350 m)
Warm-Up (400 m)
100 Drill (High Elbow, Right Arm Single Stroke, Left Arm Single Stroke)
50 Kick
50 Free (Long & Slow)
100 Drill (50 Closed Fist, 50 Drill)
50 Kick
50 Free (Long & Slow)

Main Set - Ladder (750 m)
25 (fly)
50 (Sprint)
100
200
200
100
50 (Sprint)
25 (fly)
Cool-Down (200 m)
2 X 100 Free (Long & Slow Strokes - Really Stretch)

COC-NC

Hello Friends, I know you have missed me...and I'm not back yet.....but wanted to drop a quick not in and advise you that this weekend is the annual Camp Out Carolina!  Everyone go to the link and check it out.  Let me know if you participate.  eMail me photos and I will put them up here on the blog.  Also, make sure to register so you can be entered to win the prizes....


Link: http://www.campoutcarolina.org/

Entrenamiento de natación el lunes

Short post today.  BIG day on tap at work.
I hope all of you had a good weekend and did not train or race too hard.  I heard there were a lot of local races going in so if you were in one I hope you did well.

Still no running for me.  Since my last running day was 9/14/2011 I have set me target date to start back on November 14, 2011 that will give me just over 8 weeks off the run.  I will start back slow and hopefully everything will be fine.

Today's workout.  Same as last week but with a little twist.

Distance & stroke wise same EXCEPT that I pulled all but the kicking portion and I did the main set on timed intervals.

Total Distance 2,200 Meters

Warm Up (Do 2x) - Total Distance 200m
100 Free Drill (Rest :35)
50 Free Kick (Rest 30)
50 Free Swim (Rest 1:00)


Main Set - Total Distance 1,200m (PULL)
12 X 25 Free (On 30's)
6 X 50 Free (On 1:00)
3 X 100 Free (On 2:00)
300 Free

Kick Set (Do 4X) Total Distance 400m
4 X 25 I.M. (Rest :20)

Cool Down Total Distance 200m (PULL)
200 Free Easy