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.

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

SW1 DONE!

X-Train Swim Week 1 DONE ! LIKE A CHAMP (Cue "Eye of the Tiger" please)
That's right, 2,200m on Mon, Wed & Fri that's 4.1 Miles y'all.....Sweet!

Ok, ok enough gloating, left on tap for today is
Lunch-Time strength training (Major Muscle Groups Only) tonight I have a CubScout Lock-In with my boy.  Then it's REST TIME !!! YAYYYY

Saturday is full with a Morning Event Photo Shoot for the Alzheimer's walk (Check out last year's photos here).  This year the Running Tribe will be leading the route so should be a good time.  After that it's  yard work & house work.

Sunday is, of course, church then HOPEFULLY a family portrait photo shoot.

Will prob. fit in some Ab Ripper X & Maybe some cycling on the trainer during the evenings.  That is if I can find some cycle shoes.

I hope everyone has a great weekend.

Strength Training

So today is Tribe Tuesday :-( and  I get to go and take photos today of the Running Tribe doing what Running Clubs do........RUN.  It's like being on a fast and sitting in a buffet restaurant!  Oh well, what doesn't kill ya makes ya stronger right?

Lunch Time Work-Out
Triple Threat Bicep Curls
30#, 25#, 20# - Ten Reps Each Arm Moving Down in Weight w/o any rest
Total of 30 Reps / Arm / Set
Repeat 3X (3 Sets)

Triceps Cable Pull-Overs
100#, 120#, 120# - 12 Reps at Each Weight

Narrow Grip Bench Press With Curl Bar
Bar + 25's (75#)
3 Sets - 30 / 30 / 20

Tribe Tuesday

Today, like every Tuesday, is TRIBE Tuesday.  However this is a special meeting as it is the 1st ever Brick City Running Tribe Monthly Awards Tuesday.  Awards you say?  Yup, after earning 10 running credits, which are earned by Tuesday runs, Friday AM runs, or any other race with your BCRT shirt on, you earn a "Super Fly" BCRT Medal ! There were 14, I think, members that have earned their 10 or more credits and received one of these.

Now on to the running.  Nothing spectacular to mention.  I did the short run, my lower left leg still hurts but I stopped at mile 2 and stretched my calf's and that seemed to help a little bit.  After the stretch one of my buddies cruzed on by me so I tagged up with him and finished the last 1/4 with him somewhere around a 6:35 pace.


After the run the club went to a local Italian restaurant and handed out the medals and did a raffle drawing.

Race Day Recap-9/11/2011 Cara 5k

FAIL - Well 90 % FAIL......
Unofficial GPS RunKeeper Results: Time: 21:51

Ok so by now we all know that I was amped up for the CARA 5K race.  It got cancelled, I was not going to get rescheduled but then I did get rescheduled but with no chip timing and was presented as a "Just for Run Run".  On top of all that It was rescheduled for September 11th.....UGH, could it had be a worse day?  Maybe, but that would have been tough to beat.

Race Day

Sooooo I'm not sure what happened to me but somewhere along the way I think I lost interest in this race.  I only say that because I think it was the worse race I had ever run.  there was EVERY opportunity for me to have an ultra fast race.  #1) I had  two great people to chase.  One of them is in the Running Tribe that I am a member of and the other was a guy wearing a TAF singlet.  My friend runs just a little slower than me but I like to let him lead for most of the course then at about mile 2 I turn it on and its all he can do to keep up with me.  However the TAF guy was running at about my 5K race pace.  The problem that I had was I had no Chase, and yes I like to chase, I had no Kick.  Nope, did not even kick it into high gear at the end when everyone was watching....and I had no desire to do either one of those.

Now I can come up with all the excuses that I need.  Foot pain, neck pain, shoulder pain & the leg pain I am dealing with right now.  Yup they were all present that morning but I would be lying to you If I told you that is what held me back.  The real reason is I just did not "Want It".  BTW I could have easily passed my buddy from the run club and I'm almost sure I could have at least caught the TAF guy, however that will wait until another day.  Maybe next year.

Now for the 10% Good.
Yes, I did PR the course.  A full 43 sec faster than my quickest run on this route
Yes, I did make it to church on-time.  (Race started at 8:15, I was in my truck leaving at 8:40, at church at 9:30 :-)  The Lord was pleased!)
AND......I WON THE GRAND DOOR PRIZE !!!!!!  Check out the cool swag below.

Well another race, another bib and another shirt.  Next time WILL be better.

Peace out Peeps!

Basket Contents !!!!
3 Running magazines
Frog Toggs Chilly Pad Cooling Towel
Feetures Elite Running / Cycling Sox
Sneaker Balls Shoe Freshener
Stick of Body Glide
1 Pair Yankz Sure Lace System
Brooks - DNA Playing Cards
Omega Sports t-Shirt
Brooks Sillicone Bracelet
Nathan L.E.D. Safty Strobe
Animal Rescue Magnet
Sneaker Keychain
Bag of Sweet Potato Tortilla Chips
Larry's Beans Organic House Blend Coffee
4 - GU Energy Gels
Clif Shot Bloks
Clif Bar
Extreme Sports Beans

Grand Prize Basket

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