Two day recap….

Wednesday/ Thursday recap….
G’day RTRE blog reader,
I completed my requisite strength training Tuesday before heading off to coach at Ocean Township…. Excellent turnout of Stingers for the meet with some excellent performances. Once again I got a kick out of Sam jumping in the 100 meters barefoot, he is a funny lad but most importantly he was having a great time.
By the time I got to bed it was much later than usual, close to 10pm. Up super early Wednesday morning to be at work by 4am… very busy shift, excellent workout, very warm, had to be sure to take in plenty of fluids for the shift….. left work to pick up some java at DD and home to on line coach. After coaching, it was time for 200 pushups, 100 sit ups, 50 reverse crunches, new core routine and then 100 back extensions. This was followed by a “180” KB workout with 45lb bell. Then it was time for an indoor run. yes, it was hot but this was not the reason I ran indoors; it was simply a scheduling situation as I had my boys and the only way I could run was to put them in the kids zone at the club and run on the treadmill. A light progressive 5 miler, the indoor air conditioning was welcome… started around 8 min pace and moved smoothly through the gears to 7.30 type pace then worked it to 7 min pace, then in the last mile worked it quickly to 6.42 pace and each .1 I worked it up a .1 mile per hour, and ended up reaching 6 min pace shortly before the finish….. I felt relaxed and terrific throughout the run.
Post run, Luke,Sam and I spent an hour and a half playing in the outdoor pool and had a blast and as I like to say, building memories….
Thursday up early and off to work on my motor bike….. very warm at work, had to hydrate very intensely and enjoyed a great shift….. awesome workout..
Home at 9am, stopped in Belmar to see Luke at his Junior Guard tournament and then had DD in Manasquan. Home to change and stretch. Out the door into SW wind Sunny, humid and smoking hot, temps in the mid 90’s with heat index at 100 +….
I ran the smartest of smart runs today…. I was so pleased. I only had a small window of time in which to run and thus had to head out the door at 11am….
I jogged over to the Brielle 10k course, then ran the first mile at marathon effort- 6.47…..this is a tough mile at the best of times but today this was a solid mile…… took a planned 1 min break, then ran another marathon effort mile….—-6.08—– smokin’ hot ! took another minute then ran the next two miles continuous in ‘fartlek’ fashion…..6.32—-6.51……normally not especially quick but I was really pleased how the fartlek went and I just ran very smart and worked the conditions to optimize recovery whilst still getting in requisite quality…… then took a minute and ran the next mile in 6.17 at a marathon effort- then rested a minute and ran the last mile in ‘fartlek’ style in 6.57…… extremely hot and humid, but again I made the best of a tough day…
Met Sam from rec and walked home with the lad…
Came home for 200 pushups, 100 crunches. 50 reverse crunches, new core routine, 100 back extensions then KB workout… “300” workout split…. First two rounds with 45lb, next three rounds with the 35lb non stop action, then a good stretch, lunch and on line working the rest of the afternoon, until 5pm where I will conduct a group biomechanics session before spending the evening with the kids…..
G’nite all, G’nite Dad, I love and miss you..
Let the good times roll !
Walk in Peace

Advertisement