4/27/09 (Post-op +25) Week 2, Day 1

"As long as the bar is high or distant there is no way but the hard way. How could it be any other way?"
- Mark Twight (Gym Jones)

It's All About the Journey...

Session #1 - Strength (5:30 a.m.) - Strength

6 x 25 Push-ups
Total: 150 Push-ups

Session #2 (5:50 a.m. - 6:27 a.m.) ~ 37 minutes

Ran the Trail this morning. Took me 37 minutes to complete the 5 mile trek and lots of hills. I did this run in the fartlek manner where I would vary my speeds at random times. I tried to sprint some as well as use the recovery time to jog. The sprints were submaximal, but still at a very good pace. I feel like I will be incorporating sprints into my workout this week as I feel that my body has had enough time to recover and I think that I will be able to push myself very hard. The sprints for this fartlek run varied in distance from 20 m to 80 m and I tried to sprint or at least cruise (~75 %) up the hills depending on the length and grade of the hill as well as how fatigued I was feeling. A few of the sprints really took my wind away, but I was able to catch my breath fairly quickly (i.e. ~ 30 sec - 1 min). I look forward to getting my heart rate monitor this weekend as this will allow me to quantify my training and measure how well the training is helping.

Early Morning Training... Time to hit the Trail...


Not much that is prettier than a Northeast Tennessee Sunrise...

Session #3 (3:10 p.m. - 3:40 p.m.) ~ 30 minutes

Ran on the Treadmill during the TC Team Weight Training. I did 2 x 2 mile intervals @ 6:00 min/mile pace with 1:30 min rest.

Mile 1 @ 6:00 min/mile pace - (HR: 163 BPM ~ 83% of HRMax)
Mile 2 @ 6:00 min/mile pace - (HR: 169 BPM ~ 86% of HRMax)
(1:30 rest)
Mile 3 @ 6:00 min/mile pace - (HR: 171 BPM ~ 87% of HRMax)
Mile 4 @ 6:00 min/mile pace - (HR: 174 BPM ~ 89% of HRMax)

NOTES: Run felt very good. I started getting a bit dizzy during the last mile of the last interval. This is exactly the training I need. If you aren't bent over exhausted at the end of your workout or apprehensive and nervous before starting a workout... then you aren't working hard enough

This is how I felt... (Courtesy of www.gymjones.com)

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Picture courtesy of old teammate and a great keeper... Zac Gibbons (a.k.a. the Dude)

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