4/28/09 (Post-op +26) - Week 2, Day 2

Bed Time Last Night: 1:20 a.m.
Wake Up Time Today: 6:40 a.m.
Total Sleep Time: 5 hours, 20 minutes

-----------------------------------------------------------------------------------------------

Session 1 (6:54 a.m. - 7:29 a.m.) ~ 35 minutes [Trail Run - Steady State]

Woke up this morning at started pushing pavement. Included some pics I took before, during, and after. If you are wondering... I listen to music while I run on my phone and if I see a good image, I'll take a quick snapshot with the phone and then stow it back safely in my pocket. The run was a good steady state pace throughout the entirety of the run. Halfway through the trail their is a 80 m steep hill and another 30 m hill that is very steep. I sprinted up those, but overall it was a good, steady pace all the way through.

Nap (12:45 p.m. - 1:45 p.m.) ~ 1 hour

Session 2 (2:00 p.m. - 2:40 p.m.) ~ 40 minutes [5 miles]

Met with the team for our TC team fitness workout. Coach told us to run the trail, so I went up to the upper field, as I had already run the trail this morning. The field is 120 m x 80 m. The running felt good, made me tired, and the sprints were maximal.

• Run 4 laps (1 Mile)
• Run 4 laps while sprinting the width and jogging the lengths [8 x 80 m sprints] (1 Mile)
  
• Run 4 laps (1 Mile)
• Run 4 laps while sprinting the width and jogging the lengths [8 x 80 m sprints] (1 Mile)
  
• Run 4 laps (1 Mile)

Session 2 (3:10 p.m. - 3:40 p.m.) ~ 30 minutes [Strength]

Went to team weights and did my first weights session since surgery. This is the workout I did to develop a strength/aerobic base for future lifting sessions...

Abs 400 abdominal exercises in a row
Bench Press 3 x 1 min, 30 sec rest @ 45# (34, 30, 28)
Arm Flexion (biceps) machine 2 x 1 min, 30 sec rest @ 30# (36, 32)
Arm Extension (triceps) machine 2 x 1 min, 30 sec @ 30 # (34, 29)
Shoulder Presses 2 x 1 min, 30 sec rest @ [2 x 10#] (25, 19)

-----------------------------------------------------------------------------------------------

The images below are a reminder that the future is not certain until it becomes the past. We can change our selves and change our circumstances. We can roll over and take it, or we can stand up and take it back. Often times, there is "truth in the attack" especially when directed at our own weaknesses, our shortcomings. It's a good time of the year to reflect. And to act.
Mark Twight

Pain is constant during hard effort.

“It always hurts when you go as hard as you can.”
- Keith Bontrager