Gotta make up for lost time today. Bike / Swim Day
60 mins on the bike (my 29er on the bike paths since the dirt is mud around here after 3 days of rain.
Then off to the pool to do 800, broken up in to various 50’s and 100’s per Kathy Alfino’s instruction (www.milehighmultisport.com)
Weather here sucks, so I’m lifting the next 3 days. I’m gonna go Upper-Lower-Upper over the next 3 days. Steve cotter today and tomorrow and P90x Upper body + on Saturday.
32:00 on the treadmill (barefoot). This treadmill is mis-calibrated, so it always tells me that I’m going slower than I actually am. I like that.
Leg Stregth.
I’m breaking out Steve Cotter’s Extreme Workout, Lower body today. This brutal workout, if done with heavy enough weight, is AWESOME. It cranks up the heart rate, makes you think your legs will never make it and hits EVERYTHING in a functional way. It looks a little like this:
Circuit style, 3 times through, barefoot. Heavy today. Felt great. 25 Patients on the schedule today.
By the way, I bought me a Magic Bullet Blender (as seen on TV)
Every night I have a smoothie with whey protein, fresh berries, plain yogurt and a banana. Delicious. I pop a multi-mineral, some fish oil capsules, and go to bed. Just FYI.
I did nothing but see 19 patients today. And that’s my rest day. Tomorrow, lower body strength. I probably lift more that I should for these races, but I love the lifting and I’m not exactly in contention to win these races, so who cares? It’s supposed to be fun right?
Run day. 3 miles outside on “heart break hill.” This hill is on a greenbelt near my house. It borders several horse properties, and the horses love to watch the people go by. I think sometimes they are puzzled by how slow I am.
The weather was great, I felt great, and I wish every frickin’ day were sunday.
Kettlebell workout, including the following:
The above in giant set fashion (one exercise after another with minimal rest), 3 times through. I went heavier today than I did earlier in the week since it’s Saturday.
Followed by p90x+ core training
It’s Friday, it’s sunny, and I left the office at 2:00! So I’m riding a bike today. It’s still early in the season, so I’ll just take my 29er out on the bike paths for about 90 minutes.
Leg Stregth.
I’m breaking out Steve Cotter’s Extreme Workout, Lower body today. This brutal workout, if done with heavy enough weight, is AWESOME. It cranks up the heart rate, makes you think your legs will never make it and hits EVERYTHING in a functional way. It looks a little like this:
Circuit style, 3 times through, barefoot. Ouch
Swim day. Except I’m not swimming yet. I’m feeling like I learned enough last season that I can post decent swim times without spending so much time in the damned indoor pool at Lifetime Fitness. It’s cold and cloudy and not much fun. Perhaps this strategy will be my downfall.
So I’ll be doing Steve Maxwell’s 300 Kettlebell Challenge workout. It’s a great, lung busting 26 minute circuit workout. I’ve got my 36lb kettlebell ready to roll.