Tag Archives: run
Protected: Sunday Workout
Today’s workout
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Ride bike for one hour twenty minutes.
I went out on some mountain bike trails and had a great day out working on hills.
Make It Fun!
Protected: Sunday Workout
Workout of the Day (Tuesday)
Run one hour in heart rate zone two then perform thirty minutes of core exercises.
Make It Fun!
God Bless.
Triathlon
I completed my first triathlon a few weeks ago. After several near death experiences in Afghanistan in 2012, I made up my mind to train for triathlons after seeing a dust covered triathlon magazine. I was still in the country when I happened upon it. Afghanistan was dry and dusty and the magazine really motivated me, taking my mind off the negative things and providing hope for the future.
I tried training on my own for some time and my wife hired a coach for me. This has improved my overall fitness and kept me accountable. It is too easy to not push myself or to say, “I will do that later”. Having someone I am accountable to has made a huge difference.
I stood on the white powdery sandy beach of Florida, looking out at the beautiful ocean. The early morning waves were gently rolling in to shore as the sun broke over the horizon. I looked out at the sea of people with different colored swim caps, most of which were still standing on the beach and many were looking stressed or concerned. Maybe it was pre-race jitters. My wife held my hand and asked if I was nervous. I drew in a deep breath from the sea air and smiled. “No, I actually am not nervous”. I looked around and enjoyed the moment. I’ve exited many different types of aircraft to be met by gravity and the feeling of relief when my parachute opened above me. I’ve had all manner of rockets and mortars explode near me. Even my vehicle was destroyed by a roadside bomb while I was inside. This day, I was not nervous. My family was with me and in a matter of minutes, I would find myself swimming in the open ocean, trotting up on the shore to straddle my bike and zoom around. I coasted the streets, thanking the police for coming out to block traffic and keep us safe. I encouraged others by saying “good job” as I passed them and more frequently when others passed me. After turning my bike back in at the transition point, I looked down at the ground and saw I did not need to take anything with me. I began to run. At first, my hips felt awkward but with each step I became faster. Still, on the run I would encourage people. I continued to get faster and I thought of my coach encouraging me to sprint the last three minutes. I found myself sprinting the last half mile, faster and faster, arms pumping and legs like a piston. I crossed the finish line to see my smiling wife.
I didn’t even notice the person handing out finisher medals. I ran right past him/her. I knew I had completed my first triathlon and was happy.
Make It Fun!
God Bless.
Sunday Workout
Today, run for one hour and fifteen minutes at a steady pace in heart rate zone two. Hydrate and eat.
Second workout of the day is one hour bike ride at 95 RPM.
Be sure to eat, hydrate, and stretch.
Have fun.
Saturday Workout
Warm up thoroughly.
Using a heart rate monitor, run for ten minutes. At the ten minute mark press the LAP button on your watch/device and continue running for another 20 minutes for a total of thirty then cool down. This will help you find your lactate threshold.
Be sure to stretch after your run and hydrate/eat.
Exercise in Bavaria
In a time where religion has been been made politically incorrect there is a place where church bells ring out to let everyone know the time, call people to Mass, and remind us that time and life is short and salvation awaits us with open arms, always! Oberpfraundorf and Unterpfraundorf still have that warm small town charm.
As the church bells called out, I picked up the cadence in my run. I was finishing the last four minutes of an hour long run when they called to me. I picked up my arms and heavy legs and churned to the finish; my beautiful wife leaning out the top window of a beautiful Bavarian home.
During my run, I headed out of the burg and into the countryside. Purple wild flowers entertained butterflies. My eyes traced the rolling hills and evergreens created a natural wall of shade to the side of the field. I flitted back into the village where beautiful gardens and bright flowers in window flower boxes highlighted the warm homes. Several of the properties had chickens that came up to the fence to greet me. I rounded a corner to find St Jakob’s church. It was bright yellow, rectangular with a rounded end.
I continued on and passed under a bridge that separated Ober- and Unterpfraundorf. I passed a fire house or fire station that resembled a home. I found two more churches and more chickens. I turned to head back to the house and that’s when I heard the bells chiming and clanging.
What a tremendous day of running.
Make It Fun!
God Bless You.
Workout of the Day (Friday)
Hilly 3.5 mile run. Enjoy. Go!
Then, pull ups and two sets of pushups. Feet on and elevated box, hands in rings just off the floor. Now raise one leg for core strengthening and begin two sets of pushups.
If you are feeling spunky then add the P90X Ab workout.
Make It Fun!
God Bless You.
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