Running Wednesday

Hit the Duke track this morning for a good workout with the team- appropriate given that today is national running day.

Warm up followed by 4 sets of 400M shuttles with 300M jog recovery in between. Thankful to have Cam there to push me and we ran each one in together at 1:15. Not bad considering 3 cut backs in each set. Then showered and headed to work- a longer day than usual but glad for some rest tonight and an off day tomorrow.

Full Day of Activity

Today the tour was in full force. Began with a 7 am run at Duke with all the ladies, Cam, and Brian coaching. Warm up and 300M repeats- in all a good day of running as I get closer to being in shape. Ran the last one all out at 43 seconds which was good...although could've probably gone faster with better pacing.

Very busy day at the office followed by a team lift with Kelsey. Always a pleasure to have her there to push me and to share some good stories along the way.

Pullers:

SA KB pulls- 3 sets of 8 each arm

Hanging body pulls- 3 sets of 12

WG pull ups- 2 sets to failure

L- ups- on decline and hanging

Med ball split jumps- 3 sets of 10-12 each leg

Standing alt. curl to press- 25 lbs. DBs 3 sets of 6 each arm

Ended with ab routine- 3 sets of planks with weight added and 3 sets of decline sand ball side to side abs.

In all a good day of activity and looking forward to having an off day tomorrow.

Monday Grind

After a good rest day on Saturday and a chance to visit with Nana and Pops, Brian and I hit the the road on Sunday afternoon for a good ride. We did 18.5 miles from the gym around the legendary Duke loop....doing that ride again with the Jedi brought back some good memories of past tours. It took us about an hour and we came in at a 17.5 mph avg. I was pleased.

Today we began the morning college workouts and had a great turnout. Warmed up and then did a 1200M in about 5 minutes. Then 8x 100yd sprints with standing rest. Ended the last one at 11 sec. with Cam just edging me out. He's in good shape and I'm excited just to keep getting better.

A good lift with Kelsey followed a long day at work. I'm really thankful she will be my lifting partner this summer...she always works hard and there to push me. Today's pullers lift:

Hanging cleans- 10, 8, 8, 6 (working up to 125 lbs.

Walking lunges- 4 sets of 10 yds and back

3 sets of NG pull ups (10, 11, 11) with decline sprinter curls (50)

3 sets Twisting Dynamax slamballs on the decline combined with BB rows (7x135 lbs)

As for other events surrounding the weekend- Congrats to Meredith and her husband Ryan on his new job...a tough decision was made and it was the right one! Thoughts and prayers with them. Also in terms of the news surrounding Lance- I think for now I will hold my tongue and see how things play out. Not happy with what was released but also open-minded enough to listen to other testimonies. Also congrats to Tyler for winning the Reality 5K Race on Saturday! Tomorrow the tour continues.