Final Pre-Race Day

This morning I got up and took the car into the body shop...Pops was kind enough to drive me back to the house and we had a good chance to visit for a bit.

Although I am not racing this weekend, it was the final day of training for Brian and Morven before heading out tomorrow for their big race.

For me I had a quarter mile warm up on the treadmill followed by a full body lift:

BB rows combined with SA seated DB shoulder press

Hanging cleans combined with WG pull ups

Ab rotation with a couple more sets of bench.

Then ended with a 7:15 mile on incline 3 on treadmill- slowly getting back cardio.

Headed down to Raleigh for The Athlete's Foot Downtown Challenge tonight...it was great to have a large turnout. Tomorrow team Activedge hits the road for the big race, follow my Twitter for real time updates!

Sr. and Jr. at TAF

Went to mass this morning with the family and packed my training gear to come along for the ride. After church Papa Zimm and I headed down to The Athlete's Foot/CapFit gym for a good lift. It was a good chance to get to see the store again, as I haven't seen it for awhile. Excited for a lot of the new spring product to come in and for warm-weather training to get fully underway.

Today's lift (designed by Senior):

1 mile around 7:30 pace on treadmill for warm up

Shoulder series/rotation warm up

Bench- 2 sets of 7-10 reps at 135 lbs

NG Chinups- 2 sets of 7, final set at 6

Standing BB row (to chin)- 3 sets of 8 reps

Military press- 3 sets of 8 reps

Cross Back pulls- 3 sets of 8

Decline med ball sit ups- 3 sets of 10

Tricep pushdowns- 3 sets of 10

Decline "L-ups"- 3 sets of 10

BB machine curls- 2 sets of 10, last set of 12

Then ended with some solid stretches.

In all it was a great all-body lift design and I was glad to lift along with Senior. Then headed home, played 2 straight hours of basketball in the yard with Nelson, had a great dinner, and then watched the USA Indoor Track and Field Championships and college basketball. A good Sunday! Also a shoutout of congrats to Kalee for tying her indoor record pole vault height at the George Mason meet today. On the rise!

And so we're off...

Today is an off workout day, but the new TAF store is off and running and so is the world cup! Very happy with the U.S. performance against England. With good luck we will win out and continue our run.

TAF was swamped today, great sales and exposure for the official grand opening. Glad to have my friends Chad and Mollie stop by, you guys are awesome!

Brian continued his epic training today with our buddy Tom, glad to hear those two are riding well. As for me, the rest is much needed.

The Work Continues!

Tuesday: Opening day for TAF!

7 am Weights- Pullers

WG chin ups with 10% added for first 2 sets

DB row, KB squat pulls, 65 lbs. BB curls, hanging 90 degree leg-raises, Lance style side lunges

Time Trial Ride- 14 mile Duke loop, rode the first 75% well, pulled some good distance, but tanked on the last stretch for the last 2 miles uphill. Brian rode well as usual. Overall came in with a personal 18.1 mph average, not pleased considering last week I rode that loop solo at 18.5

Immediately followed by 2 mile run- first mile uphill at 9 minutes, 2nd mile back in 6:15. Very decent.

Very Busy Days Ahead

Monday: Early 6 am run, followed by weights.

Run: 300 M repeats w/ active rest

8 Total: first 6 at 55 secs, 7th at 45 sec., 8th at 41 sec. Made BD work on this one!

Weights: Pushers w/ Chad

4 sets of 8 DB bench increasing weight each time

3 sets of "Lance" step-ups

3 sets of 60 sec. planks

Dips, BB military, KB squats, and "plyo" pushups

Very pleased with today's work.

The rest of the day included moving day The Athlete's Foot in Cameron Village, very excited for our new running store!