5 Feb 2013-With Fire In Our Hands

The talented and Beautiful Angela Gossow. Even more amazing to see live. The Chosen single band Playlist for today's Prowler session. I did get the Prowler but as is normal for these early morning sessions, i had to alter my initial plans. So instead of a bunch of 20 m work it was laps of the track. Man maker training this morning for sure.

no one works harder than ROCKY

PROWLER

3 Laps (220 m) x 90 lbs

At first glance this doesn't seem like much. I rested only when i absolutely had to (usually every 100m or so i stopped for about 15 sec to breathe). I was finished the third lap in under 24 min. So on average, 8 min a lap. I decided after this i want to go 1 full mile (8 Laps) with 90 lbs in under 55 min (avg 7 min laps). Why? Because it will suck beyond belief and most people will not even consider attempting it. Once i am able to  Jog /Run with the Prowler it will be an even more reasonable goal. The little things to increase my awesomeness. Goal setting for a larger purpose.

After this i BlitzKriegged the THE DAILY 30 (all done in less than 10 min)

Black Band Push Down 1 x 50
Black Band Pull Down 1 x 50
Single Leg Calf Raise (L&R) 1 x 15

THE AFTER NOON POOL REHAB

So if that was not enough for the day i still had pool rehab. High Energy and the knee felt good and loose going into the pool.

Flutter Board Kicks x 10 min
Deep End Water Running with Water Db x 10 min
Deep to Shallow End Running /High Knee Work x 13 min

Everything i did in the pool today was max effort and fast. The Deep end water running i have really been able to speed up without turning in an epileptic. So i really pushed the pace with the Db and leg movement. Making sure to maintain full range of motion with my legs, which quite alot of scar tissue to pop and crack nicely. No pain. Having had nearly two weeks since i first tried running in the shallow end i was really looking forward to seeing how this would go. I could not quite get myself breathing too hard but i did generate a sweat in the cold water of the pool. Which is cool in its own way. No slipping today as i was able to consciously catch myself while running in the water today.

All training today i found very inspiring and reminded me why i am pushing so hard. As well i am on track and the recovery will come eventually. I said to a friend today:

"I would rather have 1% a day everyday than get  10% today and have to wait 3 weeks for the next jump in improvement."
 Little steps everyday. Not everyday will be this crushingly awesome but i will take this one and build on it.

Keep Moving Forward, Keep Getting Strong(er)