9 May 2013- If you do it right everything builds on everything else...

8 May 2013
1140 hrs

Work was still insane. A lot going on that i was trying to track and co-ordinate. I did slip away for a lunch time pool session though. On the schedule today was an interval (INT) swim. i decided to use the mini fins to tax my legs a little harder and too save my arms (less strokes because i am moving faster.)

10 x 50 m (1 Lap)
-rest time 1 min
-avg lap time was 30-35 sec

This was almost too easy. I am going to scale back to 5 Intervals next session with an increase to 100 m per interval. The 50 m now feels too short. One more step forward in the recovery. This was a solid session and something to build on for sure.

So Bacon = Cocaine? hmmm...

9 May 2013
0545 hrs

Even my dog has an 18" Neck

Rollover, Rainbows, Mtn Climbers, Leg Swings, Hydrants 1 x 10

Deadlift
1 x 5 x 135
1 x 5 x 185
1 x 5 x 230
1 x 5 x 280
3 x 5 x 320
Head Harness 5 x 20 x 35 lbs

Front Squats 
1 x 10 x Bar
3 x 5 x 95
Good Mornings 2 x 10 x Bar


I learned my lesson from last week. I did a quick mobility warm up and it seemed to do the trick. I did some stretching as well. My left groin i could was a little tight when i finished and i was stretching. Which explains why my low back /left glute was tight and sore after i finished. During the work sets with 320 it felt decent enough but afterwards while i was Front squatting i had to keep stretching and working things out. The Good Mornings were an attempt to stretch out my back as well. i am not injured but i also don't want to wake up tomorrow feeling like i had Megatron beat me up either.

1800 hrs

I had one more session on the day that needed completion. A Tempo run. This was a suck it up and do it session. First real run since surgery outside of the 1 Mile run last week. starting off with 15 min and every session i will add 1 min every third session until i hit 20 min and then things will change up a little.
Warm Up 5 min Jog /Walk
Tempo Run 15 min (approx distance 3 km)
GHR 5, 7, 10
KB Swing 2 x 25 x 70 lbs
Side bends 2 x 10
Rev Hyper 2 x 25
I am not too worried about distance right now. The focus is on holding a steady pace and building my leg endurance to hold that speed. The distance will naturally increase as things get more in tune. I was holding the pace but not trying to out run my lungs. My running gait felt smooth, quick and short which was very comfortable. To think about 5 weeks ago i was complaining how bad my running was and felt. This is a big morale boost. Just like yesterday's swimming. One more session to build on.
The thing i am noticing lately about the Knee is when it feels 'odd' while i am doing something knew that sensation may hold for a few hrs but after my swim and running session everything seems to smooth out and i feel like i renewed neuron /motor control over my leg. Just an Observation.

- Tomorrow is the last of the De-load week;
- I have my Pull Up assignment for the weekend;
- I made a decision this week that may be shocking to some and others will  see it kind of makes sense. I will not explain what the decision was until I make it official next. I will say this, it will only add to my awesomeness.

Keep Moving Forward, Keep Getting Strong(er)