9:00AM - BHS - 95mins moderate - quick 45-50sec walk on top of every 12mins - with Bob, felt good. Brutal cold North wind turned the focus of the run to wind avoidance. Managed to keep the wind mostly at our sides and/or find sheltered areas when the direction was unfavorable.
8:30AM - from F500 - 50mins easy - blinding rainstorm which eased up just enough at about half way. Did usual technique of setting out without any idea how long I would endure the elements. Just took one moment at a time. Seems to be the way to go when conditions are adverse.
After run...did 4 rounds (NFT) of the following:
GHD sit-ups (12)
GHD back extensions (8)
Jump rope (100 quick singles)
Single leg squats (12", 6 each side)
Felt very good today. I may be mistaken...but it felt like I could have repeated yesterday's 2hr+ workout. Good sign.
Finished program with Optimal Wellness Labs. Now go onto what they call "maintenance." The program has been a thorough success. And believe me...I've had loads of failures. But there is no comparison between my state of health back in August 2013 with the current day. And I must say these have been some of the most stressful months of my life.
I have no financial connection with this program...but I recommend it very, very highly. Many of the folks in this program are very ill...cancer, heart disease, alzheimer's etc.. But they are also working with a whole bunch of people from the US Olympic team. I spoke with Dr Richard DiCenzo...the man that heads this up...told me the Olympic athletes have had a 3% improvement in performance since implementing his protocols.
Feel free to contact me if you want to know more...or just go to the web site directly. It's very exciting stuff...very cutting edge.
7:30AM - from BHS - 2:10-2:15 run, easy for 1st half, moderate 2nd half, included ~50sec fast cadence walk every 10mins, with Lori for 1st hour, Bob for most of it. Both Bob and I are loving the walk/run patterrn. We're able to run a long way...with many miles at a good strong pace...with limited fatigue and very good recovery. Definitely seems to encourage better fat utilization as energy levels stay very constant while employing this training tool.
9:30AM - from Osterville Fitness Center - 70mins easy - 1min walk/10min run pattern - a little under 8min pace...including the walk...felt good...especially after 30mins or so. Even in my beleaguered tax season state I've been able to put in good volume. I attribute it to the walk/run pattern of training but time will tell if that is valid.
9:00AM - from Hyannis Conference Center - 91mins moderate, brisk walk breaks every 10-12mins, with Bob for last hour. Frigid cold but warming. Trying not to yearn...but Spring cannot come soon enough.
6:00PM - F500 - 33mins easy treadmill run - then 2 rounds of 18 pull-ups, 12 GHD sit-ups, 10 GHD back extensions, 100 jump rope singles, 30 jump rope double unders - then 15 pull-ups. Short on time and energy.
One of the strangest days I can ever remember. A blizzard on 3/26 was so bizarre that I felt completely disoriented the entire day...sort of like a bird who was flying to their springtime destination...got its coordinates wrong...and landed on the other side of the world.
9:00AM - from BHS - 96mins - w/Bob - first 60mins walked 1min at the top of every 10mins - then on track did 28 x 20/40's...covered 6,400 meters (just under 4mi) in 27:19 (~6:52 pace), cool-down. Covered ~100m in 20sec pick-ups. Strong. Legs feel excellent after integrating walk breaks...which really don't involve all that much walking.
Big storm coming the Cape. Hard to believe we are hunkering down again.
9:00AM - from Osterville Fitness Center - 68mins easy - used walk 1min/run 10min pattern for most of it - Bobby came with me for 1st 22mins or so - was averaging a little under 8mins per mile including the walking sections. Felt excellent. Legs were relatively fresh. It seems the walk/run pattern is responsible. We'll see. If you are reading this and happen to try a walk/run pattern, please let me know your impressions.
7:30AM - from Crossfit Hyannis - 2:05 - 1min brisk walk breaks every 10-15mins, met Bob 27mins into workout. Walk/run method continues to yield interesting results. Was able to do 2nd long run in 3 days without much difficulty. Even with the walk breaks was still averaging ~7:15 per mile for last 3-4mi. Actually running pace toward the end was in the 6:55-7:00 range. Timed one mile in 6:48. Felt good.
A quick one-minute walk break every 10mins seems like a good interval. We stretched it out to 12-13mins a few times today. There is no way to describe the positive sensations of doing this sort of workout. You really have to experience it.
9:10AM - Osterville Fitness Center - with Bobby - 3 untimed rounds of the following: