Alarm: 4:45 AM
1. WHM Breathing 6 rounds plus pushups
2. Run 7.2 miles
I ran today WITHOUT the dogs for the first time in quite a while. It was kind of nice for a change because I had a chance to listen to the first few chapters of Jocko Willink's Extreme Ownership. If you own a business, manage a team or simply manage your most important team...your family, this is a great book.
I ran with Mike Drew, Michael Miller and Patrick this morning and held the lead to Walnut Street Bridge and then got passed by Mike and Michael. I was able to stay in sight of them and even catch up a little by concentrating on higher cadence and shorter steps. It does take concentration for me to run that way, but I am noticeably faster and could probably drop minutes if I could remain concentrated for the entire run.
I felt great today. It was 38 degrees and I just ran in a pair of shorts and t shirt. My time was 54:04 which is a 4 minute PR and really about a 6-7 minute improvement over my average on this run.
Thanks Mike, Michael and Patrick for pushing hard. We all set PRs today.
I have kept up the breathing every day and really do feel as though it has made a remarkable difference in my performance. The cold exposure is definitely not as pleasant as the breathing, but I am doing it. Doing something when you dont like it is a mental victory. I definitely dont like the cold water, but I will stick it out. Part of this program is to choose a challenge that you didnt think you could do at the beginning. I think that a 15 minute swim in the lake on Jan 1 may be in order. Who knows...I could chicken out.