June 14, 2017

Today

1.5 mile repeats with the following goals

1. < 11:10

2. < 10:50

3. < 10:30

My splits were 10:35, 10:41, 10:41.  There is some work to do.  

Alan Lebovitz and Kevin Milz ran great today.  Kevin is super fast and can help us all become better runners.

Yesterday, after the workout, I took a step and a shock of pain ran through my lower back.  This was not during the workout at all, but several hours after the workout and only while walking up the stairs.

Today, I warmed up gently and avoided things that seemed to aggravate the injury.  GHDs were not a good movement this morning.  Back extensions were fine.  Jump rope was subbed by Assault Bike and I decided to give running a shot.

On the first run I almost stopped and turned around only 100 m into the run.  At 400 m I was certain that I was not going to continue.  At 800 m, I started to feel a little better, but I was still running awkwardly.  By the end of my first 1.5 miles, I felt much better and now my back feels as if I visited a chiropractor.  

I have experienced this many times with various injuries or tight joints.  Sometimes exercising through an injury is not the right thing to do but other times it is the best thing to do.  At 48 years old, I am, unfortunately,  an expert on this.  Expertise comes from both experience that results in success and failure.  When you fail, learn from your mistakes and figure out how to turn those failures into success.  As an aging athlete, my desire to train is stronger now than at any time of my life but sometimes I ask too much of my body or do not give it enough time to recover.

It is our responsibility to learn as much as we can about how to treat ourselves.  The internet has made this incredibly easy by giving people like Kelly Starett a platform where we can all benefit from his expertise.  The process of becoming an expert on your own body is seeking out the best information possible, trial and error and documenting the successes and failures so they can be replicated or avoided.

If you dont know Kelly Starrett or his work, visitwww.mobilitywod.com

There are many more resources available to you to keep you flexible, healthy and progressing, the key is to find what works for you and use it.

Train hard!

Work, Work, More work

Traveling lately and filming the remaining episodes of Saltwater Experience. 

I had 2 of the best days of my fishing and filming career earlier this week as I filmed 2 shows with my boys and one with my daughter.  Doing shows with the kids is the absolute highlight of my year and career.  I love it so much and enjoy spending time with them with or without the cameras.

This time, the weather cooperated and we had outstanding fishing!

Here are some shots from the trip:

Hayden caught this BEAUTIFUL Permit and my BEAUTIFUL wife got a picture of me, Turner, Hayden and Hanna with it!

Hanna with her first ever bonefish!!

We did a snorkel segment on the show.  Hanna and Dad on a beautiful day!

Turner gets a HUGE Bull Shark

Careful!  These guys bite

Hayden gets a HUGE Goliath Grouper!

Good thing that Hayden has been lifting weights

Then, Redfish and Snook for Turner and Hayden

The ride home with Hayden

Slick Calm and flying in the Yellowfin 24

These will be some of my favorite shows.  We have filmed more than 100 shows now and the ones with my kids are always my favorite.

As for Training:

Since Selection, I have been taking some well deserved rest, however, I cant completely rest.  I have been hitting some of my favorite travel workouts while on the road.

Deck of cards

Spades=Burpees

Clubs=Pushups

Hearts=Situps

Diamonds=Squats

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Jackie

Row 1000 (There is a rowing machine at Hawks Cay)

50 Thrusters @ 45 lbs

30 Pullups

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Magic 50

5 Dumbbell Swings per arm

5 Dumbbell Snatches per arm

10 burpees

x 5 rounds for time

Use a 50 lb dumbbell if you want a great workout.  I did this one today in 6:57

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LSD Run.  5 miles

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Train hard, work hard, enjoy life.

Back to Training

Selection is over, I have reflected on the lessons learned and actually have begun to apply them to my everyday life...Success!

Now, it is time to get back to training.  Admittedly, I am returning slowly partly because I am out of town filming my fishing show, Saltwater Experience now, but also because the last several months have wrecked my body.  Intense rucking with 45-150 pounds combined with the 18 hours of Selection has left me moving a little slow. 

My cure has been to drink tons upon tons of water, do Mark Divine's Warrior Yoga twice a day, work on breathing exercises from SealFit and Unbeatable Mind and work on mobility in my injured ankle with help from Kelly Starett's MobilityWod.

All in all, I am feeling great.  Certainly well rested and my mobility is increased.

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Yesterday:

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Deck of Cards:

Spades=pushups

Clubs=Squats

Hearts=Situps

Diamonds=flutter kicks

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Row 2000 m

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30 pullups

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I told you I was coming back slow!  Give me a little time and I will be back to the SealFit OPWOD soon. 

Today:

Run 3 miles

100 pushups

100 situps

100 squats