conditioning, Fitness, resilience

Fox Trot 5k

Wife and I enjoyed a muggy morning 5k in downtown Cleveland. She has improved her time very well with our training approach. She is on track to improve much more. I did okay myself. I focused on more intensity today but with the intention of troubleshooting my form. I’m a big believer in form integrity. So, even as I was approaching the red zone with my heart rate, I was taking good quality strides with a tall spine and  strong core. Don’t cross the line looking like defeat! Have a strong mindset to thrive instead of merely survive and it will reflect in your body and movement.  

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conditioning, Fitness, resilience

Stamina, stay in the fight…


How to eat? In the wise words I was taught by Strong First, “…like an adult” I don’t subscribe to a particular diet per say. Today was this for dinner. Previous to this was black berries with hard boiled eggs, Fairlife chocolate milk, and some liver tablets. Snack during studying was crackers and peanut butter. I tend to eat more prim ally because I feel full and more importantly, feel good. 

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conditioning, Fitness, resilience

Negative splits

A good and tough time domain manipulation for your running today. I selected 3 miles but you should make it appropriate to your race. It’s challenging and powerful medicine so I encourage sticking to intervals like 800 / 1000 / 1600 and probably not more than 2-4 total miles run. The goal is to be intense, not make it a grind. Try and be done in less than 30 minutes. I find them useful for mental conditioning as well. It prepares the mind to not want to run faster, but rather MUST run faster to compete with a threat /opponent. This concept carries over into the race or the battlefield. Ensure you recover appropriately as the following training session may need to be backed off if you are new to this. 

Run

3 miles

Incur a negative split time each mile. (Run each distance interval faster than the last)

My results: 8:44, 8:30, 8:00

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conditioning, Fitness, resilience, prehab

Resilience 

Nice little session today. Heart definitely getting some work but more importantly conditioning of the core, hip and shoulder stabilizers. The hinges of a strong door need the grease! #fitness #prehab #conditioning #energysystemtraining #strength #cardio #crossfit #bodybuilding #powerlifting #tacticalathlete #tacticalfitness #functionaltraining #strength #strongfirst

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