It was another early day, starting out at 5am to get my workout in before reporting for the parade. I began with strength training today, with the focus on shoulders and traps. I spent 40 minutes doing non-stop reps, alternating between about 5 different exercises, all using my 5 pound hand weights, including military press, lateral raises and rows and shoulder shrugs. Sitting here writing this post, I can feel that my shoulders and upper arms are already sore, so tomorrow should be interesting.
After finishing with the weights, I headed out for a 5 mile run. According to my schedule, today was slotted for some speed work. I ran hard for anywhere between a half a mile and a mile, then would take about 30 seconds or so to walk and catch my breath, then sprint again. I did that for the whole 5 miles, even running the entire last mile at about a 8:30 pace. My overall average pace was 10:05, and I felt it when I was done, because I was, well...done!
As soon as I finished my run, I ate a quick breakfast and fixed some pancakes for the kids, then showered and got ready to march in the parade with the cub scouts. The parade route took us about 2 miles, but it felt a whole lot longer in the scorching sun and 90+ heat. After the parade, we walked as a family down to the city park where all the July 4th festivities were taking place. More heat and sweat and walking. By the time we came home and had a late lunch, I was feeling pretty lethargic. I laid down on my bed to rest for a few minutes, but ended up taking a nap for about an hour. I'm sure my body needed the extra rest!
There's my boy Sam (10), second from the right, and of course, myself on the far left. :)
And Sophia, with her face-art in patriotic colors! :)