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iacas

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Down in Florida for some work stuff, so got a mile in late. Had a really, really good lasagna earlier that weighed me down but then when I finished it turned out I'd run my fastest mile yet (outdoors anyway). Nice! Felt pretty good too and even the heat didn't but me too much.
Gonna run a mile tonight (catching up on work) and then a 5K tomorrow. My "mile a day" streak is still good.
http://connect.garmin.com/activity/144402790
http://www.dailymile.com/people/iacas/entries/12396772

Erik J. Barzeski —  I knock a ball. It goes in a gopher hole. 🏌🏼‍♂️
Director of Instructor Development, 5 Simple Keys®/Golf Evolution • Owner, The Sand Trap .com • AuthorLowest Score Wins • Golf Digest "Best Young Teachers in America" 2016-17 • "Best in State" 2017-20 • WNY Section PGA Teacher of the Year 2019 • Penn-State Behrend Head Coach • • • • • • • • • • :aimpoint: :edel: :true_linkswear:

Check Out: New Topics | TST Blog | Golf Terms | Instructional Content | Analyzr | 5SK.com | LSW | Instructional Droplets

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Ran in VFFs and concentrated on form. Mid-foot with heel landing quickly.
Fastest mile ever! Second day in a row setting that record.
Should have time to run a 5K tomorrow if I can deal with the heat. Hopefully it's not too warm.
Okay, going to bed now. Have gotten less than 8 hours of sleep in the past two days.
http://connect.garmin.com/activity/144432177
http://www.dailymile.com/people/iacas/entries/12403113

Erik J. Barzeski —  I knock a ball. It goes in a gopher hole. 🏌🏼‍♂️
Director of Instructor Development, 5 Simple Keys®/Golf Evolution • Owner, The Sand Trap .com • AuthorLowest Score Wins • Golf Digest "Best Young Teachers in America" 2016-17 • "Best in State" 2017-20 • WNY Section PGA Teacher of the Year 2019 • Penn-State Behrend Head Coach • • • • • • • • • • :aimpoint: :edel: :true_linkswear:

Check Out: New Topics | TST Blog | Golf Terms | Instructional Content | Analyzr | 5SK.com | LSW | Instructional Droplets

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Tried to "take it easy" tonight just because I plan to run more tomorrow if I can find the time, and I'll be doing a lot of standing and walking the next two days.
I'm impressed and happy with myself that I can do 1.09 in 8:50 and feel like I'm not giving it very much effort at all. I recover very quickly afterwards and feel like I could maintain the pace a fair amount longer.
The warmer air down here likely has a lot to do with things, but I feel I'm progressing pretty well. Very pleased with the progress.
http://connect.garmin.com/activity/144657868
http://www.dailymile.com/people/iacas/entries/12429998

Erik J. Barzeski —  I knock a ball. It goes in a gopher hole. 🏌🏼‍♂️
Director of Instructor Development, 5 Simple Keys®/Golf Evolution • Owner, The Sand Trap .com • AuthorLowest Score Wins • Golf Digest "Best Young Teachers in America" 2016-17 • "Best in State" 2017-20 • WNY Section PGA Teacher of the Year 2019 • Penn-State Behrend Head Coach • • • • • • • • • • :aimpoint: :edel: :true_linkswear:

Check Out: New Topics | TST Blog | Golf Terms | Instructional Content | Analyzr | 5SK.com | LSW | Instructional Droplets

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8 rounds 32 min of total work.  On the minute, perform the following and then rest with whatever time is left before next minute starts

24 Russian swings (53)

12 pull ups

10 Burpees

20 Body Weight squats

This one was fun.  Had a friend in from out of town and he wanted a quick peek at what we were doing, I thought this was a good intro. Not much actual Kettle Bell stuff in there but still fun.

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Got those holiday meals worked off with a bout of the flu this week!  Hit the gym yesterday for only the second time this week for some back, lat, calf balance, core, shoulder and bicep work.  Put up a sweat and then went home, worked on the swing, and played hide-and-seek tag with the neighborhood kids for two hours, then stayed up because I wasn't tired at all.  That's the great part about the flu is when it's gone, man, it's gone!

[ Equipment ]
R11 9° (Lowered to 8.5°) UST Proforce VTS 7x tipped 1" | 906F2 15° and 18° | 585H 21° | Mizuno MP-67 +1 length TT DG X100 | Vokey 52° Oil Can, Cleveland CG10 2-dot 56° and 60° | TM Rossa Corza Ghost 35.5" | Srixon Z Star XV | Size 14 Footjoy Green Joys | Tour Striker Pro 5, 7, 56 | Swingwing

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Rowed for 2500 meters

DBL High Pulls 3x10 (53)

Snatch R+L 3x5 (62,70)

Pistols 3x3

DBL Cleans 3x3 (62s)

Pull ups till fail

DBL Thrusters 3x3 (53s)

Farmers Lunges 3x10 (44s)

Snowboarding with kids tomorrow.

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Three full days of the PGA Merchandise convention, three hours of sleep last night (3am to 6am), and ate about an hour or two ago.
So all of that considered, I'm really pretty happy. Actually I'm more than happy. I'm proud of myself.
If you look at the Garmin chart you can really see where I slowed up to 11:xx because of the uphill bridge. That part kind of stunk. But I finished strong. It's still not really about the legs (though they were a tad shakier after walking so much lately) and more about simply making myself run as fast as I can comfortably run.
http://connect.garmin.com/activity/145341326
http://www.dailymile.com/people/iacas/entries/12493433

Erik J. Barzeski —  I knock a ball. It goes in a gopher hole. 🏌🏼‍♂️
Director of Instructor Development, 5 Simple Keys®/Golf Evolution • Owner, The Sand Trap .com • AuthorLowest Score Wins • Golf Digest "Best Young Teachers in America" 2016-17 • "Best in State" 2017-20 • WNY Section PGA Teacher of the Year 2019 • Penn-State Behrend Head Coach • • • • • • • • • • :aimpoint: :edel: :true_linkswear:

Check Out: New Topics | TST Blog | Golf Terms | Instructional Content | Analyzr | 5SK.com | LSW | Instructional Droplets

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Great work Erik.

I finished my 4th week of higdon's novice marathon training.  Anyone not familar, 18 week program, run tues, wednes, thurs, long run Sat, Sunday cross train.  Your runs get progressively longer.  So this week it was 3,4,3,9.  I felt really good on Tuesday.  Did 3 in 29.10.  That is a personal best.  Then 42 for the 4, then 34 for the second, then the 9 miles in 1:47.  I really lost it around mile 8.  My legs felt terrible.  I think I'm pushing too hard during the week.  I need to save my legs for the long run.  But I want to get faster, so I run faster.  Also signed up for a full marathon in may, the flying pig.  If I can get done in 5 I'll be happy.  That is just under 12 minute miles.  This week is 3,5,3,10.

Brian

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Ran an easy, really slow mile with the wife in my VFFs concentrating on slight exaggeration of form - no heel strikes the entire time. The kiddo biked ahead. Nearly 60 degrees! Windy as heck but couldn't pass the chance to get out and run a little. I've now run once a day every day in 2012 and a full month.

No comments on pace. It is what it is. I ran ahead a few times and then jogged with really high knee kicks or something while waiting for DW to catch up. I ran the last tenth of a mile at a little faster pace.

I think what I'm going to try to do now (weather dependent - there's only so much I can run on treadmills [near zero] or around a 0.05 mile track at the YMCA) is run a 5K three times a week and work on things on the mile runs I do the other days (every day for as long as possible).

http://connect.garmin.com/activity/146235722

http://www.dailymile.com/people/iacas/entries/12567060

Erik J. Barzeski —  I knock a ball. It goes in a gopher hole. 🏌🏼‍♂️
Director of Instructor Development, 5 Simple Keys®/Golf Evolution • Owner, The Sand Trap .com • AuthorLowest Score Wins • Golf Digest "Best Young Teachers in America" 2016-17 • "Best in State" 2017-20 • WNY Section PGA Teacher of the Year 2019 • Penn-State Behrend Head Coach • • • • • • • • • • :aimpoint: :edel: :true_linkswear:

Check Out: New Topics | TST Blog | Golf Terms | Instructional Content | Analyzr | 5SK.com | LSW | Instructional Droplets

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Missed my first workout since June on Tuesday.  Got really sick with upper respiratory gunk.  Amazing how missing just one day throws me off kilter.  Going to row or something as soon as I can take a step without coughing.

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Wasn't feeling great today so I decided to do a series of runs in little segments with brief recoveries between. I stopped the watch, let the heart rate drop a bit, and then ran again.
Segments were 1.5 miles (halfs of 4:04, 4:34, 4:21), 0.5 miles (4:46, including 0.25 miles along the "Fox Trail" through the woods), 0.5 miles (4:37), and 0.6 miles (5:06) to close out the 5K.
I'm not doing a training plan, though I probably should. I'm kind of winging it. I hadn't planned on breaking my run up like this, but it was sunny out and my glasses fogged up, so I stopped at 1.5 miles when I couldn't see, cleaned up the glasses, spotted a trail I decided to run, and tried to run at a "moderately fast" pace.
All told this is a sub-9:00 pace and that's my new goal for whatever 5K I enter, so I'm going to make up more training sessions like this, though this was a bit of a test run (so punny) and future runs will include longer distances at slightly faster paces. Maybe 3 x 1 miles at 8:30 pace or something like that with 2:00 between them or something like that.
http://connect.garmin.com/activity/146427748
http://www.dailymile.com/people/iacas/entries/12597307

Erik J. Barzeski —  I knock a ball. It goes in a gopher hole. 🏌🏼‍♂️
Director of Instructor Development, 5 Simple Keys®/Golf Evolution • Owner, The Sand Trap .com • AuthorLowest Score Wins • Golf Digest "Best Young Teachers in America" 2016-17 • "Best in State" 2017-20 • WNY Section PGA Teacher of the Year 2019 • Penn-State Behrend Head Coach • • • • • • • • • • :aimpoint: :edel: :true_linkswear:

Check Out: New Topics | TST Blog | Golf Terms | Instructional Content | Analyzr | 5SK.com | LSW | Instructional Droplets

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Have been using the Nordic Track lately - 30 minutes today.  Also some pushups and dips.  Tonight I'll do some more pushups, dips and abs.  And probably one of the workouts from "Get Yourself in Golf Shape".  I like these since they provide more stretching than I am used to doing.  Having knee and hip problems so decided to back off from any serious running for the month.

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Back at it today.

Single arm inverted rows 3x10 (53)

Dbl Bulgarian Squats R+L 3x6 (35s)

Then 4 rounds of :40 on and :20 off with 1 min break in between each set

Snatches R+L (53)

Body weight squats

Kickouts

Dbl Cleans (35s)

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First run of my made-up training program. Monday will be speed intervals, Wednesday is tempo work, and Friday is LSD. Interestingly, I never did LSD, but as a dude with a medicinal chemistry degree, I could synthesize it fairly easily if I wanted to. Anyway, longer slower distance.
I started my first run at 4 miles. I'll eventually work up to 5, maybe even 6 miles. I ran at a very comfortable pace that ended up being 9:50 overall. I stopped back at the car after 2 miles to quickly shed my jacket, hat, and grab my gloves (that I then carried for the next two miles). :P
Pretty happy with the work run. Listened to a podcast. I think that for slower things podcasts are great. Maybe music will serve as my faster pace runs, and podcasts for slower ones.
http://connect.garmin.com/activity/146846095
http://www.dailymile.com/people/iacas/entries/12647389

Erik J. Barzeski —  I knock a ball. It goes in a gopher hole. 🏌🏼‍♂️
Director of Instructor Development, 5 Simple Keys®/Golf Evolution • Owner, The Sand Trap .com • AuthorLowest Score Wins • Golf Digest "Best Young Teachers in America" 2016-17 • "Best in State" 2017-20 • WNY Section PGA Teacher of the Year 2019 • Penn-State Behrend Head Coach • • • • • • • • • • :aimpoint: :edel: :true_linkswear:

Check Out: New Topics | TST Blog | Golf Terms | Instructional Content | Analyzr | 5SK.com | LSW | Instructional Droplets

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