Good Morning Friends!!

I didn't write last night because I was exhausted and fell asleep. I slept like a baby last night too. So today I'll catch you up on yesterday and today's workouts.

Yesterday I went to BGI Fitness to get my crossfit on. They did not disappoint either.

5 rounds for time of: run 400m, 15 deadlifts

This was the first time I had ran since the marathon last weekend. I'm glad to say that all my aches and pains are gone from that event. So my run speed was a big contributor to my overall time. I used 185lbs for the deadlift. My thoughts were that I'm still kind of recovering from the marathon. Looking back I think I should have used 205lbs and will next time a WOD like this comes up. So my time ended up being 14:39.

I have been planning to do some brick training on Saturday's while I'm here in West Palm Beach. In case you don't know brick training is where you do two events just like a race. Swim to bike or bike to run. So this morning I got up early and hit the road. I started the day with a 20 mile bike up the beach. Luckily the hotel I'm staying at has a bike lane that goes to the beach and the beach road also has a bike lane. The bike time was 1:02:00. I took the bike up to my room changed into my running shoes and then hit the road again. The transition took 8:00 minutes, which isn't bad considering I had to take the bike up the elevator and get back down. The run was 3.0 miles with a time of 20:21.

Overall I felt pretty good with both. I need to increase the mileage on these bricks but I'm pretty happy with this mornings workout.

Now for some fun. I'm here with one of my business partners and we towed his Harley down here with us. So today I'm renting an Electra Glide Harley and we are going to cruise down to Key West. It's a beautiful day with temps in the 80's and I'm looking forward to some R & R or at least more R & R than I normally do. Don't worry Mom I'll be careful.

Have a great weekend friends!!!