In Honor of Army SSG Leroy Alexander

These training sessions are dedicated to Army SSG Leroy Alexander, assigned to the 7th Special Forces Group, who lost his life in Afghanistan in 2005. Wednesday started off with a 10 minutes rowing session as a warmup and then a Lift 2 weight routine. During the month of December I lifted on Tuesday but the walk workouts on Tuesday are going long so I have shift the lift routine to Wednesday. In the afternoon it was interval time. I hate these workouts but they are a necessary workout. I completed 5 miles of intervals with an average speed of 5.3 MPH and man they hurt. Today in the morning I  biked 10.8 miles in 30.8 minutes and performed a TRX workout that worked the lower body. In the afternoon I completed a 5 mile easy paddle with an average speed of 4.8 MPH. The water was like glass and I was able to observed a beautiful sunset. It was so nice to have an easy paddle after yesterday’s torture paddle. My interval paddles are painful but the pain goes away once the workout is complete.  For the family of SSG Leroy Alexander, that included a son and daughter, the pain of his loss never leaves . A donation to the Special Operations Warrior Foundation will make it easier for his children to get a college education.  http://www.firstgiving.com/fundraiser/billwhale/ufc2012

In Honor of Army SFC William Bennett, Special Forces

These training sessions are dedicated to Army SFC William Bennett, assigned to the 5th Special Forces Group, who lost his life in Iraq in 2003. Sunday was a rest day and even though I felt much better after Saturday’s workout I still needed the rest day. Monday I ran 3.5 miles in 33 minutes which was a faster pace than I was doing during the month of December. All the workouts except the weight lifting sessions are going to be increased from the December levels. Finished off the morning session with a weight lifting session and in the afternoon did a 10 mile strength. This paddle was a tough one because of the high winds Tampa Bay was experiencing from an oncoming cold front. The weather killed my speed but it was great training for the weather I might face in the UFC. For this paddle I ended up with an average speed of 4.7 MPH and a time of 2 hours 8 minutes. Today I did a 5 mile walk with a 35 lb weight in 77 minutes. This workout was a mile longer than the walks I was doing in December and at a faster pace.  As the workouts increase in January I am wondering if any of the days will be easy days. For the family of SFC Wiiliam Bennet, that included his son Seth, there are no easy days without him. A donation to the Special Operations Warrior Foundation will make it easier for his son to get a college education.  http://www.firstgiving.com/fundraiser/billwhale/ufc2012