Man--cation

Continuing eduction is a part of my profession, and I am lucky enough to be on Hilton Head Island, SC.  The Cincinnati Sports Medicine group puts on an excellent course every year at this time.  I look forward to these opportunities for many reasons.  Sometimes the whole family comes with me, but it is usually just my wife and I who have a mini-vacation.  However, I am flying solo for this one.  I am able to catch up on much needed sleep, and get plenty of exercise.  Today, I was able to log a 6.5 mile run.  I did not focus on my pace, but instead had a goal to log my first long run of the summer.  It went well.  I stretched for 10-15 minutes following my jog, and then went to the hotel's gym.  It was minimal as far as space and equipment.  I was able to get a chest and back session in using some 55 pound dumbbells, a swissball, a 8 pound medicine ball, and a single-stack cable column. 
I used the cable column to do 1)  3 level (high, mid, low) pec cable cross...one arm at a time  2)  Immediately following each pec movement I performed the exact opposite movement working my back and really focusing on what my scapula (shld blade) was doing...the latest thing in sports medicine rehab is how important the muscles are that stabilize the scapula  3)  I did push-ups with my hands on the 8 pound medicine ball followed by close grip rows from the high position on the cable column 4)  I also did a bench press on the swiss ball followed by lat-pull downs
Two to three sets of all the above were performed and took me no longer than 30 minutes.  It was a good day.

More interval training

I was not looking forward to more interval training after doing my 800 meter repeats about a week ago, but I was pleasently surprised how much I enjoyed doing mile repeats.  I have a twisted sense of "enjoyment" I know.  My family thinks that I might be a little bit crazy (just a little?).  I set a personal goal before starting yesterday's training of completeing each mile in under 8 minutes.  I finished my first mile in 7:14 and jogged about a lap and a half for rest, grabbed a sip of powerade and logged my second mile in 7:17.  Feeling my gastro-soleus (lower calf) musculature tightening up I had fear that my third mile would be a real challenge.  I jogged about 2 laps and finished the third mile in 7:38.  I was very happy with my effort and level of fatigue (I crave soreness after a workout--again... just a little crazy?).
I am pretty happy with my how my training is going.  However, I have to get out of spin class and on to my bike.  It is in need of a tune-up, and I have been stalling for a while.  Writing about it will inspire me to take care of this issue.  And I am stating publically that I will be back in the pool starting in June.  I am still planning on doing well (not just finishing) in the sprint triathlon in August.  This event brings up a question that my wife posed to me; "where do you go to sign up for triathlons and running events?".  I most often visit http://www.active.com/ to register for various events.  There are other sites like http://www.gamultisports.com/ (GA events) and http://www.setupevents.com/ (NC, SC, VA events) that have more detail about various triathlons/duathlons.

"I've heard them all" (EXCUSES)

You have to hand it to Nike (well at least their marketing firm).  They put out some great commercials/ads.  Here are a couple that help motivate me.  The first video I feel like showing all my patients who complain about an injury from which they will fully recover.  Sometimes, I even need to watch this video when I am having a bad training day or some minor soreness.  The video helps give me some perspective on life in general.  I celebrate human movement and the wonderful machine that produces it.

The second video is just plain motivating.  The best video I have found that combines all types of athletes doing various agilities, plyos, and strength training.  I tell patients, friends, and family all the time..."To be a weekend warrior, you have to be a weekday exerciser".