Happy 4th of July!

I’m in DC for the weekend so sorry for the lack of posts lately!  But I did just want to take a quick post and wish you all a happy 4th of July!  I hope everyone was able to spend it with family, friends, and good company and good food!  I had a great day- we had friends for dinner and I had a great workout.

Here was a good bike workout I did today:

  • 5 minute steady tempo
  • 5X 1 minute 90%, 1 minute recover
  • 5 minute tempo

Then a main set of 8X:

  • Odds: 1 minute full-out sprint, 1 minute heavy resistance sprint, 1 minute recovery
  • Evens: 1 minute heavy resistance sprint, 1 minute full-out sprint, 1 minute recovery

Brutal!  Before this had a great lift with a 7 mile run.  More than 42 miles this week…and they hurt haha!

For dinner here we made BBQ on our own smoker…its incredible, we put the meat on for about 4 hours and just let it go low and slow.  We did 2 split turkey breasts and beef brisket trimmed super lean!

Brisket- look as that smoke ring!

Turkey Breast

Sooo good served with bbq sauce on Kaiser role!  Also, although we trimmed all the fat off this brisket (making it a very lean cut of meat, which most people don’t know) here’s an interesting article on the benefits of brisket! http://www.angusjournal.com/articlePDF/brisketbenefits.pdf

congratulations to Dana who submitted a recipe for Chimichangas which I will be doing a makeover of sometime this week so stay tuned.

More to come tomorrow, happy 4th of July all!


4 thoughts on “Happy 4th of July!

  1. Hi! I hope your 4th was fabulous!
    great tempo run, I love getting new ideas on painful runs! haha! congrats on the 42-hard miles last week! I hope your week is off to a great start.

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