Great day to you!  This weekend was a recovery themed weekend.  As you may have read, heard or experienced by now, Marisa's schedule has changed and Vivi and I are now coaching on Tues & Thurs nights.  Well, when you get up as early as I do, coaching at night requires some special energy planning (aka naps when possible, other wise state changing in the form of fast & loud music with mini-workouts) so I can bring my best self to your workouts; however for me there's a bit of a challenge in winding down afterwards, which makes it difficult to get full energy recovery for the next day, especially if I'm getting up early again (4am) like on W & F.  Suffice it to say (whatever that means), by the end of the week I was tired and in need of a recharge.  

So the Alves Family plugged in, stayed home and focused on resting.  While resting, we hosted my cousin Johnny Hot Sauce (Jonathon) and his new bride, Lauren (Laurinda) for dinner to hear about their recent wedding in Portugal.  It sounded and looked like an amazing wedding and we were a little sad to not go, but we know it was the right thing.  Anyways, when we listened to the stories about their 3-4 night extravaganza in Porto, with the nights ending at 6am, 3am and 4am, I was both energized and excited about how fun it must have been and at the same time, I kept thinking, wow, am I different because that sounds really tiring.  Then they told me about their honeymoon to Greece and how beautiful and amazing it was, and when I asked them what they did, they said, they mostly slept.  Ha!  Eat, sleep and occasionally take a walk.  That was pretty much it.  And that sounds about right, when you burn the candle at both ends, and participate in all the wonderful food, drink, dancing, music and loud talking that transpires, your body is bound to need rest to recover, especially if you're an introvert and even if you're an extrovert.  

So today, I'm rocking & rolling and ready to go.  It's Monday and like the members at the 6am and 9am, who also have hit the ground running, we all set ourselves up for a great week and I hope you have too.  

Time          Day 1          Day 2           Day 3          Total

6:00am      21                21                 21               63

9:00am      21                22                 21               64

6:30pm      21                23                 23               67

What'd you do for cardio minutes last week?

7-9am, Sat, Sept 23 @ MC

12-3p, Orientation @ MC

1:30-2:45p, Nutrition Discussion @ MC

Fenway Spartan Sprint Training
Mon, Sept 18 - Sun, Nov 5
I was asked today if I was still doing this.  Last chance.  Email me if you're interested.  We'll start training this coming weekend.

Empowerment Week
Mon, Sept 25 - Sun, Oct 1

Phase 11, Oct 2 - Oct 21, 2017

8-10am, Sat, Oct 14, 2017

Fenway Spartan Sprint
Sunday, Nov 5, 2017

Cold Spring Park
7:30-9a, Sat, Dec 2, 2017

That's all for now!  Get your 1st workout for the week and go from there.  

Your coach,

Mike Alves

p.s.  what'd you do for minutes last week?

p.p.s.  reply if you want to be on the Spartan Race Team!