When Things Fall Apart

Sometimes it feels hard to keep acting like you're keeping your shit together when you feel like your life has spiraled out of control.  The life you planned out didn't end up according to the way you plan it.  You're not sure where you're going but you just keep moving in what you hope is a forward direction of some sort.  Am I making things better, or am I making them worse?

I go for long runs to try and figure shit out.  Sometimes it helps, sometimes it does the opposite.  I've always preferred running alone, but lately that's not the case.  Sometimes too much time in your own head isn't good.

After the U.S. Open last weekend I felt like I wanted to mentally fall apart.  The tournament became a nice distraction from what is going on in my life, and now the tournament is over.  A huge feeling of "What now?" came over me as I walked off the mat.  The distraction was over and I was freaking out.

What now?  How about 2 more tournaments, one in February and one in April... sounds good!!

I'm pacing the 2 Cities Marathon tomorrow morning.  I hope I can mentally keep my head together during the run.  I don't want to fuck up and not finish at my designated time that I'm pacing tomorrow.  Part of me doesn't feel like running, but I have people depending on me doing the job I volunteered to do. 

The upside about tomorrow is that I have a few friends who said they are going to run with my pace group.  It will be nice to share a few miles with them.  For now, I've planned a couple more tournaments, a couple runs, and just whatever I can to keep my mind busy.

Staying still isn't something I want to do right now.  Staying busy is nice, but I can't stay busy forever.  Eventually all things come to a standstill and you have to look things right in the face.  How did things get to be how they are, could I have done things differently, should I have done things differently...

At one moment you can feel like everything is going good, and then before you know it... it all falls apart.

Until next time...

KEEP RUNNING!!!!

Recovery

Today I took a "rest day."  No running, no weights, no jiu jitsu, and no exercise. I'll take it pretty easy this week, aside from running. I'll probably get 3 decent runs in this week to prep for Sunday's marathon.  I plan on lifting very light weights since  I stained my right shoulder while training last week getting ready for the U.S. Open. My shoulder still feels petty sore today, and I really want it to heal.

Bernard has already pick out a tournament for him and I to do in February of 2016.  I don't have any races that month so a jiu jitsu tournament should fit in nicely.

While I'm already getting prepared for my next tournament, I'm still going to remain training hard for my next few races.

This next week I'll map out a running and jiu jitsu training schedule.  I feel like both sports complement each other.  Jiu Jitsu helps my running, and running helps out my jiu jitsu game.  Cross training is huge and I feel has helped me avoid serious injuries.

Over the next few weeks I'm planning on really ramping up my running efforts to mainly focus on the 100k I'm running in mid November. I would really like to have a solid run at this event.

The San Joaquin 100k is going to be a very hard event, but it's going to be a blast and I'm really looking forward to it.

Until next time...

KEEP RUNNING!!!!

10-25-15 U.S. Open (Day 2)

After a long time from not competing in Jiu Jitsu, today was the first time in 7 years that I stepped onto the mat at a tournament.  Earlier this year I decided that it was time to step back onto the mat.

On Saturday I spent the day at the tournament watching my teammates compete, and waiting for keeping myself distracted from the fact that I was finally going to compete again for the first time in 7 years, and for the first time as a purple belt.  I was a little nervous to say the least.  

At the tournament my match for the finals in my division was against Dion Edge.  Dion was a really cool guy.  We talked a lot before our match.  We talked about training, running, cycling, swimming, and just life.  One thing I love about Jiu Jitsu is that you can meet someone you're going to compete against, have a blast hanging our with the person your getting ready to fight, try your best to tap this person out via choke or arm-lock during that match, and then shake hands when you're done and congratulate each other.  Now, I'm not saying it's always like that, but most of the time it is.

It was nice getting out and going to a tournament again.  I didn't realize how much I missed competing until this weekend.  I had a blast meeting new people, watching friends compete, and just hanging out.  

On Tuesday Bernard and I will keep up with our normally weekly training.  There's a tournament in February that we're looking at doing so we will spend the next few months working on what worked at the U.S. Open and improving upon what didn't work.

This week I need to make sure I get back into running.  I get to pace the Fresno 2 Cities on November 1st.  I'll try to get my weight down a little to make the 26.2 mile run a little easier.

I have a pretty booked month of running this November.  I'm pacing the marathon on November 1st, pacing my friend Dave at his first 100 mile race on the 8th at the Rio del Lago 100, and then I'm racing the San Joaquin River 100k on the 14th.

Until next time...

KEEP RUNNING!!!!

 

10-24-15 U.S. Open (Day 1)

This is the weekend I've been waiting for since the beginning of summer.  At 12:30pm Steve and I drove up to Santa Cruz for the 20th Annual Jiu Jitsu U.S. Open.

I haven't competed in about 7 years.  I gotta say, I'm a little nervous.  My friend Bernard has his match in the next 30 mins, and my match will be sometime around 11:30am Sunday morning.

I don't have to really worry about making weight tomorrow morning.  I'm in the 181 to 195 division, and right now I'm walking around at 185 pounds.  This means I can have a nice breakfast tomorrow morning, and I can even eat a little before my match takes place.  Not having to worry about making weight is a huge relief.  I've been eating good the last few days and staying hydrated.  I feel pretty strong and I'm ready to get this done tomorrow.

I'm really looking forward to a huge dinner once Bernard is done with his match.

I've worked really hard the last 4 months and plan on giving a really hard fight to the guys I get to compete with tomorrow.  I can't wait to get on the mat and get to work.

Until next time...

KEEP RUNNING!!!!

10-23-15 Pizza Day!!

I had an easy day today.  Woke up and did a solid workout at Redlion Jiu Jitsu.  We focused on cardio with a little bit of weights.

I planned on running 8 to 10 miles today, but I didn't budget my time very well and only had time for 4.45 miles.  I got caught up watching season one of The Blacklist on Netflix and accidently gave myself a short amount of time run before I went to all you can eat pizza at Round Table Pizza with my ultra running friend Sheri.

The buffet was awesome!!  I ate pizza until I couldn't eat anymore.  Pizza buffets are my favorite way to spend lunch time.

Tomorrow I plan on taking it easy.  Around noon I'll drive up to Santa Cruz with my buddy Steve to the U.S. Open to support our team mates.  On Sunday I'll compete at 11:30am and see how things go.

I might do a couple miles tomorrow morning, but I'm not sure yet.

Until next time...

KEEP RUNNING!!!!

10-22-15 "22 miles and a little jiu jitsu"

Today was pretty straight forward.

I went to Woodward Park after I dropped the kids off at school.  I needed to get a long run in so I started doing 2.65ish mile loops at the park.  I ended up running 22 miles, and I felt pretty good.  I ran just a little bit faster than the pace I need to run when I pace the Fresno 2 Cities Marathon next weekend.

After my run I headed home and got cleaned up a little and then headed over to Jiu Jitsu to train a little with Bernard and Steve.  The three of us went over strategy for the tournament. We talked about what take downs we feel comfortable with, what submissions we feel good about, different scenarios that we might encounter during our matches... all the usual stuff.

Tomorrow I plan on lifting weights in the morning, running about 10 miles, and then going to an all you can eat pizza buffet.

I'm pretty excited about the pizza buffet.

Until next time...

KEEP RUNNING!!!!

10-21-15 Weights, Jiu Jitsu, & Running

I started today off right with a good 5:30am weight workout.  After my weight workout I got my kids ready for school. Once I dropped them off I hooked up with a buddy and trained Jiu Jitsu for an hour.  Right after jiu jitsu I went for an 8.8 mile run.

I originally wanted to go on a 10 mile run today.  I decided I should do my 20 mile run tomorrow instead of Friday, so I cut today's run a little short.

Usually on Wednesday evenings Bernard and I work jiu jitsu technique for 30 mins, but he was unable to come in tonight.  Luckily my friend Lupe came in a little early to teach his boxing class, and he just happened to have his gi with him.  Lupe was nice enough to train 10 mins with me before his class started.

Tomorrow should be fun... Hopefully I'll get in a 20 mile run, and then an hour of jiu jitsu training.  Tomorrow will be my last jiu jitsu training session until the U.S. Open this coming Sunday.  Hopefully I've done everything I need to do in preparation for the tournament.

I guess we will see how ready I am this weekend.

Until next time...

KEEP RUNNING!!!!

10-20-15 Movin' On Up

After a lot of hard work trying to get my weight back down to 174 pounds for this weekends tournament, and practically working out all day trying to get there, I've decided that it's better to move on up instead.

I received an email today from the people putting on the tournament saying, "any change in registration needs to be made by 11:59am today."  I called my coach Steve and told him I'm having trouble getting my weight down, and I don't feel like I can possibly keep up the pace on the workouts I've been doing and feel good about this weekend.  I've been hovering close to the 180 pound range, and that's the top of my weight limit.  If I don't make weight for the tournament I automatically get disqualified.  I also have to weigh in right before my match, and I don't really feel like stressing over making weight at this point.  After a short talk with Steve we decided I should move up to the 181-195 pound (medium heavy) weight category.

That being said, I enjoyed a few candy bars and some Pepsi today.  I also plan on hitting a pizza buffet on Thursday. 

Now, I'm not falling of from my training, I'm just not going to kill myself like I have been.  Now I'm going to be able to have a solid breakfast on the morning of the tournament and not have to worry about if I might be over weight. 

Today I still had my typical Tuesday jiu jitsu workout.  I met up with Bernard and Steve and trained for an hour and a half in the afternoon, then I trained again tonight.  I decided not to run today since I did 18 miles yesterday, and I simply didn't feel like riding my bike so I skipped that today too.  I also wanted to be well rested for tonight's jiu jitsu class.

Wednesday and Thursday I plan on running 10 miles and hopefully I'll get in a long run on Friday morning.

Until next time...

KEEP RUNNING!!!!

10-19-15 On The Road Again

I'm getting closer to the weight I need to be at for the tournament this Sunday

Today I worked out for almost an hour doing weights and cardio with my morning class.

After that I went to the park and did 18 miles on the road.  I'm not a big fan of running on asphalt, but I'm pacing the 2 Cities Marathon on November 1st so I gotta start up on my high mileage road running again.  I much more prefer running on the trails, but the marathon is on the road, not a trail.

After my run I went home and lifted weights for 45 mins before I had to go to work. When I got home from work I did another 45 mins of weights.

I'm a little worried about not making weight on Sunday, and I'm really worried that skipping a workout could be the death of me.  The last thing that I want is to get disqualified from the tournament for being a little heavy

Until next time...

KEEP RUNNING!!!!

10-18-15 Early Morning Workout

I started my morning off doing a track workout with the 50k training group I'm leading.  We did an 800 meter warm up, 8 × 800 meter repeats, and then an 800 meter cool down.

After our track workout was done I went home and jumped rope for 30 mins.  When I was done jumping rope I lifted weights for 30 mins.

Tomorrow I plan on doing a high mileage workout.  I'm pacing the 2 Cities Marathon on November 1st so I need to ramp up my mileage this week.  I also hope getting I. Some high mileage workouts this week will help me make weight next weekend.

Until next time...

KEEP RUNNING!!!!

10-17-15 Saturday Night!!

I didn't get to workout until later this evening. I was busy working today so I didn't get to workout until I got home from work tonight.

When I got home I lifted weights for a little over a half hour before I ate dinner.  After dinner I ran really quick before it got too dark out.

I really wanted to call it a night after my run.  My weight is a little higher than it should be for next weekends tournament, so I decided that I needed to do another workout.

I really had to mentally muscle through tonight's ride on my bike trainer.  Just like last night, the first half hour was easy, and the second half hour was really hard.  I told myself, "this could be the workout that decides if you make weight for the tournament!"  I pushed through the last 30 mins and successfully finished an hour of the bicycle trainer.

The next few days aren't going to be fun.  I really need to keep pushing my workouts and really watching what I'm eating.

The last thing I want is to not make weight next weekend at the tournament.

Until next time...

KEEP RUNNING! !!!!

10-16-15 Working My Ass Off

I had a solid day of training today.  I did one hour of cardio and weights in the morning.  After that I ran 12 miles on the San Joaquin River trail.

After that I went to work.

After I got home from work, I rode my bike and lifted weights.

On my bike I rode for 8 mins at a medium pace, and then 2 more mins at a much faster pace. After doing 3 of these I was ready to jump off the bike, but I still made my 6 rep goal.

After getting done on the bike a lifted weights for about 30 mins.

I'm pretty physically exhausted. I'm falling asleep while I'm typing this, so I should get to sleep.

Until next time,

KEEP RUNNING???

10-15-15 Easy Day

I slept in today, and it felt awesome.  This was the second time this week I didn't wake up until 7:00am and it was really nice.  I think my body has been needing a little more rest than I've been giving it.

Today I spent an hour working with Bernard getting ready for the U.S. Open.  We talked a lot about strategy for our matches, what's been working for us and what hasn't, and what we can clean up in the next 10 days.  We got in a good hour of sparing today.  There were a few times where it felt like we were literally trying to kill each other.  We both want to do well at the tournament, and we both were bringing our best game to practice today.  I was pretty physically exhausted when we were done practicing today.

I was going to ride my bike and lift weights after work, but I honestly just don't feel like it tonight.  I have to admit that I'm just not feeling mentally 100% right now.  I've been pretty mentally exhausted lately.  Hopefully I can just keep my shit together enough for the next 10 days to get through my tournament training... and the tournament.

I know I can't sit around wallowing in self-pity right now, and I need to stay focused.

Tomorrow I'll get a good cardio and weight workout in, a trail run after I take the kids to school (hopefully it will still be raining), and then one hour on my bike trainer after work.

I need to stay focused and put in a ton of hard work because I want to make sure I make weight for the tournament.  It would suck to be a pound or two over weight and get disqualified because of that.

Until next time...

KEEP RUNNING!!!!

10-14-15 Back On Track

After a hard day of training on Tuesday, I was relieved to have a much better training day today.

I started the day with my weight routine.  Instead of doing 5 sets I decided to do 6 sets.  I decided I had to push a little more with the tournament coming up really soon.  I know I'm not going to make any mass gains in strength between now and October 25th, but I'll feel better mentally knowing that I gave all my workouts everything I had.

After my weight routine I did a 2 hour ride in the garage on my bike trainer.  I feel like all the bike and running workouts have been helping me keep my weight down for the tournament.  I'm currently only 2 pounds over where I want my weight.

In the evening Bernard and I practiced for the tournament.  I worked on pushing the pace during our workout, and I seem to have found my pace again.  That "need to win" feeling has come back and I'm not just passively fighting anymore.

I'm looking at what I need to change, and I'm trying to improve the best I can everyday.

Until next time...

KEEP RUNNING!!!!

10-13-15 The Unraveling

Today was a hard day, mentally and physically.

I had a chance to sleep in today (7:00am) and it was nice not being up at 5:00am like usual.

I've had a lot weighing on my mind and it was totally dominating my day.  I don't really want to get into what is going on in my personal life right now, and I'm not going to...

I dropped the kids of at school at 8:15am, and by 9:00am I was on the trail running.  I got in a solid 10.7 mile run today.  I ran out to the big bridge that crosses the San Joaquin River so I could try to clear my head.  Did it work... not really.  I headed back to my car after crossing the bridge, and everything was going pretty good, until I hit the final 1 mile climb to the car.  The push of the climb was bringing out emotions I didn't feel like having.

Sometimes during a hard training session emotions come out... good and bad.  I'll just say that it wasn't the good ones that were going on today.

After I got done with my run I got cleaned up and headed to jiu jitsu training with my friend Bernard. We both have the U.S. Open coming up in a little bit, so we've been training pretty hard.  Our hour training session was a little more rough for me than normal. Being distracted while someone is trying to choke or arm lock you is never good, and today's training session was not good.  I basically got smashed for an hour and it wasn't very fun, but not all training is fun all the time.

I went back to train in the evening during the normal jiu jitsu class time, and luckily didn't get crushed as bad as last week.

There's always times in life when life feels like it's falling apart, like you're on a downward spiral.  That's what I'm feeling like right now.  How long will it last, I'm sure for quite awhile.  The trick is regulating when, and if, you can let the emotions take over.

Until next time...

KEEP RUNNING!!!!

10-12-15 Easy Bike Day & Jiu Jitsu

I kept it pretty light today.  I started off with a training session today on my bike trainer for 2 hours.  After my bike training session I trained some Jiu Jitsu with my friend Tony for an hour.

I skipped the weights and everything else today.  I usually workout with the people that do my morning strength and conditioning class, but I had a new person join the class so I spent the hour making sure they were doing ok in class today.

Starting tomorrow I'll try to do my pushup routine every evening up until the Friday before the U.S. Open.

Tomorrow my plan is to ride my bike for an hour and then run for a couple hours after I take the kids to school.  I also plan on finishing my blog about the Cool Moon 100.

Until next time...

KEEP RUNNING!!!!

10-11-15 Hitting The Trail

I finally hit the trail today for the first time since The Headlands 100.  I took the 50k training group I'm leading out to the trail.  Our goal was to run about 20 miles.

I took the Saucony Nomad trail shoes out for the second time.  This time I was able to see how they really handled on some single track trails.  I was very pleased with how they responded on the trail.  The shoes lack a rock plate, so I don't know if I would take them on anything too rocky, but for some nice single track trails they worked pretty good.

I was able to get in 23.5 miles on the trail today. I really needed to get in some miles since the Fresno marathon is only 3 weeks away.  I haven't gotten in very many high mileage runs in lately, so I really needed to get in a long run today.

I'm hoping I can get a few 20 mile runs in this week, but I'll have to see what happens.  I have a lot going on in my head right now, so some long runs might mentally do some good... or it might be my own slow self destruction... I'll just have to see what happens.

Until next time...

KEEP RUNNING!!!!

10-10-15 Repeats

Easy workout today... I guess.

I woke up and didn't really feel like running.  The only thing that got me out there was the fact that I had to meet the training group I'm leading at the track for their Saturday morning workout.

I decided I would go out and just coach everyone. Then when I got to the track I figured that I'd run and see how I felt.

We were doing 800 meter repeats today.  I decided to do an 800 meter warm up and then see how I felt.  After my warm up lap I decided to do 4 x 800 meter repeats with the group.  My personal goal was to run each 800 meter in 3 mins and rest for 2 mins between sets.  I successfully accomplished my goal, but didn't feel excessively good at the end of my repeats.

I definitely need to start doing more track work again.  I use to do 12 x 800 meter repeats, today I thought that doing 4 was going to kill me.

I'm really looking forward to our workout tomorrow morning on the trail.  I hope I can get 18ish miles in before I have to be at work.

I didn't do any weights, pushups, or anything like that today because I wanted to let my body rest a little.  I feel pretty good right now and hope I'll be well rested enough to run hard tomorrow.

Until next time...

KEEP RUNNING!!!!

10-09-15 The Nomad

I started today off pretty strong.  I got to the gym at 5:30am to teach my strength and cardio class.  We worked out for an hour and then I headed home to get the kids up and ready for school.

After I dropped them off I jumped rope for a half hour... then I finally got a chance to go running. I feel like I haven't had a chance to run in days.

Yesterday I was given a pair of Saucony Nomad trail shoes from our rep Curtis.  The shoe feels really good, and for a trail shoe felt really good on the road.  I've been looking for a good trail/road shoe for a long time and I think I've found it.  This shoe is easily going to become one of my favorite shoes.

It felt nice to get a short run in.  I was only able to get in 4.4 miles, I wanted to get in at least 10 miles but I was running out of time.  I had to be at work at noon and I started my run way too late.  I also didn't want to run too hard because I have a speed workout on the track scheduled for tomorrow morning.

I took it a little easy today.  I've  been feeling a little tired and worn-out lately.  I think I need to listen to my body and give it a little more rest than normal.  Hopefully tomorrow morning it will feel well rested and I'll run fast on the track.

Until next time...

KEEP RUNNING!!!

10-08-15 Cutting It Short

My workout didn't go 100 % as planned today. 

I was able to get in my weight lifting routine  early in the morning before teaching a class at the gym.

I got home from the gym and was feeling pretty tired. After I took Brandon and Ashley to school I went home and took a short one hour nap.

My plan was to spend 30 mins on my bike trainer, 30 mins jumping rope, and 30 mins running.  Everything was going to plan, but after I got done jumping rope I got a call from work asking me if I could come in early, so I decided I would cut my workout short and go in.

Unfortunately I was also suppose to train some Jiu Jitsu with Bernard as well and had to cancel.

I didn't get all my workouts in today, but I think I kind of needed a rest anyway.

Tomorrow I plan on running a few miles before I go to work.  I'm honestly feeling like I've been neglecting my running lately, and with the Fresno marathon coming up soon, that's not a good thing. I'm pacing the 4 hour group and I need to make sure I don't fall short of hitting my designated time.

When I got to work today our Saucony rep showed up with a new pair of Saucony Nomad trail shoes for me to test out.  I'm pretty excited to take them for a run tomorrow. I wore the shoes for a little bit at work today and they fit really nice.  I'm looking forward to hopefully running a few miles in them tomorrow.

Until next time...

KEEP RUNNING!!!!

10-07-15 ups and downs

Today started well.  I was pretty sore from last night's jiu jitsu training session, but not sore enough to not workout.

I got to the gym a little early and did my normal H.I.I.T. workout that I do on Monday, Wednesday, and Friday (jump squats, high knee jumps, regular squats, and mountain climbers).  After that I did 45 mins of cardio and weights with the guys in the morning class I teach in the morning at Redlion Jiu Jitsu. 

After class I headed home to get my kids up and ready for school.  I had enough time after getting my kids up and moving to knock out my sets of pushups (78, 32, 26, 20, & 18). After I got home from dropping the kids off at school I jumped rope for 30 mins before I headed off to work.

On Wednesday evenings I've been working out with my buddy Bernard. We work on our Jiu Jitsu game for about 30 mins and then run a couple miles. 

Jiu Jitsu is always filled with peaks and valleys... ups and downs.  For the last few weeks Bernard and I have been working really hard and enjoying a very nice ride up and fine tuning our games.  The peak moments in training are awesome!!!  Everything seems to make sense, and the moves seem effortless... but then there are the low points... the valley.

Right now I feel like I've entered the valley.  Nothing is flowing,  I'm trying to force chokes and arm locks that just aren't there.  I'm in survival mode half the time I'm sparing, and my flow is off.  My only hope is that I can get my shit together before the U.S. Open at the end of the month.

When Bernard and I were sparing tonight I felt like I was just receiving an ass beating for 30 mins straight.  I couldn't do anything, I had no fight in me, and that killer instinct just wasn't there.

My hope right now is that I won't stay in the valley for too long, and that I'll make my way up to the peak again.

I have a one hour training session with Bernard tomorrow afternoon before I go to work.  He's going to help pick apart what I need to change up, what I need to improve on, and hopefully help me get my shit together.

Life is full of peaks and valleys... ups and downs... highs and lows...

The important thing is how you deal with the good parts, and how you deal with the bad parts.  I'm lucky enough to have an awesome Jiu Jitsu coach, and an awesome team that I train with.

If you want to excel in anything in life you have to have a good team to back you.  I have an awesome support team for Jiu Jitsu, running, and life.

...that's all I got for tonight.  I gotta get up in a few hours and get tomorrow started.

Until next time...

KEEP RUNNING!!!!

10-06-15 "Getting My Ass Kicked"

Today started pretty solid. I got back into my weight routine, jumped rope for 30 mins, and then headed off to Fleet Feet Sports to sell some shoes.

Tonight I went to jiu jitsu class and knew it was going to be hard workout. Tuesday nights are typically "cardio night" so the workout is a little harder than normal, and with the U.S. Open coming up the harder than normal workout was harder than normal.

To be honest I was happy that I didn't throw up in class.  Everyone was rolling pretty hard tonight to get ready for the tournament.  It's funny how you do a 6 min round with a friend, practically try to kill each other, and then shake hands afterwards... then you find another buddy, and try to choke and arm lock each other for another 6 mins.

I haven't had the time to train as much as I would like. I'm lucky if I get to go to class once a week.  Luckily I have a few buddies that I make time to practice with outside of class, but it's sometimes hard to keep up with guys 15 years younger than me and that are training 5 times a week.

Today was one of those "survival mode" types of days.  I felt like I was getting an ass kicking to 90 mins straight.  The important thing is to take it as a learning experience.  It's good to get a humbling ass kicking from time to time.  I feel like I'm going to have more focused training sessions now, fill the holes in my game, and hopefully become a better jiu jitsu player because of it.

It's those hard training sessions that make me want to train harder.  I can't wait to get back on the mat and do it all over again.

Until next time...

KEEP RUNNING!!!!

10-05-15 today's workout

I thought it might be interesting to post my daily workouts that will lead up to the Jiu Jitsu U.S. Open... so here we go.

Today I started with a high intensity interval training (h.i.i.t.) workout.
45 sec jump squats 15 sec rest
45 sec high knee jumps 15 sec rest
45 sec squats 15 sec rest
45 sec mountain climbers 15 sec rest
3 sets

After that I did 5 sets of with a 4 min rest between pushups.
78, 32, 26, 20, 18

After I dropped my kids off at school I managed to get in one hour on my bike trainer and log 25 miles, and I finished that off with 30 mins of jumping rope.