tag:blogger.com,1999:blog-87871809994547481902024-03-05T20:35:35.958-08:00Lancer's ReturnLancer's Return to Cycling and Exercise, and whatever else I feel like writing about.Lancer!!http://www.blogger.com/profile/15128248230667797197noreply@blogger.comBlogger223125tag:blogger.com,1999:blog-8787180999454748190.post-57745974449004535832014-03-23T13:16:00.001-07:002014-03-23T13:16:06.771-07:00RACE REPORT: 2014 Modesto Marathon (5K)First race post-surgery. Time: (42:08)min. is my preliminary official time. Not a PR, but still good considering...<br />
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Place Holder.Lancer!!http://www.blogger.com/profile/15128248230667797197noreply@blogger.com0tag:blogger.com,1999:blog-8787180999454748190.post-39280571355359798702014-03-22T19:41:00.002-07:002014-03-22T19:43:12.518-07:00Something's wrong, Call 9-1-1Thursday, 28.Novermber.2013 <br />
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Had to go to the hospital for Emergency Heart Surgery: Aortic Dissection<br />
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Place HolderLancer!!http://www.blogger.com/profile/15128248230667797197noreply@blogger.com0tag:blogger.com,1999:blog-8787180999454748190.post-60143857277838205262014-03-22T16:44:00.001-07:002014-03-22T19:42:40.606-07:00RACE REPORT: 2013 Inaugural Berkeley Half-Marathon, 10-Mile & 10KSunday, 24.November.2013 <br />
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Ran in the inaugural Berkeley Half-Marathon, 10-Mile & 10K Race<br />
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Place HolderLancer!!http://www.blogger.com/profile/15128248230667797197noreply@blogger.com0tag:blogger.com,1999:blog-8787180999454748190.post-38815081234040977552014-03-22T16:42:00.001-07:002014-03-22T19:45:27.204-07:00Motorcycle Mine!!Friday, 15.November.2013<br />
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Brought home my new-to-me motorcycle today. So happy! :-)<br />
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Place HolderLancer!!http://www.blogger.com/profile/15128248230667797197noreply@blogger.com0tag:blogger.com,1999:blog-8787180999454748190.post-47383552832101145822014-03-22T16:40:00.002-07:002014-03-22T16:40:35.620-07:00RACE REPORT: 2013 Riverbank Cheese & Wine Run 5K/10KSaturday, 12.October.2013<br />
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Place HolderLancer!!http://www.blogger.com/profile/15128248230667797197noreply@blogger.com0tag:blogger.com,1999:blog-8787180999454748190.post-9831909310933833562014-03-22T16:36:00.001-07:002014-03-22T16:36:09.124-07:00RACE REPORT: 2013 Modesto Peace Officer Memorial Half-Marathon & 5KSunday, 22.September.2013<br />
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Place HolderLancer!!http://www.blogger.com/profile/15128248230667797197noreply@blogger.com0tag:blogger.com,1999:blog-8787180999454748190.post-40401678637526157252013-08-17T21:55:00.003-07:002013-08-27T03:36:50.066-07:00RACE REPORT: 5th Annual VIPS 5K/10K Run/walk<b><i>Saturday, August 17, 2013</i></b><br />
<b><i><br /></i></b>
Today I finished my third 10K! I ran in the 5th Annual VIPS Keep Moving Forward 5K/10K Run and Walk.<br />
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<span class="Apple-style-span" style="color: blue;"><u>Riverbank</u>: 5th Annual Keep Moving Forward (VIPS) 10K. Dist: (6.24)-mi. Time: (1:20:09.42)hrs. Pace-avg: (12:50)/mi. Speed-avg: (4.7)mph. Speed-max: (7.2)mph. Burned: (801) Calories. HR-avg: (164)bpm.</span><br />
<span class="Apple-style-span" style="color: blue;"><br /></span>
I improved my time from last year by (12) minutes! I started using the Galloway Run-Walk-Run method of running when I was training with the Modesto Marathon Adult Training Group in 2012. One of the benefits, according to Jeff Galloway, to using his method for long distance endurance runs includes faster overall times compared to just straight running. This seems to be working for me. During some of my run phases during the event I checked my Garmin watch and saw pace times between 8:30 and 10:45 per mile, with 14:00 to 16:35 per mile for some of my walking phases. Averaging these all together over time cut my overall time noticeably.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBAa5LmFOhDfzgq3cMg5Alk_ucBS2LFdkd8AsaruxvhiLLXUX7rKj6dYMLOuEKSGt0i-TzUphUa3cViE23E0IdhyorFeWba-o_jNF2ATF_wOJnUlhCIQypyewgO1TjYp-9tuOUDdu08vU/s1600/IMG_3216.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBAa5LmFOhDfzgq3cMg5Alk_ucBS2LFdkd8AsaruxvhiLLXUX7rKj6dYMLOuEKSGt0i-TzUphUa3cViE23E0IdhyorFeWba-o_jNF2ATF_wOJnUlhCIQypyewgO1TjYp-9tuOUDdu08vU/s320/IMG_3216.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i>My race shirt from the 408K Run to the Row from 2012. Light and airy, just right for this morning's race.</i></td></tr>
</tbody></table>
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<br />
I observed some split-paces in my post-run data, too:<br />
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Mile 1: 11:44<br />
Mile 2: 13:06<br />
Mile 3: 13:04<br />
Mile 4: 12:55<br />
Mile 5: 13:15<br />
Mile 6: 13:17<br />
Mile 0.2: 11:30<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzRBWvJKnDvi-iI7RNQObSSkEkb-E3kwusbXq1mTSwWeLiWczhZmmVci7dyp-Vmo0qp1v8T8SP8GNNk9Uxhv1TulCPbpDqc5Ph6N772RyGVGamixfsK-pKuJcLlK-mu-kcaEaHmMJ6xl0/s1600/IMG_3217.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzRBWvJKnDvi-iI7RNQObSSkEkb-E3kwusbXq1mTSwWeLiWczhZmmVci7dyp-Vmo0qp1v8T8SP8GNNk9Uxhv1TulCPbpDqc5Ph6N772RyGVGamixfsK-pKuJcLlK-mu-kcaEaHmMJ6xl0/s320/IMG_3217.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b><i>The race t-shirt, part of the swag.</i></b></td></tr>
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<br />
And comparing my stats from all three (3) years:<br />
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2011: (1:32:55)-hrs., 14:50/mi. pace, 19th in A.G. (Male, 40-49), 97th O.A. (99 runners)<br />
2012: (1:32:22)-hrs., 14:46/mi. pace, 6th in A.G. (Male, 40-49), 55th O.A. (66 runners)<br />
2013: (1:20:09)-hrs., 12:50/mi. pace,<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"> <span class="Apple-style-span" style="line-height: 16px;">15th in A.G. (Male, 40-49), 68th O.A. (85 runners)</span></span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDytyioata-yX-ToI9JxaE4D8ankgzcjhsGXigv88rXOxkHPJ_M6V2iBVDxNBJWam6-6pJjRL8qIOMXKV4PuDHN1wL5wC3wFlM7SwgY4zPtxnnj1jUg-eOVmURAQyO3F9MIf20kSdDW7k/s1600/IMG_3220.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDytyioata-yX-ToI9JxaE4D8ankgzcjhsGXigv88rXOxkHPJ_M6V2iBVDxNBJWam6-6pJjRL8qIOMXKV4PuDHN1wL5wC3wFlM7SwgY4zPtxnnj1jUg-eOVmURAQyO3F9MIf20kSdDW7k/s320/IMG_3220.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b><i>Raffle prize. Woo-HOO!!</i></b></td></tr>
</tbody></table>
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="line-height: 16px;"><br /></span></span>
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="line-height: 16px;"><br /></span></span>
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="line-height: 16px;">Here is a link to my blog entry for the <a href="http://lancersreturn.blogspot.com/2011/08/race-report-keep-moving-forward-vips.html">2011 VIPS 10K</a>. As you can see, I completely neglected to blog about the 2012 race. However, for most of 2012 after the Modesto Half-Marathon, I stopped running. I ended up taking a longer break than intended, and thinking back I suppose that was more because I did not have any goals to train towards at that time. I did take up CrossFit Training with a personal trainer for most of that summer, and I <i>did</i> blog quite a bit about that. In fact, that CrossFit training, and some of the running I did as part of that training, was really the only thing that helped me perform as well as I did for the 2012 VIPS 10K: Lots of aerobic and anaerobic conditioning is part of the CrossFit package.</span></span><br />
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="line-height: 16px;"><br /></span></span>
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="line-height: 16px;"><b>2013 Race Count:</b> (1) completed.</span></span><br />
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="line-height: 16px;"><br /></span></span>
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="line-height: 16px;">My training plan continues. Onward and upward to the 2013 <a href="http://peaceofficermemorialrun.com/">2nd Annual Peace Officer Memorial Run Half-Marathon, 5K and Kids Fun Run (Race Expo and Safety Fair)</a>!</span></span><br />
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="line-height: 16px;"><br /></span></span>
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="line-height: 16px;"><b><i>-Lancer!!</i></b></span></span>Lancer!!http://www.blogger.com/profile/15128248230667797197noreply@blogger.com0tag:blogger.com,1999:blog-8787180999454748190.post-78594457782710778532013-08-01T15:00:00.003-07:002013-08-20T16:50:14.365-07:00A Quick Update<i><b>2013-08-01, Thursday</b></i><br />
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Time for a quick update before work. I registered for the <a href="http://www.vipsmodesto.org/">5th Annual VIPS Keep Moving Forward 5K/10K</a> in Riverbank, CA. And I registered for the <a href="http://peaceofficermemorialrun.com/">2nd Annual Peace Officer Memorial Foot Pursuit Half-Marathon, 5K and 1-Mile Fun Run</a> in Modesto, CA. I missed out on that one last year due to funding issues. Now I am in training for it in earnest, and am back on track with my training schedule.<br />
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Last night after work I completed a night-time (6.00)-mile run. It was supposed to be a (4.00)-mile Tempo Run with a one (1) mile warm-up and cool-down, but I ran it all together as a six (6) mile Galloway run-walk-run.<br />
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<span style="color: blue;">DC Bike Path: Marathon Training, Temp Run. Dist: (6.00)-mi. Time: (1:29:29.22)hrs. Pace-avg: (14:55)/mi. Speed-avg: (4.0)mph. Speed-max: (6.6)mph. Burned: (710) Calories. HR-avg: (150)bpm.</span><br />
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And this afternoon I ran a (2.00)-mile Easy Run that is actually on my calendar for today.<br />
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<span style="color: blue;">DC Bike Path: Marathon Training, Easy Run. Dist: (2.00)-mi. Time: (26:09.65)min. Pace-avg: (13:05)/mi. Speed-avg: (4.6)mph. Speed-max: (6.8)mph. Burned: (248) Calories. HR-avg: (155)bpm.</span><br />
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The tempo run was actually on my training calendar for Wednesday, but I did not manage it before work. At any rate I feel much better today than I did yesterday, so I'm actually not dreading work. :-)<br />
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<strike>I'll tidy this up, and add some more later tonight.</strike><br />
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Happy Swiss Independence Day!!<br />
<i><b><br /></b></i>
<i><b>-Lancer!!</b></i>Lancer!!http://www.blogger.com/profile/15128248230667797197noreply@blogger.com0tag:blogger.com,1999:blog-8787180999454748190.post-39839866181150739692013-06-07T21:25:00.001-07:002013-08-20T16:49:18.973-07:00American Graffiti Night - Afternoon Run and Gym Workout!<i><b>2013-06-07, Friday</b></i><br />
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<span style="font-size: small;">Today's plan calls for an </span><span style="font-size: small;"><i>Easy
Run, </i>a gym workout at my new add-on gym, PF, and then another <i>Easy Run</i> back home</span><span style="font-size: small;">. However, today's temperatures made it that much more challenging: (90+) deg.F. when I left the house; (100+) deg.F. when I left the gym, but there was a (13)mph breeze to cool things down a tad.<i><b> </b></i></span><br />
<span style="font-size: small;"><i><b> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIRi03rrVyOEusjJ0HjMfaR6MoG_bpapmr_Lx6lGRxG_QjOf7BHMLJ_VRWWuJKCj4JZTz9uE6qq5YP1nrYdLCMhKOCP_CUkAX6iJyAhwx5WXf2rHhBW5IwlSn9l6nQySQWhBN9xRsPOfQ/s1600/2012ModestoMemorialClassicRun-LanceHarrison3.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIRi03rrVyOEusjJ0HjMfaR6MoG_bpapmr_Lx6lGRxG_QjOf7BHMLJ_VRWWuJKCj4JZTz9uE6qq5YP1nrYdLCMhKOCP_CUkAX6iJyAhwx5WXf2rHhBW5IwlSn9l6nQySQWhBN9xRsPOfQ/s400/2012ModestoMemorialClassicRun-LanceHarrison3.jpg" width="228" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i><b>I wore this with longer shorts, minus the race bib and reflector vest.</b></i></td></tr>
</tbody></table>
</b></i></span><br />
<span style="font-size: small;"><i><b>Ran/walked:</b></i> (2.70)-mi. in (39:24.57)min. through the park and onto surface streets, where the blast-furnace heat of a Modesto summer coupled with the heat radiating off the black-top and side-walk added that much more lead to my stride, making it feel like I was dragging-ass the whole way there from the bridge to the gym.</span><br />
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<span style="font-size: small;">Once at the gym, I took a few minutes to down more water and embrace the delicious A/C offered by the building. After a few minutes rest, I stowed my overloaded hydration belt in the locker-room, got my gloves on and spent thirteen (13) minutes on the LifeFitness Stationary Bike, where I "rode" (3.89)-mi. at a Heart Rate of (162)-bpm, and burned a mere (68) Calories. I had to make sure I got my heart-rate back up before engaging in my strength-training workout.</span><br />
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<u><b>Strength Training:</b></u><br />
<u><b></b></u><i><b>Squat-Clean-Press:</b></i> (4) sets: (10) reps. @ (15)-lbs.; (10) resp. @ (17.5)-lbs.; (10) reps. @ (20)-lbs.; (10) reps. @ (25)-lbs.<br />
<i><b>Hanging Leg Raise (Elbows):</b></i> (3) sets: (20) reps., (15) reps., (10) reps.<br />
<i><b>Back Squat (Smith Machine):</b></i> (5) sets: (10) reps. @ (45)-lbs.; (10) reps. @ (85)-lbs.; (10) reps. @ (95)-lbs.; (9) reps. @ (105)-lbs.; (5) reps. @ (115)-lbs.<i><b> </b>( I think I could have eked out a couple more on my last set, but didn't want to risk it just yet.)</i><br />
A link demonstrating the correct use of the Smith Machine can be found <a href="http://www.bodybuilding.com/exercises/detail/view/name/smith-machine-squat"><span style="color: blue;"><u>here</u></span></a>. Today was the first time I had used one of these machines, and I am pretty sure my feet should have been forward a little more, so my knees didn't pass my toes. Oops.<br />
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After my strength training session (I was already starting to feel a bit queasy, so I knew it was time to stop for the day) I had my first tanning-bed session. I always intended to try out the tanning beds at my first gym, MCR, but I found out last week that the beds were taken out about six (6) months ago due to the high cost of repairs, and the new laws in California governing their use. At any rate, I purchased a pair of tanning-bed goggles (required to use the 'beds), and two (2) Orange Gatorades to replenish my fluids and ready myself for the trip back home. My first session was only five (5) minutes long, and that was likely more than enough. I will try to use the 'beds daily for the next week in (5) minute sessions before I try increasing the time.<br />
<i>Note:</i> I made sure to mitigate my sun-exposure during my run to, and from, the gym by wearing my 2XU Compression Tights and Long-Sleeve Compression Shirt, under my Nike Dri-FIT(tm) short-sleeve running shirt and knee-length running shorts. The 2XU gear is rated at UPF (50+) by the manufacturer, and I believe the Nike gear is rated at about UPF (30+) by the manufacturer. I also used a pump spray-on sunscreen for my hands, face, scalp and neck rated at UPF (30+), plus a running hat and my usual running shades to top it all off.<br />
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<i><b>Ran/walked:</b></i> (2.70)-mi. in (43:12.55)min. after my gym session to get back home.<br />
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<span style="font-size: small;"><b>Plan:</b> Run/walk to the gym, workout, run/walk back home.</span><br />
<span style="font-size: small;"><i><b>Actual:</b></i></span><span style="font-size: small;">Run/walk (2.70)-mi to the gym, workout/loiter/tanning-bed/loiter for almost (2)-hrs., run/walk (2.70)-mi. back home. </span><br />
<span style="font-size: small;"><b>Fuel: </b></span><span style="font-size: small;"><i>Pre-run:</i> </span><span style="font-size: small;">Banana Chocolate Almond Milk (Unsweetened) Protein Shake<i>;
Mid-run:</i> (at the gym): </span>2x Gatorade - Thirst Quencher - Orange Flavor 20 oz<span style="font-size: small;"><i>; Post-run:</i> </span>Chocolate Almond Milk Banana Protein Shake<span style="font-size: small;"><i>.</i> More water.<i><br /></i></span><br />
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<span style="font-size: small;"><b>Good News:</b> Today's effort today did not cripple, or kill, me! :-)</span><br />
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<span style="font-size: small;"><i><b>-Lancer!!</b></i></span>Lancer!!http://www.blogger.com/profile/15128248230667797197noreply@blogger.com0tag:blogger.com,1999:blog-8787180999454748190.post-2440466138892732452013-06-03T23:59:00.001-07:002013-06-07T19:38:04.591-07:00Another Monday Night at the Gym<style type="text/css">P { margin-bottom: 0.08in; }</style>
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<i><span style="font-size: small;">2013-06-03, Monday</span></i><br />
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<span style="font-size: small;">Today's plan calls for a</span> Self-Defense/Combatives session, followed by a solo workout.<br />
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<u><b>Self-Defense:</b></u> Tonight we practised more drills: block, deflect, trap, counter-punch; repeat.<br />
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After class I got in a much needed weight training session for (70) mins.:<br />
<br />
<u><b>Solo Workout:</b></u><br />
<b><i>Inverted Pull-up:</i></b> (10) reps. @ BW front-grip, and (10) reps. reverse (curl) grip.<br />
<i><b>Front Squat:</b></i> (10) reps. @ BW with wooden dowel; (10) reps. @ (45) lbs. straight-bar; (10) reps. @ (65) lbs.<br />
<i><b>Overhead Squat:</b></i> (10) reps. @ BW with wooden dowel. <i>(Still having trouble co-ordinating this movement correctly; too wobbly.)</i><br />
<i><b>Back Squat:</b></i> (10) reps @ (45) lb. straight-bar; (10) reps. @ (65) lbs.; (10) reps. @ (85) lbs.; (3) reps. @ (105) lbs.<br />
<i><b>Farmer's Carry:</b></i> 2x (45) lb. weight plate, (1) in each hand, for (206) steps.<br />
<i><b>Push-Ups (Knees):</b></i> (10) reps.<br />
<i><b>Upright Barbell Row:</b></i> (10) reps. @ (45) lbs.; (9) reps. @ (65) lbs.<br />
<i><b>Hanging Leg Raise (Elbows):</b></i> (3) sets @ (10) reps. each.<br />
<i><b>Bench Press:</b></i> (20) reps. @ (45) lbs. <i>wide grip</i>; (15) reps. @ (45) lbs. wider than shoulder width grip; (10) reps. @ (45) lbs. shoulder width grip.<br />
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The purpose of my workouts for the next two (2) weeks is to prepare for starting a dedicated training program that I found in two (2) issues of Muscle & Fitness from 2012. There are three (3) that I am looking at, and trying to decide which one I want to commit to for a minimum of two (2) months.<br />
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<span style="font-size: small;"><b>Other News:</b></span><br />
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I finally got to participate in a helicopter landing and take-off at the office. It was pretty cool. The flight crew even gave us souvenir pins from the company.<br />
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<span style="font-size: small;"><i><b>-Lancer!!</b></i></span>Lancer!!http://www.blogger.com/profile/15128248230667797197noreply@blogger.com0tag:blogger.com,1999:blog-8787180999454748190.post-40711809733497961982013-05-14T00:29:00.002-07:002013-06-01T21:55:53.602-07:00Monday Night at the Gym<style type="text/css">P { margin-bottom: 0.08in; }</style><span style="font-size: small;"><i>2013-05-13, Monday,</i> </span><br />
<br />
<span style="font-size: small;">Today's plan is to</span> attend the Monday night Self-Defense class at my gym. Done!<br />
<br />
Tonight we worked on stick-fighting practice. It was very cool, almost as cool as you see in the movies. I was a slow starter and keeping my co-ordination going with two (2) sticks was a challenge, but by the end of the session I was <i>really</i> getting the hang of it, and flowing pretty well. It looked a lot like this video from YouTube:<br />
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<iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/cNxOAmFBDGk" width="420"></iframe><br />
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<br />
Our coach also showed us the same empty-hand application demonstrated in the video. However, in a high-speed street fight the empty-hand technique may not be as useful as some of the methods we've already learned, including The Fence, and exploding through your opponent from there.<br />
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After my Self-Defense workout, I went to the Fit-in-(30) Circuit Training room. I started out with (100) Rope Jumps (non-continuous) as a warm-up, then worked through three (3) laps of the circuit room in (38)-min. I wanted to get in a solo CrossFit workout, too, but was feeling much too winded by the circuit room.<br />
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Done with my workout, I went grocery shopping, then home to make dinner: Refried bean burritos with (4) Cheese Mexican blend, jalapeños, Tapatío hot sauce and red taco sauce on flour tortillas. The side dish was Spanish Rice (instant) by Knorr; very good. And the rest of the Barefoot Wines Red Zinfandel; tasty.<br />
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Now, it's way past my bed-time.<br />
<br />
<span style="font-size: small;"><b>Other News:</b></span><br />
I'm still working security at the hospital and now have a "fixed" schedule, but that schedule keeps changing for different reasons. *sigh* At least I still have a job. AND I have those medical benefits I was aching to get at discounted prices, so now I can put more money to other bills, and even start restocking my savings account. *whew*<br />
<br />
I have been running again, but only intermittently before, or after, work, and usually only for (2)-miles at a time. I really need to get signed up for another half-marathon, full-marathon, or both, so I can push myself back into a regular training schedule. I just seem to be less motivated when I don't have a fixed goal to work toward.<br />
<br />
<br />
Speaking of marathons, I registered (and paid) for the Surgical Artistry Modesto Marathon, Half and 5K 2013, and training was going well till I started my new full-time job back in October 2012. Since then my running has been only intermittent, I never spent time at the gym, and was even missing my Monday night Self-Defense classes. Well, at the somewhat last minute my brother got engaged and he and his bride chose the March 24th, 2012, race date for their wedding, thus hijacking me from the marathon.<br />
<br />
Frankly, I hadn't kept up with my running so there was little chance I could run even the half-marathon at that point, although the 5K would have been total cake. :-) My brother chose the date because it was the wedding anniversary date of our mother's late parents. I can see the sentimental value in that, and it <i>was</i> his first wedding, so I <i>had</i> to be his best man. And he did promise to pay for my next marathon event... [I understand I sound like a jerk for griping about it, but it was a goal I had been trying to work toward ever-since I finished the 2012 SAMM Half-Marathon.]<br />
<br />
Anyway, here's to a bright and happy future for my brother J.-, his wife and soon-to-be-born son.<br />
<br />
Cheers!<br />
<br />
<br />
<span style="font-size: small;"><i><b>-Lancer!!</b></i></span>Lancer!!http://www.blogger.com/profile/15128248230667797197noreply@blogger.com0tag:blogger.com,1999:blog-8787180999454748190.post-23459153386017688582013-02-01T21:54:00.001-08:002013-02-01T21:55:27.241-08:00A Good Day to Run!<br />
<span style="font-size: small;"><b><i>2013-02-01, Friday</i></b></span><br />
<span style="font-size: small;"><br /></span>
<span style="font-size: small;">Today's plan calls for an </span><span style="font-size: small;"><i>Easy Run</i></span><span style="font-size: small;">. Actually, it probably calls for a rest day. And since I have not run since January 3rd, 2013, my one and only run of the year until today, I needed to go easy in any event.</span><br />
<span style="font-size: small;"><br /></span>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNdvWZRKz6mE2Z8mM-znaym_DNPZwzUicVLDMd541buhay-kA4hMQejU0Iovfy2mm3yv3u4n-MXxWjqpDsBVYQ5MTu6Zat5JNu4CD6ExLzaEtdX-XLRv-1I5O1GJfuqxVfrb8mPRyburE/s1600/IMG_3115.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNdvWZRKz6mE2Z8mM-znaym_DNPZwzUicVLDMd541buhay-kA4hMQejU0Iovfy2mm3yv3u4n-MXxWjqpDsBVYQ5MTu6Zat5JNu4CD6ExLzaEtdX-XLRv-1I5O1GJfuqxVfrb8mPRyburE/s400/IMG_3115.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b><i>Friday night easy run. *aaahh*</i></b></td></tr>
</tbody></table>
<br />
<br />
<span style="font-size: small;"><b>Plan:</b> Run.</span><br />
<span style="font-size: small;"><i><b>Actual:</b></i></span><span style="font-size: small;"> Run/walk (4.05)mi., with a cool-down walk during the last half-mile.</span><br />
<span style="font-size: small;"><b>Fuel: </b></span><span style="font-size: small;"><i>Pre-run: </i>Gatorade and water<i>;
Mid-run:</i> n/a<i>; Post-run:</i> Dinner!!</span><br />
<div style="font-style: normal;">
<br />
<b>Splits:</b> (12:39); (13:10); (16:06); (14:04); last (0.05)mi.: (16:27). </div>
<br />
<b>Other News:</b> It's been over (90) days since I started working at my new job, and I still have a job! :-) Thirty more days and I can get the health-coverage I want from our client at "friend prices," rather than the Cal-COBRA arm-and-a-leg, and your left testicle (just to be sure we have your attention) rates that I have been paying the last two (2) years. *ouch*<br />
<br />
The client has been getting a <i>lot</i> of positive feed-back about the security presence at the facilities we cover locally, and the client's Security Director has been <i>very</i> pleased with us all-around. For perspective, this has been a rarity in the extreme in my past experience working commercial private security. Healthcare security is a bit different, and a lot more interactive than I expected. I seem to be adapting successfully, so far.<br />
<br />
<br />
<span style="font-size: small;"><i><b>-Lancer!!</b></i></span>Lancer!!http://www.blogger.com/profile/15128248230667797197noreply@blogger.com0tag:blogger.com,1999:blog-8787180999454748190.post-53386363403543325452012-10-20T20:53:00.001-07:002013-08-20T16:47:04.775-07:00Saturday Morning Training Group Run<i><b><span style="font-size: small;">2012-10-20, Saturday </span></b></i><br />
<br />
<span style="font-size: small;">Today's plan calls for an </span><span style="font-size: small;"><i>Easy
Run</i></span><span style="font-size: small;">.</span><br />
<br />
<span style="color: blue;"><b>DC Bike Path:</b> <u>Marathon Training</u>, <i>Long(-ish) Run</i>. Dist: (6.36)mi. Pace-avg: (15:13)/mi. Speed-avg: (3.9)mph. Speed-max: (5.8)mph. Burned: (738) Calories. HR-avg: (141)bpm. HR-max: (168)bpm.</span><br />
<br />
<span style="font-size: small;"><b>Plan:</b> Run/walk for (40)min.</span><br />
<span style="font-size: small;"><i><b>Actual:</b></i></span><span style="font-size: small;"> Warm-up run/walk (1.58)mi. to meet-up point, walk back to park w/ training group, run/walk (3.58)mi @ (14:23) pace, cool-down walk back home (1.19)mi.</span><br />
<span style="font-size: small;"><b>Fuel: </b></span><span style="font-size: small;"><i>Pre-run:</i> Oats & Honey Granola Bar<i>, </i>Bowl of Granola w/ raisins and non-fat milk<i>;
Mid-run:</i> (water)<i>; Post-run:</i> 1x banana, 1x peach, lunch later<i>.</i></span><br />
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<br /></div>
<div style="font-style: normal;">
<span style="font-size: small;"><b>Splits: </b><i>(Training Run/Walk):</i><b> 13:47, 15:03, 14:07, 14:47.</b></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXik1umDS5tusLCyOarZ8knEB2IBVP5rCx4DAoZ7V0soOday5C1L-dgn6bgHX1eB-VXDF1GjKlbILuJOf63ap0wUj9ujGLHkGPPEWeAjSEjQIBx8Tn5FEhcJ3Smb4Hql6c6CBPrrto8XA/s1600/IMG_20120703_143610.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXik1umDS5tusLCyOarZ8knEB2IBVP5rCx4DAoZ7V0soOday5C1L-dgn6bgHX1eB-VXDF1GjKlbILuJOf63ap0wUj9ujGLHkGPPEWeAjSEjQIBx8Tn5FEhcJ3Smb4Hql6c6CBPrrto8XA/s320/IMG_20120703_143610.jpg" width="240" /></a></div>
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<span style="font-size: small;"><b>Other News:</b> Got hired for private security work, again. This time I'll be working at a hospital, so that will be very different, and very busy, and require a different skill-set. Also, we get paid weekly now, so that will be very nice: It's been twenty-six (26) months since I received a pay-check. :-)</span><br />
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<span style="font-size: small;"><i><b>-Lancer!!</b></i></span>Lancer!!http://www.blogger.com/profile/15128248230667797197noreply@blogger.com0tag:blogger.com,1999:blog-8787180999454748190.post-8443701851916085402012-09-25T21:13:00.000-07:002012-09-25T21:13:02.008-07:00Track Workout with the 2013 Modesto Marathon (Adult) Training Group<i><b>2012-09-25 Tuesday</b></i><br />
<u><b>Track Workout with the 2013 Modesto Marathon (Adult) Training Group</b></u><br />
<br />
Today's workout started awkwardly: I get in the car and the engine won't turnover. I turn the key and get a *click* *click* *click* Me: *sigh*<br />
<br />
On to Plan B! Get on my bicycle and peddle! Peddle! Peddle! I make it (2.53)mi. in (14:11)min. Sweet! Now that I'm warmed up a bit I join the rest of the group on the track: 4x 400m warm-up. I choose the run/walk option, just so I don't burn out too fast. After the warm-up the group collects in one area for a presentationm and practicum, in warm-up stretching. Once we have completed this the training group breaks up into three groups: Walkers, Run/Walkers (Galloway method), and Runners. I join the Run/Walkers. I missed this group on Saturday during our first training session. [I'll come back to that.]<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkJFS2MWXjGdaEtA9WG9p2lwTb9CI4LAf0RqUz_S31e1JaZKTCZd3uEguSuord6qIwdv1qPSDoAVT-xT9XLY_6vmm3MpFC-C9mv4KUKBTzEemJ4wQePuRASPpc9oULnW_GPc66vxo5524/s1600/IMG_20120828_194811.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkJFS2MWXjGdaEtA9WG9p2lwTb9CI4LAf0RqUz_S31e1JaZKTCZd3uEguSuord6qIwdv1qPSDoAVT-xT9XLY_6vmm3MpFC-C9mv4KUKBTzEemJ4wQePuRASPpc9oULnW_GPc66vxo5524/s320/IMG_20120828_194811.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i><b>MJC East Campus track. 2012-08-28</b></i></td></tr>
</tbody></table>
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<br />
Bonnie leads the run/walkers: We (slow)run the straights on the track, then walk the curves/corners, (slow)run the straights, then walk the curves/corners. Repeat for a total of four (4) laps, then run/walk, or just walk in my case (and a few others), a final four (4) laps for the cool-down.<br />
<br />
Drink some water, then peddle back home (3.33)mi. in (21:20)min. via a slightly different path.<br />
<br />
Good workout!! <br />
<br />
<i><b>Minutes of exercise:</b></i> (83) min., approx.<br />
<i><b>Calories burned:</b></i> (687) Calories, approx.<br />
<i><b><br /></b></i>
<i><b><br /></b></i>
<u><i><b>2013 Modesto Marathon Training Group</b></i></u><br />
On 08.September.2008 I signed up for the <a href="http://www.modestomarathon.com/marathon-training/">2013 Modesto Marathon Adult Training Group</a>. This was the second informational meeting the Modesto Marathon group held. Sign-ups were taking place the same day. Following the presentation I decided to go whole hog and sign-up for the full marathon for next year, renew my <a href="http://www.shadowchase.org/"><i>ShadowChase Running Club</i></a> membership, and get the training group hat and bright green training shirt (long-sleeve, since winter weather is coming).<br />
<br />
<u><b>First Group Run</b></u><br />
<i><b>2012-09-22 Saturday </b></i><br />
Our first training run was Saturday, 22.September.2012. We met in the SaveMart parking lot, collected our training t-shirts, used the ShoeFitr device that <a href="http://www.ontherunusa.com/"><i>On The Run</i></a> brought (for those of us that were interested).<br />
<br />
Once we were semi-organized we headed off to the park on foot at a brisk walk to warm-up, about (0.7)mi., then it was a "run at your own pace as far as you like" option. From the picnic gazebo to the water fountain out in the middle of the park is about (1.5)mi., so I chose to go slow and just do (3.0)mi. total. Important tip: I learned there were additional restrooms up the hill above that mid-park water fountain. The golf course has restrooms, a snack bar, and a pro shop, and their hours are 0700-1800hrs. seven (7) days a week; at least, that's what I saw posted. If I had known this the week before, when I was in the park helping with the ShadowChase monthly park clean-up, I would have been much better off when I decided to hike through the rest of the park afterwards, and ended up under-fueled during the return leg. Live and learn, assuming it don't kill ya', which it kinda' felt like at the time...<br />
<br />
Looking forward to more group training runs (and solo runs) over the coming months. :-)<br />
<br />
<i><b>-Lancer!!</b></i><br />
<br />Lancer!!http://www.blogger.com/profile/15128248230667797197noreply@blogger.com0tag:blogger.com,1999:blog-8787180999454748190.post-10304057339493548182012-09-25T14:30:00.003-07:002013-06-07T20:59:11.529-07:00Monday Madness, with a side of catch-up<i><b>So...it's been I while since I posted an update... </b></i><br />
<br />
<i><b>2012-09-24, Monday </b></i><br />
I started off the day with a (5.0)mi. run/walk at about an (18:22) pace. I spent a little more time in the sun than expected, and have a touch of burn for it. :-/<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZnUBA4h2MHFQ1yZLPszTnnyV4IUK_kMJCggp1cqDEW7Zow7GP1_uY42ej_itJbr2rJxSDpppWK3G5gua-ajLeYWC4v3Ns1MdQBjoroIkwNT5qOPtwftLVSSNrhyphenhyphenB_nFJ7FCQvUbpyfCE/s1600/IMG_20120703_144435.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZnUBA4h2MHFQ1yZLPszTnnyV4IUK_kMJCggp1cqDEW7Zow7GP1_uY42ej_itJbr2rJxSDpppWK3G5gua-ajLeYWC4v3Ns1MdQBjoroIkwNT5qOPtwftLVSSNrhyphenhyphenB_nFJ7FCQvUbpyfCE/s320/IMG_20120703_144435.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i><b>A nice day for a run in the park.</b></i></td></tr>
</tbody></table>
<br />
Later, I went to my Self-Defence class. Combatives is still awesome, but today was a light-weight day: Flow Exercises to practice footwork and deflecting your opponent, rather than the usual high-speed attack sessions. No bruises today. <i>Woo-HOO!</i><br />
<br />
<b>Warm-up exercises:</b><br />
<i><b>Crunches:</b></i> (40) reps. 3x;<br />
<i><b>Planks:</b></i> (30)sec. 3x;<br />
<i><b>Half-squats:</b></i> (30) reps @ (60)sec.; (16) reps. @ (30)sec. 2x; (20) reps. @ (30)sec.<br />
<i><b>Push-ups:</b></i> (11) reps. 2x<br />
<br />
After class I took a break, ate some HoneyStinger Chews, then proceeded to a solo workout.<br />
<br />
<u><b>Solo CrossFit(-ish) Workout</b></u><br />
<br />
<b><i>Jump Rope:</i></b> (180) jumps in about (5)min., with breaks.<br />
<i><b>Kettlebell Swings:</b></i> (26)lb. KB: (20)reps., (15)reps., (20)reps.<br />
<i><b>Seated Calf Raise:</b></i> (50)lbs. @ (20)reps. 3x.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivK33xZAgaCmJSWK9VkDVw7_LX8t3gCtUxXVPTZGq3sybw8BUwhP6W5RocbqZj_QY5ltLralj8pBjapQd-14NI0PDKDuuGh-p8G45WV0FflqPwo2g2R4yrTUS36JqRx94dve2AMghCHpc/s1600/IMG_3161.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="268" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivK33xZAgaCmJSWK9VkDVw7_LX8t3gCtUxXVPTZGq3sybw8BUwhP6W5RocbqZj_QY5ltLralj8pBjapQd-14NI0PDKDuuGh-p8G45WV0FflqPwo2g2R4yrTUS36JqRx94dve2AMghCHpc/s320/IMG_3161.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i><b>My first Kettlebell, (26)lbs.</b></i></td></tr>
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<u><b>CrossFit Tuesday w/ RJ </b></u></div>
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<i><b>2012-08-21 Tuesday</b></i></div>
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<br /></div>
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<i><b>Warm-up:</b></i> High Knees, Butt-Kickers</div>
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<i><b>Bear Crawl:</b></i> fwd/rev.</div>
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<i><b>Crab Walk:</b></i> fwd/rev.</div>
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<i><b>Burpees:</b></i> (7)x</div>
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<i><b>Jumping Jacks:</b></i> (30)x</div>
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<i><b>Wall-Sits:</b></i> 1x @ (30)sec.; 1x @ (40)sec.; 1x @ (30)sec.</div>
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<i><b>Hammer ISO-Row:</b></i> (10)x @ (55)lbs. (vertical grop), 3x sets; (5)x @ (55)lbs. (vertical grip), 1x set.</div>
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<i><b>Hammer ISO-Pulldown:</b></i> (35)lbs. ea. side: (10) reps., 3x</div>
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<i><b>Hammer ISO-Front Military Press:</b></i> (25)lbs. ea. side: (10)reps., 2x</div>
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<i><b>Pull-up Bar (Supported):</b></i> Hold (15)sec., (20)sec.</div>
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<i><b>Overhead Squat:</b></i> (20)lbs. @ (10)reps., 2x</div>
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<u><i><b>Fran WOD:</b></i></u> <b><i>Thruster:</i></b> (15)lbs., 21-15-9; <i><b>Jump Pull-ups:</b></i> 21-15-9; Time: (6:14)min. not including water and breather breaks.</div>
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<i><b>2012-08-20 Monda</b></i>y</div>
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<u><b>Post Combatives Solo Workout</b></u></div>
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<i><b>Jump Rope:</b></i> (50) jumps, non-consecutive</div>
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<i><b>Wall Push-ups:</b></i> (15) reps, 2x</div>
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Shoulder-Arm Warm-ups.</div>
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<i><b>Planks (Straight Arm):</b></i> (45)sec., 3x</div>
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<i><b>Leg Raises (30-deg.):</b></i> (15) reps., 3x</div>
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<i><b>Straight-Arm Weight Hold (semi-squat):</b></i> (10)sec., 4x, (3)lb. weight</div>
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<i><b>Bench Press:</b></i> (10)kg., (50) reps. quick.</div>
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<i><b>Triceps Curl (bench, flat):</b></i> (10)kg. @ (10) reps., 3x</div>
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<i><b>Wall-Ball:</b></i> (10)lbs. ball @ (10)reps.</div>
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<i><b>Seated Calf Raise:</b></i> (50)lbs. @ (15)reps., 3x</div>
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<i><b>Standing Calf Raise (BW [bodyweight]):</b></i> (10) reps. each leg</div>
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<i><b>Bench Press:</b></i> (45)lb. bar: (15)reps., 3x</div>
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<i><b>2012-08-16 Thursday</b></i></div>
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<u><b>Solo Workout</b></u></div>
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<i><b>Fit In (30) Circuit Room:</b></i> (3) laps in (36:08)min.</div>
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<i><b>KB swings:</b></i> (26)lbs @ (15)reps. 1x</div>
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<u><b>CrossFit Tuesday</b></u><br />
<b><i>2012-08-14 Tuesday</i></b><br />
<br />
<b><i>Personal Vendetta Warm-up</i></b><i> (I forget the details). Then on to:</i><br />
<i><b>Bench Press:</b> 10x @ (45)lbs.; 15x @ (65)lbs.; 3x @ (90)lbs.; 3x @ (95)lbs. (A new PR!!)</i><br />
<i><b>Back Squat:</b> 5x @ (95)lbs.; 5x @ (105)lbs.; 5x @ (135)lbs.; 1x @ (155)lbs.; 3x @ (145)lbs.</i><br />
<b><i>GHD Back Extension:</i></b> (10) reps.<br />
<b><i>GHD Sit-ups:</i><i> </i></b>(20) reps.<b><br /></b><br />
<i>(</i>GHD<i>: Glute-Hamstring Developer)</i><u><b><br /></b></u><br />
<u><b><br /></b></u>
<u><b><br /></b></u>
<u><b>CrossFit Thursday OOF!</b></u><br />
<i><b>2012-08-09 Thursday</b></i><br />
<br />
Tonight's workout was a real sweat-astic event, as usual.<br />
<br />
<i><b>Jump Rope:</b></i> (30) jump, 3x<br />
<i><b>Plank:</b></i> (15-30) sec., 3x<br />
<br />
<b>Practice hand-speed:</b> Whip the jump-rope like a buggy whip on the down-stroke. Trying this greatly increased my rotational speed moving the 'rope, and I was even able to keep up for a good interval. :-)<br />
<br />
<i><b>Jerk Splits:</b></i> Practice w/o the bar first, then with a wooden dowl.<br />
<i><b>Jerk Splits:</b></i> (20)lbs. @ 6x; (30)lbs. @ 6x; (40)lbs. @ 6x; (50)lbs. @ 4x.<br />
<i><b>Kettlebell Swings:</b></i> (55)lbs. @ 6x, 6x, 10x.<br />
<i><b>Wall Balls:</b></i> Medicine Ball (20)lbs.: 6x, 10x, 10x.<br />
<br />
<br />
<i><b>-Lancer!! </b></i>Lancer!!http://www.blogger.com/profile/15128248230667797197noreply@blogger.com0tag:blogger.com,1999:blog-8787180999454748190.post-79174463262433733202012-08-03T22:03:00.001-07:002012-09-25T13:25:10.243-07:00CrossFit Badass; Easy Run<style type="text/css">
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<span style="font-size: small;"><i><b>2012-08-03, Friday </b></i></span><br />
<span style="font-size: small;">Today's plan calls for an </span><span style="font-size: small;"><i>Easy
Run</i></span><span style="font-size: small;">. Wait. That was actually yesterday's plan. Oh, well.</span><br />
<br />
<span style="color: blue;"><b>DC Bike Path:</b> <u>1/2 Marathon Training</u>, <i>Easy Run</i>. Dist: (3.11)mi. Pace-avg: (15:06). Speed-avg: (4.0)mph. Speed-max: (7.3)mph. Burned: (364) Calories. HR-avg: (156)bpm.</span><br />
<br />
<br />
<span style="font-size: small;"><b>Plan:</b> Run (3.0)mi. @ an avg. pace of (17:58) for a total time of (53:55)min.</span><br />
<span style="font-size: small;"><i><b>Actual:</b></i></span><span style="font-size: small;"> Run/walk (3.11)mi. @ an avg. pace of (15:06) for a total of (46:56.08)min., followed by an unrecorded cool-down walk.</span><br />
<span style="font-size: small;"><b>Fuel: </b></span><span style="font-size: small;"><i>Pre-run: </i>1x glass Gatorade (Orange)<i>;
Mid-run:</i> (water)<i>; Post-run:</i> Dinner! Some new experiment in turkey-veggie burgers<i>.</i></span><br />
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<br /></div>
<div style="font-style: normal;">
<span style="font-size: small;"><b>Splits:</b> (13:51); (15:29); (15:55); last (0.11)mi. (15:41). </span></div>
<br />
<br />
<span style="font-size: small;"><b>Other News:</b> More CrossFit bad-assery! I met with my trainer at the gym before my evening run in the park, and we had a really great session today. After all the warm-up exercises I worked on the jump-rope some more. Today I was able to execute a total of (175) single jumps, through (3) sets, over a period of (90) seconds. These jumps were not continuous, but I'm getting there. :-)</span><br />
<span style="font-size: small;"><br /></span>
<span style="font-size: small;">Next up: We worked on <i>Dead Lifts</i>. Now, the last time we did Dead Lifts was w-a-a-a-y back in June.</span><br />
<span style="font-size: small;"><i>From my Notebook:</i></span><br />
<span style="font-size: small;"><b>June 6th:</b> </span><span style="font-size: small;"><u>Dead Lift</u>: </span><span style="font-size: small;"><i><b>2x reps @ (105)lbs</b></i>.; 8x reps. @ (85)lbs.; 9x reps. @ (85)lbs.; 7x reps. @(95)lbs.</span><br />
<br />
<span style="font-size: small;">This was part of a round of sets: Back Squat, Dead Lift, Shoulder Press. We were doing a reverse pyramid series starting at (10) reps., then (9) reps., on down to (1) rep. at the end. Once we got down to the 7's I started to flake out, i.e. I was confused, dizzy, seeing stars, and feeling like I needed to hurl; plus, I was <i>really</i> sweating bullets, profusely. My trainer got hold of a local firefighter-paramedic who was working out in the gym and he came to check on me. He said my color was very pale compared to when he saw me walk into the gym earlier and recommended I quit for the day; I agreed.</span><br />
<br />
Now, fast forward two (2) months and I was able to knock out some good weight with multiple reps:<br />
<b>Aug. 3rd:</b> <u>Dead Lift</u>: 5 reps. @ (75)lbs.; 5 reps. @(85)lbs.; 6 reps. @(95)lbs.; 10 reps. @(105)lbs.; 10 reps. @(135)lbs. [that's right, a (30)lb. jump]; 3 reps. @(155)lbs. (video); 3 reps. @ (165)lbs. (video); 5 reps. @ (170)lbs.; <i><b>3 reps. @(180)lbs.</b></i>(!!!)<br />
<br />
You know, I didn't really think I had it in me, but it turns out <i>I totally did!!</i><br />
Now, as the notes indicate, I have video of some of those lifts (and also a 4th set of rope jumps), but my system appears to be having issues getting those converted in iMovie so I can post them, so I will have to do that later. I may just post stills, but I do want to get some video clips in here, too.<br />
<br />
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<i><b>UPDATE:</b></i> Added a video montage of my dead-lifts from Friday. Notes for improvement: I need to suck in my gut more, and keep my core more fully engaged during the lift; I think that may make a difference. Also, it looks like I need to work on sitting lower on my hips, same as when executing a squat, i.e. shut the car door with your butt. And finally, I need to pinch my shoulder blades together. I think that may help me keep my back straighter in the line between my head, my shoulders and my hips.<br />
<br />
Another side-note: I didn't feel as wrung out as the June workout, but after each set I did get a bit of a head-rush and had to walk around a little bit, drink some water, and wipe down my head and face (I was sweating pretty hard). <br />
<br />
<span style="font-size: small;"><i><b>-Lancer!!</b></i></span>Lancer!!http://www.blogger.com/profile/15128248230667797197noreply@blogger.com0tag:blogger.com,1999:blog-8787180999454748190.post-27785979730557147952012-08-02T03:57:00.004-07:002012-08-02T03:59:53.035-07:00Tuesday Moonlight Easy Run<style type="text/css">
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<span style="font-size: small;"><i><b>2012-07-31 Tuesday </b></i></span><br />
<br />
<span style="font-size: small;">Today's plan calls for an </span><span style="font-size: small;"><i>Easy
Run</i></span><span style="font-size: small;">.</span><br />
<br />
<span style="color: blue;"><b>DC Bike Path:</b> <u>1/2 Marathon Training</u>, <i>Easy Run</i>. Dist: (3.11)mi. Pace-avg: (14:38). Speed-avg: (4.1)mph. Speed-max: (5.7)mph. Burned: (327) Calories. HR-avg: (159).</span><br />
<br />
<span style="font-size: small;"><b>Plan:</b> Run (3.0)mi. @ an avg. (17:58) pace for a total time of (53:55)min.</span><br />
<span style="font-size: small;"><i><b>Actual:</b></i></span><span style="font-size: small;"> Run/walk (3.11)mi. @ an avg. (14:58) pace for a total of (45:23.39)min. followed by a cool-down walk.</span><br />
<span style="font-size: small;"><b>Fuel: </b></span><span style="font-size: small;"><i>Pre-run: </i>Honey Stinger Chews (Orange Blossom)<i>;
Mid-run: </i>(water)<i>; Post-run:</i> dinner!</span><br />
<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHexSgwcQr3m9OYavfAwRrnQ0DEohFHQ31e3EqzukGfM0c26wHYwaxd5fLGURJ9Gb5rWzDJv0yaOf12oOv2JAvvSfn9kUgCnWaOuoB6jAT1w0m0m5G6akYc1SHWA3wb5WBanzqec3S_5Q/s1600/IMG_20120703_145418.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHexSgwcQr3m9OYavfAwRrnQ0DEohFHQ31e3EqzukGfM0c26wHYwaxd5fLGURJ9Gb5rWzDJv0yaOf12oOv2JAvvSfn9kUgCnWaOuoB6jAT1w0m0m5G6akYc1SHWA3wb5WBanzqec3S_5Q/s400/IMG_20120703_145418.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i><b>Just imagine it's night, with a near full-moon shining bright...</b></i></td></tr>
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<br />
<div style="font-style: normal;">
<span style="font-size: small;"><b>Splits:</b><i> (14:18), (14:36), (15:19), (11:55)</i> for the last <i>(.011)mi.</i><b><br /></b></span></div>
<br />
<span style="font-size: small;"><b>Other News:</b> CrossFit training is still going well. On June 30th I was able to execute several sets of <i><b>Shoulder Presses</b></i> @ (55)lbs. <i>[From my notebook]</i>:</span><br />
<span style="font-size: small;">10 reps.@(45)lbs.; 7 reps. @(45)lbs. 5 reps. @(45)lbs.; 5 reps. @(55)lbs.; 5 reps. @(55)lbs.</span><br />
<br />
Today I was able to max out at (65)lbs. on the <i><b>Shoulder Press</b></i> <span style="font-size: small;"><i>[From my notebook]</i>:</span><br />
<i><b>1 rep @(65)lbs.</b></i>; 5 reps. @(55)lbs.; 5 reps. @(50)lbs.; 5 reps. @(50)lbs.<br />
Here I focused on trying to keep better form with my elbows out front and closer together throughout the movement; I definitely felt the difference during execution.<br />
<br />
Back on <b>June 30th</b> I was able to <i><b>Back Squat</b></i> (95)lbs. several times <span style="font-size: small;"><i>[From my notebook]</i>:</span><br />
<span style="font-size: small;">8 reps. @(95)lbs.; 10 reps. @(95)lbs.; 10 reps. @(95)lbs.; <i><b>10 reps. @(95)lbs.</b></i> </span><br />
<br />
<span style="font-size: small;">On <b>July 28th</b> I was able to PR @ (135)lbs. </span><span style="font-size: small;"><i>[From my notebook]</i>:</span><br />
<span style="font-size: small;"> 5 reps. @ (95)lbs.; 5 reps. @(115)lbs.; 3 reps. @(125)lbs.; 5 reps. @(125)lbs.; <i><b>5 reps. @(135)lbs.</b></i></span><br />
<br />
<span style="font-size: small;"><i><b>Jump-rope</b></i> work has improved a good bit: </span><br />
<span style="font-size: small;"><b>May 8th:</b> (44) continuous jumps in a row, double-bounce between rope revolutions. HR pegged @ (172)bpm.</span><br />
<span style="font-size: small;"><b>June 30th:</b> (82) continuous, break/trip on rope, then on to (100). Still double-bounce between revolutions.</span><br />
<span style="font-size: small;"><b>July 31st:</b> (10) jumps, rest, (27) jumps, rest, <i><b>(40)</b></i> continuous jumps w/ single bounce between revolutions.</span><br />
<br />
<span style="font-size: small;">For me, that's <i>really</i> big. I was able to get the rope spinning faster and faster towards the end, with my elbows in and my wrists a little closer to my hips. I also discovered that to keep my breathing rhythm I had to <i><b>exhale</b></i> on <u>landing</u>, and <i><b>inhale</b></i> on <i>lift-off</i>. My earlier effort the last couple weeks with the single-bounce jumps had me flummoxed because I could not maintain a useful breathing rhythm. Also, practicing the jumps without the rope beforehand, to try and get the bounce rhythm was very useful. I soft of figured that out on my own, and my trainer has encouraged it. This effort is geared towards eventually executing <i>Double-Unders</i>, i.e. executing two revolutions of the rope between jumps. Still looks a little tricky, but I am getting there.</span><br />
<span style="font-size: small;"><br /></span><br />
<b><span style="font-size: small;"><i>-Lancer!!</i></span></b>Lancer!!http://www.blogger.com/profile/15128248230667797197noreply@blogger.com0tag:blogger.com,1999:blog-8787180999454748190.post-21182766607591666982012-07-05T23:46:00.000-07:002012-07-06T00:13:39.920-07:00CrossFit Parking Lot Workout<style type="text/css">
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<i><b><span style="font-size: small;">2012-07-05, Thursday</span></b></i><br />
<br />
<span style="font-size: small;">Today's plan calls for more CrossFit!!</span><span style="font-size: small;"></span><br />
<br />
I road my bike to the gym this morning [a round trip of (7.47) mi. today], so I could get warmed up heart-rate and leg muscle-wise. Instead of using the gym we worked out in a nearby, low traffic-flow parking lot. After warming up with leg swings (forward, and sideways), trunk twists, and arm-swings we got in a quick, short jog to the end of the lot and back.<br />
<br />
And since the goal of my CrossFit training is to help improve my running form and speed, we worked on:<br />
<u><b>Agility Ladder</b></u><br />
We didn't have an actual agility ladder type device, so we used the painted pedestrian stripes on the lot as if it was a ladder: We did <i>High Knees</i> and <i>Butt-Kickers</i> alternating at every cone that my trainer set out, which made up four or five zones. Then we worked on a <i>Zig Zag Ladder</i> pattern that required two (2) steps per "space" between the rungs. This also required me to go back and forth across the line sideways left, then right. Since it was my first time, I kinda' biffed a few steps here and there, and still owe six (6) <i>Burpees</i> for those missteps.<br />
<br />
After getting in those agility exercises, I was tasked with running through the cones, starting out slowly, then accelerating at each cone, then finishing with an all-out effort past the last cone to the end of the lot. My first iteration was a little awkward: I misunderstood the directions and was alternating high knees and butt-kickers at each cone, while also trying to accelerate as I progressed. My second effort was focused solely on jogging through the cones while accelerating to an all-out effort after the last cone and off to the end of the lot. That effort went much, much better, and even when I started to slow down mid-way between the last cone and the end of the lot, when prompted by my trainer I was able to visibly accelerate all the way out. My Garmin Training Center data indicates I peaked at (8.8)mph, which is SpeedZone (8), i.e. Run Speed!!<br />
<br />
Now I just gotta' keep up that effort, and work on sustaining it over longer periods.<br />
<br />
<span style="font-size: small;"><b>Fuel: </b></span><span style="font-size: small;"><i>Pre-workout:</i> 3-egg omelet w/ cheese and taco sauce, 1-pkt. Apple-Cinnamon Oatmeal<i>;
Mid-workout: </i>water<i>; Post-run:</i> 1x glass Gatorade (Orange), 1x glass water<i>.</i></span><br />
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<br /></div>
<span style="font-size: small;"><i>-Lancer!!</i></span>Lancer!!http://www.blogger.com/profile/15128248230667797197noreply@blogger.com1tag:blogger.com,1999:blog-8787180999454748190.post-75215307023312529072012-07-04T18:18:00.003-07:002012-07-10T22:02:49.543-07:00Hot Diggity Easy Run in the Sun<i><b>2012-07-04</b></i><br />
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<span style="font-size: small;">Today's plan calls for a<i> </i></span><span style="font-size: small;"><i>Speedwork
Run</i></span><span style="font-size: small;">, but I still need to get in that (2)mi. Easy Run that was on the books for yesterday, and that I was a little too tired to complete in the early evening after resting up from the earlier Easy Run in the sun.</span><br />
<br />
<div style="color: blue;">
<span style="font-size: small;">DC Bike Path: 1/2 Marathon Training, Easy Run. Dist: (4.02)mi. Pace-avg: (16:47). Speed-avg: (3.4)mph. Speed-max: (4.6)mph. HR-avg: (142)bpm. Burned: (431) Calories.</span></div>
<div style="color: blue;">
<br /></div>
<span style="font-size: small;"><b>Plan:</b> Run (2.0)mi. @ an (18:16) pace for a total time of (36:32)min.</span><br />
<span style="font-size: small;"><i><b>Actual:</b></i></span><span style="font-size: small;"> Run/walk (2.0)mi. @ a (16:47) average pace for a total time of (33:33.80)min.,
bracketed by a (1.0)mi. warm-up walk, and a (1.02)mi. cool-down walk.</span><br />
<span style="font-size: small;"><b>Fuel: </b></span><span style="font-size: small;"><i>Pre-run: </i>bowl of mixed fruit w/ plain yogurt<i>;
Mid-run:</i> water<i>; Post-run:</i> (1x) glass Gatorade (Orange), and a late lunch of: reheated turkey spaghetti w/ black pepper and Parmesan cheese<i>,</i> green salad with cherry tomatoes, black pepper and red-wine vinegar dressing.</span><br />
<div style="font-style: normal;">
<span style="font-size: small;"><b>Splits:</b> 16:27, 17:16</span></div>
<div style="font-style: normal;">
<span style="font-size: small;"><b>Starting Temperature:</b> ~(86)deg.F.</span></div>
<div style="font-style: normal;">
<span style="font-size: small;"><b>Ending Temperature:</b> Oh! My! God! [This is a guesstimate, but as of 1742 hrs. I'm reading (95)F outside.]</span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicFrRd-8Hi5Q1UdeHdFdF8e0s3EAiRlHV_QpgXuCK_j7nd1L7jvUzqrV_Im_rLKxViYKm12Sqi2LeebVteaHYrhL2uEpWA0Wcp6wilXKOq9WwmmQXnX6i-bh6qaGh5cit95slpCROW260/s1600/IMG_20120703_145418.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicFrRd-8Hi5Q1UdeHdFdF8e0s3EAiRlHV_QpgXuCK_j7nd1L7jvUzqrV_Im_rLKxViYKm12Sqi2LeebVteaHYrhL2uEpWA0Wcp6wilXKOq9WwmmQXnX6i-bh6qaGh5cit95slpCROW260/s320/IMG_20120703_145418.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i><b>Today's mantra: Run to the shade! Run to the shade!</b></i></td></tr>
</tbody></table>
<br />
Today I slept in because I stayed up late vegging in front of the telly. It must have been because I was still dehydrated from the Tuesday run, but I was sure I was drinking water all day afterwards. I have noticed in the past that being poorly hydrated can prevent me from feeling sleepy. Then again, I should have just turned off the lights and the TV and gone to sleep.<br />
<br />
Anyway, after dilly-dallying a bit (i.e. folding and putting away t-shirts and other clean clothes that I don't necessarily wear unless I'm working and, therefore, left draped over a chair for the last six months because most of my daily clothing is either tech fabric gym/running gear, or a pair of lounge-around-my-room-boxers) I braved the heat of the afternoon to finally get in that two miles I should have done Tuesday evening after it had cooled off considerably.<br />
<br />
This time I kept my running kit to a minimum: short running shorts (<i><u>not</u></i> the track shorts), my white 2012 Bay to Breakers tech Tee with the ugly pink gorilla (at least it is <i>very</i> light-weight and breezy), running belt, and <a href="http://www.rei.com/product/796782/rei-sahara-cadet-cape-hat">REI sun-cap</a> (in Wombat) [it's not really a running hat, but it worked just fine].<br />
<br />
Today's run included deliberate efforts to alternate running and walking every (0.25)mi. And since it felt so hot out today, i.e. essentially no breeze at all, I ended up having to hydrate every at every interval, too; so glad I did.<br />
<br />
Now I gotta' work on cleaning up my desk, stretch out some more, and using my foam-roller so I can try and do another run, or maybe bike, this evening; and also so I'll be much less sore when I go to the gym tomorrow.<br />
<br />
<span style="font-size: small;"><b>Other News:</b> Damn! it's hot out.<b><br /></b></span><br />
<span style="font-size: small;"><i>-Lancer!!</i></span>Lancer!!http://www.blogger.com/profile/15128248230667797197noreply@blogger.com0tag:blogger.com,1999:blog-8787180999454748190.post-86992926231700257482012-07-03T16:07:00.000-07:002012-07-10T22:03:49.550-07:00(Not so) Easy Run in the Sun<b><i>2012-07-03</i></b><br />
Today's plan, Okay, <i>yesterday's</i> training plan, called for a three (3) mile <i>Easy Run</i>.<br />
<br />
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<b>DC Bike Path:</b> <u>1/2 Marathon Training</u>, <i>Easy Run</i>. Dist: (5.52)mi. Pace-avg: (18:21). Speed-avg: (3.3)mph. Speed-max: (5.8)mph. HR-avg: (149)bpm. Burned: (592) Calories.</div>
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<span style="font-size: small;"><b>Plan:</b> Run (3.0)mi. @ an (18:16) pace for a total time of (54:48)min.</span><br />
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<span style="font-size: small;"><i><b>Actual:</b></i></span><span style="font-size: small;"> Run/walk (3.0)mi. @ an avg. (18:21),
bracketed by a (1.0)mi. warm-up jog, and a (1.53)mi. cool-down walk<b>.</b></span></div>
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<span style="font-size: small;"><b>Fuel: </b></span><span style="font-size: small;"><i>Pre-run: </i>2x packets oatmeal (Maple & Brown Sugar), 1x cup coffee<i>;
Mid-run:</i> noting (water)<i>; Post-run:</i> 1x glass Gatorade (Orange), late lunch<b>.</b></span></div>
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<b>Starting temp:</b> (80) deg.F<b>.</b></div>
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<b>Current temp:</b> (86) deg.F<span style="font-size: small;"><b>.</b></span></div>
<span style="font-size: small;"><b>Splits:</b> (15:25), (18:54), (21:24)</span><br />
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I haven't gone running in a while, and had intended to go running early this morning, but after waking up at 0700 hrs., I felt like I needed a bit more rest: I spent Monday doing a CrossFit workout at the gym with my trainer in the morning, then went back in the evening for an energetic self-defense training session for an hour (different trainer); I was mighty pooped by the end of the day.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRjMUiou_lHbmIlUSkmBv2mVPgzbYd5Rp7iB3xcc60Sjryr-3GoLJ1ZyXjz0NXw5xOhVbiN00U31TWt1N4_87HiNMkhFXQFR3oEPR4wH7nZF9m2B4JK5cwO5NxNCLBCWZURSq9v3TyGw8/s1600/IMG_20120703_144322.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRjMUiou_lHbmIlUSkmBv2mVPgzbYd5Rp7iB3xcc60Sjryr-3GoLJ1ZyXjz0NXw5xOhVbiN00U31TWt1N4_87HiNMkhFXQFR3oEPR4wH7nZF9m2B4JK5cwO5NxNCLBCWZURSq9v3TyGw8/s320/IMG_20120703_144322.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i><b>Bright sunny day in the park.</b></i></td></tr>
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I hit the road at about 1330 hrs. and started with a jog to warm-up. Since I was wearing my compression gear, partly to act as a sunscreen, I was pretty warm already. I also left my running belt and water bottle at home to minimize the amount of stuff I was carrying; kind of a mistake all-around. I definitely should have skipped the compression gear and just slathered on sunscreen for better all around comfort. There were still plenty of people in the park: on foot, on bikes, and playing Frisbee golf. I never really knew Frisbee golf was so popular, but ever since I started running last year, I have seen plenty of people in the park playing it.<br />
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The further I got into the park the warmer I got. I ended up alternating walking and running quite often, and irregularly. I made sure to use the drinking fountains at every opportunity, and that saved me. On the return leg, since I was so warm and fearing sun-burn on my ears and neck, I lifted my running t-shirt up onto my head and let it drape down my neck and back, and secured it in place with my running hat.<br />
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<tr><td class="tr-caption" style="text-align: center;"><i><b>Improvised sun-screen for my neck and ears.</b></i></td></tr>
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<span style="font-size: small;">At least I survived today's run in the park, and will be working more regular running sessions back into my training.</span><br />
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<span style="font-size: small;"><b>Other News:</b> Self-defense class is still totally awesome!</span><br />
<span style="font-size: small;"><i>-Lancer!!</i></span>Lancer!!http://www.blogger.com/profile/15128248230667797197noreply@blogger.com0tag:blogger.com,1999:blog-8787180999454748190.post-21382154578475064002012-07-03T15:23:00.002-07:002012-07-04T17:30:57.941-07:00Vomit Threshold Revisited<b><i>2012-07-02</i></b><br />
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Today's plan is for a CrossFit session with my trainer at the gym. I woke up on-time, blended a whey protein shake with non-fat milk, bananas, strawberries and honey, then got dressed in my compression gear as a base, with running shorts and t-shirt on top. I rode (3.44)mi. to the gym in (20)min., and rode (3.78)mi. back home in (23)min. after my workout.<br />
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My CrossFit workout went like this:<br />
<u><b>Warm-up Stretching </b></u><br />
Arm Rotations, Leg Swings, Russian Baby-makers (aka Boot-strappers), Circoia(sp?) [Greek? walking side-scissor hip rotations], (Superman) Bounding, High Knees (fwd/reverse), Butt-kickers (fwd/reverse)<br />
And we finished off with Frog Leaps. I still gotta' work on these: My form is a bit off, apparently. I'm not getting enough forward lean and extension so my hips aren't opening up quite enough (I think). I'll have to take pictures or video my workout so I can see what I am, or am not, doing.<br />
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Next we moved upstairs to work on Tabata drills, in this case (6) rounds of (20)sec. active, (10)sec. rest.<br />
<u><b>Tabata</b></u><u><b> Drills: </b></u><br />
<i>Jump Pull-ups:</i> Front Grip: 16, 12, 13, 18<br />
<i>Jump Pull-ups:</i> Reverse Grip: 11, 9<br />
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Those jumping pull-ups really worked my arms, shoulders and upper chest, and I really felt it during the push-ups. <i>*whew*</i><br />
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<u><b>Tabata Drills:</b></u><br />
<i>Push-ups:</i> 10, 7, 7, 6, 7, 7 (knee push-ups)<br />
<i>Sit-ups:</i> 9, 10, 11, 10, 10, 15<br />
<i>Air Squats: canceled due to nausea</i><br />
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And that's where I rediscovered my vomit threshold: Right <i>-at-</i>, but not over. :-)<br />
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<i><b>-Lancer!!</b></i>Lancer!!http://www.blogger.com/profile/15128248230667797197noreply@blogger.com0tag:blogger.com,1999:blog-8787180999454748190.post-83812337175177500492012-06-21T22:47:00.001-07:002012-06-21T22:47:16.317-07:00Fajita Thursday!Tonight I made Chicken Fajitas. I haven't made them in a while, and was really craving them.<br />
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<tr><td class="tr-caption" style="text-align: center;"><i><b>The (almost) end result.</b></i></td></tr>
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Here's how the prep and cook progressed.<br />
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<tr><td class="tr-caption" style="text-align: center;"><i><b>First, thaw out and cook the chicken.</b></i></td></tr>
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<tr><td class="tr-caption" style="text-align: center;"><i><b>Almost half-way there...</b></i></td></tr>
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<tr><td class="tr-caption" style="text-align: center;"><i><b>Looks done now.</b></i></td></tr>
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<tr><td class="tr-caption" style="text-align: center;"><i><b>Slicing up the peppers, red, green and yellow.</b></i></td></tr>
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<tr><td class="tr-caption" style="text-align: center;"><i><b>Sauté those veggies (peppers and sliced yellow onion)!</b></i></td></tr>
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<tr><td class="tr-caption" style="text-align: center;"><i><b>Slicing up the cooked chicken breast.</b></i></td></tr>
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<tr><td class="tr-caption" style="text-align: center;"><i><b>My secret weapon.</b></i></td></tr>
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<tr><td class="tr-caption" style="text-align: center;"><i><b>Chicken has been fajita-sized, spice-wise...</b></i></td></tr>
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<tr><td class="tr-caption" style="text-align: center;"><i><b>The veggies have joined the chicken.</b></i></td></tr>
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<tr><td class="tr-caption" style="text-align: center;"><i><b>Heating up the refried frijoles.</b></i></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3Fc1a2D4g4LCEfJASHefau-PWnQA3Y-W_PAKUpk-rZBmDOoNDCEwiJM3VFEGVAyVrO_6GwxC1V6zQ9hyW5ZcM2ZmgAa3DfuChgrT3pGF2jW-As29GjXMaly75lwoTovf2he6yhoS1vPg/s1600/IMG_2295.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="255" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3Fc1a2D4g4LCEfJASHefau-PWnQA3Y-W_PAKUpk-rZBmDOoNDCEwiJM3VFEGVAyVrO_6GwxC1V6zQ9hyW5ZcM2ZmgAa3DfuChgrT3pGF2jW-As29GjXMaly75lwoTovf2he6yhoS1vPg/s320/IMG_2295.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i><b>Wrap it in a tortilla, with a side of beans, cheese and taco sauce.</b></i></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBWbH4LleLSvTT_6trjSccwJVB_0nQXVtzXPQpwu3nemKPh_V_j0x7RqB1U2AsVjICW44apcpG2L-hgDI6XzaAc7J_Z2iAeygE5fXRLzTY458zH_QycslTTLX6Ei2lbSaRgHIy_kD7vAI/s1600/IMG_2296.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="214" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBWbH4LleLSvTT_6trjSccwJVB_0nQXVtzXPQpwu3nemKPh_V_j0x7RqB1U2AsVjICW44apcpG2L-hgDI6XzaAc7J_Z2iAeygE5fXRLzTY458zH_QycslTTLX6Ei2lbSaRgHIy_kD7vAI/s320/IMG_2296.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i><b>Profile view of the plate.</b></i></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhYrWvzqTJqSyPLi2KPsa90kvTJ8metuYwcqnvaaanZdgijJuYfxzDAqA3PKd_Q7csVnWvVCOn6EJQLXSGFBgOguzlX3KW2ZDpWbC14DxPpivIT2hHsWUb-fqZxuSy4t9JyqzbOq_qRSo/s1600/IMG_2298.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhYrWvzqTJqSyPLi2KPsa90kvTJ8metuYwcqnvaaanZdgijJuYfxzDAqA3PKd_Q7csVnWvVCOn6EJQLXSGFBgOguzlX3KW2ZDpWbC14DxPpivIT2hHsWUb-fqZxuSy4t9JyqzbOq_qRSo/s320/IMG_2298.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i><b>And conclude dinner with a nice green salad with croutons, black pepper, and thousand island dressing.</b></i></td></tr>
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Wow! That was good. I still have left-overs for tomorrow, even. Too bad I didn't have a dinner date for whom to cook, 'cuz she would have been totally impressed. :-)<br />
<br />
<br />
<i><b>-Lancer!!</b></i>Lancer!!http://www.blogger.com/profile/15128248230667797197noreply@blogger.com0tag:blogger.com,1999:blog-8787180999454748190.post-49180918701678624482012-06-18T23:54:00.002-07:002012-06-19T09:19:28.700-07:00Rockin' Monday!!<i><b>2012-06-18</b></i><br />
<br />
<u><b>CrossFit Endurance:</b></u><br />
Got up late after about (4) hours of sleep. Chugged a protein shake (blended w/ banana, blueberries and honey), slathered on some sunscreen, then got out the door to meet my trainer at a local high school track for our CrossFit session today. I was expecting the temps to be hotter already, but there was a nice breeze to help keep it cool.<br />
<br />
Warmed up running one (1) lap around the dirt track in (3:18)min. Then we did <i>(10) Push-ups</i>, <i>(15) Sit-ups (Butterfly legs)</i>, and <i>(20) Air Squats</i>, followed by a <i>(35) yd. sprint</i>, and <i>(35) yd. jog</i> back.<br />
<br />
Next up was exercises using a wooden dowel: <i>(10) Good Mornings</i>, <i>(15) Push Presses</i>, <i>(20) Overhead Squats</i>, followed by another <i>(35)yd. sprint</i>, then <i>(35) yd. jog</i> back. We followed this with another lap around the track completed in (3:04)min.<br />
<br />
Back to the playground: <i>Parallel Bars:</i> I had a hard time just keeping myself hoisted up on the bars, and couldn't "walk" myself down the bars. <i>Monkey Bars:</i> Again, I had a hard time on these. Just trying to hold myself up on the bars was a challenge. Trying to swing, or even just shift hands bar to bar, was a little too much. I cheated a little and did it on tip-toes, just because I was tall enough to manage it. :-) It still made my hands hurt.<br />
<br />
Back off the playground we did repeats of <i>High-Knees</i> and <i>Butt-Kickers</i> forward, and then in reverse for both. <strike>This was followed by another lap around the track in </strike>[Can't find another lap till the final 2 laps.] More running drills/sprints @ (40)yds., 3-4 repeats, then stretches, followed by <i>Shot-Put </i>exercises with a concrete cinder-block. Trying to keep the block balanced, step forward, and throw was a challenge; I haven't tried anything like it in a while, though we did do something similar with a medicine ball a few weeks back, I think.<br />
<br />
Almost done: Run two (2) laps around the track in (6:30)min. I checked my Garmin and it was almost right on at (6:30.37)min. I alternated running the straights and walking the curves.<br />
<br />
The last drills were:<br />
<i>Dumb-bell Push Presses:</i> (15) reps. @ (15)lbs. ea.;<br />
<i>Dumb-bell Biceps Curls:</i> (15) reps. alternating @ (15)lbs. ea. side.<br />
Done!<br />
<br />
<i><b>Duration:</b> (1:07)hrs.</i><br />
<br />
Drove home and had lunch: (2) slices combo pizza, big green salad w/ sliced Roma tomatoes, black pepper, croutons, and Thousand Island Dressing. This was followed by about (4) hours of intermittent napping so I'd have enough energy for...<br />
<br />
<u><b>Combatives!!</b></u><br />
Today was my second session in a self-defense class held at my local gym. The self-defense form is a variety of Combatives derived from methods taught by Col. Rex Applegate and Lt.Col. William Fairbairn. The methods emphasize the use of gross-motor skills over fine-motor skills, and concepts rather than techniques, which can be more adaptable in the moment.<br />
<br />
We started out with some "combat conditioning" to get the cardio started: <i>Push-ups</i>, <i>Hindu Squats</i> (on your toes, heels off the floor), <i>Elevators</i> (leg lifts, then thrust legs upwards, and back down, repeat):<br />
<i><b>Push-ups:</b></i> (24) on knees, kinda' sloppy;<br />
<i><b>Hindu Squats:</b></i> (50), and wowzers, my legs felt that;<br />
<i><b>Elevators: </b></i>(15) just barely eked out those. <i>*woof*</i><br />
<br />
Once we completed these exercises we moved onto cycling attacks: One person wears a padded glove and holds it out as a target to be struck. We had to get one hand behind the glove and use the opposite hand to strike multiple times at the padded surface, shuffling forward with each strike, then grabbing the glove with both hands and jerking the "target" towards and then past us. This was followed up by a refresher from the previous weeks defense and attack methods. Still looking forward to more in the future.<br />
<br />
<u><b>Strength Training:</b></u><br />
And that training was followed by a quick, solo one round circuit workout:<br />
<br />
<u><b>Hammer Strength Machines:</b></u><br />
<i>Iso-Front Military Press:</i> (8) reps @ (35)lbs. ea. side;<i><br /></i><br />
<i>Iso-Lateral High Row: </i>(12) reps. @ (45)lbs. ea. side;<i><br /></i><br />
<i>Iso-Pulldown:</i> (15) reps. @ (45)lbs. ea. side;<br />
<i>Iso-Row:</i> (10) reps. @ (45)lbs. ea. side, horizontal grip;<br />
(10) reps. @ (45)lbs. ea. side, vertical grip.<br />
<br />
<u><b>LifeFitness Machines:</b></u><br />
<i>Leg Extension:</i> (10) reps. @ (130)lbs.<br />
<i>Seated Leg Curl:</i> (12) reps. @ (130)lbs.<br />
<br />
Drove back home, fed the cat, then had dinner: three (3) slices cold combo pizza, big green salad w/ sliced Roma tomatoes, croutons, black pepper, and Thousand Island Dressing.<br />
<br />
<i><b>-Lancer!! </b></i>Lancer!!http://www.blogger.com/profile/15128248230667797197noreply@blogger.com0tag:blogger.com,1999:blog-8787180999454748190.post-10152144235777308292012-06-03T23:55:00.002-07:002012-06-04T04:49:03.052-07:00Sunday Long RunToday's plan calls for a ten (10) mi. <i><b>Long Run</b></i>. <br />
<br />
<div style="color: blue;">
<b>DC Bike Path:</b> <u>1/2 Marathon Training</u>, 10mi. <i>Long Run</i>. Dist: (10.50)mi. Pace-avg: (17:37). Speed-avg: (3.4)mph. Speed-max: (5.3)mph. HR-avg: (142)bpm. Burned: (1110) Calories.</div>
<br />
<b>Plan:</b> Run (10)mi. @ an (18:38) pace for a total time of (3:06:25)hrs.<br />
<i><b>Actual:</b></i> Run/walk (9.16)mi. @ a (17:38) avg. pace for a total time of (2:41:39.36)hrs. , bracketed by a (1.0)mi. warm-up walk, and a (0.35)mi. cool-down walk.<br />
<b>Fuel:</b> <i>Pre-run:</i> Shot Bloks (Orange); <i>Mid-run:</i> Sport Beans (Grape); Post-run: (1x) glass Chocolate Milk, Spaghetti, Fruit Salad w/ plain Greek yogurt.<br />
<b><br /></b><br />
Pre-run weight: (204.6)lbs.<br />
Post-run weight: (202.4)lbs.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5y-VKT9fDxb7tfwmmlmLXzHCIwihmzo9r_vrSpnEmE1BHujgcYsyI46l91jzrMfK_Y_fsAYPbtu2y1i5pubaFlv1jtNew38fI7Rz1b7dJs4r6YliD2URrHzgi0lYpo9uBXDBwmDGc5ic/s1600/IMG_20120603_194303.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5y-VKT9fDxb7tfwmmlmLXzHCIwihmzo9r_vrSpnEmE1BHujgcYsyI46l91jzrMfK_Y_fsAYPbtu2y1i5pubaFlv1jtNew38fI7Rz1b7dJs4r6YliD2URrHzgi0lYpo9uBXDBwmDGc5ic/s320/IMG_20120603_194303.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i><b>Looks like someone started a fire in the park overnight.</b></i></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghczsRrLYbEb42BXSm1aAJT5qzKox-An4Nt1gLBJk5VidsxhgZRnA_f6Jta8CLvoK2tB5DQXSikKEj1TfZ_i0h-3dIxABdzImo6HcR-w-J4-AtK8TgZwM5duYCLKfFfH8f7jCxjgOBavA/s1600/IMG_20120603_194444.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="219" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghczsRrLYbEb42BXSm1aAJT5qzKox-An4Nt1gLBJk5VidsxhgZRnA_f6Jta8CLvoK2tB5DQXSikKEj1TfZ_i0h-3dIxABdzImo6HcR-w-J4-AtK8TgZwM5duYCLKfFfH8f7jCxjgOBavA/s320/IMG_20120603_194444.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i><b>One of the fire support trucks leaving the park.</b></i></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYlw_TIbrTbceEDHxsR0Q1vlfrmyLjkNi_kpu_eXNdzqpfZDzwV3p7oY-ma02Ws02a0v5i0CBFgN88ZgUwSWWIaND16yaKcIHDkjnnTHRAFoVOkc6TFfw1W5nHEb4TM4bz3OACIa9mJek/s1600/IMG_20120603_202330.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYlw_TIbrTbceEDHxsR0Q1vlfrmyLjkNi_kpu_eXNdzqpfZDzwV3p7oY-ma02Ws02a0v5i0CBFgN88ZgUwSWWIaND16yaKcIHDkjnnTHRAFoVOkc6TFfw1W5nHEb4TM4bz3OACIa9mJek/s320/IMG_20120603_202330.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i><b>Moon rise.</b></i></td></tr>
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<i><br />-Lancer!!</i>Lancer!!http://www.blogger.com/profile/15128248230667797197noreply@blogger.com0tag:blogger.com,1999:blog-8787180999454748190.post-53284688747621361512012-05-08T23:26:00.000-07:002012-06-18T23:55:37.837-07:00CrossFit Update<u><i><b>Wednesday, 2012-05-02</b></i></u><b> Session #8</b><br />
Having trouble remembering this workout (1) week later, but it was hard enough to keep me gasping for air.<br />
<i><b>Duration:</b></i> (1)hr., (11)min. Avg. HR: (145)bpm, Max HR: (172)bpm. Burned: (235) Calories (estimated).<br />
<br />
<u><i><b>Friday, 2012-05-04</b></i><b></b></u><b> Session #9</b><br />
We started out running over to the nearby church and practiced running in their parking lot.<br />
<b>CrossFit Running:</b> Bounding, Sprints, Backpedaling, Supine to Knees to Sprints, Push-ups off the vehicle barrier.<br />
<b>Strength Training:</b> Crunches on an exercise ball (65cm), Squat-Jumps w/ Medicine Ball Pushes, Planks (Forearms and Toes).<br />
<br />
<u><i><b>Tuesday, 2012-05-08</b></i></u><b> Session #10</b><br />
Today I brought a notebook to log at least some of my CrossFit, and solo workout.<br />
<i><b>Breakfast:</b></i> (1x) Raisin Bran muffin, (1x) cup coffee w/ milk and sugar.<br />
<br />
<b>Cycle</b> (3.56)mi. to MCR in (20:55.93)min.<br />
<u><b>CrossFit:</b></u> Duration: (56:36)min. Avg. HR: (148)bpm. Max HR: (182)bpm. Burned: (183) Calories.<br />
Stretching legs and arms. Practice using foam roller on calves, hamstrings, quads, and inner thighs. My trainer emphasized that I need to use the roller for at least (2) continuous minutes for it to have a noticeable effect.<br />
<br />
<b>Wall Pushes</b> (running in place with hands on the wall) emphasizing open hips and lifting those feet: (12)min. total.<br />
<b>Bench Presses</b> (w/ straight bar on weight bench): 4x sets of diff reps.: 12, 10, 8, 10.<br />
<b>Squats</b> (using squat rack): 3x (12) reps. same weight<br />
<br />
<u><b>Solo Workout:</b></u><br />
<b>Cybex Ab Crunch:</b> 10x reps. @ (90)lbs.; 10x reps. @ (110)lbs.; 3x reps. @ (120)lbs. w/ lap-belt.<br />
<b>Cybex Back Extension:</b> 10x reps. @ (100)lbs.; 10x reps. @ (110)lbs. w/ lap-belt.<br />
<br />
<b>Air Rows (seated):</b> 20x reps., 10x reps., 10x reps.<br />
<b>Supine Straight-Leg Lifts:</b> 10x reps.<br />
<b>Supine Lower Ab Curls (Legs Vertical):</b> 3x (10) reps.<br />
<b>Plank (Forearms and Toes):</b> 1x (60)sec.<br />
<b>Jump Rope:</b> (44) jumps continuous; HR: (172) bpm.<br />
<br />
After all that, I was shaking a little. So I drank more water, consumed (1x) PowerBar Gel (Strawberry-Banana), and then drank more water.<br />
<br />
<b>Cycle</b> from MCR to World of Wheels, then to On The Run, then home. Dist: (10.85)mi. in (1:10:46.47)hrs.<br />
<br />
<b>Burned:</b> (1071) Calories with the above activities.<br />
<br />
<b><i>Lunch:</i></b> (1x) glass Gatorade (Orange, from powdered); (1x) small bowl of steamed white rice w/ left over Trader Joe's Sweet'n'Sour Chicken; (1x) sandwich (Turkey, Turkey bacon, Pepperjack cheese, tomatoes on toasted wheat bread).<br />
<br />
Once I got showered and cleaned up, I got into my compression tights and top, got my legs elevated, and tried to talk myself into going to the track for a workout with the Shadow Chase Running Group; I did not succeed. I think I already had too much fun for one day, and needed to save some for tomorrow. *oof!*<br />
<br />
<i>-Lancer!!</i>Lancer!!http://www.blogger.com/profile/15128248230667797197noreply@blogger.com0