RACE 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...

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Something's wrong, Call 9-1-1

Thursday, 28.Novermber.2013

Had to go to the hospital for Emergency Heart Surgery: Aortic Dissection

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RACE REPORT: 2013 Inaugural Berkeley Half-Marathon, 10-Mile & 10K

Sunday, 24.November.2013

Ran in the inaugural Berkeley Half-Marathon, 10-Mile & 10K Race

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Motorcycle Mine!!

Friday, 15.November.2013

Brought home my new-to-me motorcycle today. So happy!  :-)

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RACE REPORT: 2013 Riverbank Cheese & Wine Run 5K/10K

Saturday, 12.October.2013

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RACE REPORT: 2013 Modesto Peace Officer Memorial Half-Marathon & 5K

Sunday, 22.September.2013

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RACE REPORT: 5th Annual VIPS 5K/10K Run/walk

Saturday, August 17, 2013

Today I finished my third 10K!  I ran in the 5th Annual VIPS Keep Moving Forward 5K/10K Run and Walk.

Riverbank: 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.

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.

My race shirt from the 408K Run to the Row from 2012. Light and airy, just right for this morning's race.

I observed some split-paces in my post-run data, too:

Mile 1: 11:44
Mile 2: 13:06
Mile 3: 13:04
Mile 4: 12:55
Mile 5: 13:15
Mile 6: 13:17
Mile 0.2: 11:30

The race t-shirt, part of the swag.

And comparing my stats from all three (3) years:

2011: (1:32:55)-hrs., 14:50/mi. pace, 19th in A.G. (Male, 40-49), 97th O.A. (99 runners)
2012: (1:32:22)-hrs., 14:46/mi. pace, 6th in A.G. (Male, 40-49), 55th O.A. (66 runners)
2013: (1:20:09)-hrs., 12:50/mi. pace, 15th in A.G. (Male, 40-49), 68th O.A. (85 runners)

Raffle prize. Woo-HOO!!

Here is a link to my blog entry for the 2011 VIPS 10K. 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 did 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.

2013 Race Count: (1) completed.

My training plan continues. Onward and upward to the 2013 2nd Annual Peace Officer Memorial Run Half-Marathon, 5K and Kids Fun Run (Race Expo and Safety Fair)!

-Lancer!!

A Quick Update

2013-08-01, Thursday

Time for a quick update before work. I registered for the 5th Annual VIPS Keep Moving Forward 5K/10K in Riverbank, CA. And I registered for the 2nd Annual Peace Officer Memorial Foot Pursuit Half-Marathon, 5K and 1-Mile Fun Run 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.

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.

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.

And this afternoon I ran a (2.00)-mile Easy Run that is actually on my calendar for today.

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.

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.  :-)

I'll tidy this up, and add some more later tonight.

Happy Swiss Independence Day!!

-Lancer!!

American Graffiti Night - Afternoon Run and Gym Workout!

2013-06-07, Friday

Today's plan calls for an Easy  Run, a gym workout at my new add-on gym, PF, and then another Easy Run back home. 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 wore this with longer shorts, minus the race bib and reflector vest.

Ran/walked: (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.

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.

Strength Training:
Squat-Clean-Press: (4) sets: (10) reps. @ (15)-lbs.; (10) resp. @ (17.5)-lbs.; (10) reps. @ (20)-lbs.; (10) reps. @ (25)-lbs.
Hanging Leg Raise (Elbows): (3) sets: (20) reps., (15) reps., (10) reps.
Back Squat (Smith Machine): (5) sets: (10) reps. @ (45)-lbs.; (10) reps. @ (85)-lbs.; (10) reps. @ (95)-lbs.; (9) reps. @ (105)-lbs.; (5) reps. @ (115)-lbs. ( I think I could have eked out a couple more on my last set, but didn't want to risk it just yet.)
A link demonstrating the correct use of the Smith Machine can be found here. 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.

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.
Note: 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.

Ran/walked: (2.70)-mi. in (43:12.55)min. after my gym session to get back home.


Plan: Run/walk to the gym, workout, run/walk back home.
Actual:Run/walk (2.70)-mi to the gym, workout/loiter/tanning-bed/loiter for almost (2)-hrs., run/walk (2.70)-mi. back home.
Fuel: Pre-run: Banana Chocolate Almond Milk (Unsweetened) Protein Shake; Mid-run: (at the gym): 2x Gatorade - Thirst Quencher - Orange Flavor 20 oz; Post-run: Chocolate Almond Milk Banana Protein Shake. More water.


Good News: Today's effort today did not cripple, or kill, me!  :-)

-Lancer!!

Another Monday Night at the Gym

2013-06-03, Monday

Today's plan calls for a Self-Defense/Combatives session, followed by a solo workout.

Self-Defense: Tonight we practised more drills: block, deflect, trap, counter-punch; repeat.

After class I got in a much needed weight training session for (70) mins.:

Solo Workout:
Inverted Pull-up: (10) reps. @ BW front-grip, and (10) reps. reverse (curl) grip.
Front Squat: (10) reps. @ BW with wooden dowel; (10) reps. @ (45) lbs. straight-bar; (10) reps. @ (65) lbs.
Overhead Squat: (10) reps. @ BW with wooden dowel. (Still having trouble co-ordinating this movement correctly; too wobbly.)
Back Squat: (10) reps @ (45) lb. straight-bar; (10) reps. @ (65) lbs.; (10) reps. @ (85) lbs.; (3) reps. @ (105) lbs.
Farmer's Carry: 2x (45) lb. weight plate, (1) in each hand, for (206) steps.
Push-Ups (Knees): (10) reps.
Upright Barbell Row: (10) reps. @ (45) lbs.; (9) reps. @ (65) lbs.
Hanging Leg Raise (Elbows): (3) sets @ (10) reps. each.
Bench Press: (20) reps. @ (45) lbs. wide grip; (15) reps. @ (45) lbs. wider than shoulder width grip; (10) reps. @ (45) lbs. shoulder width grip.

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.

Other News:

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.

-Lancer!!

Monday Night at the Gym

2013-05-13, Monday,

Today's plan is to attend the Monday night Self-Defense class at my gym. Done!

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 really getting the hang of it, and flowing pretty well. It looked a lot like this video from YouTube:




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.

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.

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.

Now, it's way past my bed-time.

Other News:
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*

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.


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.

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 was his first wedding, so I had 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.]

Anyway, here's to a bright and happy future for my brother J.-, his wife and soon-to-be-born son.

Cheers!


-Lancer!!

A Good Day to Run!

2013-02-01, Friday

Today's plan calls for an Easy Run. 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.

Friday night easy run. *aaahh*

Plan: Run.
Actual: Run/walk (4.05)mi., with a cool-down walk during the last half-mile.
Fuel: Pre-run: Gatorade and water; Mid-run: n/a; Post-run: Dinner!!

Splits: (12:39); (13:10); (16:06); (14:04); last (0.05)mi.: (16:27).  

Other News: 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*

The client has been getting a lot of positive feed-back about the security presence at the facilities we cover locally, and the client's Security Director has been very 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.


-Lancer!!

Saturday Morning Training Group Run

2012-10-20, Saturday

Today's plan calls for an Easy Run.

DC Bike Path: Marathon Training, Long(-ish) Run. 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.

Plan: Run/walk for (40)min.
Actual: 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.
Fuel: Pre-run: Oats & Honey Granola Bar, Bowl of Granola w/ raisins and non-fat milk; Mid-run: (water); Post-run: 1x banana, 1x peach, lunch later.

Splits: (Training Run/Walk): 13:47, 15:03, 14:07, 14:47.

Other News: 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. :-)

-Lancer!!

Track Workout with the 2013 Modesto Marathon (Adult) Training Group

2012-09-25 Tuesday
Track Workout with the 2013 Modesto Marathon (Adult) Training Group

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*

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.]

MJC East Campus track. 2012-08-28

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.

Drink some water, then peddle back home (3.33)mi. in (21:20)min. via a slightly different path.

Good workout!!

Minutes of exercise: (83) min., approx.
Calories burned: (687) Calories, approx.


2013 Modesto Marathon Training Group
On 08.September.2008 I signed up for the 2013 Modesto Marathon Adult Training Group. 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 ShadowChase Running Club membership, and get the training group hat and bright green training shirt (long-sleeve, since winter weather is coming).

First Group Run
2012-09-22 Saturday
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 On The Run brought (for those of us that were interested).

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...

Looking forward to more group training runs (and solo runs) over the coming months. :-)

-Lancer!!

Monday Madness, with a side of catch-up

So...it's been I while since I posted an update...

2012-09-24, Monday
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. :-/

A nice day for a run in the park.

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. Woo-HOO!

Warm-up exercises:
Crunches: (40) reps. 3x;
Planks: (30)sec. 3x;
Half-squats: (30) reps @ (60)sec.; (16) reps. @ (30)sec. 2x; (20) reps. @ (30)sec.
Push-ups: (11) reps. 2x

After class I took a break, ate some HoneyStinger Chews, then proceeded to a solo workout.

Solo CrossFit(-ish) Workout

Jump Rope: (180) jumps in about (5)min., with breaks.
Kettlebell Swings: (26)lb. KB: (20)reps., (15)reps., (20)reps.
Seated Calf Raise: (50)lbs. @ (20)reps. 3x.

My first Kettlebell, (26)lbs.

 

CrossFit Tuesday w/ RJ

2012-08-21 Tuesday

Warm-up: High Knees, Butt-Kickers

Bear Crawl: fwd/rev.

Crab Walk: fwd/rev.

Burpees: (7)x

Jumping Jacks: (30)x

Wall-Sits: 1x @ (30)sec.; 1x @ (40)sec.; 1x @ (30)sec.

Hammer ISO-Row: (10)x @ (55)lbs. (vertical grop), 3x sets; (5)x @ (55)lbs. (vertical grip), 1x set.

Hammer ISO-Pulldown: (35)lbs. ea. side: (10) reps., 3x

Hammer ISO-Front Military Press: (25)lbs. ea. side: (10)reps., 2x

Pull-up Bar (Supported): Hold (15)sec., (20)sec.

Overhead Squat: (20)lbs. @ (10)reps., 2x

Fran WOD: Thruster: (15)lbs., 21-15-9; Jump Pull-ups: 21-15-9; Time: (6:14)min. not including water and breather breaks.

2012-08-20 Monday

Post Combatives Solo Workout

Jump Rope: (50) jumps, non-consecutive

Wall Push-ups: (15) reps, 2x

Shoulder-Arm Warm-ups.

Planks (Straight Arm): (45)sec., 3x

Leg Raises (30-deg.): (15) reps., 3x

Straight-Arm Weight Hold (semi-squat): (10)sec., 4x, (3)lb. weight

Bench Press: (10)kg., (50) reps. quick.

Triceps Curl (bench, flat): (10)kg. @ (10) reps., 3x

Wall-Ball: (10)lbs. ball @ (10)reps.

Seated Calf Raise: (50)lbs. @ (15)reps., 3x

Standing Calf Raise (BW [bodyweight]): (10) reps. each leg

Bench Press: (45)lb. bar: (15)reps., 3x

2012-08-16 Thursday

Solo Workout

Fit In (30) Circuit Room: (3) laps in (36:08)min.

KB swings: (26)lbs @ (15)reps. 1x

CrossFit Tuesday
2012-08-14 Tuesday

Personal Vendetta Warm-up (I forget the details). Then on to:
Bench Press: 10x @ (45)lbs.; 15x @ (65)lbs.; 3x @ (90)lbs.; 3x @ (95)lbs. (A new PR!!)
Back Squat: 5x @ (95)lbs.; 5x @ (105)lbs.; 5x @ (135)lbs.; 1x @ (155)lbs.; 3x @ (145)lbs.
GHD Back Extension: (10) reps.
GHD Sit-ups: (20) reps.

(GHD: Glute-Hamstring Developer)



CrossFit Thursday OOF!
2012-08-09 Thursday

Tonight's workout was a real sweat-astic event, as usual.

Jump Rope: (30) jump, 3x
Plank: (15-30) sec., 3x

Practice hand-speed: 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. :-)

Jerk Splits: Practice w/o the bar first, then with a wooden dowl.
Jerk Splits: (20)lbs. @ 6x; (30)lbs. @ 6x; (40)lbs. @ 6x; (50)lbs. @ 4x.
Kettlebell Swings: (55)lbs. @ 6x, 6x, 10x.
Wall Balls: Medicine Ball (20)lbs.: 6x, 10x, 10x.


-Lancer!!

CrossFit Badass; Easy Run

2012-08-03, Friday
Today's plan calls for an Easy Run. Wait. That was actually yesterday's plan. Oh, well.

DC Bike Path: 1/2 Marathon Training, Easy Run. 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.


Plan: Run (3.0)mi. @ an avg. pace of (17:58) for a total time of (53:55)min.
Actual: 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.
Fuel: Pre-run: 1x glass Gatorade (Orange); Mid-run: (water); Post-run: Dinner! Some new experiment in turkey-veggie burgers.

Splits: (13:51); (15:29); (15:55); last (0.11)mi. (15:41).

Other News: 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. :-)

Next up: We worked on Dead Lifts. Now, the last time we did Dead Lifts was w-a-a-a-y back in June.
From my Notebook:
June 6th: Dead Lift: 2x reps @ (105)lbs.; 8x reps. @ (85)lbs.; 9x reps. @ (85)lbs.; 7x reps. @(95)lbs.

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 really 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.

Now, fast forward two (2) months and I was able to knock out some good weight with multiple reps:
Aug. 3rd: Dead Lift: 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.; 3 reps. @(180)lbs.(!!!)

You know, I didn't really think I had it in me, but it turns out I totally did!!
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.

UPDATE: 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.

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).

-Lancer!!

Tuesday Moonlight Easy Run

2012-07-31 Tuesday

Today's plan calls for an Easy Run.

DC Bike Path: 1/2 Marathon Training, Easy Run. Dist: (3.11)mi. Pace-avg: (14:38). Speed-avg: (4.1)mph. Speed-max: (5.7)mph. Burned: (327) Calories. HR-avg: (159).

Plan: Run (3.0)mi. @ an avg. (17:58) pace for a total time of (53:55)min.
Actual: Run/walk (3.11)mi. @ an avg. (14:58) pace for a total of (45:23.39)min. followed by a cool-down walk.
Fuel: Pre-run: Honey Stinger Chews (Orange Blossom); Mid-run: (water); Post-run: dinner!

Just imagine it's night, with a near full-moon shining bright...

Splits: (14:18), (14:36), (15:19), (11:55) for the last (.011)mi.

Other News: CrossFit training is still going well. On June 30th I was able to execute several sets of Shoulder Presses @ (55)lbs. [From my notebook]:
10 reps.@(45)lbs.; 7 reps. @(45)lbs. 5 reps. @(45)lbs.; 5 reps. @(55)lbs.; 5 reps. @(55)lbs.

Today I was able to max out at (65)lbs. on the Shoulder Press [From my notebook]:
1 rep @(65)lbs.; 5 reps. @(55)lbs.; 5 reps. @(50)lbs.; 5 reps. @(50)lbs.
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.

Back on June 30th I was able to Back Squat (95)lbs. several times [From my notebook]:
8 reps. @(95)lbs.; 10 reps. @(95)lbs.; 10 reps. @(95)lbs.; 10 reps. @(95)lbs.

On July 28th I was able to PR @ (135)lbs. [From my notebook]:
 5 reps. @ (95)lbs.; 5 reps. @(115)lbs.; 3 reps. @(125)lbs.; 5 reps. @(125)lbs.; 5 reps. @(135)lbs.

Jump-rope work has improved a good bit: 
May 8th: (44) continuous jumps in a row, double-bounce between rope revolutions. HR pegged @ (172)bpm.
June 30th: (82) continuous, break/trip on rope, then on to (100). Still double-bounce between revolutions.
July 31st: (10) jumps, rest, (27) jumps, rest, (40) continuous jumps w/ single bounce between revolutions.

For me, that's really 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 exhale on landing, and inhale on lift-off. 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 Double-Unders, i.e. executing two revolutions of the rope between jumps. Still looks a little tricky, but I am getting there.


-Lancer!!

CrossFit Parking Lot Workout

2012-07-05, Thursday

Today's plan calls for more CrossFit!!

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.

And since the goal of my CrossFit training is to help improve my running form and speed, we worked on:
Agility Ladder
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 High Knees and Butt-Kickers alternating at every cone that my trainer set out, which made up four or five zones. Then we worked on a Zig Zag Ladder 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) Burpees for those missteps.

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!!

Now I just gotta' keep up that effort, and work on sustaining it over longer periods.
 
Fuel: Pre-workout: 3-egg omelet w/ cheese and taco sauce, 1-pkt. Apple-Cinnamon Oatmeal; Mid-workout: water; Post-run: 1x glass Gatorade (Orange), 1x glass water.

-Lancer!!

Hot Diggity Easy Run in the Sun

2012-07-04

Today's plan calls for a Speedwork Run, 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.

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.

Plan: Run (2.0)mi. @ an (18:16) pace for a total time of (36:32)min.
Actual: 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.
Fuel: Pre-run: bowl of mixed fruit w/ plain yogurt; Mid-run: water; Post-run: (1x) glass Gatorade (Orange), and a late lunch of: reheated turkey spaghetti w/ black pepper and Parmesan cheese, green salad with cherry tomatoes, black pepper and red-wine vinegar dressing.

Splits: 16:27, 17:16

Starting Temperature: ~(86)deg.F.

Ending Temperature: Oh! My! God! [This is a guesstimate, but as of 1742 hrs. I'm reading (95)F outside.]

Today's mantra: Run to the shade! Run to the shade!

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.

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.

This time I kept my running kit to a minimum: short running shorts (not the track shorts), my white 2012 Bay to Breakers tech Tee with the ugly pink gorilla (at least it is very light-weight and breezy), running belt, and REI sun-cap (in Wombat) [it's not really a running hat, but it worked just fine].

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.

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.

Other News: Damn! it's hot out.

-Lancer!!

(Not so) Easy Run in the Sun

2012-07-03
Today's plan, Okay, yesterday's training plan, called for a three (3) mile Easy Run.

DC Bike Path: 1/2 Marathon Training, Easy Run. 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.

Plan: Run (3.0)mi. @ an (18:16) pace for a total time of (54:48)min.

Actual: 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.

Fuel: Pre-run: 2x packets oatmeal (Maple & Brown Sugar), 1x cup coffee; Mid-run: noting (water); Post-run: 1x glass Gatorade (Orange), late lunch.

Starting temp: (80) deg.F.

Current temp: (86) deg.F.

Splits: (15:25), (18:54), (21:24)

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.

Bright sunny day in the park.

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.

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.

Improvised sun-screen for my neck and ears.

At least I survived today's run in the park, and will be working more regular running sessions back into my training.

Other News: Self-defense class is still totally awesome!
-Lancer!!