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 Easy Run Tuesday

Today's Easy Run:

DC Bike Path: 1/2 Marathon Training, Easy Run. Dist. (5.60)mi. Pace-avg: (16:46)min./mi. Speed-avg: (3.6)mph. Speed-max: (6.0)mph. Burned: (640) Calories.

Plan: (3) mi. @ (17:44) for a total time of (53:14).
Actual: (3) mi. @ (16:12) for a total time of (48:37.28). Plus (1) mi. on either side to warm-up and cool-down.

My Garmin did not want to power up this morning when I was attempting to upload today's training "course." Fortunately, Google led me to the Garmin Forums and a quick fix: Hold down the "Mode" and "Lap/Reset" buttons for five (5) seconds, then release; then press the "Power" button. Bingo! It powered up and I was back in business.

Today's Weight: (203.0) lbs.

Other News: Attended a job fair today that reminded me my resume needs more polishing and tuning for the attention-span challenged. But on the up-side there are more companies hiring than I really expected, even if most of them are outside my skill and experience set.

-Lancer!!

Gone hikin'

2011-07-18 1700 hrs.

My brother is down for a couple of days, so we drove to Pinecrest Lake to hike around it.

Pinecrest Lake: Hiking. Dist. (2.92)mi. Pace-avg: (25:50)min./mi. Speed-avg: (2.3)mph. Speed-max: (4.8)mph. Burned: (373) Calories. Kinda' disappointing, Calorie-burn-wise.

The last time we hiked around the lake was 2008, or 2009, and I tell ya', it was a whole lot more strenuous then. Back then, I was sweating heavily, very heavily; I weighed about (235) lbs., or so, and was still a smoker. But obviously, I was too winded to actually do anything stupid like smoke while hiking. I was too busy trying to breathe!

Today's fun-fest was sunny, and a bit cool and windy. Starting out in the parking lot, hiking to the damn, over the damn, and up the hilly trail on the other side, was very taxing, despite all my walk/jog training on the fairly flat path in the park. I did not expect to be quite so winded, but I also don't think I was sweating quite so profusely as last time.

The view from the parking lot [northeast-ish].

Looking out across Pinecrest Lake.

Looking northwest towards the dam.

The spillway.

Across the dam, and then up those rocks...

Looking back across the lake. The dam is to the right.

This time,  I have several months of training, weigh in at (202.6) lbs. and have only had a cigarette once in the last two months, or so. On the downside, I only got about (2.5) hours of sleep last night. Yet, again I have slacked off and let my body-clock get out of sync with the rest of the job-hunting world. But I am getting back into the rhythm this week.

Tree relaxing in the water.

The bridge over the river feeding Pinecrest Lake.

Naturally, I took my camera with me, and even shot a couple of short videos with nature sights and sounds. I'll have to edit/tweak those a bit before I post them.

The private docks on the southeast side of the lake.

"Suck in that gut, boy!"

And back to the parking lot.

That's all for now. Although, I was surprised and disappointed to see so many breaks/gaps in the path around the lake when I docked my Garmin. The trees must really interfere with the GPS signal more than I expected, though it might also be due to the auto-pause feature. I need to turn that off and see if it makes a difference the next time I hike around the lake. Maybe I will have to do two (2) laps, rather than just one.

-Lancer!!

Easy Run

Today was Easy Run day. The plan calls for a pace of (18:08)min./mi. Frankly, that's just walking.

DC Bike Path: Walking, Dist. (5.52)mi. Pace-avg: (17:01)min./mi. Speed-avg: (3.5)mph. Speed-max: (4.8)mph. Burned: (610) Calories.

I walked faster than the plan called for, but it felt good, even if my Garmin kept telling me to slow down. I set the pace for (3.0)mph to (3.5) mph, which was really just right when I actually slowed down to a more casual walking pace. Good job.

Now time for dinner, then maybe drinks downtown.

-Lancer!!

P.S. I wonder, should I be surprised at how many people I pass in the park smoking reefer? I suppose I shouldn't be.

100th Bay to Breakers

Yes! I made it! So, here is the rough-cut for the 100th Bay to Breakers in San Francisco:

100th Bay to Breakers (San Francisco): Walk/Jog/Walk; Total mileage includes start from  Corral (G), not the Starting Line: (7.75) miles. Time: (2)hrs.(04)min.(34.54)sec. Pace-Avg: (16:05)min./mi. Speed-Avg: (3.7)mph. Speed-Max: (6.9)mph. Burned: (962) Calories. Got my T-Shirt, got my Finisher's Medal. B-)

A longer narrative is at the end of this post. I'll try and get some photos in here as soon as possible.

Total Jog mileage: (3.02) miles. [Add up all the (5) minute Jog phase mileage.] All the rest was walked.

Once the official timing data is available I am expecting my time from Start Line timing mat to Finish Line timing mat to be much closer to two (2) hours even, if not just under two (2) hours. We'll see.

[UPDATE] Finish time: (1:58:17) hours. Start: 8:06:53.69AM Hayes Hill: [no data] Finish: 10:05:10.69AM. Source: bazumedia.com. Not sure why there is no data for Hayes Hill. I didn't notice any timing mats on the hill, and I stayed as close to the middle as I could when walking.

Final Timing Results

Pros: 1.) Maintained continuous forward momentum from Start to Finish. 2.) Had a plan; followed the plan; the plan was good. 3.) Did not need to use port-a-johns during the race. Fortitude is mine! 4.) Used the water stations as necessary, and did not over-hydrate. 5.) My Brooks Trance 10 running shoes held up beautifully and did not let me down in any way. I had no blisters and my socks did not bunch up.

Cons: 1.) Tortillas thrown into the crowds by participants and spectators. WTF?! This became a serious hazard once it started raining, which was like twenty (20) minutes into the race from Corral (G), about 0820 hrs. 2.) Walkers took up too much of the roadway, but I hear this is a regular complaint year to year. 3.) Did not use sunblock.

Next Year: Goal, finish in under (1) hr(30)min., if not faster. [NSFW, nude people in at least one (1) photo. You have been warned.]

[The longer narrative]
Race Day: I woke up about 0400 hrs. for a restroom break and could not get back to sleep. My mom and I had driven up to her sister's in San Francisco, where we stayed Saturday night. The inflatable mattress bed I slept on was pretty comfortable. The down comforter was great. But for some reason I just felt cold and couldn't back to sleep. My watch alarm did not go off, but my cell phone alarms did, starting at 0505 hrs. I got up and showered, deciding that a warm shower would help take away the morning chill.

Once I was showered and had my contacts in, I dressed in my race day kit, including my cycling safety vest, which I used as a bib carrier. Breakfast was a Clif Bar (Crunchy Peanut Butter, so good) and a cup of coffee, along with plenty of water. Once I was ready my mom and her sister walked me to the Muni (38) bus stop. I only had to wait a few minutes, then joined the other runners on the bus bus and headed downtown. We were dropped off at Market St. near Beale, and I walked the rest of the way to the Corral (G) starting area, Spear and Folsom. During the walk I noticed people throwing corn tortillas everywhere; I have no idea why. Clearly, hungry people could have been eating those instead of littering the streets.

Once inside the starting area, it was only a few minutes till we got the message to Go! I assumed the race started for us, about 0757 hrs., but it was just the call to advance to the starting line. D'oh! I stopped my Garmin. We got the official go a few minutes later, just a bit after 0800 hrs. I kept to my plan and walked for the first ten (10) minutes, then jogged for five (5) minutes after that, and alternated back and forth. By 0830 hrs. it actually started raining, but it lasted only about ten (10) minutes, or so. Now, with rain on the ground, and wet tortillas getting soggy, serious traction issues popped up immediately. *sigh* I slipped slightly on one occasion, but did not fall and kept on going, delighted I did not fall and break something. *whew*

As we progressed towards Hayes Street, and the hill, the walkers really spread out and occupied as much space as they could. Early on instructions were given for walkers to stay to the right, and runners to stay to the left. Walkers tended to take up closer to (98)% of the roadway in many cases. Oh, well, press onward!

Costumes were plentiful. I was in the minority that stuck to just running gear, and it worked fine for me. There were the requisite streakers, all men. I counted at least six (6), and I am certain there were more. There were runners dressed as traffic cones, superheroes (Captain America, Wonder Woman, Green Lantern, The Incredibles, and many more), young folks dressed as senior citizens (complete with walkers), Underpants Gnomes (never heard of them before), bumble-bees, jellyfish (hats). I did finally see the salmon group, running against the flow. I hear the salmon costume group is a longstanding tradition, but I haven't read up on the details.

At some point, either before, or after, the Hayes Street hill the sweet, skunky fragrance of Mary Jane became continuous, then prolific, once we were in the Panhandle. As for the Hill, I managed to jog one (1) or two (2) blocks, then walked up the rest, right on schedule with my "workout" plan on the Garmin, and walked down the other side. I had no way to be sure the walk/jog phases would mesh properly when it came to the Hill, but I was glad it did.

The noise of the crowds, both runners and spectators alike, meant I couldn't hear the beeps on Garmin, telling me when to switch from Jog to Walk to Jog, so I had to check the watch pretty frequently. Because of the "slop" from not hearing the transition beeps, the mileage jogged is not totally accurate, but it is good enough for government work, as they say. I also had to turn up the volume on my iPod, but at least I got to hear my beloved trance and techno tunes pushing me further down the road.

I tried to take as many pictures as I could using just my cell phone. I wasn't sure I could maneuver my digital camera adequately, and was also worried about the forecast for rain, so I left it home. Next time, I will take it for sure. I kept my cell phone safe by zipping it into a plastic sandwich baggie. I haven't checked all the pictures yet, but most of them should come out OK, albeit a bit small (640 x 480). Maybe next year, or sooner, I can buy a pair of those spyglasses: sunglasses with a built in camera and card storage. I will have to read up on reviews of those. This way, I can take pictures without having to stow and retrieve my camera device.

[more later, maybe]


-Lancer!!

To the bike shop!

Bike Ride, 2011-03-27.

I rode my bike (6.29) miles to the bike shop, World of Wheels, to drop it off for it's first-ever tune-up since I received it for X-mas, 2003. The handle-bars, seat post, and saddle have been adjusted. We'll see if my fingers and toes stop going to sleep post-adjustment. Just sitting on the bike after the adjustments done today, the position feels much more neutral, and I don't feel any weight on my hands while gripping the handle-bars. Seems like a good start.


Once I dropped off my bike, I followed my path back on foot and walked (3.32) miles over variable terrain: sidewalks, asphalt, muddy paths with, and without, rocks. By the time I got to Roseburg Square I was ready to call it a day: my toes were already aching and felt crammed into the toes of my shoes. Maybe I need different socks? At any rate, I was now in Roseburg Square and felt the need for a frozen yogurt from the Yogurt Mill; it's a Facebook page, and they have an entry on Yelp!, but apparently no standalone web-site.



Garmin Training Center tells me I burned (714) Calories from this exercise today, but I may have gained it all back with my FroYo with M&M pieces. Maybe I'll check the Calorie data next time I'm at the Yogurt Mill.

I should be able to pick up my bike tomorrow evening. I'm looking forward to it. B-)

-Lancer!!