no run today, so circuits at night–starting moving out
Circuits:
Perfect Push-ups 21/21/21
Dumbell Crunches 20# 30/30/30
Triceps Push-ups 20/20/20
Russian Twists 20# 15/15/15ct
then:
One Arm Triceps kickbacks 20# 20/20/20/arm
Alt. One Arm Dumbell Curl/Press 20# 15/15/15ct
Goblet Squats 20# 20/20/20
finally:
One Arm Rev.grip curls 20# 20/20/20/arm
Cross 20# 15/15/15/arm
Twists 20# 20/20/20ct
*I went up to play with the girls today, forgoing my morning run. It was not an easy decision PT-wise, but for-the-girls-wise it was a no-contest, girls won out. first I sorted out a lot of stuff that was piled up in the garage and donated two huge bags full of clothes to Goodwill, another big bag of books to the library, and another big bag went to the trash. I still have a ton of shit to sort through and get rid of or store, but in some ways it’s nice to offload excess crap and simplify your life. Then, my younger two came running up to me and begged to play. We played for over 2 hours outside with me playing the big bad wolf and them running around trying not to get caught; frisbee; digging holes; skateboarding, you name it, we played it. Later I took my oldest to Japanese class where I sat and waited in the car for an hour. Her request was "I want you to take me to class, and I want you to wait outside until I’m done!" No problem, and I could tell it meant a lot to her–anything she can do to have time with daddy is just fine, especially right now. We listened to a mix of Sheryl Crow, Greenday, ACDC, Nickelback–and she enjoyed every minute of it.
By the end of the day, however, I was feeling the NeedToExercise Jones coming on, and was about to head out for my run when my parents and sister and brother-in-law came back with dinner and an early Father’s Day gift for me that I simply didn’t expect, and am still completely floored by (hint: I’m using it right this very minute).
So no run for me, but I still got a good workout in with what I did listed above. I am liking the series of small circuits rather than one long one. I feel like the long ones give my muscles too much time to recover whereas the shorter ones do not, and I get more wonderful pain from them. These blog things have been very fun to just write about my day, which I never realized how fun and therapeutic it can be when things are in turmoil. Get a good workout in, and then an even better self-bullshit session–all good.
Workout:
- Type: Strength Training
- Date: 06/19/2010
- Time: 22:00:00
- Total Time: 00:30:41.52
- Calories: 321
Filed under: Strength Training
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Run - 1.7 hours - 06/18/2010
I made this entry,and completely neglected to add any commentary–maybe because I skinned the livingshit out of my left hand (of course, I’m left-handed), while on this otherwise very pleasant run I was on.
I told the girls after school that daddy was leaving home for good and was not coming back….the tears that followed was the most difficult thing I have ever had to deal with as a father, and it cut deep–hell, it still cuts deep. Thank goodness not even an inkling of an urge to smoke–I do care about myself at least that much now!–but shit, it tears me seeing my little angels crying so hard. After reassuring them of my love, that I will always be there for them, and the usual stuff you have to tell them, like This Isn’t Your Fault, and telling them this over and over again, they began to calm down, and even joke a little. I had gone around with Her in the morning, taking care of accounts, mostly subtracting my name, and starting my own banking and whatnot–and then saw the huge pile of stuff in the garage that I need to move/get rid of. It willbe a haul, but I am glad to be moving forward with my life at last. I plan to file within the week so that money/assets can be worked through. She was surprisingly civil, actually. And my brother-in-law took us all out to lunch afterwards, and it went more smoothly than I thought. Still, by the end of the day, I was chomping at the bit to GTFO and go for a long-delayed run.
About that run–things were going GREAT for me. I’d found a good, plodding steady pace I could hold for probaby several hours and did one of my little exploration-runs. there I was, running pleasantly along, and then suddenly there I was eating pavement. One moment you’re cruising along, looking ahead, and the very next instant you’re fucking horizontal, and your hand barely saves you from burying yourself under the sidewalk. there was a loud SMACK as my hand high-fived the ground. I swore loudly, often, and profusely enough to make even the most saintly of people wonder if my soul really was worth saving, then continued running, which except for the throbbing and the blood dripping from my hand went rather smoothly. I actually laughed about it, and actually found great comfort in knowing that what I’d used to save my face was something I’d learned in Aikido years ago–the things you remember…
Those of you running races this weekend, be strong, dig deep, kickass, and chin-up…there is a light at the end….
Workout:
- Type: Run
- Date: 06/18/2010
- Time: 20:30:00
- Total Time: 1:39:10.12
- Calories: 1490
- Distance: 11.65 miles
- Average Pace: 8:30.64/mile
Filed under: Run, Uncategorized
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a mishmash of stuff
5 x 200 yds freestyle
10 x 100 yds crawl-pull
500 yds, odd 50’s free/even 50’s breaststroke
12 x 50 yds free, bilateral breathing
*I am getting used to this 5 a.m. stuff a lot faster than I thought!
Workout:
- Type: Swim
- Date: 06/17/2010
- Time: 05:00:00
- Total Time: 00:49:52.53
- Calories: 521
- Distance: 3,100 yd
- Average Pace: 1:36.48/100yd
Filed under: Swim
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afternoon shit
Jumprope 150/150/150/150/150
HeavyBag 100/100/100/100/100ct
CrossPunches 2×20# 15/15/15/15/15ct
Lateral Flys 2×20# 15/15/15/15/15
RevGrip Triceps Kickbacks 20# 15/15/15/15/15/arm
*A quick jolt of get-the-blood-flowing….something told me to stop, so I did.
Workout:
- Type: General Cardio
- Date: 06/16/2010
- Time: 16:00:00
- Total Time: 00:32:45.00
- Calories: 342
Filed under: General Cardio
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circuits for the hell of it
Bench Press 205# 11/11/11
Pull-ups 12/13/15
Dumbell Lunges 2×30# 11/11/11ct
One Arm Triceps Extensions 30# 15/15/15/arm
Crunches 40/40/40
Twists 20# 30/30/30ct
then:
Dumbell Military Press 2×50# 11/11/11
Alternating Reverse Grip Dumbell Curls 2×30# 12/12/12ct
Physioball Upper Trunk Rotations 15# 25/30/25ct
Ab Wheel 20/20/20
*I thought about running on the treadmill, and thought better of it. Elected to lift weights instead to maintain strength–after all, I cannot live on running alone! There was actually a third circuit laying in wait, but we caught several calls in a row and that put a damper on that one, which is probably just as well. And yes, today I didn’t forget to eat, which is always a good thing. No creme brulee or anything like that–never anything like that at the firehouse–but I look at it as calorie replenishment, which I needed badly after yesterday’s oh-shit moment. Getting back in shape has never been more fun, more satisfying for me. I hope everyone else’s training is going smoothly.
Workout:
- Type: Strength Training
- Date: 06/15/2010
- Time: 17:00:00
- Total Time: 00:35:35.82
- Calories: 372
Filed under: Strength Training
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another 5 a.m. swim
10 x 200 yds freestyle, finished set in 29′50"44
5 x 100 yds crawl-pull for remainder
*I still don’t get how you early-risers do it. At least I was semi-conscious when I got in the pool unlike yesterday when I was nowhere close to half-awake. My swim times are getting to impress even me. Before, I was like, hmm not bad–now I’m like "holy shit, where is this all coming from?" But I’m not complaining. It’s actually nice to see the progress.
Workout:
- Type: Swim
- Date: 06/15/2010
- Time: 05:00:00
- Total Time: 00:37:24.42
- Calories: 391
- Distance: 2,500 yd
- Average Pace: 1:29.71/100yd
Filed under: Swim
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long climbs, walkabout run
Today became a recovery/walkabout kind of run where I took it easy and sort of explored new routes and challenges. I didn’t go too far off the beaten path, but it was enough that I ran into some really long inclines that I hadn’t realized were there. I think a lot of it is, “well shit, it didn’t seem that steep when I drove through it”. But it was good nonetheless–and an important lesson came with it. ALWAYS eat your meals so you don’t bonk! With the day’s usual activities, I was wondering Why Am I Feeling So Fucking Depleted? I Ate……and it occurred to me that I hadn’t eaten enough to even remotely resemble starvation let alone a healthy diet. It’s kind of nuts when you have to remind yourself to eat. Lesson learned, will eat dinner….right now. But wandering around at a running pace was fun, and I couldn’t help but think it was like an adventure similar to Lord of the Rings or something like that. The time goes by fast, and it’s entertaining if nothing else.
Workout:
- Type: Run
- Date: 06/14/2010
- Time: 16:00:00
- Total Time: 1:01:26.06
- Calories: 883
- Distance: 7.09 miles
- Average Pace: 8:40.23/mile
Filed under: Run
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tired/sleepy/glad-i-did-it
1500 yds free in 22′41″
5 x 200 yds free easy, no sendoff
*My shoulder is feeling a pinch and it was hard to get moving this morning. I felt like sleeping in, but thought I’d better get at least part of my stuff out of the way so I don’t have so much to do later. Kept it simple–I could actually get used to this working-out-early-in-the-morning routine.
Workout:
- Type: Swim
- Date: 06/14/2010
- Time: 05:00:00
- Total Time: 00:38:32.00
- Calories: 403
- Distance: 2,500 yd
- Average Pace: 1:32.55/100yd
Filed under: Swim
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slow easy pace today
We had a busy day yesterday at the firehouse followed by a busy night at the firehouse, which meant a very tired and worn-out me this morning. I crashed until around 11 a.m., watched Germany kicking the living shit out of Australia in World Cup soccer (stopped watching after the Teutons were up 2 goals to zip), and decided to go for an easy, slower paced run today. It was fairly nice and sunny and the run went well.
Workout:
- Type: Run
- Date: 06/13/2010
- Time: 12:00:00
- Total Time: 1:15:30.78
- Calories: 1135
- Distance: 9.2 miles
- Average Pace: 8:12.48/mile
Filed under: Run
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simple weight stuff afterward
Circuit:
Pull-ups 12/12/13/13
SwissBall crunches 30/30/30/30
SwissBall Upper Trunk Rotations 15# 25/2525/25
Alternating Dumbell Curls 2×40# 12/12/12/12
Crunches 40/40/40/40
Alternating crunches (w/twist)25/25/25/25/25ct
swe.. from final week.
Workout:
- Type: Strength Training
- Date: 06/12/2010
- Time: 17:00:00
- Total Time: 00:26:32.27
- Calories: 277
Filed under: Strength Training
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