Boring Thursday

My Thursday workout was quite boring. 50 minutes on the elliptical and 10 minutes of abs. Worked out on a machine I usually don't go on and it kinda kicked my ass. Worked through it and never went under level 8 resistance until my cool down. Taking the day off tomorrow. Too much to do. And going to Ocean City, NJ later Friday night. Holla! Playlist: Devil Makes Three

Workout Wednesday...Never Saw That Comin'

My calf is still a bit sore, than in good grace, I smashed my ankle putting away Powerade at work today. Hurt like a bitch. Made my toes go numb for a good minute or so. That was 10am. Nice.

Still should take a day off today, but needed something. Didn't get a whole lotta sleep. Had some nightmare drama and my cat being a prima donna. Woke up every hour between 1-6am. Oh well. Worked my shift, took a 15 minute nap and put my ass to the grind. The goods:

Burpees
Push-ups
Pull-ups (with chair)
Body Squats
Curl-Up/Hammer Down
Crunches
Shoulder Press
Upward Rows

30 Seconds each exercise, 5 second breather after. After completed once, 1 minute rest. Repeat x 2.

After 3 rounds of that fun, move to:

Deep Swimmers Curl-Ups (start palms up w/ elbows to ribs, curling up, while twisting, finishing with palms aways from you w/ extended arms)
Lunges
Hammer Curls
Chin-Ups (with chair)
Static Arm curls
Dips (with chair)
Burpees
Push-ups

30 seconds each exercise, 5 second breather. After completed once, 1 minute rest. Repeat x 2.

Altogether 6 rounds of strength training. Finish with 1 minute ab work of 6 inches, and 1 minute ab work of plank.

Stretch. DONE!

Showered. Watched Spain v Portugal. Like a visual speedball. Lulls ya to sleep for 90 minutes, you awake in pleasure for a 1/2 hour, then speed like an addict during the penalty kicks. Wow! Sooo damn uninteresting during regulation and in the end my heart is beating outta my chest. Spain pulls it out!!! Woo!! Wearing my lucky kit!!!

Celebrating with some Vodka :)

Playlist: Sleeper Agent and Slayer

Taking it Easy

My calf has been feeling better, but I didn't wanna push it. Back to the gym then. Did 45 minutes on the elliptical and 10 minutes of an ab workout. Nothing overall interesting today.

Did see a tough routine from one of the fighters at the gym tonight. Pull-ups, plank jacks, rope flail, push-ups, and squats while hitting a tire w/ a medicine ball. Each of these were done in 30 seconds in rounds of three. Then a minute rest. Repeat 3 more rounds. Minute rest. Repeat once more, 3 rounds. Pretty tough. Finish with 30 burpees, and 3 minutes of 6 inches (in minute blocks). Those guys are gonna be soo sore. I felt tired from timing it.

Playlist: Viva Voce: The Future Will Destroy You and Them Crooked Vultures.

Monday

I got a real late start on my workout today. Was half tempted to take off, but maybe I'll do that Wednesday or Friday. Anyways, got my ass to the gym at 11:30am. Did 25 minutes on the elliptical. My calf is still kinda bothering me. Then did 20 minutes of upper body strength training. Pull-ups, dips, rows, tricep pull downs, lat pull downs, all at 10 reps times three. Finished with shoulder presses and curl-ups/hammer downs at 10 reps times two. Done.

Took a quick shower and was off to work. Had my niece's 11th birthday party to go to. Half the reason I worked out. The Diary Queens chocolate brownie ice cream cake was quite fantastic but *shakes head* I don't wanna know how many calories are in it.

Playlist: Ladytron

No Rest for the Wicked

I should have rested after that long ass run on Saturday morning. But I just hate sitting around. I know my right calf has been sore and troublesome. But hell, I'll work out.

I started with a 2 mile plus run in 18 minutes. I could feel it in my calf. Prolly a mistake, but oh well, what's done is done. I followed it up with 5 rounds of boxing. 1 round shadow boxing, 4 on the heavy bag. I finished up with 5 minutes of abs work. Not a bad light work out.

Playlist: Plan A Project and Social D.

Long Run Saturday

The heat wave finally broke. It was a little hot out, but a beautiful day to go for a long run. I went out around 11am and it was about 82 degrees out. I went on a 3.2 mile run and finished around 28 minutes. My right calf's been bugging me a bit, so I didn't wanna push it by running for speed. I was probably at a 8:50 pace. Directly after the 3 plus miles I did 35 burpees, 50 lunges, 50 girl push-ups, and 50 body weight squats. Drink some more water. Then got right back to running. Did another 3 plus miles. Legs were kinda jelly at first, but my last mile felt good. Not too bad. Altogether I ran 6.28 miles in 56:54. Hopefully I won't be feeling it too bad tomorrow morning.

Playlist: Operation Ivy

Friday

Decided to take it a bit easy on Friday. It was day 3 of the heat wave as well. I worked out after my shift since I thought it might be a bit cooler. I started with a mile and 1/2 run, which took me a little over 13 minutes. Then I boxed. 1 round shadow boxing and 4 rounds on the heavy bag. I ended with a round of calisthenics. Done.

Heat Wave Continues

Day 2 of 90 degrees plus weather. I had off today, so I totally SLACKED. Watched about 5 episodes of Roseanne on Oxygen. But I did accomplish cleaning the master bathroom. Damn hard water stains in the shower. Awful. Anyways, I did work out.

Strength training with my partner in crime, Zim. Shoulders, biceps, and triceps. Good upper body work. Started with shoulder presses (10 reps, 15lbs), in & out curls (16 reps, 15lbs) and tricep kickbacks (10, 10lbs). Repeat. Next,  deep swimmer's presses (10, 15lbs) supinated curls (10, 15lbs), and chair dips (25). Repeat. Next, upright rows (12, 15lbs) static arm curls (16, 15lbs) and tricep switch grips, (10, 10lbs). Repeat. Followed by, shoulder flys, (16, 12lbs) curl-up/hammer down (12, 15lbs) and lying tricep extensions (12, 12 lbs). Repeat. Finished with straight arm extensions (16, 10lbs and 5lbs), Cohen curls (10, 15lbs) and side tri rises (20 each side). Repeat. Wipe off sweat. Took about 50 or so minutes.

Not done yet. Time for some abs. About 12 minutes worth. C-position crunches, in & outs, crunches, crunchy frogs, heels to heavens, fifer scissors, bicycles. More or less a combination of the best moves in P90X and Insanity, followed by 2 minutes of plank. Done.

Playlist: Ipod shuffle. The Ipod was in love with NIN, the Strokes, and Datarock.

Piss Off Heat Warning

The Philadelphia area is in an excessive heat warning till 6am Friday. I got out of work around 12 noon today, and said "Screw it, I'm going running". I got to my trail around 1pm and it was about 93 degrees or so. It felt nasty, but not super nasty. I've run in a lot worse. Plus this trail has a decent amount of shade, so I didn't think it'd be that bad. I made sure I was hydrated and brought lots of water. I ended up running 4.16 miles just under 35 minutes. It helped that I met up with Zim halfway through on my run. At least if I keeled over, someone was there to drag me off to the side. Haha. Nah, it does help to have someone running with you on a hot day like today. It was motivating and pushed me through the heat. Altogether it wasn't too bad. It wasn't as humid as I expected. I didn't push it, I kept a nice pace, and listened to my body.

I finished my workout with Zim at home with calistenics. The air conditioning was pretty nice. I started with 50 girl push-ups, next 40 box jumps, 15 burpee pull-up (chair asst), 100 jump lunges, 100 crunches, and ended with 3 minutes straight in plank. Did another 30 seconds, just to do it. Done.

Birthday shopping for my neice later this afternoon. She's gonna be 11. Crazy. She said she wanted a Cabbage Patch Kid. I guess everything comes back in style. I'll probably grab some dinner and maybe a couple of beers after shopping with Zim. Not looking forward to the heat tomorrow. It will definately be an inside workout tomorrow.

Playlist: Britney Spears: Greatest Hits

Back to the Gym

Tuesday was an elliptical day. After having that crazy workout from Monday and add some whisky in the mix, I wasn't quite on top of my game. I did 30 second sprints per minute for 35 on the elliptical. I wanted to quit around 25 minutes, but I pushed through. Thank god International House Hunters was on the TV to divert my attention. Buenos Aires is very pretty. Too bad that you'd have to worry about getting kidnapped.

After I got done, I actually felt pretty good, so I did some strength training. First dips and assisted pull-up at 10 reps 3 times. Next, sitting rows (70lb) and a tricep machine (30lb), again 10 reps, 3 times. Lat pull down (55lb) and bench press (50lb) at 10 reps, 3 times. Last was free weights (15lb). Did 10 reps of arm presses and curl-ups/hammer downs, 2 times. Ended with 16 reps of static arm curls. My arms were pretty spent.

End my work out with about 8 minutes of ab work. Crunches, fifer scissors, side crunches, mason twists, bicycles, in & outs, etc.

Done. Went home. Watched England v Ukraine. Pissed that Ukraine goal, that was a frickin' goal, didn't count. Yeah, I know they didn't call it offsides, but, what the hell. Ate dinner and watched Game of Thrones on demand. Word.

Playlist: Hank III: Damn Right and Rebel Proud, The Filth: Shit Split

Do It Up!!

Took it a bit easy yesterday. Was looking for more of the same for today. At least for my legs. My work schedule got switched to earlier, so my trek to the gym was more or less out. I wanted to watch the Spain v Croatia match at 2:45pm, and I was done work by 1pm. No gym for me this afternoon. Was planning on getting a workout in before my shift, but my cat woke me up at 3am, then at 4am, and I didn't fall back asleep till after 5:30. No AM workout for me.

So at 2pm, I went for a 22 minute 2 and 1/2 + mile run. My legs were good, but a bit spent. Afterwards the real work began. Three rounds of lunges, burpees, step jumps, push ups, bicycle crunches, and pull ups. First round, 50 lunges, 30 burpees, 35 step jumps, 30 push ups, 300 bicycle crunches, and 24 pull ups. Second, 25 lunges, 20 burpees, 20 step jumps, 20 push ups, 200 bicycle crunches, and 15 pull ups. Round three and final round. 10 lunges, 10 burpees, 10 step jumps, 10 push ups, 100 bicycle crunches, and 10 pull ups. All pull ups had chair assistance.

Bam.

50 minute work out. Sushi dinner and some whisky in between. :) Riding a good buzz right now.

Playlist: Alkaline Trio: From Here to the InFirmary

Starting the Week off Right

After drinking a buncha beers and a concoction called "Bro Juice" (vodka and Mountain Dew) at Saturday night's soccer match, I decided to work out today. I think after that long run, booze, and standing in the sun at the Union match it just drained me.  I literally slept for 10 hours, but I felt pretty decent when I woke up. I ate my normal breakfast, sipped at my coffee for a 1/2 hour or so, then got dressed to get my ass in gear.

I started with a 20 minute run that was a little over 2 and 1/2 miles. I didn't want to run too much, since my legs were still a bit sore. Next, my normal boxing routine. Six rounds of three minutes, with a one minute rest in between. The 1st round was shadow boxing, the next 5 were heavy bag work. I ended with around 8 minutes of ab work. Nice workout. Not too intense, not too easy. Altogether took me between 40-45 minutes.

Playlist: Agent Orange: Living in Darkness, Queens of the Stone Age: Era Vulgaris

Long run through the park

Zim and his crew were going for a 6 mile run with burpees and lunges after each mile around 8:30am. It was a real pretty morning. Sunny, around 75 degrees, just beautiful. I wasn't sure what the hell I was going to do to work out. I knew I didn't want to be rushed, so that 8:30 run wasn't going to happen. I needed a little more time to sip at my coffee and watch Sport Center. I got dressed and headed out for a run. I parked at the lot around 9:25, warmed up, and started my run a little after 9:30. I did the whole loop at Valley Forge and ran a bit extra at the end totaling 5.6 miles in 49 minutes. Not too shabby. The last mile on the loop is always the toughest. A lot of uphill running. But ya just gotta push through it.

After my run I did three rounds of burpees, curb jumps, and push-ups. I did them in reps of 35, 25, and 15. I stretched out and went home.

Playlist: Garbage: all albums on shuffle

Friday

I got up at 5:50am to get a workout in before my job shift started at 8am. By 6:15 I was dressed and ready to go. I kept it semi light and did my boxing routine. I started with 5 minutes of jump rope. Next I set my timer for 8 rounds of 3 minutes with 1 minute rest in between. The first round I shadow boxed and the next 5 were heavy bag work. The 7th I did calistenics. I ended with the 8th plus 2 minutes with an ab workout. Stretched. Altogether it took a little less than 45 minutes. Showered up, ate breakfast, and it was off to work.

Playlist: Dillenger Escape Plan: Miss Machine

Workin' for the Weekend

Today I had off from work, so I did some gardening in the morning. Planted some basil, cherry tomatoes, hot and bell peppers, and some catnip for my cat. Been meaning to get that stuff planted weeks ago, but at least it's done now. Looking forward to fresh tomatoes and peppers in my salads. And making homemade pesto too. Yum.

Anyways, I waited for Zim to come home from his job to start my workout. It was upper body strength training. My legs were a bit spent from that long run, lunges, and squats from yesterday. We more or less did the P90X back and biceps routine. It includes five different pull-ups (wide front, switch grip, chin ups, corn cob, and max reps). I did between 10-16 on each one with assistance from a chair. It also has a boatload of curls (twenty-ones, one arm body curls, standing bicep, one arm concentration, open-arm, static arm, corkscrew, crouching cohen, curl up/hammer down, hammers, and in and out hammers). I did between 10-12 on each exercise using mostly 15 pounds. I used 18lbs on the curl up/hammer down. Love that one. It also has some rows mixed in (lawnmowers, elbows out lawnmowers, locomotives, seated bent over back flys). I guess they're rows. Each lawnmower I did 20 with 18 lbs. The locomotives I did 40 at 15 lbs. The back flys I did 15 at 12 lbs. Then I finished off the training with 4 rounds of strip set curls at 8 reps. I started at 18 lbs, next 15, 12 and then 12 again. Done. Tough one today.

I finished off the workout with a 20 minute, 2 and 1/4 mile run outside. Beautiful day out. I could still feel the soreness in my legs, so I didn't want to run that long. Glad I got it in.

I came home to watch Spain v Ireland for the Euros. Spain thrashed Ireland 4-0, and looked to be in real good form. Torres looked great knocking in 2 goals. Hope he can keep that up for Chelsea FC come the start of the EPL. Tomorrow the Ukraine is playing as well. Gonna have to bring Zim's computer into work so we can watch!

Playlist: Ipod shuffle. Then some At the Drive-In.

Hump day

A beautiful day out for a run. Only about 80 degrees, no humidity, and the sun is out. I went for a run on the Schuylkill Trail after 1pm while Zim did a separate workout on the same path. I ran my longer run on the trail which is a bit over 4 miles and beat my time from last week coming in at 33:03. Not bad. I felt good out there. Zim did a 2 mile hike carrying a sandbag load of 20 pounds. He didn't seem to have any trouble with that weight at all. After I got done my run I jogged for another few minutes then did 30 burpees and 30 block jumps in the parking lot. Then we drove back home to finish up our workout.

Next was 35 bodyweight squats, followed by 55 push-ups. The push-ups were tough considering I did upper body strength training yesterday. Next 300 jump rope jumps. On to 4 minutes of plank. I did 2:05 mins, 10 sec rest, 1:15, 20 sec rest, 1:10, 5 sec rest, and made up my last 30 seconds. Tough. I could definately feel those push-ups I did earlier. I stood up to start on 55 lunges. Lastly I finished with 30 burpees. Done. Altogether the routine took between 25-30 minutes. Pretty challenging. Kicked my butt. I could use a nap right about now.

Back to the Grind

Monday I treated myself and took a well deserved rest day after that grueling trail 5K. My shins were the most sore from running down steeper hills than I'm used to. I relaxed, watched some of the Euros 2012, and worked.

Today, I thought about taking another day off from working out, but decided to suck it up. It was pretty crappy and rainy this morning so I went to my gym. I rode the elliptical for 35 minutes, while watching the Greece v Croatia match. After that, I strength trained my upper body for about 20 minutes. Assisted pull-ups, dips, dumb bells, sit down rows, ect. I did three sets of each exercise at ten reps. I finished up with about 7 minutes of abs. Stretched out. Didn't feel like I had the energy today but I felt pretty good after coming off the elliptical. Not too shabby.

Playlist: The Cramps: on shuffle

Hoods In the Woods 5K & Ceremony

5K trail race! A 2pm run in 90+ degree weather set upon the rolling hills of Paradise Farms in Downingtown, PA. Zim, Dell, and I headed out around 12pm to make sure we got a parking spot. Parking, we were told, could be quite tight. We got a parking spot no problem by 12:40pm. Lotsa waiting around time. We all finished registering, grabbed our bibs, recieved our very nice hoodies, and went back to my Jeep to bullshit and prepare for the race. The sun was beating down on us nicely. We made sure to hydrate. After waiting around for more than an hour we lined up around 1:50 and waited for that gunshot. I really didn't know what to expect. We were told there would be log jumps, mud bogs, exposed tree stumps, hills, and rocky soil. I took an extra pair of clothes and shoes expecting a lot of mud. Better safe than sorry. I wore shorts that I didn't care if I ruined, but they had shallow pockets. I safetly pinned my car key in one pocket, just in case, and found that my Ipod fit quite snug in my other one. I turned on Ceremony: Zoo and waited for the gunshot to start.

Bang bang

500 plus runners all tearing towards a hill with a path about 8 feet wide. It was hard to find a rhythm or try to pass folks. Having a decent grade hill off the bat had some runners walking right away. I didn't find the hill so tough, it was more trying to get around slower runners and finding that hole to sprint through. The first obstacle was a trio of logs to jump over. I was being pushed off to the side, so I didn't even had a chance to jump them. I finally made it around some slower runners and found some open space. The next obstacle was a small mud bog which I lost a lil footing and splashed a bit through it. I trucked along after. The next 2 obstacles was a very small creek bed and a fallen tree. Pretty easy going so far other than how tight the trail was when passing other runners. Then the killer....a real killer...the intense grade hill. As I ran up to it, runners started walking thru the maybe 4 foot path. I attempted to keep running, but it was pointless. I more or less was running in place. I jogged up it a bit, but folks wouldn't keep right if they were walking. Folks were slowly walking up with heads in hands. It was frickin' TOUGH. I stopped and walked for the first time ever in a race. Not going to lie, I was real tired. At the top, I thought it would be a quick turn around back down the hill. Nope. I wish. I was a slow incline with no cover in the blazing sun for about an 1/8 of a mile. Halfway thru, I stopped again and walked. I felt spent. I sucked it up and started running again back down that steep ass hill.

My legs were jelly. I had to make sure I had control of my feet as I flew down the hill. Only about a mile to go and my Ipod falls outta my pocket. I stop, scoop it back up and start running again. My watch is already over 25 minutes. Hills, valleys, hills, valley. I stopped once again on a decent grade incline in which no one else around me was running. Gathered myself and jogged up to the finish line.

TOUGH ass run. Finished 34:10, 127th outta 500. Not bad. Zim finished 74th and Dell 147. Not too shabby. Dranks lotsa water then headed for the Victory trucks for some Witbier and pork tacos. Yum!

I'm not gonna lie. I was spent as hell. The crew went to Vinnie's Pizza. I ate 2 mushroom slices. Came home showered, and fell asleep on the couch for a 1/2. Felt refreshed. Which was awesome coz I was stoked as hell to see Ceremony at the Barbary in Philly with my buddy Nick.

The Barbary must have the quickest shows in Philly. The 2 opening bands played about 20 minutes a piece and Ceremony only played for about a 1/2 hour. Good show. Heard all the Ceremony songs that I wanted to hear other than Kersed. Totally loved seeing Sick. Wished they would have played longer, but hell I only paid $10. Good times!

Cheers!

Taking it semi easy

Since I have the 5K tomorrow I didn't want to do anything too strenuous. I settled on my boxing routine. Obviously mostly cardio with mostly upper body activity. Don't discount working your legs in this routine. I'm constantly circling the bag, dipping and moving my head and body, and following through with punches. I started with a 5 minute warm-up of jump roping. From there I set my Everlast timer to 8 rounds at 3 minutes a piece with a 1 minute rest, the standard. The first round was shadow boxing. Moving foward jabbing for 4 steps and moving backwards jabbing. Then throw in jab, punch right hand, hooks, uppercut, ducking, and covering up. Ding, ding. I put my gloves on over my wraps (always wear hand wraps, your hands will thank you) and banged on the heavy bag for 5 rounds. Boxing part over. On the calisthenics.

For a round I did jumping jacks, running in place, mountain climbers, butt kicks, squat jumps, and double heisman moves all for 15 seconds a piece. I next went into football thinking drills for 30 seconds (legs out feet moving, turn left, forward, turn right, forward, move left, move right, move back, set, sprint). To finish the round with 20 burpees. Ding, ding.

Next round was 20 push-ups, 20 box jumps, 100 bicycle crunches, 20 burpees. Try to repeat. Got to 15 push-ups. The bell rang, and my 8 rounds were done.

I finished with 10 minutes of ab work, with a minute of plank thrown in there as well. Saturday morning workout complete!

Now to watch the Euros. Denmark v Netherlands and Germany v Portugal today. Good stuff.

Playlist: Digitalism: I Love You Dude

Early Morning Run

I hit the pavement pretty early this morning. I was stretching out in my driveway by 6:10am enjoying the sunshine and 58 degree weather. I did a nice paced 3.27 mile run around the neighborhood in 27:58 minutes. The streets were DEAD. I maybe came across two moving cars and I did see another runner early into my run. Nice. Walked and stretched out for 2 minutes then headed inside.

I decided on some calisthenics to finish up my work out. I started with 100 jumping jacks, next 25 push-ups, 25 burpees, 150 bicycle crunches, followed by 25 box jumps. Then repeat. I ended it would 50 in & out crunches. This little routinue roughly took about 10 minutes. Then it was stretch time, and I headed for the shower.

Altogether it took 40 minutes and I finished right before 7am. Today was my last run of the week since Sunday I have the Victory: Hoods in the Woods 5K. I need to give these legs a rest day. Now I get to head to work in a few. But in about 11 hours I'll be sitting in a comfy theater seat to see PROMETHEUS in 3-D on the IMAX screen. Can't wait!!!!

Playlist: Spinerettes: s/t, Sleigh Bells: Reign of Terror

Gym Day

I decided to give my knees and feet a break so I went to the gym. I did 33 minutes on the elliptical. I'd sprint for 30 seconds, then for the last 30 seconds go at my normal pace. I did that for a half hour and did a 3 minute cool down. I covered 4 plus miles and over 6,000 steps.

Since my arms are still a lil sore from those push-ups yesterday, upper body strength training was out. So, lower body training is was. I did the leg abductor and adductor  machines for 75lb, 95, and 105 each at 10 reps. Next was my calves. Did 20 reps at 180, 200, and 220. Leg presses were next. 10 reps at 170, 190, and 210. Lastly was the hip abductor and adductor machines. Did 10 reps of the abductor at 95, 105, and 120. Did 10 reps of the adductor at 125, 140, and 160. Altogether the leg circuit took a bit over 15 minutes.

Finished up at the gym with 5 minutes of abs. Stretched out, drove home, and drank some chocolate milk for some protein. And now I'm about to pick up dinner. Probably should have showered. Oh well.

Playlist: The Filth: Shitsplit

Holiday Triple Threat 5 Miler 12.17.11

The boys did a 3 man relay for 5 miles. I chose to run the 5 miles by my lonesome. Pretty tough run. Started snowing at race time. All pavement/roads but a lot of fun. Decent amount of hills. Had a good time in both ways. Mark Z (Zim), Dell, and Novia (Team 6 Feet of Fury) clocked in 38:41.

This was my first 5 mile race. I came in 16th overall clocking in at 42:04. My goal was to finish before 45 minutes. Mission completed.

Playlist: Choking Victim, Leftover Crack, Hank III, Devil Makes Three, Legendary Shack Shakers.

Butterfly run 5K 4.10.12

Ran the Butterfly Run 5K on April 10th at Great Valley High School. Beautiful cool morning for a run! I finished in 119th coming in at 24:46. Mark Z finished 105th coming in at 24:28. It was Mark's mom's first 5K too!

Victory Run 5.20.2012

May 20th 2012 Victory Brewing Run for Ryan. Mark Z finished 75th overall coming in at 23:45. I finished 109th coming in at 24:57. 531 participants. Pretty hot day. Started to feel it at the last mile. Lost a second coz some chick almost crashed into me. Happy overall with my performance.

Long run on the pavement

Another dry nice 75 degree Wednesday in early June. I laced up my new Brooks Ravenna 3s for a 4 plus miles quick paced run on the Schuylkill Trail (paved) with Mark Z in tow. My goal was try for less than 34 minutes. I usually have a goal of 35 minutes but wanted to push myself. Mark Z and I were both coming off an extra long stressful day at work, so I wasn't sure how my legs would be and where'd my mind be. I hit the halfway point a little after 17 minutes, so I knew I'd be cutting it close with today's goal. Mark Z was in a little pain, running with a side stitch, but never the less took lead with about a mile and a quarter left. More motivation for me. The fresh cut grass didn't help my breathing whatsover, so I was gasping for air on my last mile. According to the RunKeeper Ap on my Iphone I ran it in 7:40, which is pretty fast for me. I'm guessing closer to 7:55 or so. Anyways, I accomplished my goal completing my run at 33:18. Not too shabby. A quick stretch, some water, and drive back home. Work out isn't over yet.

Next on the agenda, push-ups. One hundred. I did 150. I did "girl push-ups" which aren't as intense at a straight millitary or wide push up. I'm on my knees, so it takes a lot of impact out. I actually did a whole 5 wide push ups with no knees just to see. It sucked.

Next 100 crunches. Did them fine but started to have slight discomfort in my upper back (where I have had pain before). Wasn't too happy about that but pushed through them. I followed that with 150 bicycle crunches.

Still not done. Did a 10 minute cool down with about a 1/2 mile slow jog in the neighborhood. Altogether completed the work out in an hour and 5 minutes.

Showered, flounder dinner with beer (Victory Summer Love). Maybe a few Tully's during the Zatoichi movie coz I have off tomorrow:)

Playlist: The Hives: Lex Hives

Trail Tuesday

Pretty nice Tuesday afternoon around 70 degrees so I took to one of the gravel trails in the park. Ran for about 30 minutes and probably got over 3 miles in. I’m trying to get used to trail running for this Sunday’s Victory Brewing 5K Hoods in the Woods. The trail was a bit muddy at first and then cleared up about a 1/4 of a mile in. Rocked an old pair of lighter weight Nike’s without a lot of cushioning. I had some slippage problems running in grass with my new Brooks Ravenna 3s on Saturday. I figured my feet would hug the terrain a little better with the Nike’s and they did.

Afterwards a 20 minute weight lifting workout. Four rounds of 10 reps of shoulders, biceps, and triceps. Three shoulders, bi, tri excerises done twice equals one round. Then a shower followed.

Playlist: Trail run: Ceremony: Zoo

On another note amazon.com had “The Shitsplit: Filth/Blatz on MP3. I was totally happy on that find. It was like $13.50. I only have it on vinyl.