Although I didn't end up working out with Zim and Novia, I did my own little workout:
100 jump rope
25 push-ups
25 twist crunches
200 jump rope
25 push-ups
300 bicycle crunches
300 jump rope
25 push-ups
50 twist crunches/50 regular crunches
300 jump rope
300 bicycle crunches
25 push-ups
100 jump rope
50 twist crunches/50 regular crunches
25 push-up
Run 3 miles.
DONE!
It took about 55 minutes.
Playlist: Black Rebel Motorcycle Club: shuffle
Thursday, August 30, 2012
Wednesday, August 29, 2012
Run Around the Fountain
I FINALLY scratched that itch. I ran today. Zim and I went for a nice run after an upper body workout. We did the P90X shoulders, biceps, and triceps. I did quite well and actually bumped up a bunch of shoulder and bicep to 18 lb weights on the second time around. After about a half hour plus of strength training I decided to bite the bullet and give my toe/foot a test run. It felt good. We ran about a mile and a half at a decent pace. Maybe about a 9 minute mile. I did not want to push it. But my foot felt real good. It's a little bit sore right now, but tomorrow morning will be the test.
Tomorrow's workout I'm looking forward to. Zim wrote out a session consisting of jumping rope, push-ups, and crunches. I saw the list the other day when I was at the computer, and it looked pretty intense. I'll write more about when I actually do it.
Tonight's Union match...Eh, *shakes head*. We lost a point in the 4th minute of extra time in the 2nd half. Terrible. We really needed 3 points.
Any guesses about the titles??
Playlist: Ceremony: Ipod shuffle
Tomorrow's workout I'm looking forward to. Zim wrote out a session consisting of jumping rope, push-ups, and crunches. I saw the list the other day when I was at the computer, and it looked pretty intense. I'll write more about when I actually do it.
Tonight's Union match...Eh, *shakes head*. We lost a point in the 4th minute of extra time in the 2nd half. Terrible. We really needed 3 points.
Any guesses about the titles??
Playlist: Ceremony: Ipod shuffle
Tuesday, August 28, 2012
Badfoot Strikes Again
Sunday I ended up taking the day off from working out. My foot needed a break and Zim and I had tickets to a 1:30 Phillies game. Beautiful day for a Phillies game. The game really didn't open up till the 5th inning. We got to see a sweep of the Nationals and Cliff Lee's first home win.
Monday, my toe is much better but still sore. I played it safe and did 35 minutes on the elliptical at the gym. Following my cardio, upper body strength. Same workout, different order. I started with free weights. Shoulder presses, hammer curls, upright rows, static arm curls. Then I moved to lat pull-downs and sit down chest presses. Next, assisted pull-ups and dips. I finished with sit down rows and tricep pull downs. I had the weights more or less the same as usual with exception of the lat pull downs. I stayed at 55lbs, 3 x of 10 reps. I finished the workout with 8 minutes up abs. Been adding a bunch of twist crunches in with the routine.
Today (Tuesday), I was REALLY aching to start running again. This has been the best my toe has felt since I banged it all up. It was a pretty nice morning once the rain cleared out. I decided to not push my luck and go to my gym. I again did 35 minutes, but I changed it up on the resistances. I'd run 2 minutes on resistance 10, the next minute on 9 resistance. Repeat that for 30 minutes. Add another 5 minutes for a cool down. Next, the usual, lower body strength training. I started with the standing calf raise. I had to be pretty careful on this machine, so I didn't overload pressure on my bad foot. Then I continued to the seated leg press, leg extension/flexion, and took a break working on abs on the standing leg raise. I ended with leg abduction/adduction and lying down glute press. I ended with 100 crunches, half with twist, half regular.
DONE!
Tomorrow Zim and I will be at the Union v Crew match. Let's see if we get the much needed 3 points.
Playlist: Black Flag: Shuffle; Black Rebel Motorcycle Club: Devil's Tattoo
Monday, my toe is much better but still sore. I played it safe and did 35 minutes on the elliptical at the gym. Following my cardio, upper body strength. Same workout, different order. I started with free weights. Shoulder presses, hammer curls, upright rows, static arm curls. Then I moved to lat pull-downs and sit down chest presses. Next, assisted pull-ups and dips. I finished with sit down rows and tricep pull downs. I had the weights more or less the same as usual with exception of the lat pull downs. I stayed at 55lbs, 3 x of 10 reps. I finished the workout with 8 minutes up abs. Been adding a bunch of twist crunches in with the routine.
Today (Tuesday), I was REALLY aching to start running again. This has been the best my toe has felt since I banged it all up. It was a pretty nice morning once the rain cleared out. I decided to not push my luck and go to my gym. I again did 35 minutes, but I changed it up on the resistances. I'd run 2 minutes on resistance 10, the next minute on 9 resistance. Repeat that for 30 minutes. Add another 5 minutes for a cool down. Next, the usual, lower body strength training. I started with the standing calf raise. I had to be pretty careful on this machine, so I didn't overload pressure on my bad foot. Then I continued to the seated leg press, leg extension/flexion, and took a break working on abs on the standing leg raise. I ended with leg abduction/adduction and lying down glute press. I ended with 100 crunches, half with twist, half regular.
DONE!
Tomorrow Zim and I will be at the Union v Crew match. Let's see if we get the much needed 3 points.
Playlist: Black Flag: Shuffle; Black Rebel Motorcycle Club: Devil's Tattoo
Sunday, August 26, 2012
Heaven Knows I Can't Run Now
After all the fun on Wednesday, Thursday it ended. I wish I had a better story. Enjoying my morning coffee later than usual, nursing a slight hangover, my finest of feline's decides to scratch the couch. By instinct, I get up and angrily stomp over to my cat in 4 steps. At step four I smash my middle toe to HIGH HELL. I jam it bad. I thought I broke it. I guess I didn't. I can put weight on it, flex, and walk on it. All in PAIN though. I'm bruised pretty well. Almost looks like a broke a blood vessel. No fun.
I still managed to work out Thursday. I pimped out the elliptical. I did 30 minutes and did some ab work. Friday I did a quick boxing session after work. 5 minutes jump rope/running in place with high knees. 1 round shadow boxing, 4 heavy bag, and finish off with 4 minutes of abs. Toe still in pain, but getting better.
Saturday was good. Made it to the gym for the 2nd half of the Swansea v West Ham match. Man Swansea is on FIRE!!! Did 45 minutes on the elliptical and rocked it. Went on to 20 minutes of lower body weight training, and finished with 10 minutes of ab work.
DONE!
Playlist: Ravonettes: Whip It On, Slayer: Divine Intervention
Titles this week have a pattern! Try to figure it out, I might have a prize!!
I still managed to work out Thursday. I pimped out the elliptical. I did 30 minutes and did some ab work. Friday I did a quick boxing session after work. 5 minutes jump rope/running in place with high knees. 1 round shadow boxing, 4 heavy bag, and finish off with 4 minutes of abs. Toe still in pain, but getting better.
Saturday was good. Made it to the gym for the 2nd half of the Swansea v West Ham match. Man Swansea is on FIRE!!! Did 45 minutes on the elliptical and rocked it. Went on to 20 minutes of lower body weight training, and finished with 10 minutes of ab work.
DONE!
Playlist: Ravonettes: Whip It On, Slayer: Divine Intervention
Titles this week have a pattern! Try to figure it out, I might have a prize!!
Wednesday, August 22, 2012
From Xfinity Center and Beyond
After a bitch of a day at work, I was more than happy to go for a run later in the afternoon. Zim and I ran over 3 miles just enjoying the sunshine and nice temperature. After the first mile we both did 50 body squats. At mile 2, I did 20 lunges. About 3/4 of the last mile left I borrowed Zim's 5 lb vest he was running with and gave it a whirl. It felt like running with a flack jacket. We both stretched out and headed home.
Next up boxing. It's been a little while since a boxing workout. I did one round shadow boxing and the next 4 rounds pounding the heavy bag. I was actually quite spent. I finished with 10 minutes of abs.
DONE.
I ended my session just in time to watch Chelsea v Reading. Reading looked pretty good against the brutal boys of Stoke earlier in the week. The Blues looked steady and stellar, but let in 2 goals by the end of the half. One a brillant header and the other a nice free kick, flubbed by Cech. Oh well, these things happen. Chelsea won a PK earlier with Hazard getting taken down in the box. Super Frank Lampard drilled in the PK goal. The Blues equalized in the second half, with a goal by Cahill. After the Cahill goal, I was in the car listening on the radio. I was headed to the Reds v Phils game with my buddy Lou. I heard the offsides Torres goal and the nail in the coffin, goal 4, by Ivanovic. I guess those Champions League chants bit the Royals in the ass in the end. Lou got to see me act like a madwoman listening to the match in my Jeep.
I took Lou to the Xfinity Live Center for dinner at the Victory Beer Hall. Good beer, decent food. I had a turkey burger, Lou a big weiner (haha). Then we headed to Citizen's Bank Park for the Phillies game. A pitcher's game. Phils barely put up a few hits, but it was a beautiful night out. Had a bunch of fun. And yes, the stadium is most definately not sold out. Nicely filled throughout. Not a sellout by far.
Playlist: The Clash: Super Black Market Clash; Circle Jerks: Golden Showers of Hits
Next up boxing. It's been a little while since a boxing workout. I did one round shadow boxing and the next 4 rounds pounding the heavy bag. I was actually quite spent. I finished with 10 minutes of abs.
DONE.
I ended my session just in time to watch Chelsea v Reading. Reading looked pretty good against the brutal boys of Stoke earlier in the week. The Blues looked steady and stellar, but let in 2 goals by the end of the half. One a brillant header and the other a nice free kick, flubbed by Cech. Oh well, these things happen. Chelsea won a PK earlier with Hazard getting taken down in the box. Super Frank Lampard drilled in the PK goal. The Blues equalized in the second half, with a goal by Cahill. After the Cahill goal, I was in the car listening on the radio. I was headed to the Reds v Phils game with my buddy Lou. I heard the offsides Torres goal and the nail in the coffin, goal 4, by Ivanovic. I guess those Champions League chants bit the Royals in the ass in the end. Lou got to see me act like a madwoman listening to the match in my Jeep.
I took Lou to the Xfinity Live Center for dinner at the Victory Beer Hall. Good beer, decent food. I had a turkey burger, Lou a big weiner (haha). Then we headed to Citizen's Bank Park for the Phillies game. A pitcher's game. Phils barely put up a few hits, but it was a beautiful night out. Had a bunch of fun. And yes, the stadium is most definately not sold out. Nicely filled throughout. Not a sellout by far.
Playlist: The Clash: Super Black Market Clash; Circle Jerks: Golden Showers of Hits
Tuesday, August 21, 2012
The Rest is Over
After Saturday's 9K, Zim and I chilled out and got dinner at Phoenixville's Sly Fox Brewery. I ordered a picture of Royal Weisse with our dinners, and enjoyed it immensely. I also enjoyed a couple vodka drinks at home as well. When I woke up Sunday morning, I surprisingly wasn't as sore as I thought I'd be. I still took a rest day.
Monday was back in workout mode. I took it light, just doing 30 minutes on the elliptical and not going crazy. I did do some upper body strength training, about 25 minutes. The normal routine, pull-ups, dips, seated chest press, lat pull-down, seated rows, and free weight work. I ended with 5-7 minutes of abs. Altogether, I took it light on the cardio, but had a decent strength training session.
Tuesday morning I woke up and was so STOKED to go for a run outside. The weather was beautiful. Sunny and mid-70s. Soooo nice out. I put on my running shoes and ran for a bit over 40 minutes for a little over 4.75 miles. My legs felt pretty good too. I ran at an 8:30 pace. I got home and decided to work on lower body. Here's the workout:
35 body squats
35 lunges
35 box jumps
25 push-ups
35 twist crunches
35 weighted calf raises (40lb)
35 burpees
Repeat 2 more times decreasing the reps by 5. (with exception of push-ups, they stayed at 25)
DONE!
I drank some light chocolate Power Core and took a shower.
Tomorrow might be a short workout. I have work in the early AM, the Chelsea match is on at 2:45pm, and one of my buddies and I are going to the Reds v Phils game. Gonna be a busy day. I haven't been to a baseball game since late May/early June. Should be a fun time. I'm hoping we get down there early enough, so we can go to the Xfinity Live Center. Also should be interesting to see how many fans are still showing up to the games.
Playlist: The Clash: London's Calling; The Clash: s/t
Monday was back in workout mode. I took it light, just doing 30 minutes on the elliptical and not going crazy. I did do some upper body strength training, about 25 minutes. The normal routine, pull-ups, dips, seated chest press, lat pull-down, seated rows, and free weight work. I ended with 5-7 minutes of abs. Altogether, I took it light on the cardio, but had a decent strength training session.
Tuesday morning I woke up and was so STOKED to go for a run outside. The weather was beautiful. Sunny and mid-70s. Soooo nice out. I put on my running shoes and ran for a bit over 40 minutes for a little over 4.75 miles. My legs felt pretty good too. I ran at an 8:30 pace. I got home and decided to work on lower body. Here's the workout:
35 body squats
35 lunges
35 box jumps
25 push-ups
35 twist crunches
35 weighted calf raises (40lb)
35 burpees
Repeat 2 more times decreasing the reps by 5. (with exception of push-ups, they stayed at 25)
DONE!
I drank some light chocolate Power Core and took a shower.
Tomorrow might be a short workout. I have work in the early AM, the Chelsea match is on at 2:45pm, and one of my buddies and I are going to the Reds v Phils game. Gonna be a busy day. I haven't been to a baseball game since late May/early June. Should be a fun time. I'm hoping we get down there early enough, so we can go to the Xfinity Live Center. Also should be interesting to see how many fans are still showing up to the games.
Playlist: The Clash: London's Calling; The Clash: s/t
Sunday, August 19, 2012
Mount Cuckoo 15K
I woke up to my alarm at 5am on Saturday morning. I scarfed down my usual breakfast of egg whites, turkey and turkey sausage on a slice of wheat bread, and got dressed. In a few hours I was going to be running in my first 15K. I was getting a bit excited and reluctant at the same time. I went into the mindset of I was just going to go on a real tough Saturday morning run with the boys. 6am rolled around and Zim, Novia, and I gathered our gear and started driving towards Adamstown, PA.
We arrived at the race around 7am and met up with Jon. All 4 of us shot the shit and started warming up. There were a little under a hundred runners. The race took place at Stoudtburg Village, which is a beautiful little German Bavarian village full of shops and pubs. I'd love to go up there around Christmas time to see it all lit up at night. Stoudt Brewery was also right around corner. Everyone started to line up around 8am for the start of the race. And by 8:15am the Cuckoo Run started. The first mile was on the road, I felt good. The next 2 or 3 were all trail. The trail wasn't too bad. Not super rocky or muddy from last night's downpours. I ran about 11-12 minute miles on the trail. I'm just not fast at all on trails. The next 4-5 miles were all road. This made me extremely happy. I made up my time on the road, running about 8 minute miles. Plus there was a lot of downhill running. Then I hit the longest driveway in Berks County, PA. Of course it was long and winding. And on a steady incline. At the top of the driveway was water and beer. I drank one beer (like 8 ounces) and made my way back down the driveway. Miles 6-8 were trail. And almost unmarked. Another runner and I helped to put the race path sign back up. It would have been really easy to run off course if you didn't see the sign. The trail got a little more hazardous. Some mud, more rocks, exposed roots, downed trees, and now I was descending down the mountain. I ran slower in fear of slipping in the mud and tripping on the rocks. I was closer to a 12 minute pace. The last mile was road. I was quite happy when my feet hit the pavement. I still had a decent amount of gas in the tank, and ran close to an 8 minute mile at the end. Another female runner and I were duking it out at the finish which really helped to push me to go faster. I beat her out by a stride and came in at 1 hour and 42 minutes, more or less on the dot. After finishing they award you with a handmade wooden whistle. Sweet!! And it had cuckoos on it.
I was quite surprised how well my legs felt. That Mount Joy training REALLY helped out. Believe me, I was pretty damn beat, but my legs weren't absolutely dead. I felt like I could have ran another mile or 2 if the race was longer. I drank down a bunch of water and sipped on the free beer they handed out. My appetite was ravenous so I chowed down on a bratwartz and some German potato salad. I was so hungry that I dropped my brat in the grass and still ate it. 5 second rule!!
I finished last out of the group, but I was figuring on that. I'm just really not a speedy trail runner. I enjoy running trails, but I don't enjoy them so much when running for time. Zim came in first in the group at 1 hour 23 minutes, Jon was next at 1 hour 26 minutes, and Novia was an hour and 33 minutes. Don't quote me on these exact times. I was still running at the time and trying to remember what the guys told me. Altogether I had a lot of fun on this run. There was a lot comradery between all the runners. Everyone helped out in figuring out the course directions, which mile you were on and encouraged each other to keep pushing on. Also super happy with the Brooks ASRs. They helped a bunch from the countless times I almost rolled my ankle. And they felt wonderful on that last mile of plodding my tired feet on the pavement. Good times!
Playlist: The Spinnerettes
We arrived at the race around 7am and met up with Jon. All 4 of us shot the shit and started warming up. There were a little under a hundred runners. The race took place at Stoudtburg Village, which is a beautiful little German Bavarian village full of shops and pubs. I'd love to go up there around Christmas time to see it all lit up at night. Stoudt Brewery was also right around corner. Everyone started to line up around 8am for the start of the race. And by 8:15am the Cuckoo Run started. The first mile was on the road, I felt good. The next 2 or 3 were all trail. The trail wasn't too bad. Not super rocky or muddy from last night's downpours. I ran about 11-12 minute miles on the trail. I'm just not fast at all on trails. The next 4-5 miles were all road. This made me extremely happy. I made up my time on the road, running about 8 minute miles. Plus there was a lot of downhill running. Then I hit the longest driveway in Berks County, PA. Of course it was long and winding. And on a steady incline. At the top of the driveway was water and beer. I drank one beer (like 8 ounces) and made my way back down the driveway. Miles 6-8 were trail. And almost unmarked. Another runner and I helped to put the race path sign back up. It would have been really easy to run off course if you didn't see the sign. The trail got a little more hazardous. Some mud, more rocks, exposed roots, downed trees, and now I was descending down the mountain. I ran slower in fear of slipping in the mud and tripping on the rocks. I was closer to a 12 minute pace. The last mile was road. I was quite happy when my feet hit the pavement. I still had a decent amount of gas in the tank, and ran close to an 8 minute mile at the end. Another female runner and I were duking it out at the finish which really helped to push me to go faster. I beat her out by a stride and came in at 1 hour and 42 minutes, more or less on the dot. After finishing they award you with a handmade wooden whistle. Sweet!! And it had cuckoos on it.
I was quite surprised how well my legs felt. That Mount Joy training REALLY helped out. Believe me, I was pretty damn beat, but my legs weren't absolutely dead. I felt like I could have ran another mile or 2 if the race was longer. I drank down a bunch of water and sipped on the free beer they handed out. My appetite was ravenous so I chowed down on a bratwartz and some German potato salad. I was so hungry that I dropped my brat in the grass and still ate it. 5 second rule!!
I finished last out of the group, but I was figuring on that. I'm just really not a speedy trail runner. I enjoy running trails, but I don't enjoy them so much when running for time. Zim came in first in the group at 1 hour 23 minutes, Jon was next at 1 hour 26 minutes, and Novia was an hour and 33 minutes. Don't quote me on these exact times. I was still running at the time and trying to remember what the guys told me. Altogether I had a lot of fun on this run. There was a lot comradery between all the runners. Everyone helped out in figuring out the course directions, which mile you were on and encouraged each other to keep pushing on. Also super happy with the Brooks ASRs. They helped a bunch from the countless times I almost rolled my ankle. And they felt wonderful on that last mile of plodding my tired feet on the pavement. Good times!
Playlist: The Spinnerettes
Friday, August 17, 2012
Last Days of Training
Wednesday Zim and I hit up Mount Joy in Valley Forge Park for some last minute trail/pavement running. Plus we wanted to break in our new Brooks ASRs. We headed out around 2:30pm and it started to get quite dreary out. We started with a 1/2 mile of pavement and went right into 2.5+ miles into trail. A few minutes into the trail the skies opened up. It was kinda refreshing, but I felt I had to be even more careful not to slip. It rained for a good 5-10 minutes. I also ran with a water bottle belt for the first time. Not really a fan. I felt like it was about to fall off half the time and it moved around a little too much for my liking. It got frustrating. This run I did better on Mt. Joy than the first time I ran it, but I started losing confidence in the Cuckoo 15K. I feel my trail running pace is too slow and I'm too paranoid that I'm going to trip and fall. Plus the humidity after the rain had my struggling to catch my breath. And the humidity wasn't all that bad. Soon we came back up and down the mountain on to the pavement again. My legs were a bit tired, but I felt I got my regular pace back and some confidence. We ran about 2 and 1/2 miles on the pavement and made it back to the car. We ran a little less than 6 miles. I was pretty tired, but not spent. We ran for an hour. I've ran a lot longer before, but not with trail included. I saw that my pace wasn't all that bad, and that gave me a bit of a boost.
I'm still quite anxious though. I wish I had another week to train for this.
One thing that I was delighted about during my run, were the new Brooks ASR9s. They were totally worth the $120. They grabbed well to the rocks and gravel terrain. I barely felt any slippage. My ankle rolled at least once and was stabilized in less than a second. I could feel the terrain, but there was enough cushion to make my feet comfortable. On the pavement, they felt even better. Very cushiony. I felt like I was running in my Brooks Ravenna 3s. So far I'm more than happy with my purchase.
Thursday I went for a short 3 and a 1/4 mile run around my neighborhood. I ran in the ASRs to break them in a little more. My feet feel pretty good, and the tendinitis pain in my foot has been very little. I did upper body strength training with free weights right after. 30 minutes of shoulders, biceps, and triceps. And then I finished with 10 minutes of ab work.
Today, Friday, I took the day off. Probably best to give my body a good rest before tomorrow's 15K. Wish me luck!
Playlist: Foo Fighters shuffle
One thing that I was delighted about during my run, were the new Brooks ASR9s. They were totally worth the $120. They grabbed well to the rocks and gravel terrain. I barely felt any slippage. My ankle rolled at least once and was stabilized in less than a second. I could feel the terrain, but there was enough cushion to make my feet comfortable. On the pavement, they felt even better. Very cushiony. I felt like I was running in my Brooks Ravenna 3s. So far I'm more than happy with my purchase.
Thursday I went for a short 3 and a 1/4 mile run around my neighborhood. I ran in the ASRs to break them in a little more. My feet feel pretty good, and the tendinitis pain in my foot has been very little. I did upper body strength training with free weights right after. 30 minutes of shoulders, biceps, and triceps. And then I finished with 10 minutes of ab work.
Today, Friday, I took the day off. Probably best to give my body a good rest before tomorrow's 15K. Wish me luck!
Playlist: Foo Fighters shuffle
Tuesday, August 14, 2012
New Kicks By Brooks
My new pair of running/trail shoes arrived in the mail today. I ordered the new Brooks Adrenaline ASR 9s. For my next race on Saturday, I'm going to be running on half pavement/half trail for 9 miles. My Adidas Thrashers have been pretty damn good on the trail, but I'd like some extra cushioning for that longer pavement run. I do highly recommend Adidas Thrashers for an inexpensive trail shoe. Only $65 on Zappos.
I'm happy that I turned Zim and my friends on to Brooks sneakers. They are great running shoes. Zim actually was the one who told me about the Brooks ASRs. His trail sneakers are more or less minimus, so he REALLY needed a little more padding on this next race. We have yet to try them out, but tomorrow we're going to hit the pavement and dirt, to see how they feel.
Speaking of the next race....TEAM K.A.S.A. (with the exception of Dell) is running the MOUNT CUCKOO 15K on Saturday. The race is in Adamstown, PA right near Stoudts Brewery. Mmm beer. Here's the description of the course via the Uberendurancesports website:
"Race starts at Stoudtsburg village. Mile 1 is road with the second half already climbing up to Mount Cuckoo. Mile 2 continues to climb to the top of Mount cuckoo starting out as a wide gravel road turning into single track and getting increasingly more technical (translation more rocks and roots). Mile 3 continues on top of Mount Cuckoo featuring very runnable single track trail. You hit the 1st aidstation before you decent Mount cuckoo on the other site with more difficult single track. Mile 4 & 5 flat and down hill road section. Time for the road runners to catch up or build a cushion. Mile 5.5 features the steppest and longest driveway in Berks county leading up to the Alpine lodge where the Rehydration challange will take place. Now concentrate, since some of you might now loose their sense of direction. 3 Miles of trail are ahead of you heading up and down Mount cuckoo. Final mile is Road and downhill, sprint to the finish line and pass as many members of the opposing team as possible. Do it 1 more time for a total of a 30K if you feel really cuckoo that day."
Well I'm definately not running the 30K. This is gonna be a challenge. I've never run more than 5 miles in a competitive race. Or have done a beer challenge in a race either. And there's a mountain involved. I know I have the endurance for 9 miles, but it's gonna be pretty damn tough. And I hope a hell of a lot of fun!!!
Anyways....workout today. 32 minutes elliptical. 17 minutes on the treadmill on a decent incline. Lower body strength training. Felt good today. My left quad doesn't feel tight anymore. Stoked for the run with Zim tomorrow.
Playlist: David Bowie:Best of, MGMT: Congratulations
I'm happy that I turned Zim and my friends on to Brooks sneakers. They are great running shoes. Zim actually was the one who told me about the Brooks ASRs. His trail sneakers are more or less minimus, so he REALLY needed a little more padding on this next race. We have yet to try them out, but tomorrow we're going to hit the pavement and dirt, to see how they feel.
Speaking of the next race....TEAM K.A.S.A. (with the exception of Dell) is running the MOUNT CUCKOO 15K on Saturday. The race is in Adamstown, PA right near Stoudts Brewery. Mmm beer. Here's the description of the course via the Uberendurancesports website:
"Race starts at Stoudtsburg village. Mile 1 is road with the second half already climbing up to Mount Cuckoo. Mile 2 continues to climb to the top of Mount cuckoo starting out as a wide gravel road turning into single track and getting increasingly more technical (translation more rocks and roots). Mile 3 continues on top of Mount Cuckoo featuring very runnable single track trail. You hit the 1st aidstation before you decent Mount cuckoo on the other site with more difficult single track. Mile 4 & 5 flat and down hill road section. Time for the road runners to catch up or build a cushion. Mile 5.5 features the steppest and longest driveway in Berks county leading up to the Alpine lodge where the Rehydration challange will take place. Now concentrate, since some of you might now loose their sense of direction. 3 Miles of trail are ahead of you heading up and down Mount cuckoo. Final mile is Road and downhill, sprint to the finish line and pass as many members of the opposing team as possible. Do it 1 more time for a total of a 30K if you feel really cuckoo that day."
Well I'm definately not running the 30K. This is gonna be a challenge. I've never run more than 5 miles in a competitive race. Or have done a beer challenge in a race either. And there's a mountain involved. I know I have the endurance for 9 miles, but it's gonna be pretty damn tough. And I hope a hell of a lot of fun!!!
Anyways....workout today. 32 minutes elliptical. 17 minutes on the treadmill on a decent incline. Lower body strength training. Felt good today. My left quad doesn't feel tight anymore. Stoked for the run with Zim tomorrow.
Playlist: David Bowie:Best of, MGMT: Congratulations
Monday, August 13, 2012
Hero Rush PA
Knowing that I had my first obstacle race, I took Friday off from working out to give my body a nice break. I set my alarm for 5am Saturday morning, and Zim, Dell, and I were on the road by 6am. HERO RUSH race was at Skrimish USA paintball in Albrightsville, PA. It took us about an hour and 45 minutes to get there. We were parked and registered a little after 8am. In our race packet we got a map of the course. It was 3 and 1/2 miles long with 19 obstactles.
We watched the 8:30am competitive wave run, which was pretty small. I'd guess less than 25 people. Our wave was at 9:30am, and was one of the largest. We were told we'd be broken into smaller waves, 10 minutes apart from the previous wave. TEAM K.A.S.A ended up being in the 9:40am wave. The siren blared and it was down the pole to start the race. We ran about a 1/4 mile till we hit the 2nd obstacle, "Forcible Fury" which were windows and a few set of doors held with different levels of bungee cords strengths that you had to get through. Then some more running. Next was "Crowd Control" which were a bunch of tires hanging in your path and on the floor of a tight hallway. Pretty easy. Then my ankle popped outta place for a minute, but I popped it back in. This is common for me. Then I took a nice spill, tripping over my feet or a root. Who knows, but I popped back up and kept running. After that fun, was a tire pull and then run to "Hoarder's Hell" where you had to climb a ladder into a smoke filled room and find the stairs. We had to wait about 8 minutes to even get on the ladder. Once in the room, smoke is EVERYWHERE. You can't see a damn thing. I ended finding the railing, then Zim came back and took my had to find the stairs. Pretty crazy. A quarter done!
Next up was "Entanglement" which were big pipes with bungee cords littered throughout to impede your way. Tougher than I thought. We did have to wait a few minutes for the pipes to clear before we could make our way through. Next CPR. 30 chest pumps on a dummy. "Mazed and Confused" was next on the list. Crawl hands and knees in a dark maze. Not too bad. Then it was off to run through the "Mud Pits". I love running through mud. I don't know why, I just do. Thought I might lose a sneaker only once. It was dirty, stinky, and messy. I enjoyed it. Then a nice deal of trail running to "Baywatch" where you were waist deep in a lake making your way to the other side of the trail. Halfway done!
Next up, "River Rescue" which was manuevering your way in a rocky ass creekbed and under a bridge. Not too bad, but REAL easy to lose your footing. Some more running, and then we stumbled upon the rope wall. It was about 12 to 15 feet. Pretty easy to get up. Getting down, FREAKED me the hell out. I thought there'd be an incline or a rope. Nope, just straight down on ladder like slats. No hay, just the hard ground and some mud. I did it though, thanks to Zim and another female runner. And then I jumped back into the run. A decent stretch of trail running too. Next up, "Hazmat Zone". Swim/walk through gelatin like liquid and swim underneath barrels. Next up, more stinky pipe crawls. After that, a rope climb and a rope descend. I tried 3 times to climb the rope and failed. Zim on the other hand killed the climb. He just didn't have anyone to lend him a hand on getting to the platform. I ended up climbing the ladder. The rope descend was 3 fire hoses. 2 up top for your arms, one for your feet to walk down. I chafted and bruised my arms pretty bad on this. I got most of the way down and jumped off about 3 feet up. My underarms were killing me. This was another obstacle that we both waited a good 5 minutes or so to do. Almost there!!
Next up was "Stretcher Evac", where Zim and I had to carry 2 tires on a stretcher over walls and through big pipes. Pretty easy. Next was "Basement Entrapped" where you had to crawl up about 10 feet through a pipe with water pouring down on you. I picked the toughest one by accident. I had to put my feet in stirrups to pull myself up. Once I knew what I should be doing, I flew through. At the top to the platform, you went down a slide into about 3 feet of water. Next was wading through water while kids blasted fire hoses at you. That was a lot of fun. Those kids loved it! Then a quick run over fire flames and there....the FINISH LINE! It took Zim and I an hour 21 minutes to complete it. Not too bad for my first obstactle race and we lost at least 10 plus minutes on waiting at obstacles. Dell ran it in an hour and a minute, which is awesome! They give you a medal for completing the race and a free t-shirt.
I ended up finishing 447 overall. I'm not sure how many people there were, but it was over a thousand. 122nd overall in women. And 68th in the age group of 25-34. Not bad. And thanks again for Zim staying with me. It really helped. We celebrated with a change of dry clothes, some beers and some grub. HERO RUSH was an awesome time! A challenging course, with a good amount of running and interesting obstacles. And your registration money goes to a GREAT cause. I'd definately want to do this race again next year!
I took Sunday off from working out. I'm a bit banged up and bruised. Monday I went to the gym to do the elliptical for a 1/2 hour, strength train for 25 minutes, and do some abs for 5 minutes. It was a struggle. I'm still recovering. I'll leave you with this pretty picture of my rope burn and bruises on my right arm.
We watched the 8:30am competitive wave run, which was pretty small. I'd guess less than 25 people. Our wave was at 9:30am, and was one of the largest. We were told we'd be broken into smaller waves, 10 minutes apart from the previous wave. TEAM K.A.S.A ended up being in the 9:40am wave. The siren blared and it was down the pole to start the race. We ran about a 1/4 mile till we hit the 2nd obstacle, "Forcible Fury" which were windows and a few set of doors held with different levels of bungee cords strengths that you had to get through. Then some more running. Next was "Crowd Control" which were a bunch of tires hanging in your path and on the floor of a tight hallway. Pretty easy. Then my ankle popped outta place for a minute, but I popped it back in. This is common for me. Then I took a nice spill, tripping over my feet or a root. Who knows, but I popped back up and kept running. After that fun, was a tire pull and then run to "Hoarder's Hell" where you had to climb a ladder into a smoke filled room and find the stairs. We had to wait about 8 minutes to even get on the ladder. Once in the room, smoke is EVERYWHERE. You can't see a damn thing. I ended finding the railing, then Zim came back and took my had to find the stairs. Pretty crazy. A quarter done!
Next up was "Entanglement" which were big pipes with bungee cords littered throughout to impede your way. Tougher than I thought. We did have to wait a few minutes for the pipes to clear before we could make our way through. Next CPR. 30 chest pumps on a dummy. "Mazed and Confused" was next on the list. Crawl hands and knees in a dark maze. Not too bad. Then it was off to run through the "Mud Pits". I love running through mud. I don't know why, I just do. Thought I might lose a sneaker only once. It was dirty, stinky, and messy. I enjoyed it. Then a nice deal of trail running to "Baywatch" where you were waist deep in a lake making your way to the other side of the trail. Halfway done!
Next up, "River Rescue" which was manuevering your way in a rocky ass creekbed and under a bridge. Not too bad, but REAL easy to lose your footing. Some more running, and then we stumbled upon the rope wall. It was about 12 to 15 feet. Pretty easy to get up. Getting down, FREAKED me the hell out. I thought there'd be an incline or a rope. Nope, just straight down on ladder like slats. No hay, just the hard ground and some mud. I did it though, thanks to Zim and another female runner. And then I jumped back into the run. A decent stretch of trail running too. Next up, "Hazmat Zone". Swim/walk through gelatin like liquid and swim underneath barrels. Next up, more stinky pipe crawls. After that, a rope climb and a rope descend. I tried 3 times to climb the rope and failed. Zim on the other hand killed the climb. He just didn't have anyone to lend him a hand on getting to the platform. I ended up climbing the ladder. The rope descend was 3 fire hoses. 2 up top for your arms, one for your feet to walk down. I chafted and bruised my arms pretty bad on this. I got most of the way down and jumped off about 3 feet up. My underarms were killing me. This was another obstacle that we both waited a good 5 minutes or so to do. Almost there!!
Next up was "Stretcher Evac", where Zim and I had to carry 2 tires on a stretcher over walls and through big pipes. Pretty easy. Next was "Basement Entrapped" where you had to crawl up about 10 feet through a pipe with water pouring down on you. I picked the toughest one by accident. I had to put my feet in stirrups to pull myself up. Once I knew what I should be doing, I flew through. At the top to the platform, you went down a slide into about 3 feet of water. Next was wading through water while kids blasted fire hoses at you. That was a lot of fun. Those kids loved it! Then a quick run over fire flames and there....the FINISH LINE! It took Zim and I an hour 21 minutes to complete it. Not too bad for my first obstactle race and we lost at least 10 plus minutes on waiting at obstacles. Dell ran it in an hour and a minute, which is awesome! They give you a medal for completing the race and a free t-shirt.
I ended up finishing 447 overall. I'm not sure how many people there were, but it was over a thousand. 122nd overall in women. And 68th in the age group of 25-34. Not bad. And thanks again for Zim staying with me. It really helped. We celebrated with a change of dry clothes, some beers and some grub. HERO RUSH was an awesome time! A challenging course, with a good amount of running and interesting obstacles. And your registration money goes to a GREAT cause. I'd definately want to do this race again next year!
I took Sunday off from working out. I'm a bit banged up and bruised. Monday I went to the gym to do the elliptical for a 1/2 hour, strength train for 25 minutes, and do some abs for 5 minutes. It was a struggle. I'm still recovering. I'll leave you with this pretty picture of my rope burn and bruises on my right arm.
Thursday, August 9, 2012
Thursday Evening Run in the Park
I decided to get one more good workout in before Saturday morning's Hero Rush race. Zim and I started out with some core work. We followed the core Rush Fit workout DVD. Pretty decent. Different exercises from P90X and Insanity. Almost like a nice middle ground. It last about 30 minutes. Next we met up with Novia for a three mile run at Valley Forge Park. Perfect evening for a run. A cool low 80s temperature and dry. Zim went for a harder run, running with a 10 pound weighted vest on. After our first mile we all did 25 body squats. After mile 2 we stopped and did 25 lunges. After a foot race at the end between Novia and I, we did 25 burpees. Novia won. We stretched out and headed back home.
I showered up and I'm now watching the Steelers v Eagles per season game. Looking forward to the return of the NFL.
Playlist: None
I showered up and I'm now watching the Steelers v Eagles per season game. Looking forward to the return of the NFL.
Playlist: None
Wednesday, August 8, 2012
Short But Sweet
Here's Tuesday and Wednesday in a nutshell:
Tuesday: I was quite sore from all the strength training in the last couple of days. I decided on cardio and tried to be light on my feet. Boxing it is! Here goes:
5 minutes jump rope warm-up
1 round shadow boxing
4 rounds heavy bag punching
1 round calisthenics
5-10 minutes of ab work
Workout time: 40 minutes
I showered up, and went to the boxing gym to help out the kids.
Wednesday: I decided to work out before my 8am shift. I wanted to go out to dinner with Zim after our tough ass day at work. We had 4 plus orders to put away. I knew I'd probably want a beer and a delicious salad at Rock Bottom in KOP after all the chaos of the day. I woke up at 5:50am and had my running clothes on ready to go by 6:15am.
26 minutes running 3.15 miles
25 Bulgarian bag presses
25 regular push-ups
25 twist crunches
25 body squats
25 burpees
DONE
Showered and was off to work. REALLY happy I worked out early. Enjoyed dinner with Zim, those beers, and having a vodka now. This is my last night before the race to blow off some steam and have a few drinks. Three more days to go till HERO RUSH. Going to work out tomorrow evening and then take Friday off to let my body rest for Saturday's insanity. Gonna be a blast!!!
Playlist: Division of Laura Lee: Black City (Tuesday)
Franz Ferdinand: Tonight (Wednesday)
Tuesday: I was quite sore from all the strength training in the last couple of days. I decided on cardio and tried to be light on my feet. Boxing it is! Here goes:
5 minutes jump rope warm-up
1 round shadow boxing
4 rounds heavy bag punching
1 round calisthenics
5-10 minutes of ab work
Workout time: 40 minutes
I showered up, and went to the boxing gym to help out the kids.
Wednesday: I decided to work out before my 8am shift. I wanted to go out to dinner with Zim after our tough ass day at work. We had 4 plus orders to put away. I knew I'd probably want a beer and a delicious salad at Rock Bottom in KOP after all the chaos of the day. I woke up at 5:50am and had my running clothes on ready to go by 6:15am.
26 minutes running 3.15 miles
25 Bulgarian bag presses
25 regular push-ups
25 twist crunches
25 body squats
25 burpees
DONE
Showered and was off to work. REALLY happy I worked out early. Enjoyed dinner with Zim, those beers, and having a vodka now. This is my last night before the race to blow off some steam and have a few drinks. Three more days to go till HERO RUSH. Going to work out tomorrow evening and then take Friday off to let my body rest for Saturday's insanity. Gonna be a blast!!!
Playlist: Division of Laura Lee: Black City (Tuesday)
Franz Ferdinand: Tonight (Wednesday)
Monday, August 6, 2012
5 Days Till Hero Rush!!!
I started my Monday, sore and tired. My work schedule is screwy this week because of summer vacations, so I'm working more or less all week. I could use the money. Anyways...I got into work at 9am and was glad I didn't get an early morning workout in. My whole body was sore. It was the good sore though, no pain really. I decided to workout after my shift and after a Wegman's sushi take-out dinner. I broke my workout clothes on and went to the paved trail around 7pm.
The trail was a bit busy with bikes, and the weather was a lot less humid than this afternoon. I ended up run 4.35 miles in 37 minutes. Not bad. My foot was sore, but it felt decent. I came home and did upper body strength training with free weights. I did 4 rounds of shoulders, biceps, and triceps. First round was shoulder presses (15lb,10), static arm curl (15lb,16), and tricep kickbacks (9lb,10). Repeat. Second was fisherman's presses (15, 10) curls/hammers (15,15), and tricep switch grips kickbacks (9,10). Repeat. Third was upright row (15,10), cohen curls (15,10), 20 dips. Repeat. Fourth round, straight arm presses, (6lb,10), in & out curls (15,10), and lying down tricep press (12,10). Repeat. I ended it was 20 overhead presses and 10 upright rows with the 26lb bulgarian bag.
DONE.
I'm gonna feel it tomorrow. I'm trying to get all the hard workouts out of the way for the week to feel good for the HERO RUSH obstactle race on Saturday morning. No early morning workout for me tomorrow. I didn't get done till 8:20pm.
Playlist: Division of Laura Lee: Das Not Compute, Funeral Dress: Totally Dressed
The trail was a bit busy with bikes, and the weather was a lot less humid than this afternoon. I ended up run 4.35 miles in 37 minutes. Not bad. My foot was sore, but it felt decent. I came home and did upper body strength training with free weights. I did 4 rounds of shoulders, biceps, and triceps. First round was shoulder presses (15lb,10), static arm curl (15lb,16), and tricep kickbacks (9lb,10). Repeat. Second was fisherman's presses (15, 10) curls/hammers (15,15), and tricep switch grips kickbacks (9,10). Repeat. Third was upright row (15,10), cohen curls (15,10), 20 dips. Repeat. Fourth round, straight arm presses, (6lb,10), in & out curls (15,10), and lying down tricep press (12,10). Repeat. I ended it was 20 overhead presses and 10 upright rows with the 26lb bulgarian bag.
DONE.
I'm gonna feel it tomorrow. I'm trying to get all the hard workouts out of the way for the week to feel good for the HERO RUSH obstactle race on Saturday morning. No early morning workout for me tomorrow. I didn't get done till 8:20pm.
Playlist: Division of Laura Lee: Das Not Compute, Funeral Dress: Totally Dressed
Sunday, August 5, 2012
The Weekend
A quick wrap-up:
Friday: I took the day off. A recovery day from the trail run the day before. Saw Poltergeist later that night for Phoenixville's Friday Fright Fest. Good stuff. Went to bed late. The movie let out after midnight.
Saturday: A Beach Body DVD. Insanity: Interval Max Cardio. Pretty tough workout. I've never done this one before. Started it at 6am. I was pouring sweat by 6:30am, and jumped into the shower by 7:05. The workout was 55 minutes long. Kicked my ass pretty well. Got to work by 8am, and started my workday refreshed and ready.
Sunday: Zim and I did the WOD (Workout Of the Day) Here goes:
100 body squats
55 push-ups: 26 regular/29 knees
2 1/2 mins, 1 minute planks
100 jumping lunges
50 burpees
25 max pull-up (chair asst)
50 twist crunches/50 crunches
1 plus miles
DONE
I'll be feeling it tomorrow for sure.
Playlist: Sleeper Agent
Friday: I took the day off. A recovery day from the trail run the day before. Saw Poltergeist later that night for Phoenixville's Friday Fright Fest. Good stuff. Went to bed late. The movie let out after midnight.
Saturday: A Beach Body DVD. Insanity: Interval Max Cardio. Pretty tough workout. I've never done this one before. Started it at 6am. I was pouring sweat by 6:30am, and jumped into the shower by 7:05. The workout was 55 minutes long. Kicked my ass pretty well. Got to work by 8am, and started my workday refreshed and ready.
Sunday: Zim and I did the WOD (Workout Of the Day) Here goes:
100 body squats
55 push-ups: 26 regular/29 knees
2 1/2 mins, 1 minute planks
100 jumping lunges
50 burpees
25 max pull-up (chair asst)
50 twist crunches/50 crunches
1 plus miles
DONE
I'll be feeling it tomorrow for sure.
Playlist: Sleeper Agent
Thursday, August 2, 2012
Bournelyf 5K Trail Run
I cowboyed up this morning and decided to give the Bournelyf run a go. It started at 7pm, so I felt like a couch potato waiting around, not working out. After I got my errands done in the morning I literally watched TV for 4 hours. Mostly Olympics though.
Zim and I got to Rustin High School in West Chester, PA a little before 6pm. It was $20 and the money went to the Bournelyf special needs kids' camp. Great cause and even better program. A decent amount of people showed up. I'd say more than 100 runners. One thing that I didn't know about the race was that it was 90% a trail run. I was sporting my cushy Brooks sneakers made for feet hitting the pavement. I woulda broke my Adidas trail sneaks if I woulda known. And I probably wouldn't have been slipping as much. But honestly it wasn't that much.
The trail circled around the Rustin High School campus grounds in the fields. They have a boatload of property out there. Pretty hilly and pretty tough. You're doing a decent amount of uphill running on some nice steady upgrades. It wasn't Mount Joy running. But it was definately challenging to just keep running. I didn't stop at all. But I wanted too. I think that's when all my training kicks in. In the last mile of the run, the path converges with folks doing the 2 mile fun walk. It was pretty awesome to see how much fun the camp kids were having. Big smiles everywhere. The race ends at the football stadium, finishing with one lap around the track. God I was tired. I saw Zim was already done as I started for the track. He crushed the race, coming in at 21:40!!! He took 2 minutes off his best pavement 5K!!! Kick ass!!! I crossed the finish line at 26:02 and guzzled down some water. Not too bad for running on a recovering foot, having some stomach issues earlier in the day, and it being a trail run. I can't complain.
I scarfed down a banana while Zim ate a bagel as we took a breather and talked to another runner. Then I spotted our friend Finn, who showed up to watch us run. Pretty awesome he came out to watch us race. Thanks dude! The awards ceremony started and my name got called for 10th woman overall. I won a $25 Giant gift card and a message from kids at the camp. Awesome!! Wasn't expecting that.
Zim and I got to Rustin High School in West Chester, PA a little before 6pm. It was $20 and the money went to the Bournelyf special needs kids' camp. Great cause and even better program. A decent amount of people showed up. I'd say more than 100 runners. One thing that I didn't know about the race was that it was 90% a trail run. I was sporting my cushy Brooks sneakers made for feet hitting the pavement. I woulda broke my Adidas trail sneaks if I woulda known. And I probably wouldn't have been slipping as much. But honestly it wasn't that much.
The trail circled around the Rustin High School campus grounds in the fields. They have a boatload of property out there. Pretty hilly and pretty tough. You're doing a decent amount of uphill running on some nice steady upgrades. It wasn't Mount Joy running. But it was definately challenging to just keep running. I didn't stop at all. But I wanted too. I think that's when all my training kicks in. In the last mile of the run, the path converges with folks doing the 2 mile fun walk. It was pretty awesome to see how much fun the camp kids were having. Big smiles everywhere. The race ends at the football stadium, finishing with one lap around the track. God I was tired. I saw Zim was already done as I started for the track. He crushed the race, coming in at 21:40!!! He took 2 minutes off his best pavement 5K!!! Kick ass!!! I crossed the finish line at 26:02 and guzzled down some water. Not too bad for running on a recovering foot, having some stomach issues earlier in the day, and it being a trail run. I can't complain.
I scarfed down a banana while Zim ate a bagel as we took a breather and talked to another runner. Then I spotted our friend Finn, who showed up to watch us run. Pretty awesome he came out to watch us race. Thanks dude! The awards ceremony started and my name got called for 10th woman overall. I won a $25 Giant gift card and a message from kids at the camp. Awesome!! Wasn't expecting that.
Glad I made the race. Had a blast!!!!
Playlist: Division of Laura Lee: Violence is Timeless
Wednesday, August 1, 2012
SPI Belt
I get down the shore last weekend and my mom hands me this package.
"What's this??"
"I'd thought you'd wanna try it out." my mom says.
"Well what is it??"
"It's a item belt." say mom.
"Okay" I say with a sour face.
"It's for running. I got you it in blue." she says.
Sweet, I think, now what the hell is this...
I got a SPI Belt. First reaction, I thought it was crap. My mom mentioned QVC to me when explaining the device. The contraption is a snap belt with a zipper pocket that I KNOW can hold a phone. And probably a credit card and a key.
I first used it on a beach run in Ocean City, NJ last weekend. Super comfy and roomy. I use my phone a lot coz of the G3 to track my distance and time on RUNKEEPER. Anyways...really liked the SPI Belt. Couldn't even tell it was there. Not bouncing around at all. I took it for a 5 mile run earlier this week and had no problems as well. It's a good investment for $20 if you're not into carrying your music device, or car key, or ID. Real easy to run with as well.
Here's the website:
http://store.spibelt.com/category-s/2.htm
"What's this??"
"I'd thought you'd wanna try it out." my mom says.
"Well what is it??"
"It's a item belt." say mom.
"Okay" I say with a sour face.
"It's for running. I got you it in blue." she says.
Sweet, I think, now what the hell is this...
I got a SPI Belt. First reaction, I thought it was crap. My mom mentioned QVC to me when explaining the device. The contraption is a snap belt with a zipper pocket that I KNOW can hold a phone. And probably a credit card and a key.
I first used it on a beach run in Ocean City, NJ last weekend. Super comfy and roomy. I use my phone a lot coz of the G3 to track my distance and time on RUNKEEPER. Anyways...really liked the SPI Belt. Couldn't even tell it was there. Not bouncing around at all. I took it for a 5 mile run earlier this week and had no problems as well. It's a good investment for $20 if you're not into carrying your music device, or car key, or ID. Real easy to run with as well.
Here's the website:
http://store.spibelt.com/category-s/2.htm
Tuesday & Wednesday blah blah
Sounds soo interesting eh??
Tuesday: Gym day. Elliptical 35 minutes and upper body strength. The usual. The usual machines. Wish I could sound more creative. Pull-ups, dips, chest press, lat pull down, sit down row, standing tricep machine, free weights. The BEST is that I'm doing full push ups. Not the whole set. But I'm getting at least 5 in. Feels good. Wonder if the Core Pore protein shake is doing it's thing? Hmm. Finished off with 5 minutes of abs.
Wednesday: Shipment day at work, so I'm constantly on my feet and lifting cases of liquids. Gets quite tiring at times. After work...another gym day. Elliptical 40 minutes. Felt real good. Then lower body strength. The usual as well. Leg presses, calf lifts, glutes. lying leg curls, hip adductors/abductors, leg extensions and curls. 5-10 minutes finish of ab work. DONE.
Not bad. My foot's been feeling real good. Not sore at all after the 5 mile + Valley Forge run. Might do a 5K tomorrow. Just don't wanna screw my foot up a week and change before the HERO RUSH race. Zim's gonna run. I'll at least be there.
Did sign up for the 8/18 Cuckoo Run with TEAM KASA. The Cuckoo Run is a 15K half trail/half pavement run, with beer achivements in between. You don't say...hmmm. Never ran 9 miles. Ran a bit more than 8. But hell, it's the next challenge on my list. Hopefully I don't get too beat up during the Hero Rush a week before.
Word.
Playlist: Casualties: Best Of, Choking Victim: No Gods No Managers
Tuesday: Gym day. Elliptical 35 minutes and upper body strength. The usual. The usual machines. Wish I could sound more creative. Pull-ups, dips, chest press, lat pull down, sit down row, standing tricep machine, free weights. The BEST is that I'm doing full push ups. Not the whole set. But I'm getting at least 5 in. Feels good. Wonder if the Core Pore protein shake is doing it's thing? Hmm. Finished off with 5 minutes of abs.
Wednesday: Shipment day at work, so I'm constantly on my feet and lifting cases of liquids. Gets quite tiring at times. After work...another gym day. Elliptical 40 minutes. Felt real good. Then lower body strength. The usual as well. Leg presses, calf lifts, glutes. lying leg curls, hip adductors/abductors, leg extensions and curls. 5-10 minutes finish of ab work. DONE.
Not bad. My foot's been feeling real good. Not sore at all after the 5 mile + Valley Forge run. Might do a 5K tomorrow. Just don't wanna screw my foot up a week and change before the HERO RUSH race. Zim's gonna run. I'll at least be there.
Did sign up for the 8/18 Cuckoo Run with TEAM KASA. The Cuckoo Run is a 15K half trail/half pavement run, with beer achivements in between. You don't say...hmmm. Never ran 9 miles. Ran a bit more than 8. But hell, it's the next challenge on my list. Hopefully I don't get too beat up during the Hero Rush a week before.
Word.
Playlist: Casualties: Best Of, Choking Victim: No Gods No Managers
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