A Run and a Lift.

Morning sunshine gave way to a big temperature drop and a torrential downpour; it was crazy to see roll in—it was like one of those late summer days in the midwest when the temperature drops 40 degrees, the sky goes all green and people start looking for funnel clouds and tornadoes. (Hmmmm... spellcheck says there's an "e" on the end of the plural "tornado"...looks weird to me. Anyway, moving along.)

Of course the temp drop was probably only 10 degrees or so, but San Francisco weather generally sits right on the sweet stop between comfortably cool and chilly, so the drop was noticeable.

With my plans to run outside thwarted, I headed over to the gym to get my run in on the treadmill. I wish I could report a great run, but alas it was not to be.

As cool as it is in San Francisco, places generally seem to be stingy with letting fresh air in. The 24 Hour Fitness I generally work out at down in the Marina tends to be a little stuffy. On rainy days, it becomes a bit of a sauna; no fresh air, high humidity, rising temperatures. If you can't find a treadmill in front of one of their few fans, you're in for a weight-cutting session.

I wasn't lucky enough to get one of those fan-blessed spots; the woman next to me was the lucky one, and at maybe 95 lbs and fit even she was sweating buckets. But she was also smoothly cruising at 7.7mph.

Yes, I do check to see what speeds other people run at. I'm always curious. There are some smoking-fast folks out there, for sure. I remember one day in San Diego going down to the fitness area in my apartment complex and seeing this absolute gazelle flying on the treadmill. Just all grace and good form and speed.

When she finished and it was my turn, I had to compliment her—I remember telling her that watching her run was probably one of the most athletic feats I'd seen in person in a long time, which it was. She looked like she was put on this earth to run. We chatted a bit after, I asked her some form questions, and she kept telling me that I needed to loosen up. It was like a friendly gait analysis lesson from someone who was apparently a track star at UCSD. I'll take free coaching wherever I can get it, and I still try (with varying degrees of success) to stay loose and not tense up when I run. Thanks for the tip, random track star lady!

Anyway, I digress. It was hot at the gym, I got all hot, and my left lower leg started to bind up a bit. Screw it. With ramping up my weekly miles and the heel lift changing my gate, I feel like I'm playing with injury fire here. So I stopped short and hit the weights. Maybe I'll run tomorrow, maybe I'll R*I*C*E it and put in a good effort on Sunday.

Weightlifting

Bench Press: 3 sets of 5 reps @ 195lbs
Deadlift: 3 sets of 5 reps @ 135lbs
Still Dips: 3 sets of 5 reps
Pull-Downs: 3 sets of 5 reps @ heavy weight
Seated Rows: 3 sets of 5 reps @ heavy weight
Ball Crunches: 3 sets of 10 reps

Weights went a lot better than the run. Deadlifts are beginning to be fun, but you can definitely chew the crap out of your shins with the barbell. Good form dictates that you keep the bar close to your lower legs as you lift (to protect your back), and the roughened bar grip gives your shins a deep exfoliation with every rep. Good times.

I'll be adding more reps to the dips and crunches soon. I also just picked up a couple books on core training and lifting, so I'll probably adjust my routine once I've read them.

Man I was wordy today.

Have a happy Valentines Day tomorrow; even thought it's a Hallmark holiday, take it as an opportunity to enjoy whoever special you have around you, and remember (at least for one day) not to take their specialness for granted.

Photo courtesy Jpeg Jedi on Flickr.

Ugh, Terrible Run; Decent Lifting

Yeesh, terrible. Terrible terrible.

It was raining and hailing and acting all crazy outside, so I resigned myself to get my miles in on the treadmill. I moved yesterday's workout to today (was feeling a little funky and a little sore), so I was slated for 4 miles and a bunch of lifting.

I don't know what went wrong, but my left lower leg muscles were going nuts. Just knotted up and not into running today. It was one of those things where my right leg stride is normal, but my left foot is just flopping on each step. Ever have that? Weird.

All signs point to the lift I've put in my right shoe; my armchair physiologist theory is that to some extent I'm getting in realignment, and my left lower-leg is having to do a little more work than it's used to. Hopefully I haven't created a brand new problem. It really doesn't feel like it.

By the time I quit (2.5 miles short) both my lower legs were bound up and tight.

I've had the last 2 days off, so I'm not sure if I slept funny or have been eating poorly or what. But it's weird, fo sho.

Anyway, lifting went better. I'm now starting to add weight a little bit at a time. Since the weight of the pull-down and row machines are arbitrary—it says "12" instead of "___lbs"—I won't bother recording it here, but I've gone up a plate in both instances.

Weightlifting

Bench Press: 3 sets of 5 reps @ 195lbs
Squats: 3 sets of 5 reps @ 135lbs
Still Dips: 3 sets of 5 reps
Pull-Downs: 3 sets of 5 reps @ heavy weight
Seated Elliptical Rows: 3 sets of 5 reps @ heavy weight
Ball Crunches: 3 sets of 10 reps

Gettin' Back on the Horse

This evening I hit the gym. I normally like to work out during the day, but that's how it goes sometimes.

Not a great run today, but that's okay. Again, I ended up walking some, but I'm just getting back into stride so I think it's okay. I also shorted the distance, but again, I'm okay with that. All I need to do is get back into my schedule and ease into my training plan without incurring injury and I'm golden.

Weightlifting

Bench Press: 3 sets of 5 reps @ 155, 175, 185lbs
Dead Lifts: 3 sets of 5 reps @ 50, 70, 80lbs
Still Dips: damn. I forgot to do still dips. Damn.
Lat Pull-Downs: 3 sets of 5 reps @ heavy weight

Tomorrow's a day off. Have a great weekend!

Blah Blah Blah Treadmill Blah Blah Blah Weights

Another great day with Hella Sound music in the ears, so I switched it up during my run and listened to Silversun Pickups album Carnavas. This was my drive-to-work album for a long time in San Diego, and it's near and dear to my heart. Not the best album to run with maybe, but good to listen nonetheless. If you don't know this album, maybe you should.

On the Hella Sound tip, I'm really happy with how recording is going, and I'm completely stoked to have something ready for folks soon. A big part of this has been a learning experience, and I'm loving every minute of it.

Slated for 2 miles, I hit 24 Hour Fitness and ran on the treadmill. 2 miles is doable on the treadmill; I'd hate to run 10 miles on it, but 2 is quick and easy. I kept the mph at 6.2, the total run time being 19:43.

The run was great, the pace (for me) was quick, and I felt mighty fine.

Weightlifting

Bench Press: 3 sets of 5 reps @ 185lbs
Dead Lifts: 3 sets of 5 reps @ 95lbs
Still Dips: 3 sets of 5 reps
Lat Pull-Downs: 3 sets of 5 reps @ heavy weight

I'm loving the multiple-joint, heavy-weight plan. Not that I'm hefting big weights, but it's so much more fun that high-rep, low weight crap I was doing. I truly feel improved strength overall. I'll have to mix it up some down the road, but for now it's great. However, I am playing it safe with dead lifts. The last thing I want to do is tweak my back and jack myself up. 95lbs with good form is good enough for me for now.

Short Trot and Hoistin'

Oh Wordle, you make the prettiest graphics when I can't think of a picture worth posting.

Nice little 2 miler today on the treadmill. I did get a little gassed for some reason halfway through; maybe it was the fancy, fatty dinner I had last night, maybe it was the high-ish temperature in the gym. But I didn't quit. Sure, no great achievement considering it's a measly 2 mile run, but hey, it's something. I'll hang my hat on it—small victories, baby. Small victories.

Weightlifting

Bench Press: 3 sets of 5 reps @ 175, 185, 195lbs
Squats: 3 sets of 5 reps @ 135, 175, 205lbs
Still Dips: 3 sets of 5 reps
Lat Pull-Downs: 3 sets of 5 reps @ heavy weight

Remember that I'm using the pull-down machine in lieu of doing pull-ups—something that I just can't do many of at this weight. I am gaining strength there, tho. So hopefully the weight will go down, the strength will go up, and I'll divorce myself from using any machines in my workout.

Damn, I just realized: I forgot to do my soleus muscle dorsiflex exercises. Dammit. I'll do them tomorrow.

Life is good.

Ahh Yes, The All-Weather Track

Went over to Kezar today for my run.

What does my run at Kezar have to do with a Tusken Raider (pictured at the left)? Does it represent my obstinate tenacity with which I hit the track? Symbolize my unrelenting rage against being stationary? Did I hide behind a rock and shoot at jogging jawas?

The answer, in a word, is "no". I just think they're cool. (Thanks, Wikipedia, for the pic.)

So, I scheduled myself for 3 miles. I only ran 2. Wah wah. Honestly—and maybe I'm just rationalizing—I think it's okay that I only did 2 miles. I mucked up my ramp-up week, and it'd probably be a bad idea to bounce right into doing 19+ miles a week.

I pretty much quit. But really, I think the treadmill has gotten me into the mindset of "faster faster faster", which (if I was to further speculate) is probably due to the relative boredom of a treadmill, and the fact that I feel like I have an audience on the treadmill at the gym. All those people around... Just makes me want to run faster.

Oddly, my legs felt great, but my cardio sucked. I gassed out pretty quick. Could be going too fast. Could be the extra weight I've hefted on. Regardless, that'll be resolved soon enough.

In Other News

On the purely personal, non-fitness front, @LosBee and I have adopted a new furry son. We've named him Jeff. He's pretty awesome.

A Quicky Treadmill Trot, Some Weights

Hey. So. Yeah.

Truth time: I haven't run or gone to the gym since last Tuesday. I have no real excuse, no explanation. Schedule conflicts, wicked insomnia and a general sense of blah kept me from sticking to my plan. I started feeling crappier and crappier until I finally grew a pair and got my workout in.

Funny, but as soon as I was done, I felt absolutely amazing.

I've noticed that in general the best way to turn around a funk, get out of a rush and crush ennui is to get your ass up and do something. It applies to work, it applies to household tasks, it applies to fitness.

It wasn't much of a run, but it was a run. And it felt great. My new Asics Nimbus kicks are great, and all is well.

In Other News

God help me, I went out and got a pair of Crocs. Now, pardon me (sincerely) if you really like Crocs, but I myself have always thought they were pretty darn...ugly. Fugly, really. But they've done a great job marketing to runners, because I kept thinking "damn, maybe my feet would be happy if I wore these around the home office." Sure enough, they feel great. Ugly as sin, but they feel great. They're pretty cheap, too, in the grand scheme of things.

Weightlifting

Bench Press: 3 sets of 5 reps @ 135lbs
Still Dips: 3 sets of 5 reps
Lat Pull-Downs: 3 sets of 5 reps @ heavy weight

I've adjusted the Calendar a bit to reflect my botching the last week's plans. This was my ease-in period, and I'm not sure if I should stick with the schedule and jump right in to 19 mile weeks. I shouldn't, but I might.

Also, I just may move my Wednesday lifting (upper-body) to both Tuesday and Thursday. It'll get me a few more reps, and it'll also free me from having to go to the gym 3 days a week. I can get my Wednesday run in wherever, instead of being tied to the gym.

Until Friday!

I Don't Even Want to Talk About It

It was a wrong-side-of-the-bed-type run. I was so frustrated I didn't even get my weightlifting workout in.

Tomorrow's another day.

New Shoes == Happiness

Just like Harry Potter, I'm rockin' the Nimbus. Although mine are shoes, and his was a broomstick. Major difference.

I ordered the Asics Nimbus 10s from Zappos.com on Tuesday afternoon. Damn shoes showed up on Wednesday. No lie. And, while they weren't cheaper than other stores, the shipping was free. Fantastic shopping experience. (No, I ain't in any way affiliated with Zappos and was not induced to say this, just as this woman was not paid to relate this great post about her experience. They're just doing good work.)

I couldn't wait to strap them on and give 'em a run.

Today was 2 miles running, deadlifts and whatnot. I couldn't help but ratchet up the pace a bit more, spending most of my time around the 9:40 mark. Damn it felt good. And I'm pleased as punch with the Nimbus 10s. Very cushy, seemed to be friendly with my high arch, seemed to let me pronate as I'm supposed to. Goodness.

Weights

Deadlift: 3 sets of 5 reps @ 60lbs, 80lbs, 100lbs
Lunges: 1 set (each side) of 5 reps

I basically didn't really feel like doing lunges today. Not a great attitude, but eh. Whatever.

Hahahaha. *sigh* Oh well.

Tomorrow's another rest day as I ramp into the training schedule.

...It's Like a Hamster Wheel, But For People

Per The Plan III I hit the gym today, knocking out an easy 2 miler, some free weight squats, lunges and the anti-shin-splint exercises shown in this post.

Two miles were cake, and I bumped up the pace a bit. My whole plan is to ease into this the right way, and I didn't want to shoot myself in the foot (or the shin) by being way too overzealous and amping the speed way up. So, I stuck around the 10min/mile mark.

Unfortunately, in order to get my workout in quickly and efficiently (as well as avoid concrete or other hard running surfaces), I decided to run on the treadmill. Treadmills can be boring, but it didn't really bother me today. Actually, it was a pretty great way to get my run in and concentrate on my form. I think what you lose on a treadmill (aside from outdoor aesthetic values) is the need to pace yourself. When the machine is lapping the belt at X rpms a minute, you don't have to monitor your pace and maintain it yourself—it happens for you, automagically.

In trying to get lifting into my routine, I foresee a problem reconciling my run locations. Or, to say it in another, non-spaghetti-talk way: it's gonna suck to have to run on a treadmill all the time, but I'm not sure what my options are.

Regardless, and above and beyond all else, it was a great run and a good workout.

Weights

Squats: 5 reps x 3 sets, 115lbs, 135lbs, 155lbs
Lunges: 5 reps (each side) x 3 sets forward-backward step lunges

Photo courtesy kennymiller at Flickr.

Yeah, So I'm Down in San Diego

So I'm down in San Diego this week, helping out a friend and taking care of some bidness.

@LosBee and I lived here for 6 (or was it 7?) years before moving to San Francisco in the summer of 2007. It's a beautiful place, and while it's great to be back, it's not without mixed feelings.

Funny how that works. I guess it's not always easy to change—to pack up everything you own and leave everything you've become familiar and comfortable with and start something wholly new.

Yeah. Anyway, here I am back in San Diego for the week, hoping to get some sun, stay on track in my half-marathon training program and record, record, record.

After spending an inordinate amount of time making like Georgie does in this pic, I hit the gym for some treadmill and some weights.

Got in a little less than a 3 mile run with hills (5.5 degrees) and did 3 sets of squats @ 135lbs, 5 reps each.

Tomorrow's a full day, and I'm looking to hit it hard.

Photos courtesy of Michael in San Diego and jsome1 on Flickr, accordingly.