Yay!
13.1 Miles in sunny (for once) San Francisco!
1:45:48 Clock Time
1:43:45 Chip Time
http://bit.ly/cXv8uZ
I beat my time from last year!
And now...some rest.
Showing posts with label run. Show all posts
Showing posts with label run. Show all posts
Sunday, February 7, 2010
Friday, January 29, 2010
Now, that was unexpected
Before work yesterday, I went for a short run (~2.5ish miles) with my friend. In the process, she lost her breakfast...and I don't mean misplaced like a set of keys.
My bad. I didn't mean to push her that hard.
In the evening, I went to Dr. Johanna Lelke's well-attended injury prevention lecture for runners at Innersport Chiropractic. She talked about how to properly warm-up, cross-train/condition, and stretch for injury-free running. While I have a routine going, I did learn something from the lecture: such as targeting ankles, knees, core, and glutes for conditioning. I already work larger and compound muscle groups as well as core, but I should keep those specific areas in mind. I also volunteered to perform examples of squats and some core exercises. If I had known it would've been more interactive, I wouldn't have worn movement restricting jeans. Ah, be stylish and fit at the same time, eh?
Ok...time for a gym workout. Reports on that later.
My bad. I didn't mean to push her that hard.
In the evening, I went to Dr. Johanna Lelke's well-attended injury prevention lecture for runners at Innersport Chiropractic. She talked about how to properly warm-up, cross-train/condition, and stretch for injury-free running. While I have a routine going, I did learn something from the lecture: such as targeting ankles, knees, core, and glutes for conditioning. I already work larger and compound muscle groups as well as core, but I should keep those specific areas in mind. I also volunteered to perform examples of squats and some core exercises. If I had known it would've been more interactive, I wouldn't have worn movement restricting jeans. Ah, be stylish and fit at the same time, eh?
Ok...time for a gym workout. Reports on that later.
Wednesday, January 27, 2010
Slacking, hanging, and hurting
Whoops! Looks like I haven't updated this in a week! What did I do, what did I do?
Wednesday, January 20th, 2010
Finished a V4 by the Mushroom. And then climbed mostly roped routes. And fell off a 5.10b on lead after an hour of climbing. Man-oh-man...I'm in need of reconditioning. I gotta figure out how to conserve energy...or just not climb overhangs when I'm pumped.
Thursday, January 21st, 2010
Ran ~4.5miles in the rain. W00t! That's about it.
Friday, January 22nd, 2010
Not exactly a "fitness" routine, but I jugged up fixed lines at GWPC to photograph the comp. Pain ensued.
Saturday, January 23rd, 2010
Did my shoulder rehab/workout after work.
Tuesday, January 26th, 2010
A little bit of back, a little bit of quads.
5x5 Squats w/ 185lbs
20 - 2' squat jumps right after last set
5x5 Pullups +10lbs
2x10 Bulgarian split squats +50lbs (each leg)
2x10 Single-armed rows, elbow out +25lbs (each arm)
And then my shoulder routine.
Whew! Still trying to figure out what I'm going to do today.
Wednesday, January 20th, 2010
Finished a V4 by the Mushroom. And then climbed mostly roped routes. And fell off a 5.10b on lead after an hour of climbing. Man-oh-man...I'm in need of reconditioning. I gotta figure out how to conserve energy...or just not climb overhangs when I'm pumped.
Thursday, January 21st, 2010
Ran ~4.5miles in the rain. W00t! That's about it.
Friday, January 22nd, 2010
Not exactly a "fitness" routine, but I jugged up fixed lines at GWPC to photograph the comp. Pain ensued.
Saturday, January 23rd, 2010
Did my shoulder rehab/workout after work.
Tuesday, January 26th, 2010
A little bit of back, a little bit of quads.
5x5 Squats w/ 185lbs
20 - 2' squat jumps right after last set
5x5 Pullups +10lbs
2x10 Bulgarian split squats +50lbs (each leg)
2x10 Single-armed rows, elbow out +25lbs (each arm)
And then my shoulder routine.
Whew! Still trying to figure out what I'm going to do today.
Sunday, January 17, 2010
Diesel FIT, weekend edition
The weekend is no time to slack off and gorge on ice cream!
Saturday:
Climbed roped routes
Chest exercise:
Ring pushups 3 x 10reps
Bodyweight dips 3 x 10reps
Incline dumbbell press 3 x 10 reps 30lbs
Telle flys 3 x 12 reps, 15 lbs
Still taking it easy because of the shoulder.
Sunday:
Interval run
Mild warmup
2 x 30s w/ 30s off
2 x 60s w/ 60s off
2 x 90s w/ 90s off
2 x 120s w/ 120s off
Let's see what the new week brings.
Saturday:
Climbed roped routes
Chest exercise:
Ring pushups 3 x 10reps
Bodyweight dips 3 x 10reps
Incline dumbbell press 3 x 10 reps 30lbs
Telle flys 3 x 12 reps, 15 lbs
Still taking it easy because of the shoulder.
Sunday:
Interval run
Mild warmup
2 x 30s w/ 30s off
2 x 60s w/ 60s off
2 x 90s w/ 90s off
2 x 120s w/ 120s off
Let's see what the new week brings.
Saturday, January 16, 2010
Run, run, run your boat...wait a....
Ran ~5.4 miles today. Averaged an 8:20 pace, which is kinda slow for me.
I also realized the Kaiser Permanente Half Marathon is in 3 weeks. Thinking, "why not?" I register for it. Yayz...I'm crazy. I essentially have 2 weeks to crank myself back into shape.
Seriously, don't try this at home, kids.
I also realized the Kaiser Permanente Half Marathon is in 3 weeks. Thinking, "why not?" I register for it. Yayz...I'm crazy. I essentially have 2 weeks to crank myself back into shape.
Seriously, don't try this at home, kids.
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