Thursday, August 28, 2008
Reluctantly Biking today
Equipment: Stairmaster Bike
Resistance: 20
Distance: 11.20 miles
Time: 30 minutes
Program: Intervals
Labels: i hate cycling
Subscribe to Posts [Atom]Tuesday, August 26, 2008
Courtesy of Let's Run
You might be a runner if...
http://www.letsrun.com/forum/flat_read.php?board=1&id=9545&thread=9545
…your toenails are black.
…your shoes have more miles on them than your car does.
…you need a magnifying glass to see your name in the paper.
…you have chafing in strange places.
…people say, “You run three miles…at once?”
…all your socks are either stained or torn.
…your underwear covers more than your uniform shorts.
…you run farther in a week than your bus travels for meets.
…the dogs have to hurry to keep up.
…you find yourself running between classes just because.
…the most enjoyable time you’ve had all month is a day off from practice.
…your coach won’t give you a ride home.
…the first day of practice you run 5 miles but your coach says you only ran 2.
…you can spit while running.
…you go to a golf course to run.
…your friends go on the elevator and you beat them on the stairs.
…you finish the race looking like you wrestled a bear and you don’t care.
…your temper is shorter that the distance that you ran.
…you’d rather run to school than drive.
…you combine phrases like “10 mile run” and “Easy Run” in the same breath.
…you can eat your weight in spaghetti.
…your highest heels are your training shoes.
…you debate the advantages of anti-perspirent vs. deoderant.
…the paint from the bathroom walls peels when you leave.
…you start the race in shorts and finish in a G-string.
…your spit strings from you chin and you don’t even care.
…a meal involves more than 3 servings!
…if you schedule dates around meets.
…you spend more on training clothes than school clothes.
…you wear those same training clothes to school regularly.
…your christmas list includes more than one pair of running shoes.
…you’ve been to a golf course in every city but not to play golf.
…your entire family goes to X-C meets because they have been or will be on the team.
…your chest is as flat as your back.
…you feel lost without your water-bottle.
…you have running withdrawl if you don’t run everyday.
…you eat spaghetti three times a day.
…the mile in P.E. becomes your warm-up.
…you wake up every morning in pain.
…gatorade is your drug of choice.
…you give up homecoming to go to a Meet.
…your Saturdays for the next 4 years are ruined.
…you can see your ribs thru your shirt.
…you have to run around in the shower to get wet.
…you were asked to be an extra for Schindler’s List II.
…you enjoy running hills.
…you start to crave Power Bars.
…your favorite food group is carbohydrates.
…your women’s team has leg hair longer than the grass they ran on.
…you can strip and change in a bus seat in less than 2 minutes.
…you don’t puke your first day of basketball practice.
…there are no flies by your gym locker.
…people think it’s a winter sport.
…you have trouble benching the bar.
…when you do bad you get to play longer.
…you find yourself in the middle of a football player’s joke.
…your dessert is brussel sprouts.
…you foam at the mouth.
…you are always hungry.
…your running in your dreams.
…you have no life besides running.
…your weekends are shot.
…you wake up with cotton mouth.
…your are as skinny as a twig and have a stupid knit cap for the head.
…you can sharpen an axe blade on your calves.
…the cafeteria ladies look good in the morning.
…you can maintain a 5:30 pace uphill while throwing up.
…you think track is for wussies.
…you try to impress girls by saying you’re a fast finisher.
…you consider school as just a break between runs.
…you always stretch while waiting in the lunch line.
…your room smells like Icy-Hot and New-Skin.
…you are bankrolling your physical therapist’s next vacation.
…your girlfriend can bench more than you.
…you can count all your ribs.
…you own spandex in more than 1 color.
…track is the other “sport”.
…you foam at the mouth everytime you see a big hill.
…”Chariots of Fire” is actually entertaining to you.
…a 12 mile run is an easy day.
…pizza, pasta, pizza, & pasta are your four food groups.
…your watch is more expensive and complicated than your car.
…even your dress shoes have spikes.
…Runner’s World provides more pin-ups than Playboy (YEAH SUZY HAMILTON!!!)
…Steve Prefontaine’s Birthday is more important than yours.
…you aspire to pain.
…you know as many kinds of pain as eskimos have words for snow.
…you think spandex is a winter’s passion statement.
…you never look behind you.
…you don’t know what an “off-season” means.
…you have stress fractures.
…you find yourself saying, “it’s not really a hill…”
…you hit targets with your snot rocket.
…your feet are comparable to rawhide.
…you’re running and you don’t know why.
…you see a hill on a putting green.
…your friends refer to you as “the masochist”.
…your spit hits everything but the ground.
…you drink more water than Free Willy
…you can’t get the “All you can eat” at spaghetti restaurants
…you get pulled over after practice, and can’t walk straight because you’re so tired
…you ran sub 5 on the P.E. mile run
…you wore spikes on the P.E. mile run
…you did a 30 minute warm up for the P.E. mile run
…you did all of the above for the P.E. mile run
…you routinely race dogs down the street…and win.
…dogs follow you everywhere you go
…you rabbit for the rabbit
…you have 3% or less body fat
…you laugh at sprinters while they run
…theres nothing like intervals to start the week off fresh!!
…you talk to your coaches more than your parents
…you’d rather run than watch T.V.
…watching the New York Marathon on T.V. made you get up and go for a run
…you can say “I like to run” in over five different languages
…more than half the people you know don’t know what X-C is
…you run the day after State
…off-season training starts a week after State
…you haven’t had a pop in 6 months
…your calves are bigger than your biceps
…your cookie jar is filled with bagels
…there are more miles on your running shoes than the odeometer of your car
…you try to pick up a girl by telling her how fast your first mile is
…you’re toe nails are fallen off
…a fatman with a gun says alright gentlemen take em off
…you can’t go a day without some little brat saying run forest run
…some little kid wants to know why you’re running in your underwear
…you can pronounce those funny Kenyan names
…you’re proud that another team has quadrupled you’re score
…the seniors assist the freshman into the lake
…you wear skimpier clothes than Madonna
…you refer to puke as a normal bodily function
…people always ask you what events you are running
…you can hallucinate and get high at the same time without taking anything
…you can say more names of your runs than names of your friends
…you spend more time thinking about the scoring system than you do about scoring with the opposite sex
…you always win in your sleep but never in a real race
…you traded in your Gremlin
…you think Lisa Aguilera is hotter than Christina Aguilera.
…you wake up in the morning and find that you’re already running.
…the Ritz is your idol, and not a hotel in New York.
Labels: humor
Subscribe to Posts [Atom]I laugh so that I don't cry
30 minutes of hard biking on the StairMaster bike downstairs twice per week.
45 minutes of 180 cadence elliptical work twice per week.
Maybe I can work in 2 hours on Saturday morning as well. I really need the long, moderate paced workout.
Today's workout:
Elliptical Interval Program at 11 low and 12 high resistance for 45 minutes.
5.9 "miles"
I'm down to 167 pounds now.
Labels: injury, not fond of elliptical
Subscribe to Posts [Atom]Monday, August 25, 2008
Hard day of nothing
Then, at 7:30 am, I got on the treadmill for 2 miles, starting at 3.8 mph... 22:55 (11'28" miles). Back jacked up all morning from the workout.
This afternoon at 4:45 pm, I had to work out some frustration. 11.25 miles in 30 minutes at level 20 resistance on the "aerobic" program on the Stairmaster bike downstairs.
Labels: i hate cycling, workout commentary
Subscribe to Posts [Atom]Thursday, August 21, 2008
Physical Therapy is Okay, But...
Learned some valuable strengthening exercises, though. Hopefully these will keep me running for longer than without.
Labels: injury
Subscribe to Posts [Atom]Wednesday, August 20, 2008
I still almost broke out a 6:30 mile.
StairMaster bike @ 20 resistance, 11.33 miles in 30 minutes (aerobic program)... last attempt was 10.88 miles, but I didn't run before this attempt.
Pull-ups:
4 sets of 10 @ 100 lbs assist
Seated Press:
10x175 lbs
10x160 lbs
10x145 lbs
10x130 lbs
10x115 lbs
15x100 lbs
I was so geared up by the end of the workout that I was ready to break out a 6'30" mile, despite knowing that that would probably finish me off.
Labels: i hate cycling, strength
Subscribe to Posts [Atom]SI joint injury
Sacroiliac joint inflammation
Labels: injury
Subscribe to Posts [Atom]Monday, August 18, 2008
First successful attempt at a full running workout
Today's workout was 7 miles in 1:04:14 (9'11" pace). Constant level 4 pain, aching, but no sharp pain. My back is a little tight now, and I have a slight limp going. No medication during the run, though, and things feel significantly better than from my 1.25 mile attempt last week.
Was able to pick up tempo to 8'00" miles with ease at end--actually felt easier than the slower pace.
Labels: injury, workout commentary
Subscribe to Posts [Atom]Sunday, August 17, 2008
Daniels 2nd Ed Training Paces based on BQ.
From Daniel's running formula 2nd ed based on a marathon time of 3:10:59 at attackpoint.
Labels: calculators
Subscribe to Posts [Atom]Abdirahman Runs in Memory of Ryan Shay
The black rubber wristband hangs loosely on Abdi Abdirahman. “Ryan Shay,” it reads. “Believe in yourself.” Abdirahman says he never takes it off.
Labels: running articles
Subscribe to Posts [Atom]Laying off all workouts for the weekend
I had some concern that my pushups routine was causing strain on already weakened joints, tendons, and muscles. So far, this action has seemed to help more clearly identify where the pain is.
I have some light pain sensations at night on the outside area of my hip. This is a little bit different from the groin pull and piriformis muscle pain that I seemed to have before. I'll give things another 24 hours before calling the doctor about it, especially considering that today is Sunday and I've waited almost two weeks so far.
Labels: injury
Subscribe to Posts [Atom]Saturday, August 16, 2008
Far more Conservative plan
Your distance training goal is: Marathon
You currently train: 31-35 miles/week
How hard you want to train: Very Hard
Your long-run day: Saturday
Your training program Starts: Monday, 8/18/2008 and Ends: Sunday, 10/19/2008
Length of your training schedule: 9 weeks
Training Plan
Labels: training plan
Subscribe to Posts [Atom]Thursday, August 14, 2008
Mixed Bandolier of Carrots
Run:
1.25 miles (11:33) 9'15"Massage yesterday and stretching beforehand really helped, but I tightened up too much by 1.25 miles. Couldn't restart after stopping. Main stretching was for piriformis muscle, some hamstring, quad, ITB stretches also. This may just be a slow ramp up back to 8 miles and beyond.
Bike:
StairMaster bike @ 20 resistance, 10.88 miles in 30 min, aerobic programI hate cycling. Such a painful waste of non-productive exercise time.
Weights:
Pull Ups:
2 sets of 10 reps @ 100 lbs assistShoulder Press:
1 set of 10 reps @ 115 lbs assist
10 reps @ 175 lbs
10 reps @ 160 lbs
10 reps @ 145 lbs
10 reps @ 130 lbs
10 reps @ 115 lbs
15 reps @ 100 lbs
Labels: i hate cycling, injury, strength, workout commentary
Subscribe to Posts [Atom]Tuesday, August 12, 2008
Day 1, Week 6: Hundred Pushup Program
This was like doing a series of 4 exhaustion tests, minus the mental resolve to push to collapse, followed by one last full out exhaustion test. I think that there were quite a few exhaustion collapses.
Pushups: 56-45-42-40-[56], 239 total.
Labels: 100pushups
Subscribe to Posts [Atom]Monday, August 11, 2008
Week 5 Exhaustion Test results
Labels: 100pushups
Subscribe to Posts [Atom]Sunday, August 10, 2008
Day 3, Week 5: Hundred Pushup Program
Felt completely like crap to start out with.
Set tally, "-"=30-second recovery period. "[#]"=max
Pushups: 18-18-16-16-14-14-12-[55], 163 total.
Labels: 100pushups
Subscribe to Posts [Atom]Life is Short - David Albright
David (second from the right in TCU Purple) and the SUS Team

My co-worker and friend, David Albright, passed away yesterday. His life and his struggle with cancer are the ultimate reminders that although you may have goals in life, you have to make the most of the journey itself. Life is short. David always had good perspective on this, nurturing family and friends while always being a strong team member at work.
David took it upon himself to remember team member's birthdays, pick up a birthday card, and make sure everyone signed the card. It's amazing what that does when your day/week/year has made you feel like just another number.
David took on difficult personalities and situations with ease and a good sense of humor. He had the ability to call out something he didn't have a good gut feel about, without really being confrontational. He had the ability to be strong and gentle at the same time. If someone can be at peace in this world, David was.
The saying goes that funerals are not for the dead, but for the living. This is especially true in David's case. Clearly his closest friends and family have experienced the greatest loss, but all who knew him have lost a solid anchor for their world.
On a much more personal note: This update about David's situation appeared on my birthday. It was a very personal reminder to me of the person we were at risk of losing. In spite of all of David's personal struggles, he did not fail to remember me or my family this past year.
In memory of David:
Lux Aeterna, from the Rutter Requiem
I heard a voice from heaven saying unto me:
Blessed are the dead who die in the Lord,
for they rest from their labours.
Even so saith the Spirit.
Lux aeterna luceat eis Domine:
Let eternal light shine upon them, O Lord:
Cum sanctis tuis in aeternum, quia pius es.
with Thy saints for ever, for art merciful.
Requiem aeternam dona eis Domine,
Grant them eternal rest, O Lord,
et lux perpetua luceat eis.
and may light perpetual shine on them.
Labels: reflection
Subscribe to Posts [Atom]Friday, August 8, 2008
Day 2, Week 5: Hundred Pushup Program
Two days late because of baby duties and recovery from the strength training 8/4/08.
Set tally, "-"=45-second recovery period. "[#]"=max
Pushups: 20-20-18-18-15-15-14-[42], 162 total.
Still battling back pain. Walking across a parking lot is an occasional struggle.
Labels: 100pushups, injury
Subscribe to Posts [Atom]Tuesday, August 5, 2008
32 years old today
It's fitting that most of my body hurts today, mostly from all the workouts yesterday.
However...
I'm healthier now than at 30, 25, or 15.
I'm stronger compared to every other birthday I've had.
I have more blessings, friends and family than at any other time in my life.
Labels: countdown
Subscribe to Posts [Atom]Monday, August 4, 2008
Day 1, Week 5: Hundred Pushup Program and Stength Exercises Earlier
Recovery period was extended by dog duties. I tried yesterday, but didn't have the energy to get past the first 40 pushups.1
Set tally, "-"=60-second recovery period. "[#]"=max
Pushups: 40-32-30-25-[44], 171 total.
Had planned on running 6 miles at lunch, but hip/back pain was bothering me, so I did some strength exercises instead.
Seated Press Reps
25 130.0 lb
17 115.0 lb
20 100.0 lb
15 85.0 lb
13 85.0 lb
25 70.0 lb
Dips (minus weight)
10 25.0 lb
20 40.0 lb
15 55.0 lb
15 70.0 lb
15 85.0 lb
20 100.0 lb
Chin Ups (minus weight)
10 70.0 lb
10 85.0 lb
10 100.0 lb
10 115.0 lb
25 130.0 lb
Pull Ups (minus weight)
10 100.0 lb
10 115.0 lb
Labels: 100pushups, strength
Subscribe to Posts [Atom]Hip flexors?
Dealt with hip/glut/back pain for last 2 miles of the run.
Labels: injury, workout commentary
Subscribe to Posts [Atom]Sunday, August 3, 2008
Week 4 Exhaustion Test results
Started over this afternoon... 53 this time. Going to attempt the start of week 5 tonight.
Labels: 100pushups
Subscribe to Posts [Atom]Saturday, August 2, 2008
Defeated by technology.
Defeated by technology. Garmin battery had discharged most of the way, so I allowed it to charge for ~ 45 minutes via AC prior to running. Low battery warning at 16.5 miles, so I headed back instead of running without constant feedback. Weak.
Did some demoralizing neighborhood looping rather than risk "untracked" miles. Sad. Now I'm pondering 8 tomorrow as punishment for my patheticness.
Elevation Gain (ft) +1,015 / -1,018

Labels: workout commentary
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