2k Run - September 8th, 2008

I think that my run yesterday took too much out of me - I couldn't complete my measly 2k today without a mid-way walk.

I also think that my sub-60 minute goal for this springs 10k run will not be met. My brother was in a 14k race yesterday and his time was 67 minutes. So I'll abandon this goal and just look to having a good run with ds when the time comes.

Today's music was Jurassic 5's self-titled album.

It's the J-U-R-A
Capital S another S-I-C
5 MC's in the flesh
Bound to catch wreck
Hit the deck
Cause we'll pop the trunk
Plus the tape on your cassette

5.7k Run - September 7th, 2008

Today was my longest solo run to date. Pretty close to some of the other runs we've done together - across a bridge then back along the water - but doing it alone was weird. I should have mapped out the run first so I'd know where abouts the 2k mark was. Oh well, something to do next time.

Today I was listening to k-os' Atlantis: Hymns For Disco

Everyday is Saturday night, but I can't wait for Sunday morning, Sunday morning

It's the same thing, back in the cold
People know people come and go it bores me
Same thing

2k Run - September 5th, 2008

Another victory! Fridays are definately my day!!

I'm really surprised, only my 2nd attempt at running 2k and I did it! I didn't think I would make it, coming up the hill (I should heed my own advice) took a lot out of me, but once I was on flat ground again it felt great.

No doubt Eric B. and Rakim, Follow The Leader, was a great help.

So I'm outside of da club and you think I'm a puuuuuuuunk
So I go to my loaded tech 9 that's off in the truuuuuuuunk
I told that muthafucka
I ain't never scared (eastside!)
I ain't never scared (westside!)
I ain't never scared (southside!)
I ain't never scared (northside!)
I ain't never scared (southside!)
I ain't never scared (eastside!)
I ain't never scared (westside!)

Gym workout - September 4th, 2008

My abs aren't nearly as sore as they were last Thursday, so today's workout included them.

I started off, as usual, with 5 minutes on a bike then 15 reps each:

military press (40kg / 90lb)
seated butterfly (40kg / 90lb)
biaxial chest press (45kg / 100lb)
lat pull down (45kg / 100lb)
upper back (45kg / 100lb)
upper back (45kg / 100lb)
abdominal (70kg / 150lb)

20 crunches

torso rotation (40kg / 90lb)

military press (40kg / 90lb)
lower back (70kg / 150lb)
seated butterfly (40kg / 90lb)
biaxial chest press (45kg / 100lb)
lat pull down (45kg / 100lb)
upper back (45kg / 100lb)
upper back (45kg / 100lb)
abdominal (70kg / 150lb)

10 crunches

torso rotation (40kg / 90lb)


And today's music is Guns 'N Roses' Chinese Democracy

And no it's not going to change
I know it's gone, still I'm used
And that's nice to hang on someone
A change that's bittersweet

That's called the blues

2k Run - September 3rd, 2008

After my little victory last week, I've upped my training run, so today was my first 2k attempt. I ran just over .9k, walked .2k then ran the last .9k. Overall I'm happy with that, but I think that the next time I do one of these runs, my goal will be to run more than 1.5k before I walk.

And today's music was Dr. Dre's The Chronic

One, two, three and to the fo'
Snoop Doggy Dogg and Dr. Dre is at the do'
Ready to make an entrance, so back on up
(cause you know we're bout to rip shit up)

Gym workout - September 2nd, 2008

My abs have, it seems, recovered so today I decided to concentrate more on them and my arms/sholders. I figure that I'm running enough that I shouldn't have to worry as much about doing cardio and leg exercises at the gym (not that I do a lot of leg stuff anyway). So, today's workout was (all this, x2):

5 minutes on the bike

a set of 15 followed immediately by a set of 10:
military press (40kg / 90lb)
lower back (70kg / 150lb)
seated butterfly (40kg / 90lb)
biaxial chest press (45kg / 100lb)
lat pull down (45kg / 100lb)
upper back (45kg / 100lb)
upper back (45kg / 100lb)
abdominal (70kg / 150lb)

20 crunches

15 reps, each side, on the Cybex torso rotation (40kg / 90lb)

Today's music was Eminem, The Eminem Show

WHITE AMERICA
I could be one of ur kids
WHITE AMERICA
Little erik looks just like this
WHITE AMERICA
Erica loves my shit
I got to TRL
Look how many hugs i get

9k Run - August 31, 2008

Our longest run ever! Well, mine anyway, I'm sure ds has run further. (whoops, turns out that we've both run further)

Great run - across town and over a bridge then back along the seawall. Lots of great views and plenty of sunshine.

Today's music was all Fatboy Slim.

We’ve come a long long way together,
Through the hard times and the good,
I have to celebrate you baby,
I have to praise you like I should

Tennis - August 30th, 2008

Another clear cool morning for tennis. Played with ds, again, and we're both better than last time. But soon tennis season will be over, our rainy fall and winter are almost upon us. So then it'll be back to the climbing gym.

1.5k Run - August 29th, 2008

Victory!

Well, partial, anyway. Today, for the first time ever, I ran the entire 1.5k without stopping. Plus for the last 2 blocks I really turned it on. It was a great feeling. Now I'll have to map out a 2k run to keep this up.

Today's music was the Lords of Acid's Expand Your Head.

Am I sexy?
Will you know
Follow me
And you will know

3k Run - August 27th, 2008

Another wet, soggy run today. So I went out this afternoon and bought a shell.

But, all told, a great run - our first two legs were definately further than I'd run before at once.

And today's music was really good, N.E.R.D.'s In Search Of...

I'm an outlaw
Quick on the draw
Somethin' you never seen before
And I dare a motherfucker to come in my face

Gym workout - August 26th, 2008

Wow, 2 weeks since my last gym visit. I'm still convinced that the break I took was a good thing. Perhaps taking a week or so off every couple of months should be part of my routine.

Less cardio than previously, and I'm still doing 2 sets of 15 rather than 3 of 10.

5 minutes on the bike

military press (30kg / 60lb)
lower back (70kg / 150lb)
leg extension (45kg / 100lb)
seated butterfly (30kg / 60lb)
leg curl (70kg / 150lb)
biaxial chest press (45kg / 100lb)
lat pull down (45kg / 100lb)
leg press (180kg / 400lb)
upper back (45kg / 100lb)
upper back (45kg / 100lb)
abdominal (70kg / 150lb)

2 sets of 10 crunches

15 reps, each side, on the Cybex torso rotation (40kg / 90lb)

Then the weights, crunches and torso rotation again.

Today's music, because I'm going to see them in October, Gogol Bordello's Super Taranta!

On burning bridges
Yeah o yeah you seen me fall
In love with witches
And you know my brain is held
Inside by stitches
Yet you know
I did survive
All of your lovely sieges

3k Run - August 24th, 2008

Pouring rain today - I'm really going to have to pick up a light waterproof shell for these days, as they'll be occurring more and more often.



Still, a good run and I definitely feel I'm improving.



Today's music was Panjabi MC's Steel Bangle

3k Run - August 21th, 2008

A week! A whole week without exercise.

The heat over the weekend made it unbearable to go for runs or tennis, and I was out of town from Monday - Wednesday.

But today's run was great! Maybe a little break was ideal after all. We ran our regular 3.something k route and we ran further on the first leg than ever before, just over 1k.

I'm very happy with that result.

Today's music was the soundtrack from Kill Bill: Vol. 1

"Bang bang, he shot me down
Bang bang, I hit the ground
Bang bang, that awful sound
Bang bang, my baby shot me down"

3k Run - August 14th, 2008

Because of an impending DHL delivery, ds had to be back home by 8 this morning so we went for a run rather than the gym.

She like to run according to her heart rate, so I didn't time anything. Great little run, a couple of nice hills but nothing to extreme.

Today's music, in light of yesterday's excellent news, was Y34RZ3R0R3M1X3D.

"I let you put it in my mouth
I let it get under my skin
I let you put it in my veins
I let you take me from within"

1.5k Run - August 13th, 2008

I'm loving these new shoes. Did the run faster today, ran further before I had to stop and walk and I walked for less time as well.

Today's music was Luther Wright and The Wrongs bluegrass version of Pink Floyd's The Wall.

"And if you're taking your girlfriend
Out tonight
You'd better park the car
Well out of sight.
Cause if they catch you in the back seat
Trying to pick her locks,
They're gonna send you back to mother
In a cardboard box.
You better run."

Gym workout - August 12th, 2008

I'm still doing the sets of 15, rather than 10, as I mentioned earlier. Good workout this morning but I'm wondering if twice a week is often enough at the gym. Oh well, once fall and winter sets in there will be pretty much no more tennis and golf, so I'll be at the climbing gym more often. Speaking of which, I took my 7 year old nephew (son of my aforementioned brother) to try out climbing (in the gym) yesterday and damn if that kid didn't love it! And what a little climber he is. Certainly climbed way higher than I did on my first visit. And he wants to go again, and again and again.

Today's workout:

military press (30kg / 60lb)
lower back (70kg / 150lb)
leg extension (45kg / 100lb)
seated butterfly (20kg / 40lb)
leg curl (70kg / 150lb)
biaxial chest press (45kg / 100lb)
lat pull down (45kg / 100lb)
leg press (180kg / 400lb)
upper back (45kg / 100lb)
upper back (45kg / 100lb)
abdominal (70kg / 150lb)


Today's music was William Shatner's Has Been

"Sing along with the common people,
sing along and it might just get you through,
laugh along with the common people,
laugh along even though they're laughing at you,
and the stupid things that you do.
Because you think that poor is cool."

1.5k Run - August 11th, 2008

The new shoes feel great! I shaved a minute off my run time and ran further before starting to walk. Really looking forward to our long run next weekend.

Forgot to mention my Saturday run music here (and I've forgotten now) but today was Marilyn Manson's "The Golden Age of Grotesque"

"Doll-dagga buzz-buzz ziggety-zag
Godmod grotesque burlesque drag"

1.5k Run - August 9th, 2008

As I mentioned yesterday, I've started on the 1.5k runs. This mornings was just under 10 minutes and I ran for the first half, a short walk, then ran the rest.

3k Run - August 8th, 2008

Today's run was about 29 minutes and was more-or-less untimed.

As a side note, on Sunday I'm going to buy my first pair of real running shoes (I've been using cross-trainers so far). We'll see how that enters into the mix.

Today's music was the soundtrack for "Lola rennt"

"I don't believe in trouble
I don't believe in pain
I don't believe there's nothing left
but running here again"

Gym workout - August 7th, 2008

Gut Buster II.

Well, I hope, anyway. Still working on devising a routine that will really work my abs. Although reading this makes me think that I should revamp my workouts entirely.

Today's workout:

15 reps, each side, on the Cybex torso rotation (40kg / 90lb)
15 crunches
15 reps on the Keiser abdominal (70kg / 150lb)
15 reps on the Keiser seated butterfly (30kg / 60lb)
5 minutes cardio

Repeated 3 times

Today's music was M.I.A.'s Kala.

"All I wanna do is (BANG BANG BANG BANG!)
And (KKKAAAA CHING!)
And take your money"