Couldn't make the organized workout at Franklin Field so I hit up the Art Museum with Matt Glazer and put my last workout prior to heading to Hawaii.
Total Workout:
Short jog followed by one set of stairs.
Active stretching
Fartlek run, 4 sets of 3 minutes on 2 minutes off for about 3 miles along the river. Felt much better than the last time I did this with the Finks.
The did a strength/core workout
10 Crunches with 5 sec pause at top
5 Pushups
20 Lying Hip Swings (10 Each Side)
6 Pushups
20 Toe touches (10 Each Side)
7 Pushups
50 Bicycles
8 Pushups
10 Crunches with 5 sec pause at top
9 Pushups
30 second flat, left, and right planks
10 Pushups
Tried to convince him to do some stairs afterwards but he had to get to quizzo and was my ride home so I didn't have much bargaining power.
(209)
Tuesday, February 10, 2009
Sunday, February 8, 2009
Sunday Stroll
Substituted running on the trail along the river in Philly for running through the forest as we were worried that the forest trail would be covered in mud/snow.
Total Workout:
2 mile run to the art museum (approx. 7:30 pace)
8 sets of stairs alternating singles and doubles
2 mile run back (approx. 8:00 pace)
(210)
Total Workout:
2 mile run to the art museum (approx. 7:30 pace)
8 sets of stairs alternating singles and doubles
2 mile run back (approx. 8:00 pace)
(210)
Saturday, February 7, 2009
Saturday 2/7
I got dragged out to Ultisquah despite my wanting to recover from the long week and sleep in. We had really good numbers and played some really good games. Felt really good overall. And learned that Fido is a really solidly built person that I'd love to have playing for Pike.
Total Workout:
2 hours of ultisquash
Tabata pushups 26-26-16-14-9-5-11-3
Tabata body weight squats: 25-28-25-27-27-28-28-30
(211)
Total Workout:
2 hours of ultisquash
Tabata pushups 26-26-16-14-9-5-11-3
Tabata body weight squats: 25-28-25-27-27-28-28-30
(211)
Thursday, February 5, 2009
Turtlehead Peak
(1/28/09)
Red Rock Canyon National Conservation Area
Turtlehead Peak.
Walked up with force, ran down with speed.
That is, on the way up, my focus was on maintaining balance and stability with at least one foot on the ground at all times but without stopping. Moving constantly, purposefully. Oddly, about 70% of the way up, I scampered up to a rock outcropping instead of going to the very top. I have no explanation other than I went where I wanted to go. I sat, read Camus, drank an Ayinger Celebrator, took some pictures and let my mind woander.
Beautiful.
On the way down, I took portions slowly as necessary. For the most, I worked to keep my pace high and explode off of each footfall. Useful thought: "Shoot your feet wide of your body. Keep your core vertical and slightly tilted back. Rebound."
I ate up distance quickly on the way back. Legs burning, pushing on. Very satisfying.
Exited the NCA via car at reasonable speed.
I don't know what kind of views Actual Trail Running affords, but I'll lay odds that this was much more awesomer.
3hrs=hiking+trunning.
---
(02.04.09)
The second trail run was along the grand canyon from Hermit's Rest to Pima Point. 2.2 miles roundtrip at 7000+ feet counts as my high elevation training for Kaimana. While I definitely wanted to do Tabata runs, I actually had no choice. I really couldn't run at a regular pace for more than ~50-60 seconds. Sprinting for 20 on 10 off was nigh impossible. But I tried.
On the way back, I headed off the paved path and closer to the cliff's edge for some actual trail running. That is, changing directions, unsure footing, crumbly rocks, branches, trees, and the rest of the unknown.
Oh... and the whole time there was this giant ditch on one side...
40min=trailrunning.
Red Rock Canyon National Conservation Area
Turtlehead Peak.
Walked up with force, ran down with speed.
That is, on the way up, my focus was on maintaining balance and stability with at least one foot on the ground at all times but without stopping. Moving constantly, purposefully. Oddly, about 70% of the way up, I scampered up to a rock outcropping instead of going to the very top. I have no explanation other than I went where I wanted to go. I sat, read Camus, drank an Ayinger Celebrator, took some pictures and let my mind woander.
Beautiful.
On the way down, I took portions slowly as necessary. For the most, I worked to keep my pace high and explode off of each footfall. Useful thought: "Shoot your feet wide of your body. Keep your core vertical and slightly tilted back. Rebound."
I ate up distance quickly on the way back. Legs burning, pushing on. Very satisfying.
Exited the NCA via car at reasonable speed.
I don't know what kind of views Actual Trail Running affords, but I'll lay odds that this was much more awesomer.
3hrs=hiking+trunning.
---
(02.04.09)
The second trail run was along the grand canyon from Hermit's Rest to Pima Point. 2.2 miles roundtrip at 7000+ feet counts as my high elevation training for Kaimana. While I definitely wanted to do Tabata runs, I actually had no choice. I really couldn't run at a regular pace for more than ~50-60 seconds. Sprinting for 20 on 10 off was nigh impossible. But I tried.
On the way back, I headed off the paved path and closer to the cliff's edge for some actual trail running. That is, changing directions, unsure footing, crumbly rocks, branches, trees, and the rest of the unknown.
Oh... and the whole time there was this giant ditch on one side...
40min=trailrunning.
Tuesday, February 3, 2009
Winter League with an extra dose of winter
Braved the ridiculous weather to make it to winter league. Played a very solid team game. Were forced into making some higher risk throws due to a lot of poaching making the breakside more vulnerable. That doesn't excuse 1-2 of my scoobers that double helixed. It does however excuse my IO scoober fake. Two favorite plays of the game, abusing a mismatch on TC and connecting on a full field hammer, and throwing an inside out across the field flick perfectly placed to my cutter in the endzone. Also got to lay some lumber into Blo after which he exclaimed while laying on the ground "you are one solid man," prior to taking an injury sub.
Also picked up 2 (I think) more point blocks. I'm definitely focusing a lot more on my arms and hands. It helps that I have the nets to keep big break throws from happening but I think I'm also settling in on the mark better and overall in a bit better shape that I've been recently and the result is I get on the mark and I'm not catching my breath and I can think and react more quickly.
Good game all in all even though we decided to try and go the whole 4th quarter without scoring.
(210)
Also picked up 2 (I think) more point blocks. I'm definitely focusing a lot more on my arms and hands. It helps that I have the nets to keep big break throws from happening but I think I'm also settling in on the mark better and overall in a bit better shape that I've been recently and the result is I get on the mark and I'm not catching my breath and I can think and react more quickly.
Good game all in all even though we decided to try and go the whole 4th quarter without scoring.
(210)
Monday, February 2, 2009
Bizzare workout experience
Had about an hour after work before I needed to be somewhere so I ran over to the gym. Got about 10 minutes into my workout when the power went out. Apparently a transformer blew and knocked out a few blocks. I continued working out until the woman running the place came around and told us that her boss told her that the emergency lighting we were working out to was going to die in like 15 minutes and we needed to leave. I resisted making a fuss and telling her that I know that emergency lighting should last longer than that just for safety reasons and rushed through as much of a workout as I could.
3 x 10 x 35 lbs shoulder press
3 x 10 x 35 lbs incline press
3 x 10 x 25 lbs russian twists
Ran home, and did 8 minute abs before I had to drive off to my meeting.
Stupid transformer, unlike awesome transformers
3 x 10 x 35 lbs shoulder press
3 x 10 x 35 lbs incline press
3 x 10 x 25 lbs russian twists
Ran home, and did 8 minute abs before I had to drive off to my meeting.
Stupid transformer, unlike awesome transformers
NYF
This was exactly the opposite of Vegas.
No wind, wonderful weather, ample beer, nice fields, unfamiliar teammates, low-cost, better competition and we lost all of our games except the last one. (NYF: 0-4/1-1, Vegas: 3-0, 2-1. I am now 10-10)
Good times, on the whole, as an assortment of Philadelphia-tied players got out in the sun. Including one Dan Sage, Pike alum at large, some jerks from Amp, some Philly Love, some Old Sag, two guys from some kind of flight school (I can't recall the name of the place) and then there's Enoch. And some other-sourced folks I think.
Favorite quotes from the weekend:
1. "Do you know Julie Sussman?"
2. NS: "We're better than this!" d: "No we're not, we're in the loser bracket!"
Great use of a weekend to dial it in with my Philthy Kaimana teammates and to try not to piss Nate Stock off too much with my off-handed mid-point insults and errant bombs.
(165)
No wind, wonderful weather, ample beer, nice fields, unfamiliar teammates, low-cost, better competition and we lost all of our games except the last one. (NYF: 0-4/1-1, Vegas: 3-0, 2-1. I am now 10-10)
Good times, on the whole, as an assortment of Philadelphia-tied players got out in the sun. Including one Dan Sage, Pike alum at large, some jerks from Amp, some Philly Love, some Old Sag, two guys from some kind of flight school (I can't recall the name of the place) and then there's Enoch. And some other-sourced folks I think.
Favorite quotes from the weekend:
1. "Do you know Julie Sussman?"
2. NS: "We're better than this!" d: "No we're not, we're in the loser bracket!"
Great use of a weekend to dial it in with my Philthy Kaimana teammates and to try not to piss Nate Stock off too much with my off-handed mid-point insults and errant bombs.
(165)
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