Almost 2 years ago, when I was ramping up my training and had hit 30-40 miles per week for about 6 weeks, I developed a sudden groin pain that would not go away, even with rest. I eventually had hernia surgery, but even after the surgery and patient healing, nothing had changed.
My right groin had a weakened feeling, not a sharp pain, but strong enough to deter me from trying to run, as I felt any exertion would bring back the pain.
Finally after over a year, I did the Beachbody P90X extreme home fitness program. I lost weight, gained strength, and was able to start running again. I was unable to explain why, but it seemed that the P90X workouts had cuted me.
Well I recently found this post and this post on a running message board answerred by Dr. Nilesh Shah. Both posts seem to indicate that groin pain in runners may be caused by a core imbalance, or a weakness in the core area.
Since P90X certainly strengthens the core, this may explain my miracle cure!
Tuesday, December 29, 2009
Tuesday, December 22, 2009
Two-A-Day (total 9 miles)
I ran 4 miles at lunch on the treadmill at work in 30:08
8:15-7:32-7:21-7:00
I then went to circuits class for the last half.
Tonight I ran with Greg, Thomas, & Liz at the Oberlin bike path. We did the normal run which my Garmin Forerunner measures as 4.65, I then added 1.5 laps around the parking lot to make it an even 5 miles in 41:06.
There were patches of snow on the path, which of course were better than the slick icy spots. The footing was definitely dicey in several sections.
Splits were 8:28-8:01-8:15-7:43-8:40.
Max heart rate was 160, average was 142.
Thomas and I are making plans for a longer (12ish) run around 12:30 on Christmas eve.
8:15-7:32-7:21-7:00
I then went to circuits class for the last half.
Tonight I ran with Greg, Thomas, & Liz at the Oberlin bike path. We did the normal run which my Garmin Forerunner measures as 4.65, I then added 1.5 laps around the parking lot to make it an even 5 miles in 41:06.
There were patches of snow on the path, which of course were better than the slick icy spots. The footing was definitely dicey in several sections.
Splits were 8:28-8:01-8:15-7:43-8:40.
Max heart rate was 160, average was 142.
Thomas and I are making plans for a longer (12ish) run around 12:30 on Christmas eve.
Thursday, December 10, 2009
Reindeer Run 5K - 19:29
I raced the Reindeer Run in Lakewood last weekend. This race starts and finishes at Lakewood Park, similar to the old Two For The Road course. But they have improved the course, it now goes straight out and back with just 1 block to turn (so it's not a u-turn) around at the far-away point.
I did a nice warm-up of about 1 1/2 miles. I was hoping I could get into the mid 19's, similar to my 2000 5k best of 19:27.
The weather was cold, I wore shorts, long sleeve t-shirt, another t-shirt over top, gloves, and a stocking cap. I think the temperature was about 29.
I started in about the 3rd row. Started well and stayed focused, mile split was 6:00. This was a little slower than I had hoped, but not by much.
Kept concentrating, running hard, made the turn, and was 12:20 at the 2-mile, a 6:20 second mile. Did a little math and knew I could still run mid 19's with a solid finish. Got caught by the 4th girl, raced her in over the final 1/2 mile or so.
Oddly there was a 3-mile split, right where we turn back into the park. 18:55, or a 6:35 3rd mile. Finished hard and was 19:31 crossing the line, adjusted chip time was 19:29 according to the results, but it wasn't enough to get me an age-group medal.
Meanwhile, Luke ran 22:04, a PR by almost a minute, and finished 2nd in his age.
I did a nice warm-up of about 1 1/2 miles. I was hoping I could get into the mid 19's, similar to my 2000 5k best of 19:27.
The weather was cold, I wore shorts, long sleeve t-shirt, another t-shirt over top, gloves, and a stocking cap. I think the temperature was about 29.
I started in about the 3rd row. Started well and stayed focused, mile split was 6:00. This was a little slower than I had hoped, but not by much.
Kept concentrating, running hard, made the turn, and was 12:20 at the 2-mile, a 6:20 second mile. Did a little math and knew I could still run mid 19's with a solid finish. Got caught by the 4th girl, raced her in over the final 1/2 mile or so.
Oddly there was a 3-mile split, right where we turn back into the park. 18:55, or a 6:35 3rd mile. Finished hard and was 19:31 crossing the line, adjusted chip time was 19:29 according to the results, but it wasn't enough to get me an age-group medal.
Meanwhile, Luke ran 22:04, a PR by almost a minute, and finished 2nd in his age.
Friday, November 27, 2009
Turkey Surprise!
Well I ran the Turkey Trot on Thanksgiving morning. My nephew Thomas showed up at the race also. We did a warm-up together and discussed, among other things, how embarassing it would be to get beat by the guy running with his dog on a leash.
Now as I mentioned, Wednesday, I've run this race 8 times in the past. Usually in bad weather (snow, mud, even fog!) but Thursday's weather was brisk but clear. The course was soft but certainly not sloppy. It was a beautiful day to run.
I started too fast (being that I'm still just working my way into shape), but other than getting slowly passed throuhout the race (was 20th at the first turn, about 1/2 mile), I have no evidence because I didn't wear a watch.
Around mile 4 I did indeed get passed by the guy running with his dog. And to add to the embarassment, the dog quickly stopped to squat. I got ahead and then they started running and passed me again. About 1/4 mile later, this squatting - passing - getting passed experience happened yet again.
I did not get passed during the final mile, which was a plus. I finished in 48:59, 46th out of 224. At the awards, I was hoping for 3rd in my age group, but they didn't call my name. Then when they called the 2nd place guy, it was a soccer coach I know, wearing a bright yellow shirt, and I thought, "I don't remember getting passed by that guy."
Much to my surprise, they called me 1st and I won a trophy with a turkey on it!
Now as I mentioned, Wednesday, I've run this race 8 times in the past. Usually in bad weather (snow, mud, even fog!) but Thursday's weather was brisk but clear. The course was soft but certainly not sloppy. It was a beautiful day to run.
I started too fast (being that I'm still just working my way into shape), but other than getting slowly passed throuhout the race (was 20th at the first turn, about 1/2 mile), I have no evidence because I didn't wear a watch.
Around mile 4 I did indeed get passed by the guy running with his dog. And to add to the embarassment, the dog quickly stopped to squat. I got ahead and then they started running and passed me again. About 1/4 mile later, this squatting - passing - getting passed experience happened yet again.
I did not get passed during the final mile, which was a plus. I finished in 48:59, 46th out of 224. At the awards, I was hoping for 3rd in my age group, but they didn't call my name. Then when they called the 2nd place guy, it was a soccer coach I know, wearing a bright yellow shirt, and I thought, "I don't remember getting passed by that guy."
Much to my surprise, they called me 1st and I won a trophy with a turkey on it!
Wednesday, November 25, 2009
Five In A Row - Turkey Trot Preparation - Let's Run
Last week I rejoined the fitness center at work (so I could run during the week in the daylight) and now I've run 5 days in a row:
Saturday - 2.75 miles (22 minute Extreme Interval Fat Burner on the treadmill)
Sunday - 2.75 miles (22 minute Extreme Interval Fat Burner on the treadmill)
Monday - 5.5 miles with Rick (Tremont route)
Tuesday - 4.5 miles in Oberlin on the bike path with Greg, Keith, Thomas, Randy, Cassie, Liz, & Geoff
Wednesday - 5.5 miles with Rick & Mike (Tremont route)
I'm doing the Turkey Trot at LCCC tomorrow. The Chronicle had a nice article about the race this week. This will be the 41st annual Turkey Trot! One guy has run 37 of the first 40.
I've only run this race 8 times myself ... most recently 48:13 in 2006. My fastest time was way back in 1986 when I ran 38:47, and my best place was 11th in 1990 (the year it was shortened to 5 miles).
Finally, thanks to Randy I've started following the Let's Run website, which covers elite competitive running and racing. I read a few articles, including this one by Weldon Johnson, which I think has encouraged me to put in a serious attempt at upping my mileage.
I had already decided to run the Cleveland Marathon in May, 2010. My intermediate goals are to run a 40-mile week in November (this week) and a 50-mile week in December.
Stay tuned!
Saturday - 2.75 miles (22 minute Extreme Interval Fat Burner on the treadmill)
Sunday - 2.75 miles (22 minute Extreme Interval Fat Burner on the treadmill)
Monday - 5.5 miles with Rick (Tremont route)
Tuesday - 4.5 miles in Oberlin on the bike path with Greg, Keith, Thomas, Randy, Cassie, Liz, & Geoff
Wednesday - 5.5 miles with Rick & Mike (Tremont route)
I'm doing the Turkey Trot at LCCC tomorrow. The Chronicle had a nice article about the race this week. This will be the 41st annual Turkey Trot! One guy has run 37 of the first 40.
I've only run this race 8 times myself ... most recently 48:13 in 2006. My fastest time was way back in 1986 when I ran 38:47, and my best place was 11th in 1990 (the year it was shortened to 5 miles).
Finally, thanks to Randy I've started following the Let's Run website, which covers elite competitive running and racing. I read a few articles, including this one by Weldon Johnson, which I think has encouraged me to put in a serious attempt at upping my mileage.
I had already decided to run the Cleveland Marathon in May, 2010. My intermediate goals are to run a 40-mile week in November (this week) and a 50-mile week in December.
Stay tuned!
Monday, November 16, 2009
Inland Trail Half Marathon - Race Report
A couple weeks ago I ran the Inland Trail Half Marathon. I did this on basically 1-2 easy days / week of running training, and my overall fitness (P90X in the summer and Yoga Booty Ballet in the fall).
Two years ago when I was running a little more, including 20 miles / week for 3-4 weeks leading up to the race, I ran 1:44. My goal was to match that time.
My nephew Keith came up and ran with me. He wore his fancy Garmin Forerunner that automatically dings off his mile splits. I had declared a plan to run "just under 8:00 / mile" and Keith agreed to run with me.
After a not-so-straight bus-ride to the start, we clicked off our first mile in 7:13. Fast but easy effort. We then settled into the 7:40's through 5 miles, before I slowed slightly more to the 7:50's for miles 6, 7, & 8.
Two years ago when I was running a little more, including 20 miles / week for 3-4 weeks leading up to the race, I ran 1:44. My goal was to match that time.
My nephew Keith came up and ran with me. He wore his fancy Garmin Forerunner that automatically dings off his mile splits. I had declared a plan to run "just under 8:00 / mile" and Keith agreed to run with me.
After a not-so-straight bus-ride to the start, we clicked off our first mile in 7:13. Fast but easy effort. We then settled into the 7:40's through 5 miles, before I slowed slightly more to the 7:50's for miles 6, 7, & 8.
- 7:13
- 7:43
- 7:46
- 7:46
- 7:40
- 7:55
- 7:55
- 7:59
Our pace at the 8 mile mark was 7:45, which put us on pace for a 1:41:30 finishing time. Unfortunately, I was starting to drag. We were passed, Keith kept pace with our new competitor while I fell back even more. Keith then left me in a blur.
I averaged 8:35 for my last 5.1 miles, I'm sure the 13th mile was my slowest. I did pick it up slightly again around 10 miles, but I don't know my splits as I don't have the fancy Forerunner.
I crossed the finish in 1:46:45, 50th overall and 4th in my age group.
Meanwhile, Keith averaged 6:35 for his last 5 miles. What a sandbagger! Just kidding, great job Keith!
Complete results courtesy of Runners High!
Sunday, October 25, 2009
Skeleton Run - Missed The Start Of The Race!
Today was the Skeleton Run which has been a family tradition for years. George ran the Silly Bone 1/4 mile at 8:45, earning a ribbon.
Next, Luke, Brooke, and Rachel ran the 1 mile Funny Bone Run at 9:15. Luke ran very well, winning the race in about 6:09. Brooke also ran well, 2nd in her age group. Rachel took several walking breaks but made it to the finish.
After their race, I went to the car to drop off my sweatshirt and try (for the first time ever) to hook my disposable timing chip onto my shoe. I eventually got it in place and headed for the starting line when I heard the bell ring and the runners took off!
My first thought was to run straight ahead and just mix in with the runners as they passed me, not 50 yards from the start. But then I realized I needed to cross the starting line to activate my chip! So I made a beeline for the back of the pack, crossed the mats, and started weaving my way through walkers, baby strollers, and costumed runners such as a sumo wrestler, a whoopee cushion, and Dorothy from the Wizard of Oz.
If you don't know much about disposable running chips, check out this article!
Well I continued passing people for the first 2 miles before I ran out of gas (and caught people running my pace). I didn't finish especially well, crossing the line in 21:10.
My mile times were 6:50 and 13:35. My first mile of course included the extra time. My second mile was 6:45. So my last 1.1 was 7:35.
The official results are posted already, and the extra time cost me 27 seconds, so my actual race time was 20:42. My true first mile was 6:23. I was 48th of 415 runners, 6th of 18 in my 40-44 age group (including 3 other LCSL soccer coaches).
Next, Luke, Brooke, and Rachel ran the 1 mile Funny Bone Run at 9:15. Luke ran very well, winning the race in about 6:09. Brooke also ran well, 2nd in her age group. Rachel took several walking breaks but made it to the finish.
After their race, I went to the car to drop off my sweatshirt and try (for the first time ever) to hook my disposable timing chip onto my shoe. I eventually got it in place and headed for the starting line when I heard the bell ring and the runners took off!
My first thought was to run straight ahead and just mix in with the runners as they passed me, not 50 yards from the start. But then I realized I needed to cross the starting line to activate my chip! So I made a beeline for the back of the pack, crossed the mats, and started weaving my way through walkers, baby strollers, and costumed runners such as a sumo wrestler, a whoopee cushion, and Dorothy from the Wizard of Oz.
If you don't know much about disposable running chips, check out this article!
Well I continued passing people for the first 2 miles before I ran out of gas (and caught people running my pace). I didn't finish especially well, crossing the line in 21:10.
My mile times were 6:50 and 13:35. My first mile of course included the extra time. My second mile was 6:45. So my last 1.1 was 7:35.
The official results are posted already, and the extra time cost me 27 seconds, so my actual race time was 20:42. My true first mile was 6:23. I was 48th of 415 runners, 6th of 18 in my 40-44 age group (including 3 other LCSL soccer coaches).
Saturday, October 17, 2009
Grafton Trails
I ran a nice easy run with Luke on Friday morning (school was off). We went down to Grafton and parked by the bowling alley and ran on the trails back there. We ran to the gravel trail loop and ran once around, the 2nd time around we explored a leafy side-trail that was quite long with a few up-and-down hills. We then repeated (both the loop and the side trail) and ran back.
Target was 38 minutes to hit 4 1/2 miles, but we ended up running 46 1/2 minutes. Definitely over 5 miles, which makes it Luke's longest single run so far.
Target was 38 minutes to hit 4 1/2 miles, but we ended up running 46 1/2 minutes. Definitely over 5 miles, which makes it Luke's longest single run so far.
Tuesday, October 6, 2009
Barefoot Running and Vibram 5 Fingers
Here is an interesting article on barefoot running and the Vibram Five Fingers shoes. I am hoping to get myself a pair of these in the next few months!
Thursday, September 24, 2009
Labor Day Weekend Races
I ran 2 races over the Labor Day Weekend.
On Saturday I ran the Firelands 5k in New London, Ohio. We had spent the night at my sister's house to get an earlier start. The morning started with the fun run. Rachel ran, and I ran half of it with George. (The race is 2 times around a half-mile loop). Many other nieces and nephews ran also.
Now for the 5k it was Luke, Brooke, and I. I started near the back with my daughter Brooke, and ran with her about 1/8 mile, to the first turn. Then I started moving up, getting to the mile mark in 6:39. The second mile was about as strong and I passed the 2-mile mark in 13:23 (a 6:44 split).
Coming up towards the last turn before the finish, I knew there was someone nearby and I hoped it wasn't Shawn T, who is in my age group and has beat me frequently in this race. As I made the turn, I peeked, and that's exactly who I saw. I picked up the pace and held him off though.
My final time was 21:11, 27th overall out of 161 and 1st in my age group. Results are posted here.
I didn't win a doorprize, although Luke won $10 at Marathon Gas (which I claimed) and Brooke won a gift basket from a local hospital which included a shirt (my size), some lotions (for her) and some things for the car (also for me).
Sunday morning Luke and I ran an easy 4 miles.
Monday Luke and I went to Milan for a workout. The plan was to enter the Melon Festival 5k, run the 1st mile at a conversational pace, run the 2nd mile faster, and then race hard the final mile. We saw 2 boys from Luke's soccer team, as well as my nephews Thomas & Brian.
Well the 1st mile time was 8:15 (closer to 8:00 once you subtract the time it took us to get to the starting line). We were just passing one of Luke's teammates at that time, as well as many ohters.
Our 2nd mile time was 15:35, meaning we ran a 7:20 2nd mile. Good, maybe even too good. Luke didn't really have much pick-up left at that point. Still I pulled him along and we continued to pass, including his other teammate. Luke's final time was 23:37 (mine was 23:41) so he ran 8:02 for the final 1.1 mile. Neither of us placed in our age, and although Thomas was 4th overall, none of our family won a doorprize!
Final results for the milan 5k are posted here.
On Saturday I ran the Firelands 5k in New London, Ohio. We had spent the night at my sister's house to get an earlier start. The morning started with the fun run. Rachel ran, and I ran half of it with George. (The race is 2 times around a half-mile loop). Many other nieces and nephews ran also.
Now for the 5k it was Luke, Brooke, and I. I started near the back with my daughter Brooke, and ran with her about 1/8 mile, to the first turn. Then I started moving up, getting to the mile mark in 6:39. The second mile was about as strong and I passed the 2-mile mark in 13:23 (a 6:44 split).
Coming up towards the last turn before the finish, I knew there was someone nearby and I hoped it wasn't Shawn T, who is in my age group and has beat me frequently in this race. As I made the turn, I peeked, and that's exactly who I saw. I picked up the pace and held him off though.
My final time was 21:11, 27th overall out of 161 and 1st in my age group. Results are posted here.
I didn't win a doorprize, although Luke won $10 at Marathon Gas (which I claimed) and Brooke won a gift basket from a local hospital which included a shirt (my size), some lotions (for her) and some things for the car (also for me).
Sunday morning Luke and I ran an easy 4 miles.
Monday Luke and I went to Milan for a workout. The plan was to enter the Melon Festival 5k, run the 1st mile at a conversational pace, run the 2nd mile faster, and then race hard the final mile. We saw 2 boys from Luke's soccer team, as well as my nephews Thomas & Brian.
Well the 1st mile time was 8:15 (closer to 8:00 once you subtract the time it took us to get to the starting line). We were just passing one of Luke's teammates at that time, as well as many ohters.
Our 2nd mile time was 15:35, meaning we ran a 7:20 2nd mile. Good, maybe even too good. Luke didn't really have much pick-up left at that point. Still I pulled him along and we continued to pass, including his other teammate. Luke's final time was 23:37 (mine was 23:41) so he ran 8:02 for the final 1.1 mile. Neither of us placed in our age, and although Thomas was 4th overall, none of our family won a doorprize!
Final results for the milan 5k are posted here.
Wednesday, September 9, 2009
Firelands 5k Results
I'm hoping to post a more thorough write-up of my weekend running soon, but for now, here is a link to the 2009 Firelands 5k Results, in New London, Ohio on September 5th.
I won my age group in 21:11.
I won my age group in 21:11.
Tuesday, August 18, 2009
Not So Primal Breakfast
I entered a photo of my breakfast in the Primal Breakfast contest over at Mark's Daily Apple. Unfortunately I didn't win the random drawing, but I'm pretty sure my breakfast (a protein bar and a glass of milk) is among the least primal of those pictured. Oh well.
Friday, August 14, 2009
Junior High Cross Country and Yoga Booty Ballet
Tonight after work I drove out to Norwalk to pick up Luke. I got there in time for his pre-season cross country parent's meeting and also the coach allowed me to tag along in practice.
We started with a warm up of about 1/2 mile, then stretching, then several "drills", toe walks, skipping, butt-kicks, and such.
Then she broke the team into groups and sent them out for a 2-mile run at staggered intervals, with the slower runners starting first with the intent that the kids would work on catching the group in front of them.
I ran with 2 boys in the first (slowest) group and they kept up ok, one girl from the next group back almost caught them but that was it.
Then we did 2 "strides" and 4 "sprints" of about 75 meters, and then about 1/4 mile cool down, and then more stretching. Hopefully they will have a good season. Their first meet is in about 1 1/2 weeks.
Then when we got home, Victoria and I did day 1 of Yoga Booty Ballet. YBB is another exercise program from Beachbody, the company that distributes P90X.
Day 1 is watching a 15 minute video describing some basic yoga moves and poses, and then a 10-minute ab workout with a squishy ball. It was no P90X for sure, but the ab workout was ok and it's great to be exercising with my wife!
We started with a warm up of about 1/2 mile, then stretching, then several "drills", toe walks, skipping, butt-kicks, and such.
Then she broke the team into groups and sent them out for a 2-mile run at staggered intervals, with the slower runners starting first with the intent that the kids would work on catching the group in front of them.
I ran with 2 boys in the first (slowest) group and they kept up ok, one girl from the next group back almost caught them but that was it.
Then we did 2 "strides" and 4 "sprints" of about 75 meters, and then about 1/4 mile cool down, and then more stretching. Hopefully they will have a good season. Their first meet is in about 1 1/2 weeks.
Then when we got home, Victoria and I did day 1 of Yoga Booty Ballet. YBB is another exercise program from Beachbody, the company that distributes P90X.
Day 1 is watching a 15 minute video describing some basic yoga moves and poses, and then a 10-minute ab workout with a squishy ball. It was no P90X for sure, but the ab workout was ok and it's great to be exercising with my wife!
Saturday, August 8, 2009
Scones, Smoothies, Sweet & Sour Meatballs
A while back I joined the "Team Beachbody" club ... besides increased website access and 10% off the products, you get a "free gift". Well the gift was a small cookbook called "Thin Kitchen"
I'm usually not a cook, plus I am a picky eater, but let me tell you, I have made 3 of the recipes so far and they are awesome! Very well received by the whole family, expecially my wife. (Or maybe she just likes me to take a turn cooking).
Anyhow first I made a batch of Whole-Wheat Cranberry Scones. I took these to a family picnic and everybody made a big deal because I had cooked, well they all got eaten.
Next (tonight) I had some time so I made 2 things. First was Chalene Johnson's Summer Smoothie - calls for OJ, Pineapple, Papaya, Mango, & ice (and optionally protein powder). Well my 3 year old won't touch fruit, but he drank his, calling it a milkshake. My 11 year old daughter is a vegeterian and I worry about her protein, we added the protein powder and she certainly enjoyed it.
The second thing tonight was the main entree - Sweet & Sour Meatballs. I made both the meatballs and the sauce (actually my 12 year old son made the sauce). The sauce was a little too spicy for some in the family, but the picky 3 year old ate about 4 meatballs (in ketchup) and my wife ate enough that her eyes were sweating from the sauce.
Anyhow, if you have the cookbook and haven't used it, use it! If you haven't got it, I'm sure there are other healthy recipes out there but we sure have had success with these!
I'm usually not a cook, plus I am a picky eater, but let me tell you, I have made 3 of the recipes so far and they are awesome! Very well received by the whole family, expecially my wife. (Or maybe she just likes me to take a turn cooking).
Anyhow first I made a batch of Whole-Wheat Cranberry Scones. I took these to a family picnic and everybody made a big deal because I had cooked, well they all got eaten.
Next (tonight) I had some time so I made 2 things. First was Chalene Johnson's Summer Smoothie - calls for OJ, Pineapple, Papaya, Mango, & ice (and optionally protein powder). Well my 3 year old won't touch fruit, but he drank his, calling it a milkshake. My 11 year old daughter is a vegeterian and I worry about her protein, we added the protein powder and she certainly enjoyed it.
The second thing tonight was the main entree - Sweet & Sour Meatballs. I made both the meatballs and the sauce (actually my 12 year old son made the sauce). The sauce was a little too spicy for some in the family, but the picky 3 year old ate about 4 meatballs (in ketchup) and my wife ate enough that her eyes were sweating from the sauce.
Anyhow, if you have the cookbook and haven't used it, use it! If you haven't got it, I'm sure there are other healthy recipes out there but we sure have had success with these!
Wednesday, July 22, 2009
Luke's PR and Brooke's First 5k
I ran the old Corn Run today. This was a road race I did way back in 1986 when it was a 10k. Now there is a 5k and 10k but 90% of the people (including me) choose the 5k.
My hamstring is a little sore ever since Tuesday, and I prayed at church last night from 1-2 AM but other than that I was ready to go!
First mile felt really easy but my time was 6:08. Still too fast. I had started moving up through a group around 1/2 mile and was feeling good. I probably got up to about 20th place at one point. About halfway between 1 and 2 my competitive drive left me and I mostly cruised in. Second mile split was 13:50 (7:42 mile) and my final time was around 21:40 (7:50 last 1.1).
I did take almost a minute off my time from the Spencer race in June, and beat several people who beat me there.
Luke ran really well, running in the 23's, a full 2 minutes faster than his time in Spencer.
Brooke also ran well, considering it was her first 5k ever and she only decided to run it last night.
None of us placed in the top 3 in our ages, and also they ran out of shirts in our sizes.
My hamstring is a little sore ever since Tuesday, and I prayed at church last night from 1-2 AM but other than that I was ready to go!
First mile felt really easy but my time was 6:08. Still too fast. I had started moving up through a group around 1/2 mile and was feeling good. I probably got up to about 20th place at one point. About halfway between 1 and 2 my competitive drive left me and I mostly cruised in. Second mile split was 13:50 (7:42 mile) and my final time was around 21:40 (7:50 last 1.1).
I did take almost a minute off my time from the Spencer race in June, and beat several people who beat me there.
Luke ran really well, running in the 23's, a full 2 minutes faster than his time in Spencer.
Brooke also ran well, considering it was her first 5k ever and she only decided to run it last night.
None of us placed in the top 3 in our ages, and also they ran out of shirts in our sizes.
Want More Energy?
Check out this list of 55 ways to get more energy! My favorite is #1, I don't actually change my socks but I do like to take my shoes off for my lunch break!
P90X Fitness Test - Final 90 Day Results
Well yesterday was day 90 of my P90X routine. Way back on May 4th, before I started, I took the P90X Fit Test to measure my starting point. The table below shows my progress. As you can see the results are pretty significant!
| Activity | Day 0 | Day 90 |
| Weight | 205.8 lbs | 179 lbs |
| Pulse | 60 | 45 |
| Pull-Ups | 2 | 6 |
| Vertical Leap | 17 inches | 19.5 inches |
| Push-Ups | 26 | 48 |
| Toe-Reach (flexibilitiy) | 1/2 inch past toes | 5 inches past toes |
| Wall Squat | 1:40 | 3:05 |
| Curls (20 lbs) | 24 | 40 |
| In & Out (abs) | 39 | 66 |
P90X Week 13 & Trackwork
I am in week 13, the final week, of my P90X routine. I did Core Synergistics this morning which is a great combination of pushups, lunges, ab work, and other core exercises. It is one of my favorite workouts, I think.
My weight after today's workout was 176, down from 205 just 88 days ago. I am more than satisfied with the weight loss program of P90X!
Last night Luke and I went to the Midview track. He has new spikes for cross country which he has never worn. I wanted him to have a chance to try them out, so we went down and did a 6 lap warm-up.
The workout was 4 reps of 400m, I thought maybe he could run them in 80's but that proved to be ambitious. My reps were 90, 83, 78, 77 while Luke ran 102, 95, 90, 93. After the first one I gave him a 10 second head start each time so we would finish closer together.
The last 2 400s he wore his spikes (and I wore my racing flats).
My weight after today's workout was 176, down from 205 just 88 days ago. I am more than satisfied with the weight loss program of P90X!
Last night Luke and I went to the Midview track. He has new spikes for cross country which he has never worn. I wanted him to have a chance to try them out, so we went down and did a 6 lap warm-up.
The workout was 4 reps of 400m, I thought maybe he could run them in 80's but that proved to be ambitious. My reps were 90, 83, 78, 77 while Luke ran 102, 95, 90, 93. After the first one I gave him a 10 second head start each time so we would finish closer together.
The last 2 400s he wore his spikes (and I wore my racing flats).
Running, P90X, & Weight Loss
I ran in Oberlin last night with my brother Gary. Greg, Thomas, Orrin, & Whitney were also there but ran a little faster. It was nice to run with Gary. The weather was very humid.
I am now in my next-to-last week of P90X (for my first round at least). Last night's workout was Chest, Shoulders, & Triceps plus Ab Ripper X. I got on the scales at the end of the night and I was 179!
I haven't been under 180 in years! That felt pretty neat, and I have now lost 26 lbs. I doubt I have much more to lose, but we'll see.
I am now in my next-to-last week of P90X (for my first round at least). Last night's workout was Chest, Shoulders, & Triceps plus Ab Ripper X. I got on the scales at the end of the night and I was 179!
I haven't been under 180 in years! That felt pretty neat, and I have now lost 26 lbs. I doubt I have much more to lose, but we'll see.
Saturday, July 11, 2009
Weekly Wrap Up (P90X, Running, Yoga)
Tuesday night I ran with the Oberlin gang and then came home to do my P90X Chest, Shoulders, & Arms, plus Ab-Ripper X. This was my most normal night of the week.
Wednesday I had a soccer meeting then plans to watch my nephew's band Darkhorse at the Red Iron in Wellington. Plus I would be away from home on Thursday & Friday so I decided to switch P90X Back & Biceps to Wednesday night. This allowed me to travel without needing to find a pull-up bar or weights.
Thursday morning I donated blood.
Thursday night I met my family at Gem Beach at Catawba Island. I brought my laptop and tried to do P90X Plyometrics on the beach, but the waves were too loud so I came back and did the P90X workout in the yard. I added Ab-Ripper X, which doesn't usually go with Plyo but I was due since I had switched nights.
Friday morning I went for an easy 2 mile run with my son Luke and then in the evening I did P90X Yoga. The neat thing was I was under the supervision of an actual yoga instructor (my wife's friend Jen). Thanks for the advice!
Wednesday I had a soccer meeting then plans to watch my nephew's band Darkhorse at the Red Iron in Wellington. Plus I would be away from home on Thursday & Friday so I decided to switch P90X Back & Biceps to Wednesday night. This allowed me to travel without needing to find a pull-up bar or weights.
Thursday morning I donated blood.
Thursday night I met my family at Gem Beach at Catawba Island. I brought my laptop and tried to do P90X Plyometrics on the beach, but the waves were too loud so I came back and did the P90X workout in the yard. I added Ab-Ripper X, which doesn't usually go with Plyo but I was due since I had switched nights.
Friday morning I went for an easy 2 mile run with my son Luke and then in the evening I did P90X Yoga. The neat thing was I was under the supervision of an actual yoga instructor (my wife's friend Jen). Thanks for the advice!
Saturday, July 4, 2009
P90X 60 Day Photos
Wow. It is hard for even me to believe that guy on the left was me just 60 days ago.
Wednesday, July 1, 2009
Soccer and P90X Plyometrics
Brooke and I played soccer with the neighboring community kids (U13 or so) tonight. Brooke was a little tentative at first but then she found her groove and started playing well. I'm not much of a soccer player but I am getting there.
We played about 2 hours. About 1.5 hours after I got home, I did the P90X plyometrics workout. Man-Oh-Manischewitz! What a workout! Weighed myself at the end and I was a new low of 182. That doesn't count as I'm going by morning weight, not post-workout weight, but it's still a good sign.
My new goal is to get down under 180 by the end of my 90 days (Thursday is #59).
We played about 2 hours. About 1.5 hours after I got home, I did the P90X plyometrics workout. Man-Oh-Manischewitz! What a workout! Weighed myself at the end and I was a new low of 182. That doesn't count as I'm going by morning weight, not post-workout weight, but it's still a good sign.
My new goal is to get down under 180 by the end of my 90 days (Thursday is #59).
Tuesday, June 30, 2009
Running And P90X Week 9 Chest & Back
Tonight was my weekly run with my brother / nephews / friends. There were 7 runners tonight and I'm still at the back but I kept up MUCH better than either of the past 2 weeks.
Came home, watched a tv show with my daughter, and then pressed play for the P90X Chest & Back workout. I'm starting week 9 and it's hard to believe I haven't done that workout since week 3. If you haven't been following along, Chest & Back is pretty much full of nothing but push-ups and pull-ups for an hour.
As a testament to my improved strength, I matched or beat my previous max reps on ALL 12 exercises, both times through!
Finished the night with Ab-Ripper X.
Came home, watched a tv show with my daughter, and then pressed play for the P90X Chest & Back workout. I'm starting week 9 and it's hard to believe I haven't done that workout since week 3. If you haven't been following along, Chest & Back is pretty much full of nothing but push-ups and pull-ups for an hour.
As a testament to my improved strength, I matched or beat my previous max reps on ALL 12 exercises, both times through!
Finished the night with Ab-Ripper X.
Monday, June 29, 2009
P90X Yoga Modification, Plyometrics, & Bowling
I had a super-busy schedule yesterday and had to modify my P90X Yoga workout to get it done. I split it in half, doing the moving asanas in the early evening and then the balance postures later at night. Also I surrendered in a battle for tv time so I made space to do them in the bedroom. The only challenge to that was in finding a spot to stand where I didn't bump into the ceiling fan when I reached up.
Earlier I had done a partial P90X Plyometrics workout with 8 kids from our soccer league. We did most of the moves, but for 30 seconds each and only 1 time through.
And the bowling was on a date with my wife. I haven't bowled in years, but started out my first game with 2 strikes in a row. I ended up with 170, but it could have been even higher as I was awful at picking up my spares, and I rolled a gutterball on my 3rd ball of the 10th frame (after 2 more strikes).
My second game was more my speed with 123.
Earlier I had done a partial P90X Plyometrics workout with 8 kids from our soccer league. We did most of the moves, but for 30 seconds each and only 1 time through.
And the bowling was on a date with my wife. I haven't bowled in years, but started out my first game with 2 strikes in a row. I ended up with 170, but it could have been even higher as I was awful at picking up my spares, and I rolled a gutterball on my 3rd ball of the 10th frame (after 2 more strikes).
My second game was more my speed with 123.
Saturday, June 27, 2009
Spencer 5k
I ran a 5k race this morning. It was a low-key, small-town race, which was probably good for me. I ran 22:35, which is slower than 2 years ago when I was running, but faster than my usual "starting from scratch" time so I guess it's ok.
My first mile was 6:31 which was too fast, was hoping for close to 7. I was right behind a guy my age who I run with alot who I am capable of beating when I am in shape.
I slowed down at that point and kind of drifted in and out of focus for the rest of the race, hitting the 2-mile in 14:01 (7:30 split) and then a 8:34 split (1.1 miles) for the finish.
I got passed by 1 person in the 2nd mile and 3 in the last mile. I felt like I had more speed than endurance (not too surprising since I've really only had 3 runs in the past 2 years, and 1 of them was Friday morning.
My plan is to keep running 4.5 on Tuesday night and mix in the EIFB 22 minutes twice / week for the next 5 weeks, and see where that gets me. After I complete this round of P90X, I may focus on running in August & September.
My son Luke (12) ran 25:40 and finished 2nd for boys 11-14.
My first mile was 6:31 which was too fast, was hoping for close to 7. I was right behind a guy my age who I run with alot who I am capable of beating when I am in shape.
I slowed down at that point and kind of drifted in and out of focus for the rest of the race, hitting the 2-mile in 14:01 (7:30 split) and then a 8:34 split (1.1 miles) for the finish.
I got passed by 1 person in the 2nd mile and 3 in the last mile. I felt like I had more speed than endurance (not too surprising since I've really only had 3 runs in the past 2 years, and 1 of them was Friday morning.
My plan is to keep running 4.5 on Tuesday night and mix in the EIFB 22 minutes twice / week for the next 5 weeks, and see where that gets me. After I complete this round of P90X, I may focus on running in August & September.
My son Luke (12) ran 25:40 and finished 2nd for boys 11-14.
Friday, June 26, 2009
EIFB (Extreme Interval Fat Burning) Running
Did an extra cardio workout this morning. Was reading Mick's Seattle Racing thread on Beachbody and saw some talk of EIFB (Extreme Interval Fat Burning) running.Since this is my recovery week and today was my X-Stretch day, and I'm planning on a 5k tomorrow, I decided this would be a good day to add in an extra run.
From what I understand, you do this workout first thing in the AM:
0-2 minutes = 5 (level of effort)
2-3 minutes = 6
3-4 minutes = 7
4-5 minutes = 8
5-6 minutes = 9
6-7 minutes = 6
7-8 minutes = 7
8-9 minutes = 8
9-10 minutes = 9
10-11 minutes = 6
11-12 minutes = 7
12-13 minutes = 8
13-14 minutes = 9
14-15 minutes = 6
16-17 minutes = 7
17-18 minutes = 8
18-19 minutes = 9
19-20 minutes = 10
20-22 minutes = 5
I ran on my treadmill and started out at 6.0 MPH (10:00 / mile). I increased by .7 for every level of intensity:
5 = 6.0 MPH = 10:00 minute pace
6 = 6.7 = 8:57
7 = 7.4 = 8:06
8 = 8.1 = 7:24
9 = 8.8 = 6:49
10 = 9.5 = 6:18
It was a good workout in a pretty short amount of time and I was sweating like crazy. I walked to the end of the block and back and then took a cold shower and was barely able to stop sweating.
I think I will add it in a couple times / week during my final phase of P90X which starts next week, not sure what days, probably Monday (rest day) and Friday (yoga day) but I'm not sure.
From what I understand, you do this workout first thing in the AM:
0-2 minutes = 5 (level of effort)
2-3 minutes = 6
3-4 minutes = 7
4-5 minutes = 8
5-6 minutes = 9
6-7 minutes = 6
7-8 minutes = 7
8-9 minutes = 8
9-10 minutes = 9
10-11 minutes = 6
11-12 minutes = 7
12-13 minutes = 8
13-14 minutes = 9
14-15 minutes = 6
16-17 minutes = 7
17-18 minutes = 8
18-19 minutes = 9
19-20 minutes = 10
20-22 minutes = 5
I ran on my treadmill and started out at 6.0 MPH (10:00 / mile). I increased by .7 for every level of intensity:
5 = 6.0 MPH = 10:00 minute pace
6 = 6.7 = 8:57
7 = 7.4 = 8:06
8 = 8.1 = 7:24
9 = 8.8 = 6:49
10 = 9.5 = 6:18
It was a good workout in a pretty short amount of time and I was sweating like crazy. I walked to the end of the block and back and then took a cold shower and was barely able to stop sweating.
I think I will add it in a couple times / week during my final phase of P90X which starts next week, not sure what days, probably Monday (rest day) and Friday (yoga day) but I'm not sure.
Tuesday, June 23, 2009
Near-record 12 Runners
Brad picked me up tonight as Randy went early to run the course twice. It was nice to see Brad. I was hurt all last summer and Brad doesn't run in the winter due to wrestling practice (not to mention cold weather) so we hadn't run together in almost 2 years.
Randy, Brad, Greg & Laura, Brian & Casey, Orrin & Amber, Liz, Andy, Eric (Andy's roommate) and me. I don't think we ever had more than 4 girls before.
Amber never heard of the song Amber by 311. Can you believe it?
I ran out with Eric and then back a little slower with Kasey. Nice run after YogaX. Feels like I won't be as sore as last week.
Speaking of the X, this is day 1 of week 8 (my 2nd recovery week) for P90X. My weight yesterday was 187 so in 7 weeks I have dropped 17 lbs from my starting weight of 205. I'm doing Core Syngergistics in the morning on Wednesday.
Randy, Brad, Greg & Laura, Brian & Casey, Orrin & Amber, Liz, Andy, Eric (Andy's roommate) and me. I don't think we ever had more than 4 girls before.
Amber never heard of the song Amber by 311. Can you believe it?
I ran out with Eric and then back a little slower with Kasey. Nice run after YogaX. Feels like I won't be as sore as last week.
Speaking of the X, this is day 1 of week 8 (my 2nd recovery week) for P90X. My weight yesterday was 187 so in 7 weeks I have dropped 17 lbs from my starting weight of 205. I'm doing Core Syngergistics in the morning on Wednesday.
Wednesday, June 17, 2009
Double Double
Tuesday after work I did Ab-Ripper X, then ran on the trail in Oberlin with Randy, Keith, Andy, Thomas, Orrin, and Liz, then came home and completed the Chest, Shoulders, and Triceps workout in the P90X program.
Wednesday I went to Lagrange for open soccer, and then I came home to do the P90X Yoga. This was a slight modification, moving Plyometrics to Friday this week.
My quads are pretty sore from 2 days of double workouts. The good news is I think that after an entire year post-surgery, my hernia-related pain is gone!
Wednesday I went to Lagrange for open soccer, and then I came home to do the P90X Yoga. This was a slight modification, moving Plyometrics to Friday this week.
My quads are pretty sore from 2 days of double workouts. The good news is I think that after an entire year post-surgery, my hernia-related pain is gone!
Monday, June 15, 2009
P90X Day 41 - Kenpo
I did Kenpo last night and Luke and Nathan (both 12) joined me for most of it. Today is my rest day of week 6 and my weight is 190. Almost halfway there time-wise.
Saturday, June 13, 2009
Running With The Kids
The kids and I went for a run today ... Brooke wanted to take more breaks so we started with 4 minutes running and 1 minute walking, goal was to do 30 minutes total (24 running & 6 walking).
Well Luke only took 1 walk break around 14 minutes, he got ahead and then Rachel biked up to catch him and tell him to turn around and come back. He's starting to get in shape for 7th grade cross country in the fall.
I'm estimating we did about 3 miles. This was my 2nd "extra" workout this week, after playing soccer on Wednesday night. This morning I did the P90X Legs & Back workout, plus Ab-Ripper X. I'm 40 days into the P90X program and today I weighed 189 so I am down 16 lbs.
My leg/groin that has bothered me for a year since before and after my hernia surgery has not bothered me at all this week. I think I may start trying to run on Tuesday nights.
Well Luke only took 1 walk break around 14 minutes, he got ahead and then Rachel biked up to catch him and tell him to turn around and come back. He's starting to get in shape for 7th grade cross country in the fall.
I'm estimating we did about 3 miles. This was my 2nd "extra" workout this week, after playing soccer on Wednesday night. This morning I did the P90X Legs & Back workout, plus Ab-Ripper X. I'm 40 days into the P90X program and today I weighed 189 so I am down 16 lbs.
My leg/groin that has bothered me for a year since before and after my hernia surgery has not bothered me at all this week. I think I may start trying to run on Tuesday nights.
Wednesday, June 10, 2009
Doubles
Not really P90X doubles, but I did do a double-workout today. I did plyometrics in the morning so that I could go play open soccer tonight! Felt nice starting the day with the workout done!
Tomorrow also I need to do Back & Biceps early, as I'm driving pizzas Thursday night.
Weight at the start of week 6 was 192.
Tomorrow also I need to do Back & Biceps early, as I'm driving pizzas Thursday night.
Weight at the start of week 6 was 192.
Thursday, June 4, 2009
P90X Day 31 - Back & Biceps - With Pictures
I did the Back & Biceps workout today, lots of pull-ups and curls. My heaviest dumbells are 20 lbs which is not quite heavy enough for some of the curl exercises.
I took some pictures last night, here are my day 0 - day 30 comparisons. The lighing seems a little better in the 2nd set (red shorts).
But regardless of the lighting, you can see in this side picture that my gut is disappearing in just 30 days! Monday, May 25, 2009
P90X Day 21 - Rest
I did much better at the Kenpo (boxing and kicking) last night. These are new moves for me so I'm finally getting a little coordination. Last night was the most I've sweat in anything besides plyometrics.
Today is my rest day so I'm 3 weeks in.
Week 0 weight 205
Week 1 weight 200
Week 2 weight 196
Week 3 weight 193
Today is my rest day so I'm 3 weeks in.
Week 0 weight 205
Week 1 weight 200
Week 2 weight 196
Week 3 weight 193
Sunday, May 24, 2009
P90X Day 19 - Legs & Back
Luke did alot of the leg stuff with me tonight. I'm still rolling along. Need to sleep!
Sunday, May 17, 2009
P90X Day 13 - Kenpo
Haven't posted in a while so here is the update:
Day 9 - Plyometrics
Day 10 - Arms & Abs (with Nick)
Day 11 - Yoga (with Victoria)
Day 12 - Chest & Back & Abs
Day 13 - Kenpo
I was down 5 lbs (200) at the end of week 1. I'm down 2 more lbs (198) after week 2.
Nutrition plan still going mostly well. Did have a small piece of birthday cake for Brooke this week, a soft pretzel that George stopped eating at Emma's concert on Saturday. Today I had my carbs in pasta form (spaghetti) for the first time in 2 weeks!
Day 9 - Plyometrics
Day 10 - Arms & Abs (with Nick)
Day 11 - Yoga (with Victoria)
Day 12 - Chest & Back & Abs
Day 13 - Kenpo
I was down 5 lbs (200) at the end of week 1. I'm down 2 more lbs (198) after week 2.
Nutrition plan still going mostly well. Did have a small piece of birthday cake for Brooke this week, a soft pretzel that George stopped eating at Emma's concert on Saturday. Today I had my carbs in pasta form (spaghetti) for the first time in 2 weeks!
Tuesday, May 12, 2009
P90X Day 8
Day 4 - Yoga (90 minutes, I was dripping with sweat half-way through)
Day 5 - Legs & Back (lunges, squats, pull-ups) + Ab-Ripper X
Day 6 - Kenpo (boxing & kicking)
Day 7 - Rest
Day 8 - Chest & Back + Ab-Ripper X again
I have pretty much stuck to my nutrition plan, other than Saturday at the Indians game I ate an extra bun (carbs) and some french fries. I have added EAS Protein Drink to my diet also.
Day 5 - Legs & Back (lunges, squats, pull-ups) + Ab-Ripper X
Day 6 - Kenpo (boxing & kicking)
Day 7 - Rest
Day 8 - Chest & Back + Ab-Ripper X again
I have pretty much stuck to my nutrition plan, other than Saturday at the Indians game I ate an extra bun (carbs) and some french fries. I have added EAS Protein Drink to my diet also.
Thursday, May 7, 2009
P90X Day 2 - Plyometrics
Stretching, then 4 or 5 sets of 4 different jumping exercises. I'm posting this the morning after and I am definitely sore!
Protein bar & milk for breakfast.
Turkey sandwich & apple for lunch.
Chicken, green beans, & milk for dinner.
Protein bar & milk for breakfast.
Turkey sandwich & apple for lunch.
Chicken, green beans, & milk for dinner.
Tuesday, May 5, 2009
P90X Day 1 - Chest & Abs
Stretching, then 2 sets of 12 different exercises, mostly push-ups & pull-ups, a few creatively named bent over rowing exercises "heavy pants" and "lawnmower". Followed by ab-ripper, which was 25 reps of I think 14 different ab exercises. I didn't get near 25 on most of them.
I'm doing the nutrition plan too.
Protein bar & milk for breakfast.
Turkey sandwich & apple for lunch.
Ham, green beans, & milk for dinner.
I'm doing the nutrition plan too.
Protein bar & milk for breakfast.
Turkey sandwich & apple for lunch.
Ham, green beans, & milk for dinner.
Monday, May 4, 2009
P90X Fitness Test
I took my picture today and did the fitness test in preparation of starting the P90X Extreme Home Fitness Program.
Here are my stats:
Weight 205.8 lbs
Pulse 60
Pull-Ups = 2
Vertical Leap = 17 inches
Push-Ups = 26
Toe-Reach (flexibilitiy) = 1/2 inch past toes
Wall Squat = 1:40
Curls (20 lbs) = 24
In & Out (abs) = 39
Here are my stats:
Weight 205.8 lbs
Pulse 60
Pull-Ups = 2
Vertical Leap = 17 inches
Push-Ups = 26
Toe-Reach (flexibilitiy) = 1/2 inch past toes
Wall Squat = 1:40
Curls (20 lbs) = 24
In & Out (abs) = 39
Wednesday, April 29, 2009
Cortisone!
Well I had another appointment with the pain doctor last night after my 2 rounds of medicine did very little to help.
He suggested I try a cortisone shot, he called it a nerve blocker. He said one should last a month, a second should last a couple more months, and after that hopefully I would be all healed. I asked why I would not and he chuckled and said maybe I would be afraid of needles.
He pressed against my upper right leg / groin to find where the pain was centered and then marked the spots with magic marker. He then took the needle & syringe and gave me injections in 5 different spots. He sent me on my way, suggesting that I be careful driving and take it easy that night as my leg might be a little weak.
What an understatement! By the time I drove home, my right leg was completely numb. I went up stairs, sat down for a bit, then started getting dressed for soccer practice. I fell down twice getting dressed, my leg just gave out on me with no warning. I fell 4 more times throughout the night, including twice walking across the field after soccer.
I had to take the day off work today, I didn't sleep at all until after 5 AM and my leg was still mostly numb when I awoke around 7:30. It finally wore off around 1PM, but now my knee and ankle are really sore from the falls.
But the lingering pain from my hernia seems to be gone.
He suggested I try a cortisone shot, he called it a nerve blocker. He said one should last a month, a second should last a couple more months, and after that hopefully I would be all healed. I asked why I would not and he chuckled and said maybe I would be afraid of needles.
He pressed against my upper right leg / groin to find where the pain was centered and then marked the spots with magic marker. He then took the needle & syringe and gave me injections in 5 different spots. He sent me on my way, suggesting that I be careful driving and take it easy that night as my leg might be a little weak.
What an understatement! By the time I drove home, my right leg was completely numb. I went up stairs, sat down for a bit, then started getting dressed for soccer practice. I fell down twice getting dressed, my leg just gave out on me with no warning. I fell 4 more times throughout the night, including twice walking across the field after soccer.
I had to take the day off work today, I didn't sleep at all until after 5 AM and my leg was still mostly numb when I awoke around 7:30. It finally wore off around 1PM, but now my knee and ankle are really sore from the falls.
But the lingering pain from my hernia seems to be gone.
Wednesday, April 22, 2009
Gold's Gym Long Tube Workout
Taking most of last week off from work got me out of my routine. I was finally able to get my tube workout in again tonight.
Thursday, April 16, 2009
Bike Path Again - With Biker
Brooke and I ran again today, a little farther, she ran 27 minutes, and I ran almost 35. Rachel came along to ride her bike. The weather was beautiful.
Wednesday, April 15, 2009
Bike Path Again
Brooke and I ran the bike path again today. Her pile of rocks were still there at the 49th post. We ran 3 minutes faster this week than last week!
Monday, April 13, 2009
Gold's Gym Long Tube Workout - Abs
The final exercise portion of this workout is abs, and we basically did 3 exercises, each with the legs partially supported by the tubes.
First, single leg lowering. Lying on my back, with one leg down flat, lower (and then raise) the other leg. Alternate and do this on both legs.
Next, leg circles (both legs at the same time, both directions) still lying on my back.
And finally, a pilates exercise called the hundred, lying on my back, feet and head elevated, make 100 downward motions with my arms. I'm not sure the arm motions are for anything other than to keep my mind off the fact that I'm holing my legs and head in the air for 100 count.
First, single leg lowering. Lying on my back, with one leg down flat, lower (and then raise) the other leg. Alternate and do this on both legs.
Next, leg circles (both legs at the same time, both directions) still lying on my back.
And finally, a pilates exercise called the hundred, lying on my back, feet and head elevated, make 100 downward motions with my arms. I'm not sure the arm motions are for anything other than to keep my mind off the fact that I'm holing my legs and head in the air for 100 count.
Saturday, April 11, 2009
Gold's Gym Long Tube Workout - Legs
Since I got off-schedule earlier in the week, I did my 3rd Tube workout today. The next set of exercises I haven't described is legs. First we did squats (pretty easy to understand) standing with both feet on the tubes.
The other leg excercise doesn't really have a name (that I know). Mia on the dvd says that it works on the adductor muscle. These are the muscles that move your leg left and right. We stood with 1 leg on the tube and put the other foot against the stretchy part of the tube and pressed out (away from the other leg). A challenging part of this is standing on 1 leg!
Nick (from the pizza shop) and I last night were discussing fitness and he's planning to start working out also so maybe we can challenge each other.
The other leg excercise doesn't really have a name (that I know). Mia on the dvd says that it works on the adductor muscle. These are the muscles that move your leg left and right. We stood with 1 leg on the tube and put the other foot against the stretchy part of the tube and pressed out (away from the other leg). A challenging part of this is standing on 1 leg!
Nick (from the pizza shop) and I last night were discussing fitness and he's planning to start working out also so maybe we can challenge each other.
Friday, April 10, 2009
Bike-Trail Run with Brooke
Brooke and I were able to find time to run this morning before the rains came. Since she didn't like passing animal carcasses last week on the road, we drove to the local end of the Inland Trail, an old train tracks made into a bike path.
We ran 25 minutes and made it almost 2.5 miles. Brooke started a rock collection and left them at the 47th guard-rail post. We will likely go back next week during Spring Break and we will see if the rocks are still there.
We ran 25 minutes and made it almost 2.5 miles. Brooke started a rock collection and left them at the 47th guard-rail post. We will likely go back next week during Spring Break and we will see if the rocks are still there.
Thursday, April 9, 2009
Gold's Gym Long Tube Workout - Back
First of all I figured out how to recenter my cord protectors, the canvas sleeves that cover the stretchy tubes. Some were becoming off-center and when I tried to recenter them the sleeves would start to turn inside out on themselves and bunch up and they would not move.
I simply snipped the end of the sleeve to make it wider so that I could keep it open while I pulled and now I can move the sleeves where I need them.
Anyhow I'm back to my morning workout routine today, the next workout I haven't described is the back. We did 2 exercises for the back, bent-over row and shrugs. Shrugs are always pretty easy for me.
Next planned workout is a run with Brooke on Friday and another tube workout on Saturday.
I simply snipped the end of the sleeve to make it wider so that I could keep it open while I pulled and now I can move the sleeves where I need them.
Anyhow I'm back to my morning workout routine today, the next workout I haven't described is the back. We did 2 exercises for the back, bent-over row and shrugs. Shrugs are always pretty easy for me.
Next planned workout is a run with Brooke on Friday and another tube workout on Saturday.
Tuesday, April 7, 2009
Gold's Gym Long Tube Workout - at night
I missed last Friday and Monday both. I did the workout tonight and will go again on Thursday AM and Saturday and I will be back on schedule for next Monday.
Nathan also did the workout tonight. He is going to Florida for a week to visit his grandparents but hopefully when he returns he will stick with the workout at least a couple nights each week.
In other news I was able to get a copy of the P90X system (dvd's, workout book, and nutrition book) second-hand, very lightly used (if at all). My plan is to continue the Golds Gym Long Tube workout through April and then start the P90X in May!
Nathan also did the workout tonight. He is going to Florida for a week to visit his grandparents but hopefully when he returns he will stick with the workout at least a couple nights each week.
In other news I was able to get a copy of the P90X system (dvd's, workout book, and nutrition book) second-hand, very lightly used (if at all). My plan is to continue the Golds Gym Long Tube workout through April and then start the P90X in May!
Wednesday, April 1, 2009
Gold's Gym Long Tube Workout - Biceps
Just a quick post today as the biceps section of the video only has 1 exercise - biceps curls.
Well actually we did switch from both arms to 1 arm (alternating) about halfway through. I counted and I got about 20 with both arms and 15 each with 1 arm.
Well actually we did switch from both arms to 1 arm (alternating) about halfway through. I counted and I got about 20 with both arms and 15 each with 1 arm.
Tuesday, March 31, 2009
Emotional Detachment and the Zen of Golf
By Michael Masterson
About a month ago, I played golf for the first time with Number Three Son (N3S). I was looking forward to a pleasant afternoon. I imagined fresh air, healthy sunshine, and that father-son banter that women who don't understand men categorize as superficial.
The afternoon started off as hoped for. The sun was shining. The course was green. We prepared by eating hotdogs and lighting up cigars. But on the very first tee, things started going badly. At least for N3S.
N3S is a novice golfer. He's played less than half a dozen games. He was focused on long drives and good chips and accurate putting. When he didn't hit the ball well - which was most of the time - he was angry with himself.
Though he may not have been hitting the ball the way he wanted, he was hitting it. I was impressed and told him so. "You are doing a lot better than I was at your stage of the game."
That didn't mollify him. By the ninth hole, he was emotionally exhausted. He didn't want to play anymore. "It's no use," he said morosely. "I stink."
N3S's frustration with his poor performance and his subsequent depression reminded me of myself until just a few years ago. It scared me to think that he might go through what I went through for 40 years. On the way home, I talked to him about one of the ways I've overcome my own tendency to get depressed. Today, I'm going to share that same strategy with you.
When you're happy, you can move mountains. When you're angry or depressed, your energy drops, your focus blurs, and your productivity lapses.
Depression can blunt your work skills. It can damage your reputation. It can separate you from your income and your possessions. It can affect your relationships with your spouse, your children and family - even lifelong friends. Depression will rob you of all the beautiful little moments that make life worth living - like a day on the golf course with Dad.
It steals your fun. It steals your time. It leaves you with nothing.
Last week, in my article "Defeating Depression Before It Defeats You," I told you two stories about friends of mine who fell into deep depressions when they lost their jobs and their income.
Both of them had based their self-worth on their ability to make money - a mistake that many entrepreneurs make. And when, through no fault of their own, they suffered a serious financial setback, they felt like failures. I suggested that the way to avoid falling into that trap is to base your self-worth on things that really matter - on personal values that have nothing to do with your income.
There's another common mistake that leads many to despair. The mistake that N3S was making during our golf game. I have to warn you that the solution to this one is a bit harder to understand and practice. But stick with me while I explain it. Because once you "get it," you'll have no trouble maintaining a positive outlook... even under the most difficult circumstances.
I am talking about developing the skill of emotional detachment. More specifically, developing the ability to set and pursue goals without caring whether you actually achieve them.
I learned how to do this only six or eight years ago, and have been practicing it in fits and starts. As each year passes, I get better at it. I feel happier and more in control of my life. Most important, I think it has helped me pass along some of my newfound happiness to others.
When most people hear the phrase emotional detachment, they think it means indifference or even heartlessness. Nothing could be further from the truth. Emotional detachment frees you from neurotic attachments and lets you focus your energies on other people, other things, and the here and now.
The best example I can give you is the natural love that a mother has for her child. When the child is happy, the mother is happy. When the child is unhappy, the mother instinctively wants to find the cause of the unhappiness and end it, if she can.
When the mother discovers that the child is unhappy because of some physical discomfort, she tries to relieve it. When the cause is an emotional conflict, she does her best to teach the child how to handle it. The mother's goal is always to prepare the child to become independent. She works consistently to gradually free the child from his natural dependence on her so that he can go out into the world and live a happy and productive life.
When an 11-year-old tells his mother that he "hates" her because she's imposed some restriction on him, the (mentally healthy) mother does not feel hurt, even though a hurtful thing has been said. She loves the child and doesn't take his statement to heart. She remains calm. She reminds him that she loves him. And she explains that the restriction will not be removed simply because he "hates" it or her.
In other words, she is emotionally detached from the child's expressions of anger.
If you are a parent, you understand what I mean. Most parents, most of the time, practice this sort of emotional detachment with their children. But there are some who can't do it, because they are emotionally attached to their children's approval of them. These are the parents who want to be "best friends" with their children. They break their own rules the moment their children object to them. Sometimes they go so far as to tolerate risky behavior.
The skill of emotional detachment can be applied to all relationships. It can work with your boss and colleagues at work. It can work with your spouse or parents at home. Detachment can also be applied to almost any challenge or problem. And the result will always be greater calmness and clarity.
This gets us back to my story about N3S...
When I started golfing, I approached the game very much the way my son approached it. That is, I was concerned about the outcome of my shots. When hitting the ball off the tee, I cared about how far it would go. When I putted, I cared about how close the ball would get to the hole.
This made the game very frustrating. Being a beginner, the outcome of most of my shots was disappointing.
But it didn't take me long to realize that I was my own worst enemy. By allowing myself to be disappointed four shots out of five, I was setting myself up for failure. (How can you learn to play golf well if you are swearing when you are swinging the club?) The trick, I soon figured out, was to detach myself emotionally from the intended outcome (where the ball goes) and focus instead on the experience of the swing.
My goal, when I play golf these days, is to have a good swing. I don't care where the ball goes. All I care about is whether I achieve my intention of swinging the club properly.
This has made a remarkable difference in my game. In several short months, I have brought down my handicap by about 30 strokes. Before, I was shooting about 130 and hating the game. Now, I am hovering at 100 and liking it, even when the ball lands in a sand trap or rolls over the green.
Anything we do in life - any goal we set, any relationship we engage in - can be done better and more happily by applying emotional detachment.
Let me give you a few more examples.
Emotional Attachment: You want to go on a picnic Saturday afternoon. It rains. You are disappointed.
Emotional Detachment. You intend to have a picnic on Saturday. But, knowing you can never predict the weather, you consciously detach yourself from the hope that the sun will shine. You create Plan B - going to the movies instead. So when it rains, you move happily from Plan A to Plan B without getting upset or upsetting those with you. You are the Zen Master of your Saturday afternoon. You help others feel better by your good example. And that, in turn, increases your happiness.
Emotional Attachment. You want to get a raise. You don't get one. You are disappointed.
Emotional Detachment. You intend to get a raise. But, knowing you can't control the outcome of your next performance review, you come up with a Plan B that involves starting your own side business. You make a good presentation at the review, but your boss doesn't give you the raise. You aren't disappointed. In fact, you are excited... because now you can initiate Plan B.
Emotional Attachment: You want to marry your college sweetheart. You propose to her. She refuses you. You are crushed.
Emotional Detachment. You intend to marry your college sweetheart. But, recognizing that you cannot control her feelings, you detach yourself from that outcome and settle on Plan B, which is to enjoy the relationship for some months longer while you begin to look for a new one. You propose to her and are turned down. You aren't sad. You don't pout. You put Plan B into action. She notices your detachment and likes you better for it. Now it is up to you to continue the relationship or move on.
As I said earlier, the skill of emotional detachment is hard to understood and practice. But if you can master it, you will enjoy a life of unlimited wealth, health, and happiness.
Before N3S and I went golfing for the second time, I had him take a lesson with Larry, the pro I learned from. (Larry understands the Zen of golf. He, like Ben Hogan, understands that the true purpose of golf is not to achieve a specific score but to experience the serenity and pleasure that come with developing a consistently good swing.)
When we hit the golf course this time, I reminded N3S to focus his mind not on where the ball goes but on executing his swing. We played all 18 holes in perfect harmony. And though we didn't care about our scores, they were better than they had been the time before.
About a month ago, I played golf for the first time with Number Three Son (N3S). I was looking forward to a pleasant afternoon. I imagined fresh air, healthy sunshine, and that father-son banter that women who don't understand men categorize as superficial.
The afternoon started off as hoped for. The sun was shining. The course was green. We prepared by eating hotdogs and lighting up cigars. But on the very first tee, things started going badly. At least for N3S.
N3S is a novice golfer. He's played less than half a dozen games. He was focused on long drives and good chips and accurate putting. When he didn't hit the ball well - which was most of the time - he was angry with himself.
Though he may not have been hitting the ball the way he wanted, he was hitting it. I was impressed and told him so. "You are doing a lot better than I was at your stage of the game."
That didn't mollify him. By the ninth hole, he was emotionally exhausted. He didn't want to play anymore. "It's no use," he said morosely. "I stink."
N3S's frustration with his poor performance and his subsequent depression reminded me of myself until just a few years ago. It scared me to think that he might go through what I went through for 40 years. On the way home, I talked to him about one of the ways I've overcome my own tendency to get depressed. Today, I'm going to share that same strategy with you.
When you're happy, you can move mountains. When you're angry or depressed, your energy drops, your focus blurs, and your productivity lapses.
Depression can blunt your work skills. It can damage your reputation. It can separate you from your income and your possessions. It can affect your relationships with your spouse, your children and family - even lifelong friends. Depression will rob you of all the beautiful little moments that make life worth living - like a day on the golf course with Dad.
It steals your fun. It steals your time. It leaves you with nothing.
Last week, in my article "Defeating Depression Before It Defeats You," I told you two stories about friends of mine who fell into deep depressions when they lost their jobs and their income.
Both of them had based their self-worth on their ability to make money - a mistake that many entrepreneurs make. And when, through no fault of their own, they suffered a serious financial setback, they felt like failures. I suggested that the way to avoid falling into that trap is to base your self-worth on things that really matter - on personal values that have nothing to do with your income.
There's another common mistake that leads many to despair. The mistake that N3S was making during our golf game. I have to warn you that the solution to this one is a bit harder to understand and practice. But stick with me while I explain it. Because once you "get it," you'll have no trouble maintaining a positive outlook... even under the most difficult circumstances.
I am talking about developing the skill of emotional detachment. More specifically, developing the ability to set and pursue goals without caring whether you actually achieve them.
I learned how to do this only six or eight years ago, and have been practicing it in fits and starts. As each year passes, I get better at it. I feel happier and more in control of my life. Most important, I think it has helped me pass along some of my newfound happiness to others.
When most people hear the phrase emotional detachment, they think it means indifference or even heartlessness. Nothing could be further from the truth. Emotional detachment frees you from neurotic attachments and lets you focus your energies on other people, other things, and the here and now.
The best example I can give you is the natural love that a mother has for her child. When the child is happy, the mother is happy. When the child is unhappy, the mother instinctively wants to find the cause of the unhappiness and end it, if she can.
When the mother discovers that the child is unhappy because of some physical discomfort, she tries to relieve it. When the cause is an emotional conflict, she does her best to teach the child how to handle it. The mother's goal is always to prepare the child to become independent. She works consistently to gradually free the child from his natural dependence on her so that he can go out into the world and live a happy and productive life.
When an 11-year-old tells his mother that he "hates" her because she's imposed some restriction on him, the (mentally healthy) mother does not feel hurt, even though a hurtful thing has been said. She loves the child and doesn't take his statement to heart. She remains calm. She reminds him that she loves him. And she explains that the restriction will not be removed simply because he "hates" it or her.
In other words, she is emotionally detached from the child's expressions of anger.
If you are a parent, you understand what I mean. Most parents, most of the time, practice this sort of emotional detachment with their children. But there are some who can't do it, because they are emotionally attached to their children's approval of them. These are the parents who want to be "best friends" with their children. They break their own rules the moment their children object to them. Sometimes they go so far as to tolerate risky behavior.
The skill of emotional detachment can be applied to all relationships. It can work with your boss and colleagues at work. It can work with your spouse or parents at home. Detachment can also be applied to almost any challenge or problem. And the result will always be greater calmness and clarity.
This gets us back to my story about N3S...
When I started golfing, I approached the game very much the way my son approached it. That is, I was concerned about the outcome of my shots. When hitting the ball off the tee, I cared about how far it would go. When I putted, I cared about how close the ball would get to the hole.
This made the game very frustrating. Being a beginner, the outcome of most of my shots was disappointing.
But it didn't take me long to realize that I was my own worst enemy. By allowing myself to be disappointed four shots out of five, I was setting myself up for failure. (How can you learn to play golf well if you are swearing when you are swinging the club?) The trick, I soon figured out, was to detach myself emotionally from the intended outcome (where the ball goes) and focus instead on the experience of the swing.
My goal, when I play golf these days, is to have a good swing. I don't care where the ball goes. All I care about is whether I achieve my intention of swinging the club properly.
This has made a remarkable difference in my game. In several short months, I have brought down my handicap by about 30 strokes. Before, I was shooting about 130 and hating the game. Now, I am hovering at 100 and liking it, even when the ball lands in a sand trap or rolls over the green.
Anything we do in life - any goal we set, any relationship we engage in - can be done better and more happily by applying emotional detachment.
Let me give you a few more examples.
Emotional Attachment: You want to go on a picnic Saturday afternoon. It rains. You are disappointed.
Emotional Detachment. You intend to have a picnic on Saturday. But, knowing you can never predict the weather, you consciously detach yourself from the hope that the sun will shine. You create Plan B - going to the movies instead. So when it rains, you move happily from Plan A to Plan B without getting upset or upsetting those with you. You are the Zen Master of your Saturday afternoon. You help others feel better by your good example. And that, in turn, increases your happiness.
Emotional Attachment. You want to get a raise. You don't get one. You are disappointed.
Emotional Detachment. You intend to get a raise. But, knowing you can't control the outcome of your next performance review, you come up with a Plan B that involves starting your own side business. You make a good presentation at the review, but your boss doesn't give you the raise. You aren't disappointed. In fact, you are excited... because now you can initiate Plan B.
Emotional Attachment: You want to marry your college sweetheart. You propose to her. She refuses you. You are crushed.
Emotional Detachment. You intend to marry your college sweetheart. But, recognizing that you cannot control her feelings, you detach yourself from that outcome and settle on Plan B, which is to enjoy the relationship for some months longer while you begin to look for a new one. You propose to her and are turned down. You aren't sad. You don't pout. You put Plan B into action. She notices your detachment and likes you better for it. Now it is up to you to continue the relationship or move on.
As I said earlier, the skill of emotional detachment is hard to understood and practice. But if you can master it, you will enjoy a life of unlimited wealth, health, and happiness.
Before N3S and I went golfing for the second time, I had him take a lesson with Larry, the pro I learned from. (Larry understands the Zen of golf. He, like Ben Hogan, understands that the true purpose of golf is not to achieve a specific score but to experience the serenity and pleasure that come with developing a consistently good swing.)
When we hit the golf course this time, I reminded N3S to focus his mind not on where the ball goes but on executing his swing. We played all 18 holes in perfect harmony. And though we didn't care about our scores, they were better than they had been the time before.
This article appears courtesy of Early To Rise, a free newsletter dedicated to making money, improving health and secrets to success. For a complimentary subscription, visit http://www.earlytorise.com.
Monday, March 30, 2009
Gold's Gym Long Tube Workout - Triceps
In case it's not clear, I am doing the entire Gold's Gym Long Tube Workout 3 times each week. I'm not doing just the Triceps portion.
However, each time I workout I am writing about the next section that we do. And today we are up to the triceps.
We start with single-arm triceps kick-backs. Standing on the cord, bent forward with the elbow arm raised, bend just at the elbow to extend the triceps back. Of course we then repeat for the opposite arm.
Next is the single-arm triceps pull-down. Holding the cord above our heads, we extend the triceps down. Sometimes this seems like more work for my arm that is held up over my head.
The final triceps excercise is triceps raises (behind the head). Standing on the cord, this is done with both arms together.
For people who don't work out at all, triceps are often among the most neglected muscle groups so it is good to work on them specifically.
However, each time I workout I am writing about the next section that we do. And today we are up to the triceps.
We start with single-arm triceps kick-backs. Standing on the cord, bent forward with the elbow arm raised, bend just at the elbow to extend the triceps back. Of course we then repeat for the opposite arm.
Next is the single-arm triceps pull-down. Holding the cord above our heads, we extend the triceps down. Sometimes this seems like more work for my arm that is held up over my head.
The final triceps excercise is triceps raises (behind the head). Standing on the cord, this is done with both arms together.
For people who don't work out at all, triceps are often among the most neglected muscle groups so it is good to work on them specifically.
Saturday, March 28, 2009
Running With Brooke
I ran another 25+ minutes with Brooke today as training for her spring soccer season. We ran past a dead animal in the road which she thought was a bunny (it was pretty flattened and I'm not sure) and it upset her greatly.
Friday, March 27, 2009
Gold's Gym Long Tube Workout - Shoulders
After the chest exercises and a cardio interval of lateral hops, the DVD (and I) progress to shoulders. The first shoulder exercise is very similar to the chest exercises, it is a shoulder press from the squat position.
Next we did something that Mia on the tape called offering but I would call front raises. Standing with the back foot the band, palms up, lift your arms forward.
The final shoulder exercise was lateral raises, or bringing the arms up to the sides. This is always an exercise where I feel weak, so I'm sure working on it 3 days / week will help.
Next we did something that Mia on the tape called offering but I would call front raises. Standing with the back foot the band, palms up, lift your arms forward.
The final shoulder exercise was lateral raises, or bringing the arms up to the sides. This is always an exercise where I feel weak, so I'm sure working on it 3 days / week will help.
Wednesday, March 25, 2009
Gold's Gym Long Tube Workout - Chest
After some stretching, this workout starts with the chest (or shoulders?). The first exercise is a chest fly, standing with your back leg on the cord and bringing your arms up and together at the top.
The second exercise is very similar, a press, still standing with the back leg on the cord but this time bringing the arms straight up over your head.
Admittedly I have done almost nothing since my hernia last spring, but I am really feeling like this is a decent workout for me.
The second exercise is very similar, a press, still standing with the back leg on the cord but this time bringing the arms straight up over your head.
Admittedly I have done almost nothing since my hernia last spring, but I am really feeling like this is a decent workout for me.
Monday, March 23, 2009
Early Morning Long Tube Workout
I got up this morning and did the Golds Gym long tube workout with the Mia Finnegan video. I did an array of stuff, chest, biceps, triceps, legs, abs, with some cardio interspersed. In future days I'll try to blog about the exact exercises that the video uses, in order.
It was a pretty decent workout. My goal for now is to do it consistently for several weeks to justify the purchase of the P90 and then P90X videos.
It was a pretty decent workout. My goal for now is to do it consistently for several weeks to justify the purchase of the P90 and then P90X videos.
Saturday, March 21, 2009
Pain, Blood, P90X, Running, Bands
Well as you can tell I can't come up with a title for today's post.
My groin pain is still nagging. I'm up to taking the pain medicine 3x/day and will start the nerve medicine next week. The pain medicine seems to have no effect.
I gave blood this week on Wednesday. I'm a pretty regular donor now at 5-6 times / year. This time I got a coupon for a free Frosty at Wendy's.
I've heard a couple people talking about this extreme workout video called P90X. I thought maybe I would give it a try. My groin pain isn't disabling, it just makes me cautious about running far from home in case the pain increases and I have to walk back. So I thought a workout video would be good.
Well I did some research and found that I would need a pull-up bar and a set of stretch bands / tubes to do this workout. I also found out that P90X is pretty advanced and there is a lower level workout called P90, which maybe I should start with.
So anyhow I went to WalMart on Thursday night and got the Perfect Pullup bar and mounted it in the doorway to the utility room in the basement, and also a set of Gold's Gym Long Tubes (something like this but not exactly.) The tubes came with a workout video so I made the decision to make sure I would do the workout video consistently (maybe 3x / week for 2 weeks) before I spend the money on either the P90 or P90X.
Brooke's U11 soccer coach is requiring her to run 25 minutes at least twice weekly (outside of practice). So she and I got up and went for an easy run this morning (well easy for me). We did just over 2 miles on an out-and-back course. To be precise, we went 4 telephone poles past the 1-mile turn around. She did really well, only stopping once to tie her shoes.
After I got back I thought Luke and I could do the long tube workout video but even though we have 3 tubes, we only have 1 set of handles so really only one person can do the workout at a time.
Still, the bottom line is that I did run AND work out (chest, biceps, back, triceps, abs, and a little cardio mixed in).
My groin pain is still nagging. I'm up to taking the pain medicine 3x/day and will start the nerve medicine next week. The pain medicine seems to have no effect.
I gave blood this week on Wednesday. I'm a pretty regular donor now at 5-6 times / year. This time I got a coupon for a free Frosty at Wendy's.
I've heard a couple people talking about this extreme workout video called P90X. I thought maybe I would give it a try. My groin pain isn't disabling, it just makes me cautious about running far from home in case the pain increases and I have to walk back. So I thought a workout video would be good.
Well I did some research and found that I would need a pull-up bar and a set of stretch bands / tubes to do this workout. I also found out that P90X is pretty advanced and there is a lower level workout called P90, which maybe I should start with.
So anyhow I went to WalMart on Thursday night and got the Perfect Pullup bar and mounted it in the doorway to the utility room in the basement, and also a set of Gold's Gym Long Tubes (something like this but not exactly.) The tubes came with a workout video so I made the decision to make sure I would do the workout video consistently (maybe 3x / week for 2 weeks) before I spend the money on either the P90 or P90X.
Brooke's U11 soccer coach is requiring her to run 25 minutes at least twice weekly (outside of practice). So she and I got up and went for an easy run this morning (well easy for me). We did just over 2 miles on an out-and-back course. To be precise, we went 4 telephone poles past the 1-mile turn around. She did really well, only stopping once to tie her shoes.
After I got back I thought Luke and I could do the long tube workout video but even though we have 3 tubes, we only have 1 set of handles so really only one person can do the workout at a time.
Still, the bottom line is that I did run AND work out (chest, biceps, back, triceps, abs, and a little cardio mixed in).
Tuesday, March 10, 2009
Pain Doctor
So I'm still having some tenderness in my groin area after my hernia surgery last year. My surgeon referred me to a pain specialist. I'm taking a prescription of Tizanidine, one / day for 5 days, then two / day for 5 days, then three / day for 5 days.
Well I'm 5 days in and if anything, my groin pain is more consistent than before. Very frustrating.
Well I'm 5 days in and if anything, my groin pain is more consistent than before. Very frustrating.
Monday, February 23, 2009
Never More Than 2 Days
By Jon Benson
Here's a simple rule to follow: Never go more than two days without some form of planned physical activity.
Housework does not count. I'm talking about activity that can be measured so you can track your progress over time.
Seven to 14 minutes of resistance training and 30-40 minutes of brisk walking is best. That's it.
Just don't skip more than two days between workouts. After that you quickly lose cardiovascular condition. You will keep your muscle, but you will begin to lose the neurological connection to the muscle - the "mind/muscle connection."
This article appears courtesy of Early To Rise, a free newsletter dedicated to making money, improving health and secrets to success. For a complimentary subscription, visit http://www.earlytorise.com.
Here's a simple rule to follow: Never go more than two days without some form of planned physical activity.
Housework does not count. I'm talking about activity that can be measured so you can track your progress over time.
Seven to 14 minutes of resistance training and 30-40 minutes of brisk walking is best. That's it.
Just don't skip more than two days between workouts. After that you quickly lose cardiovascular condition. You will keep your muscle, but you will begin to lose the neurological connection to the muscle - the "mind/muscle connection."
This article appears courtesy of Early To Rise, a free newsletter dedicated to making money, improving health and secrets to success. For a complimentary subscription, visit http://www.earlytorise.com.
Wednesday, February 18, 2009
A Taste of Advice Marathon Runners Hate
By Craig Ballantyne
Most aspiring marathon runners are smart enough not to buy a beat-up used car for $300 and try to drive it across America non-stop. But they have no problem taking their overweight, used up, beat-up, weak bodies and trying to run 26.2 miles in under 4 hours.Does that make any sense?
If you are overweight and running marathons, you are going to get injured. It's not a question of "if." It's a question of how soon and how badly.
The reason I'm so hard on running is because too many people do it who shouldn't do it.
What they should do instead is run less, do more resistance training, and decrease the carbohydrates in their diet.
If you are an overweight runner focused on a marathon, the most important thing you can do is lose body fat. Your diet is probably the main problem. So fix it. Running 6 miles per day while you're "training" is not a license to eat whatever you want.
Any general strength-training program will help you improve your body composition and strengthen your muscles so that you'll have a reduced risk of overuse injury (from long-duration running). All you need are two quick, total-body strength workouts per week, doing 1-2 sets of a couple of multi-muscle exercises. Just be careful not to do so much strength training that you get sore muscles.
I like to see runners do stability ball leg curls, 1-leg hip extensions, step-ups, and split squats. Those are the basics to start with. Pick two exercises per workout, and do 1-2 challenging sets.
Most aspiring marathon runners are smart enough not to buy a beat-up used car for $300 and try to drive it across America non-stop. But they have no problem taking their overweight, used up, beat-up, weak bodies and trying to run 26.2 miles in under 4 hours.Does that make any sense?
If you are overweight and running marathons, you are going to get injured. It's not a question of "if." It's a question of how soon and how badly.
The reason I'm so hard on running is because too many people do it who shouldn't do it.
What they should do instead is run less, do more resistance training, and decrease the carbohydrates in their diet.
If you are an overweight runner focused on a marathon, the most important thing you can do is lose body fat. Your diet is probably the main problem. So fix it. Running 6 miles per day while you're "training" is not a license to eat whatever you want.
Any general strength-training program will help you improve your body composition and strengthen your muscles so that you'll have a reduced risk of overuse injury (from long-duration running). All you need are two quick, total-body strength workouts per week, doing 1-2 sets of a couple of multi-muscle exercises. Just be careful not to do so much strength training that you get sore muscles.
I like to see runners do stability ball leg curls, 1-leg hip extensions, step-ups, and split squats. Those are the basics to start with. Pick two exercises per workout, and do 1-2 challenging sets.
This article appears courtesy of Early To Rise, a free newsletter dedicated to making money, improving health and secrets to success. For a complimentary subscription, visit http://www.earlytorise.com.
Wednesday, January 28, 2009
Great News, No Cast!
My arm is to be in a sling for at least 2 weeks, during which time I am a 1-handed typist and 1-armed driver.
Friday, January 23, 2009
Sore Arm Explained
It's broken. I have a small non-displaced fracture of my radius bone, right at the elbow. My arm is in a splint. I've never had a cast before.
And to think I didn't even take myself out of the game.
And to think I didn't even take myself out of the game.
Thursday, January 22, 2009
White 51, Black 38
Our team won tonight by a 51-38 score. We scored the first 11 points of the game and then kind of just held that lead throughout.
I came off the bench to give our other 2 big guys a breather. Right after I went in I got called for a foul. It certainly was a foul but I didn't touch the guy, it was one of my teammates. No big deal. Later in the first half I blocked a shot easily, the guy was totally out of control. I got an offensive rebound, got whacked in the nose (no call) but missed the putback.
In the 2nd half I got a steal and 2 more fouls. One of the fouls I was totally bowled over and my left forearm is still quite sore.
The scorers credited me with just the 1 rebound and 1 steal (no blocks) but of course that doesn't really matter, the point is I had fun and got some exercise.
I played about 8-9 minutes of each half. I got a little winded in the first half, probably just getting used to playing. I definitely need to improve my timing.
I came off the bench to give our other 2 big guys a breather. Right after I went in I got called for a foul. It certainly was a foul but I didn't touch the guy, it was one of my teammates. No big deal. Later in the first half I blocked a shot easily, the guy was totally out of control. I got an offensive rebound, got whacked in the nose (no call) but missed the putback.
In the 2nd half I got a steal and 2 more fouls. One of the fouls I was totally bowled over and my left forearm is still quite sore.
The scorers credited me with just the 1 rebound and 1 steal (no blocks) but of course that doesn't really matter, the point is I had fun and got some exercise.
I played about 8-9 minutes of each half. I got a little winded in the first half, probably just getting used to playing. I definitely need to improve my timing.
Thursday, January 15, 2009
Giving Blood And Keeping Score
I gave blood today. It took a little extra time as it was very crowded at the time I showed up, it was over an hour waiting until I finally got the needle in my arm. A small part of the delay was the first nurse who looked at my arms couldn't decide which arm to stick. She called her supervisor over and he made the call (my right arm). I was allowed to give even though I have been taking my prescription for Ultram.
Then tonight was our first week of basketball games. I am on the team of Rob, the guy who runs the league and I found out tonight that he works for Hyland Software. Hyland produces OnBase, a Document Management system that I am very familiar with.
Anyways, our team had a bye tonight but it was our duty to run the scoreboard and keep stats for 2 other games, so I was there from 8-11 PM.
Then tonight was our first week of basketball games. I am on the team of Rob, the guy who runs the league and I found out tonight that he works for Hyland Software. Hyland produces OnBase, a Document Management system that I am very familiar with.
Anyways, our team had a bye tonight but it was our duty to run the scoreboard and keep stats for 2 other games, so I was there from 8-11 PM.
Friday, January 9, 2009
Basketball Open Gym
A few weeks ago I signed up for our church basketball league. Last night was the open gym that guys could participate in before getting drafted.
Much to my surprise, I was easily 1 of the 2 or 3 oldest guys there (out of about 25-30). I'm not sure I've ever seen any of them in church, but that's ok.
Anyways I was on the court for about 90 minutes. None of my teams ever won our games, and I didn't score a point. I was tremendously winded and sore by the end of the night, but this morning I don't feel as bad as I feared I would.
And I don't have any pain specifically related to my hernia or groin area. I have been taking my Ultra prescription but I didn't really think it was helping any.
The league starts next week.
Much to my surprise, I was easily 1 of the 2 or 3 oldest guys there (out of about 25-30). I'm not sure I've ever seen any of them in church, but that's ok.
Anyways I was on the court for about 90 minutes. None of my teams ever won our games, and I didn't score a point. I was tremendously winded and sore by the end of the night, but this morning I don't feel as bad as I feared I would.
And I don't have any pain specifically related to my hernia or groin area. I have been taking my Ultra prescription but I didn't really think it was helping any.
The league starts next week.
Thursday, January 1, 2009
Doctor Appointment
I had my doctor appointment yesterday for the pain I have been having in my groin area, still 6 months after my hernia surgery. The doctor checked me out and is certain there is not a reoccurrance of the hernia so he wrote me a prescription for Ultram, a pain reliever.
I am supposed to take 3 a day for 30 days and then go back to the doctor. If I'm not better he may send me to see another specialist in downtown Cleveland.
I am supposed to take 3 a day for 30 days and then go back to the doctor. If I'm not better he may send me to see another specialist in downtown Cleveland.
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