Weekly Record (Oct. 9 - Oct. 15, 2011)

Trying something new this week: providing a little context around the workouts and runs with an effort to be as honest with and about myself as possible.

Sunday

• Men's Fitness Yearlong Workout Phase 2, Workout 1 (80 lb barbell; 21 lb. dumbells)
• 14 pushups, rest for 14 seconds; 13 pushups, rest for 13 seconds; 12 pushups, rest for 12 seconds; etc., through to 1 pushup, rest for 1 second (105 pushups).2 mile "Boys' Training Run"

NOTES: The Yearlong Workout is the 2010 version, a cycle I’ve completed once before (this is my third yearlong cycle, I did the 2009 one as well). I like it quite a bit inasmuch as I know I’m going to get a balanced workout for core, upper body, lower body, etc.  I know that I’ll get a little variety throughout the month and that I’ll get a change to the workouts every month. I have to have variety on these things or I burn out. I should note that with the pull-ups, I used to start with ten, take a 45 second break, then do another ten, etc., then 8, then 5, etc., until I just started seeing depreciating returns. With this week, I’ve changed it up. I started with five, did a 30 second break, 5, 30 seconds, etc., all the way through to 50. This, I think, was more intense, but at the same time allowed me to concentrate on form.

The pushup routine is going well (another thing I picked up from a fitness magazine). My goal is to add another set every month (I started with 12), but I think I may top-out at 15. We’ll see. Regardless, it is really improving my upper body tone. It is over quickly, but it is hard, hard work.

The  two miler boy’s run is just a quick jaunt out with N8 and another neighborhood lad. Nothing daunting, but worth recording.

Monday

• Men's Fitness Prehab Workout (no weights, body resistance only)

• 14 pushups, rest for 14 seconds; 13 pushups, rest for 13 seconds; 12 pushups, rest for 12 seconds; etc., through to 1 pushup, rest for 1 second (105 pushups).

NOTES: The Prehab Workout I’ve been on for over a month as my off day between "weights workouts." It promised to get me to realign by body and find some muscular balance and it promised to do so in a month. I’m not seeing it or feeling it. In fact, by lower back continues to pain me and I continue to have pain in my left hip flexor and all the way down my left leg. I’m committing to one more week of this and then may turn the page. Or go back to yoga.

Tuesday

• Men's Fitness Yearlong Workout Phase 2, Workout 2 (80 lb barbell; 21 lb. dumbells).

• 14 pushups, rest for 14 seconds; 13 pushups, rest for 13 seconds; 12 pushups, rest for 12 seconds; etc., through to 1 pushup, rest for 1 second (105 pushups).
• Boxing routine: 1 minute heavy bag workout & 100 skipropes x 10 reps.

NOTES: Ahhh, the boxing routine. Working out with Lumpy (the heavy bag) and Stretch (the jumprope). Something I dread doing until I’m actually doing it. I have to admit that I do picture certain faces on the bag and that helps. After a month or two of sets of ten, I think it’s time to add a couple of minutes to the routine to keep me challenged. I’ll shoot for 12 sets starting next month.

Wednesday

No work.

Listening to the body and the body says an extra half hour of sleep is in order. Already kind of feeling that I've moved on from the Prehab workout.

Thursday

• Men's Fitness Yearlong Workout Phase 2, Workout 3 (80 lb barbell; 21 lb. dumbells).
• Boxing routine: 1 minute heavy bag workout & 100 skipropes x 10 reps.
• 4.3 mile run (in a disappointing 35:30)

14 pushups, rest for 14 seconds; 13 pushups, rest for 13 seconds; 12 pushups, rest for 12 seconds; etc., through to 1 pushup, rest for 1 second (105 pushups).

NOTES: First run for distance in what seems like forever. And 4 miles isn’t a whole lot. But I am having quite a bit of pain in my right foot that extends from the base of my big toe all the way through my arch to my heel (which I have started referring to as runner’s gout). My guess is a strain/sprain leftover from the Sombrero Trail Run. And my adidas running shoes are wrecked. The outside looks great, but in excess of 200 miles has really smashed the interior. I’d say it’s time to start looking for a new pair, but that time was probably quite a while ago. I hate trying to find running shoes that fit, fit well, aren’t too terribly expensive, and that, well aren’t white. I hate white shoes.

Friday

No work.

NOTES: Again, here I decided that I needed a little extra rest and didn’t get up to do anything. Disappointing, since I was looking forward to logging a “perfect week.” Still, rehabbing is key here. I’m not getting any younger.

Saturday

No work.

NOTES: Yes, a long week and I didn’t have what it took to get out of bed and get after it again on this day. I console myself with the notion that I was a little taxed in every phase of my health this week, particularly my patience and restraint. But, the upside is, typically when I have weeks when I feel like I’ve underperformed, I push to get more done the next week.