Friday, August 31, 2007

8/31/2007 - RUN

Finally, I feel like I am getting in shape. Took an easy 1.5 mile course today but was really happy with my time (for once!)

1.5 Miles
11:00 Minutes - 7:19 mile avg

Total Miles 2007: 49.45 Miles

I don't ever recall a time when my arms were so integral to my running. I have been trying to keep good form and a nice even stride before jumping up to too many miles, and I can feel my biceps tiring at the end of a run. Just an observation...

8/31/2007 - WORKOUT

abs
sit ups: 3 sets of 15

chest
bench press: 3 sets 0f 10
butterfly: 1 set of 25

Triceps
kickbacks: 3 sets of 5 each arm

Thursday, August 30, 2007

8/30/2007 - WORKOUT

Shoulders day!

Shoulder press, 3x of 8
3 Way Lateral raises - 8 each way for a total of 24 reps

8/30/2007 - RUN (Exploratory)

I note the run as exploratory because I had never run this route before. I mapped out a 2.7 mile course that felt more like about 3.1 miles. The course was hilly, and consisted of a stretch of downhill that was about a half of mile. I am sure glad I didn't run the other way and have to fight the .5 mile uphill! Going downhill for that long makes your body forget what it takes to keep moving!

To combat my energy depletion, I had half a carnation instant breakfast this morning. I think it helped.

2.7 Miles, a disappointing 23:10
Average per mile: 8:34

The hills around here are a tad longer and higher than I anticipated. No doubt they will get me in good shape.

Total Miles 2007: 47.95

Thanks Hank Hannegraf for being my running buddy!

Wednesday, August 29, 2007

Being a Dad (Anger)

When I first became a parent, one thing I quickly realized is, every personal weakness I had was attacked. I can remember sitting with Ryan while he screamed and feeling really angry and frustrated, but thinking, if I am angry and frustrated right now, its not going to help to calm this poor little guy down. Over time my patience got much better, my tolerance for screaming much better, but I realized today that I am still quick to anger.

This has always been evident to me and it something I really try to avoid, but its sort of this thorn in my side. It is becoming more evident as I watch my 2 and a half year old son grow up. I see how quick to anger he is, and I kick myself about it.

I am not as quick to anger with him as I am with our dog Lucy. If Lucy misbehaves, I will shout at her, NO. If she continues to misbehave, I get a bit louder and try to make myself more imposing. This is effective and she is very obedient most of the time. However, the ineffectiveness of this approach is how I am teaching my son to behave in the face of anger and frustration.

Today as we washed my car there was a lot of screaming. I think both Lucy and Ryan have a similar affection for the hose. Ryan loves spraying things, and Lucy LOVES chasing after the water stream. Usually this is a trio made in heavan, but today, we were trying to wash my car. Ryan would spray the car, Lucy would jump in front of the spray, splashing everyone and just behaving like a crazy dog. Ryan would shout NO in sort of a really ear piercing way, which seems to have been audible for miles! After this pattern for an hour I finally got angry and shouted at both of them! Grr....bad daddy!

Immediately, or even as I was shouting, I though, jeez, what the heck do the neighbors think of this poor father shouting at his kid and dog.

So, if you see me quick to anger, feel free to help me with my problem!

Tuesday, August 28, 2007

8/28/2007 - RUN

I am really starting to doubt my nutrition because each of the last two runs were energy-less. But, maybe its the hills and maybe its just been a long time since I really pushed myself too. However, I think I could probably use something to boost my energy. Anyone have any tips?

1.75 Miles through Thunderhill into Havenstone.
14:07 - 8:04 avg per mile

Total Miles in 2007: 45.25

8/28/2007 - WORKOUT

Back and Biceps

It was too easy, I just don't have the equipment for a good back workout. It might be time to get a pull up bar!

Monday, August 27, 2007

8/27/2007 - RUN

It was HOT but not humid and I am a tad disappointed with my time. This 2 mile course through my development gives me trouble, and I am starting to think it is the 2 large hills in the course.

2.0 miles in 16:37
Per Mile Average: 8:18

Total Miles in 2007: 43.5 Miles

What was I listening to on my run? The Bible Answer man. I am addicted!

8/27/2007 - WORKOUT

Today is a Chest day, and it being monday morning, I was tired.

Bench Press - 3 Sets

Thats it.

Keeping Fit

You might have noticed my last few posts were in regards to my new keeping fit regimen. When I don't keep fit, I feel troubled, when I do keep fit, I feel accomplished.

I don't like to feel troubled, and I need to keep my body in good condition, so keeping fit easily wins the fight. My plan right now is to work out and run 4 times per week. I am taking off Wed and the weekend. Wed is a flex day, if I need to take off Tuesday, so be it, as long as I get four workouts and four runs in per week.

I am going to be running in the Ceasar Rodney half marathon this coming March. That is my primary motivation for running, but this time, instead of stopping after the CR, I want to remain fit! So, that being said, a new life goal of mine is keeping fit regardless of what life throws at me. Wish me luck!

8/24/2007 - WORKOUT

Friday Aug 24th worked out during lunch break.

Focus: Biceps
2x Sets of 10 Curls
3rd Set was superset till fialure, 20 each arm

Superset of very lightweight: 30 each arm

8/24/2007 - RUN

It was hot, very hot, and VERY humid. Plus, it was Friday, after 3 other runs that week.

1.5 miles in 11:26
Per Mile Average: 7:37

Total Miles in 2007: 41.5 Miles

In September I will create a plan to prepare myself for the Ceasar Rodney half marathon. It will be the third time I run it:

In 2000 on March 19th: 100 minutes, 30 seconds 7:40 per mile (Age 22)
In 2002 on March 17th: 100 minutes, 49 seconds 7:42 per mile (Age 24)

At age 30, I need to set my goal, but I will do that in September!