Saturday, September 29, 2007

9/28/2007 - WORKOUT

Shoulders and Triceps

3 sets of 10 shoulder press (couldn't get 10 on my last set)
3 sets of 10 3 way arm raises (10 each way)
3 sets of 20 Shrugs

4 sets of 20 Dips

New schedule! Workouts will be cut to 3x per week. I will try to stick with Mon/Wed/Fri as best as possible!

Thursday, September 27, 2007

9/27/2007 - RUN (Exploratory)

So, my longest run of the year, and longest in a while. I had a great run this morning. It was dark and sort of foggy but there was a full moon. It was a really great atmosphere!

Felt great, ran slow, goal was to run for 40 minutes, I ran out 20 minutes, well 20:10, and turned back.

4.11 Miles
39:53 Minutes - 9:44 mile avg

Total Miles 2007: 85.80 Miles

I had to slow myself down on the way back, I could feel myself naturally wanting to get into a stride. I actually saw a woman running, she was about 200 yards ahead of me and normally I would try to pass her. I easily could have but I slowed myself down and was able to stretch the last half mile out to almost get to my goal!

9/26/2007 - WORKOUT

Back and ABS workout.

3 sets of 15 Situps
3 sets of 12 single arm rows
2 sets of 15 "Dead Lifts"

Tuesday, September 25, 2007

9/25/2007 - RUN

A strange thing happened today. A route that I was running and thought was 2.0 miles, ends up being 2.2 miles. This makes sense to me because I felt like I was struggle to go faster. This is not an easy 2 miles as there are 2 rather large uphills in there that get me pretty winded. However, I was happily surprised by my run today after I remapped it and found it was .2 miles further than I thought. Did wonders for my per mile average, especially because I felt like I was pushing it.

2.20 Miles
16:26 Minutes - 7:28 mile avg

Total Miles 2007: 81.70 Miles

(no work out today, no run tomorrow)

Monday, September 24, 2007

9/24/2007 - RUN

Today I wanted to run a little further and push myself a bit. It was exhausting but I think my first mile is almost all uphill to some extent with a couple steep climbs. I ran the first mile in about 8:45 which is not good. However, I must have recovered, but at the end and in my last mile I was pretty tired.

3.30 Miles
26:45 Minutes - 8:07 mile avg

Total Miles 2007: 79.50 Miles

I guess the good news is that I am STILL doing this and have remained pretty committed. The bad news is, its not getting that much easier. I will say that running the hills is getting a tad easier but I think I am just getting to know them so well!

9/24/2007 - WORKOUT

Chest and Biceps Today.

It was short because my run took a lot out of me today:

3 sets of 12 Bench Press
3 sets of 10 Single Arm Bicep Curls

Saturday, September 22, 2007

9/22/2007 - RUN (Exploratory)

This morning not as cool but just as much dawn as my last run. It was humid and even rained for a period, but I wasn't pushing this morning, just wanted to get some more distance and slow work in. I didn't have much of a goal when I left, really just to run.

2.65 Miles
24:10 Minutes - 9:07 mile avg

Total Miles 2007: 76.20 Miles

Note, its my first Saturday run! I got up before everyone and ran this morning. Made my day productive from the start!

9/21/2007 - WORKOUT

Great shoulder and ABS AND Triceps workout!

3 sets of 10 should press
3 sets of 15 shoulder shrugs
1 set of 30 3-way shoulder raises
4 sets of 15 situps
2 sets of 20 dips

Being that it is the next day that I am posting this...I am just a tad sore, which is kind of disappointing. But hell, I am not doing this for physique!

Friday, September 21, 2007

9/20/2007 - RUN (Exploratory)

Today was the best I have felt in a while. It was a very cool morning and it was still dawn for most of my run. Plus, I was just running for enjoyment. My goal was to run for 35 minutes. I know that I could have run for much longer if I wanted to, but I was also trying to slow myself down to get a good pounding in on my legs.

3.65 Miles
34:47 Minutes - 9:32 mile avg

Total Miles 2007: 73.55 Miles

I decided not to work out today and not run on Friday. Saturday I will try another longer run, but Satudays are hard to find the time.

Tuesday, September 18, 2007

9/18/2007 - RUN

Yesterday the hills were getting to me. Today my lack of energy was getting to me. I am not sure but I think my body is getting tired. Is this schedule too much for me at 30? 4 runs a week, 4 workouts a week and weekends off? Any thoughts out there?

So, my motivation is lacking, my legs felt really heavy, and for the last .7 miles of my run today I was getting shaky because of lack of energy. I need to maybe rest my body a bit and I definitely need to start eating better. Tomorrow is a much needed day off.

2.7 Miles
21:54Minutes - 8:07mile avg

Total Miles 2007: 69.90 Miles

The good news in all of this, the tire that was around my waist is starting to go away!

9/18/2007 - WORKOUT

Abs and Back

Abs:
3 Sets of 15 Situps
3 Sets of 15 lower leg raises

Back:
3 sets of 12 One Armed Rows


I am getting tired and unmotivated....grrr

9/17/2007 - RUN

The hills around here are starting to get to me. I felt energyless and I think it might have to do with this particular route I was running. I am also going to probably be changing my schedule a bit to 2 days on, 1 day off, 3 days on, 1 day off. Having two days off on the weekend isn't doing me any favors.

2.5 Miles
20:15Minutes - 8:06mile avg

Total Miles 2007: 67.20 Miles

9/17/2007 - WORKOUT

Chest workout day. Pretty decent workout today.

Bench Press - 3 sets of 11
Incline Press - 3 sets of 12
Flies - 2 sets of 15

Monday, September 17, 2007

Being a Dad (Anger Part II)

You might recall my previous post about anger, this is sort of a continuation of what I wrote here.

I think I have made pretty good progress with controlling my temper since I became a dad a good 2 and half years ago. However, 100% seems to be an impossible feat, especially in a short time period. To paint a picture of my progress consider this scenario, oh and let me mention to you, if you don't know the sort of driver I am, I lived in NJ for the past 7 years...and by far, patience is not characteristic you would use to describe most of the drivers up there.

The scenario is, I am behind a vehicle on a one lane road whose driver is obviously either 90 years old or lost. The person is driving below the speed limit and keeps slowing down randomly, and riding their breaks. Granted, the road is windy, but it is also broad daylight and dry and oh, a beautiful fall day.

3 Years Ago:
First, I start cursing myself for getting into this scenario, but quickly my anger shifts to the car in front of me. This is about the time I assume that the driver is OLD and or a woman (sorry ladies). The on and off breaking and signaling seems to be notching my anger up gradually along with my blood pressure. As you know, we are ALWAYS in a hurry when in the car. At that point I might even begin a verbal assault (mind you, ONLY of course I can hear the beautiful spewings coming out of my mouth) on the driver. Soon becoming and get out of the way you MORON and get off the ROAD you bleepity bleep! When it was clear, if I can, I give a sort of glancing evil eye to the driver and move on...blood pressure resumes normal position.

This Weekend:
The main difference is, I actually try to control my anger and sayings. Mind you, I have a 2.5 year old boy in the car. I am virtually silent except for an "oh brother". If you looked at me, I'd probably have looked calm, though inside I was NOT calm. Finally, after a prolonged period I gave it a "Move out of the way PERSON!". Yes, on paper, not so harmful, but I sort of yelled it.

The impact of all this? Now when we get in the car and someone is in front of us, whether it be at a light, or maybe they are just driving slow, my son yells, "MOVE PERSON!".


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So, the boy picks up on my bad habits and sort of stores them in his brain. He then replicates them for our viewing pleasure (and pain). I can only hope that the bad ones are surrounded by good ones (times 10)! I can only hope...

Saturday, September 15, 2007

9/14/2007 - RUN

Skipping the commentary...

1.75 Miles
13:55 Minutes - 7:57 mile avg - not pushing at all

Total Miles 2007: 64.7 Miles

9/14/2007 - WORKOUT

Shoulders and Triceps

Good workout today.

Shoulders:
3 sets of 10 - Shoulder Press
3 sets of 15 - Shrugs

Triceps:
4 sets of 15 dips

Thursday, September 13, 2007

Good Coach or Good Cheater?

Bill Belichick and the New England Patriots were caught cheating this week. Frankly I am sick and tired of the "no big deal" attitude this is getting from some people. This is a big deal. They violated the rules to gain a competitive advantage and should be punished. The fact is, even if 90% of the teams are doing it, there will always be someone who is actually following the rules. In my opinion, that someone should not be less successful for doing the right thing while others cheat. I hope the commissioner comes down hard on the Patriots and their "mastermind" of a coach.

I find it really disgusting and despicable and it doesn't sit well with me one bit. How does this not taint their past championships? How do you not get upset if the Patriots beat your team in the playoffs or even (eh hem) the SUPERBOWL?

Wake up people, cheating is cheating. If you think I can look at the Patriots again with the same respect, forget it, they are TAINTED with a capital T.

9/13/2007 - RUN (Exploratory)

My goal today was to run for 30 minutes. So, I ran 15 minutes out and turned around. I missed my goal by just over a minute but it was by far my longest run of the year. I will try to do this once a week or so, just go out and run for a time period as opposed a distance. I think this will help my legs get stronger and my endurance get better.

Felt good today.
3.3 Miles
28:52 Minutes - 8:45 mile avg - not pushing at all

Total Miles 2007: 62.95 Miles

Sugarland was my running companion today. For some reason, I am just addicted to some of their music. I tend to go through obsessive periods with music that I like....

Also found out yesterday that I will have some competition for the Ceasar Rodney (in addition to my father of course). My brother jim and possibly my sister beth might be making a go of it.

9/13/2007 - WORKOUT

ABS. I wimped out today and only did abs. I blame it on a long run!

3 sets of situps - 15 each
3 sets of lower ab leg raises - 15 each

Tuesday, September 11, 2007

My Memories of 9/11

I remember this day VERY well. We were living in Piscataway and I was working for AT&T. Nat's mom had passed away 6 months prior. I wasn't going to my regular Piscataway office, but today I was going to meet a consultant whose work i was to be taking over. His funding had been cut.

As I left the house later than usual Natalia mentioned that a plane flew into the WTC. I was walking out the door to work. It sounded as if it was some small private plane. I paid little attention and went on my way. Turned on Scott and Todd (WPLJ in NY) where the story unfolded LIVE on radio. It was COMPELLING radio. I called Nat's best friend Selena who works in WFC but could not get through. I was telling her to turn around and go home, but just left a message. I was concerned that something happen to her because well, Nat's mom having passed so recently, and I couldn't imagine what losing her best friend would add to that.

I got to the office and it was quiet. People had gathered around a conference room that had a tv in it and we were watching things unfold. Then, crazy enough in the middle of it all, I met with this guy to talk about some crazy Access Database he had created. Then they told everyone to go home. By then both towers were down.

Natalia was working in Secaucus (right across the river from NYC) at the time and I was anxiously trying to make sure she was coming home, but cell phones were tough to use in that area. She could see the smoke from the NJ turnpike as she drove home that day. That day led to about 5 days of feeling helpless and not knowing what to do. Not wanting to return to work for some pointless job that doesn't even matter. Not being able to turn off the TV, watching funerals on TV.

I don't think I will ever forget that day and the feeling of, Wow, things are never going to be the same again.

9/11/2007 - RUN

This morning was the first time I woke up with tight hamstrings and a bit sore. Funny because yesterday I changed my stretching routine, only the order, but today I went back. I stretched those hammies a bit more than usual. They have always been really tight, even in my cross country days! I never stretched enough back then, but now with this 30 year old frame, I am not taking anything for granted.

On to the run...it was clearing up after a rainy day, it was probably about 75 and a nice breeze.
1.75 Miles
13:39 Minutes - 7:48 mile avg

Total Miles 2007: 59.65 Miles

9/11/2007 - WORKOUT

Chest and Biceps

Ok, this was a good day and a good solid chest and bicep workout.

Chest:
- 3 sets of 10 Bench Press
- 3 sets of 12 Incline dumbbell press
- 1 superset of 30 flies

Biceps:
- 3 sets of 10 single arm curls
- 1 superset of 30 double arm curls

Monday, September 10, 2007

9/10/2007 - RUN (Exploratory)

Again, its exploratory if I don't know the distance before I leave. Today was hot, maybe 88, but it was really humid and that took its toll. First mile split was 8:02, so you can see how I slowed down. This particular route is pretty hilly (in fact everything around here is).

2.5 Miles
21:25 Minutes - 8:34 mile avg

Total Miles 2007: 55.4 Miles

My dad graciously reminded me that yesterday was 6 months to the Caesar Rodney. I need to get going with increasing mileage and putting a plan together. Running 2.5 miles does little for helping me be able to run 13 miles!

Distance calculated courtesy of mapmyrun.com (a pretty cool site)

9/10/2007 - WORKOUT

ABS and Back

3 sets of situps, 20, 15, 15

3 sets of Single arm rows - 10 each

3 sets of 12 Incline Rows

Sunday, September 9, 2007

9/7/2007 - RUN

Was sore starting off and felt I was moving much slower than I actually was.

1.5
Miles
10:40 Minutes - 7:07 mile avg

Total Miles 2007: 55.4 Miles

When I looked at my watch I was very pleasantly surprised! If I pushed just a little harder I could have had a sub 7 minute mile average! Keep on truckin...

9/7/2007 - Workout

Abs and Triceps

3 sets of Situps (15 each)
3 sets of Dips - 12 each

Friday, September 7, 2007

9/6/2007 - RUN

Another tough run and my first sign of post run soreness! After my run, my hip hurt most of the day. Normal, but annoying. My body is starting to get tired from this routine, but I welcome the soreness and tiredness!

2.7
Miles
22:23 Minutes - 8:17 mile avg

Total Miles 2007: 53.9 Miles

I was a tad disappointed with my time here, but truthfully, some of the hills around here are brutal! I did this same course last week, it has a nearly half mile downhill, but it seems the rest is uphill! My pace is good on the flat parts, could use some help on those hills. Maybe I should start taking Lucy with me!

9/6/2007 - WORKOUT

Chest work0ut day

Bench Press - 3 sets of 10
Fly's - 3 sets of 15

Thursday, September 6, 2007

Being a Dad (Back to School)

What a joy, I know he is only 2 but there is something pretty sentimental about sending him off to school this year. Last year we sent with him a lot of trepidation and uncertainty. He wore diapers then and relied on a nook. This year, he is an excited little boy and ready to conquer the world with his new sneakers!

That kind of excitement is refreshing and invigorating. I am so proud of the little bugger.

(Link to his blog)

9/5/2007 - WORKOUT

Workout only today. My schedule did not allow for a run before 8:30pm, so it got axed!

Back and Biceps today.

Single arm rows - 4 sets of 10, the 4th set was a superset until failure
Bicep Curls - 3 sets of 10

It didn't take long, but it was a good work out!

Wednesday, September 5, 2007

9/4/2007 - RUN

Tough run today:

1.75
Miles
14:23 Minutes - 8:13 mile avg

Total Miles 2007: 51.2Miles

Natalia and Ryan brought McDonalds home for lunch which made for a tough run (i think). I cramped a lot and just had the overall feeling of being "undigested". Not to mention, my shoulder workout before the run was a bad idea because my shoulders were cramping up too.

Total August Miles: 14.7 miles, and I spent 2 hours and 15 seconds running in August.

9/4/2007 - Workout

Abs and shoulder day! Yes, I took Labor Day off. However, we did enough picnicking and barbequeing this weekend to justify not taking the day off!

Abs - 3 sets of 15 Situps
Shoulders :
Press - 3 Sets of 10
Lateral Raises - 3 sets of 5
Anterior Raises - 3 sets of 5
Posterior Raises - 3 sets of 5

It was a good workout.