Saw two movies today: "Australia," then sneaked into "Transporter 3."
Both were great. Australia had something for everyone: rugged herding, bushland, love story, war, etc. Transporter was kick ass. Jason Statham is a bad ass. He was more ripped than usual. We should do his diet.
PT at 7:50pm.
10 Super Sets of 10 each. Alternated Diamond, Regular, and Wide Pushups each set. Alternate sets of situps went like this: Reg, Reverse, Half crunches, then Leg levers, left, and right crunches. On the 6th set, weakness began leaving the triceps.
Followed with 2 sets of: 2x40 neck ea, 50 flutters, 90 fire haulers.
Neck still tight, flutters easy, 2nd set of haulers killed! Lots of weakness leaving.
Totals:
300 Pushups
300 Situps
80 neck each
100 flutters
180 Fire haulers
Saturday, November 29, 2008
Thursday, November 27, 2008
Synchronzied
I find interesting symmetry in the fact that we all were injured around the same time, and have all reached a point of healing simultaneously. Cool.
As I wrote in some of the responses, my ankle is feeling awesome! There's still some scar tissue and a bump around my right lateral malleolus, a bit tender to the touch, but I can walk around without a limp. Whoopdeedoo!
Today, I woke up at 9:53, did some meditation with breathing exercises. Almost passed out on one of them: all exercises were timed to my heart beat. After initial relaxing stages, I inhaled and exhaled for 9 heart beats each way. First, expanding the diaphragm on inhalation for 9 breaths, then contracting for 9 breaths. On the last exhale, I held the "no-breath" for 70 heart beats. Remember when we used to do underwater training? When your body tingles with the decrease in blood pH? This effect occurred at 30 beats. Not even half way done, fighting for air, eyes open so I could focus on staying conscious. The whole body started "buzzing" (that's how I describe the pH feeling), and at 60 beats my vision started fading in and out. At 61, my lungs screaming for air, I exhaled even more to resist temptation to breathe. 65, another fade. 66, exhale. 68, another fade. 69, AHHHHH! 70! I think I took a big enough gulp of air to cause a negative pressure system in the room. The windows imploded and I inhaled glass.
Not really, but once the pH normalized, my mind was completely still. It was awesome! The ninja meditation pushes the body so far past the limit that the mind HAS to become stronger.
With this state of stillness and confidence, I decided to jump right into PT.
Started with the BIG Situp Workout. It was a piece of cake! I even did extra reps of 10 on some sets because it felt good and I lost track of counting.
Then, I did 4x50 pushups. Lots of weakness leaving. The first set was great. So I only rested a minute, then did it again. At about 35, my arms failed, so I took a 2 second break, then finshed out. This time, rested 2 minutes in between. Failed at 24. Kept going and failing until I hit 50. Another 2 minute break. Came back and struggled until I hit 50. Pshew!
The tough part was switching positions: In each set, first 10 were regular, then 10 diamond, 10 regular, 10 wide, 10 regular.
Followed by alternating neck and fire haulers. Did 2x40 each neck, and 2x90 fire haulers. Lots of weakness leaving again. The first set hurt, so I put on "Down with the Sickness," for the second set. This made me feel like a badass, and although I failed once at 65, I picked back up and pushed through.
Good day for PT!
Totals:
660+ situps
200 Pushups
80 ea. neck
180 Fire Haulers
******
Even though you two are the only ones who read this, I'll write out the Big Situps Workout for the off chance that someone views it and wants to try it.
40 regular situps
40 of each crunch (regular, reverse, left, right)
40 leg levers
50 "4-count" flutter kicks
40 half-situps
stretch abs for 1 minute
Repeat
As I wrote in some of the responses, my ankle is feeling awesome! There's still some scar tissue and a bump around my right lateral malleolus, a bit tender to the touch, but I can walk around without a limp. Whoopdeedoo!
Today, I woke up at 9:53, did some meditation with breathing exercises. Almost passed out on one of them: all exercises were timed to my heart beat. After initial relaxing stages, I inhaled and exhaled for 9 heart beats each way. First, expanding the diaphragm on inhalation for 9 breaths, then contracting for 9 breaths. On the last exhale, I held the "no-breath" for 70 heart beats. Remember when we used to do underwater training? When your body tingles with the decrease in blood pH? This effect occurred at 30 beats. Not even half way done, fighting for air, eyes open so I could focus on staying conscious. The whole body started "buzzing" (that's how I describe the pH feeling), and at 60 beats my vision started fading in and out. At 61, my lungs screaming for air, I exhaled even more to resist temptation to breathe. 65, another fade. 66, exhale. 68, another fade. 69, AHHHHH! 70! I think I took a big enough gulp of air to cause a negative pressure system in the room. The windows imploded and I inhaled glass.
Not really, but once the pH normalized, my mind was completely still. It was awesome! The ninja meditation pushes the body so far past the limit that the mind HAS to become stronger.
With this state of stillness and confidence, I decided to jump right into PT.
Started with the BIG Situp Workout. It was a piece of cake! I even did extra reps of 10 on some sets because it felt good and I lost track of counting.
Then, I did 4x50 pushups. Lots of weakness leaving. The first set was great. So I only rested a minute, then did it again. At about 35, my arms failed, so I took a 2 second break, then finshed out. This time, rested 2 minutes in between. Failed at 24. Kept going and failing until I hit 50. Another 2 minute break. Came back and struggled until I hit 50. Pshew!
The tough part was switching positions: In each set, first 10 were regular, then 10 diamond, 10 regular, 10 wide, 10 regular.
Followed by alternating neck and fire haulers. Did 2x40 each neck, and 2x90 fire haulers. Lots of weakness leaving again. The first set hurt, so I put on "Down with the Sickness," for the second set. This made me feel like a badass, and although I failed once at 65, I picked back up and pushed through.
Good day for PT!
Totals:
660+ situps
200 Pushups
80 ea. neck
180 Fire Haulers
******
Even though you two are the only ones who read this, I'll write out the Big Situps Workout for the off chance that someone views it and wants to try it.
40 regular situps
40 of each crunch (regular, reverse, left, right)
40 leg levers
50 "4-count" flutter kicks
40 half-situps
stretch abs for 1 minute
Repeat
Monday, November 24, 2008
Ravioli
Not being able to run sucks. I feel like shit. Like a big bag of shit. The mind and body needs the cleansing that only running can elicit. Fuck!
Anyway, I went to an Italian place last night called "Bravo!" It was fantastico! And my waitress was gorgeous! Her name is Tofa, her long black hair was pulled up into a loose bun with a couple flowers. She brought me lots of bread, is also a Saggitarius, and flirted a lot. The food was good too. I ordered Linguine with Pomodoro sauce, extra capers. Had the house Chablis (a chilled white wine). Magnifico!
Today, I sang. Then played piano. Then finished my petty officer indoctrination. It's now official (except the pay). Then I ate Subway. I had the new Chicken something thing. Tasty. With some Maui Onion chips and Root Beer. Nice little lunch. Then picked up the uniforms with new patches. Then iced the ankle. Then played piano some more. Then came home, played trumpet a bit, talked to the Madre, then did PT.
Here it is:
20x15 Pushups and Situps
2x75 Fire Haulers
2x30 Neck (60 ea.)
2x15 Dips
Pushups and Situps felt great. Did them in groups of two (15 PU, 15 SU, 15 PU, 15 SU). Took roughly 1 minute breaks in between to memorize Ave Maria. The last 4 groupings, I did super situps and alternated between triangle and wide pushups. The first 6 were regular for both.
Fire haulers hurt at 45 on the 2nd set. Lots of weakness leaving the shoulders.
Neck tired out quickly and got really stiff. I didn't take a break though, so that's probably it.
Dips. Awkward at best. Did them in the corner of the counter top, left elbow banging the fridge, right hand slipping into the sink. Gave up after two sets. Plus the Ravioli was done. Chef Boyardee. Yum.
Anyway, I went to an Italian place last night called "Bravo!" It was fantastico! And my waitress was gorgeous! Her name is Tofa, her long black hair was pulled up into a loose bun with a couple flowers. She brought me lots of bread, is also a Saggitarius, and flirted a lot. The food was good too. I ordered Linguine with Pomodoro sauce, extra capers. Had the house Chablis (a chilled white wine). Magnifico!
Today, I sang. Then played piano. Then finished my petty officer indoctrination. It's now official (except the pay). Then I ate Subway. I had the new Chicken something thing. Tasty. With some Maui Onion chips and Root Beer. Nice little lunch. Then picked up the uniforms with new patches. Then iced the ankle. Then played piano some more. Then came home, played trumpet a bit, talked to the Madre, then did PT.
Here it is:
20x15 Pushups and Situps
2x75 Fire Haulers
2x30 Neck (60 ea.)
2x15 Dips
Pushups and Situps felt great. Did them in groups of two (15 PU, 15 SU, 15 PU, 15 SU). Took roughly 1 minute breaks in between to memorize Ave Maria. The last 4 groupings, I did super situps and alternated between triangle and wide pushups. The first 6 were regular for both.
Fire haulers hurt at 45 on the 2nd set. Lots of weakness leaving the shoulders.
Neck tired out quickly and got really stiff. I didn't take a break though, so that's probably it.
Dips. Awkward at best. Did them in the corner of the counter top, left elbow banging the fridge, right hand slipping into the sink. Gave up after two sets. Plus the Ravioli was done. Chef Boyardee. Yum.
Thursday, November 20, 2008
E4
I was promoted yesterday. I guess that's cool.
Now I can move off base.
Can't wait to run...it's driving me nuts.
PM PT
5x10 Dive bombers
5x20 super situps
2x30 neck (60 ea.)
2x75 Fire haulers
Dive bombers suck. They hurt, and they're hard. But I didn't fail. Almost did, but didn't.
Super situps easy.
Neck feels good.
Fire haulers hurt today. Probably because my arms were already dead and on fire from the Dive bombers. They suck.
Now I can move off base.
Can't wait to run...it's driving me nuts.
PM PT
5x10 Dive bombers
5x20 super situps
2x30 neck (60 ea.)
2x75 Fire haulers
Dive bombers suck. They hurt, and they're hard. But I didn't fail. Almost did, but didn't.
Super situps easy.
Neck feels good.
Fire haulers hurt today. Probably because my arms were already dead and on fire from the Dive bombers. They suck.
Tuesday, November 18, 2008
Misdirection and Responses
I'd like to take this opportunity to say that I'm confused. Right now, I'm doing music in the military. I always go back to music when I can't decide what to do because it's fun and safe. But I can't see it as a lifetime career. Here's what I'm thinking: I kicked as at all the pilot test stuff, except the eyes. Forget them, they can be fixed. It'd be kick ass to be a pilot, because I love going fast, the air is cooler than the water, and girls dig it. I wasted some time in college switching between majors and such, but I can maybe make it up now. Since the Navy will pay for a few courses each year, and if I stay in for 20, there's a possibility that I could finish a Master's in Health Administration, and also earn degrees in Aeronautics or Aerospace Engineering. Physics was always my favorite subject, but I was dumb and naive in thinking that all I can do with that is silly research and make ice cream with Bergman. Anyway, it'd be cool to fly now, and then when I'm out, go work for NASA or Boeing or something as an engineer, pilot, or some kind of physical therapy study in zero gravity or sustained flight.
Okay, responses to worries about "THE PLAN"
Here's my 5 cents:
The plan is good, and you (Charles) have done enough running and training in the past to construct a reasonable plan. It's just harder and longer than any plan before, making it seem daunting. So I agree with Ben.
On the other hand, like Ted used to say, it's not written in stone. If you feel bad one day, don't push it, because delaying the event a day or a week is better than sustaining an injury and not even completing the goal.
Take me for example. My goal was to break 3:00 in the marathon this December. I followed a marathon training plan that I've done before, but this time I didn't have the base to build upon. Thus, my knee acted up with the quick input of running to the system, as well as the large amounts of biking. So, even before the sprain, I wasn't planning on running it, or at least striving for that goal.
So I turned my sights on the 100 miler, given more time. I waited for the knee to settle, and started the plan two weeks after you guys. It worked out better that time, but then the sprain fucked it up. So now, by the time I'm fully recovered and able to handle mileage, I'll be 6-7 weeks behind.
Here's the nickle: I'm postponing the 100 miler to a later date: perhaps May.
In February, I'll still try and do 50mi or 100k. This is the best thing for me.
As for you two: if your body is doing okay, and it's just a mental balk, keep going. You're only 25% done with the plan. If it were a mile race, we're just getting started. This first lap was the frenzy, everyone fighting for position, trying to keep your heart rate low, but turning your legs over like a madman. This next leg will decide the pace. Will you keep going? Do you need to slow down and regroup for the next race? Whatever you decide will be best. Just remember to be safe.
That said, what doesn't kill us makes us stronger, the only easy day was yesterday, and to give anything less than your best is to sacrifice the gift.
Okay, responses to worries about "THE PLAN"
Here's my 5 cents:
The plan is good, and you (Charles) have done enough running and training in the past to construct a reasonable plan. It's just harder and longer than any plan before, making it seem daunting. So I agree with Ben.
On the other hand, like Ted used to say, it's not written in stone. If you feel bad one day, don't push it, because delaying the event a day or a week is better than sustaining an injury and not even completing the goal.
Take me for example. My goal was to break 3:00 in the marathon this December. I followed a marathon training plan that I've done before, but this time I didn't have the base to build upon. Thus, my knee acted up with the quick input of running to the system, as well as the large amounts of biking. So, even before the sprain, I wasn't planning on running it, or at least striving for that goal.
So I turned my sights on the 100 miler, given more time. I waited for the knee to settle, and started the plan two weeks after you guys. It worked out better that time, but then the sprain fucked it up. So now, by the time I'm fully recovered and able to handle mileage, I'll be 6-7 weeks behind.
Here's the nickle: I'm postponing the 100 miler to a later date: perhaps May.
In February, I'll still try and do 50mi or 100k. This is the best thing for me.
As for you two: if your body is doing okay, and it's just a mental balk, keep going. You're only 25% done with the plan. If it were a mile race, we're just getting started. This first lap was the frenzy, everyone fighting for position, trying to keep your heart rate low, but turning your legs over like a madman. This next leg will decide the pace. Will you keep going? Do you need to slow down and regroup for the next race? Whatever you decide will be best. Just remember to be safe.
That said, what doesn't kill us makes us stronger, the only easy day was yesterday, and to give anything less than your best is to sacrifice the gift.
Monday, November 17, 2008
Back at it
After almost a week off, I felt lazy, so I woke up, did my regular morning routine (takes about 10-15 minutes), then jumped right into PT. The crutches have been working my arms and hands a bit, but I don't count it as PT. It's just an added activity of daily living.
Anyway, here's the morning exercises:
10 Supersets (10 reps of PU and SU)
100 4-count flutterkicks
2x20 neck x 2: 40 total each direction
2x50 Fire haulers
Everything felt pretty good. Triceps started burning during set 5 of the Supers, but I told them to stop being so combustible. The flutters were easy, the neck felt weird, and the Fire haulers were awesome.
It's amazing how much one takes for granted, only realizing the importance when it's gone. I didn't realize how natural being extremely active was for me (running, jumping, skipping, swimming, PTing, hiking, biking, dancing, etc.) until I couldn't do any of it due to my ankle. It absolutely sucks! It's slowly getting better, the swelling is almost non-existent, I can hobble around slowly without crutches, but it still feels weak and sometimes painful. I miss running almost as much as I'd miss breathing. When I can handle it again, I'll approach with a renewed strength and awe, and will make sure nothing else can jeopardize it so easily.
Watch out ya'll, I'm comin' back!
Anyway, here's the morning exercises:
10 Supersets (10 reps of PU and SU)
100 4-count flutterkicks
2x20 neck x 2: 40 total each direction
2x50 Fire haulers
Everything felt pretty good. Triceps started burning during set 5 of the Supers, but I told them to stop being so combustible. The flutters were easy, the neck felt weird, and the Fire haulers were awesome.
It's amazing how much one takes for granted, only realizing the importance when it's gone. I didn't realize how natural being extremely active was for me (running, jumping, skipping, swimming, PTing, hiking, biking, dancing, etc.) until I couldn't do any of it due to my ankle. It absolutely sucks! It's slowly getting better, the swelling is almost non-existent, I can hobble around slowly without crutches, but it still feels weak and sometimes painful. I miss running almost as much as I'd miss breathing. When I can handle it again, I'll approach with a renewed strength and awe, and will make sure nothing else can jeopardize it so easily.
Watch out ya'll, I'm comin' back!
Tuesday, November 11, 2008
Wolverine
My ankle is healing faster than a scratch on Wolverine. Bring it.
I can put all my weight on it when doing yoga, and I hobbled around yesterday without it wrapped for a couple hours in the room. Nice.
This morning, I woke up around 9:00, got up for some yoga, and went right into PT. It was awesome to feel a slight burn right as I woke up. Here's what I did:
50 Super Situps
11 Killer PU workout (two at a time with the following in between)
2x20 Hip Levers each side
2x20 Neck each way
50 Super Situps
Finished up with 2x50 fire haulers
It's been a while, but the haulers felt great! My arms only got tired on the last 10 of the 2nd set.
Totals:
100 Super Situps
110 Pushups
40 Hip levers each side
40 Neck each side
100 Fire Haulers
Off to a good start for the day.
I might do something more this afternoon.
------------------
PM PT
Did some more stuff this evening:
2x25 Arm Circles of all variations for a total of 300
100 Flutter Kicks
100 Scissors
100 Good Morning Darlings
10x10 slow Pushups
2x50 Swimmers
Totals for the day:
100 Super Situps
210 Pushups
40 Hip levers each side
40 Neck each side
100 Fire Haulers
300 Arm Circles
100 Flutter Kicks
100 Scissors
100 Good Morning Darlings
100 Swimmers
I'm not sure why I consolidated all the numbers in one location. I think I was trying to copy Charles. But his are much more impressive. Mine are kind of random and silly.
The End.
I can put all my weight on it when doing yoga, and I hobbled around yesterday without it wrapped for a couple hours in the room. Nice.
This morning, I woke up around 9:00, got up for some yoga, and went right into PT. It was awesome to feel a slight burn right as I woke up. Here's what I did:
50 Super Situps
11 Killer PU workout (two at a time with the following in between)
2x20 Hip Levers each side
2x20 Neck each way
50 Super Situps
Finished up with 2x50 fire haulers
It's been a while, but the haulers felt great! My arms only got tired on the last 10 of the 2nd set.
Totals:
100 Super Situps
110 Pushups
40 Hip levers each side
40 Neck each side
100 Fire Haulers
Off to a good start for the day.
I might do something more this afternoon.
------------------
PM PT
Did some more stuff this evening:
2x25 Arm Circles of all variations for a total of 300
100 Flutter Kicks
100 Scissors
100 Good Morning Darlings
10x10 slow Pushups
2x50 Swimmers
Totals for the day:
100 Super Situps
210 Pushups
40 Hip levers each side
40 Neck each side
100 Fire Haulers
300 Arm Circles
100 Flutter Kicks
100 Scissors
100 Good Morning Darlings
100 Swimmers
I'm not sure why I consolidated all the numbers in one location. I think I was trying to copy Charles. But his are much more impressive. Mine are kind of random and silly.
The End.
Sunday, November 9, 2008
The Sprain Tour
I call it, the Strain Tour. It was a rock band tour in which I sprained my ankle. We had a total of 8 gigs. I did three with the bad ankle. But it was fine...the ladies still loved it. I even got a mosh going by hopping around.
On Monday, I took the day off from the back to back weekend runs. We flew over on a Coast Guard C-130. Cool.
Tuesday and Wednesday I ran 6 each. Felt good. Big Island is nice.
Thursday was the sprain. It was stupid. I iced, wrapped, took some ibuprofen, rocked.
Friday, got some crutches, iced more, wrapped a lot, rocked some more.
Saturday I was going to rest, but then some of the guys wanted to go to the volcano. So I went. And hiked up the volcano, hiked down through some lave tubes, and hiked down a lava field to see lava. It was fun, but bad for the ankle.
Sunday I slept in, iced, went to the pool to aqua jog, tread water, did some pushups and situps.
I will return to action shortly. The bruises are cool though.
On Monday, I took the day off from the back to back weekend runs. We flew over on a Coast Guard C-130. Cool.
Tuesday and Wednesday I ran 6 each. Felt good. Big Island is nice.
Thursday was the sprain. It was stupid. I iced, wrapped, took some ibuprofen, rocked.
Friday, got some crutches, iced more, wrapped a lot, rocked some more.
Saturday I was going to rest, but then some of the guys wanted to go to the volcano. So I went. And hiked up the volcano, hiked down through some lave tubes, and hiked down a lava field to see lava. It was fun, but bad for the ankle.
Sunday I slept in, iced, went to the pool to aqua jog, tread water, did some pushups and situps.
I will return to action shortly. The bruises are cool though.
Sunday, November 2, 2008
Didn't even feel like...
Had a nice rest last night as I was tired.
Woke up refreshed and ready to dominate the day. Went to a pancake house for breakfast and had a nice veggie omelet with some pancakes. It was delicious!
Then, about 2:00, I went for the run. It didn't even feel like 10! It's awesome! I'm at that point in training where some of the runs actually feel "easy" and time goes by so fast, I'm done before I know it. I wasn't even running very fast, it was just...nice.
Good weather, hydrated all day, didn't get dehydrated, wasn't really thirsty, but drank anyway just before mile 3, right after mile 5, right after mile 8, and at the end. Soaked in the tub with some cold water. Felt nice. Didn't have ice. Bob Marley had lice. I want some rice. Wanna play dice?
Anyway, time: 1:23:31
Laps: 8:28, 8:22, 8:16, 8:27, 8:23, 8:28, 8:22, 8:16, 8:27, 7:59
This is crazy...look at the splits. Exactly the same pattern for the two 5 mile halves, except the 5th and 10th mile. Weird. Some good pacing, or crop circles afoot.
Burned 1198 calories. Nifty watch.
Woke up refreshed and ready to dominate the day. Went to a pancake house for breakfast and had a nice veggie omelet with some pancakes. It was delicious!
Then, about 2:00, I went for the run. It didn't even feel like 10! It's awesome! I'm at that point in training where some of the runs actually feel "easy" and time goes by so fast, I'm done before I know it. I wasn't even running very fast, it was just...nice.
Good weather, hydrated all day, didn't get dehydrated, wasn't really thirsty, but drank anyway just before mile 3, right after mile 5, right after mile 8, and at the end. Soaked in the tub with some cold water. Felt nice. Didn't have ice. Bob Marley had lice. I want some rice. Wanna play dice?
Anyway, time: 1:23:31
Laps: 8:28, 8:22, 8:16, 8:27, 8:23, 8:28, 8:22, 8:16, 8:27, 7:59
This is crazy...look at the splits. Exactly the same pattern for the two 5 mile halves, except the 5th and 10th mile. Weird. Some good pacing, or crop circles afoot.
Burned 1198 calories. Nifty watch.
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