weekend blogger

I seem to be finding, or making, time for writing this blog only on the weekends.  I guess that's all right, as I've settled in to a very traditional work schedule where I work during the week and have family and leisure time on the weekends.

One challenge in particular that this creates is fitting in a workout schedule.  For me it's an old question that comes down to three options or styles:  (Option 1) Set a regular workout time, which would be 5:00 am, and get used to it every day.  I have done this before but it's not very natural for me that early in the morning.  If I got off work earlier and could have 4:00-5:00 or so, that would be great, but that is not possible right now.  (Option 2) Look at my schedule weeks or even months in advance and plan workout times and workouts far in advance.  I've done this too and it has worked fairly well.  (Option 3) Work out when I can, doing what feels right and generally fits in with my overall workout plans.   This becomes my default after a while, and depends very highly on motivation.  When the motivation factor is high, this is my favorite style; when it is low it is deadly.

Right now I"m operating purely in Option 3; I'd like to add back some forethought and perhaps some regular timing there as well.  We'll see.  Although both motivation and discipline have been a bit poor for me lately, they are both picking up.

It's been a good weekend:

Friday: Cross Fit workout in the park.
warmup
2 min each (with 1 minute rest in between) of:
burpees
jumprope
pushups
shuttle run
squat

Saturday:  Recovery and PT day
yoga 30 minutes
PT stretches and back exercises
1 hour yardwork

Sunday(today): Run 4 1/4 miles, 20 pull ups.

Weekend fun

After a *very* low-key week, with all systems go, I have attempted to ease back into both running, resistance training, and the physical therapy that I should have been doing for the last several months.  Still getting used to the heat but at least getting out and about a little more.  I did have a good run yesterday although it took nearly 3 miles to really feel warmed up, then today I did a short workout after some yard work and stretching.  I was really feeling out of it knowing that friends are doing crossfit obstacle course races that sound really fun while I am struggling to eke out a few pullups or miles without re-injury.  But, I know I've had my moments and will again.  My other plan is to start again with yoga - for a while I was practicing at least every other day (if not more often) and feeling the benefits; now I haven't done a real session in a month or so.  I think in the long term this may be more valuable for injury prevention (and overall health/enjoyment) than anything.

On a different note, I had a great weekend - meeting some new people, reconnecting with old friends, enjoying a summer barbecue, and enjoying family time.  I am a lucky man.


Yesterday: ran 4 miles
Today:
   PT stretches / exercises for back
   then, 4 sets of:
        -5 pull ups (alternate standard and chinup each set)
        -10 push ups (set 1-std, 2-wide, 3-military, 4-std)
        -25 situps
        -10 alternating straight-leg crunches

sublime, and taking it "easy"

First, a great afternoon.  I probably overuse the word "sublime," but this afternoon and evening were.  I got home a little early from work and heard everyone playing out back, so I went out to find Jess and Max on a blanket in our wonderfully shaded backyard, and the girls in the kiddie-pool.  Naturally, I put on some swimming trunks and hopped in.  Am I that wimpy that Florida hose-water feels cold when two mischievious little elves are dumping on my head with buckets?  It was cool and refreshing after sitting in my inferno of a car on the way home, and great to be with the family in such a relaxing way.  We fired up the grill, made burgers, and ate outside afterward.

My workouts have been fairly scant lately, but I've been feeling good.  Not restless or grouchy like I usually am when I don't exercise regularly, but just good.  My neck, knee, and wrist are all feeling better, so perhaps this falls into the realm of "listening to my body" and simply resisting my tendency to overdo it.  I think this restful phase will work itself out soon, naturally, but for now I am really trying to go with the flow, sleep, and be as present as possible at home and work.  An early morning run tomorrow will be nice, though.

yardworkout

I had an interesting couple of days.  Yesterday, on my way home from work, I ran into an old friend and mentor who encouraged me when I was first starting with triathlons (now 8 years ago!).  We chatted for a while, and I mentioned that my workouts have tapered off in general since having small children.  He listed a bunch of folks who also had to "slow down" when their kids were young, and then told me how they all ramped back up later in life.  So this is the time, my friends, when quality trumps quantity...

Today, instead of running, I did yardwork for three hours in the blazing sun (~95 degree weather at midday).  Yes, I did have the benefit of several gasoline powered tools, but there was plenty of good clean work and sweating.   I can tell you, speaking of long workouts, that I feel a sense of tiredness I haven't felt in a while.  Even before writing this, it reminded me of coming in after a 5 or 6 hour bike ride.  I think I will feel it in the morning, so I guess for a workout, that's okay.  And the yard doesn't look half bad.

Today: yardwork!
Tomorrow: running

Not so soggy anymore

I'm pleased to report that I am acclimatizing to the Florida weather.  It was a cool 69 degrees this morning, and I felt good during my early morning pitch-black to sunrise run.  I was remembering how the first time I tried to run in the dark it freaked me out so much that I cut short a run and made my way home under the brightest street lights I could find, and now, years later, I am very used to it.  I now use a trusty headlamp with a red filter so I can both see in the dark and have somewhere else to look when cars with bright headlights go by.  Very tactical.

Anyways it was a nice morning run and set the stage for a good day.

Some core work in the morning, perhaps with some bicep, tricep, and shoulder exercises thrown in?

Also to start cycling to work on a more or less everyday basis tomorrow.

TODAY: run 4 miles

new experience

It's been quite a week and weekend!

We finished unpacking our house and are getting more and more settled in here.  We used the long three-day weekend to do this, as well as to spend some good family time together.  We spent this afternoon with good friends hanging out in the pool and enjoying dinner.  Not too bad for the 4th of July weekend.

I ended a week of self-imposed running exile, entered into mostly for the sake of my knee, yesterday.  Still amazed by the humidity (and I even grew up here!) but had a nice return to running.  I am also excited because in addition to unpacking I organized our garage and hung the pull up bar, so I plan on doing a few pull ups tonight to celebrate.

Also started a new job last week, and I can tell you it is a shock to the system to go from knowing a place and basically knowing my business, to knowing almost nothing!  When I arrived at my first day I didn't even know how to turn on the machine I will be using, let alone produce or interepret useful data.  What a humbling and absolutely shocking experience, though, to feel so totally clueless.  Thankfully I work with an amazing group of people and everyone has been incredibly helpful so far.  More to come.

Yesterday: run 4.25 miles
Today: 5 sets of: (5 pullups, 10 pushups, 20 situps).  the pull up sets alternated standard and chinup grip