reflection and mileage

A quick note today:

Had a nice 12 mile run on Saturday, followed by a crisp, sunny weekend at a lakeside camp with a great group of men (including my father).  I returned home today to my family and had a nice walk with the girls while Jess played soccer.

Life is good.

And, I'm feeling good about the marathon in February.  Training plan is written down and underway.

Minimalist

This turned out to be a fun workout that came together in my head as I was running.  It required no equipment except shoes and a pull-up bar, which I used in the local park.  I was sluggish during the middle section, but finished strong.  Also didn't help that the pullup bars were over sand, so every time I rose from burpee to pullup I got a shower of sand in my face, hair, and eyes.  A good time.

I think I am going to run the Gainesville marathon Feb 20, so with 3+ months to train I'd better get started!  Just decided on the way to work this am.  Will post training schedule soon.

Ran 2.5 miles
4 sets of:  
    5 burpee to pullups
    5 knee to elbows
    10 wide push-ups
    10 shoulder press push-ups
    20 wide arms circles (10 forward 10 backward)
Ran 2 miles more

What's next?

It's November.  I can't believe it.  We had an excellent Halloween yesterday, complete with family, friends, pumpkins, trick or treating, and plenty of candy.  It turned out to be a great night and a nice finish to a busy month.  I got in a quick run in the afternoon, which helped to start things off .  It does feel a little strange to be eating toasted pumpkin seeds in shorts, but that's not really too hard to get used to.

Working out has been going well lately, and as I mentioned a few posts ago I think the mix is a good one.  So, I guess that means the time has come to pick a race and train for it before the training momentum diffuses for lack of focus.  I am going to miss the upcoming half marathon here in town (formerly the Micanopy half marathon, now on a nice trail in town that I have spent many a mile on).  I am more and more inclined to run the February marathon here in town, but I would like to find a longer trail run (or relay) in the next few years.  Getting back into triathlon would be fun too but time for cycling and time/money for getting in the pool are challenging right now.  Lots of fun on the horizon, and it's just a matter of choosing.

I read an interesting article in Outside magazine about a "race" in Vermont called the death race.  The race itself is a little outlandish in its design, but on some level I get it and in fact am very attracted to this kind of event.  In the past I've been accused of being a thrill seeker or adventure seeker--I don't know if I agree with this but I do seek and appreciate challenge in the fitness/racing/outdoor arena, anyway. 

Finally, a shout-out to the importance of regular daily bowel movements.  This is so important to feeling good and running well, and I think can be a great indicator for overall physical and emotional health, nutrition, and groundedness.  As a pediatrician I often think that parents are "obsessed" with bowel movements but on some level they have a great point.

--
Today: Stadiums / Pushups (10 times p bleachers with 10 incline pushups after each stadium)
Yesterday (Sun): Run 45 minutes, moderate effort

Sat: Lifting/Calisthenics:
  2 sets:  5 pullups (standard grip 1st set, chinup grip 2nd set)
              bicep curls
              lying tricep extensions
              50 situps
              -------
  2 sets:   5 pullups (standard grip 1st set, chinup grip 2nd set)
              bicep concentration curls
              tricep kickbacks
              30 alternating bicycle crunches
              --------
  2 sets:   5 pullups (standard grip 1st set, chinup grip 2nd set)
              crouching bicep curls
              20 chair dips
              static core: 50 sec boat, 25 sec each side straight leg rais, 25 sec each side straight legs to side

Friday: rest

Thursday: stadiums, pullups, and pushups

Wednesday: yoga 1 hour

Tuesday: rest
          

Two brief observations

1. Only in Florida can a run in late October feel the same as a run in July (very hot, that is).
2. A shower cold enough to take your breath away is an excellent way to reduce core temperature quickly.

Today:
Run 4 miles
Shoulder workout with dumbbells: straight arm raise front and side (2 sets), overhead press (2 sets), upright flys (2 sets), wide pushups (2 sets), weighted arm circles (1 set)

Steady Rhythm

If the week can be said to have a theme, it is rhythm.  Just as I realize I am updating this blog about once weekly, many aspects of life seem to have fallen into a comforting rhythm - family dinners, work, weekend activities and schedule, and (finally) running and training.  In the same vein, over the past few weeks I have really felt that we are really settling in as a family and making a home here (something I worried about as recently as a few weeks ago in these very pages).  This weekend we enjoyed a romantic Friday evening dinner, the girls' final soccer game of the season, a nice time downtown with my parents, a quick getaway with Jess to a book sale, an outstanding church service, and a fun halloween party where about 40 kids in costume played while we chatted with friends.  Not too bad, really.  I think it is no coincidence that I am feeling this way after being home from a lot of travel and work, and putting a very busy and challenging month nearly behind me.  Probably the funnest part is the "small town" aspect where we see acquaintances from one arena (e.g. work, soccer) at another place (e.g. friends' party, downtown).  Of course, my mildly impaired facial and name recognition skills are put to the test in these situations.

Training has been going well, though training for what I am not sure.  I have gotten some great running in over the past few weeks, with some speed work and some mid-distance mileage creeping back into the regimen.  Lifting/calisthenics has been good, and although I wish for more time for yoga and cycling I do those when I can.  Weekly stadium workouts are another positive addition, so if I can keep it up I think my general fitness level will be very good.  Specific fitness is more the question for now, though.  I'd love to capitalize on strength gains to actually become a faster runner -- the obvious choice as returning to triathlon is unrealistic for me right now.  I think I have a half marathon coming up in a few weeks, and if that goes well maybe I'll be motivated to do a full one in the winter/spring (hopefully with better than last time's less than stellar performance).  Then perhaps planning for the 100 miler before or around age 40.  Hmmmmm.  Food for thought.

Speaking of food, so many of my friends are doing the "paleo" diet or some variation, I need to look into it more.  Will report back once I do.

Today (Sun): run 9.2 miles
Yesterday (Sat)
Fri: stadiums and pull-ups
Thu: pushups, abs, and indoor bike
Wed: rest
Tues: hot afternoon run
Mon: biceps/pushups/abs/triceps

Light at the end of the tunnel

Well, I guess I am not going to get to a thorough review of my recent travels.  The highlights, as I mentioned, are as follows:

Running to the Pacific Ocean.
Seeing an old friend and walking through the streets of San Francisco while catching up.
Enjoying getting to know some of my colleagues, luxury-style!
Two excellent courses/conferences (so good I didn't pull my usual routine of skipping out on the meeting to explore the city).
Running through Pittsburgh in perfect early fall weather.
Staying with a wonderful family who graciously hosted me while in Pittsburgh - some people that I clicked with pretty well despite having never met them.
Returning home to my amazing family, with second-to-none welcome back hugs.

Since the beginning of October I feel like I haven't stopped to look around, mostly because of work.  Thankfully, on the recent trips I had plenty of time to think about life, the universe, and everything.  Still managing to fit in some workouts while on call, though I am struggling to balance this with family time and sleep!  The light at the end of the tunnel is the end of October: I work the weekend of the 30-31st and then no weekends for quite a while.

Major fitness-related event was buying a full set of dumbbells, which after a long while of screwing and unscrewing plates and using mismatched bands, I am happy about.  In fact the plan (and justification for getting them!) is that this will enable Jess and I to do the p90x program together, mixing workouts with time together and mutual encouragement.  How can it get better than that?  So, in the meantime I've been working on developing a loose rotation of 3-4 basic exercises for back/pullups, chest/pushups, shoulders, bi, tri, legs, and core/ab.  Today I stumbled for the second time on a great formula -- lifting mixed with interval running, as follows:

(TODAY):
Repeating each unit twice:

First unit:
  Run 4 minute loop at moderate exertion (trying each time to beat last time)
  Dumbbell bicep curls
  Pushups - standard (25 first set / 15 with bars second set)
  Dumbbell overhead press
Second unit:
  Run as above

  Dumbbell concentration curls

  Pushups - military (15 first set / 10 with bars second set)

  Dumbbell straight arm lifts (8 front / 8 side)

Third unit:

  Run as above

  Dumbbell hammer curls

  Pushups - wide grip (20 first set / 15 with bars second set)

  Dumbbell overhead row

Fourth unit

  Run as above

  Dumbbell static curls (8 each side while holding other side at 90 degrees)

  Pushups - diamond (5 each set)

  "Pike press" pushups (15 each set)

  Dumbbell front fly

Cool down run 10 minutes

(YESTERDAY/FRI) - rest

(THURSDAY) - run 4 miles

(WEDNESDAY) - yoga 45 minutes
(TUE) - rest
(MON) - lift tri, pullups/back, ab, legs (similar to today but no run)
(SUN) - run 7.8 miles
(SAT) -travel day

travel

On the road most of the last two weeks.  High notes: a run to the Pacific Ocean (San Francisco) and another great one in a park/nature preserve in Pittsburgh.  Low points:  away from family!  Lots of time to think about life, though.  I'll try to write about the trip and the runs when I return.  Also, I read one of the best books I've read in the last decade - Abraham Verghese's _Cuttting for Stone_.  More on this also.

today (fri): run 6 (Pittsburgh)
Thurs: lift
Wed: run 4.5 (Pittsburg)
Tues:run 4
Sun and Mon: rest
Sat: run
last Fri: rest
Thurs: yoga
Wed: run (San Fran)