day two-hundred-forty-two...
danced friday night/saturday morning for 3 hours. so sweaty. better than jazzercise
jogged lake merritt. about 4 miles
weight: no idea
feeling... in motion
Saturday, May 31, 2008
Thursday, May 29, 2008
day two-hundred-forty
day two-hundred-forty...
yet again, ran around lake merritt. about 4 miles
weight: blah
feeling... like i wanna dance
yet again, ran around lake merritt. about 4 miles
weight: blah
feeling... like i wanna dance
Monday, May 26, 2008
day two-hundred-thirty-seven
day two-hundred-thirty-seven...
ran lake merritt. about 4 miles. boom goes the dynamite
weight: mostly water weight
feeling... my left foot's plantar fascia
ran lake merritt. about 4 miles. boom goes the dynamite
weight: mostly water weight
feeling... my left foot's plantar fascia
Sunday, May 25, 2008
day two-hundred-thirty-six
day two-hundred-thirty-six...
surprise! ran lake merritt. about 4 miles
weight: 69% of my body weight is not in my gut
feeling... that sit ups are still necessary
surprise! ran lake merritt. about 4 miles
weight: 69% of my body weight is not in my gut
feeling... that sit ups are still necessary
Saturday, May 24, 2008
day two-hundred-thirty-five
day two-hundred-thirty-five...
ran lake merritt and a little extra. 4+ miles
weight: 31% of my body weight is in my gut
feeling... that sit ups are necessary
ran lake merritt and a little extra. 4+ miles
weight: 31% of my body weight is in my gut
feeling... that sit ups are necessary
Wednesday, May 21, 2008
day two-hundred-thirty-two
day two-hundred-thirty-two...
two days off was enough. dragged my ass around the lake once, plus a little extra, despite a really lame ankle the past two days. about 4.5 miles tonight, counter-clockwise
weight: in england pounds are money
feeling... back in the right ankle
two days off was enough. dragged my ass around the lake once, plus a little extra, despite a really lame ankle the past two days. about 4.5 miles tonight, counter-clockwise
weight: in england pounds are money
feeling... back in the right ankle
Sunday, May 18, 2008
day two-hundred-twenty-nine
day two-hundred-twenty-nine...
ran bay to breakers. after arriving downtown before 7:30am to meet some friends, we stood in line until almost 8:30am for the restroom. had to run past, around, and through the crazy costumed hoards of partiers when we finally hit the trail. felt more like an nfl running back stopping, starting, and cutting through closing gaps in the crowd. wasn't until the hayes hill down slope that it finally opened up. after running past noah and melissa will a high five it was onto golden gat park where i made great time. the downhill turn helped as i burned past and around many joggers before hitting the clearing and sprinting to the finish line. final time was 1:05:11. shave at least 5 minutes off that time for the difficulty starting the first few miles.
FName
j. keith
LName
van rappin
Div
M 30-39
Age
30
ChipTime
1:05:11
ClockTime
1:43:34
Overall
2162
SexPl
1775
DivPl
479
AgeGrade
49.9%
here's how b2b's website describes "agecrade"
100% = Approximate World-Record Level
Over 90% = World Class
Over 80% = National Class
Over 70% = Regional Class
Over 60% = Local Class
so i'm not even "local class." i never said i had class. i'm happy with 12k (7.48 miles) in 1:05. and after waiting for a few minutes at the end of the race not finding my friends, i started the upward sloping walk back to the panhandle. but it was taking too long so after 6 blocks i ran. 3 miles later i was back past gold gate park, still feeling strong, and ready to snap a lot of ridiculous photos.
that's 10.5 miles of running today. with all the additional walking i did my feet are dead. legs dead. but i'm pleased.
weight: super
feeling... happy
ran bay to breakers. after arriving downtown before 7:30am to meet some friends, we stood in line until almost 8:30am for the restroom. had to run past, around, and through the crazy costumed hoards of partiers when we finally hit the trail. felt more like an nfl running back stopping, starting, and cutting through closing gaps in the crowd. wasn't until the hayes hill down slope that it finally opened up. after running past noah and melissa will a high five it was onto golden gat park where i made great time. the downhill turn helped as i burned past and around many joggers before hitting the clearing and sprinting to the finish line. final time was 1:05:11. shave at least 5 minutes off that time for the difficulty starting the first few miles.
FName
j. keith
LName
van rappin
Div
M 30-39
Age
30
ChipTime
1:05:11
ClockTime
1:43:34
Overall
2162
SexPl
1775
DivPl
479
AgeGrade
49.9%
here's how b2b's website describes "agecrade"
100% = Approximate World-Record Level
Over 90% = World Class
Over 80% = National Class
Over 70% = Regional Class
Over 60% = Local Class
so i'm not even "local class." i never said i had class. i'm happy with 12k (7.48 miles) in 1:05. and after waiting for a few minutes at the end of the race not finding my friends, i started the upward sloping walk back to the panhandle. but it was taking too long so after 6 blocks i ran. 3 miles later i was back past gold gate park, still feeling strong, and ready to snap a lot of ridiculous photos.
that's 10.5 miles of running today. with all the additional walking i did my feet are dead. legs dead. but i'm pleased.
weight: super
feeling... happy
Saturday, May 17, 2008
day two-hundred-twenty-eight
day two-hundred-twenty-eight...
ran lake merritt. just once around. stopped at 3.5 miles to do a few pull ups. ran .5 miles to finish. an easy afternoon jog
weight: i can lift one hundred pounds up over my head
feeling... hungry
ran lake merritt. just once around. stopped at 3.5 miles to do a few pull ups. ran .5 miles to finish. an easy afternoon jog
weight: i can lift one hundred pounds up over my head
feeling... hungry
Friday, May 16, 2008
day two-hundred-twenty-seven
day two-hundred-twenty-seven...
no running today. have to rest the legs
exercise bike (high). 42:22 minutes. 10.13 miles. 371.4 calories. and hot in the workout room. sweat city
weights:
cross-x pullie system. 40 lbs/arm. 16 x 3
cross-t pullie system. 40 lbs/arm. 10 x 3
incline dumbbell press. 30 lbs/arm. 16 x 3
tricep pull down. 50 lbs. 12 x 3
chest pull down. 50 lbs. 10 x 3
crunches. 25 x 8. 200 total
weight: lifted some
feeling... fairly prepared for sunday
no running today. have to rest the legs
exercise bike (high). 42:22 minutes. 10.13 miles. 371.4 calories. and hot in the workout room. sweat city
weights:
cross-x pullie system. 40 lbs/arm. 16 x 3
cross-t pullie system. 40 lbs/arm. 10 x 3
incline dumbbell press. 30 lbs/arm. 16 x 3
tricep pull down. 50 lbs. 12 x 3
chest pull down. 50 lbs. 10 x 3
crunches. 25 x 8. 200 total
weight: lifted some
feeling... fairly prepared for sunday
Thursday, May 15, 2008
day two-hundred-twenty-six
day two-hundred-twenty-six...
don't know if it was the leg weights or the 7 miles, but i killed my thighs. still managed 2.5 miles of running up and down trestle glen.
weight: all in my thighs today
feeling... hurt
don't know if it was the leg weights or the 7 miles, but i killed my thighs. still managed 2.5 miles of running up and down trestle glen.
weight: all in my thighs today
feeling... hurt
Wednesday, May 14, 2008
day two-hundred-twenty-five
day two-hundred-twenty-five...
hit the work weights:
incline dumbbell press. 30 lbs/arm. 20 x 3
cross-x pullie system. 40 lbs/arm. 16 x 3
cross-t pullie system. 40 lbs/arm. 10 x 3
leg lunges. 20 lbs/arm stepping. 10 x 3
dumbbell bicep curls. 20 lbs/arm. 10 x 3
controlled bench press. 90 lbs + machine. 10 x 2
crunches. 25 x 6. 150 total
then ran the lake:
so warm out. decided i might run lake merritt... twice. set my ipod and started out fast. maybe too fast. was afraid i'd burn myself out. began with saul williams "list of demands reparations." then the bird and the bee "polite dance step" and m83 "kim and jessie." these are three of my happy songs at the moment. my main distraction was the sf chronicle's tvtm tim goodman podcast #53. and i felt good finishing a lap around the lake. so good that i thought i'd run one more mile then turn around. at one mile i kept going to the lake's half-way point. only made sense to complete lap two. finished the run listening to "pds" (again), "kaj" (again), and "lodr" (again). to-and-from homebase, plus two laps around the lake is more than 7 miles. damn. two laps around lake merritt is a personal first
weight: light enough to haul my ass around lake merritt twice
feeling... as if my legs are falling off
hit the work weights:
incline dumbbell press. 30 lbs/arm. 20 x 3
cross-x pullie system. 40 lbs/arm. 16 x 3
cross-t pullie system. 40 lbs/arm. 10 x 3
leg lunges. 20 lbs/arm stepping. 10 x 3
dumbbell bicep curls. 20 lbs/arm. 10 x 3
controlled bench press. 90 lbs + machine. 10 x 2
crunches. 25 x 6. 150 total
then ran the lake:
so warm out. decided i might run lake merritt... twice. set my ipod and started out fast. maybe too fast. was afraid i'd burn myself out. began with saul williams "list of demands reparations." then the bird and the bee "polite dance step" and m83 "kim and jessie." these are three of my happy songs at the moment. my main distraction was the sf chronicle's tvtm tim goodman podcast #53. and i felt good finishing a lap around the lake. so good that i thought i'd run one more mile then turn around. at one mile i kept going to the lake's half-way point. only made sense to complete lap two. finished the run listening to "pds" (again), "kaj" (again), and "lodr" (again). to-and-from homebase, plus two laps around the lake is more than 7 miles. damn. two laps around lake merritt is a personal first
weight: light enough to haul my ass around lake merritt twice
feeling... as if my legs are falling off
Tuesday, May 13, 2008
day two-hundred-twenty-four
day two-hundred-twenty-four...
final brooklyn run. 4 miles. never made it to central park to run. weather was uncooperative. just means i have something to look forward to next visit
weight: >200 lbs
feeling... mildly confident that my ankles will hold up
final brooklyn run. 4 miles. never made it to central park to run. weather was uncooperative. just means i have something to look forward to next visit
weight: >200 lbs
feeling... mildly confident that my ankles will hold up
Monday, May 12, 2008
day two-hundred-twenty-three
day two-hundred-twenty-three...
brooklyn run. 6 miles. getting ready for b2b
weight: <100 lbs
feeling... that six miles is pretty good
brooklyn run. 6 miles. getting ready for b2b
weight: <100 lbs
feeling... that six miles is pretty good
Thursday, May 8, 2008
day two-hundred-nineteen
day two-hundred-nineteen...
a trip to brooklyn. ran up graham avenue around to a bustling track. then back up, around, and down graham. about 5 miles total.
weight: 9, 10 stones?
feeling... on holiday
a trip to brooklyn. ran up graham avenue around to a bustling track. then back up, around, and down graham. about 5 miles total.
weight: 9, 10 stones?
feeling... on holiday
Tuesday, May 6, 2008
day two-hundred-seventeen
day two-hundred-seventeen...
ran lake merritt. so about 4 miles.
weight: n/a
feeling... there's not enough time in the day
ran lake merritt. so about 4 miles.
weight: n/a
feeling... there's not enough time in the day
Sunday, May 4, 2008
day two-hundred-fifteen
day two-hundred-fifteen...
jog around lake merritt. ran into mike running the lake. he confirms it's at least 3.2 miles around the lake. so i've been running 4+ miles then. swell.
weight: decreasing?
feeling... increasing!
jog around lake merritt. ran into mike running the lake. he confirms it's at least 3.2 miles around the lake. so i've been running 4+ miles then. swell.
weight: decreasing?
feeling... increasing!
Friday, May 2, 2008
day two-hundred-thirteen
day two-hundred-thirteen...
late morning run up and down trestle glen. according to google maps it was 3.2 miles. about 25 minutes.
weight: i really need to check this
feeling... 3 miles, as always with repetition, is getting easier and only qualifies as a warm up
late morning run up and down trestle glen. according to google maps it was 3.2 miles. about 25 minutes.
weight: i really need to check this
feeling... 3 miles, as always with repetition, is getting easier and only qualifies as a warm up
Thursday, May 1, 2008
day two-hundred-twelve
day two-hundred-twelve...
exercise bike (high): 10 minutes. 2.5 miles. 6 resistance. 105 calories
stair climber: 32 minutes. 5,500 steps. 8 resistance. 426 calories
exercise bike (high): 10 minutes. 2.5 miles. 10 resistance. 103 calories
weight: less than 700 lbs
feeling... sometimes right around 700 lbs
exercise bike (high): 10 minutes. 2.5 miles. 6 resistance. 105 calories
stair climber: 32 minutes. 5,500 steps. 8 resistance. 426 calories
exercise bike (high): 10 minutes. 2.5 miles. 10 resistance. 103 calories
weight: less than 700 lbs
feeling... sometimes right around 700 lbs
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