49 of 200 over 365:2011

berkeley iron works again

weights:
butterfly. 30 lbs/arm. 18 x 4
bench press. 115 lbs. 8 x 4
kettle bell swing. 33 lbs. 30 x 4
arm/chest pull down. 100 lbs. 18 x 4
side crunches with 25 lbs. left/right. total 16 x 8
arm/chest pull toward (rowing). 80 lbs. 12 x 4
side to side ball crunches. 6 lbs. 30 x 10

treadmill. 3 miles

ipod: pardon the interruption (from yesterday)
goal status: 253/750 (miles logged/miles goal)
weight: 150
feeling... warm weather

48 of 200 over 365:2011

berkeley iron works

weights:
kettle bell swing. 33 lbs. 30 x 4
incline bench press. 65 lbs. 20 x 4
arm/chest pull toward (rowing). 80 lbs. 16 x 4

slow run. treadmill. 3 miles

ipod: fresh air ("examining bernie madoff, 'the wizard of lies'")
goal status: 250/750 (miles logged/miles goal)
weight: 150
feeling... dead legs

47 of 200 over 365:2011

berkeley gym. still can't climb with an injured left hand

but i can push through on... weights:
butterfly. 30 lbs/arm. 18 x 4
bench press. 115 lbs. 8 x 4
kettle bell swing. 33 lbs. 30 x 4
arm/chest pull down. 100 lbs. 18 x 4
side crunches with 25 lbs. left/right. total 16 x 8

treadmill. 4 miles

ipod: this american life ("seemed like a good idea at the time")
goal status: 247/750 (miles logged/miles goal)
weight: 150 (updated, same)
feeling... redheads everywhere today

46 of 200 over 365:2011

twilight. ggp. kezar. 4 miles

ipod: pardon the interruption (from today)
goal status: 243/750 (miles logged/miles goal)
weight: 150
feeling... pie

45 of 200 over 365:2011

easter sunday run in ggp. 4 miles

ipod: radiolab ("desperately seeking symmetry")
goal status: 239/750 (miles logged/miles goal)
weight: 150
feeling... couples everywhere

44 of 200 over 365:2011

afternoon run to ocean beach and back through golden gate park. cloudy day, light drizzle near the end. 10 miles

ipod: kqed public radio (first person: tommy guerrero)
goal status: 235/750 (miles logged/miles goal)
weight: 150
feeling... bad burrito

43 of 200 over 365:2011

twilight into night run in golden gate park with a mile inside kezar stadium. 5 miles

ipod: pardon the interruption (from today)
goal status: 225/750 (miles logged/miles goal)
weight: 150
feeling... bummed no weights

42 of 200 over 365:2011

took a late lunch an exercised in the weight room at work. worked out next to a rehabbing ball player

weights:
butterfly. 30 lbs/arm. 18 x 4
bench press (machine). approximately 90 lbs. 12 x 4
bicep curls. 20 lbs/arm. 30 x 4
kettle bell swing. 44 lbs. 30 x 1 (would have done more sets but the ball player needed to use the kettle bell)
medicine ball side-to-side crunches. 8 lbs. 30 x 10
exercise ball crunches. 25 x 4

later...

twilight ggp run. 3.5 miles

ipod: pardon the interruption (from yesterday)
goal status: 220/750 (miles logged/miles goal)
weight: 150
feeling... rehabbing

41 of 200 over 365:2011

rain, rain, go away

weights:
butterfly. 30 lbs/arm. 16 x 4
bench press. 115 lbs. 8 x 3
arm/chest pull down. 80 lbs. 20 x 4
side crunches with 25 lbs. left/right. total 20 x 8
kettle bell swing. 26 lbs. 30 x 4
medicine ball side-to-side crunches. 8 lbs. 30 x 10

boring treadmill. 4 miles

ipod: this american life ("fine print 2011")
goal status: 216/750 (miles logged/miles goal)
weight: 150
feeling... sweat soaked

40 of 200 over 365:2011

evening run in a chilly sf. ran fast. 4 miles

ipod: pardon the interruption (from friday)
goal status: 212/750 (miles logged/miles goal)
weight: 150
feeling... sore left hand

39 of 200 over 365:2011

walk with blumby!

then to the berkeley gym

climbed. even more tired arms than last night

weights:
butterfly. 30 lbs/arm. 30 x 3
bench press. 115 lbs. 8 x 3
bicep curls. 20 lbs. 30 x 3

treadmill. 4 miles

ipod: planet money ("4th graders read a credit card agreement")
goal status: 208/750 (miles logged/miles goal)
weight: 150 (still, checked again)
feeling... a pop in the left hand

38 of 200 over 365:2011

some good ol' fashioned late night bouldering

tired arms still finished some climbs

kettle bell swing. 26 lbs. 30 x 3

treadmill. 3 miles

ipod: thundering herd (from yesterday)
goal status: 204/750 (miles logged/miles goal)
weight: 150
feeling... late

37 of 200 over 365:2011

berkeley

bouldered. a little worn from yesterday. managed to bang out some v3s and even a v4

weights:
arm/chest pull down. 80 lbs. 16 x 3
medicine ball side-to-side crunches. 30 x 12

treadmill. 4 miles

ipod: planet money ("a former crack dealer on the economics of dealing")
goal status: 201/750 (miles logged/miles goal)
weight: 150
feeling... hungry for a burrito #fail

36 of 200 over 365:2011

after one day of rest, i'm back at the berkeley gym

bouldered. feeling strong. "flashed" means i finished on the first try. all climbs were new to me. here's how it went:
v2 flashed
v2 flashed
v3 flashed
v3 flashed
v3 unfinished after one attempt
v3 flashed
v3 flashed
then tried a v4 and my left hand grip was gone

weights:
butterfly. 25 lbs/arm. 20 x 3
decline bench press. 95 lbs. 12 x 3
kettle bell swing. 26 lbs. 30 x 3
bicep curls. 30 x 3

treadmill. 4 miles

ipod: this american life ("know when to fold 'em")
goal status: 197/750 (miles logged/miles goal)
weight: 150 (heavier?)
feeling... beefcake

35 of 200 over 365:2011

san francisco u.s. half marathon today. early rise. my folks drove down from napa to transverse the city, wait, and cheer at the end. very sweet of them.

the 7am start was chilly. of no bother. in shorts and a t-shirt i knew once we got moving i wouldn't feel the temperature.

comparing this half marathon to its november cousin is unavoidable. november's run was cold and pouring rain. almost miserable. today was clear and continued to warm.

started the run fine. after a few fun tracks by not the 1s i listened to a radioload podcast about a woman that runs 50 miles, 100 miles, and even 10 day races through the yukon without stopping. i figured by comparison my run was nothing. should be easy.

hit the first hill and powered up it. was surprised to see people already walking up the hill. the crowd thinned out a little at this point.

starting out on the golden gate bridge we passed the 5 miles marker. i could've sworn we'd run 6 miles by that point.

i looked around the bay and, although a little morning haze was still present, it was a pretty day. nearly everything was visible. few clouds overhead.

still on the bridge at mile 6, i looked across the bridge to the 8 mile sign where the course setting bicyclist and lead runner were passing. i threw up my pointer finger and then clapped. other's around me clapped as well.

the loop under the bridge and climb back up were the toughest part of the race. about 7 miles in it was a steep grade. i thought a sip of water might do me well at the top. the water table was congested so i ran on without.

a number of people passed me on the ocean side of the bridge. the wind was whipping us on the right side of the face, the only time during the run i noticed the wind. i shifted gears a little to keep close to the roughly 8 mile per hour pace i was on.

off the bridge and back down the hill i hit the turn for the final 3.1 miles. i grabbed some free runner's goo for a burst of energy. i never tried the stuff before. it was too thick and immediately made me want water. passing through crissy field, it wasn't until almost the 12 mile marker that i took my first cup of water. gulped and choked. took another sip, splashed a little, tossed the rest.

a couple minutes into the twelfth mile i switched my ipod to "comme des enfants (le matos andy carmichael remix)" by coeur de pirate, a fun, uptempo song sung in french. i don't understand a word. i love the track anyway. my left leg was starting to tighten. i outran the issue.

as i spotted the finish line i almost began to cry knowing that i had the support of my parents waiting for me at the end. they said they made signs. i looked in the bleachers as i sped up to power through the finish line. i didn't see them.

i crossed the finish line and heard my dad call me name. they were just beyond the end with cameras. i gave him a high five, removed my timing chip, and crushed some free food and drink. i felt good. better than the november race. staying near the finish line i basked in the sun on a beautiful san francisco morning with my parents. it was a good day.

ipod: (the "run far young man" playlist)
* not the 1s "not the 1s"
* not the 1s "your dad hates me"
* not the 1s "you dress like an asshole"
* radiolab ("shorts: in the running")
* thundering herd (from friday)
* this american life ("see no evil") [two acts]
* coeur de pirate "comme des enfants (le matos andy carmichael remix)"
goal status: 193/750 (miles logged/miles goal)
weight: 148
feeling... who's your daddy u.s. half marathon?

34 of 200 over 365:2011

pre-half marathon run in golden ggp. 4 miles

ipod: radiolab ("time")
goal status: 180/750 (miles logged/miles goal)
weight: 148
feeling... ready or not...

33 of 200 over 365:2011

bouldering at mission cliffs in sf. v2s and v3s. burned out my right arm on a tough v3 early. made the rest of the climbs difficult

run in golden gate park. 4 miles

ipod: radiolab ("cities")
goal status: 176/750 (miles logged/miles goal)
weight: 148
feeling... day off

32 of 200 over 365:2011

gym

bouldered. v2s i flashed. v3s gave me trouble but i knocked a couple out eventually

weights:
butterfly. 25 lbs/arm. 16 x 3
bench press. 105 lbs. 8 x 3

treadmill. a little lighter today since my legs are tired. 3 miles

ipod: fresh air ("the future of nuclear energy in the u.s.")
goal status: 172/750 (miles logged/miles goal)
weight: 148
feeling... in the habit dagnabbit

31 of 200 over 365:2011

signed up for the san francisco us half marathon this sunday. quickly preparing. evening run in ggp. 4 miles

ipod: pardon the interruption (from today)
goal status: 169/750 (miles logged/miles goal)
weight: 148
feeling... legs

30 of 200 over 365:2011

other than yesterday's run, spent the day in bed. to work and the berkeley gym today

bouldering. v2s and v3s. feeling a lot stronger on the wall

weights:
bench press. 95 lbs. 16 x 3
butterfly. 25 lbs/arm. 16 x 3
kettle bell swing. 26 lbs. 30 x 3

treadmill. 4 miles

ipod: fresh air ("a covert affair: when cia agents fall in love")
goal status: 165/750 (miles logged/miles goal)
weight: 148
feeling... strong mf beach

29 of 200 over 365:2011

beautiful san francisco morning. run to ocean beach through golden gate park. sun. warm. slight breeze

still, running on no food, i nearly tossed cookies near the end. ugh. 10 miles

ipod: radiolab! ("help!")
goal status: 161/750 (miles logged/miles goal)
weight: 148
feeling... i never want to read or watch "eat, pray, love"

28 of 200 over 365:2011

ggp for a morning run. felt good. strong. returned home. ate a little bit. jumped in the shower and was covered in hives. what?! 5 miles

ipod: thundering herd (from yesterday)
goal status: 151/750 (miles logged/miles goal)
weight: 148
feeling... a little worried

27 of 200 over 365:2011

early morning run in ggp. warm weather. 5 miles

ipod: thundering herd (from yesterday)
goal status: 146/750 (miles logged/miles goal)
weight: 148
feeling... heat wave