118 of 200 over 365:2011

ran the second half of the san francisco marathon. my third half marathon. felt strong going in. even exercised yesterday. woke up early. ate a banana, a slice of bread, four sips of fresh carrot juice, six almonds, and half a small muscle milk. even had to run at least a half mile to the start

my first half marathon was about 1:57. my second 1:50. i wanted to beat the 1:50 mark in this half marathon. 1 finished 1:38:49!!!

this finished the month of july with 27 runs in 31 days covering almost 150 miles

ipod: the playlist...
not the 1s "your dad hate me"
not the 1s "to the last drop"
coeur de pirate "comme des enfants (le matos andy carmichael remix)"
the black ghosts "any way you choose to give it (boy 8 bit remix)"
urban cone "urban photography"
masta ace inc. "born to roll"
thundering herd (from friday)
(part of) this american life "when patents attack!"
not the 1s "to the last drop"
coeur de pirate "comme des enfants (le matos andy carmichael remix)"
the black ghosts "any way you choose to give it (boy 8 bit remix)"
urban cone "urban photography"
coeur de pirate "comme des enfants (le matos andy carmichael remix)"

goal status: 623/750 (miles logged/miles goal)
weight: 141.5
feeling... awesome!!!

117 of 200 over 365:2011

sf run. 3 miles

then up to koret gym

weights:
incline bench press. 95 lbs. 12 x 4
side crunches with 25 lbs. left/right. total 20 x 8
side to side ball crunches. 6 lbs. 30 x 6
figure 8 ball crunches. 2 lbs. 30 x 6

swam. about 30 minutes

ipod: thundering herd (from yesterday)
goal status: 610/750 (miles logged/miles goal)
weight: 141.5
feeling... strong, ready, but for now exhausted

116 of 200 over 365:2011

work gym

weights:
scissor arms. 22.5 lbs/arm. 20 x 4
machine bench press. 100+ lbs. 12 x 4
butterfly. 30 lbs/arm. 20 x 4
side crunches with 25 lbs. left/right. total 20 x 8
side to side ball crunches. 6 lbs. 30 x 10
figure 8 ball crunches. 2 lbs. 30 x 10
ab roll stretch. 12 x 4

treadmill. 4 miles

ipod: thundering herd (from yesterday)
goal status: 607/750 (miles logged/miles goal)
weight: 141.5
feeling... head cold symptoms

115 of 200 over 365:2011

berkeley again

bouldered. v3s and v4s. couldn't finished some with my left wrist in terrible condition

weights:
butterfly. 30 lbs/arm. 20 x 4

treadmill. 3.1 miles (5k)

ipod: thundering herd (from yesterday)
goal status: 603/750 (miles logged/miles goal)
weight: 141.5
feeling... beat up

114 of 200 over 365:2011

berkeley

weights:
tricep dips. 12 x 4
incline bench press. 95 lbs. 12 x 4
scissor arms. 70 lbs/arm. 20 x 4
kettle bell swing. 26 lbs. 30 x 4
kettle bell standing arms to sky. 26 lbs. 20 x 4
side crunches with 25 lbs. left/right. total 20 x 8

treadmill. 5 miles

ipod: thundering herd (from yesterday)
goal status: 600/750 (miles logged/miles goal)
weight: 141.5 (updated, same machine)
feeling... tweetuped

113 of 200 over 365:2011

ggp run. 5.5 miles

then to koret gym

weights:
incline bench press. 95 lbs. 12 x 4
side to side ball crunches. 6 lbs. 30 x 10
figure 8 ball crunches. 2 lbs. 30 x 10

swimming. 34 laps in almost 30 minutes

ipod: fresh air (ants)
goal status: 595/750 (miles logged/miles goal)
weight: 145
feeling... clean house

112 of 200 over 365:2011

ggp run. to the beach and back. ran fast as lightning. 10 miles

ipod: two npr stories of the day (friday night lights; a tribe called quest); thundering herd (from thursday; yesterday)
goal status: 589/750 (miles logged/miles goal)
weight: 145
feeling... first day off in two weeks

111 of 200 over 365:2011

berkeley gym

bouldered. ramped up with a v2 to a v3 to a couple v4s. then went after that v4 from last visit. after some guidance from a fellow climber i finished it. then we worked on his v5 until i was spent from trying

weights:
tricep dips. 12 x 4

treadmill. 4 miles

ipod: mf doom mix
goal status: 579/750 (miles logged/miles goal)
weight: 145 (updated. same)
feeling... sleep deprived

110 of 200 over 365:2011

evening run in sf. ran by food trucks near the top of haight. after my run i ate at them. 5.5 miles

ipod: pardon the interruption (from yesterday)
goal status: 575/750 (miles logged/miles goal)
weight: 145
feeling... roomie's last night

109 of 200 over 365:2011

softball on the field. the staff proved why they work in the office and not on the field. i went 2 for 3 with a run scored and an rbi. i also played a suspect second base. my team finished fourth... of four. at least they picked my team name suggestion: godzilla's children. we're all godzilla's children

despite being beat from an extra early rise for work and sun beat on the field, i visited the work gym

weights:
machine bench press. 100+ lbs. 12 x 4
bicep curls. 20 lbs/arm. 30 x 4
side to side ball crunches. 6 lbs. 30 x 10
figure 8 ball crunches. 2 lbs. 30 x 10
ab roll stretch. 12 x 4

treadmill. 4 miles

ipod: pardon the interruption (from yesterday)
goal status: 569/750 (miles logged/miles goal)
weight: 145
feeling... the sun is hot

108 of 200 over 365:2011

berkeley iron works, yo

bouldered. flashed a new v3. then did a long v4 built for tall people. stuck on the second to last move from the finish (isn't that always the case?). at one point i was so close and my right calf tightened up, shaking. i needed about another inch on my arm to reach the hand hold. couldn't get it. i even went back to it later. i did manage to complete another new v4 after multiple tries. my forearms tire so quickly. any hints to keep them fresh?

weights:
incline bench press. 95 lbs. 12 x 4
bicep curls. 20 lbs/arm. 30 x 4

treadmill. 4 miles

ipod: thundering herd (from yesterday)
goal status: 565/750 (miles logged/miles goal)
weight: 145
feeling... haircuts

107 of 200 over 365:2011

at the work gym. hit the weights hard tonight

weights:
butterfly. 30 lbs/arm. 20 x 4
machine bench press. 100+ lbs. 12 x 4
bicep curls. 20 lbs/arm. 30 x 4
arm/chest v's. 15 lbs/arm. 15 x 4
scissor arms. 22.5 lbs/arm. 20 x 4
arm/chest push away machine. 100 lbs. 12 x 4
side crunches with 25 lbs. left/right. total 20 x 8
side to side ball crunches. 6 lbs. 30 x 10
figure 8 ball crunches. 2 lbs. 30 x 10

treadmill. 5 miles

ipod: this american life ("break-up")
goal status: 561/750 (miles logged/miles goal)
weight: 145
feeling... gutty

106 of 200 over 365:2011

after a fun '80s day event i hit up the berkeley gym

bouldering. struggled with two new v4s. attempted and completed the v4 on the third try that i couldn't finish during my last visit. i then flashed a v4. struggled with two more v4s before finally ending my climb

weights:
butterfly. 30 lbs/arm. 20 x 4
bench press. 95 lbs. 12 x 4
arm/chest pull toward (rowing). 100 lbs. 20 x 4
side crunches with 25 lbs. left/right. total 20 x 8
side to side ball crunches. 5 lbs. 30 x 10

treadmill. 5 miles

ipod: fresh air (brain bugs/smartphones)
goal status: 556/750 (miles logged/miles goal)
weight: 145
feeling... totally rad

105 of 200 over 365:2011

DOUBLE DAY! i witnessed doubleheader baseball this afternoon. might as well run twice too

evening run in golden gate park. 3 miles

ipod: pardon the interruption (from yesterday)
goal status: 551/750 (miles logged/miles goal)
weight: 145
feeling... doubled up

104 of 200 over 365:2011

morning run in golden gate park and kezar stadium. 6 miles

ipod: fresh air (friday night lights)
goal status: 548/750 (miles logged/miles goal)
weight: 145
feeling... i want to be in the swimming pool

103 of 200 over 365:2011

bizerklee

climbed. finished a v5. it's my second or third ever. i wrapped p my session one move from a v4

weights:
butterfly. 30 lbs/arm. 20 x 4

treadmill. 3 miles

ipod: pardon the interruption (from yesterday)
goal status: 542/750 (miles logged/miles goal)
weight: 145
feeling... such the place down

102 of 200 over 365:2011

after a day off, back to berkeley

bouldered. did mostly v3s before i tried to tackle that v5 again. got farther, two moves from the finish. if i hadn't already burned out my left forearm i probably could have done it. any tips on how to strengthen forearms so they're not the first thing to tire?

weights:
bench press. 95 lbs. 16 x 4
scissor arms. 70 lbs/arm. 20 x 4

treadmill. 4 miles

ipod: fresh air (obama's father)
goal status: 539/750 (miles logged/miles goal)
weight: 145
feeling... like i saw a ghost

101 of 200 over 365:2011

berkeley

bouldered. busy walls. finished a v4. trouble with the second to last move (a long reach) on a v3. got far enough on a v5 that i can finish it soon

weights:
decline bench press. 95 lbs. 16 x 4
butterfly. 30 lbs/arm. 20 x 4
kettle bell swing. 26 lbs. 30 x 4
side crunches with 25 lbs. left/right. total 20 x 8
side to side ball crunches. 5 lbs. 30 x 6

treadmill. 4 miles

ipod: this american life (pennsylvania natural gas)
goal status: 535/750 (miles logged/miles goal)
weight: 145
feeling... ribbed

100 of 200 over 365:2011

ggp run. my one-hundredth run of the year. 10 miles

ipod: multiple npr story of the day episodes; fresh air (amy ryan)
goal status: 531/750 (miles logged/miles goal) (adjust number up for fractions of runs that have equated a higher total)
weight: 145
feeling... half way there

99 of 200 over 365:2011

gloomy day visit to koret gym

weights:
butterfly. 35 lbs/arm. 20 x 3
dumbbell t lifts. 10 lbs/arm. 20 x 3
side to side ball crunches. 3 lbs. 30 x 5
figure 8 ball crunches. 3 lbs. 30 x 5

swam for 35 minutes. about a lap per minute

treadmill. 4+ miles

ipod: thundering herd (from yesterday)
goal status: 514/750 (miles logged/miles goal)
weight: 145
feeling... rib pull with pain

98 of 200 over 365:2011

climbing gym. did some climbing

struggled most of my climb. after a number of attempts powered through a long v3. after that everything was a struggle with my left forearm blown

weights:
incline bench press. 95 lbs. 12 x 4
bicep curls. 15 lbs/arm. 30 x 4

treadmill. 5 miles

ipod: thundering herd (from yesterday)
goal status: 509/750 (miles logged/miles goal)
weight: 145
feeling... forearm fatigue

97 of 200 over 365:2011

stayed at the office gym

weights:
butterfly. 30 lbs/arm. 20 x 4
scissor arms. 22.5 lbs/arm. 20 x 4
machine bench press. 135 lbs. 12 x 4
side crunches with 25 lbs. left/right. total 20 x 8
side to side ball crunches. 6 lbs. 30 x 10
figure 8 ball crunches. 2 lbs. 30 x 10
single wheel ab stretch. 10 x 3

treadmill. 5.5+ miles

ipod: thundering herd (from yesterday)
goal status: 504/750 (miles logged/miles goal)
weight: 145
feeling... strawberry

96 of 200 over 365:2011

berkeley gym for some climbing. new routes are up! started with a bang. flashed a v1, v2, v3, v4. got stuck on another v4 unable to see a foot hold. once i caught it, i finished. flashed a v3. flashed a v2 with an upside down start. then got stuck on a similar v3 for my finish climb until completing it in parts. forearms burnt, i'll rock it next time

weights:
side to side ball crunches. 5 lbs. 30 x 10
figure 8 ball crunches. 2 lbs. 30 x 6

treadmill. 5.5+ miles

ipod: thundering herd (from yesterday)
goal status: 498/750 (miles logged/miles goal)
weight: 145 (update!)
feeling... like a climber

95 of 200 over 365:2011

late visit to the berkeley gym

weights:
butterfly. 30 lbs/arm. 20 x 4
kettle bell swing. 26 lbs. 30 x 4
tricep dips. 10 x 4
scissor arms. 70 lbs/arm. 20 x 4
side crunches with 25 lbs. left/right. total 20 x 8
side to side ball crunches. 5 lbs. 30 x 10

treadmill. 4+ miles

ipod: this american life (act v)
goal status: 492/750 (miles logged/miles goal)
weight: 146
feeling... late

94 of 200 over 365:2011

with a day off, to koret gym

weights:
incline bench press. 95 lbs. 12 x 4
side to side ball crunches. 2 lbs. 30 x 10
figure 8 ball crunches. 2 lbs. 30 x 4
various ab exercises. 20 x 6

swam. 30 minutes of laps

run in ggp. 6 miles

ipod: stuff you should know (how snipers work)
goal status: 487/750 (miles logged/miles goal)
weight: 146
feeling... usa! usa! usa!

93 of 200 over 365:2011

in napa. it's damn hot. went for a run. almost spontaneously combusted. 3.5 miles

ipod: pardon fresh air (best of 2010 movies/music, just in time for july 2011)
goal status: 481/750 (miles logged/miles goal)
weight: 146
feeling... hot

92 of 200 over 365:2011

after 13 consecutive days of running i took yesterday off. then hit it hard again today. here... we... go!

ggp run to the beach and back. 10 miles

off to koret gym

weights:
scissor arms. 45 lbs/arm 20 x 4
incline bench press. 95 lbs. 10 x 4
side crunches with 25 lbs. left/right. total 20 x 8
side to side ball crunches. 6 lbs. 30 x 10
various ab exercises. 20 x 6

swam. 45 minutes of laps then some running and stretching in the swallow water

ipod: pardon the interruption (from wednesday, thursday, and yesterday); a couple npr story of the day podcats
goal status: 477/750 (miles logged/miles goal)
weight: 146
feeling... bbq time!!!