Sunday Recap

I've decided to start posting a weekly recap of my workouts each Sunday. Here's the rundown (with some added commentary):

Monday
Weightlifting workout @ Lakeridge Fitness, Petaluma, CA
Chest, Shoulders, Triceps
10 min warm up on treadmill
3x10 dumbbell bench press (45 lbs, 50 lbs, 55 lbs)
3x10 chest squeeze (machine)
3x10 tricep extensions / flatback on bench using 40 lb db
Military Press burnout using 45 lb. bar(25 reps)
Comments: Usually there's more to this workout, but I was limited to 45 minutes of workout time (the length of my dad's, aka my ride, aka my way into the gym, treadmill routine). I also happened to spend time chatting with an old friend for about 5 minutes. Still, I was happy to get into the gym for a second straight day (I worked back and biceps on Sunday).

Tuesday
Off
Comments: Softball to the nose = black eye, hefty blood loss, mild concussion and lack of motivation to go on the planned 2 mile evening run.

Wednesday
Redwood Empire Summer Track Series, Montgomery High School, Santa Rosa, CA
40 min warm up - 4 laps walk/jog, drills, extended dialogue with several old running buddies
100 meter - Time yet to be determined
4x400 relay - second leg, guestimated split of 55-56
Comments: One, I'm still struggling to find a proper warm up routine. Check that, I have the right routine, I just need to plan accordingly. Just as at the Atascadero meet, my legs felt thoroughly unprepared for a race when the gun went off for the 100 meter. Despite my pedestrian pace in the 4x400 relay, I actually felt strong. I certainly could have run faster. After the race ended I recovered quickly, didn't feel like vomiting and maintained use of all bodily functions. Great success. I was very disappointed in my performance during the 100, however. After getting bumped by a 40-year-old wannabe sprinter in the "Main Event" heat, I went head-to-head with a familiar face in the "Real Event." I knew, despite very little training, that I would blast past everybody at the meet with the exception of Dmitry, a 30-something former collegiate runner at UC Davis. I convinced Dmitry to run with me in the last heat (otherwise I would have run alone) knowing that he would challenge me. Still, I didn't expect him to beat me. Before the race I told my buddy, Mike Wortman (a former junior college teammate) that I expected a strong first 50 meters followed by a gradual decline. I always break quick out of the blocks, and Wednesday was no exception. I built a lead over the first half of the race, then realized I hadn't put enough separation between us. One of the worst feelings as a runner is leading a race that you know you're about to lose. I felt him moving up behind me, but I couldn't do anything about it. As he pulled alongside me with about 20 meters to go, I put together a last ditch effort and drew even for the next few strides. Dmitry put the finishing touches on me with about 5 meters to go, winning by no more than a foot. In my head, I knew it wasn't that close. I knew I couldn't have won.

Thursday
Spd Factory, Petaluma, CA
SPARQ Training
1 hour workout that included a number of explosive, speed oriented drills. I can't remember the entire workout. Included several drills on a ladder, 3 sets of 10 split-legged jump squats, 3 sets of 15 ball slams (16 lb. med ball), 3 sets of 5-yd. slides/10 sec and several other plyometric drills. The "Workout of the Day," a set of exercises done for time, was three cycles of 500m rows on a sliding seat, 15 dumbbell bench presses on a physio ball (also referred to as an ab ball) and 50 sit-ups using an ab mat (an apparatus that slides under the lower back). Completed this sequence in 16 minutes and change.
Comments: Back in the day, I would have nailed that workout and mopped up everyone during the "Workout of the Day." However, this turned out to be yet another sobering reminder of how far away I am from the glory days. I flat out sucked at everything except the 5-yd. slide drill. I nearly tied the top mark of the day of eight cone touches (established by a Div. I-AA football player, Joe Trombetta). I was just a couple feet away each of the three times I tried. The rest of the workout consisted of me trying not to look like an idiot as the high schoolers, prepubescents and soccer mom in attendance kicked my butt at every drill. I was the 10th fastest finisher for the "Workout of the Day." There were 11 of us. And I utilized a furious finish on the rowing machine to pass my 13-year-old counterpart to avoid last place. (I know the other youngish kid cheated during the ab portion of the workout -- no way that butterball outdid me! And the older guy, I don't even know if he finished. So really I was eighth. Sadly, the soccer mom really did beat me. She was on soccer-mom steroids.)

Friday
Off
Comments: Too sore to even contemplate a workout.

Saturday
Off
Comments: Ego still damaged from getting waxed by a soccer mom. (An incredibly fit one at that).

Sunday
1.5 mile easy run
100 push ups in 5:54
150 ab reps
Comments: The legs are still woozy from Thursday. Still, I managed an easy run to work the cardio a bit. I felt much stronger than in previous runs. The push ups were a huge improvement from when I first began this back to fitness effort. Still, I want that time to drop under 3 minutes. My ab routine for the week was pathetic -- 300 total reps? Wow, lazy ass.

Workout Goals for Upcoming Week: 1,500 reps of abs (I've been slacking and need to get back on top of my core conditioning), 10 miles of running, weight room 3-4 days