Sunday Recap

I recently returned home after a 3-hour jaunt through Tamalpais State Park with a buddy of mine, Mike King. The original game plan was to hike a trail that would take approximately 1 hour, 30 minutes. After accidentally crossing onto the Benstein Trail as opposed to hanging the appropriate right turn to stay on the Rock Spring Trail, we discovered an ominous truth: We were lost. It took us about 5-minutes to find our location on the map. We were about 1 mile away from the correct path and several miles from our original target destination. Rather than backtracking, we pressed further on down the trail, losing ourselves several more times in the process, and nearly didn't make it back to the car before the gates to the park closed. Had it not been for several possibly-stoned hippie types, we likely would have reached our new target destination, Alpine Lake, but wouldn't have made it back to the car before nightfall (leaving us stranded). Thank God for the hippies.

Here's my weekly rundown:

Monday
2 mile run
Comments: About halfway into the run, I realized my shirt was quite stinky. It was fresh out of the wash (allegedly), but the smell told a different story. Proliferating odor aside, I completed the run to my friend's house, a Mr. Robert Wheeler, without much fanfare.

Tuesday
2 mile run -- 1 mile @ 6 min pace / 3 min run, 2 min recovery, 2 min run, 1 min rec, 1 min run
Comments: I love this workout. Usually I do two sets and at a much quicker tempo, but, as is the theme of this blog, I'm out of shape. I was happy to cross the 1-mile mark with over 10 seconds to spare.

Wednesday
500 ab reps
Comments: My legs were a little torn up from three consecutive days of running (loosely defined). My quick-jogs were enough to sit me down today. I did manage to rack up 500 abs toward my weekly goal of 1,500.

Thursday
Warm up: 1.5 miles on treadmill (11:48)
Weight Room - Back/Biceps @ 24Hour Fitness
3x10 trunk lifts
3x10 rows
3x10 lat pull downs
1x20 back Xtensions
3x8 curls (each arm)
5-5-5 (5 half curls at each position and 5 full done continuously)

Afternoon - Track
Warm up: .5 miles on track, stretching, drills
2 miles @ 6 min/mile pace - Intervals, 1:30 lap, 1 min break, 1:30 lap, 1 min break
Comments: I was feeling these workouts at the end of the day. I scored a free seven day trial at 24Hour Fitness so I'm lifting there for the next few days. The track workout was satisfying. I wanted to quit after my third lap. I decided to take a 3-minute break after my fourth lap. Then, after pulling four sub-1:30 laps, I thought I would keep the same intervals until I couldn't hold pace. After a sub-1:30 fifth lap, I manned up and opted to stick to my original workout plan. It's so hard to challenge yourself when you're alone. If you have a workout partner, even if they're far better or worse, that person tends to push you to different limits than if you performed the same workout alone. Some people can train on their own, but I'm not one of those people. Being able to get through the workout without cheating was a huge boost for my confidence.

Friday
Warm up: 20 min stationary bike
Weight room - Chest/Triceps
3x10 dumbbell bench press (50 pounds)
2x10 dumbbell incline bench press (40 pounds)
3x10 chest squeeze (machine)
3x10 chest press (machine)
3x10 tricep Xtensions
Cool down: 5 min elyptical
Comments: I wanted to jump onto the treadmill, but my legs were simply too sore. My lifting was sub-par, so I added a set on the chest press machine. I haven't kept a steady routine while at home.

Saturday
Off
Comments: Family trip to Sacramento.

Sunday
Approximately an 11-13 mile hike through the Tamalpais State Park (originally mapped route would have been 4 miles).
Comments: We're dumb.

Goals From Previous Week
10 miles of running - Achieved (including cardio from the stationary bike, which I totaled to about 2.5 miles worth of running)
1,500 abs - Not even close. I'm sitting on 500 with the rest of the evening to knock out 1,000. Not gonna happen.

Goals for Next Week
53 second 400 @ all-comers meet, Tuesay
12 miles of running
1,500 abs