Week 4: Day 1

strength training:

• yoga (@ 12pm) = 1 hour

cardio:

• karate = 2 hours
  ~ first (beginners) class = 7pm to 8pm
  ~ second (intermediate) class = 8pm to 9pm

We did some grappling in the second class. You would think that the runner in me knew how to breathe properly for sparring/grappling. Breathing in through the nose and out through the mouth would make you less tired and you can have more energy that can help you last longer for a "fight". I have figured out how to breathe correctly for running and can run 13.1 miles (or two hours at my pace), but I struggle with grappling for any length of time. Three minutes doesn't sound like a long time, but it is very tiring if you don't know how to breathe right.

Week 3: Day 4

strength training (lower body): (@ 7:15am)

• stairmasters = 10 minutes
• forward lunges = 2 sets x 15 reps x 30lbs
• reverse lunges = 2 sets x 15 reps x 30lbs
• wall sits = 2 sets x 1 minute hold
• calf extensions = 2 sets x 15 reps x 120lbs
• hip aDduction = 2 sets x 15 reps x 150lbs
• leg presses = 2 sets x 15 reps x 315lbs
• leg curls = 2 sets x 15 reps x 75lbs
• hip aBduction = 2 sets x 15 reps x 150lbs
• leg extensions = 2 sets x 15 reps x 55lbs

cardio:

• turbo kickboxing (@ 8:30am) = 1 hour

I have a pool in my yard and so, I went swimming for a few minutes this afternoon. Well, not technically swimming, but just splashing around in the pool. I don't know if I want to be outside all day long, but it feels like I can handle the 105 degrees weather better now that I got in the pool. Pool water seems to help cool me off better than a shower.

Week 4: Day 3

cardio:

• jump rope (@ 7:05am) = 16 minutes: 4 sets of 3 minute jumping/1 set of 4 minute jumping + 1 minute rest in between
• stationary bike = 5 minutes
• karate = 2 hours
  ~ first (beginners) class = 7pm to 8pm
  ~ second (intermediate) class = 8pm to 9pm

strength training (upper body): (@ 7:35am)

• chair dips = 2 sets x 15 reps
• alternating frontal raises = 2 sets x 15 reps x 15lbs
• wrist curls = 2 sets x 15 reps x 15lbs
• elevated "regular" push ups = 1 set x 10 reps
• elevated "wide" push ups = 1 set x 10 reps
• bicep curls on bosu ball = 2 sets x 12 reps x 15lbs (each side)
• alternating lat raises = 2 sets x 15 reps x 40lbs
• alternating reverse curls = 2 sets x 15 reps x 45lbs
• seated rows = 2 sets x 15 reps x 117lbs
• lat pulldowns = 2 sets x 15 reps x 85lbs

I lost track of the minutes on one set of jumping rope, even though I was staring at the clock. How did I do that?

I attempted the stationary bike. I lost motivation after five minutes when I had to readjust the seat and handle bar. I adjusted those before sitting on the bike, but it wasn't good enough. It was too hard to figure out what was comfortable for me, so I gave up and went to strength train.

Week 4: Day 2

cardio:

• trail/road run (@ 7:10am) = 3.95 miles, time = 39:58, pace @ 10:07

strength training (lower body): (@ 8:40am)

• hip aDduction = 2 sets x 15 reps x 145lbs
• hip aBduction = 2 sets x 15 reps x 145lbs
• leg press = 2 sets x 15 reps x 310lbs
• calf extensions = 2 sets x 15 reps x 120lbs
• hanging leg raises = 2 sets x 20 reps
• leg curls = 2 sets x 15 reps x 65lbs
• leg extensions = 2 sets x 15 reps x 55lbs
• back extensions = 2 sets x 15 reps x 90lbs

I stopped taking Tylenol PM last week. Mainly because I ran out and I feel lazy to get more. My sleeping is ok, but can be better. At least, I don't feel totally unrested and grumpy from lack of sleep when I wake up in the morning.

I had some extra burst of energy this morning...at least, for the first half of the run. I had no idea where it came from! I think I was trying a bit too hard or something because I felt tired and slow during the second half of the run.

Week 3: Day 7

cardio:

• trail/road run (@ 7am) = 3.65 miles, time = 38:17, pace @ 10:29

I can't wait for summer to be over and the cooler seasons begin. I'm not exactly looking forward to the temperatures that we're getting in the next few days with the 90+ degrees temperatures, however, I'm hoping that it's not humid and above 65° in the mornings when I get out for a run. While 60-something degrees temperature is ok for me and definitely better for running during the summer, I like running when temperatures are between 45° to 55° and that's with shorts and a technical t-shirt. I still get hot and sweaty in those temperatures, so when it's that cold, it feels really good to me and I actually run better when it's that cold! I just have to remind myself to change my clothes as soon as I stop running because I get cold really fast when I stop.

Week 3: Day 6

cardio:

• karate = 2 hours
  ~ first (beginners) class = 12pm to 1pm
  ~ second (intermediate/advanced) class = 1pm to 2pm

I got a bit light-headed during class. I suppose it would have helped if I actually more than a biscuit before class and food - which acts as fuel - would have helped since I just donated blood yesterday. I thought I would be ok since I had over two gallons of water and one liter of water before class, and I didn't do any exercise for 25 hours. Apparently, food is very important for exercise. This was the first time that I got lightheaded because I didn't eat enough food before class. I usually (somtimes) get light-headed because I don't drink enough water on the day before and I've been good about that most of the time.

We did do some grappling in the second class, but I had to stay away from that. That takes up a lot of energy and being that I was feeling light-headed, it wasn't a good idea to try.

Week 3: Day 5

Instead of working out this morning, I donated blood for the Red Cross who was at the Fairplex Sheraton Hotel (which is right at the fairgrounds for the Los Angeles County Fair) this morning. All donors received one free admission to the L.A. County Fair, a coupon for free ice cream from Cold Stone Creamery, and a free pair of tickets to the Laugh Factory. I made an appointment after I heard about this a month ago and I think they will have another one in a few weeks for those who couldn't make it today.

I didn't donate last year because I didn't know about it, but I'm glad about that. People complained that it was messy, chaotic and disorganized last year, and donors had to wait two hours before they could finally donate. I suppose that was the first time that Red Cross organized this kind of thing and didn't expect a lot of people showing up, so they were unprepared.

I didn't work out this morning because I didn't want to feel rushed. I was told by the nurse that I shouldn't be lifting anything or do any vigorous exercise for 24 hours. I'm not exactly sure what lifting heavy objects would do, but I assume that exercise would make donors pass out simply because of the fact that they needed some time to let their bodies "recover" and build new blood cells.

Week 3: Day 4

cardio:

• turbo kickboxing (@ 8:30am) = 1 hour

My quads are sore...who knew! They felt fine last night, so I didn't think I would be sore this morning. The soreness must be from running since I haven't ran in a week and a half. My calf muscles are sore too and I'm not sure from what. They felt fine when I walked into Karate class, but somehow they got sore halfway through. We didn't exactly do anything different than previous class days.

Week 3: Day 3

cardio:

• trail/road run (@ 6:50am) = 3.63 miles, time = 37:53, pace @ 10:26
• karate = 2 hours
  ~ first (beginners) class = 7pm to 8pm
  ~ second (intermediate) class = 8pm to 9pm

10:00am: It felt so nice to run again without feeling totally tired (lack of sleep), bored, unmotivated and/or crappy. I think after a much needed break to sleep better, I'm starting to feel normal again and that's totally helping with the running. After many weeks and months of running before, this morning was the first time I didn't walk or stop multiple times during a run other than at stop lights/signs. I think the last time I was able to run continuously/non-stop was at the last half marathon in Oct. 2009 in Long Beach. Wow, that sounds like a long time ago!

9:23pm: In the second class of Karate, we did punch-outs, grab-arts and katas (all of which are some sort of different techniques). That was all we did which was not usually what we did in an intermediate class...at least, not for a long time, so I felt weird, but it was nice for a change that we didn't always do grappling or something like that. Some people are getting promoted soon and they needed to practice those things, so I think that might be why we were did something totally different.

Week 3: Day 1

strength training:

• yoga (@ 12pm) = 1 hour

cardio:

• karate = 2 hours
  - first (beginners) class = 7pm - 8pm
  - second (intermediate) class = 8pm - 9pm

I'm learning to let go of the fear of falling when doing hand stands for yoga class. I used to sit in the second row during the yoga class, but I moved up to the first row so I could be near the wall and use it for help. Even with the wall, I'm still afraid of hurting myself. I have learned to let go of the fear of falling while doing headstands, so I know that I will get to do hand stands once I figure out how to let go of the fear.

I haven't grappled in class for a long time. Mainly because I had been assisting the kids or we were practicing some techniques.

Week 2: Day 7

My work out/training got derailed from trying to sleep better. It's hard to run when you don't feel rested at all. I was taking Tylenol PM to help me sleep better, but since I liked to work out in the mornings, Tylenol PM made me sleepy in the morning, and I would sleep in for another two hours instead of work out or run. I didn't run this morning....it's 1:30pm and I still feel like sleeping.

I didn't pre-register/pre-pay for the "One Tough Run" 10K race on Sept 11. I suppose I can stop training and work out normally as if I'm not training for a race. I don't want to get injuries or shin splints from trying to make up the miles. I haven't decided if I want to run any half marathons anytime soon, but there are plenty of local 10K races that I'm interested in though.

Week 2: Day 6

cardio:

• karate = 2 hours
  - first (beginners) = 12pm to 1pm
  - second (intermediate/advanced) = 1pm to 2pm

Today was a slow day for both classes. It seemed that most of the students went on vacation. We have a lot of kids in the class, so perhaps the families are trying to get in their vacations before school starts.

There has been some talk about Sifu having to go in for a second surgery on his right knee. He had surgery done on it back in January earlier this year, but the surgeon didn't do a very good job, so Sifu's knee hasn't gotten better at all. In fact, his knee has gotten worse and feels worse than before the surgery. When he goes into surgery and needs to take time off for recovery, the black belts students come together and help him. The classes doesn't stop because he isn't there, so we lead and teach the classes while he is away. Since there are more than one black belt student in all the classes combine, we help each other out and many times, there will be at least two or three of us together in one class.

When he was out and recovering from the first surgery, he was away for three months. We, the black belt students, were very relieved to have him back when he was ready. We didn't disliked teaching/leading the classes, but we were just glad to have him back and taking over the classes again.

Week 2: Day 4

Due to my terrible lack of sleep, I didn't put in my work out for the day. I found another interesting article that everyone should know about. Personally, I drink anywhere between 1.5 to 2 gallons a day during the summer season and warm temperatures and one gallon a day during the winter and other cooler temperatures. I sweat more when it is hot/warm so it's easy for me to drink more water. During the winter and cooler weathers, it's hard for me to "stomach" more water since I can't produce more sweat during exercise or regular activity.

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Water is a Secret Ingredient: Water: The Wild Card of Weight Loss
-- By Zach Van Hart, Staff Writer
http://www.sparkpeople.com/resource/nutrition_articles.asp?id=54


Is water important? Well let's see, other than making up 50%-60% of our bodies, regulating body temperature, helping our breathing, transporting nutrients, carrying away waste and helping our muscles function, water is pretty much useless. Oh, and you need water or, after three days without it, you'll die.

So in other words, water is pretty darn essential. It can even be an extremely important (and often unappreciated) weight loss factor.

Somehow, though, water is one of the most neglected parts of our diet. Some of us possibly go an entire day at times without one glass! Every part of your body is dependent on and comprised of water, and the most important parts need even more. Your brain is made up of 75% water, your blood 82% and your lungs nearly 90%.
Besides being a vital component of your body, water also helps to reduce weight. The more hydrated you are, the quicker your metabolism works. When you are dehydrated – even before you start becoming thirsty – your liver has to help the kidneys function and can't metabolize fat as quickly. Your metabolism slows down, causing some unwanted fat to remain.
If your body is used to not getting water, it actually stores more in ankles, hips and thighs. In other words, it doesn't trust you to keep bringing water, so it keeps what it can get, like a thirsty cactus. Once it realizes the water will keep coming, your body will get rid of the stores and you'll lose weight!
Plus, if you're suffering from cravings or having trouble controlling hunger, drinking water is a quick, healthy way to feel full. Drink a glass when you normally snack, and have one before your meal and right before going out.
Staying hydrated is not restricted to drinking water; milk, juice and other liquids – even some fruits and vegetables – are good sources of water. But avoid caffeinated beverages (coffee, soda), as they actually cause you to lose fluids and become dehydrated.

The recommended daily amount of water is eight cups a day, but don't feel bad if you have neglected your water intake. Even if you constantly drink coffee or soda, you can make some simple changes to increase the water in your diet. Here are just a few ways to get more water every day:

• Find the water bottles with pop tops. They're easier to carry around and use than twist off caps.
• Keep a water bottle in the car.
• Take a water break instead of a smoke break at work.
• Set a rule with your water glass: once it's empty, it gets filled back up right away.
• Drink orange juice or eat fruit in the morning.
• Get two water bottles, one for work and one for home. Fill up one every day when you leave to go home, and fill up the other before you go to bed each night.
• Order water at restaurants instead of soda. Even if you have something else to drink, have water too.
• Weekends are the toughest, so be aware of your water and fluid intake throughout Saturday and Sunday. Keep more than one water bottle in the fridge so you always have a cold one.
• Follow the example of this member: this woman put a water glass on her windowsill with 8 pennies on one side. Each time she filled up her glass and drank it, she moved a penny to the other side, until all the pennies were moved. Great reminder system!

Week 2: Day 3

cardio:

• karate = 2 hours
  - first (beginners) class = 7pm to 8pm
  - second (intermediate) class = 8pm - 9pm

We got more high belt students in the first class and a good handful of students in the second class. Some of the higher belts even learned some new stuff in the second class.

Week 2: Day 2

Since I didn't do my work out for the day, I'd like to share an article instead. I like reading articles that are related to my workouts, so if you are a runner like me, this will apply to you as well.


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Tips for Energy-Efficient Running
By Katherine and Danny Dreyer: ChiRunninghttp://www.active.com/running/Articles/Tips_for_Energy-Efficient_Running.htm



The subject of clean energy is an important one today. There are many good reasons to reduce our over-reliance on carbon based fuels, become more efficient in how we use energy, and use clean fuels that don't create as much waste and environmental damage.


The same is true for the way we take care of our own bodies, which can be viewed as a microcosm of the world around us. ChiRunning and ChiWalking are meant to set up the conditions so that:



1. You are more energy efficient.
2. You are using clean energy sources that don't cause waste.
3. You're not setting yourself up for injury.


In our many discussions about energy efficiency and clean sources of energy, it was difficult to narrow down the topic. We could (and may) write a series of articles about clean energy that could include: how your thinking can be either a toxic fuel or a source of energy and inspiration, clean energy from a clean diet, the relative energies of chi and sunlight, and so many more. The subject is as vast as it is important.


It's worthwhile to stop and ask yourself, "What is my energy source?" Is it coffee, sugar and white flour? Or, is it clean, slow-burning carbohydrates? Is it a desire to win, or a desire to learn? Are you using force or finesse? Are you wasting energy, or making the most of the time and energy you have? When you ask yourself these questions it can help you make wise choices in your life.


As you become more efficient with your running, you can reduce your reliance on inappropriate muscle usage. Three negative things that can happen when you overuse your muscles are wasting fuel, producing excess amounts of lactic acid and running the risk of overuse injuries such as tendonitis, muscles tears and strains. Examples of inappropriate muscle usage include: using your hamstrings to pull yourself forward, using your calves to push yourself off the ground, and absorbing shock with your quads.


Running with tight glutes, tight shoulders, or a tight pelvis can increase the workload to other muscles. Whenever you are using muscles that should not be used, or are overusing them, you are misusing energy and wasting fuel.


Every aspect of ChiRunning and ChiWalking is about creating energy efficiency and preventing injury. The first thing we do is set up the conditions for energy to flow easily through the body by creating good posture. Good posture also allows the body to take advantage of gravity for propulsion, and therefore need less energy. Engaging your core muscles helps keep your posture in line, which then allows many other muscles to relax. Using gravity for propulsion significantly reduces muscle usage throughout your body.


Just as there is coal and there is solar energy, which we might look at as different densities of fuel, (coal being a high density, high waste fuel and solar energy being a low density and low waste fuel) there are high and low density fuels available for use by the human body. Muscles require high density fuels in the form of carbohydrates and fats. By far the cleanest and cheapest source of energy for running the human body is chi.

Master Xu uses his mind to direct his chi to move his body. Now that is clean burning fuel, because chi energy does not burn, it just moves, leaving no waste behind. Movement that is aligned and relaxed actually increases the amount and flow of chi in your body. Moving chi through your body nourishes all the muscles, organs and soft tissue of the body leaving you energized and feeling a sense of ease and flow instead of soreness and recovery.


Moving With Efficiency


If you're relaxed enough, the oncoming force of the road will pull your leg to the rear, which pulls your hip to the rear, rotating your pelvis. This, in turn, twists your spine and basically loads the rubber band of your connective tissue and tendons that runs all the way from your elbow to your opposite ankle. Once your foot comes off the ground, that rubber band wants to recoil to its original shape.


This recoil of your tendons and connective tissue acts as a rubber band, bringing your legs forward into the support stance without your leg muscles contracting. When you can run this way, you'll be burning only a tiny percentage of the fuel you are presently using to swing your arms and legs. When you can tap into the propulsive forces of gravity, the recoil of your tendons, and the flow of your chi, your running will make an octave leap into a much higher level of efficiency. Your body will then require less fuel, less recovery time and be much less susceptible to overuse injuries of any kind. Then you can look forward to gaining energy as you run or walk instead of expending energy. It's not just a concept. Through constant practice it can become your reality.

Week 2: Day 1

cardio:

• karate = 2 hours
  - first (beginners) class = 7pm - 8pm
  - second (intermediate) class = 8pm to 9pm

I was the only black belt (other than Sifu) in the first class. There was one blue belt, and the others were beginning belts (white, yellow and orange). It's nice to be the only black belt student in the class because I can really help out.

We had more students than usual in the second class...maybe about ten. Usually there would be about five of us, so it was nice that there were more students particularly lower belts. When there are more students in the class, it's good for everyone. The black belts can teach/help with the lower belts and the lower belts get to learn some new moves. Sometimes it gets boring when there are just high belts (brown and black belts), and it gets hard to entertain ourselves with learning stuff.

Week 1: Day 7

cardio:

• trail/road run (@ 6:30am) = 4.33 miles, time = 45.37

total weekly mileage = 9.14
total monthly mileage = 12.26
total shoe mileage = 276.55

I need to work on sleeping better at night. I do really well on my runs when I feel rested and get a great night's sleep. I go to bed at a reasonable hour so I can have a nice run/work out for the next morning, but for some unknown reason, I'm having issues sleeping normal and I don't wake up feeling rested at all. I suppose it's time to stop by the store to pick up some sleeping aid.

Anyway, it's nice to finally run distances over three miles. I haven't ran longer distances (over three miles) since the last half marathon (last October) that I did. I think it's easier for me to run longer distances when I have a race to train for. Training and running for a race is an achievable goal. If not trained properly for any distance races, the runner/athlete can have lots of problems and get injured. I've been very lucky that I have never gotten injuries as taking a break and flat out rest seem to help with all my past injuries. Nothing serious like stress fractures or torn ligaments/muscles. Of course, I've gotten shin splints and severe muscle pain/problems, but I've managed to get over them with rest and an occassional physical therapy session.

Week 1: Day 6

cardio:

• karate = 2 hours
  -first (beginners) class = 12pm to 1pm
  -second (intermediate/advanced) class = 1pm to 2pm

I'm getting frustrated with some of the kids/students in the class, and it's not me who is having problems with these kids. One yellow belt kid doesn't listen when you're try to explain how to do something, but he just looks at you like you're speaking in a foreign language. We explain things in the same fashion to every new and/or low ranking belt students. I actually had to yell at him (not exactly in a yelling tone) today, but he didn't care. He has gotten yelled at and gets picked on a lot by Sifu before and he still doesn't listen and doesn't take the advice seriously. I feel like bopping him in the head for not listening. I think he's kinda arrogant because he's always asking about sparring when he should be working on proper technique. He seems to love sparring, but hates trying to work on proper technique and finds that boring. Well, working on proper technique is going to help for sparring. This is why I don't like/want to teach kids. Adults may not be great at doing the techniques even after so many months or years of practice, but they're easier to teach because they actually listen!

On the other hand, there is a white belt kid who does the same stuff as the yellow belt kid. She has been in the class in a shorter time period than him, but she is progressing so much better than him! Students like her makes the teaching/assisting worth it. She said that she liked doing round house kicks...better than the front kicks. She was clearly proving that because she was really good with the round house kicks and could use some help/practice/work on the front kicks. Most white belt students don't do round house kicks very well, but she's one of the exceptions that is really good at it!

Week 1: Day 5

cardio:

• hilly trail run (@ 7:30am) = 1.98 miles, time = 20:13

strength training (upper body + abs/lower back): (@8:30am)

• chair dips = 2 sets x 15 reps
• wrist curls = 2 sets x 15 reps x 15lbs
• bicep curls on bosu ball = 2 sets x 15 reps x 30lbs
• elevated "regular" pushups = 1 set x 10 reps
• elevated "wide" pushups = 1 set x 10 reps
• crunches on bosu ball = 2 sets x 20 reps
• lateral raises = 1 set x 15 reps x 45lbs
• lateral raises = 1 set x 15 reps x 40lbs
• lat pulldowns = 2 sets x 15 reps x 85lbs
• seated rows = 2 sets x 15 reps x 117lbs
• back extensions = 2 sets x 15 reps x 90lbs
• reverse curls = 2 sets x 15 reps x 45lbs
• hanging leg raises = 2 sets x 20 reps
• jack knives = 2 sets x 20 reps
• meet in the middles = 2 sets x 20 reps

Why do we still have June gloom in August? While I do really enjoy running in cool, overcast weather so I'm not drowning in my own sweat, I find it hard to wake up to it because all I want to do is sleep in instead of getting out for a run. But I managed to get out. It's better than not doing it at all and I'm most likely going to find an excuse not to exercise if I put it off until later. Also, at least, we're having great temperatures when the sun does finally come out.

I'll be doing more volunteer work this afternoon with the O.C. Volunteers meetup group where we will be preparing food and serving meals to families at the Orange County Ronald McDonald in Orange, CA. So more exercise while I'm doing something rewarding and helping other people.

Week 1: Day 4

strength training (lower body): (@7am)

• stairmasters = 15 minutes
• forward lunges = 2 sets x 15 reps (each side) x 30lbs
• reverse lunges = 2 sets x 15 reps (each side) x 30lbs
• wall sits = 2 sets x 1 min hold
• calf extensions = 2 sets x 15 reps x 120lbs
• hip aBductions = 2 sets x 15 reps x 145lbs
• hip aDductions = 2 sets x 15 reps x 145lbs
• leg extensions = 2 sets x 15 reps x 55lbs
• leg curls = 2 sets x 15 reps x 65lbs
• leg presses = 2 sets x 15 reps x 310lbs

cardio:

• turbo kickboxing (@ 8:30am) = 1 hour

other:

• volunteer work at Second Harvest Food Bank of Orange County (Irvine) = 2 hours (6pm - 9pm)

I've decided that I need a specific goal before I get bored of running and general exercise. This goal is to train for a local 10K race called "One Tough Run" and run it on Septermber 11. This race benefits the Steve's Hope for Children which is a 501c3 nonprofit organization based in Upland, CA that provides housing and other essential needs to the families of seriously ill or injured children. Proceeds of this event will go to support the operations and programs of Steven's Hope for Children.

I do plan to run a half marathon (and maybe a few more short races) in the future, but let's start with this one first.

On a completely different note, I did some volunteer work at the Second Harvest Food Bank in Irvine, CA with the SoCal Volunteers United meetup group this evening. I got some exercise in while sorting through the donated goods/food and my legs/feet were tired by the end of the two hours. It was well worth it because it was a rewarding feeling to help those in need.

Week 1: Day 3

cardio:

• jump rope = 15 mins (5 sets of 3 min jumping + 1min rest in between)
• elliptical machine = 15 min
• karate training (evening classes) = 2 hours
  - beginners class = 1 hour
  - intermediate class = 1 hour

strength training (upper body):

• chair dips = 2 sets x 15 reps
• wrist curls = 2 sets x 15 reps x 15lbs
• bicep curls on bosu ball = 2 sets x 15 reps x 15lbs (in each hand)
• elevated regular push ups on bosu ball = 1 set x 10 reps
• elevated wide push ups on bosu ball = 1 set x 10 reps
• alternating lateral raises = 2 sets x 15 reps x 40lbs
• alternating reverse curls = 2 sets x 15 reps x 40lbs
• seated rows = 2 sets x 15 reps x 117lbs
• lat pulldowns = 2 sets x 15 reps x 80lbs

My hip adductors are slightly sore from yesterday's work out even though I dropped the weight compared to the last lower body strength training that I did. I'll take it that it was challenging enough for me.

It felt nice to do upper body strength again. I hadn't done this in a long time and I could tell that I had lost my upper body strength from lack of training for a long while. I think I'll have sore arms tomorrow. I won't be surprised if my calf muscles are sore from jumping rope tomorrow.

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edit @ 10pm

In the beginners class of Karate training t his evening, we got one new kids/student. He did ok and still has a lot to learn, but he did better than some of the kids who had been in class many longer than him. Also in the same class, we separated into two groups: one for the bigger kids and adults and one for the smaller kids, and each group practiced front kicks and round house kicks on the punching bags. I took over the group with the smaller kids and held the punching bag for them. Holding it was a lot of work and made me sweat more than the kids who did the kicking!

Week 1: Day 2

cardio:

• road/trail run = 2.85 miles, time = 30:14, pace @ 10:36

strength training (lower body + abs/back):

• forward lunges = 2 sets x 15 reps (each side) x 30lbs
• jack knives = 2 sets x 20 reps
• meet in the middles = 2 sets x 20 reps
• reverse lunges = 2 sets x 15 reps (each side) x 30lbs
• wall sits = 2 sets x 1 min hold
• hip aDductions = 2 sets x 15 reps x 145lbs
• hip aBductions = 2 sets x 15 reps x 145lbs
• calf extensions = 2 sets x 15 reps x 120lbs
• back extensions = 2 sets x 15 reps x 80lbs
• leg extensions = 2 sets x 15 reps x 55lbs
• leg curls = 2 sets x 15 reps x 65lbs
• leg presses = 2 sets x 15 reps x 300lbs
• hanging leg raises = 2 sets x 15 reps

My exercise routine was pretty sporadic before this week. Since I renewed my gym membership, I'm more motivated to keep up with it now. It also helped me feel motivated for my morning run and it felt nice to run again.

Week 1: Day 1

Work Out:

• Yoga (@12pm) = 1 hour
• Martial Arts = 2 hours
  - first (beginners) class = 7pm to 8pm
  - second (intermediate) class = 8pm to 9pm
  

I got brave in yoga class today and sat at the very front. The front wall was a floor-to-ceiling mirror, and I wanted to use it as an aid for a hand stand at some point in the class. We did quite a few hand stands in previous yoga classes, so I expected that we would do hand stands today and I wanted to try it. Unfortunately, I was still afraid that something would happen even though I would have the mirror/wall for assistance. Eventually, I will get there...I just need to learn how to let go of the fear.

In tonight's karate intermediate class, we broke into smaller groups. One group for bigger kids and adults, and the other group for small kids. There were only two small kids. While I wasn't the main instructor, I helped the small kids learn some new things.