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.

----

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.