CrossFit: Push Up Hell Day (10/1)

This was not my best effort.  No denying it, so I am not even going to try.  The problem that I have with myself on days like today, is that I should have either decided that today's workout was not for me and done something else or committed to it fully but mailing it in is only going to get me hurt.  I took yesterday off to rest my quads, but my left quad hasn't responded.  It isn't anything that I need to worry about -- it is just really sore.  But, the main problem with today's effort was that I knew before the workout that it was too difficult for me. 

Today's Workout (proposed:

50 Push ups / Suicide / 5 Squats

45 Push ups / Suicide / 10 Squats

40 Push ups / Suicide / 15 Squats

35 Push ups / Suicide / 20 Squats

30 Push ups / Suicide / 25 Squats

25 Push ups / Suicide / 30 Squats

20 Push ups / Suicide / 35 Squats

15 Push ups / Suicide / 40 Squats

10 Push ups / Suicide / 45 Squats

5 Push ups / Suicide / 50 Squats

In 30 mins.  The portion in Red is about what I completed (at some point in the40 rep set I switched to girl push ups).  Also, the instructor gave each of us a mini H2O bottle, which we place on its side, so that we could keep proper form.  We needed to make sure that our chest touched the bottle each time.  On a good day, I can do 50 push ups with crappy form, so I pretty much knew that this was going to be a nightmare for me, and the squats were not going to be kind to my quad.  So, I should have gone and done an ab workout or something if I wasn't going to really commit to this workout.  Instead, I gave what was clearly an uninspired effort.  I won't take this class next week because I have a 5k on Saturday the 9th, but I will be back in two weeks, and I not be mailing it in then.

Rain Delay Workout & Killt Quadz: 9/29

The plan was to go to Sports Conditioning class, but it has been raining here in Raleigh nearly non-stop since Sunday, therefore I wasn't able to make it to the gym this morning because I needed to give Hiro a ride to work.  The drawback to both of us using our bicycles as our primary transportation and sharing one car is that inclement weather will wreak havoc with our routine.  Luckily, Raleigh doesn't often get morning rainstorms -- this is a tropical depression coming in from the Atlantic -- so this happens like once every three or four months.  Also, Bryan's class really worked me over, so I don't think that I would have done well in Teresa's class in the slightest; my forced change of plans may have been a really good thing.  I could feel that my quads were pretty sore when I go up and down at work today, and they seemed to get tighter as the day progressed.  My quads had just begun to feel better from Friday's class yesterday, when Bryan hit them hard again.  I am going to have to really treat them well tonight.  Some muscle cream may be in order. 

I didn't really know what I wanted to do when I got to the gym.  The rain had drove a lot of people in doors, so the Treadmills were nearly all taken.  I got the last one and walked on it for about three minutes before I started to run, but I quickly figured out why it had been open; the belt was really loose, and it just felt like I was sliding every five or six steps.  I had enough after about 45 seconds and went to the track, which was shockingly empty as I started to run.  It did get really busy as I ran but not too bad.Everything was fine at the start of the run but at  2/3 of a mile, the quads started to scream out.  The were so sore that I turned the run into an interval run just to get through it .  I ran one mile, walked 1/4 of a mile, ran one more mile, walked 1/4 of a mile, and ran 1/2 mile.  By the time I finished, the quads just felt dead.  I stretched my legs then used the foam roller on them, which really seemed to help a great deal, then I stretched again.  The best thing is that my heels have really improved it seems.  They are still not 100%, but they feel better than they have in months.  I think that I may have turned the corner on that one, but we shall see.

1 Mile Run and Toning Class: 9/28

Had a good workout today.  I needed to get back to more cross training, which made today's class all the more important.  Hiroko and I went to Bryan's afternoon toning class.  I had planned on going to his Sports Conditioning class Monday morning, but I overslept.  Today, I made sure that I changed before I left work just to insure that I would get to the gym with plenty of time to spare.  I actually got there sort of early allowing me to run before class.  I decided to run a mile on the indoor track and to try and push it -- giving me a better idea of the progress of my heels.  I ran about an 8 minute mile by my monkey math!  (I really need/want a Garmin).  The run went well and the heel felt much better that the last time I tried to run on the indoor track.  I wasn't really winded after this run -- no coughing or anything, which is a big change from the last time I ran this pace.  I encouraged because this track is really tight and I have to slow down in the corners, so I think that in a straight run I would do a little better.

The class was very good.  Actually, it was kind of tough.  Hiroko and I both agreed that it was pretty difficult.  Bryan focused a good deal of attention on the quads, which was exactly were Friday's class hit as well.  I was hurting right off the bat.  I used 10lb. dumbbells and the 18lb. body bar for the class, but the were not a problem.  The problem came from the abs.  Mine are currently feeling like something close to Hubba Bubba Bubble gum, so an abs hell day was pretty rough.  We did tons of different planks and bicycles along with a few other ab exercises.  I know I needed it, but it is going to make tomorrow morning class difficult to face because Hiro and I are both sore already.  Most times, we don't feel this sore until the day after the workout, so I am not really sure what is in store for me tomorrow!

Treadmill Time & KT Tape: Plantar Fasciitis -- 9/27

My heels have been feeling much better since I returned from San Fransisco.  Perhapes walking up and down all of those hills did them some good!  More than likly, they have improved because of the rest from running and my latest tape jobs.  The video above is close to what I have been doing. Except, I add another strip of tape that runs horzontaly along the sides of my foot, just under the ankel and around the achilles tendon, which give some additional support to the Achilles.  I think this modification is improtant because the PA that I went to said both injuries were related.  I have also been using the frozen water bottle technique as well, which also seems to help a lot. 



This morning I still felt really tired, so I waited until after work to go to the gym.  I ran on the Treadmill for the first time in a long time and had a gret run.  Actually, it was my best run on a treadmill.  I have gotten a lot stronger over the summer despite my injuries.
 
Treadmill Time:
5 mins @ 3.6
15 mins @ 6.6
5 mins @ 6.8
5mins @ 6.6
 
At the end of this run, I still felt really good.  I wasn't doubled over panting or anything near it, so I really think that I could have push it more if I wasn't still trying to protect my heels.

The Nothing from The Never Ending Story Run (Sept. 25)

Can't adequately describe this mornings run.  I've heard many people talk about how every so often when you're running, you'll just find yourself in a bad place mentally -- where you have this The Never Ending Story moment where The Nothing is there to suck you in.  I've never experienced it for myself until this morning; I've have bad moments before where I didn't think I could keep going, but this was different.  I knew that I was tired when I got up this morning, the bad flights, the excitement of the Raider game, the wonderful but exhausting walks through the hills of San Fransisco, the insomnia upon my return, and the crushing CrossFit workout from Friday morning had really caught up to me.  I was feeling it yesterday -- just this irrational irritability that I couldn't get past.  By the time the evening came around I found myself just staying awake for no good reason.  I was planning on getting up early and going to Umstead for my Saturday run, but I didn't feel any of my usual excitement.

When I woke up this morning, I felt slug like --just laying there waiting for some kid to come a long with a slat shaker.  But, I still managed to get myself to Umstead.  Looking back, I can see that the only reason I got there was that my heels weren't feeling bad for the first time in a very long time.  My latest tape job seems to be helping a great deal, and this gave me just enough energy to get to the park.  Granted, I was over an hour later than I wanted to arrive, but I was there.  I only focused on my heels during my walk to the bridge where I start my run and didn't notice how tired I was.  It be came shockingly apparent as I started my run that I had nothing in the tank.  Most times the first mile is the worst, but things get better as you progress.  Not the case here.  I knew right away that nothing was going to get any better and by the mile mark I was running because I couldn't figure out how to stop running.  There wasn't going to be any digging deep, grunting through it, or prove something to yourself moments for me -- not on this day!  It was going to be run until you get sick, become incontinent, pass out, or just stop running.  Luckily for me, somewhere around the three mile marker, I just stop running.  Honestly, The Nothing had me!  I couldn't think of any good reason to be running, no inspirational song on my I-pod could push me forward -- I was done!  I could see it reflected in the faces of the people that were going in the opposite direction.  I looked the part of the beaten fighter that has just picked himself up off the mat after the ten count.  It wasn't that I was doubting myself or anything like that, the worst part of this was that I just couldn't find a good reason to be running at all -- not just today, but ever.  I tried to start running again and my legs would feel like they could go, but the quit was just coming from a much deeper place.  It wasn't my legs, nor any other physical part of my body.  The quit was just deep down in my soul, and it didn't matter if I ran a little here or there because I was just done, plain and simple.  I wasn't even depressed about it -- just resigned to it.  Hell, I am still not depressed about it.  I've never gotten to a place like this before from running -- but I kind of knew that it was out there, and I am sort of glad to have experienced it now, instead of during a race, but I really don't want to go through it again anytime soon.  Tomorrow is an off day for sure.  Rest!  Now, I need to see if I can get The Never Ending Story on Netflix instant.

Feel free to leave a comment and let me know if you have ever met up with The Nothing while on a run.  I would love to hear how other people have dealt with it.

CrossFit Workout: Kelly 10/24

The Queen of Grunts!

I've been looking for a new class since Plycore Thursday has become a stair climbing class, which I can not do at this time.  Luckily, I just found out that there are CrossFit workouts going on every Friday morning.  I decided to join them this morning.  Now, I am not sure if this is an actual class or just a members organized activity, but they are using the CrossFit workouts and this morning we were doing the workout titled: Kelly.  I am not sure why the CrossFit workouts are given women's name, but my guess is that it is because each one is a BITCH demanding, difficult, but rewarding if you can hack it. 

Kelly

Run 400 meters

30 Box jump, 24 inch box (I did leg raises b/c of the heel problems)

30 Wall ball shots, 20 pound ball (I alternated between 14 and 16 lbs)

 

5 Rounds

 

this was the most difficult workout that I have done in some time.  By round four, my body was feeling it, but I was able to gut threw it even though the wall shots caused some serious Monica Seles-esque grunting, I am glad that I did this because I have needed to get back to cross training, and these workouts will do that in a big way.  I have always enjoyed my group workout, so I am looking forward to next Friday's class already. 

 

Jet Lag Jaunt, Sept. 23

Hiro & I at Tiburon

Feeling rather out of sorts at the moment.  Hiroko (my wife) and I flew out to the bay area for the weekend for the Raiders home opener and some sight seeing.  Our 5th wedding Anniversary is coming up this weekend and we wanted to take a trip to celebrate.  Neither of us had been to the Bay area before and I am a huge Oakland Raider fan, so we just combined our efforts on this one.  It was an awesome trip!  The Raiders won, which is a rarity these days, but I digress.  We did lots of walking around the city, and climbed tons of hills.  I really loved it, and I could tell that San Fransisco is a much more fit city than Raleigh.  The food was much more healthy and the citizenry were strikingly more active.  This wasn't shocking in the slightest considering the staggering obesity rates here in the south.  I didn't do any workouts while I was there, however, because we just did so much walking and were there for so little time (4 days and 3 nights).  However, I would love to come back and run the Bay to the Breakers next year.  I'm going to cross my fingers that I will be able to take some vacation around that time.



Violator Raider and I

Now that I we have returned, I am still feeling like a mess.  I wouldn't really say that I am Jet Lagged, but my biorhythms are certainly out of sorts.  I could sleep last night and had to leave work after being there only a hour.  I knew that if I stayed I would fall asleep at my desk.  I attempted sleep this afternoon but could only get an hour or two of tossing and turning sleep.  To make matters worse, the temperature in SF was around 70 degrees the entire time we were there, but we have returned to an ungodly 95 to 98 degrees.  I frickin' hate the weather here!  I mean, it is nearly October already!  I waited to go for a run until 6:30pm, but the heat was still brutal.  I was also incredibly out of sorts, and I was just happy to have the run over with.  I did 2.5 miles and stopped off at the gym for a few quick abs and push ups.  I"m just hoping that I will be enough to let me sleep tonight and get my body use to activity again.

KT Tape & a Friday Morning Sunrise Run: 9/17

I'll be doing a bit of traveling over the next few days, which is why I altered my workout plan and will not be running in Umstead tomorrow.  Last night I retaped my feet with KT Tape.  It is more flexible than the tape used by the PA, but it seemed to do the job.  However, the PA also used a medical glue to keep the tape on that I forgot to buy until I had already started my retaping.  The tape is starting to come off at the edges -- I'll need to redo it sooner than I would had I used the glue, but that is OK with me because I want to keep my feet clean.




The exact tape I am using.  Yes, I have giant size 15 Green Feet!


 I don't know that much about KT tape, and I'm really not sure if I should be using it this way, so if anyone who reads this would like to offer up some good advise on what I should be using, please feel free to comment on this Blog! 

I got up a little later than I would normally if I were going to the gym, but since I wasn't taking a class today, I thought that sleeping in until 5am would be a nice little treat.  The 5k run to the State Capitol and back from the Y is mainly flat and even though it is through the city streets usually offers very little traffic at my normal run times.  However I started about 45 mins. later, which meant that I would have to trade seeing the sunrise for more traffic.  Today, it was a good deal because even though their was some cloud cover, I really enjoyed watching the sunrise over the downtown.  The first mile of this morning's run was on of those where your body keeps asking you if you're really sure that this is what you want to be doing, but as I hit mile two and the sun came up everything seemed to come together.  I found a good stride and on the way back came across another runner to pace myself against, which made things all the more pleasant.  I kept finding myself staring up at the sky drifting around in my thoughts as I ran back to the Y.  I wasn't really thinking about anything important or even memorable, but I just felt really relaxed.   Only two things that took me out my mellow running trance: the smells wafting from the IHOP as I ran past -- uhhhh -- bacon grease, and the sight of two drunk college guys, still holding their beers, screaming into a cell phone to their lost taxi driver. 

Mummy Feet: Day 2 Morning Run & Wed. Sports Conditioning Class!

Okay, My feet aren't mummified, but it does take a bit of time to get used to running with them taped up like they are.  The PA that I saw is a triathlete and swears that I could still run, which I am doing . . . cautiously!  I'll be traveling this weekend and early next week, so I plan to take a few days off, which I hope will help the healing process along.  I did a very short 1 mile run on the track at the Y last night just to get warmed up for my stretching and foam roller.  My feet felt really weird running on all of that tape -- it was like I had borrowed Jimmy Hoffa's shoes because they felt like the bottom the bottoms were filled with cement.  I used yesterday as a both a light and adjustment day rather than just rushing head long into a workout. 




This is not exactly how my feet are taped but very close.



I got up this morning at 4:30am.  It was still dark out while I was running, and just so relaxing.  I love running before dawn before the traffic picks up.  The city is just so peaceful, and it is a great time to set aside life more mundane problems.  This mornings run was particularly noteworthy because the sky was really clear, the stars were stunning, and the air was just cool enough -- right around 64 degrees!  I ran the same 2.67 course from Monday, felt sluggish at points and weird from the tape at others, but overall was really calm throughout the run.  I'm not sure what I was even thinking about for the most part, but I know that I was glad that I had gotten up and ran. 

After the run, I attended 30 Mins. of the sports conditioning class, mainly the abs and legs portion of the class.  My legs felt more sturdy than they did last week, but I still avoided anything closely resembling a hop, skip or a jump.  After the  class, I used the foam roller some more and stretched.  I am feeling good about my treatment.  I feel like there has been some improvement, but it is really too soon to tell.

Medical Report & Advice for Myself and Others Part 2: 8/14/10

I went to the MD yesterday, and my feet are mummified in tape.  He basically told me that I have a combination of plantar faciitis and Achilles tendinitis, and taped up my feet to give the tendon in the bottom of my feet some extra support.  He also showed me some exercises and stretches to use which I talk about in another post.  I've been dealing with these problems most of the summer, so I a really looking forward to moving past them, but I wanted to take sometime to share how I am dealing with all of this because injuries can be more mentally taxing than they are physically.  

The mental side of the weight loss / workout battle is much more difficult than the physical.  I've been stuck at my current weight for over two and a half months.  Also, I have been dealing with Achilles injuries for all of the time.  I have had some rough days where I have let my frustrations get to me a little, but for the most part, I have been able to keep my spirits up.  I have talked before on this blog about how I am an annoyingly optimistic person.  And that is true.  I am an optimist for the most part.  I have my bad days and crappy moments, but I just don't see the point in negativity because it doesn't lead anywhere.  I can get upset that my Achilles is messed up, and I can get frustrated that I can't get one stinking ounce below 270 lbs., but it won't change anything or make me feel any better, so I've decided not to go down that road for if I can avoid it. 

Honestly, these things are temporary frustrations, and life is way too short and often brutal to let them get me down.  Frayed Laces  has this great picture and quote on her blog.  It is her running with a quote that says: "There will be a day when you can no longer do this . . . Today is NOT that day!"  I love this idea, and I've thought about it a least once everyday since I saw it.  And, I don't limit the idea to exercise but extend it to life in general.  One day this frail existence that I call my own dear life will come to an end.  Fact.  So, I should do my utmost to enjoy it as much as I can.  Therefore I've decided that I need to Love this fight! Love the work, the struggle, the small rewards, the crap days, the shitty advice I give myself and others, the morning runs, time with my wife, the injuries, laying out my workout clothes, getting up at 5am, and I even need to love my Achilles pain!  If I Love every bit of this stuff, and I will come to love myself because it is all me. I am the one doing it. No one is doing it for me or to me!  No one is standing in my way. This is my life and how I choose to live it, so I need to love it and enjoy it!  Because one day I won't be able to do any of this . . . but today is sure as hell not that day.  It may be hard for some to understand that I love my Achilles injury, but I do.  Granted, I will be glad when it is healed and won't miss it one bit when it is gone, but I love Achilles injury because it is here challenging me, making me mentally stronger, testing my commitment to myself.  I'll be stronger, smarter, and more appreciative once it is healed, so in reality.  It is a blessing.  A gift.  My Achilles injury, frustrating as it may be is here to help me, so I am going to love it.  I know . . . that you think that I am high, but I'm not!  It is just that the alternative line of thought is nothing more that a treadmill to nowhere.