austinjason

today's schedule: Chest & back + abs
( workout babble )

today's schedule: legs & back + abs/core

Yesterday's yoga relieved soreness in some places, an created it in others. (well okay only one, my weak WEAK core.) Overall, I felt great and while i cannot visually see a lot of the changes on the surface yet as this is very early, I can especially feel the changes in my core and abs/thoracic area already. I can feel the sheet of muscle that wraps my torso..well it's buried under some padding (workin on that, too!) but I have done so little to work those muscles, so having had several workouts this week that really utilized them...I can FEEL something happening. It's good :) Okay enough blabber.

Legs/back workout went well. My wussy self cannot do regular pull ups, but that doesn't mean I have to be left out, I just switched to the hardest bands available and used bands for resistance. I used black bands for the band exercises, and 15lb weights for most of the lunges and exercises that took weights. I could have used 25's on the calf raises and will up my weights next time for those. I was pleased with this workout, and felt the buuurn with those black bands.

I actually didnt' enter the ab workout with the feeling of dread today, and I even didn't do it first, I did it after. I had mixed feelings about how it went. I *think* I am making progress at it, but really this is just the first week. This is the 3rd time I've done it. I'm very sore "in the cage". I struggled like living hell but got through it. There are lots of moves in this 15 mins of abs stuff that have to modify because those muscles are so weak. I'm not sure why I'm surprised how very WEAK this are is for me, since I"ve historically always hated these types of workouts and always avoided them or never pushed myself on them. (and hence never got anywhere). I'm *determined* to make this time different. So..meh. I did okay. I attempted it, I did the best I could.. but I kept my schedule.

Tomorrow I have a potential 10k run (which I HOPE happens) and Kenpo, then Sunday it's rest day. awww. yeeeeah.

today's schedule: 1.5 hours Ashtanga

This entire week, I have been met with new challenges. I've isolated and intensely worked muscles in my body that have not seen this sort of attention in years, if ever. I'm very sore, and while most of the workouts have been very challenging, they went very well.

This particular workout would prove to be the absolute most challenging to me, but for various and unexpected reasons.

This is an advanced Yoga routine, but I am beginner level as far as what I know how to do, and while there are only a few poses in this that I had to eliminate or modify, I was shocked that I was able to do the advanced versions of many of the poses, while some that I wouldn't expect to be as hard kicked my butt.

I fell over like an idiot countless times, but I expected that would happen. There is probably nothing on earth more frustrating to do workout-wise with a DVD than an advanced Yoga routine. You're trying to check in with the screen just to see what the poses look like, but also try to check your own form in these new poses. I found that I wasn't able to do a very efficient job of all of these things and I spent a lot of time really frustrated after the warm-up because the pace of the ashtanga is SO fast, and if you don't have the poses and the progression memorized, it's just SO hard to juggle watching the screen, checking your own poses, and keeping up. This resulted in me being too busy watching the screen and I did a few poses w/o my hand directly under my shoulder, and I hurt my left wrist so bad it turned hot & bright red. Add to this that I kept hitting the ceiling fan with my fingers....argh...time to setup a different yoga area.

I stopped and was considering jumping ship after only 50 minutes, but I was freaking determined not to quit this. I had some water and got my head in the right place (that's another thing, you're supposed to be CALM and centered during yoga, and I was stressed as hell trying to figure this crazy mess out) Anyhow...once I got back it was only about 2 minutes until the workout changed and he said "you've done the hardest part..well almost, but the moving poses are done." thank GOD!

I do pretty well with most of the balance poses. Crane KILLS my wrists, plus I"m not quite strong enough for it, and side balance (a.k.a. plank ), I could even do the advanced version of, but GOD it hurts my wrist.....only on the left side and not the right.

Anyhow, I did pretty well for the rest of the workout, and it was less fast-paced to keep up with. My abs/core is SO sore that I couldn't hold poses like boat, etc for long today, but I know those will improve as my strength increases. Gotta keep doing these things!

So, there were elements of this that were extremely hard for me, mentally AND physically. I think after practice, the faster moving parts will be much nicer because I won't be so confused about what to do. I was able to do these poses and progressions pretty well, as long s I knew what to do for each part, but they switch pretty quickly.

This is a *great* workout and I am glad that I went back in and decided to gut it out and deal with the frustration I was feeling and the pain in my left wrist. I'll just have to check my form triple carefully. The workout spiraled slowly down into this lovely cooldown and I felt very deeply relaxed and at ease when it was over.

I love it when I can take a workout that is feeling awful and turn it around. Not always you can do that, but it's a real treat when you can. This workout revealed to me a LOT of areas that need improvement: balance, coordination, flexibility and most assuredly core strength. I have a LOT to gain from this, and the fact that it's so difficult and frustrating in parts right now will keep me challenged in the coming weeks. This was my hardest day yet. Friday & Saturday workouts - then I get a SWEET day of rest. I am ready for that!

Today's Schedule:

Weights- Arms/Shoulders (1 hr) + AbRipper (15 mins)


I opted, once again to to the Ab workout first, because I hate that one the most and I just wanted it over with. I did my first one of these 15 minute torture sessions on Monday. Today I was so sore (and yesterday) that I could not sit up to get up int he morning.

The Ab workout went so-so. I was *extremely* sore and found it to be so so difficult, but I did what I could. I did do less reps this time than last, just out of the soreness, but I felt like I had good form, at least.

Arms & Shoulders went *great!* This is an area that I need huge improvement on, but the workout went well and I felt terriffic afterward. I did opt out of the bonus round this time, my arms and shoulders were toasted, but I met my rep goals.

I was also supposed to squeeze a run in today, but the weather was just AWFUL so we scrubbed it. This is probably a good thing. After Plyo yesterday, I am so sore that I am walking funny and having to get in and out of a chair is almost impossible (lunges...on so many lunges)

I know I'll be sooooore from this, but I super DUPER want nice arms/shoulders, so I'm willing to hurt for it :)

today the schedule called for 1 hour of Plyometrics. This is a *very* intense workout, but I absolutely love it. Aerobically, I was able to match and even exceed the intensity of some of these exercises, but the parts that were hardest for me had to do with weakness in the core and other muscles being used in these exercises, well that and HOW they are being used: in quick, intense bursts.

I did great on this workout, and felt like 1 million bucks afterwards.

I highly recommend Plyometrics training for trail runners. It teaches you to be fast and very light on your feet, and also how to use proper biomechanics. It develops dynamic strength, dexterity, agility & is a VERY good aerobic workout. It goes *quite* well with barefoot training, because you are taught to "think like a cat" and jump high, but land very quiet and lightly with a forefoot strike. WONDERFUL for teaching you how to maneuver trails with grace & ease when you are faced with rocks, limbs, etc.

Learning to use the full shock absorption potential of your body's natural structure will make you a more efficient runner and prevent injuries, and this training does just that, very good stuff!

Other notes:

My workout yetserday apparently DID work, especially the abs/core workout. I am so sore today I feel like someone has beat me with a lead pipe from head to toe, but it's the good kind of sore. It's nice to feel those muscles deep down that I have woken up! :-D

How fortunate that the first of the month also fell on a Monday. This new routine started today, and my goal was just to "start it on Monday" but I like that I am also starting on a fresh, new month. Let us hope this breathes some extra life into my energy & motivation with this new thing.

I have been told not to do very much running on top of this, at least for the first 4 weeks. That is not going to be easy for me, but nothing that is easy for you gets you much of anywhere. Lasting positive change hardly EVER comes in your comfort zone and without growing pains of some kind, and this year I aim to spend a lot less time in my comfort zone. Today did not disappoint in that respect :)

There are WAY too many exercises/reps/details to keep on these workouts here, I have pre-printed workout sheets for that that go with the program, I am only going to list minor details here. (and oo I need to make myself a new icon for weight training! - sorry facebook folks, you can't see those, only if you're on LiveJournal)

Today the schedule called for:

Ab Ripper (a 15 minute nasssty core/abs workout ) + Chest/Back (1 hr)

I was also going to run on top of this, but later found out I should do the run always BEFORE weights, which I didn't do today. This workout was hard enough, and it's probably good I had all of my mojo du jour for it.

I picked the one I did not want to do first, the Ab Ripper. It's what I *need* the most, which of course, makes it the most miserable one to do, since that is my ultimate weak spot. This workout is a goood workout, but it's also a freaking hard workout. I struggled with it, but made it through. It'll be a while before this one is "easy." This was a good slap upside the head in terms of letting me see JUST how weak this area was, but it WILL be getting stronger.

Upper body, in general for me, has always been a place I needed work, esp back/shoulders & arms. The chest workout wasn't so bad for me, but the back workout is harrrrrd. Again, something I need, and hence, not easy. But, I did it.

Most exercises I did full reps on, a few I could not do all of the reps, which I expected. For exercises that used bands, I used the green ones. For ones with freeweights I used the dumbbells dialed into 22.5 lbs each. I am going to be sooooooooooooore, but this was a great workout.

friday - Rest Day.

Saturday - 4 mile hike at Forest Ridge (for BCP Permit)

Sunday - 6 mile run from St. Ed's through forest ridge and back with Kelly. Great morning for our run!

what: night trail run
who: just me
when: 6:30ish
where: BCGB
terrain: verrry technical with some respectable hills thrown in for good measure
distance 6.76 miles
time: 1hr 40mins

This run started at the end of a very long a physically exhausting day for me, but I knew that if I could somehow find the way to get out and do it, I would be energized in both body & mind. I cannot say that I started out absolutely inspired about doing this run, but I at least found the gumption to get out the door.

Warmup went pretty well, it seemed like I was going a little slower than usual at the start, but I also remembered it's usually not pitch dark when I start either, and it had been a while since I'd run this section of trail at night. Also, now that the seasons have changed since I was last doing a lot of night running (and the creek is full) it's amazing how unfamiliar that once-familiar trails can look to you by lamp at night.

The hills went very well, I ran them and didn't walk em. The route I took tonight is very technical and pretty difficult to run, with some good hills. It's a new favorite route, and I find that I can push myself on it and get some really good workouts in on it. However, the previous times I ran it were mostly in the light, save for the very end part when I was getting close back to home. This route has a LOT of turns, so my trip out was also slowed by the fact that I was stopping to leave cairns so I'd recognize my turns, just in case. Anyhow, when I got to the turn around point, I was very dissatisfied that it had taken me almost 1 hour to go 3.5 miles. bah!

I trudged on a little further, but then I realized I had a late client tonight at 9pm, and I had just about 1 hour to get home. I felt good at this point, and like I could remember the trail so I picked up the pace coming in, and I felt better and better.

I was a tribal warrior running into battle. My heart was beating to the battledrums, and my feet were pounding the ground in cadence with the war horses as we headed to the battlegrounds. This, people, is why we run at night on the trail. These. Moments.

I had no idea what pace I had been running, it was everything I could do to stay on the trail, in fact this trail is very easy to "lose" by lamplight at night and I found myself running into the woods a few times and having to backtrack a few feet back to the trail. At any rate, there was no way I could have looked at my Garmin so I just went with the feeling while it was there. When my warrior spirit began to fade, and I came out of my Walter Mitty-esque moment, I realized I was back at the fields, and I could not BELIEVE I was already back there. There was one problem: I was uh...not in the right field, and I knew it. I knew the best thing to do would be to go back where I last turned, so I did, and then I saw that I had turned one trail too early, and it was a quick correct to get back to where I needed to be. I still felt pretty strong, and while I could not maintain warrior pace anymore, I could still go pretty fast.

I was back home with more than enough time to ready myself for my evening appointment, completely energized and in especially good spirits. This workout was HARD though. I gave my all, and my body is freaking really. really. sore from yesterday's and tonight's workout. Aahhhh, the feeling of progress :-D

It took me 57 minutes to make the trip out (looong) but I came back in 43 :) I need more tribal warrior mojo.

what: weds night group run
where: HoL
when: 6pm
who: Roger, Me, Dean, Catherine, Derrick, Gordon

distance: ~ 4 miles?
time: 1hr, 10 mins

We headed out for a night run, and started with Rudy's Loop. then were going to cross over at Sculpture and run down to Indian Cutoff and add on more miles until about 6 miles.

We had one of our folks turn an ankle coming down the back of Rudy's Loop. He was okay, then after we crossed at Sculpture (which was NOT easy in the dark and with high water, and not fast, either)....he had it to turn again. This time it needed to be walked in, so we walked it in for a while, then he was feeling okay and able to jog really easy on it, so we decided to go ahead and call the run and come back in.

It ended up being a nice workout. It was the first hilly workout I had done in a while. I decided to run up HoL at the end, which was nice, but harrrrrrd. I can tell I haven't been working hills lately. Time to step it up :-)

I'm coming in from a nice rest period after FYA and was a little concerned about my recent lack-of-motivation, but it felt like a break was what I needed. This run was a nice re-introductory group running experience and left me feeling recharged, and motivated to run again.

distance: 7.04 miles
time: 1hr 36 mins
trail: technical, some hills
where: BCGB
weather: sunny, low 50's, gorgeous!
who: just me

( details )

what: 6 mile-ish re-introductory run
when: 1pm ish
where: BCGB
who: just me

distance: 5.75 miles
time: 1hr 15 mins


Last weekend, when I tried to run I could tell it was way too soon from my injury, so I didn't manage to even get more than 1/2 mile. After some more healing time, I was even more anxious to get out on the trails and soak up some of this wonderful fall-like weather we've had during the days.

Today, I did my first successful run since FYA. I went into it a little concerned about how much of my fitness level I had retained during my downtime, but warmup went amazingly well and I was pleased to feel pretty strong. Granted, i did not pick a very hilly route this time, but it was technical enough for me to realize that I'd be challenged enough by that after this time off. I took a route out toward HoL and back. The creek is so gorgeous right now. When I work out my camera battery/charger conundrum, I hope to get some pictures down on the greenbelt near my place.

I got to the water crossing, and the water was soooooo cold, but it actually felt nice and refreshing on my feet. It was about mid-calf deep, but I made it across okay and continued toward HoL. My plan was to go to the base of HoL and back, but not up HoL, since I have a hilly 10-miler planned tomorrow.

At HoL turn around point I met a couple of really nice folks that just moved here from Ohio, and they saw the trail-running shirt I was wearing and started talking trails and stuff with me. We chatted for about 10 minutes. It was super nice meeting these folks and I feel sure I'll see them around. I invited them to check out some HCTR runs and I know that one of them will be running in Bandera this next weekend. I could have stayed and chatted a lot longer, but I had stopped long enough to actually start feeling cold and a little more cooled-down workout-wise than I wanted to be, so I said my farewells and headed back toward home.

There were lots of folks out on the trails today. I got to meet tons of very nice dogs, and lots of excited folks playing on their new mountain bikes. It felt very nice to be back out there, and able to run without agonizing pain. Subtracting out my stopped time and 2 water crossings, I made very good time on this run. It wasn't my goal for it to be tempo pace or anything, I just did what felt good.

I have 10 miles of gnarly hills that one of my favorite running pals leads tomorrow. I haven't been doing lots of hills as of late and know that workout is going to challenge me and my very-sore-from-being-freshly-back-to-running legs. Thank goodness it's no-drop, and I have informed them to bring safety blankets while they wait for me to slog up the hills :-D

what: 6.5 mile dexterity workout
when: 4:45pm
where: BCGB
who: just me

time: 1hr 25 min


Before I write about this particular workout, I'd like to backtrack some:

1. Man, oh man, did that dinky 5k street run KILL my knees on Saturday. I mean...ouch. I haven't felt pain in my knees like that once since I trail ran. Oof. Perhaps I need to do a little street running in my training to make my knees a tad more resilient. My knees began to hurt on the trail run I was doing after that. Sunday they hurt so badly that there was no WAY I could run. Hmm.
2. Saturday, on my trail run I tripped and began to fall forward but very acrobatically caught myself with the same foot I had tripped on by kicking it way out in front. Oh. My. God. The pain in my hip was unbelievable. It was suuuuuuch an extreme stretch, but it was totally an accidental thing. (and sadly, nobody was there to see it. I am sure it looked very cool!) Anyhow . . . That is the same hip that I have had repeated, and I mean repeated, issues with in the past several months. This concerned me, and it was so extremely sore and painful that I ended up just going back to the truck and cutting the miles a bit short. It was a bit sore Sunday, too. Well, whatever I did in that accidental, acrobatic stretch has cured everything that was going on in that side of my body. Seriously! Even the hip flexor stuff on that same side. My core & pelvic girdle felt SO amazingly free and strong today on my run. It's the best I have felt running in *months*. Hurray! I healed my injury while trying to avoid another!

And so now we are at today: I did not want to get into coooold water crossings today, so I took a different route than I normally run from home. The one thing I did want to do today was try to run a technical route, and try to run it at a reasonable clip for how technical it was. I did a good job, and this particular route is one of the most technical that I know of on the greenbelt. I ran out my place down to the creek, then over to the back of Shan's, went up that into the fields and then took the trails that lead over to Shark Rock and then wrapped around until I got to Great Oak at the powerline, and turned around and came back. I really have grown to love this stretch of trail, and man. is. it. technical!! I had a good warmup, then by the time I got to the crunchy trails I was ready to rock it, and rock it I did.

There was even more water in the creek, especially down by where I live. The trail has a totally new energy with the creek like this, and I absolutely love it. It's almost like there is a lifeforce or energy in the water that nourishes me. The tranquil sound of moving water in the creek has its own therapeutic value that adds to what I already get from running and being out on the trails. The fall colors and sunsets reflecting into the water are spectacular. I just love being out there right now: it's a treat for the body, mind & spirit.

When I got to the turn around point, I decided I wanted to beat my time back, and I beat it pretty good! (it took me 45 minutes to go to the halfway mark, so I beat my time coming back by a good 5 minutes or so) I did, however, get distracted by this huuuuuge buck that had gone darting across the trail in front of me, and I took a mean fall and bonked my right forearm onto a rock pretty good. It hurt, but the wonderful endorphins of running fast kicked in quickly and I used that moment of pain to help me get right back into my pace and then the pain completely faded away. I love when that happens :D

This was the best workout I remember having in a long time. It was good on many levels, and I feel like I am back in my groove :D

Double Run Day!

what: Hokahey 5k
where: Freescale (south)
when: 7:30am

distance: 3.1 miles
time: 31'44"

Dano's benefit run, a FUN time, a great run and a fun time with friends! :-D I wanted to cover at little more mileage today, so a few of us decided to meet at the Moonshadow trailhead for some trail running afterward.

So, we visited for a bit, saw the awards ceremony and then headed out for the part II of our run!

what: 5 mile trail run
where: Moonshadow (bcgb)
when: 9:45 am
who: Me, Layla, Alicia

Alicia had said she didn't want to go very far, and her foot was also bothering her some, so she and Layla turned to come back a tad before I did. My original intention was to cover 15 miles for this part II of the run, but my knees started to really bark at me shortly after the halfway point of this loop I ran, and then my right foot started to hurt SUPER badly at the tips of my toes. I decided to run back in to the truck, and come back home to take care of my feet & knees. I think the pavement and different shoes this morning (street shoes) sort of freaked my body out just a smidge :)

So, I'm going to reverse my plans, and to more miles tomorrow!

I covered a good 8 miles today ( the 5k, then 5 more miles) so I called that good enough. (although it's SO gorgeous out there, I might be tempted to go out again later! :-)

what: Tuesday Night Run
who: just me
when: 6:30pm
where: Spyglass Trailhead

distance: 4.5 miles
time: 55 mins

This ended up being a most bizarre run, but still a good one. It was my first time running since Cactus and the flu-from-hell I had last week, so I chose and easy-ish flat section that I like to run, and my original intention was a favorite 6 mile route (3 miles out and back).
( and now, for something completely different. )

Well it took a while to get where I was even able or willing to write this race report, but the time has come. This was my Cactus Rose 2009 experience. ( details )

what: Tejas Quality Workout
where: GCGB - HoL access
when: 6pm

workout: 4.5 miles (it was supposed to be 6, but I cut it short)
time: no idea uh...about an hour I think

We ran on new trails today, ones I had never been on, and they were FUN and challenging. These were some new, hidden trails over west of HoL that had tons of switchbacks and good technical areas. They were surprisingly difficult..as in...they felt way harder than they looked in places.

I was to do this 1.5 mile loop 4 times, going easy. I got there right about 6pm, and the group had started, so I did most of this by myself, although I did run into a couple of people on my last lap. I LOVED this course and had so much fun, and I was even doing pretty well. (I could not help but RUN some places, it was just too much fun)

I did 3 laps, and I really wanted to do a 4th except that I had, once again, just worn a tech shirt and no vest/hydration pack and I had uber raw nips from the day before and they were REALLY hurting and raw and awful so I decided 3 loops was enough.

Just call me Tendernips. I will go back to wearing my fuel vest now for every run. I love the pockets on it for my stuff, and I especially love the shirt-locking and, thus, nipple saving action of it! i wish I could get my nipples surgically removed. Too bad "nip guards" look like you just got out of a wet t shirt contest...with a super soaker full of liquid nitrogen as the "wet".