Friday, 11/09: Legs Air cycling: x 8 (with duration of time) 1:20, 1:30, 1:40, 2:00 1 minute x 4 (faster) Resistance Band: 1 minute x 3 times per hip Hammy weights: x 4 sets (at 27 kilos, except first at 23) 15 reps per set Adductor: x4–15 reps at 60lbs Abductor: x 4 –15 reps…
Category: Runner
11/06 Gym Day VIII
Legs Day: Air Running x 4—2 minutes each, 1 min. recovery x 2–:70 sec. each with air crunches Resistance Band x 3 each hip, 1 minute each rep Donkey Kicks x 3, 15 reps each Hammy curl x 4–first set at 23 kilos, next three at 27 kilos Abductors x 4–60 lbs, 15 reps each…
Gym Work Days VI-VII
Monday, 11/05: Air Running x 2: 2 minutes each time Resistance Band (for hips): 1 minute x 3 each hip Shoulder Press x 4 at 40 lbs Biceps x 4 with about 9 reps each Ab Machine x 4 with 140lbs Hang with crunch x 2 (about 30 crunches each time) Notes: Resistance band hip…
My 5 Worst Running Injuries
5. May-June ’99: Kwai, Botswana Injury & Cause: Some kind of unknown strain in foot occurring one day while racing kids on a dirt road in the middle of the Okavango Delta. Don’t remember how long without running at all, but this thing lingered into the beginning of cross country season and I had to…
Gym Work Day V
Saturday, 11/03: Air Running– x 8 :70 sec do maybe two reps, then :80. Last two at :90, :92. Held myself with only elbows, a bit with hands on grips and core, mostly. Legs moving in air. Heart rate between 120-130 each time. 6 consecutive with maybe minute rest between each. Last two completed after…
Fractured Foot No Matter: 3 Days of Gym Work
Here’s what I’ve done today and each of the past two days in my quest to maintain running fitness while allowing recovery of my left foot. Found new cardio! Friday, 11/02: Hammy leg curls 50 lbs 4 x sets (15 reps per set) Air Bike (“cycling” with legs in air) 4 x for these seconds:…
6th Time’s a Charm, Right?
In the dark of night, they were coming for me. I didn’t know how close they were, but in that sixth attempt, I wanted it badly. I went out in the driver’s seat, as my tenth grade student runner Tony had done in last month’s race. Typically, I don’t lead from the gun. I build….
Heat Exhaustion (I think)
It ain’t comfortable these days, with distended abdomen. Frequent bathroom trips. It’s pretty disgusting. I don’t care if I’m slathered in poop tomorrow, I’m running. Dammit. 3 forced days off the roads. But were those 67 kilometers in 67 hours worth it? Even in around 90-100 heat index, with high humidity? Without a doubt…
So Small
Up the stone path, at first it’s like a large hill. Like the ones we ran in Suzhou. Towering trees overhead. Gray headstones grow from terraced slopes. The three of us hike through this ancient graveyard. Green moss covers some headstones. A crudely made white ceremonial headdress hangs from a post over another grave. One…
It’s A Day in China
Looks like I’ve been run over by a truck, but I’m okay. It’s just my first traditional Chinese massage. After wearing my paper diaper for a second week in a row (but not thong-like or pink this time),I made the mistake of asking the masseuse to go deeper this time. Well, I’ve had tight hamstrings….
I Ran Into the Sea
I ran out into the Andaman Sea. The beach ran out and as I met a series of giant boulders, I curved out into the warm sea. I literally kept running through water. Behind me, lavender clouds. Before me, expansive sky streaked with yellow, orange. A setting sun. Stopping, I threw my arms to the…
Don't Let My Parents Read This 