Gym Days XII-XIII

Rehab workouts… Sunday, 11/11: Legs Ab Machine: x 2 sets, 40 reps, 140 lbs (:45 recovery between each) Heart racing Air Crunches: x 2 sets, 20 forward, 20 right side, 20 left side, several more frontside Heart racing Ab Machine: x 2 sets…same Air Crunches: x 2 sets…same Resistance Band: x 3, 1 minute each…

Fractured Foot/Gym Days IX-XI

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…

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:…

Diagnosis

So, what should I do now that I have an excuse not to run for a while? I eagerly began my gym training today. I don’t know yet what the best plan is, but I’m hatching plans left and right. One footed biking? Rowing? (But no machine in my gym) I need cardio. Can’t use…

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….