May 2010
29 posts
2 tags
2 Mile Run
After our swim, Dave and I headed over to the McCarren Park track for a little track run. We ran 8 laps, which registered as a 2.06 miles on my Nike+ Sportband, in 14:23. I recalibrated that run to 1.988 miles (which is exactly 3200m), so maybe I’ll get slightly better accuracy in the future.
May 30th
1 tag
Back In the Pool
I have a swim/run race in July and I haven’t been swimming at all. Met Dave at the Metropolitan Pool today to get rid of the rust: 300m warm up 200m kick (100 front, 50 left, 50 right) 600m mixed stroke 300m cool down Total time: 35 minutes. Total distance: 1400m. I’m really feeling the rust. I need to get my ass in that pool 2x/week for the next few weeks if I want to make a...
May 30th
2 tags
Running With a Chance of Pullups
Headed out at lunch today in the hot sun. Ran one mile (uphill) to the park in 7:12, did some chinning in Harmony Playground (15, 10, 5, 10, 15), then ran one mile back home (downhill) in 6:52. Wasn’t feeling my best today.
May 25th
4 tags
Basement Brutality
Short on time and long on sandbag: 50 Double unders 21, 15, 9: Pullups Sandbag squats (80lb) Sandbag presses (80lb) 50 Double unders Finished in 12:48. I used the double unders as bookends just to see how much harder the second set would be than the first. They were much harder.
May 25th
2 tags
Kung Fu practice
Out by the Old Stone House in Washington Park to work on Tiet Sien Kuen. Felt ok, but didn’t have great connection today for some reason. Maybe I should have allowed more time to recover from the sprint workout.
May 23rd
4 tags
Sprint Intervals & Pushups
An early morning workout in Washington Park while my girls were still sleeping: Repeat 6x: Sprint 100m 10 Pushups Repeat 6x: Sprint 50m 10 Pushups Rested as needed between sets. Hard work.
May 23rd
2 tags
2.12 Mile Run
Didn’t really have a course plotted today, just headed up 3rd St, down 8th Ave to 16th St, back to 6th Ave and back home. Ended up doing 2.12 miles in 15:27, with an average pace of 7:17/mi.
May 22nd
2 tags
Kung Fu class
A regular Thursday at the school - warmed up the class, went through some stance drills, and worked on a hand technique. After class I spent some time on Yu Ga Dai Pa and Fu Hok Seung Ying Kuen.
May 21st
Why a Soda Tax Makes Sense for Washington →
“We’re drinking more soda for several reasons. Above all, the inflation-adjusted price has fallen 34 percent since the late 1970s, largely because it can be manufactured more cheaply than in the past. Meanwhile, the average real cost of fruits and vegetables has risen more than 30 percent, according to the Bureau of Labor Statistics.” Again - just stick with water, kids.
May 19th
2 tags
Kung Fu practice
Down in the basement with Ali and Frank working on Ngauh Gwat Sin tonight. Really digging this form since it blends many practical techniques from our other short weapon forms with Hung Ga empty hand techniques. Looks pretty cool too.
May 19th
Harmful Drinks in America →
Reinforces one of my favorite quotes: “I believe that water is the only drink for a wise man.” (via)
May 18th
2 tags
1.5 Mile Run
A nice night for a run. Different loop this time, a bit flatter. Total time: 10:38, which averages at a 7:01/mile pace according to Nike+. Previously: 11:02 on 5/8/10; 11:08 on 4/19/10
May 18th
3 tags
Explosive Strength Training
Gotta maintain some explosiveness/speed strength training in my life so I don’t become one of those slow twitch jagoffs. At the 5th Ave Gym: 1 Arm DB Snatch 5 x 3/side x 65lb Barbell Punch Press 5 x 3 x 25lb Complex Pair - repeat 4x (Rest 60 sec between B & C and D & A) Dumbbell Row x 5/arm x 85lb Plyometric Pullups x 5 Bulgarian Split Squats x 5/leg x 50lb (in each...
May 15th
2 tags
Kung Fu class
After the usual warmup of calisthenics, we did some kicking drills and then got into some techniques. Focused on a basic snake technique from five animals tonight, so I worked on Ng Ying Kuen a bit after class. Also practiced Ng Lung Ba Gwa Cheung a bit after the place cleared out.
May 14th
3 tags
Running On Empty
Yogged up to Prospect Park during my lunch break today and hit some longer intervals through the hidden trails. Run 1.5 miles (10:45) Run 1 mile (6:54) Run .5 mile (3:33) I rested 5 min between intervals. There were some hills and some stairs and some horse turds along the way, so I didn’t have a very steady pace. Much more fun than running around the park on the road though. Found the...
May 13th
2 tags
Kung Fu practice
Worked on Tiet Sien Kuen after murdering my sandbag. Took it nice and easy to focus on cooling down and circulating the chi. Felt alright, but would have liked to have more time to spend on it.
May 12th
4 tags
Sandbag Murder
Grabbed my 80lb pal Larry Storch for a morning basement workout: Sandbag shouldering x 30 sec Sandbag ground and pound x 30 sec Repeat 16x, resting 30 sec between each round. This is an ass kicker. Alternated sides on the shouldering and ended up doing 10 reps for every 30 second interval for the first half, 9 for the second. I should rename this one OJ because it always leaves me with at...
May 12th
1 tag
“There are only two options regarding commitment. You’re either in or out....”
– Pat Riley (via)
May 11th
2 notes
4 tags
Sprint Intervals & Pushups
Had the entire turf field in Washington Park to myself this fine evening: Sprint 100m 10 Pushups Repeat 10x, resting as needed between intervals. I tried to fully recover my wind between sets so I could do an all-out sprint each time. I was chuffed by the end of this one, I’ll tell you what.
May 11th
2 tags
Core Training
While I was doin nothin: 10 kneeling wheel rollouts 1 min plank 30 sec side plank (each side) 20 bird-dogs Repeat 5x
May 10th
1 tag
“You might as well do something while you’re doin nothin!”
– Uncle Rico
May 10th
2 tags
1.5 Mile Run
Had another go at my 1.5 mile loop (up 2nd St, to the park, back down 3rd St to home) on this windy, windy night. Felt like scultch the whole time, but I’ve been feeling like scultch all week and I gotta get these runs in some time. Total time: 11:02, which averages at a 7:12/mile pace according to Nike+. Previously: 11:08 on 4/19/10
May 9th
2 tags
Kung Fu class
Small class today. I ran them through the basic warmup followed by some basic technique work. Stuck around for a bit afterwards to work on Ng Lung Ba Gwa Cheung. It’s been a rough week - sleep training the bobbin, so none of us are sleeping well.
May 9th
Training video →
A friend shot some video of my kung fu training. Sort of embarrassed to post it, but here goes nothing.
May 5th
2 tags
Kung Fu practice
Tiet Sien Kuen - with power. I just kinda cruised on autopilot and picked a few spots to really let it out. Would have liked to spend more time on it but I’m trying out these shorter, more frequent sessions. We’ll see how it goes.
May 5th
3 tags
GPP Circuit
Down in the basement to alleviate the soreness: Burpees x 30 sec (11) Grasshoppers x 30 sec Chinnies x 30 sec Mountain Climbers x 30 sec Repeat 6x, resting 30 sec between rounds. Nice and quick. Nice and painful. Those last three exercises are too damn similar. What was I thinking?
May 5th
1 tag
“Beyond the very extreme of fatigue and distress, we may find amounts of ease and...”
– William James
May 3rd
2 tags
3.75 Mile Run
A warm, humid night for a run through Prospect Park. My legs were feeling sluggish from yesterday’s date with Cindy, but I gotta stick to the plan, right? I’m digging the analysis from my Nike+ Sportband - I finished in 28:32, for an average pace of 7:35/mile. It also tells me that my fastest stretch was the last .75 miles (running downhill on 3rd St from the park) where I was carrying...
May 3rd
3 tags
Crossfit WOD: Cindy*
Finally manned up and did a whole Cindy in the basement: 5 Pullups 10 Pushups 15 Squats AMRAP in 20 minutes. Total score: 20 rounds +6 squats.* I used a strategy I first saw on the Crossfit NYC site and partitioned each set as 5 pushups, 5 pullups, 5 pushups, 15 squats since the pushups are definitely the limiting factor for me. I was shooting for 20 rounds, so I’m happy with my score. ...
May 2nd