Pierini's August 2006 Workouts

[gymgirl]

i almost typed in my last post, that our treadmills don't go above 10.0! good luck at your meet on thursday— i'll be rooting for ya here in seattle.

and wow 10k in november! that is awesome. hopefully it is before thanksgiving, then you can eat up during the holiday weekend. ha.

p.s. in no way are you an average joe blow!

Tuesday, August 8, 2006

Tuesday evening dojo workout.

Have a great day!

Pax Domini sit semper vobiscum.

p.s. Thanks again gymgirl. By the way, my 10k is on Thanksgiving Day and it's called "Run to Feed the Hungry". Proceeds support an organization that targets the homeless. So I will run, then I will feed hungry me.

Wednesday, August 9, 2006
A complete day of rest.

Thursday evening is my final all-comers' track meet. I will enter the 100 meters and 200 meters races. I haven't run these distances for time since high school P.E. classes and don't know what I can do. I will stick my neck out and predict the 100 meters in 0:14.1 and the 200 meters in 0:30.9. I hope I don't pull a quad or ham muscle.

I'll report how I did on Friday. Have a great day!

Pax Domini sit semper vobiscum.

Thursday, August 10, 2006
This was my final all-comers' track meet at 6:00 p.m. - temperature was 97F degrees at 6:00 p.m. when the meet started - good for the sprints that I entered.

Warmup
I ran a mile at a slow pace, then did 25 standard pushups on my knuckles, some shoulder rolls, squats, walking lunges and lots of stretching. Then prior to both events, I did some strides and accelerations, following by stretching, trying to get my quads and hams and loose as possible.

The Events
One thing I learned is that everyone who enters the 100 meters and 200 meters does so because they are fast, except me. Everyone had their track spikes, track shorts, and starting blocks. Me, I had my normal baggy shorts, my running shoes and no starting blocks. Heck, I never learned how to use a starting block and I think I would trip coming out of them if I did.

For the 100 meters sprint, I finished last in my heat with a time of 15.26 seconds. I had predicted a time of 14.1 seconds so I missed my mark. Blink an eye at the start and there goes a second, so I must have blinked twice.

For the 200 meter sprint, I finished last in my heat with a time of 30.50 seconds. I had predicted a time of 30.9 seconds so I achieved my mark.

I might add that I was conclusively last in both races and by a lot. I still had a great time and I'm glad I ran these races.

The summer series is over. I entered all track races: 100m, 200m, 400m, 800m, 1,600m and 3,200m. I think I have the most potential in the 400m so this gives me something to shoot for next year. Until then, I'll probably take running lightly for a week, then start training for the Thanksgiving Day 10k that I've entered the last 3 years.

I'm taking today off from work, unsure if I'll get any training in today. I'll probably watch a couple of episodes of the original Superman TV series as I purchased the first year DVD, circa 1951 and classic B&W.

Have a great day!

Pax Domini sit semper vobiscum.

[minime]

hey pierini - congrats on your meet! looks like u made good times - and its great that u are focusing on the positive rather than the negative!

looks like u have a nice rest day planned - enjoy it!

[gymgirl]

hi, pierini—

great job at the meet! you did very well, and nice work on acheiving your goal on the 200m.

enjoy your day off with the dvd; it sounds like a lovely day. hopefully it will cool down a bit for you too. have a great weekend!

[no-frills]

Perini - I happened to be at ORHS the night of the meet and was able to watch a few of the races. Unfortunately I didn't get to see or cheer you on.

Friday, August 11, 2006
Active rest. Took the day off from work. Walked 4 miles in the afternoon. Took a nap.

Saturday, August 12, 2006
Saturday morning karate workout. Walked 7 miles in the afternoon and early evening.

Sunday, August 13, 2006
Active rest. Took a power nap. Walked 2 miles in the late afternoon.

Legs have seen sore in different places from the sprint races of Thursday. I've been a little extra tired these last couple of days. I'm wondering if I have a virus or something like that. I'm hitting the gym on Monday so we will see.

Monday is my Dad's 80th birthday so we'll go out to dinner.

Have a great day!

Pax Domini sit semper vobiscum.

[gymgirl]

sounds like you had a good weekend. hope you are feeling better soon.

Monday, August 14, 2006
Arrived at the gym at 2:10 p.m.

Superset #1 - standard grip pullups x 5, then standard pushups on knuckles x 10, then BW squats x 15, and finally chinnies x 20 for 10 rounds.
Total of 50 pullups, 100 pushups, 150 BW squats and 200 chinnies.

Stretching - on the floor to stretch my hams, quads, glutes, calves, etc.

Superset #2 - a changing DVR exercise of 10 reps at maximum tension, then hanging bent knee double leg raises (toes touch the bar - much tougher than knees to elbow - all sets except the 1st were broken) x 10, and finally walking lunges x 25. Completed 6 rounds as follows:

#1 = full-range pectoral contraction DVR - #2 = military press DVR (5,5) - #3 = crossover pressdown DVR (5,5) - #4 = side lateral raise DVR (4,3,3) - #5 = Atlas bicep flex & press DVR (5,3,2) and #6 = McSweeney wrist twist DVR (6,2,2). Numbers in parentheses are broken set reps for bent knee double leg raises toes to bar. A lot of rest time between rounds. This was definitely the tougher of the two supersets. Total of 60 knee lifts and 150 walking lunges.

Stretching - repeat stretching sequence from above.

Too tired to run. I think I'm taking a week off from running and blast my legs with some high volume BW squats and walking lunges. Maybe I'll get brave and do a BW squat Tabata workout this week.

Overall, a good workout that built a good appetite. I took my Dad to a buffet for his 80th birthday party and we both ate as if we were 16 year old skinny kids. Once in a while is OK.

Have a great day!

Pax Domini sit semper vobiscum.

p.s. thanks for your kind words gymgirl. Did I ever tell you that you are young enough to be my daughter. My children are 31 and 26. Maybe I should call you "gymdaughter".

[JDR3]

Nice job on the buffet!!!!!!!!!!!

[gymgirl]

Originally Posted by pierini

Maybe I'll get brave and do a BW squat Tabata workout this week.

yeah!!! BW tabata squat workout! really, i'm not mean—i just want you to be reminded of the lovley DOMS you suffered last time. i'm sure you have forgotten how painful those are. i think it's time for a reminder.

Originally Posted by pierini

p.s. thanks for your kind words gymgirl. Did I ever tell you that you are young enough to be my daughter. My children are 31 and 26. Maybe I should call you "gymdaughter".

your welcome. gymdaughter, i like that. :

p.s. do your children workout like you do?

Hi gymgirl,

My daughter doesn't. She is not an anaerobic junkie like me. Yoga is more in line with her personality. My son was a good distance runner in high school and is pretty good with higher-volume pushups, pullups, dips and the BW stuff I do. I once talked him into doing a single set of 100 reps of BW squats when he wasn't in tip-top shape, and he just about passed out from light-headedness when he finished, and had a serious case of sore legs for at least a week. But he did complete all 100 reps in a single set.

[minime]

ooh 100 reps nonstop - i think ill try that someday!

good to hear you enjoyed your buffet! can your dad put away as much food as you? 80 is quite an age, i hope he enjoyed his birthday celebrations!

Tuesday, August 15, 2006

6:30 a.m. - A 3 mile walk to and from early morning Mass.

6:15 p.m. - Tuesday evening dojo workout.

Have a great day!

Pax Domini sit semper vobiscum.

p.s. Hi minime, I can eat more than my Dad. He had a good 80th birthday celebration and had a big cheezy grin on his face when the restaurant workers sang the happy birthday song to him.