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View albumA New Beginning is to come!
January 21
January 20
- 20m 24s
- 2.00 miles
- 10m 12s /Mi
Followed short running course from Google Earth Pro. No gym at hotel and within a few miles. We also have no vehicle as FBI will be shuttling us around for the Inauguration.
Felt OK on the run. Weather was rather brisk, i.e. 9'F for this run, and just a little chilli. I just did not bring enough cold weather gear for this type of running. But survived.
Today is a 17 hr day and a long one. Got home around 5 am from yesterday, and started working at 10am today again will late tomorow morning. OOGH!!
Short run to keep my brain functioning with this cold and long hours.
January 19
- 52m 43s
- 5.00 miles
- 10m 33s /Mi
Got in a long run today to make sure I had a good workout. Felt OK, but weather was rather brisk this morning. My hands were frozen, but survived. Around 12'F. Thanks God for beanie head covers, and that nice warm jacket the wife got me for Christmas to run in. That kept me semi-warm.
Got a good long run this morning, and felt OK. This cold weather stuff is just killing me. But making it through. Got the run in so that I could feel good, just in case this week goes in hand-basket.
Felt OK, and cold, but survived it.
January 18
Just quick updated. Logging my training on paper. Just wanted to say all is good, but working super long hours everyday till Thursday when I fly home.
Washington DC is very cold, but all things are slowly moving forward and doing OK so far. Inaugurations plans are doing well, and just pray that everything goes smoothly!! Got to go, its 12:20 am for me right now. Got lots to do tomorow.
January 17
January 16
January 15
- 1h 25m
Strength training this morning, and felt really good. See details below since most exercises don't exist here.
Details from the Stength training this morning are listed here.
- Abs ~ a) Combination crunch 3 sets of 25 reps; b) Russian Ball Twist 3 sets of 25 reps; c) Moguls 3 sets of 25 reps; d) Diagonal Wood Chop 3 sets of 25 reps; e) Twisting Punch 3 sets of 25 reps
- Leg Exercises ~ a) Cable Lateral Lift 3 sets of 20 reps w/ 30lbs; b) Cable Hip Extension 3 set of 20 reps w/ 40 lbs; c) Step-up 3 set of 20 reps; d) Lying Hip Flex 3 sets of 20 reps w/ 40 lbs; e) Glute Press 3 sets of 20 reps w/ 40lbs; f) Single Leg Extensions 3 sets of 20 reps w/ 70lbs; g) Squat 3 set of 20 reps w/ 85lbls
- Biceps Exercise ~ a) Dumbbell Curl 3 sets of 20 reps w/ 30lbs; b) Hammer Curl 3 sets of 20 reps w/ 25lbs; c) Runner's Raise 3 set of 20 reps w/ 15 lbs
- Back Exercises ~ a) Incline Superman 3 set of 20 reps; b) Pointer 3 set of 20 reps; c) Back Bridge 3 set of 20 reps; d) Back Extension 3 set of 20 reps
Strength training this morning felt good, and after the leg section, I actually had both legs shaking from the intensity of all the exercises. Very happy about it. I still know that I hae a long way to regain all the strength I used to have. But those are long sets with lots of reps. Great workout.
Hope you are all doing well, keep it up for those racing this weekend and good luck. Cheers.
- Calories: 420 From fat:86.56 (9g, 20.61%), From Carbs:256.49 (60g, 61.07%), Protein:76.95 (18g, 18.32%)
- Health data: Sleep: 5 Stress: 3 Soreness: 4 Fatigue: 4 Hours slept: 7
My friends
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Mapped course with Google EArth Pro, and then just raned it. Felt crappy as the weather is in the single digits, and gets up to 18'F for a warm time. :( Know I know why I left DC and live in Vegas. It may still get cold, but not this cold. Do you know that the Potomac Bay around DC is Frozen right now. That's how cold it is. WOW!
5 before and 10 after. Just not enought time to stretch more, but got some in.
As the wife keeps me accountable, no matter how tired, I must still get some runs in. So got a real short one today. Long night last night. Got home around 0500. Then sleept till 0900 when we had to get going for today. Lots of work to still do.
Got in a short run to wake up, then headed for another long day for post Inaugural events. Then we must tear down everything we brought, and pack everything, making sure that everything is accounted for. Good day again.