Ave Training Week 2, Day 5: Weight Workout

Today's gym workout went extremely well. I also should mention, I was listening to the Mike O'Meara Show Podcast. You must listen to this show! If you ever listened to the old Don & Mike Show, or the Mike O'Meara Show that followed after Don Geronimo left, you know how good this show is. Mike O'Meara has the old crew, along with Oscar Santana from the Big O & Dukes Show on WJFK.

OK, now for the workout.

Warmup, 3 sets of 5 circuits
Overhead Barbell Squats
Barbell Squats
Good Mornings
Alternating Lunges
Romanian Deadlifts
Deadlifts

Workout
Barbell Bench Press, 3x25x55lbs
Seated Cable Rows, 3x25x95lbs
Squats, 3x25x75lbs
Dumbbell Military Press, 3x25x(2x10lbs)
Plank, 2 minutes

35 minutes, 241 calories burned

From Twitter 01-07-2010

• 09:04:43: Yesterday during my warmup at the gym I was by myself in the cardio room and was about to let one go, when a woman came in. D'oh!
  
• 09:19:15: I told someone on FB who was complaining about snow that they needed to call Mr. Plow...
  
• 09:19:32: The response was, "We don't have anything like that here, but I wish we did! I wish I could call Mr. Plow."
  
• 09:59:58: Fact: questions that start with, "This is probably a stupid question..." shouldn't be asked.
  
• 10:27:05: Users: When I explain to you why a window that LOOKS like a malware scan finding a bazillion infected file ISN'T a malware scan...
  
• 10:27:24: Don't go telling me about how you know, you didn't click on anything, that's why you called me. Just listen and use the information.
  
• 10:28:56: And also, don't get your tongue pierced and still a year later lisp because you haven't gotten used to it yet. Thanks.
  
• 11:10:56: RT @runnrgrl: @pauloelias do you have a satchel ? - I must truly be a geek, whenever I see the word "satchel" I always think "Ford Prefect"
  
• 11:52:24: Uh-oh, we've been duped! Calorie counts off at restaraunts & frozen meals! http://bit.ly/7BGdUd Once again, fresh-prepared wins the day.
  
• 12:04:04: Downloading the Mike O'Meara Show Podcast from http://www.mikeomearashow.com/ to listen to while I run 6 miles todee! #fb
  
• 14:28:23: MapMyRun.com: Updated 2010/01/07 . 660 (kcal). 6.21 mi.. 01:08:18
  
• 14:37:48: Ran 6 mi (2 easy, 2 tempo, 2 easy), walked .2 miles on RunSaturday - http://m8.to/7Ur
  
• 14:53:58: Hello, big-toe blister. You are not my friend.
  
• 15:00:53: A little while ago I gave an impromptu 5-minute @kttape lecture. Someone saw it on my leg and said, "WTF is that???"
  
• 15:07:49: The App Catalog must be getting slammed, Need for Speed is taking forever to download. Yes, NFS is on @Palm #Pre.
  
• 15:35:41: RT @Pre101: RockBand coming to the Palm Pre! Wow! (via @TreoRock) - this is getting expensive for me
  
• 15:39:46: Hello, EA logo. @palm #pre #needforspeed
  
• 15:49:14: RT @zhephree: ok, #foursquare users: need someone to test a beta of a beta. first 3 to respond get a special build to try out @palm #pre
  
• 16:56:38: Very fast, @zhephree (@ Bradshaw Shell) http://4sq.com/5xcgQc
  
• 17:40:22: http://twitpic.com/x4mod - Not good, not good. @Palm #pre #needforspeed
  
• 17:44:51: Another crash, about a minute into the race. Am I the only person experiencing this? Restarting. @palm #pre #needforspeed
  
• 17:59:05: That makes 3 crashes in a row, one after restart. @palm #pre #needforspeed #fail
  
• 18:43:09: Love the auto-population based on GPS & bringing up the venue on entry! @zephree (@ 76) http://4sq.com/4V1hNv
  
• 18:45:29: Two new @Powerade Zero flavors: Orange & Lemon/Lime! #fb
  
• 19:36:01: I'm at Arco AM/PM (1129 North Beale Rd., Marysville). http://4sq.com/77TtsE
  
• 20:12:00: http://twitpic.com/x5bb9 - Gregory and his girlfriend.
  
• 20:19:57: Redbox emailed me a free movie coupon, what shall I see? (@ Tower Mart) http://4sq.com/7CHyek
  

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Ave Training Week 2, Day 4: Tempo Run

The past two days have been pretty miserable, with thick fog and lots and lots of humidity. The upside is that thanks to the clouds and fogginess is the fact that it's been a steady 45 degrees every day. I can pretty much run at whatever time is convenient, because there's no need to wait for the temperature to get warmer later in the day.

Today was a tempo run, with 2 miles of easy warmup, 2 miles at tempo pace, and 2 miles of easy cooldown. After the 6 miles, I walked the rest of the way back to the office.





Splits
Mile 1: 9:39
Mile 2: 9:56
Mile 3: 10:02 (tempo, slowed due to traffic)
Mile 4: 9:06 (tempo)
Mile 5: 13:23
Mile 6: 11:29

6.2 miles, 660 calories burned

I'm still dealing with the pains in my leg and hip joint, but the symptoms seem a little better when running. I still haven't quite figured out why that is, but it's alright for now.

Tomorrow's a weight workout.

From Twitter 01-06-2010

• 11:33:37: Talking to that user again, this time she can't find Outlook because A) she doesn't know her email program is called Outlook...
  
• 11:33:59: And B) I didn't copy the shortcut to the desktop. She had no idea there was even a Start menu, much less a STRUCTURE to it.
  
• 11:46:51: listening to "Dirk Diggler - You've Got the Touch" ♫ http://beta.blip.fm/~islr6
  
• 11:52:22: test
  
• 11:52:27: test #fb
  
• 11:55:21: It's a great day! I got the Selective Twitter app to work on FB! #fb
  
• 11:55:29: Geez it's only been a year.
  
• 12:13:52: listening to "Queen - Innuendo" ♫ http://beta.blip.fm/~isndt
  
• 12:21:55: AHA! SUPERUSER! #foursquare
  
• 12:29:59: This reblipping is getting out of hand! It doesn't matter, this @gchance guy has good taste: "My Deliverer" ♫ http://beta.blip.fm/~isob3
  
• 12:33:01: No, User, you can't open a PDF and edit it like a Word document. Why not? Hold on, the line's cutting out.
  
• 13:37:04: #foursquare superuser power derives from a mandate from the masses, not from some farcical aquatic ceremony. @foursquare
  
• 13:39:26: Listen... strange women, lying in ponds, distributin' #foursquare #superusers is no basis for a system of government. @foursquare
  
• 13:40:04: Mayor, eh, who does he think he is? I didn't vote for 'im. @foursquare #foursquare
  
• 13:56:26: Resolutioners have arrived! All elliptical, all the time. :D (@ World Gym) http://4sq.com/4osLNq
  
• 16:23:24: "I heard you're having trouble with your printer." "Yes." "What's wrong with it?" "It doesn't work." "Is it giving you an error?" "Yes."
  
• 17:25:48: MapMyFitness.com: Completed Weight Workout. 412 (kcal).
  
• 17:26:30: MapMyFitness.com: Updated Weight Workout. 412 (kcal). 00:50:00
  
• 17:30:11: Jason Freddy is now following me?
  
• 18:20:07: I just became the mayor of Bradshaw Shell on @foursquare! http://4sq.com/5xcgQc
  
• 18:20:09: I'm at Bradshaw Shell (3591 Bradshaw Rd., Sacramento). http://4sq.com/5xcgQc
  
• 20:42:05: RT @zhephree: Sweet! webos @foursquare app will be getting multitouch zoom on friend and venue maps tonight
  
• 20:52:29: Finally watching The Biggest Loser. #fb
  
• 21:32:45: New post on my blog: The Palm Pre works a bit TOO well...: As many of you know from reading this blog, about six m... http://bit.ly/6bB0Ai
  
• 21:40:41: What is that country, Agganastan? <as pronounced by a biggest loser contestant>
  
• 23:15:34: New post on my blog: Ave Training Week 2, Day 3: Weight Workout: I saw them, I saw them! You know: the resolution... http://bit.ly/7Zfohk
  

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