a ninja's future

Well I have officially almost bought my 1st gaming console. This means I woke up at 4:30 am on Sunday (because of the timing glitch, i was supposed to wake up @ 5:30) to meet Ryan at Starbucks so we could go and preorder the wii. As it turns out we only had to wait in line for 50 min. We got there around 6:10am and they handed out coupons @ 7am. We were planning on being there for 5hrs until the store opened. I did notice one thing while I was in line, I think I was the only married guy in line for the gaming console. I think that says more about my wife than me.

I'm supposed to go back on Nov 19th, to pick up my wii. I'm pretty excited, i haven't figured out what games I want to get with it yet, but I love multiplayer games so I will probably get one or 2 of those. I'm also planning on taking a few days off after I get the wii so I can play it.

I finished a 12 mile run in probably around 80min. it was nice to do 12 miles over hilly dirt roads. I was really tired especially when going up hills on the way back. we went out around 37 for the 1st 6 miles but on the way back i died. my calves started to lock up and my oxygen was depleted.

I thought this was pretty cool.
http://www.clearification.com/

2 mile run 15 min of swimming

easy work out on Tuesday - 6 miles

2 mile warm up

9 x 200m hills Today


ave 39sec on the way up and 55 sec on the way down.
I hit my last one in 32.2

2 mile cool down

I finally got in some mileage over the weekend. I did 5.5 on Saturday (windy & about 40F) and 7 on Sunday, but it was painful. My ankle ached after Sunday's run.

I took a few Motrin this morning because my ankle still hurt hopefully one day the pain goes away all together. The pain reliever must have worked because my ankle loosened up a lot for the Monday afternoon workout.
2 sets of 5 times an 800 with 200m float & 5 min recovery between sets.
2:37 - 800m
0:58 - 200m float
2:39
1:05
2:33
1:03
2:37
1:10
2:34
1:09
total time for 5K = 18:28

5min recovery
2:29
0:59
2:38
1:12
2:34
1:03
2:41
0:52
2:28
0:57
total time 36:27 for 10K of workout

well is was the yearly OC 8K race today and I did alright. 28:03 for 8k with only putting in 20miles a week for the past 3 weeks and 0 for the 3 weeks before that. hopefully from today I will be able to start running more mileage.

I did have another good workout on Monday. My bro in law joined the team for a day and he did great. If he only had other runners to push him to do better while he lives in dallas. I think he could eventually run in the 17s for a 5K if he sticks with it.

my monday workout was 2 sets to 8 times 400m
1:03 - 200m float
1:26 - 400m
-0:58
1:23
-0:54
1:19
-1:06
1:18
-0:58
1:16
-0:58
1:16
-1:17
1:16
-0:57
1:15

2nd set
1:22 - 400m
-0:56 - 200m float
1:20
-1:03
1:19
-1:06
1:15
-1:06
1:14
-1:02
1:14
-1:16
1:13
-1:16
1:12
-1:16
1:09

well i raced today. my first race since i sprained my ankle 6 weeks ago. My ankle felt pretty good during the race but I didn't. I went out to fast and definately didn't have enough mileage under me to keep my breath.
I finished at about 17:05.

I thought this site was pretty cool.
http://glumbert.com/media/waterjeep

Today was an easy day even though I was hurting a lot. My ankle, hip, and hamstrings were all hurting. My hamstrings were sore from lunges on monday, i don't know why my hip was sore but probably because of incorrect running posture from a sore ankle. Hopefully it is better tomorrow. I probably will take the day off or bike or some low impact exercising.
I ended up doing 1 mile progressive in just under 6min which is really slow for me, 10 x 100m accelerations, and 1 mile cool down.

3 sets of 8 x 200m w/ 200m float

57.24 - 200m float
36.27 - 200m pace
52.0
36.4
52.31
36.52
51.94
36.15
53.03
36.72
49.72
35.78
46.66
36.06
51.29
35.77

5min rest

34.29
46.42
33.51
45.6
35.01
46.31
35.5
50.72
36.22
46.06
36.82
52.5
37.56

My watch didn't get the rest of them we started to hit an even 36, and float mid 40s on the last set (it was a great workout). My ankle still doesn't have 100% mobility and my legs were starting to stain during the first set. My hamstrings and calves got better after I rubbed in some heat between the 1st & 2nd sets

after the workout, i did weights (bi's, calves, abs, hamstrings)
4 sets x 16reps of 2 different types of each exercise

Today I did some of my fastest mile repeats ever, at least faster than I can remember.
1200m warm up
1 mile 5:27
6m rest
1 mile 5:04
6 min rest
1 mile 5:02
7 min rest
1 mile 4:57
1200 m cool down

5.5 miles total

today we did 1 mile warm up
6 x 800m repeats w/ 200m job between
1 mile cool down
2:42
1:05 - rest
2:43
1:13 - rest
2:47
1:16 - rest
2:49
1:39 - rest
2:40
1:56 - rest
2:23

total 5.5K in 23:19

I was able to run 9.5 miles today. I talked to the trainer on Monday and he said I can go as long as it doesn't start to hurt to much. So I ran with some of the guys on the team planning on only going 7 miles. We stopped long enough at 7 miles for me to catch my breath and dupe me into going the last 3. I went 1.5 then walked .5 then ran the last 1 mile.
1:05
here are some of my 1/2 mile splits
3:42
3:47
3:16
3:16
3:12
3:15
3:19
3:28
3:13
3:08
3:10
3:31
3:47
6:43
3:47