Friday, April 24, 2015


I am THIS close to a breakthrough, I can taste it - made a couple other minor bits of progress today - it should all come together in the next week or two, or so I am hoping...

1hr squats!

Wednesday, April 22, 2015


Workout of bliss! My legs were a bit tired from running, and really I just don't have any surplus energy, but it was a great workout regardless - these adjustable box things you can use to work on depth finally came in, and I had a very good session just with the bar rather than trying any weights, widening stance and thinking about various other things. Also some goblet squats (the fact that they work so well tells me the block on squatting with the bar is in large part mental - I'm getting there, though), walking lunges with weights, and some AMAZING conditioning with the Prowler as a finale!

1hr lower body


That was a really nice one. Beautiful weather - mid-60s, sunny, clear. Cleared one piece of work, procrastinating on another and decided I could justify spending the time going out for a run on grounds of mental and physical health.

:50 as 4:1 (boat basin and back, basically)

Tuesday, April 21, 2015


I pressed 115 today - J. says he thinks that's more like 135 as a one-rep max, I am pleased with progress. (We are shooting for 175 a bit further down the road!) I can't even say what a blessing this powerlifting has been - really January to now has had exceptional life strain, and I credit the fact that I am doing relatively well to this specific activity/group! About 1.5hr total, including some lovely conditioning farmer's walk (grip strength remains a limiter, it's frustrating - but I really do have good strength and fitness, I think). Three more weeks of very intense school/work commitments and then things should open up a little.

1.5hr upper body

Monday, April 20, 2015


The "what goes down must come up edition" - my mother lives near the top of a hill (Midvale Avenue), it's a ten-minute jog downhill to the Schuylkill, which must rank as one of America's most beautiful urban runs, but then you have to figure out what to do about getting back up the hill....

It was raining so heavily in the early morning that I didn't think I'd realistically be able to get out at all, but by mid-morning, it was a light drizzle only, and no reason not to. Lawyer picking me up at 12:45 so we can do the business at City Hall, then memorial 3:30-5:30 on the Penn campus, then dinner at my mom's.

(In the end I jogged 15 minutes out and then turned around, which gives you some nice minutes by the river - switched to powerwalking a couple minutes in once I was back at the bottom of Midvale. About :22 jogging, then another :12 or so powerwalk.)


Sunday, April 19, 2015


Ignominious end to the exercise week. Really I am just so tired that I got NUTHIN'! Had a massage Friday evening, not sure it has dramatically helped loosen back but it can't hurt. Spent yesterday in haze of fatigue - basically had lineup of stuff with hard deadline of tomorrow (writing words to say at my father's memorial, making a program, minor edits to something my uncle sent that my brother will read) that I could not seem to get down to, not to mention revisions on a book review. Anyway gave up finally and started again this morning, after an interrupted night of sleep. Got what I needed to done, but by that time I only was able to get out for a very short run indeed. (Which is a pity, because it is the most beautiful weather - yesterday was too hot, but today's true spring! - on the other hand, my feet and calves felt very tight, so whatever, it's OK.)

Hoping, possibly unrealistically, for a run in the morning tomorrow at my mom's house in Philadelphia. Lawyer is picking me up 12:45 to go to the Registry of Wills to put in my application to be estate administrator, then memorial is on the Penn campus 3:30-5:30, then dinner at my mom's. Coming home Tuesday morning - really those review revisions are probably going to have to wait till then....

:22 run

Thursday, April 16, 2015


Still working up to it - technique is a limiter - but I did lift 135 a few times today and it did not feel excessively heavy. Improvement to come in near future!

Wednesday, April 15, 2015


This whole week has felt like I'm teetering on the edge of disaster: in fact the only time I feel at all normal is when I'm actually exercising! I am in true horrible triage mode, just doing the bare minimum to keep my head above water; this has its own benefits, of course, but it doesn't contribute to a feeling of ease and competence. I got home late afternoon and though I should have gotten out the door for my run (didn't have time to do it in the morning), instead I went to bed and slept for two hours and woke up around 7 feeling just awful - absolutely incapable of doing anything whatsoever!

However my Inner David talked me into doing some kind of a run after all (basically it became clear to me that the amount of self-castigation I was having about not doing it was so horrible that I had better just give in and get out for SOMETHING, even if just 20 minutes) - ID, calmly, "Twenty minutes is still a success, you can do it" JMD: NOOOOOOOoooooooooooooooooooooo I can do nothing I am an idiot! ID: "Twenty nice easy minutes!"

And in fact at this time of year it's such lovely weather and light so late in the evening, it was really nice. I felt good enough after five minutes that I thought I might try and do the full projected hour, but I felt upset again for no reason around the fifteen-minute mark so I turned around at 20. Very beneficial, though. Now I will shower and get some dinner.

:40 as 4:1 run-walk

Tuesday, April 14, 2015

Today's bench/yesterday's deadlifts

Did I mysteriously forget to log yesterday's workout? I think so - I was just really tired after a demanding day.

Good upper-body workout this evening: nothing epic, but I went in feeling absolutely exhausted (tight back, slightly verging on weeping from mental and emotional fatigue) and walked out feeling very lively and cheery again. TOYED with idea of going to evening spin, but think I had better be cautious these next couple weeks still; it is too easy to overdo things when I am under stress.

1hr upper body!


Just a short one. I am in TRIAGE mode, have scaled down ALL work expectations to bare essential minimum and am prioritizing exercise so that I can cling to mental health!

Back very tight/sore - must do something about this, it is hampering running enjoyment...

:27 min easy run

Sunday, April 12, 2015


Lauren is in town, what fun - we had an absolutely glorious run on what kind of feels like the first day of actual spring. :50 total, warming up for about 10 minutes and then doing 8 x (:30 hard, 1:30 recovery). Woo-hoo! I feel like I got my mojo back this week - finally put together a decent exercise week, I guess weather helps and also a vision of the end of the semester within conscious awareness....

Saturday, April 11, 2015

Workout of utter bliss!!!!

The endorphins SLIGHTLY wore off on my trip home, but it was gloriously enjoyable. We did a good session of the standard upper-body stuff (I initially overreached a bit, I am still learning the psychological-physiological tricks for how to lift more - bad to try it too soon in the workout!): did main work set of 5 x 5 x 95, but got a good double at 100 at the end. Close-grip lighter-weight work.

Then some squats with light weight and emphasis on technique (still touch-and-go whether I really get deep enough, but I am starting to get the feel of it).

Then we went into the SAND, which always feels like play, and did an amazingly intense circuit: 6 x (3 back-and-forth of the backwards medicine-ball toss, 1 lap running in sand).

about 1.5hr total, it was great! I forgot how much I LOVE the thing of building up endurance and stamina - I feel like it is a particular strength of mine (psychological and physiological) to be able to work pretty hard for a pretty long time. I am doing a mountainous 10K in 3 weeks and it will not behoove me to suddenly start running a ton more, that's a recipe for disaster, but this sort of session is superb.


Weather finally and at long last glorious. Mid-50s and sunny. Perfect running weather. I am PLODDING but it was very good regardless: slow jog down to Chelsea Piers as 4:1 run-walk. 1:09.  Now gearing up for upper body workout...

Thursday, April 9, 2015


I am so close to having everything click that I can TASTE it, but telling myself to be patient! Very good work session.


I usually don't even IMAGINE getting out for a run Thursday morning - I teach at 11, and I need to get in the zone mentally - but I wasn't teaching a proper class today, just soliciting some informal student presentations, and I did get out the door in time for a short/hurried run (was running breathlessly into class a few minutes late, it really wasn't quite enough time!).


c. 30min with 3 x the hill leading up from the Hudson into "my" bit of Riverside Park