otso-otso treadmill, swim with fins, and easy run</h1> <article> <h1>otso-otso treadmill, swim with fins, and easy run</h1> <p>Running Penguin — Sat, 15 Mar 2008 06:49:00 GMT</p> <p>Yesterday was another tiring day. Tried otso-otso on treadmill but can only do it for 10 mins. in the middle, the rest of the 40 min run was just syete-syete and sais-sais.</p> <p>After the treadmill I head out for a swim in an olympic size pool. My arms were tiring out so I put on fins in the middle of the workout and it made the swim so much easier. </p> <p>I need to lose the added weight so I head out for another easy run. The swim actually fixed my aching knee! </p> <p>Can only make around 12k. Too tired. My head is spinning and feeling light. </p> <p>There is a comment on my past blog that my load is too heavy so I take that comment and rest for now. Tomorrow is the big day. After the long run (around 20k) , I might head out to watch Pacquiao-Marquez fight in SM!</p> <p> </p> <p> </p> <table class="" cellspacing="0" cellpadding="4"> <tr> <th class=""> <p>Week</p></th> <th class=""> <p>Sun</p></th> <th class=""> <p>Mon</p></th> <th class=""> <p>Tue</p></th> <th class=""> <p>Wed</p></th> <th class=""> <p>Thu</p></th> <th class=""> <p>Fri</p></th> <th class=""> <p>Sat</p></th></tr> <tr> <td class=""> <p>1</p></td> <td class=""> <p style="MARGIN-BOTTOM:0in;"><font face="Times New Roman">Run 10k (fartlek/speedplay)</font></p> <p><br /></p></td> <td class=""> <p style="MARGIN-BOTTOM:0in;"><font face="Times New Roman">Run 10k (fartlek/speedplay)</font></p> <p><br /></p></td> <td class=""> <p style="MARGIN-BOTTOM:0in;"><font face="Times New Roman">Run 10k (fartlek/speedplay)</font></p> <p><br /></p></td> <td class=""> <p style="MARGIN-BOTTOM:0in;"><font face="Times New Roman">Circuit Training full body workout (with legs). 1 hour;</font></p> <p style="MARGIN-BOTTOM:0in;"> </p> <p style="MARGIN-BOTTOM:0in;"><font face="Times New Roman">Run 12k</font></p> <p style="MARGIN-BOTTOM:0in;"><font face="Times New Roman">(long slow distance</font></p> <p><br /></p></td> <td class=""> <p>rest</p></td> <td class=""> <p>Otso-otso (8% grade, 8 kmh) treadmill 40 mins.</p> <p><br /></p> <p>Swim laps (relaxed pace) 1 hour;</p> <p><br /></p> <p>12K LSD, easy jog</p></td> <td class=""> <p>rest</p></td></tr> <tr> <td class=""> <p>2</p></td> <td class=""> <p><br /></p></td> <td class=""> <p><br /></p></td> <td class=""> <p><br /></p></td> <td class=""> <p><br /></p></td> <td class=""> <p><br /></p></td> <td class=""> <p><br /></p></td> <td class=""> <p><br /></p></td></tr> <tr> <td class=""> <p>3</p></td> <td class=""> <p><br /></p></td> <td class=""> <p><br /></p></td> <td class=""> <p><br /></p></td> <td class=""> <p><br /></p></td> <td class=""> <p><br /></p></td> <td class=""> <p><br /></p></td> <td class=""> <p><br /></p></td></tr> <tr> <td class=""> <p>4</p></td> <td class=""> <p><br /></p></td> <td class=""> <p><br /></p></td> <td class=""> <p><br /></p></td> <td class=""> <p><br /></p></td> <td class=""> <p><br /></p></td> <td class=""> <p><br /></p></td> <td class=""> <p><br /></p></td></tr> <tr> <td class=""> <p>5</p></td> <td class=""> <p><br /></p></td> <td class=""> <p><br /></p></td> <td class=""> <p><br /></p></td> <td class=""> <p><br /></p></td> <td class=""> <p><br /></p></td> <td class=""> <p><br /></p></td> <td class=""> <p><br /></p></td></tr> <tr> <td class=""> <p>6</p></td> <td class=""> <p><br /></p></td> <td class=""> <p><br /></p></td> <td class=""> <p><br /></p></td> <td class=""> <p><br /></p></td> <td class=""> <p><br /></p></td> <td class=""> <p><br /></p></td> <td class=""> <p><br /></p></td></tr> <tr> <td class=""> <p>7</p></td> <td class=""> <p><br /></p></td> <td class=""> <p><br /></p></td> <td class=""> <p><br /></p></td> <td class=""> <p><br /></p></td> <td class=""> <p><br /></p></td> <td class=""> <p><br /></p></td> <td class=""> <p><br /></p></td></tr> <tr> <td class=""> <p>8</p></td> <td class=""> <p><br /></p></td> <td class=""> <p><br /></p></td> <td class=""> <p><br /></p></td> <td class=""> <p><br /></p></td> <td class=""> <p><br /></p></td> <td class=""> <p><br /></p></td> <td class=""> <p><br /></p></td></tr> <tr> <td class=""> <p><br /></p></td> <td class=""> <p><br /></p></td> <td class=""> <p><br /></p></td> <td class=""> <p><br /></p></td> <td class=""> <p><br /></p></td> <td class=""> <p><br /></p></td> <td class=""> <p><br /></p></td> <td class=""> <p><br /></p></td></tr></table> </article> <article> <h1>Baseline weight 171 lbs</h1> <p>Running Penguin — Wed, 12 Mar 2008 15:35:00 GMT</p> <p>iiim..s..s.soo tir tired as i write this. C..ca...can't type.. </p> <table class="MsoTableGrid" style="BORDER-RIGHT:medium none;BORDER-TOP:medium none;BORDER-LEFT:medium none;BORDER-BOTTOM:medium none;BORDER-COLLAPSE:collapse;mso-border-alt:solid windowtext .5pt;mso-yfti-tbllook:480;mso-padding-alt:0in 5.4pt 0in 5.4pt;mso-border-insideh:.5pt solid windowtext;mso-border-insidev:.5pt solid windowtext;" cellspacing="0" cellpadding="0" class="MsoTableGrid"> <tr style="mso-yfti-irow:0;"> <td class="" style="BORDER-RIGHT:windowtext 1pt solid;PADDING-RIGHT:5.4pt;BORDER-TOP:windowtext 1pt solid;PADDING-LEFT:5.4pt;PADDING-BOTTOM:0in;BORDER-LEFT:windowtext 1pt solid;WIDTH:88.55pt;PADDING-TOP:0in;BORDER-BOTTOM:windowtext 1pt solid;BACKGROUND-COLOR:transparent;mso-border-alt:solid windowtext .5pt;"> <p class="MsoNormal" style="MARGIN:0in 0in 0pt;"><font face="Times New Roman">Sun</font></p></td> <td class="" style="BORDER-RIGHT:windowtext 1pt solid;PADDING-RIGHT:5.4pt;BORDER-TOP:windowtext 1pt solid;PADDING-LEFT:5.4pt;BORDER-LEFT-COLOR:#f0f0f0;PADDING-BOTTOM:0in;WIDTH:88.55pt;PADDING-TOP:0in;BORDER-BOTTOM:windowtext 1pt solid;BACKGROUND-COLOR:transparent;mso-border-alt:solid windowtext .5pt;mso-border-left-alt:solid windowtext .5pt;"> <p class="MsoNormal" style="MARGIN:0in 0in 0pt;"><font face="Times New Roman">Mon</font></p></td> <td class="" style="BORDER-RIGHT:windowtext 1pt solid;PADDING-RIGHT:5.4pt;BORDER-TOP:windowtext 1pt solid;PADDING-LEFT:5.4pt;BORDER-LEFT-COLOR:#f0f0f0;PADDING-BOTTOM:0in;WIDTH:88.55pt;PADDING-TOP:0in;BORDER-BOTTOM:windowtext 1pt solid;BACKGROUND-COLOR:transparent;mso-border-alt:solid windowtext .5pt;mso-border-left-alt:solid windowtext .5pt;"> <p class="MsoNormal" style="MARGIN:0in 0in 0pt;"><font face="Times New Roman">Tue</font></p></td> <td class="" style="BORDER-RIGHT:windowtext 1pt solid;PADDING-RIGHT:5.4pt;BORDER-TOP:windowtext 1pt solid;PADDING-LEFT:5.4pt;BORDER-LEFT-COLOR:#f0f0f0;PADDING-BOTTOM:0in;WIDTH:88.55pt;PADDING-TOP:0in;BORDER-BOTTOM:windowtext 1pt solid;BACKGROUND-COLOR:transparent;mso-border-alt:solid windowtext .5pt;mso-border-left-alt:solid windowtext .5pt;"> <p class="MsoNormal" style="MARGIN:0in 0in 0pt;"><font face="Times New Roman">Wed </font></p></td> <td class="" style="BORDER-RIGHT:windowtext 1pt solid;PADDING-RIGHT:5.4pt;BORDER-TOP:windowtext 1pt solid;PADDING-LEFT:5.4pt;BORDER-LEFT-COLOR:#f0f0f0;PADDING-BOTTOM:0in;WIDTH:88.6pt;PADDING-TOP:0in;BORDER-BOTTOM:windowtext 1pt solid;BACKGROUND-COLOR:transparent;mso-border-alt:solid windowtext .5pt;mso-border-left-alt:solid windowtext .5pt;"> <p class="MsoNormal" style="MARGIN:0in 0in 0pt;"><font face="Times New Roman">Thu</font></p></td></tr> <tr style="mso-yfti-irow:1;mso-yfti-lastrow:yes;"> <td class="" style="BORDER-RIGHT:windowtext 1pt solid;PADDING-RIGHT:5.4pt;PADDING-LEFT:5.4pt;PADDING-BOTTOM:0in;BORDER-LEFT:windowtext 1pt solid;WIDTH:88.55pt;BORDER-TOP-COLOR:#f0f0f0;PADDING-TOP:0in;BORDER-BOTTOM:windowtext 1pt solid;BACKGROUND-COLOR:transparent;mso-border-alt:solid windowtext .5pt;mso-border-top-alt:solid windowtext .5pt;"> <p class="MsoNormal" style="MARGIN:0in 0in 0pt;"><font face="Times New Roman">Run 10k (fartlek/speedplay)</font></p></td> <td class="" style="BORDER-RIGHT:windowtext 1pt solid;PADDING-RIGHT:5.4pt;PADDING-LEFT:5.4pt;BORDER-LEFT-COLOR:#f0f0f0;PADDING-BOTTOM:0in;WIDTH:88.55pt;BORDER-TOP-COLOR:#f0f0f0;PADDING-TOP:0in;BORDER-BOTTOM:windowtext 1pt solid;BACKGROUND-COLOR:transparent;mso-border-alt:solid windowtext .5pt;mso-border-left-alt:solid windowtext .5pt;mso-border-top-alt:solid windowtext .5pt;"> <p class="MsoNormal" style="MARGIN:0in 0in 0pt;"><font face="Times New Roman">Run 10k (fartlek/speedplay)</font></p></td> <td class="" style="BORDER-RIGHT:windowtext 1pt solid;PADDING-RIGHT:5.4pt;PADDING-LEFT:5.4pt;BORDER-LEFT-COLOR:#f0f0f0;PADDING-BOTTOM:0in;WIDTH:88.55pt;BORDER-TOP-COLOR:#f0f0f0;PADDING-TOP:0in;BORDER-BOTTOM:windowtext 1pt solid;BACKGROUND-COLOR:transparent;mso-border-alt:solid windowtext .5pt;mso-border-left-alt:solid windowtext .5pt;mso-border-top-alt:solid windowtext .5pt;"> <p class="MsoNormal" style="MARGIN:0in 0in 0pt;"><font face="Times New Roman">Run 10k</font></p> <p class="MsoNormal" style="MARGIN:0in 0in 0pt;"><font face="Times New Roman">(fartlek/speedplay)</font></p></td> <td class="" style="BORDER-RIGHT:windowtext 1pt solid;PADDING-RIGHT:5.4pt;PADDING-LEFT:5.4pt;BORDER-LEFT-COLOR:#f0f0f0;PADDING-BOTTOM:0in;WIDTH:88.55pt;BORDER-TOP-COLOR:#f0f0f0;PADDING-TOP:0in;BORDER-BOTTOM:windowtext 1pt solid;BACKGROUND-COLOR:transparent;mso-border-alt:solid windowtext .5pt;mso-border-left-alt:solid windowtext .5pt;mso-border-top-alt:solid windowtext .5pt;"> <p class="MsoNormal" style="MARGIN:0in 0in 0pt;"><font face="Times New Roman">Circuit Training full body workout (with legs). 1 hour;</font></p> <p class="MsoNormal" style="MARGIN:0in 0in 0pt;"><font face="Times New Roman"></font> </p> <p class="MsoNormal" style="MARGIN:0in 0in 0pt;"><font face="Times New Roman">Run 12k</font></p> <p class="MsoNormal" style="MARGIN:0in 0in 0pt;"><font face="Times New Roman">(long slow distance)</font></p></td> <td class="" style="BORDER-RIGHT:windowtext 1pt solid;PADDING-RIGHT:5.4pt;PADDING-LEFT:5.4pt;BORDER-LEFT-COLOR:#f0f0f0;PADDING-BOTTOM:0in;WIDTH:88.6pt;BORDER-TOP-COLOR:#f0f0f0;PADDING-TOP:0in;BORDER-BOTTOM:windowtext 1pt solid;BACKGROUND-COLOR:transparent;mso-border-alt:solid windowtext .5pt;mso-border-left-alt:solid windowtext .5pt;mso-border-top-alt:solid windowtext .5pt;"><font face="Times New Roman"> </font></td></tr></table> <p>Current weight is 171 lbs, after circuit training at the gym. Should be 170 lbs, im wearing my shorts. But the scales has spoken. I'm a fat penguin. I'm 20 lbs overweight. My ideal (and running weight) should be around 150 lbs.</p> <p>So I hit the road afterwards. Mall of Asia to Luneta, tried to go back to Mall of Asia but my feet is killing me. Can only get approximately 12k.</p> <p> So tired yet can't sleep. Need to backoff. Slight pain on my left knee. Maybe just swim tomorrow.</p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> </article> <article> <h1>10k x 3 - Intramuros to Mall of Asia route</h1> <p>Running Penguin — Wed, 12 Mar 2008 03:10:00 GMT</p> <p> Intramuros - Mall of Asia (appx 11-12k)</p> <p>UN Luneta - Mall of Asia (appx 10-11k) </p> <table class="MsoTableGrid" style="BORDER-RIGHT:medium none;BORDER-TOP:medium none;BORDER-LEFT:medium none;BORDER-BOTTOM:medium none;BORDER-COLLAPSE:collapse;mso-border-alt:solid windowtext .5pt;mso-yfti-tbllook:480;mso-padding-alt:0in 5.4pt 0in 5.4pt;mso-border-insideh:.5pt solid windowtext;mso-border-insidev:.5pt solid windowtext;" cellspacing="0" cellpadding="0" class="MsoTableGrid"> <tr style="mso-yfti-irow:0;"> <td class="" style="BORDER-RIGHT:windowtext 1pt solid;PADDING-RIGHT:5.4pt;BORDER-TOP:windowtext 1pt solid;PADDING-LEFT:5.4pt;PADDING-BOTTOM:0in;BORDER-LEFT:windowtext 1pt solid;WIDTH:88.55pt;PADDING-TOP:0in;BORDER-BOTTOM:windowtext 1pt solid;BACKGROUND-COLOR:transparent;mso-border-alt:solid windowtext .5pt;"> <p class="MsoNormal" style="MARGIN:0in 0in 0pt;"><font face="Times New Roman">Sun</font></p></td> <td class="" style="BORDER-RIGHT:windowtext 1pt solid;PADDING-RIGHT:5.4pt;BORDER-TOP:windowtext 1pt solid;PADDING-LEFT:5.4pt;PADDING-BOTTOM:0in;BORDER-LEFT:#f0f0f0;WIDTH:88.55pt;PADDING-TOP:0in;BORDER-BOTTOM:windowtext 1pt solid;BACKGROUND-COLOR:transparent;mso-border-alt:solid windowtext .5pt;mso-border-left-alt:solid windowtext .5pt;"> <p class="MsoNormal" style="MARGIN:0in 0in 0pt;"><font face="Times New Roman">Mon</font></p></td> <td class="" style="BORDER-RIGHT:windowtext 1pt solid;PADDING-RIGHT:5.4pt;BORDER-TOP:windowtext 1pt solid;PADDING-LEFT:5.4pt;PADDING-BOTTOM:0in;BORDER-LEFT:#f0f0f0;WIDTH:88.55pt;PADDING-TOP:0in;BORDER-BOTTOM:windowtext 1pt solid;BACKGROUND-COLOR:transparent;mso-border-alt:solid windowtext .5pt;mso-border-left-alt:solid windowtext .5pt;"> <p class="MsoNormal" style="MARGIN:0in 0in 0pt;"><font face="Times New Roman">Tue</font></p></td> <td class="" style="BORDER-RIGHT:windowtext 1pt solid;PADDING-RIGHT:5.4pt;BORDER-TOP:windowtext 1pt solid;PADDING-LEFT:5.4pt;PADDING-BOTTOM:0in;BORDER-LEFT:#f0f0f0;WIDTH:88.55pt;PADDING-TOP:0in;BORDER-BOTTOM:windowtext 1pt solid;BACKGROUND-COLOR:transparent;mso-border-alt:solid windowtext .5pt;mso-border-left-alt:solid windowtext .5pt;"> <p class="MsoNormal" style="MARGIN:0in 0in 0pt;"><font face="Times New Roman">Wed </font></p></td> <td class="" style="BORDER-RIGHT:windowtext 1pt solid;PADDING-RIGHT:5.4pt;BORDER-TOP:windowtext 1pt solid;PADDING-LEFT:5.4pt;PADDING-BOTTOM:0in;BORDER-LEFT:#f0f0f0;WIDTH:88.6pt;PADDING-TOP:0in;BORDER-BOTTOM:windowtext 1pt solid;BACKGROUND-COLOR:transparent;mso-border-alt:solid windowtext .5pt;mso-border-left-alt:solid windowtext .5pt;"> <p class="MsoNormal" style="MARGIN:0in 0in 0pt;"><font face="Times New Roman">Thu</font></p></td></tr> <tr style="mso-yfti-irow:1;mso-yfti-lastrow:yes;"> <td class="" style="BORDER-RIGHT:windowtext 1pt solid;PADDING-RIGHT:5.4pt;BORDER-TOP:#f0f0f0;PADDING-LEFT:5.4pt;PADDING-BOTTOM:0in;BORDER-LEFT:windowtext 1pt solid;WIDTH:88.55pt;PADDING-TOP:0in;BORDER-BOTTOM:windowtext 1pt solid;BACKGROUND-COLOR:transparent;mso-border-alt:solid windowtext .5pt;mso-border-top-alt:solid windowtext .5pt;"> <p class="MsoNormal" style="MARGIN:0in 0in 0pt;"><font face="Times New Roman">Run 10k (fartlek/speedplay)</font></p></td> <td class="" style="BORDER-RIGHT:windowtext 1pt solid;PADDING-RIGHT:5.4pt;BORDER-TOP:#f0f0f0;PADDING-LEFT:5.4pt;PADDING-BOTTOM:0in;BORDER-LEFT:#f0f0f0;WIDTH:88.55pt;PADDING-TOP:0in;BORDER-BOTTOM:windowtext 1pt solid;BACKGROUND-COLOR:transparent;mso-border-alt:solid windowtext .5pt;mso-border-left-alt:solid windowtext .5pt;mso-border-top-alt:solid windowtext .5pt;"> <p class="MsoNormal" style="MARGIN:0in 0in 0pt;"><font face="Times New Roman">Run 10k (fartlek/speedplay)</font></p></td> <td class="" style="BORDER-RIGHT:windowtext 1pt solid;PADDING-RIGHT:5.4pt;BORDER-TOP:#f0f0f0;PADDING-LEFT:5.4pt;PADDING-BOTTOM:0in;BORDER-LEFT:#f0f0f0;WIDTH:88.55pt;PADDING-TOP:0in;BORDER-BOTTOM:windowtext 1pt solid;BACKGROUND-COLOR:transparent;mso-border-alt:solid windowtext .5pt;mso-border-left-alt:solid windowtext .5pt;mso-border-top-alt:solid windowtext .5pt;"> <p class="MsoNormal" style="MARGIN:0in 0in 0pt;"><font face="Times New Roman">Run 10k</font></p> <p class="MsoNormal" style="MARGIN:0in 0in 0pt;"><font face="Times New Roman">(fartlek/speedplay)</font></p></td> <td class="" style="BORDER-RIGHT:windowtext 1pt solid;PADDING-RIGHT:5.4pt;BORDER-TOP:#f0f0f0;PADDING-LEFT:5.4pt;PADDING-BOTTOM:0in;BORDER-LEFT:#f0f0f0;WIDTH:88.55pt;PADDING-TOP:0in;BORDER-BOTTOM:windowtext 1pt solid;BACKGROUND-COLOR:transparent;mso-border-alt:solid windowtext .5pt;mso-border-left-alt:solid windowtext .5pt;mso-border-top-alt:solid windowtext .5pt;"></td> <td class="" style="BORDER-RIGHT:windowtext 1pt solid;PADDING-RIGHT:5.4pt;BORDER-TOP:#f0f0f0;PADDING-LEFT:5.4pt;PADDING-BOTTOM:0in;BORDER-LEFT:#f0f0f0;WIDTH:88.6pt;PADDING-TOP:0in;BORDER-BOTTOM:windowtext 1pt solid;BACKGROUND-COLOR:transparent;mso-border-alt:solid windowtext .5pt;mso-border-left-alt:solid windowtext .5pt;mso-border-top-alt:solid windowtext .5pt;"><font face="Times New Roman"> </font></td></tr></table> <p>Change diet to low-fat, low calorie. </p> <p>Woke up this morning tired. Thinking about doing a full-body circuit workout. Or perhaps swimming. That would be nice. </p><font face="Times New Roman" size="3"> </font> </article> <article> <h1>...on mountains</h1> <p>jude — Tue, 11 Mar 2008 08:47:00 GMT</p> <p><font face="Comic Sans MS" size="3"><strong>...</strong>the sheer joy of expression...of putting thoughts into words...of things past, at the moment, in the future...of contemplation whilst on the move, puffing, in the company of like minds, gazing from the bus window...best of all treading hills and mountains, of sitting in a rice-god pose and staring at the valleys below, extoling at the ranges proudly in line...nothing compares the trail...each twist and turn reveals nature at its best...each tree a mystery...each leaf and blade has a story to tell...the clouds display their own thoughts...the summit uncovers grandeur at its best...what else is there to say of these rolling lands put together by an awesome, supreme being...i stand, sit, walk,trot, crawl and lie in adulation..for this is what is deserved of this sensitive nature...asking only mutual respect and this i accord to nature's heights...</font></p> <p><font face="Comic Sans MS" size="3">...kinabalu, pulag, andolor, cabuyao, sto tomas...few of the majestics trodden by this simple pilgrim paying homage to creator's altars...and yet other peaks beckon..let it be so then..and it be done so long as these legs can...</font></p> </article> <article> <h1>Diet and Pinay in Action Run</h1> <p>Running Penguin — Sat, 08 Mar 2008 13:40:00 GMT</p> <p>Last night I had, Longos or Longan. I forgot the name but I bought it cheap from the sidewalk vendor for 40 pesos a kilo. Its a small fruit which tastes like lychees</p> <p>Also had half can of canned tuna in brine,and a little rice. I kept the other half in the fridge, for lunch the next day.</p> <p>My insomnia strikes again. 3 am and I am still awake. I figured that I can't do a long run with 0 hours sleep. So I just checked on my old digital camera to see if it still working, charged the batteries and do some test shots. Camera is not as good as DSLRs.It can only take shots effectively at ISO 200. I have to find good lighting. I'm taking photographs of the event Pinay in Action.</p> <p>Came home, posted the photos slept at around 2 PM.Woke up at 9pm. Back, lats, and chest sore from yesterday's circuit training. Still sleepy as I post this.</p> <p>I want to run, do a long run. Maybe tomorrow, or tonight? </p> <p> </p> <p> </p> </article> <article> <h1>Circuit Training - Do more in less time</h1> <p>Running Penguin — Sat, 08 Mar 2008 11:14:00 GMT</p> <p>Hopefully my body should have slightly adjusted. For the past couple of days, i have been doing jog/walk for around 30-45 minutes. </p> <p>So today I head out to the gym. My weight "unknown", but its definite, I am overweight.</p> <p>Back to the previous routine that I have been doing for years. This is called circuit training. Do more in less time.</p> <p> I head out to the gym from home. Gym is around 500 meters away so I just jog going there. The gym is at the 4th floor of the building, but rather than taking the elevator, I sprint the stairs.</p> <p> So I'm pretty much warmed up. As usual, the gym is jampacked. 2 of the treadmills are broken, and the rest are in use. No problem. Circuit training works best on stationary bike. You could easily mount and dismount the bike with no hassles. No buttons to press.</p> <p> I raise the seat of the bike, as well as increase the resistance. </p> <p><strong>Circuit Training (done in quick, continuous succession, with no rest):</strong></p> <ul> <li> <div>5 mins - Stationary Bike: adjust resistance, pedal at 90 rpm, 1-2 mins</div></li> <li> <div>Lower Abs - Leg lift or leg raise, 12 reps, or until failure.Similar to the photo below. </div></li></ul> <p> </p> <ul> <li> <div>5 mins - Stationary Bike: again</div></li> <li> <div>Lower Abs - Lower Ab Crunch, 12 reps, or until failure. </div></li></ul> <p> </p> <ul> <li> <div>Repeat Stationary Bike.</div></li></ul> <p>Ok so to simplify, the stationary bike is always in between the lifting. No rest in between lifts, recover while biking. This is to keep my heart rate high. </p> <p>The weight routine starts with the abs. The abdominal muscle is the hardest to train.</p> <p><strong>The rest of the weight routine (embedded in between stationary bike) . Adjust weight for failure on exactly 12 reps. </strong></p> <p>Cable Crunch, 12 reps, curve the body to 'C' </p> <p> </p> <p>Oblique twist on machine (oblique), 12 reps</p> <p> </p> <p>Bench Press (chest), 12 reps</p> <p></p> <p> </p> <p>Lat Pull Down (muscles on the side of the body), 12 reps</p> <p></p> <p>Dumbell Fly (chest), 12 reps</p> <p></p> <p> </p> <p> </p> <p> </p> <p><strong></strong> </p> <p> </p> <p> </p> <p> </p> <p>Then cooldown on the treadmill. 30 minutes and i'm done. Worked out the major muscle groups (upper body) and had good cardio exercise. </p> <p>Still feeling good. Slightly trembling chest muscles. Hopefully still have enough for the long run tomorrow. Time to lose weight. </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> </article> <article> <h1>...on walking</h1> <p>jude — Tue, 04 Mar 2008 05:04:00 GMT</p> <p>...today, i walked. I admit. I wasn't born with that special strain of muscle. I run because of the solitude, my music and my ramblings...yes, running is a lot faster than walking...yet, nature has its way of making one look back (sounds familiar) in fact, i walked first before i ran...now, recovering from an injury that has handicapped me (not for long i hope), am raring to go back to my running form...yet patience is the road less travelled...and nature has forced me to traverse this road...and so with a sigh of resignation, i surfed the net on how to get back to my running sched...and what i got were articles on taking easy and starting all over...that is, walking</p> <p>...and so, while trodding and plodding south drive...one side urged me to jog...to go for it...why not, i've been doing it so i still can... another side screamed warning signals...don't allow yourself to go through that pain again...you're not recovered fully...the battle raged inside for some time...i almost ran...what the heck...heart leads the mind...dance like a butterfly but it stings like a bee...hence, the better part of me, the control freak took over and i walked...fast for satisfaction's sake...</p> <p>...does walking make one less of a runner... the walk/run program training advocated by galloway, burfoot and others...does it work? </p> </article> <article> <h1>...on bloom to gloom</h1> <p>jude — Mon, 03 Mar 2008 01:11:00 GMT</p> <p> ...up here in the boondocks, there's this distinct feeling in the air after having rains for some time and next day wake up to clear skies...like this will be a good day...as i pounded up outlook drive, i saw the the sun spread streaks of orange red...the air suddenly became fresh and clean...promising a bright sunny day...a far contrast to the last few days...</p> <p> ...yesterday, i dared walk session road...the past week saw intermittent daily showers.. totally unexpected by residents and tourists in baguio... session was closed the entire week as part of the panagbengga finale...ironically, session in bloom with food and souvenirs galore turned session in gloom with the weather as uncooperative as ever...sadly, session in doom to the entrepreneurs...most people gazing at the gray skies, the rain, and an almost empty session road (the first time since panagbengga started years ago) sigh and blame everything on global warming...oh well, blame it to king of the food chain or the greedy G8 outsourcing their factories and industries to less lenient nations...whatever...the bottomline is, we're in for big changes of the weather, the peso, and so on...</p> <p> ...inspite of looming changes, the autumn like weather that seem to linger in this part of the country is embraced by runners who run in glory whatever time it may be with no fear of sunburn...all's well... </p> </article> <article> <h1>...on the link to sanity..</h1> <p>jude — Fri, 29 Feb 2008 05:13:00 GMT</p> <span style="COLOR:#222228;FONT-FAMILY:Verdana;"><font size="3">... 'my only link to sanity' murmured this colleague beside me as she stayed glued to online scrabble (scrabulous) game after game...in fairness to her, she works her butt out and runs hither to no end like the day ceases naught...harhar..brings to mind the poet de la Mar...anyway, she finds ten to twenty minutes amidst a swirl of activity to play against faceless competitors...this rambler at times becomes the optional challenger when the internet connection is down and so drop whatever task is at hand, proceed to an empty room, lock the door and spread the board... usually, a throbbing headache replaces the released stress as an intense game of words and strategy ends...</font></span><span style="COLOR:#222228;FONT-FAMILY:Verdana;"><font size="3">...well, such mind games prove exhausting but fulfilling...</font></span><span style="COLOR:#222228;FONT-FAMILY:Verdana;"><font size="3">...</font></span><span style="COLOR:#222228;FONT-FAMILY:Verdana;"><font size="3">...my only link to sanity rambles moi is running...sundappled roads, late or early wind chill against a sweat drenched epidermal covering replaces nothing...lately, due to an upcoming race here in the city on hills or due merely to the autumn-like weather that refuses to go away which is heaven to joggers and runners of all ages as they pound and grind the empty streets at dawn...even the gears on them becomes an endearing sight!!...the athlete runners with skimpy nylon-polyester shorts and tanks...high school students in baggy sweat suits in pairs or in a pack...the regulars with the regular shorts and the regular shirt or jacket...the ajummas and ajassis (korean for uncle and auntie) with comfortable cotton jogging garb...single, couples, in pairs an more.. even the PNP trainees brought a kind of activity in the air...this is the best time ever..and so like in a festive mood...this rambler runs and for a change started yelling good morning to anyone who swooshes by..nothing beats a yelled back reply as we panted by..</font></span><span style="COLOR:#222228;FONT-FAMILY:Verdana;"><font size="3">...mother theresa said this but to replace love with run seem more appropriate.. "run til it hurts and run some more til it hurts no more"...</font></span><span style="COLOR:#222228;FONT-FAMILY:Verdana;"><font size="3">...</font></span><span style="COLOR:#222228;FONT-FAMILY:Verdana;"></span><strong><span style="FONT-SIZE:10pt;COLOR:#222228;FONT-FAMILY:Verdana;">"Spirit...has fifty times the strength and staying power of brawn and muscle." </span></strong><span style="COLOR:#222228;FONT-FAMILY:Verdana;"></span><font face="Times New Roman" size="3"> </font> <p> </p> </article> <article> <h1>...on the first run</h1> <p>jude — Fri, 29 Feb 2008 04:39:00 GMT</p> <span style="FONT-SIZE:13.5pt;COLOR:black;FONT-FAMILY:'Comic Sans MS';">...it all started with a walk, of course</span><font size="3"><span style="COLOR:black;FONT-FAMILY:'Comic Sans MS';">.. with raggedy clothes, work clothes, jeans, slacks, shorts, loose, tight, in flip flops, sandals, rubber shoes, boots, pumps..i walked..up the stairs, down the stairs, asphalted roads, newly paved streets, dusty ground, winding trails, rocky uphills, treacherous downhills, grassy steppes..in the heat of midmorning.. the clean world after a downpour.. under the pouring rain or the soft caress of a drizzle..in the coolness of dawn or the mellowing dusk..i walked..to work..after work..to the sari-sari store..to a neighboring cousin, to church, around a new workplace..i walked in squalid settlements, creepy ghettos, luxurious neighborhoods.. i walked..thinking..planning... absorbing what my senses offer.. i walked in solitude..in the company of a friend..colleagues..with a date..and i walked on..</span><span style="COLOR:black;FONT-FAMILY:Verdana;"></span></font> <p><font size="3"><span style="COLOR:black;FONT-FAMILY:'Comic Sans MS';">don't we all..one way or the other..walk?...yet, there's more to it i know</span></font></p><font size="3"><span style="COLOR:black;FONT-FAMILY:'Comic Sans MS';">...</span></font><font size="3"><span style="COLOR:black;FONT-FAMILY:'Comic Sans MS';">so i jogged...baby steps running..trotting..the thrill encompassing..the wind embracing my moving body..sweat pouring out of my pores..cleansing the layers of my covering..clearing my mind of last night's cobwebs... pumping the adrenaline.. awakening my senses..exhilaration after covering miles and miles..and the miles shall go on..as long as the knees allows it...</span><span style="COLOR:black;FONT-FAMILY:Verdana;"></span></font><span style="COLOR:black;FONT-FAMILY:'Comic Sans MS';"><font size="3">its addictive...a week rendered incomplete without the seeping sweat suit on the road...first done to liberate the pounds...then for the heck of keeping this 30 plus bag of bod from becoming a wilted dysfunctional being... now its to feel the wind... the cleansing perspiration exuding from the body as feet pounds the scenic stretch...the awakening of a warm up and the calming of a cool down...it has become part of my system...creating balance to this fixation... so i shall run some more...</font></span><span style="COLOR:black;FONT-FAMILY:Verdana;"></span> <p> </p> </article> <article> <h1>Blogging till the morning after</h1> <p>herbert — Thu, 28 Feb 2008 17:22:00 GMT</p> <p>I will write this blog because of a need. </p> </article> <article> <h1>Today is the time for me to make changes</h1> <p>Running Penguin — Thu, 28 Feb 2008 16:09:00 GMT</p> <p>Late nights have taken a toll on my body. I will be making changes from this day. I miss the days I used to run as a young Jedi-Penguin Runner. As the Penguin-Yoda Jedi Master would always mention it, "the 'couch' side of the force is too strong, must resist".</p> <p>My biological clock has gone haywire. I can't sleep when I want to sleep. All I want to do when I get home from work is post on this forum, and watch Discovery Channel. </p> <p>Time and again I use to promise myself. But promises are meant to be broken. I'm too weak. Have I become older? </p> </article> <article> <h1>Today I write my own blog</h1> <p>herbert — Thu, 28 Feb 2008 16:04:00 GMT</p> <p>I can't find time to write, I can't find time to sleep but then again I will and ever begin to sleep early .</p> </article> </main></body></html>