oh, DOMS

Delayed Onset Muscle Soreness.   My legs are, once again, on the 48 hr program, although the run yesterday doubtlessly contributed.   My arms were surprisingly sore as well. 

However, I got a good night of sleep, and this morning I ended a 75-80ish minute jog feeling better than when I'd started, thus fulfilling the purpose of a recovery jog.  However, I wonder if endorphins  altered my feedback.  I didn't feel a surge of pain-lifting bliss, merely a sore, stiff motion that became progressively less so, but perhaps I should have been more cautious. 


Tomorrow will tell.

Rain!

And magic time!  We got out shortly after 6:30 and jogged for 1:40.  That might be my long run for this week.  I miscalculated with the squats and deadlifts yesterday: I was a bit tired today, but not sore, but usually the 2nd day after feels worse.   Maybe I'll be able to do a long run tomorrow, maybe not.  At any rate, I should do my leg workouts earlier in the week.

No daily double because of abdominal issues.  I was wearing a fuel/water belt which made things uncomfortable.

edit: brand new chest/arm workout!  subject to change:

Dumbbell bench press
Dumbbell flies
EZ bar curl
7-7-7 bicep curl
One Arm Pronated Dumbbell Tricep Extension
One Arm Supinated Dumbbell Tricep Extension
Some other tricep exercise I goofed up.  I think I have to study skull crushers some more.
Seated Bent-Over Two-Arm Seated Dumbbell Tricep Extension (at least one rep of something just typing that out)

I need to add tricep dips. 

Major epiphany with the dumbbell bench press: How to get them up there .  (The woman doesn't do it properly).  Up until now, this has been my major limiting factor.  I've kept just 20 lbs on each dumbbell and that feels fine (almost too fine) once they're in place, but it's a workout putting them in place without injury.  I tried the guy's trick and it works perfectly.  Now I can put more weight on.

And then the daily double.

dafuq

I don't even want to know what that animal was.  It sounded like hoarse panting.  Last thing I need to hear in the middle of the night in the middle of nowhere!  And it's too humid here for earplugs!  I don't want to wear earplugs!  My windows are SHUT.  I'm trying to be reasonable, I'm trying to compromise.  Go down the street and make that noise, whatever you are.

Another complication was a possible reaction from dining out last night.  It's a good restaurant, and the chef is careful about what goes in, and everything's from scratch, but maybe there's some cross-contamination going on.

Anyway, once again, I lost out on a few hours of sleep.  So I just did the leg workout.  I'm tweaking that one too.  I've just realized that I haven't been doing any lunges.  The garage was a great sauna. Even my arms and legs were sweating.

Skipped the daily double.  TSK.  But, excuses!  My guts are raw.  All I've ingested today is a meal replacement shake, ginger ale, corn chips, and protein and iron supplements.  Hopefully I can handle pizza tonight.  Fortunately, we can get some decent frozen gluten-free pizzas here, and they've become a Friday night tradition. 

Hopefully I'll run tomorrow.  I've been getting up too late for the magic hour.

sleep

I'm catching zeds.  For the time being, my window stays shut at night so I'm not woken up by animals.  Recently, I realized a potential part of the problem: Stupid bird and its siblings have graduated. (not my video).  Somebody around here also does a pretty good imitation of a sheep or goat.  There is also the quasi-simian whoop of woodpeckers.  And so much more!

Anyway, working out felt pointless this morning because recovery has been sapped by missing sleep, but I did shoulder exercises.  I started tweaking the routine again.  The main change is the addition of a heavier dumbbell press.  I've since found out about the seated bent-over rear delt raise.  And I've also since found out that there are women in the bodybuilding.com exercise video database!  How have I not noticed the "Female" option before? 

The daily double was more uncomfortable than usual today.

no rain, rain

We've been having humid mornings and afternoon thunderstorms.  Maybe that's what summer is like here. 

Anyway, the dog and I jogged for 70-75 minutes, during which I acquired my first weird bug bite or sting of the region.  Turns out that the bugs (sweat bees? flies?) that tend to bomb my head also bite, or sting...I could have a stronger grasp of the taxonomy and mechanics, but that wouldn't help matters at all.  Whatever those bugs are and do, they leave welts.

Then I did the daily double.

no rain, too much nature

Something woke me up around 4, I guess.  I can't used to all the noises.  Nature, man! On the one hand, I think this is funny as heck; on the other, I'm royally ticked off.  I like having the window open for fresh air but my sleep is often cut short by crying animals.  Last night, 5 hours.  Again.  Where are their mothers?   Feed your darn kids!  I'm actually getting used to just having 5 hours of sleep a night and then crashing for longer every few nights.

Although, I felt kind of rough this morning.  It was 22C...that's about the low these days.  I can't complain; I was expecting a lot worse.  So, goodbye cool-ish mornings.  We're in the sauna now!

I took a stab at a 4 mile tempo run: 34:30.  Eh.  I slowed down on the way back, but my breathing still stayed up.  That's the main point anyway.

I think I also got a driver busted.  There's a four-way stop close to my house where two 45 mph roads intersect.  As I was running back towards it, I noticed a red car not moving.  It looked like the traffic cycled through, but this car stayed put for at least a couple of minutes or so.  On my way to the stop, I also passed a police car parked on the shoulder.  I ran up to the stop at about the same time as a black car facing the red car; I nodded to the driver, and they went through.  The red car was not moving, and someone else made a right turn.  I tried to make eye contact with the red car driver, but he was wearing sunglasses and he was on his cellphone. 

Ah, I got it!  Because there was nobody behind him, he stopped to chat.  Yeah, in the middle of the road, but people do that here!  See, I'm learning about Southern culture.

Anyway, my presence at the four-way stop can get confusing if I linger--apart from the red car wildcard, it was my turn.  I dashed across and he edged into the box.  Not a problem, plenty of room.  But when I got to the other side, I heard the whoop-whoop of the po-po.  Ah, man, ok, busted.

But not me!  Maybe the red car, maybe somebody else blew through after me.  Beats me.  I just hope I never see that red car again!  I must say, running here has been a lot more comfortable than in Virginia, where people yelled obscenities at me often.  Here, nothing.  But if I'm going to get a pop bottle or something chucked at my head, it'll be from that red car.  (I always envision a pop bottle because I don't think it'll hurt too much).

But I do have to be more patient in general.  Things are just slower here.  I'm still not used to it.  Maybe the guy was waiting for the intersection to be clear for 5 seconds or whatever.  Honestly, I should get into the habit of counting to 5--what I think is indecision or hesitation is merely the pace here!

At any rate, I'm going to try to head out a little earlier from now on.   As long as those stupid animals stop waking me up in the middle of the night!  lol

And then, leg exercises, four sets:

squats(5)
deadlifts(5)
single leg squats (2...the bloom is off the rose with these, and I dropped them the last two sets)
single calf raises(5-10, depending on weight)
goblet squats (5-8, depending on weight)
straight leg deadlifts(8)
single leg butt bridge(5)
clamshells(15)

I'm using the bar for the straight leg deadlifts and actually the weight is equal to the combined weight of the dumbbells, if not a little heavier, but the bar and keeping my legs a little straighter is so much easier.  Less shifting around.

And then the daily double!  Now 30-30.  I felt like bumping it up.

Rain!

But not during my run!  It happened afterward, while I was mortaring.  I actually delayed the mortaring by a day to avoid the rain predicted that day, and we ended up with a couple of random small rain storms!

Anyway, yesterday, I jogged with the dog for 85 minutes, and then my husband joined us for another 45.  Total 2:10.  It was easy though muggy for the most part, but by the end I was fatigued by the heat and humidity, and I kept getting stitches in my side.

But no daily double! BAD!  However, I got a good workout with the concrete blocks.  I ended up crashing at about 9 pm, and slept 10 hours solid.  This was badly needed: my sleep had been short for at least a few days prior to that.

Today: rest day. But I did the daily double!  I'm working on my attitude.  Hey, it's only a couple of minutes or so out of my day: JUST NIKE SLOGAN.   I did all the pushups in one go too.  Usually, it's been 15 and 10, with the situps in between...nah.  Get them done, get them gone.  I usually do them more slowly, but today I built up some momentum and just slammed them through.  There are pros and cons to all approaches, but it seems the quick and dirty is the order of the day for now.