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Category Archives: Core

Hot surf daddy in slick black neoprene, wet and stripping out of it in the flatbed of his truck.  Wetsuit peeled to white torso, broad shouldered, sculpted chest, narrow waist and a flared out bubble booty with powerful thighs still clad in fulgin rubber.  A mangy raven, cold and wet from spray.  And me existing thinking I need to work out harder.

Did the Great Highway with Cameron, got him way down in the mid 9’s.  I’m feeling great too because after a shitty recovery and unexpected drama I’m recovering from not only a Marathon but also depression and shorted expectations.  Its all good, and I’m coming back.  Plotting out a taper up and happy to be back on trail.

Had a leisurely call so followed up the trail run with a machine session at the gymnasia.  Trying to figure out a good circuit and hit an excellent upper body one today using Star Trac and TechnoGym machines.  Had to round it out with free weights and finished up with core and twirling the staff.  If I want to look like a hot trail daddy I’m gonna need to work it extra hard.


Active rest, what’s active rest? When one is tapering for a first marathon it means maintaining fitness whilst staying active and avoiding the long distance runs done in training.  It also means getting enough rest, fluids and nutrition.  Taking care of the body and reducing the stress.  Letting shit slide but still focusing on goal.  Knowing you got money in the bank while you are living overdrawn and on credit. Overextended but still knowing you can walk that fine line and a paycheck is in the mail.

Alarm chimes for 7am Yoga: The Practice formerly known as Yogayama.  Anita, my Sunrise Yoga instructor is on trial and taking that slot, but it may be first day jitters and I feel the class is rushed.  I know @suzboop well enough to know that she is not impressed and I’m openly hoping that Anita goes back to the Tuesday, Thursday 5:45am slot where she has her regulars.

Go home, decompress and wash cups.  Not much doing as I got an activity date with J54o at noon so rather than try to rearrange my whole life I think its much better to just relax and have some brunkfast and another cup of coffee.

Shower and change into a skinny pair of Levi’s and the tie dyed t-shirt I got out the hamper.  I already wore it to yoga this morning but I’m still feeling that vibration.  Clean pair of tube socks and Adidas Daroga’s with an open mesh.  Text J54o to let him know that I’m coming and arrive in Montclair up in Valley View to see that little gun metal Miata that looks like a drone tank parked in the driveway opposite and am fairly certain that it is the ride that we are going to take on trail.

J54o already has a lunch spread out on the table, but he had made cupcakes and I eat 2 and have some OJ and I’m really excited to get going to the volcano.

Leave my bag with my shell and go back to leave my wallet and keys.  We hop into the little gun metal tank and cruise down Valley View then up Taurus to Skyline taking the local and residential ways through the Oakland Hills.

J540 takes a wrong turn on Skyline and starts going down the hill.  He already admits that he has a problem with proprioception, as do I and I’m more amused than concerned at that as he course corrects and takes us up the hill towards the Regional Park.

I’m starting to realize that I’m so brilliant for scheduling a hike on a volcano at 12 noon.

We pull into the parking lot at the park and proceed to do a very nice hike.  J54o serves as interpreter for the self guided tour and I get to geek out over memorizing trail heads as I am wont to do.

The 1.5 hour 3.5 mile hike affords us plenty of time for me to talk about my training and for me to ask him about his breathing/rebirthing workshop.  Healing the Father Wound.

J540 asks me if I can fly and I tell him yes and relate a number of out of body experiences.  For some reason, at this time my GPS on my iPhone decides to teleport our track to Briones Regional Park and so we flew 13 miles just then with only my technology accounting for it.

He asks me if I believe in guides and I say yes.  What are guides to him? Spirits from his past.  What are guides to me? Multidimensional selves in the just so future beckoning.  He understands where I’m coming from.  Point scored J540.

Really enjoying Sibley Volcanic and our track comes around to an end.  He offers that he’d be happy to run track like this, and I’m like I’d run this track with you, but really its a beginner’s track, a 3.5 mile loop.  Because of his problems with proprioception when we get to a shaded rooty single track rut, he’s all I couldn’t do this and I’m looking at it as tastey.

Cue the dolphin talking about how he has specialized in technical downhill running and no one could catch him in that pocket, however the better climbers finished before and that why this season he is focusing on climbing…

I take a piss, J54o goes and picks up the little tank, swings around and picks me up.

Taking the back way down Skyline to Valley View, he parks in his driveway next to the Contour and we go in and he makes us lunch.  I decline another cupcake.

I read his Gay Tarot and make the disclaimer that this deck doesn’t have a history of interpretation but I am pretty intuitive so I give the suggested read according to the pamphlet included.  He hits 3 Arcana out of 5 cards.  I always pull the spooky cards, but they are always beneficial portents when I pull them that way.

Lunch is good.  I suggest we go cuddle.

J540 has to go pick up his girlfriend at the airport.  He’s got her cupcakes.  I suggest that he brings her a bottle of water because people are always thirsty when they get off the plane.  He has a cold one in the fridge.  He goes to the airport, I go to the gym to lift weights.

Have a good workout, but its rush hour.  I warm up for 13 minutes doing 3 miles on the recumbent bike then move it into the studio where I lay a Mexican blanket over a 3 lift Reebok step and work it like a bench and focus hard on the core.  Then I twist it out with the staff, not twirling it because I can already tell that my martial workout is taking place in some step class regular’s regular spot.

  • 19 July 2010
  • 12:39am – 2:28pm
  • 1:40:58
  • 3.44 miles
  • 29:19 avg. pace
  • 2.05 avg. speed
  • 467 ft. climbed
  • 450 calories burned

Got up for my quick workout in my Saturday Morning Slot.  SOMA Gold’s opens up at 7am and I have to be at the shop at 9 so 10-15 minutes on the recumbent bike and 30-40 minutes with the free weights and core seem to do the trick.  Also I’ve started twirling the staff, getting Father Time prepared for the year’s transition when the situation in the tavern or on the street devolves to a point where martial skills play better in closer quarters than wizardly ones.  Today was 2 miles in 10 minutes on the recmubent bike and 35 minutes weights, core and staff.

I’m tapering for the San Francisco Marathon now, so all I need do is maintain my fitness level and stay healthy until race day 2 Sundays away.

Time to be fierce.  Got up today to get in weight training and core work out at the SOMA Gold’s in my 7am Saturday morning slot.  Warmed up for 10 minutes on the stationary bike watching the World Cup then went to do a quick and clean routine with free weights and core.  Must have been an effective workout because when I tried to twirl the staff over my head I could barely keep it up.  I had to twirl in the Spinning room because there was that beginner’s yoga class in the studio.  Had to be at work anyway so just did what I could in the time I had in the most effecient way possible.

So I have to get ready for my retreat at Harbin Hot Springs where I will finish my endurance training by doing a long run at Boggs Mountain.  After that I’m all taper and will only do runs with my activity partner, weights and yoga.  Suppose I could spend some time on the recumbent bike if I’m really craving mileage but its important that I taper scientifically and safe.  So looking forward to soaking, and lying about the resort.  Going with EZEvie.  It should be cool.

Back to my Sunrise Yoga practice and finding I’m waking up automatically around 4am which means, conversely, that I’m crashing at 10pm no matter where I am.  Driving to class listening to crunchy House Music coming over the radio attended by static because of my distance from the broadcast.  Made sure that I was good to go lift weights after yoga so was in my black leather Nike Air Force hi tops instead of the usual flip flops.  Got to class early and laid out my bengal tiger yoga mat in a nice open spot, surprised at the hairy yoga bear, topless seated in the front of the studio.  Wondering what I had been missing by opting out of Sunrise Yoga to get in my long runs for training.  A yogi crush or two appeared, making me glad I’m single and still have options.  Class got so hot I took my shirt off too and practiced in my Local Motion board shorts.  Felt strong, clean and centered.  Must have detoxed something cos I had to leave class once to take a piss.

More better for me to lift weights at the SOMA Gold’s instead of the Castro where I do my morning practice so I took the clean Contour South of Market.  Nike Structured Training Gloves and my iPhone playing Pandora for a change of pace from my usual Metal playlists. I tuned into an Electronic/Techno radio station.  Did 4 miles in 14 minutes on the recumbent bike and then went into my usual improvisational routine using free weights and worked on core.  I’m loving finishing up my routine by twirling a wooden staff in various warrior stances.  Father Time needs to work on his martial skills in addition to his not too appreciated wizardry.

Slept in and missed Sunrise Yoga this morning but compensated for it by going to the gym to do weights.  Started out cycling 3 miles on a random setting on the recumbent bike for 13 minutes then followed up with my improvisational free weight barbell routine.  Went into the studio to twist out my core with a staff for 5 minutes and then got into it and did some twirls, blocks and stances.  I think I’d like to start working with weapons.  As I was leaving the gym I saw a sign up for a free boot camp session at 6:30am next Thursday, so I signed up to do it and possibly learn a little bit more from the trainer. Today’s work out  13 minutes cardio and 37 minutes weight training/core.

Went to the gym to lift weights before work.  Made my coffee and was out the door in my usual outfit: black coach shorts and black wife beater, Nike Structured training gloves.  Warmed up with 2 miles in 9 minutes on the recumbent bike before doing my usual free weight routine.  A little more emphasis on the core today.

I’m having a hard time working in weight training in my marathon training regimen, but this Saturday morning slot before work seems quite doable.

Headed out to the gym during “lunch hour” because I have a late call today at work and am feeling pretty pumped from my morning run.  Wore my black coach shorts and a black tank top, and a Steamworks jock strap to complete the old school look. I wore my high top black leather Nikes on my feet and my Nike Structured Training Gloves on my hands.  Put the Garmin on the right way, on the inside of the right wrist so that the training gloves didn’t start and stop the lap timer.  Had my playlist _METAL POWER LIFTER OF CREMATION_ primed and in my ears.

Did my usual free weight routine of which I have no desire to detail, but the basics of the workout are using a barbell with no stacked weights and 2 10 lb dumb bells hitting all the inclines with the bar and working out in between with the dumb bells at least 2-3 exercises before resting.  Used my Garmin as an interval timer and for the hour I was there worked out a continuous 51:11.  I also worked some core and was going back to do some chin ups on the bar but couldn’t lift my body weight so I knew I worked out to fatigue.

I’m impressed by my body and my recent tan/burn.  My training is showing some real physical results.  I’m looking more and more like a competitive lady fitness model.  I’m ready for my turn in a one piece swimsuit, high heels and a wig for SF Pride.