A.M.
L sit 60 sec (4 x 15 sec)
run 8 miles ~1:13:00 (Manzanita twice)
L sit 20 sec (2 x 10 sec)
plank 2:00

P.M.
L sit 30 sec (2 x 15)
row 5 x 500 meters/1 min 1:47.1, 1:46.9, 1:46.7, 1:46.5, 1:46.2 total 8:53.3 (27/135)
L sit 30 sec (2 x 15)

DB L sit 45 sec (3 x 15 sec)
row 5 x 500 meters/1 min 1:45.9, 1:45.8, 1:45.6, 1:44.3, 1:42.2 total 8:43.7
DB L sit 30 sec (3 x 10 sec)
run 4 miles

100 pushups
run Hood Mountain 7.9 miles 1:42:00 (55 min to summit) about 2600 ft of gain

ring L sit 30 sec (2 x 15 sec)
treadmill 15.0 incline 45 min 2006 feet
ring L sit 30 sec (15 sec, 7 sec, 8 sec)

A.M.
100 pushups
run 10 miles (tempo)

P.M.
30 sec ring L-sit (10 sec x 3)
row 5000 meters 20:46.4 (24/125)

A.M.
100 pushups (vest)
row 2000 meters 8:19.5
row 5 x 500/1 min rest 1:47.9, 1:47.7, 1:47.0, 1:46.5, 1:44.8 total 8:53.9 (27/125)

P.M.
75 pushups
row 2000 meters 8:12.6
row 5 x 500/1 min rest 1:49.0, 1:48.5, 1:48.7, 1:47.8, 1:46.0 total 9:00.0 (27/125)

100 pushups
treadmill 15.0 incline 30 minutes 1508 feet, 1.91 miles

100 pushups
row 5000 meters 19:36.5 (26/125)

100 pushups
Silver State trail half marathon 2:03:55 (3rd 30-39 age group)

20 squats, 20 pushups x 5
20 jump lunges
row 5000 meters 20:04.1 (25/125)

run 8 miles (tempo)
20 squats, 20 pushups x 2

“Successful people pursue hard things. Unsuccessful avoid them,” Greg Glassman

DB press 60 x 1/12, 35 x 10/2, 20 x 25
pushups 25 x 2

treadmill 4 miles 29:30

A man is talking to his friend and expresses that he wants to go back to school to get his PhD. But he tells his friend “I mean, I’m not sure, it will take three years and think of how old I’ll be when I’m done.” And his friend says “And how old will you be in three years if you don’t go?”

Someone on the support forum asked me what I was going to do for my 40th birthday and I told him “Be more awesome than people half my age.”

DB press 60 x 1/10
treadmill 30 min, 15 incline, 1.78 miles, 1390 feet

DB press 60 x 1/3
run 4 miles (Manzanita)

DB press 60 x 1/5, 35 x 12/2
row 5000 meters 20:32.9 (25/120)

100 situps
DB press 35 x 10/4
run 4 miles (Manzanita)

DB press 35 x 10/4
150 crunches
row 500 meters 2:07.4
row 1000 x 4/5 min rest
3:47.5, 3:45.8, 3:43.9, 3:41.2 total 14:58.3 (26/120)
1/2 ab circuit

1/2 ab circuit
run 4 miles (Manzanita)
50 situps
100 crunches
press 35db x 10/3

Self directed effort is the best kind

How much are you paying for a drill sergeant?

Perhaps you can burn 500 calories on the treadmill before you give up for the day. With a personal coach, though, you could do 700. The trainer gets you to exert more effort.

You wake up on a Monday morning after a long hard weekend of misbehaving. You have a splitting headache. You can easily call in sick, no one will freak out. But then you remember that there's a $500 bonus at stake if you keep your attendance perfect. You make the effort because someone else is bribing you.

On the playground, it's tempting to rip into a kid who stole the swing from you. You're about to whack him, but then you see your mom watching. With a great deal of effort, you walk away.

Effort's ephemeral, hard to measure and incredibly difficult to deliver on a regular basis. So we hire a trainer or a coach or a boss and give up our freedom and our upside for someone to whip us into shape. Obviously, you give up part of what you create to the trainer/coach/boss in exchange for their oversight.

Has it become a crutch? Are you addicted to a taskmaster, to someone else's to do list, to short term external rewards that sell your long-term plans short? If no one is watching, are you helpless, just a web surfing, time wasting couch potato? Who owns the extra work you do now that you're being directed?

There's an entire system organized around the idea that we're too weak to deliver effort without external rewards and punishment. If you only grow on demand, you're selling yourself short. If you're only as good as your current boss/trainer/sergeant, you've given over the most important thing you have to someone else.

The thing I care the most about: what do you do when no one is looking, what do you make when it's not an immediate part of your job... how many push ups do you do, just because you can?

1/2 ab circuit
row 2000 meters 7:53.8
row 500/1 min rest x 5
1:44.7, 1:50.1, 1:51.6, 1:51.4, 1:47.9 total 9:05.6
25 ab wheel (knees)
50 bicycles

ab circuit
treadmill 4 miles 29:22

weight 183.2 pounds

100 pushups
row 10000 meters 42:49.2
ab circuit

25 burpees
run 8 miles (Manzanita twice)
25 burpees
100 pushups

45 pushups
1000 step ups
10 burpees
25 pushups
10 burpees

40 pushups
100 step ups
run 4 miles (Manzanita)

50 pushups
800 step ups

vest
30 pushups
run 4 miles (Manzanita)
30 leg raises (10 lb)

50 pushups
500 step ups
50 leg raises
jump lunges 50/2 (50 total on each set, so 25 each leg per set)