After the scary elliptical attempt, I decided to do something less cardio-intensive.

Guided Benchpress
--5 sets, 20 reps, 20 lbs.
Note: Even this felt harder than usual. After the first set my heartrate was back up again to normal cardio-workout levels, so I took a long rest before the second set, and it was back down to 90 after the second set.

Squats
--100, 10 of which I did with a staff to see what it felt like

Assisted Pullups
--70-lb. assist (pin on 13)
--1 set of 12
--1 set of 10
--1 set of 8

Triceps Pulldown
--3 sets, 15 reps, 32.5 lbs.

I also had a good stretching session after the workout.

Today's foray on the elliptical machine was a bit scary. I could tell immediately that I wasn't feeling 100%, and somewhere around 12 minutes into it I felt tightness in my throat and chest, and it felt like my heart was going nuts. I took my pulse on the machine and it registered 225. I figured that was almost impossible, so I took it on my neck, and it was so fast that I lost count--definitely over 200. So I got off.

I don't know if this has anything to do with being exposed to cat allergens last night, but I'm wondering if somehow my lungs aren't completely recovered and I'm not getting the normal amount of oxygen in my blood. This might explain why I feel okay in general but why my heart freaked out when a did cardio.

Whatever the reason, ugh.

Elliptical
Total time: 16:00
Strides: 1930
Calories: 156
Low interval: 7 crossramp, 8 resistance
High interval: 13 crossramp, 9 resistance

After the great elliptical workout (I think it was my new pants that made it so great), I lifted:

Guided Benchpress
--5 sets, 20 reps, 20 lbs.

Bicep Curls
--3 sets, 12 reps, 10 lbs.
--1 set, 30 reps, 4 lbs.

Triceps Pulldown
--3 sets, 15 reps, 32.5(?) lbs.

Felt great. I was a bit trembly at the end of the benchpress and I was sore the next day and a half, so it was a good session.

Great workout on the elliptical today! Dan Urban even came over to chat for a few minutes at the end when I was good and sweaty. :-)

Program: 2:00 intervals
Low Interval: 7 crossramp, 7 resistance
High interval: 13 crossramp, 9 resistance
Time: 45:00
Calories: 432
Strides: 5590

Tonight I did 90 minutes of vinyasa flow yoga with Jill. It wasn't a terribly physical class, and I had a hard time getting focused, even in shivasana. But in shivasana Jill said, "What if this was all there was?" and riffed on that question, and it hit me very poignantly. So after 85 minutes of not being able to connect, the last few minutes were worth it.

Today I met Micah and Gretchen to climb, but I ended up climbing most of the time with their friend Shane (who warmed up on a long and over hanging 10c). I had been in the mood to climb, and my mood translated to some good, hard climbing.

• 5.7 pink (icebox, AR) - Warm up. After not warming up properly on Thursday, I really focused on good form, efficiency, breathing, and concentration. All good.
• 5.9 yellow (icebox, Young M) - I linked this route to the 5.7 even though they weren't technically on the same rope. No problems with this either--still focusing on all of the above.
• 5.10d yellow (alcove, CC) - As on Thursday, this one felt overrated. Feels more like a 10b, or even a 10a+. But I wanted to do something harder that I knew wasn't too hard.
• 5.10d pink (icebox, RZ) - This was my third time on this route, and now I've fallen in a different place each time. I messed up some footwork in the middle and burnt a lot of arm energy and had to rest. This will be a little project until I do it clean at least twice.
• 5.11b black (facing fitness, ART) - Micah picked this one out for me, which is good since I'd been playing it so safe. It was challenging from the start, but a good route. I actually got farther than I thought I would without falling. I fell twice, once because my grip was burnt, and once because I knew I had misread the sequencing. I'd like to do this one clean, but it will be a challenge.
• 5.11b pink (ice box, DH) - Hard start, and I got a little perplexed at some sequencing in the middle, but once I figured that out, this route seemed imminently do-able. I'm pretty sure I can do this clean.
• 5.11a orange taped (next to lead wall, CC) - Holy crap this was hard! It was WAY harder than the two 11b's. It seemed to specialize in open holds, of which I am not a fan. I mean, I really struggled. And at this point my arms were already pretty damn tired from the two 11b's. It just didn't feel like there were footholds where I wanted them--not very flowy at all. As I was gripping the last left hand hold, I had my four fingers on it and was willing my thumb to lift up and over my index finger to close the grip, but my arm literally did not have enough juice left it in to do that. It was amazing. It was the only time I can remember in my climbing career that I've used my limb to the point of failure. Amazingly, I did finish this hellish climb, but I sure was spent.
• 5.10b pink (crack wall, AR) - Just for good measure and to add a little endurance training into the mix, I did one last [easier] climb even though I probably should have been done. It actually went fine, but I could definitely feel the fatigue in my arms and the tenderness of the skin on my fingertips.

Eight routes--that makes fifteen for the week, even though I only went twice! Yay!

This morning I did 90 minutes of yoga with Eric. It was better than last weekend's Sunday session, but still not my favorite. His sessions have really moved away from any kind of flow, and I miss that. And we were back on one leg for ages in the warrior 3 / bird / standing split / half moon / reverse half moon / warrior 3 sequence. I mean, jeez. Is that really necessary?

This afternoon I climbed with a new ClimbFinder named Stephen Lamm. He works for Google and recently went on a ten-day meditation retreat that involved no talking. I wasn't having the best climbing day, but Stephen was a good partner.

• 5.9 white taped (left of lead wall, AR) - I probably should have started on something easier, or else something not taped; I didn't climb this very well, and it set me up for some not-so-great climbing later.
• 5.10a green (crack wall, Young M) - Overgripping. Ack.
• 5.10d orange (icebox, RZ) - My second attempt on this one. I found the start harder and fell in a different place than time #1.
• 5.9 yellow (icebox) - After the last two climbs, I decided I needed to recalibrate on something easier. On this 5.9, I focused on good technique and quiet climbing. It definitely helped reset my focus.
• 5.10b pink (icebox, Mabell) - I linked this route with the 5.9. It went very well, thanks to my recalibration.
• 5.10d yellow (alcove, CC) - Overrated. All jugs.
• 5.10c black (alcove CC) - I honestly don't remember this climb!

After climbing a bit beforehand with Andy, I went to 90 minutes of yoga with Eric.  It was definitely not a flow night!  Nothing much to note except my seated forward fold toward the end of the session.  Eric actually draped himself over my back (back to back) and when I exhaled he dropped his weight on me gently--this caused me to go much much deeper into the fold than I've ever gone before.  It was pretty amazing.  Felt great.

This afternoon I climbed with Andy for the first time in forever.  We didn't have much time before yoga, and we were overfull from lunch, but I managed four routes:

• 5.8 white taped (right of small wall) - Fine warm up.  I got a teeny bit pumpy toward the end because it had a big roof, but it was fine.
• 5.10b black (far wall) - I did this one earlier in the week with Adina, badly, but it was much smoother this time.  I was all shaky from too much chai, but I breathed through it.  Now I believe everyone--it's overrated.
• 5.10d orange (ice box, RZ) - I could have done this clean.  As it was, I stopped twice.  The first time, I got a little mixed up on footwork.  The second time was the second to last move.  I thought it required a dyno, but it really didn't--just a smear.  Good route!
• 5.10b green (door wall) - This had a big green sloper bulge in the middle that was hard to get past, and I even stopped to scratch my head at it, but the route was fine.  I could have done it clean.  Next time!

Tonight I did 90 minutes of vinyasa flow yoga with Jill.  It was a great class.  I was feeling strong, flexible, and balanced--usually it's only one or two of the three.  I was proud of myself for trying poses that I've never done before even though they were not simple.  I did have a little shoulder pain right on the front joint when going down in chaturanga the first 5-8 times, but then it went away.

Apparently I have very flexible shoulders.  In one pose Jill came over and helped me go even deeper into it, which involved some intense (but not painful) shoulder stretching, and it was good.  Good class overall.  I did some arm balances that made me feel strong and focused, and I'm finally not so inept when it comes to Warrior 3 (aka Virabhadrasana III, or this).  I used to think of it as torture.  In Eric's class it kind of is, since we're in it (that is, standing on one foot) for about nine hours.  Jill is more reasonable.

Elliptical machine
Total time: 46:00
Strides: 5690
Low interval: 2:00, 7 xramp, 6 resistance
High interval: 2:00, 12 xramp, 9 resistance
Calories: 440

Heartrate was about 187 at one point.  Very high.  Hard workout.

Guided Benchpress
--3 sets, 20 reps, 20 lbs.
(ow)

Bicep curls
--3 sets, 12 reps, 10 lbs.
--1 set, 30 reps, 4 lbs.

Triceps Pulldown
--3 sets, 15 reps, 32.5(?) lbs.

Bicep Curls
--3 sets, 15 reps, 10 lbs.
--1 set, 30 reps, 4 lbs.

Triceps Pulldown
--3 sets, 15 reps, 32(?) lbs.

Assisted Pullups
--3 sets, 10 reps, 70-lb assist (pin on 13)

The pullups were definitely challenging at the end.  I think I will be sore tomorrow.  But I can't express how good it felt to get back to the gym with enough time to do my FULL workout--cardio and weights, plus some good stretching after the treadmill.

Yay!  Finally back to doing cardio!

Treadmill Run/Walk
Program: 13 (intervals)
Total time: 53:00
Calories: 403.7
Walking interval: 2:00, 3.5 mph, 2% incline
Running interval: 4:00, 5.9 mph, .5% incline
Total distance: 4.16 miles

Most inspiring song: "Map of the Problematique" by Muse

After climbing, I had just enough time to do two arm exercises:

Bicep Curls
--3 sets, 15 reps, 10 lbs. (ow)
--1 set, 30 reps, 3 lbs.

Triceps Pulldown
--3 sets, 15 reps, 32(?) lbs (2 plates + half plate) (ow)

Yeah, I've clearly lost all the muscle I gained at the end of the summer.  That sucks.

Today I climbed with Adina.  It's the first time we've climbed together in donkeys' years.

• 5.8 orange (main pillar) - I went for an easy but longer warm up.  But the route was a little awkward.  Not my favorite.
• 5.9 white taped (next to small wall) - Fine (more warm up).
• 5.10a black (main pillar arete) - Totally overhung, so hard for me since I'm a few pounds heavier and have lost some muscle lately, but at least it was juggy.
• 5.10c yellow (crack wall) - Totally weird and in a dihedral and hard to figure out.  Had to hang a lot.

Today I used ClimbFind to hook up with an afternoon partner named Scott White.  He was nice.  I don't recall very well what I climbed.

• 5.9 (small wall) - Warm up.
• 5.9 - More warm up.
• 5.10b?
• 5.11c pink (alcove) - This is the one with the crazy reach at the end.  Oddly, I was thwarted a move earlier than I was the first time I climbed it.  But I finished.
• 5.10b? green (ice box)

Today I ran/walked the Nike Women's Half Marathon in San Francisco for the fifth year in a row.  Like last year, I really didn't train.  Like, at all.  But unlike last year, I took it very easy and walked most of the race.  My finish time was my slowest by about 40 minutes!

Total Distance: 13.1 miles
Total Time: 3:15:27
5K: 39:52
10K: 1:21:48
15K: 2:13:26
Overall Rank: 10288 (out of about 20,000)
F30-34 Rank: 1776 (cool ranking number!)

I was able to stop and take pictures, talk with Adina on the sidelines, and enjoy the course since I wasn't worrying about time at all.  That was nice.  But next year, man...  That'll be my year!

Last year's results.

A visual of my pace.

Today I did 90 minutes of yoga with Joanie.  She was subbing for Eric.  I liked that she did a lot of meditation and breathing at the beginning, but the practice didn't kick my butt like Eric's does.  She was eh.