Day 3

Kettle bell swing (30)

5 sets pushup/pullup varying grip
3 super- sets bench dum press/lateral dum row
3 super- sets incline bench dum press/bi lateral b.o.r dumbell

1 mile run 9:12


Did this after teaching bootcamp and went into the city to meet Cher at her studio. Love working out in a fully equipped yet private space. Allows the room to contemplate my own private studio.

Running was tough! But so worth it - tomorrow is rest and back to it on Monday

Day 2

3 miles 28:40


Ran mile 1 in under 8:40... forget exact to the second but between 8:20 and 8:40 then walked uphill until I got to the 15:00 mark and then ran whole way to 3 miles finishing 1 minute 20 seconds under a half an hour.


Felt really great to finish -- was tough around 16 - 22 minutes... my right ankle was feeling it a lot. Think it was my casual yacht shoes I wore at work all day. Very flat and not supportive. Maybe should wear running sneakers all day on running days.


Music:
Hero of the Day- Metallica
Baby Hold on to Me - Eddie Money
SexyBack - Justin Timberlake
How Much I Like It - Rihanna
All I Want for Christmas is You (SoSo Def Remix) - Mariah Carey (i'm gonna remove this from the jogging playlist - just doesn't work for jogging as brilliant as it is)
Enter Sandman - Metallica (perfect)
Out of Our Heads - Sheryl Crow (another perfect one)
Beat Goes On - Madonna (also perfect)

Day 1

3 miles
25:00

mile 1 - 8:40
break 1 minute stretch
mile 2 - 8:22
break 1 minute stretch
mile 3 - 7:58

breatheeeeeeeeeeeee

first 4 minutes jog 6.5 mph
60 second sprint at 8.3
2 minute jog 6.4
60 second sprint 8.5
finish out mile at 6.5

mile 2
2 minutes jog 6.5
60 second sprint 8.8
2 minutes jog 6.5
90 second sprint 8.5

mile 3
2 minute jog 7.0
60 second sprint 9.0
30 second jog 6.1
1:30 jog 7.0
2 minute sprint 8.5
finish out mile 7.0

MUSIC
Runaway - Bonnie Raitt
Welcome to the Jungle - Guns n Roses
Aint No Other Man - Christina Aguilera
Sweet Child O' Mine - Guns n Roses
If U Seek Amy - Britney Spears
The Best - Tina Turner
Halo - Beyonce
Whippin My Hair - Rihanna
Sweet Child O' Mine - Sheryl Crow
Hero of the Day - Metallica

i have no life





buns
u check out ur buns
after u've been in mine
perky from the work you did
before you see i'm fine

its not ur fault its me
its not the guy you are.
to touch the one who loves ya
and thank your lucky stars.

for the best one u have
u treat me most unfair
to be the best one I have seen
i can't wash you out my hair

i want to tell you
all of how my day was
and sing you songs
all of how my love was
wrapped up in thoughts of you
tenderly trying to get to you
and hope they'd reach your eyes
and tell u
what i'm dying to tell you.
no matter the other boys
i talk with and enjoy
their sweet kisses and company
its to you I say goodnight
and run my hands along
the space where u should lay
if only in my dreams
that we could stay this way...

new poem

They say u get what u give
I say that's not always true
There are those that give
And then there is you
U reap what you sow
And u are what you eat
This must explain
Why I feel like an ass
Groveling at your feet.
I fooled my heart and soul
Into a million parts
Broke down around your smile
as the target of ur darts.
Its casual what you want
And casual what you got
Its everything I have
Formed into a weighted clot
I've given everything I am
And wanted nothing in return
Except ur eyes to sparkle
And a flame forever to burn.
The suns have risen and lit
Our every wayward path
I wish we could walk together
instead of in this wrath

happens every time

i'm letting myself get to me.

no cigarettes. no ---d. no love. no photos.
no peace. no clean. no body. no joy. no smile.
I can fall so hard in love. And settle for his fist.
my youth is escaping me.
My talent is simmering to a vegetable.
I've locked myself away. afraid of excitement.
afraid of living.

i got stirred up this morning