Fri- 5.5 miles - 42min easy
Sat- 6.6 miles 52:44 at southcamp on dirt w/ hills!
Well, busy of late with the investigation, travel, and what not. I am in the south camp base today and will fly back north tomorrow. I am still feeling tired /beat down a bit, I think from doing 3 hard runs in a 4 day period a week ago. That was out of my normal pattern and messed me up. Workouts have not been poor, but all week I have not had any spring in my step or pep in the legs. I'm back on the HARD workout every 3 days schedule and actually sat down and mapped out the final specifics for my training plan from now through the Vermont 100 July 21st. I am now heading out of an 8 week phase of no long runs, but a focus on getting my speed back. I did however, get in 8 workouts of 14-21 miles with lots of miles at my lactate threshold and current marathon pace. I will now head into an 8 week phase of ENDURANCE work. I will bring back my doubles (only 3 in the last 4 weeks) which will increase my weekly mileage from the 60 I have been doing to 80. I will also (hopefully) put in 3 really long runs of 40, 50, and 50 miles spread 3 weeks apart (5 May, 26 May and 16 June).
Hopefully all will go well. I will still do the Jack Daniels running formula workouts and the great upward spiral I have been on will continue.
Sunday, April 29, 2007
Thursday, April 26, 2007
Chasing Crowther
Thurs- 10 miles 3 w up, 3 x 3k (11:52, 11:56, 11:54) on 2 min rest, 1c dn
Okay I was really pretty happy about this workout today. I warmed up feeling a little tired, then started running loops of my 1520m road loop hoping to run about my lactate threshold pace (somewhere around 6:26 per mile) It was not too windy or hot today, just a lot of sand in the air. I took off a bit quick then settled in and managed to run even laps.(12:03, 12:07, 12:05) The 2min recovery time between reps was totally adequate and the effort on the last one had me thinking that I could easily do another repeat if someone asked me too. I definitely like the Jack Daniels Running Formula workouts. I am getting faster, but am never feeling totally destroyed after the workouts like I am used to from other training methods.
Anyway...on the cool down I figured out I ran about 6:22 per mile....and that that was the pace Greg Crowther ,the 2007 50k and 100k National Champion, held in a 41 mile training run he did in preparation for those events. Damn.
Okay I was really pretty happy about this workout today. I warmed up feeling a little tired, then started running loops of my 1520m road loop hoping to run about my lactate threshold pace (somewhere around 6:26 per mile) It was not too windy or hot today, just a lot of sand in the air. I took off a bit quick then settled in and managed to run even laps.(12:03, 12:07, 12:05) The 2min recovery time between reps was totally adequate and the effort on the last one had me thinking that I could easily do another repeat if someone asked me too. I definitely like the Jack Daniels Running Formula workouts. I am getting faster, but am never feeling totally destroyed after the workouts like I am used to from other training methods.
Anyway...on the cool down I figured out I ran about 6:22 per mile....and that that was the pace Greg Crowther ,the 2007 50k and 100k National Champion, held in a 41 mile training run he did in preparation for those events. Damn.
Changing Plans...Again
Tuesday- off- work interrupts, also tired
Wed- 8 miles 63min w/ 5 x striders
Well, I'm still in North camp... as my south camp trip got cancelled so I could perform some official investigation. I am an Army Officer..and because of that I have other job duties besides treating patients. In Egypt these have included: Being the building and Internet security manager for my company, performing controlled substance inventories, inspecting and inventorying the USA contingents bar, Driving along the Israel/Egypt border & climbing guard towers to confirm the presence of potential treaty violations via binoculars, and now reading Miranda rights to individuals and taking down sworn statements.
Some days you love it some days you hate it, but the Army is for certain...an interesting beast.
Wed- 8 miles 63min w/ 5 x striders
Well, I'm still in North camp... as my south camp trip got cancelled so I could perform some official investigation. I am an Army Officer..and because of that I have other job duties besides treating patients. In Egypt these have included: Being the building and Internet security manager for my company, performing controlled substance inventories, inspecting and inventorying the USA contingents bar, Driving along the Israel/Egypt border & climbing guard towers to confirm the presence of potential treaty violations via binoculars, and now reading Miranda rights to individuals and taking down sworn statements.
Some days you love it some days you hate it, but the Army is for certain...an interesting beast.
Tuesday, April 24, 2007
Tightening The Lid
Monday- 16 miles-1:59- 12 miles w up, 3 mile-19:23, 1 c dn
Last night I did another of one of my favorite type of workouts. I like to run some lactate threshold pace miles at the end of a moderately long run by continually cutting down the pace. Last night after an easy 12 miles I went to my 1520m loop and ran around it continuously 3 times with splits of 6:27, 6:12, 5:47. This averages out to about 6:28 per mile pace...which is my current calculated lactate threshold pace. Running it in a "cut down" manner makes the workout fun and a good challenge. It is liking tightening the lid down on a jar.....each lap I squeeze down the effort just a little bit more.
I got hungry during the warm up run and still felt Fridays long one in my quads as I was a bit tired/sore. Not a lot but enough to know I have been doing some tougher runs. Since everything has been on blacktop, I'm blaming that. If I was running trails last night I would not even have noticed any soreness on ground impact.
I hope to do some threshold repeats tonight then head of to south camp for some easy miles on dirt...mmm looking forward to that! My lovely wife also shipped a pair of the Montrail Odyssey's to me in the mail (Thanks Anne!) so I'm excited to run in some shoes that don't have at least 500 miles on them.
Last night I did another of one of my favorite type of workouts. I like to run some lactate threshold pace miles at the end of a moderately long run by continually cutting down the pace. Last night after an easy 12 miles I went to my 1520m loop and ran around it continuously 3 times with splits of 6:27, 6:12, 5:47. This averages out to about 6:28 per mile pace...which is my current calculated lactate threshold pace. Running it in a "cut down" manner makes the workout fun and a good challenge. It is liking tightening the lid down on a jar.....each lap I squeeze down the effort just a little bit more.
I got hungry during the warm up run and still felt Fridays long one in my quads as I was a bit tired/sore. Not a lot but enough to know I have been doing some tougher runs. Since everything has been on blacktop, I'm blaming that. If I was running trails last night I would not even have noticed any soreness on ground impact.
I hope to do some threshold repeats tonight then head of to south camp for some easy miles on dirt...mmm looking forward to that! My lovely wife also shipped a pair of the Montrail Odyssey's to me in the mail (Thanks Anne!) so I'm excited to run in some shoes that don't have at least 500 miles on them.
Monday, April 23, 2007
American Running Resurgence
Sat- 3 miles- walk (purposely taking it easy)
Sun- 7 miles- 57min- with speed drills & striders
Yesterday in between patients I "watched" the London marathon on the Internet. Once again the live feed video wouldn't play so I just read updates on letsrun.com. Pretty good. You still get the excitement and disappointments you would get with video. I was pretty shocked that Haile Geb. had trouble and stopped. But, USA's newest stud Ryan Hall's performance was not surprising to me. Surprising that the lead pack went slow enough for Ryan to stay in it for 23 miles, but not surprising he ran 2:08:24. The guy is a stud and has run a 1/2 marathon in 59:43. After going through the 1/2 way mark yesterday conservatively, tucked nicely in a pack, I thought he would run about what he did. Very happy for him and USA distance running. This performance along with fellow USA elite runners performances over the last 2 years really indicate America is back among the best in the world. 8-12 years ago a 1:04 1/2 marathon would win a USA championship and few Americans could run that...now we have guys running back to back 1:04's. With Hall, Culpepper, Goucher, Abdi, Meb, Fam, Ritz, Teg, Torres, Rupp, and even Sell. USA distance running is in good shape for years to come. I think it is likely America will have someone break 13:00 for the 5k and 27:00 for 10K on the track this summer.
As for my running, I had a couple easy days to recover. I could have run on Saturday but elected to just go for a walk. Yesterday the legs felt good, strong and comfortable with the speed drills, but a bit fatigued still. I will be getting in a couple longer threshold runs the next two days then traveling down to the south camp base for an extended stay of 10 days. I plan to do a bit of pure caveman running there. Doubles and miles upon miles in the dirt. Hill repeats a couple days but no official workouts. Just miles...... the trials of the miles.
Sun- 7 miles- 57min- with speed drills & striders
Yesterday in between patients I "watched" the London marathon on the Internet. Once again the live feed video wouldn't play so I just read updates on letsrun.com. Pretty good. You still get the excitement and disappointments you would get with video. I was pretty shocked that Haile Geb. had trouble and stopped. But, USA's newest stud Ryan Hall's performance was not surprising to me. Surprising that the lead pack went slow enough for Ryan to stay in it for 23 miles, but not surprising he ran 2:08:24. The guy is a stud and has run a 1/2 marathon in 59:43. After going through the 1/2 way mark yesterday conservatively, tucked nicely in a pack, I thought he would run about what he did. Very happy for him and USA distance running. This performance along with fellow USA elite runners performances over the last 2 years really indicate America is back among the best in the world. 8-12 years ago a 1:04 1/2 marathon would win a USA championship and few Americans could run that...now we have guys running back to back 1:04's. With Hall, Culpepper, Goucher, Abdi, Meb, Fam, Ritz, Teg, Torres, Rupp, and even Sell. USA distance running is in good shape for years to come. I think it is likely America will have someone break 13:00 for the 5k and 27:00 for 10K on the track this summer.
As for my running, I had a couple easy days to recover. I could have run on Saturday but elected to just go for a walk. Yesterday the legs felt good, strong and comfortable with the speed drills, but a bit fatigued still. I will be getting in a couple longer threshold runs the next two days then traveling down to the south camp base for an extended stay of 10 days. I plan to do a bit of pure caveman running there. Doubles and miles upon miles in the dirt. Hill repeats a couple days but no official workouts. Just miles...... the trials of the miles.
Friday, April 20, 2007
The Upward Spiral
Thurs- 3 miles- jog/walk- blah
Friday- 21 miles- 17 miles w up, 3x mile at 6:00 (min rest) 1 c dn
Freaking Awesome workout! Okay today was one of those days where I was unsure what kind of workout I really wanted to do. I had thought of doing a Long long run since it has been 6 weeks, but I still am of the mindset that I need to let this phase (the get the speed back period) play out a bit longer. After one 4 mile loop in 31 minutes I felt good and was still thinking about doing 30+ miles, then in the 2nd 4 mile loop I felt real tired in my quads as it had only been 48 hours since the tough mile repeat session. So I decided to abort the long run and just do another strong effort with threshold pace miles at the end. I finished the 2nd 4 miles loop (31min) and took a gel and headed back out, 3rd loop (31min), I was still feeling tired, but it was not progressing. I decided to press a little bit and felt better. thus the 4th loop was 29:50. I hit another gel, walked for 3 minutes then jogged over to the area where I run my "Sinai mile" loops.
So with 17 miles and 2 hours 11 minutes in my legs I began a 3 x mile with one minute rest bout hoping to run at my threshold pace which is now about 6:26-6:30 per mile. Well it was windy today and the first half of the loop was into it so I pressed a bit. Additionally I felt tired so I figured I needed to press as the last 6 weeks of doing lactate threshold pace stuff has always felt like a PRESSING PACE. But, not tonight. I flew through the first mile to a surprising 5:40 for 1520m or 5:58 pace! Holy crap! I took my 60 sec rest and ran as fluidly and relaxed as possible and hit 5:48. Now I realize this is just one of those special times when the conditioning just catches up to you and WOW, suddenly you are fit. I ran the third one with a bit more effort than the 2nd to make sure the workout stayed even and ran 5:33. Damn. Surprising stuff considering that was mile 20. I took my pulse 90seconds after the third repeat and had 100bpm. Great. I then jog/ walked another mile and called it good for the night.
Fitness is a funny thing. I have been doing speed workouts for 10 weeks now. And consistent strong mileage for 5 months. The work is starting to show. It is an upward spiral. Steady mileage has given me endurance and strength. Thus I can handle longer efforts and recover from them faster.....so I can do more hard efforts. The speed work has increased my neuromuscular efficiency and coordination so my stride is fluid and powerful. I can feel it in my foot plant when running at a good clip. The increased speed makes me feel like running faster. Which with appropriate recovery allows adaptations that let me run yet faster. The spiral continues on upward.
It is surprisingly simple. If you want to be faster...well then RUN faster...you will get there. Today I ran a 3 x mile at a faster clip, with less effort, and 1/3rd the recovery time than one I ran 10 weeks ago after a mere 3 mile warm up.
Lets hope it continues.
Friday- 21 miles- 17 miles w up, 3x mile at 6:00 (min rest) 1 c dn
Freaking Awesome workout! Okay today was one of those days where I was unsure what kind of workout I really wanted to do. I had thought of doing a Long long run since it has been 6 weeks, but I still am of the mindset that I need to let this phase (the get the speed back period) play out a bit longer. After one 4 mile loop in 31 minutes I felt good and was still thinking about doing 30+ miles, then in the 2nd 4 mile loop I felt real tired in my quads as it had only been 48 hours since the tough mile repeat session. So I decided to abort the long run and just do another strong effort with threshold pace miles at the end. I finished the 2nd 4 miles loop (31min) and took a gel and headed back out, 3rd loop (31min), I was still feeling tired, but it was not progressing. I decided to press a little bit and felt better. thus the 4th loop was 29:50. I hit another gel, walked for 3 minutes then jogged over to the area where I run my "Sinai mile" loops.
So with 17 miles and 2 hours 11 minutes in my legs I began a 3 x mile with one minute rest bout hoping to run at my threshold pace which is now about 6:26-6:30 per mile. Well it was windy today and the first half of the loop was into it so I pressed a bit. Additionally I felt tired so I figured I needed to press as the last 6 weeks of doing lactate threshold pace stuff has always felt like a PRESSING PACE. But, not tonight. I flew through the first mile to a surprising 5:40 for 1520m or 5:58 pace! Holy crap! I took my 60 sec rest and ran as fluidly and relaxed as possible and hit 5:48. Now I realize this is just one of those special times when the conditioning just catches up to you and WOW, suddenly you are fit. I ran the third one with a bit more effort than the 2nd to make sure the workout stayed even and ran 5:33. Damn. Surprising stuff considering that was mile 20. I took my pulse 90seconds after the third repeat and had 100bpm. Great. I then jog/ walked another mile and called it good for the night.
Fitness is a funny thing. I have been doing speed workouts for 10 weeks now. And consistent strong mileage for 5 months. The work is starting to show. It is an upward spiral. Steady mileage has given me endurance and strength. Thus I can handle longer efforts and recover from them faster.....so I can do more hard efforts. The speed work has increased my neuromuscular efficiency and coordination so my stride is fluid and powerful. I can feel it in my foot plant when running at a good clip. The increased speed makes me feel like running faster. Which with appropriate recovery allows adaptations that let me run yet faster. The spiral continues on upward.
It is surprisingly simple. If you want to be faster...well then RUN faster...you will get there. Today I ran a 3 x mile at a faster clip, with less effort, and 1/3rd the recovery time than one I ran 10 weeks ago after a mere 3 mile warm up.
Lets hope it continues.
Wednesday, April 18, 2007
Blowing It Out
Wed AM- 3miles- 25min
Wed PM- 8 miles 3.5 w up, 3xsinai mile-5:47,5:28,5:11, 1.5 mi c dn
Hell Yeah! Okay, I am pretty sure that the third "mile" was my fastest one since fall 2002. Since the route is supposedly 1520 meters the 5:11 is worth a 5:27 mile. I am pretty excited. I wanted to do a mile repeat check in as it has been 5-6 weeks since I did one. I still am not fast enough to do mile repeats at my Jack Daniels Rep pace- as that is around 5:28 per mile and he does not advocate doing stuff at rep pace that last longer than a 5 min effort, but once in a while is not a big deal. Since I have no races, I do need to check in every now and then to see if I am advancing in my fitness with efforts like this.
I ran the first one comfortably hard, the second at a hard effort with noticeable breathing, and the third was probably a 90-95% effort. I was just glad that I was able to go faster than the 5:28 I did on the 2nd one. The 2min rest in between repeats was great, and after the first one it seemed like too much. 90 sec post the third repeat I checked my pulse and had 100bpm. That is very encouraging. My fitness is coming around.
The true test will be tomorrow morning when I try to run. 5 weeks ago similar mile reps really banged me up: stiff/sore/ achy, and set off the incredibly tight calves thing I have had problems with for 15 years. Hopefully I won't have that now.
I am ailing a bit though. My right foot is having pain in the 2nd metatarsal/ball of my foot v. neuroma between 2nd and 3rd mets. I had this in April 2006 and it faded in 2 weeks. It popped up last week and I am linking it to a type of shoe with a specific insole. (I am constantly switching my shoes and insoles up)....it is good for the feet/body to have variety. But, the ones with the metatarsal pad in the shoe with the narrow toe box is a bad combo. I am icing and I hope that will make it go away quickly. I also doctored my main orthotic insoles so I'll check it tomorrow and continue to tweak it as needed.
Wed PM- 8 miles 3.5 w up, 3xsinai mile-5:47,5:28,5:11, 1.5 mi c dn
Hell Yeah! Okay, I am pretty sure that the third "mile" was my fastest one since fall 2002. Since the route is supposedly 1520 meters the 5:11 is worth a 5:27 mile. I am pretty excited. I wanted to do a mile repeat check in as it has been 5-6 weeks since I did one. I still am not fast enough to do mile repeats at my Jack Daniels Rep pace- as that is around 5:28 per mile and he does not advocate doing stuff at rep pace that last longer than a 5 min effort, but once in a while is not a big deal. Since I have no races, I do need to check in every now and then to see if I am advancing in my fitness with efforts like this.
I ran the first one comfortably hard, the second at a hard effort with noticeable breathing, and the third was probably a 90-95% effort. I was just glad that I was able to go faster than the 5:28 I did on the 2nd one. The 2min rest in between repeats was great, and after the first one it seemed like too much. 90 sec post the third repeat I checked my pulse and had 100bpm. That is very encouraging. My fitness is coming around.
The true test will be tomorrow morning when I try to run. 5 weeks ago similar mile reps really banged me up: stiff/sore/ achy, and set off the incredibly tight calves thing I have had problems with for 15 years. Hopefully I won't have that now.
I am ailing a bit though. My right foot is having pain in the 2nd metatarsal/ball of my foot v. neuroma between 2nd and 3rd mets. I had this in April 2006 and it faded in 2 weeks. It popped up last week and I am linking it to a type of shoe with a specific insole. (I am constantly switching my shoes and insoles up)....it is good for the feet/body to have variety. But, the ones with the metatarsal pad in the shoe with the narrow toe box is a bad combo. I am icing and I hope that will make it go away quickly. I also doctored my main orthotic insoles so I'll check it tomorrow and continue to tweak it as needed.
Tuesday, April 17, 2007
Sand Storm Alternatives
Monday- 0 miles (1st day off in 25 days)
Tuesday- 8 miles- 2 warm up, 6 at 6:49 pace, workout cut off! freaking treadmill!
Well, tons in the news lately..... good and bad. The Vtech tragedy just sucks the happiness out of you, and overshadows the good though. Great competitions this weekend: BRR 50, AR 50, McN-100, Boston marathon... Glad to see former Montrail runner Scott Wolfe running well placing 2nd at AR 50 in 6:29. Scott and I raced one another in junior college in 1994! Crazy stuff that, then in 2001 he was in VA doing a lot of ultras and ran for Montrail. Last I had heard he was in PT school at UNC. Now I hear he lives in the PNW.
At McN-100 Karl Meltzer won and set another 100 miler course record. Kudos. And at Boston glad to see Uli Steidl run 2:19 nabbing a 12th overall finishing place. Crazy speed in his ultrarunner legs!
As for me, I took yesterday off (a beautiful weather day too) because I was really excited about "watching" the Boston marathon on line by reading the updates. I followed it on letsrun.com, runersworld, chasing kimba, WBZ radio, the BAA homepage and had 4 of the 5 sites crash out!!!!!!! Letsrun ruled once again. what a great site by two nice guys who ran at Yale with my old teamate PLOW's old highschool teammate somewhere in Connecticut.... if I have the story right. Anyway.... I opted NOT to run as the race was going on during my 5pm-8pm window when I normally run after work.
So tonight I wanted (needed) to get in a hard run and wanted to do a threshold run like 3x 2 miles after a 10 mile warm up. But this huge sandstorm blew in with 40mph winds and oven like 100+ heat and, well, sand. You can't run in it... the sand is literally like a white-out snow storm. Visibility was 200m tops. So I got on the treadmill....which has been finicky. It will go for an hour at a reasonable pace then goes into auto-shut off and won't come back to life for like an hour. So my planned indoor workout of 10-12 miles at marathon pace got trashed. I did 2 miles in 16min to warm up, then 6 at my new marathon pace of 6:49 (as it has been 5 weeks and I am guessing I have moved up one VDOT level on the Jack Daniels tables), but then the machine shut off and wouldn't restart... I gave up. ticked me off as I felt really good. Huge difference doing marathon pace stuff fresh v. after a hour of running or a 10mile warm up. oh well sucko
Tuesday- 8 miles- 2 warm up, 6 at 6:49 pace, workout cut off! freaking treadmill!
Well, tons in the news lately..... good and bad. The Vtech tragedy just sucks the happiness out of you, and overshadows the good though. Great competitions this weekend: BRR 50, AR 50, McN-100, Boston marathon... Glad to see former Montrail runner Scott Wolfe running well placing 2nd at AR 50 in 6:29. Scott and I raced one another in junior college in 1994! Crazy stuff that, then in 2001 he was in VA doing a lot of ultras and ran for Montrail. Last I had heard he was in PT school at UNC. Now I hear he lives in the PNW.
At McN-100 Karl Meltzer won and set another 100 miler course record. Kudos. And at Boston glad to see Uli Steidl run 2:19 nabbing a 12th overall finishing place. Crazy speed in his ultrarunner legs!
As for me, I took yesterday off (a beautiful weather day too) because I was really excited about "watching" the Boston marathon on line by reading the updates. I followed it on letsrun.com, runersworld, chasing kimba, WBZ radio, the BAA homepage and had 4 of the 5 sites crash out!!!!!!! Letsrun ruled once again. what a great site by two nice guys who ran at Yale with my old teamate PLOW's old highschool teammate somewhere in Connecticut.... if I have the story right. Anyway.... I opted NOT to run as the race was going on during my 5pm-8pm window when I normally run after work.
So tonight I wanted (needed) to get in a hard run and wanted to do a threshold run like 3x 2 miles after a 10 mile warm up. But this huge sandstorm blew in with 40mph winds and oven like 100+ heat and, well, sand. You can't run in it... the sand is literally like a white-out snow storm. Visibility was 200m tops. So I got on the treadmill....which has been finicky. It will go for an hour at a reasonable pace then goes into auto-shut off and won't come back to life for like an hour. So my planned indoor workout of 10-12 miles at marathon pace got trashed. I did 2 miles in 16min to warm up, then 6 at my new marathon pace of 6:49 (as it has been 5 weeks and I am guessing I have moved up one VDOT level on the Jack Daniels tables), but then the machine shut off and wouldn't restart... I gave up. ticked me off as I felt really good. Huge difference doing marathon pace stuff fresh v. after a hour of running or a 10mile warm up. oh well sucko
Monday, April 16, 2007
Speed Play
Sun- 7 miles- 58min (fartlick session w/ striders, drills, fast fun)
Today I did something different. I ran in the "forest" part of base....an area where they have run an extensive network of "gray water" hoses that come from the water treatment facility. They irrigate with this water about 6-8 rows of bushes and desert trees. Within this clump of living greenery is a sand path that makes a circle and two straight road-like paths. I run in there frequently, but the straights are only 300m long and the circle is about 300m as well, so not a long area to run. But one can do repeats right?! So yesterday I did true speed play as the term fartlick means. I mainly did a lot of striders accelerating from a dead stop to top end and hold for a brief period and gradually decelerate. I also did a bunch of plyometric drills like skipping, carioka, some bounding and explosive form running that I have not done in a long time. When in junior college I used to do these a lot and really had my best stretch of non-injured running and improvement. Maybe its time to put some of this back into play. Especially since I am a trail runner and currently training without trails. Kinda like a mountain bike specialist doing nothing but road biking. Beneficial yes, but not specific enough.
1. Easy day
2. easy with drills and striders
3. longer with threshold or marathon pace work
repeat, repeat, repeat, repeat.......................................
Today I did something different. I ran in the "forest" part of base....an area where they have run an extensive network of "gray water" hoses that come from the water treatment facility. They irrigate with this water about 6-8 rows of bushes and desert trees. Within this clump of living greenery is a sand path that makes a circle and two straight road-like paths. I run in there frequently, but the straights are only 300m long and the circle is about 300m as well, so not a long area to run. But one can do repeats right?! So yesterday I did true speed play as the term fartlick means. I mainly did a lot of striders accelerating from a dead stop to top end and hold for a brief period and gradually decelerate. I also did a bunch of plyometric drills like skipping, carioka, some bounding and explosive form running that I have not done in a long time. When in junior college I used to do these a lot and really had my best stretch of non-injured running and improvement. Maybe its time to put some of this back into play. Especially since I am a trail runner and currently training without trails. Kinda like a mountain bike specialist doing nothing but road biking. Beneficial yes, but not specific enough.
1. Easy day
2. easy with drills and striders
3. longer with threshold or marathon pace work
repeat, repeat, repeat, repeat.......................................
Saturday, April 14, 2007
Movie Review
Sat- 6 miles 45:44
Well my Fri-Sat (the Muslim way) weekend is ending so I figured I'd recount how I wasted my time. As usually I went on a bit of a movie binge.
1. Delta Force- a 1986 Chuck Norris (who is 67 y.o. by the way!) film-exciting, perfect for a 2 hour treadmill run. And very interesting now that I have lived in the middle east and WE as a nation have lived through 9/11. I am glad to say I have met and talked to Chuck and his equally cool wife, as they visited the Walter Reed Amputee rehab clinic last year. He is shorter than you would think, but still in stellar shape. When I pointed out our clinics "total Gym" machine to his wife she told me that he still uses theirs almost every single day. Now that is a testimonial for a good product. When we asked him about all the "Chuck Norris is so tough....sayings" He was almost embarrassed and did not know where they came from, but was flattered.
2. Saving Silverman- a pretty lame comedy with Jack Black. Hey, it passes the time
3. LA Confidential- not sure how old this one is but it had to be one of Russell Crowe's first films. Kim Bassinger does a good job. Very good detective/cop guy flick
4. All the Pretty Horses- Great drama about cowboys and forbidden love. Matt Damon and Penelope Cruz. I really like the two of them.
5. A Night in the Museum- Good family flick with Ben Stiller and Robin Williams, Mickey Rooney. Funny and a fun film.
As you can see, not a bad weekend. Time is rolling, basically only 9 weeks left to go in Egypt...but I have no official orders yet so....
Well my Fri-Sat (the Muslim way) weekend is ending so I figured I'd recount how I wasted my time. As usually I went on a bit of a movie binge.
1. Delta Force- a 1986 Chuck Norris (who is 67 y.o. by the way!) film-exciting, perfect for a 2 hour treadmill run. And very interesting now that I have lived in the middle east and WE as a nation have lived through 9/11. I am glad to say I have met and talked to Chuck and his equally cool wife, as they visited the Walter Reed Amputee rehab clinic last year. He is shorter than you would think, but still in stellar shape. When I pointed out our clinics "total Gym" machine to his wife she told me that he still uses theirs almost every single day. Now that is a testimonial for a good product. When we asked him about all the "Chuck Norris is so tough....sayings" He was almost embarrassed and did not know where they came from, but was flattered.
2. Saving Silverman- a pretty lame comedy with Jack Black. Hey, it passes the time
3. LA Confidential- not sure how old this one is but it had to be one of Russell Crowe's first films. Kim Bassinger does a good job. Very good detective/cop guy flick
4. All the Pretty Horses- Great drama about cowboys and forbidden love. Matt Damon and Penelope Cruz. I really like the two of them.
5. A Night in the Museum- Good family flick with Ben Stiller and Robin Williams, Mickey Rooney. Funny and a fun film.
As you can see, not a bad weekend. Time is rolling, basically only 9 weeks left to go in Egypt...but I have no official orders yet so....
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