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Last week, at the last minute I signed up to run one of my fav races, the EMS Ambulance Chaser 5/10k. My training had once again fallen by the wayside so I figured, signing up for a race would mean at least I get 5k in. On Wednesday I he...
Last week, at the last minute I signed up to run one of my fav races, the EMS Ambulance Chaser 5/10k. My training had once again fallen by the wayside so I figured, signing up for a race would mean at least I get 5k in. On Wednesday I headed over to Stride and picked up my race package. This is always fun as I always run into friends and running buddies. It’s always nice to catch up. On Friday I opted to drive downtown and park my car near the race start at Eau Claire. Yeah for free parking after 6pm. I parked the car at about 6:05…lol. Lots of runners were already milling about. Of course I ran into a variety of friends including my buddies trom Tri it – Rose, Madi, Jake and Jordan. I took photos with my friend Sarah, the Tri-it gang, Batman & Cat Woman, and of course the hunky EMS guys…lol. After milling about we finally headed outside to start the race. The 10k left first and were heading West. Five munutes later those of us doing the 5k headed out and turned East along the river. We followed the paved pathway along the river under the Center St bridge then crossed the river at the next bridge. Half way across the bridbe barely 1/4 of the way into the event, runners were heading back towards me. Jake Serpico was in 2nd place. HE’S 12!!!! No wonder my granddaughter has a crush on him…lol. Still on the pathway but now on the North side of the river we headed East until just past the Center St bridge. Many runners had already turned around and headed back. I played yo-yo with a couple of run/walkers, passing them, then they would pass me. I remembered Rose’s tip and took a few short walk breaks trying to speed up the pace on my run. The knee ached a little, but not unbareable. Other runners still heading to the turnaround, meant I wasn’t last…yeah!. Finally, back across the bridge and on the home stretch…yeah. It was getting quite dark now and the downtown, the bridge, the river everything looked so pretty in the moonlight. The park was almost eerie. The volunteers had flashlights to guide us to the finish. No worries for me, i had two headlamps on…lol. I rounded the corner and saw the clock. OMG, pushit girl and you can beat 50 minutes. Yeah I know it’s slow but for me that was huge….I did it with seconds to spare. I was a happy camper. Sarah was there to cheer me in and snapped a blurry photo. She said it was cause I was moving so fast…lol. We got to eat great stuff after – sausages from Spolumbo’s, fruit, and lots to drink. Sarah headed off quickly but I hung out with the Tri-it gang. Jake picked up first place in his age group but was second overall. Amazing kid! I didn’t win any prizes but was happy with my run and that was all that counted.
about 1 hour ago
Don't be surprised, but I haven't been reading much in the last month (ahem). Since the last club meeting, two more books have crossed my eyes, but I haven't finished a book since the end of August. The good news is that I'm way ahead of...
Don't be surprised, but I haven't been reading much in the last month (ahem). Since the last club meeting, two more books have crossed my eyes, but I haven't finished a book since the end of August. The good news is that I'm way ahead of my goal to read a book a month. I only need to read one more. Most Recent Reads The most recent books I've read were Stephen King's Joyland and Robert Galbraith's (aka J.K. Rowling) Cuckoo's Calling. When you think of mindless summer reads, these two fit the bill perfectly. Both were easy to read and at times engrossing. Neither really wowed me. King provided a taut coming-of-age story with a sense of doom that never came to the kind of spooky climax I desired. Rowling/Galbraith displayed her talents for character and setting, but succumbed to private eye tropes in the end for a disappointing denouement. A Look Back I'm a slow reader, so every year I've made it a goal to read at least a book a month. So far, here are the ones I've finished: Train Dreams Baseball in Blue and Gray Night of the Hunter A Walk in the Woods Sunset Park Driving Mr. Albert Man in the High Castle Someone Could Get Hurt Tenth of December Joyland Cuckoo's Calling I think my favorite of the year so far is Night of the Hunter, by Davis Grubb. The movie was also pretty decent, but it doesn't create the same tension as the book. Robert Mitchum is perfect as the menacing "preacher" Harry Powell, and you can see the seeds of his later portrayal of Max Cady in Cape Fear, but the movie gets a little cheesy. The book is a great thriller and an easy read. Coming Up Next The library, as always seems to be the case anymore, has a couple books waiting for me. Hopefully, I'll find time to read them. Maybe not. We'll see. First is Devil in the White City, by Erik Larson, about the 1893 Chicago World's Fair and America's first serial killer. I've been kind of obsessed with this era of U.S. history, with industrialization and the inventors and tycoons who made it possible. This book has long been on my "to read" list, but was reminded of it after seeing an episode of Haunted History about Dr. H.H. Holmes' "Murder Castle." The other book is Chuck Palahniuk's most recent novel, Doomed, which CRAP! I just realized is a sequal to a book I didn't read. I used to be a major fanboy of Palahniuk, but he got off into this raunchy stuff after a while, and I lost interest. I thought I'd give him another chance. I hope I didn't need to read that other book to enjoy this one. Poor Comic Books I feel terrible. I haven't picked up my comics in more than a month, and I don't have the time or money to do so now. I'm just leaving my local comic book shop out to dry, and I feel guilty. Should I be a good patron and call to say I'm sorry? Or should I just avoid the store forever? You choose! What have you been reading, teammates? Anything you can't put down? Anything you've read that people should stay away from reading? Let us know in the comments!
about 1 hour ago
September was a bust in so many ways. I lost track of tracking my steps. Oops I accidently washed my pedometer. That doesn’t mean I did nothing, I just don’t have record of a number of days. Now I did manage to start October ...
September was a bust in so many ways. I lost track of tracking my steps. Oops I accidently washed my pedometer. That doesn’t mean I did nothing, I just don’t have record of a number of days. Now I did manage to start October on a good note. Last weekend I did not just one but two races. On Friday I ran the 5k EMS Ambulance Chaser event and then on Saturday I did the CRR River Park XC 4k. I’ll tell you more about them in another post. Monday was one of those days where if something could go wrong well it did but at least there was a happy ending. I did my usual when I have an appointment downtown, I parked my car and took the C-Train. I did a little shopping downtown. I found this awesome bag at Winners. Of course it was pink and the cool thing is it is 3 bags in one. There’s the big main bag with lots of zippered areas and shoulder straps plus hand straps. Then there was also two smaller bags for a variety of uses and all for under $30. I bought that and a couple of other things. I juggled the new stuff around between my new bag and the small backpack I had with me and headed off to my 2pm meeting. It started to get warm so as I walked to my meeting I removed my sweater. In doing so my keys which oops were only attached to my backpack by a fob fell off. This went unnoticed by me as I was listening to my iPod. In fact I never noticed them missing at my meeting, nor when I boarded the C-Train to head home. I chatted with a friend on the train and after he got off at his stop my stop was just a couple away so I started to look for my keys. Crap!!! Where were they. I went through my backpack. I empty every pouch and pulled everything out. I did the same with my new bag. No luck!!! Crap!!! I did this at least three times, tears now streaming down my face. What am I going to do!?!?!?! And here I thought I was having a great Monday. So much for that. I stayed on the train at my stop as at that point it reverses and heads back downtown. I needed to reverse/retrace my steps. In the meantime I made to calls. I called the office where my meeting had been held. They checked, nothing, CRAP!!! I called Winners, they checked, nothing. CRAP!!! I went through my bag again, still crying. A gentlemen near by saw my tears and asked what was wrong. I explained. He said “this may seem strange but I was a pastor, let me tell you a story…” He went on to tell me how he had lost some important papers. That he had prayed and later the papers were found. He was very sweet about it. I thanked him as he got off the train. Downtown I got of the train and rewalked the same route I had taken earlier. I went into winners and followed the same route around the store, I looked under racks and shelves in case someone had kicked them underneath something. I checked with security and customer services. Still no luck. Still crying, still worried and not sure what to do. I remembered the conversation on the train and while not my usual style, yes I do believe in God, but I don’t go to church. So to myself I began saying a few prayers amongst the tears. People must have thought I was a weird lady…lol. I got back on the train and then left it again at the stop where I walked to my meeting. I remembered where I took my sweater off and had a feeling that’s where they might be. I tried the office door, it was locked. By now it was just after 5pm, I looked around the side and found a couple of people smoking. I asked “This may seem weird but did anyone turn any keys in?” One of them replied “Yes, actually I have an email about someone finding some keys”. OMG OMG, they had to be my keys. She forwarded the email to my Gmail account and gave me the number to call. I called the number, it was the after hours number so I wasn’t sure I was going to be able to get them that day. I emailed the person who found them. It took what seemed forever but I got a call back and YES, he had my keys.
about 3 hours ago
This is a picture I took on a trip to the local Butterfly Garden. Just including it because I thought it was pretty!I'm doing better. It's weird to have my house as packed up as it is. But I've been focusing on little things: I got up...
This is a picture I took on a trip to the local Butterfly Garden. Just including it because I thought it was pretty!I'm doing better. It's weird to have my house as packed up as it is. But I've been focusing on little things: I got up and took a walk this morning. I have several errands I don't want to do, so I wrote them down and am working on them a couple at a time. That sort of thing. You know, picking up boxes at the licquor store, cancelling our gym membership, those type things. I hate doing stuff like that, I have no idea why. I think in my past life I was a recluse. :-)But hub is working in the city and isn't getting home until 6 or so, so I need to take care of what I can. I'm jut so thankful he is working. It's been pretty grim for temp construction down here, so we both are thankful for that.Have a good one.
about 3 hours ago
The most often asked question for weight training is: HOW MANY REPETITIONS SHOULD YOU DO? My answer is, it depends, if you are training for Strength, Muscle Mass, or Endurance. NOTE: there are some older articles on weight lifting on ...
The most often asked question for weight training is: HOW MANY REPETITIONS SHOULD YOU DO? My answer is, it depends, if you are training for Strength, Muscle Mass, or Endurance. NOTE: there are some older articles on weight lifting on this blog. The top 4 articles are weight ratios for power clean, bench press and squats in terms of your bodyweight, my old weight training program, a discussion on how to determine 1 rep max (1 RM) and another sample weight training program from another coach. Below is a chart with estimates on percentages of 1RM (one rep max or one repetition maximum) and the benefits associated with the reps and intensities. The chart may be off by one rep either way, but you can get an idea of the big picture. You can look at this chart and it will explain why I do 4×5 reps or 8-6-4-2-2 or three-by-threes or why I do doubles and triples but never a single 1RM. Also, genetically I get very big lifting weights (most men would die for this problem) but I don’t want to get too big as 400 meters is a long way around the track carrying an elephant, grizzly bear and piano. In terms of how long to stay in the weight room, 45 minutes is usually my limit. The number of sets for a particular exercise should be limited to 3 or 4. If you are coming straight from the track (my personal recommendation, though several world class athletes prefer a 9am weight session) then you are already warmed up. Jump right in with a fresh T-shirt please, and bring a small towel to wipe off the sweat on the bench! How many reps should you do? What does this chart tell us? 1-3 reps: Max and Relative strength 3-5 reps: Max strength and low end hypertrophy 5-8 reps: Best combo of max strength and hypertrophy 6-10 reps: Good strength, better hypertrophy 10-15 reps: Excellent hypertrophy (for bodybuilders), average strength, lots of fatigue 15-20 reps: some hypertrophy, lots of endurance, tons of fatigue Strength, Muscle Mass, and Endurance If you like infographics, then this picture gives a better representation, though the content is aimed at getting BIG and STRONG. Thanks Mehdi from Stronglifts.com for the image (though I don’t know where he stole it from either). Click on the image for a larger view. (960 x 810px) Copyright © 2012 by Speedendurance.com. All Rights Reserved. Speedendurance.com is on Facebook. Visit: Most Popular articles for 2011: 400 meter Training and Racing: 400 meter training from Supertraining 400 meter training workouts the 6×200 meters 400 & 800 meter training workouts: The breakdown Race strategy: How to run the 400 meters 800 meter Training: Training 800 meter runners Sprint Starts: Usain Bolt training regimen video: The Start Football 40 Yard Dash: 40 yard dash times for Usain Bolt & Ben Johnson Baseball 60 Yard Dash: Baseball 60 yard dash: What’s a good time? Recovery: Ice Baths for Workout Recovery Supplements: Nutrition for recovery: The Post-workout drink controversy Analysis: Usain Bolt’s 100m 10-meter splits and speed endurance Strength Endurance: Matt’s 60-second pull up World Record Video
about 7 hours ago
Earlier this week, I started asking some local elites about the remainder of their 2013 race schedule. Seeing how Kilian has tied up the Skyrunning competitions again, UROC was quite a showdown, and the 2013/14 Montrail UltraCup is still...
Earlier this week, I started asking some local elites about the remainder of their 2013 race schedule. Seeing how Kilian has tied up the Skyrunning competitions again, UROC was quite a showdown, and the 2013/14 Montrail UltraCup is still a mystery, what's left for big races/prize purses that can attract the uber-ultra-elites into some head-to-head madness? Usually there is one big one left - The North Face Challenge - San Francisco, the grand finale of TNF's year-long global competition, which often boasts a $10k winning prize. So I asked around and guess who is coming? So far, I can't find anyone. From what I can tell, the elite invites that attracted 100+ from around the globe last year is mysteriously gone. The press I contacted have no info, and I didn't get a response from the race organizers. Could it be that the TNF Series has headed the route that Competitor.com took with their Rock n' Roll series, and have ended their outreach/prizes to elites? Given all the longer distances of the race are sold out for TNFC-SF, it's not like they need it to draw attention to the race. Still, that would be a bummer. It was so great to see all the international athletes in SF last year, even when the weather forced last minute course changes. We all know that VFC, the holding company for The North Face, makes tons more money selling jackets and backpacks to everyday folks. But I've always been impressed with their use of elite runners to promote an iconism that is inspiring, and their willingness to put some money on the table to draw the greats into competition. Let's face it, there were one of a few sponsors willing to do so, and it helped pull us into the golden age of trail running. But when the financiers at the Competitor Group did the math, they felt the price of drawing elites wasn't as good as say, another rock band on the course (I mean, why draw the line at one per mile?). Let's hope this isn't an early signal of where the TNF brand is going. [Note - per the sleuthing of commenters below, it appears the $30k in prize money is indeed intact, and there are some elites rumored to be coming including the defending champion, Miguel Heras.] - SD
about 23 hours ago
about 24 hours ago
Have you ever been riding your bike (or running, or walking) and you hit a patch of gravel (or water or mud) and next think you know, you are on all fours, dirty, bleeding, and wondering what just happened? (Please say I'm not the only ...
Have you ever been riding your bike (or running, or walking) and you hit a patch of gravel (or water or mud) and next think you know, you are on all fours, dirty, bleeding, and wondering what just happened? (Please say I'm not the only one this graceful!).I mean, intellectually, you know exactly what happened, but its taking a few minutes for your brain to catch up with your new muddy reality.So, my life has been like that the past 3 weeks or so: buffeted by some very unexpected stressors (small, fairly significant, medium-ish) in rapid succession, I'm just now feeling that maybe my mind is beginning to catch up. For the past 3 weeks nothing has been processed, I've just gone through the motions of day to day living.But I do remember that I committed to making some efforts at stress reduction. I don't even remember what they were. Good thing I blog: I'll have to go back and look. :-) In any case, you can imagine how successful they've been.This morning I went downstairs and did a cardio video, then popped in a yoga video (I've done my stretching video a couple of times, but this was my first attmept at yoga in 3 or so weeks). I made it 5 minutes. Seriously, I was unable to be that mentally quiet more than 5 minutes. I turned off the tape and went on with my day.It's not that all my good habits have been abandoned - they haven't. But bad ones have crept back in. And mainly its just been rough - remember me writing about the fact that my resilience is broken? So when stuff happens it isn't pretty.Last time I took a pretty good spill on my bike I was a couple miles out on a trail that goes several miles straight into the Everglades. After I stood up and was scared and bleeding, I didn't have any real choice except to get back on the bike and ride it back to the car. Life is like that sometimes, whether you are prepared or not, cooping well or poorly, time marches on. And you have to go on.I'm beginning to think again of changes I'd like to make to reduce my stress. Maybe this time I will get a chance to work on them. :-)
1 day ago
Hill training and marathon prediction time Hi Marius, thanks for giving us a fun and effective program. I have two questions for you. First: Last year
Hill training and marathon prediction time Hi Marius, thanks for giving us a fun and effective program. I have two questions for you. First: Last year
1 day ago
Last night I went outside with the dogs and it was raining a bit. There was the biggest dragon fly I have ever seen relaxing on our pool fence. His body was over 6 inches, with a wing span of 8 or so! He was still there this morning b...
Last night I went outside with the dogs and it was raining a bit. There was the biggest dragon fly I have ever seen relaxing on our pool fence. His body was over 6 inches, with a wing span of 8 or so! He was still there this morning but one of the dogs startled him and he flew away. He was like something out of "Jurassic Park".My favorite work shoes have died (the heel literally split). They are 3 years old and I wear them several times a week, so its not like I didn't get my money's worth! I bought them back in NC - I have been unable to find work shoes here. Women's shoes seem to fall into 1 of 2 categories: boots or scary high heels. Since I can't walk in crazy high heels and boots with capris does not align with my conservative sense of style, I am doomed to be barefoot. I have one other pair of black, open toed, not too high shoes left from NC. They are more casual, but I will have to make do. I went looking again last weekend. Nothing. Sigh. Kohl's, you've let me down!
1 day ago