Here's today training -
1. Ovearhead press - 1x5@60lbs 1x5@70lbs 1x7@80lbs
2. Long cycle -@20kgs 5:00 27 reps (6,6,6,3,6)
3. Pushups - 1x30
4. Run - bike path 5.02 (Bikilas LS)
~
pushups/lunge/pullups later
Happy with a 8:42 pace after a long week of hills and long cycle and immediatly after todays 5 minute set - legs were a bit fried.
I'm not fast - but I'm faster.
Thursday, March 31, 2011
Ankles
Here's a photo of Dr. Randy's foot after a stumble on the trail last Tuesday.
This happened about 2.5 into an 8 mile run and Randy toughed it out to the end. I have done something similar but since adding some ankle strengthening moves with the bands my ankles have been pretty stable on the trails and the few times there has been a twsit of stumble my ankles have rolled without incident. The trails can be tough on the ankles and I firmily believe that a lower profile shoe will not only strengthen the ankles and feet but help avoid further twisting due to being closer to the ground and having a more intuitive feel for the trail itself. Having said that - accidents do happen and the best we can ever do is to be full prepared (strength training, mobility and flexibility) and aware of the trail conditions.
Here's a great video from RunnerDudes blog -
And more if an injury has already occured from Fast Rehab.com
Hapy running!
Eric
This happened about 2.5 into an 8 mile run and Randy toughed it out to the end. I have done something similar but since adding some ankle strengthening moves with the bands my ankles have been pretty stable on the trails and the few times there has been a twsit of stumble my ankles have rolled without incident. The trails can be tough on the ankles and I firmily believe that a lower profile shoe will not only strengthen the ankles and feet but help avoid further twisting due to being closer to the ground and having a more intuitive feel for the trail itself. Having said that - accidents do happen and the best we can ever do is to be full prepared (strength training, mobility and flexibility) and aware of the trail conditions.
Here's a great video from RunnerDudes blog -
And more if an injury has already occured from Fast Rehab.com
Hapy running!
Eric
The Pleasure of (New) Shoes
Ok, this post is for a friend with a "similar" (read: same) problem.
In defense of my friend (Matt - you've been called out)and this video AND as someone who has five pair of Vibram Five Fingers, Merrell Trail Gloves, NB Minumus, NB 100's and 101's, La Sportiva CrossLites and ummmm....maybe a few others - it's hard to say no to a new pair of shoes.
Actually I've never said no to a new pair of shoes.
But I imagine it would be.
In defense of my friend (Matt - you've been called out)and this video AND as someone who has five pair of Vibram Five Fingers, Merrell Trail Gloves, NB Minumus, NB 100's and 101's, La Sportiva CrossLites and ummmm....maybe a few others - it's hard to say no to a new pair of shoes.
Actually I've never said no to a new pair of shoes.
But I imagine it would be.
Wednesday, March 30, 2011
Todays Training
Todays training -
1. Long cycle -@20kgs 5;00 25 reps
2. Jerk set -@20kgs 1:00 9 reps
3. Pushups -1x25
4. Pullups -1x5
5. Run - bike path 7.5 (Bikila LS)
`
Nice run with Melissa on tired legs from long cycle and yesterdays hills. Sounds like she may want to run Umstead next year as well - so the plan is Umstead 2012 - Matt, Randy, Melissa and me....right?
1. Long cycle -@20kgs 5;00 25 reps
2. Jerk set -@20kgs 1:00 9 reps
3. Pushups -1x25
4. Pullups -1x5
5. Run - bike path 7.5 (Bikila LS)
`
Nice run with Melissa on tired legs from long cycle and yesterdays hills. Sounds like she may want to run Umstead next year as well - so the plan is Umstead 2012 - Matt, Randy, Melissa and me....right?
Tuesday, March 29, 2011
Quiet
It's quiet.
And few words slip past to
reach the fingers.
I write only what has
fallen.
Returning to the silence of
this poem.
~
and more than words...but stillness caressed on the
borders of their meaning.
A poem is captured in a shift of
wordless nothing to a subtle
expression of...
This.
And few words slip past to
reach the fingers.
I write only what has
fallen.
Returning to the silence of
this poem.
~
and more than words...but stillness caressed on the
borders of their meaning.
A poem is captured in a shift of
wordless nothing to a subtle
expression of...
This.
Training today and return of the hills!
Todays training -
1. Long cycle -@20kgs 7:00 33 reps
2. Db curls - @30lbs 2x6
3. Pushup circuit - 20/10/10/10 (reg/close/wide/pike)
4. Pullups/close grip chins - 5/4
5. Run - 7.81 trail (Merrell trail glove)
~
No overhead press today - I may cut back on this movement to once a week and try a 531 once a week template. Up in the air right now.
Lots of hills today - nothing overwhelming - but lots of them on a fairly consistent basis durng the run. Ran with Dr. Randy who is a hill running machine! I'm waiting for his guest blog on his minimalistic experient - he's been running in the Merrell True Glove. Hopefully he'll break down and write me something!
More pushups/lunges/pulups later along with walking the dogs.
Thanks for reading!
1. Long cycle -@20kgs 7:00 33 reps
2. Db curls - @30lbs 2x6
3. Pushup circuit - 20/10/10/10 (reg/close/wide/pike)
4. Pullups/close grip chins - 5/4
5. Run - 7.81 trail (Merrell trail glove)
~
No overhead press today - I may cut back on this movement to once a week and try a 531 once a week template. Up in the air right now.
Lots of hills today - nothing overwhelming - but lots of them on a fairly consistent basis durng the run. Ran with Dr. Randy who is a hill running machine! I'm waiting for his guest blog on his minimalistic experient - he's been running in the Merrell True Glove. Hopefully he'll break down and write me something!
More pushups/lunges/pulups later along with walking the dogs.
Thanks for reading!
Monday, March 28, 2011
Todays Training
Workout -
1. Overhead press -@75lbs 5/3/2
2. Long cycle -@20kgs 6:00 30 reps
3. Pushup circuit - 20/10/10/10 (reg/close/wide/bar)
4. Pullup/close grip chins - 5/4
5. Plank - 1:00
6. Run - 3.25 trail (Merrell Trail Glove)
~
Hill day (Hillzilla ll!) tomorrow and I'll be feeling it after long cycle today and more so after tomorrows set. All good prep for the hills of Catoctin this summer - and any other hill that comes up before than. Some more pushups/pullups and lunges a bit later but only for a mini workout.
Thanks for reading!
1. Overhead press -@75lbs 5/3/2
2. Long cycle -@20kgs 6:00 30 reps
3. Pushup circuit - 20/10/10/10 (reg/close/wide/bar)
4. Pullup/close grip chins - 5/4
5. Plank - 1:00
6. Run - 3.25 trail (Merrell Trail Glove)
~
Hill day (Hillzilla ll!) tomorrow and I'll be feeling it after long cycle today and more so after tomorrows set. All good prep for the hills of Catoctin this summer - and any other hill that comes up before than. Some more pushups/pullups and lunges a bit later but only for a mini workout.
Thanks for reading!
Sunday, March 27, 2011
Sir Paul - Glass Walls
Many won't watch.
Many more may watch and still defend their addictions.
Some may even question their diet and animal
consumption.
This is for you than - for those who are ready.
Many more may watch and still defend their addictions.
Some may even question their diet and animal
consumption.
This is for you than - for those who are ready.
Training - 03/27/11
Training for today -
1. Run - trail 6.0 (Merrell Trail Glove)
2. Pushup circuit - 30/10/10/10 (Reg/close/wide/Hindu)
3. Alternating Lunge - 2x20
4. Pullups/close grip chins - 6/4
~
Finished off the week at around 46.82 for total milage - I had planned on 50 but life crept in the way and I'm still early in the build up for volume and not yet ready for double runs. Maybe this week. I'll be sticking with long cycle through the week as well - mostly with the 20's but maybe a few sets with the 16's if feeling a bit off or in need of a rest. Should be a fun week!
1. Run - trail 6.0 (Merrell Trail Glove)
2. Pushup circuit - 30/10/10/10 (Reg/close/wide/Hindu)
3. Alternating Lunge - 2x20
4. Pullups/close grip chins - 6/4
~
Finished off the week at around 46.82 for total milage - I had planned on 50 but life crept in the way and I'm still early in the build up for volume and not yet ready for double runs. Maybe this week. I'll be sticking with long cycle through the week as well - mostly with the 20's but maybe a few sets with the 16's if feeling a bit off or in need of a rest. Should be a fun week!
Saturday, March 26, 2011
Training log and shoe review
Todays training -
1. Run - bike path 21.10 miles (Bikilas LS)
2. Windmill -@12kgs 2x5
3. Pushup circuit - 30/10/10/10 (reg/close/wide/pike)
4. Pullups/close grip chins- 7/6
5. Plank - 1:00
~
First run in the Bikila LS and I was afraid I was going to be dissapointed. The shoe felt like it had a bit of a thinner soul and that 20+ might not be doable right off the bat. Around 4 miles or so things began to click in place and the coconut fiber uppers woked their magic too. In the past with the old Bikilas my feet would sometimes blister around the 18-20 mile mark due to moisture (ummm...sweat) and a somewhat stiff upper. No issues this time as the coconut fiber really helped wick the moisture away and is incredibly soft and comfortable. The lacing system helped in this aspect as well keeping it a bit looser where it would previously chafe. I'm impressed that Vibrams took a great shoe and imroved it measurably - no small feat (get it?)
Another runner pulled up along side me at the 15 mile mark to talk shoe - specifically Vibrams. Turns out we raced together at Nelson's 50k back in 2010 - I was heavily shod in the Cascadia's then as he noted and he mentioned that he could see a definite change in my stride since turning minimalistic. It takes time - but it will happened if approached with patience and care.
So what are you guys waiting on?
Try 'em!
1. Run - bike path 21.10 miles (Bikilas LS)
2. Windmill -@12kgs 2x5
3. Pushup circuit - 30/10/10/10 (reg/close/wide/pike)
4. Pullups/close grip chins- 7/6
5. Plank - 1:00
~
First run in the Bikila LS and I was afraid I was going to be dissapointed. The shoe felt like it had a bit of a thinner soul and that 20+ might not be doable right off the bat. Around 4 miles or so things began to click in place and the coconut fiber uppers woked their magic too. In the past with the old Bikilas my feet would sometimes blister around the 18-20 mile mark due to moisture (ummm...sweat) and a somewhat stiff upper. No issues this time as the coconut fiber really helped wick the moisture away and is incredibly soft and comfortable. The lacing system helped in this aspect as well keeping it a bit looser where it would previously chafe. I'm impressed that Vibrams took a great shoe and imroved it measurably - no small feat (get it?)
Another runner pulled up along side me at the 15 mile mark to talk shoe - specifically Vibrams. Turns out we raced together at Nelson's 50k back in 2010 - I was heavily shod in the Cascadia's then as he noted and he mentioned that he could see a definite change in my stride since turning minimalistic. It takes time - but it will happened if approached with patience and care.
So what are you guys waiting on?
Try 'em!
Friday, March 25, 2011
Between us
"All the way to heaven is heaven"
— St. Catherine of Siena
and then there is you and I and the
distance held between us.
heaven pressed against flesh to the
bones of our existence.
all the way - and more - our desries lead to
eden
— St. Catherine of Siena
and then there is you and I and the
distance held between us.
heaven pressed against flesh to the
bones of our existence.
all the way - and more - our desries lead to
eden
Todays Training
Today's training -
Overhead press -@90lbs 5/3/2
Long cycle -@16kgs 5:00 40 reps
Pullups/close grip chins – 7/5
Curls -@65lbs 3x6
Pushup circuit – 25/10/10/10 (reg/close/semi planche/pike)
Plank/situps – 1:00/20 reps
Fairly easy and should be ready for 20+ tomorrow on the bike paths.
Overhead press -@90lbs 5/3/2
Long cycle -@16kgs 5:00 40 reps
Pullups/close grip chins – 7/5
Curls -@65lbs 3x6
Pushup circuit – 25/10/10/10 (reg/close/semi planche/pike)
Plank/situps – 1:00/20 reps
Fairly easy and should be ready for 20+ tomorrow on the bike paths.
Thursday, March 24, 2011
Within
Each breath falls on
its own.
The gravity of this moment
pulls to our awareness.
Following the breath...we meet
on the ground of our shared
existence.
And now there is nowhere
left to fall...
Except
within.
~
and then...a stillness found of
new becomings and motion
born again
its own.
The gravity of this moment
pulls to our awareness.
Following the breath...we meet
on the ground of our shared
existence.
And now there is nowhere
left to fall...
Except
within.
~
and then...a stillness found of
new becomings and motion
born again
Kirtan Kriya Meditation
Here is a simple, effective meditation technique from the Kundalini tradition - Kirtan Kriya. I first read about this method as a treatment for helping Alzheimer's patients (and prevention.)
For those who are time crunched yet with for a method that will help us remain peaceful and calm through the day while deepening our connection to the Divine - give it a go.
Here's how -
Peace,
Eric
For those who are time crunched yet with for a method that will help us remain peaceful and calm through the day while deepening our connection to the Divine - give it a go.
Here's how -
Peace,
Eric
Last nights Dinner - Vegan Pizza
I have been experimenting with vegan pizza a bit lately and each time out gets a little better than the last. Very simple to prepare and like most of my planned cooked meals takes less than 20 minutes total prep and cook time.
Beginning with (of course) slightly satueed (in vegetable broth) vegetables and diced pineapple -
and placed over muilti grain low fat pita bread and Trader Joe's fat free pizza sauce and sprinkled with Kal's Nutrional Yeast Flakes and extra seasoning to taste -
And placed i the oven for about 10:00 to bake -
And there you have it.
Oh, I added quinoa, and a mix of tofu and lentils with the sauteed vegetables for a bit of added protein. Use your imagination for toppings and if it's not an issue in your diet you can even purchase vegan pepperoni or sausage. Personally I think that fresh produce is the best way to go (processed food - even vegan style should be kept to a minimum) but added along with the vegetables shouldn't be much of an issue if used sparingly.
Enjoy!
Beginning with (of course) slightly satueed (in vegetable broth) vegetables and diced pineapple -
and placed over muilti grain low fat pita bread and Trader Joe's fat free pizza sauce and sprinkled with Kal's Nutrional Yeast Flakes and extra seasoning to taste -
And placed i the oven for about 10:00 to bake -
And there you have it.
Oh, I added quinoa, and a mix of tofu and lentils with the sauteed vegetables for a bit of added protein. Use your imagination for toppings and if it's not an issue in your diet you can even purchase vegan pepperoni or sausage. Personally I think that fresh produce is the best way to go (processed food - even vegan style should be kept to a minimum) but added along with the vegetables shouldn't be much of an issue if used sparingly.
Enjoy!
Todays Training and Hillzilla Pat l
Todays workout -
1. Overhead press - @85lbs 5/3/2
2. long cyle -@20kgs 6:00 29 reps (5,5,5,5,5,4)
3. Pushup circuit -20/10/10/10 (Hindu/wide/close/reg)
4. Pullups/close grip chins - 6/4
5. Run - trail 6.20 (Merrell Trail Glove)
~
Long cycle was just enough to make every hill feel like a mountian today. Hillzilla Part 1 is in the books! Part ll will have more hills and will take place next Tuesday (take note Dr. Becker) if anyone else would like to get out on the trails and hit every hill we can find or think of. There will be at least two major races this year where hills will be a major factor (CAT and Conetoga) so the more hills now the better for later.
Thanks for reading!
Eric
1. Overhead press - @85lbs 5/3/2
2. long cyle -@20kgs 6:00 29 reps (5,5,5,5,5,4)
3. Pushup circuit -20/10/10/10 (Hindu/wide/close/reg)
4. Pullups/close grip chins - 6/4
5. Run - trail 6.20 (Merrell Trail Glove)
~
Long cycle was just enough to make every hill feel like a mountian today. Hillzilla Part 1 is in the books! Part ll will have more hills and will take place next Tuesday (take note Dr. Becker) if anyone else would like to get out on the trails and hit every hill we can find or think of. There will be at least two major races this year where hills will be a major factor (CAT and Conetoga) so the more hills now the better for later.
Thanks for reading!
Eric
Wednesday, March 23, 2011
Yes, I have (still more) New Shoes
New shoes -
These are the new Vibram Five Finger Bikila LS (lace System - yes they have laces!) I had planned on getting these but not quite so soon. But my REI dividend credit arrived along with a 20% coupon on a single purchase - who could say no? So I got the shoes along with $3.85 back in cash. Not a bad deal. No shoe review yet - I won't do an actual run in these until Saturday as tomorrow is "Hillzilla" day with Matt and Randy. Stay tuned for details on that! I will say right off the bat that thse shoes are the most comfortable VFFs I have put on as yet - plus they slip on quick and easy. I'm looking forward to Saturdays 20 plus!
Thanks for reading,
Eric
These are the new Vibram Five Finger Bikila LS (lace System - yes they have laces!) I had planned on getting these but not quite so soon. But my REI dividend credit arrived along with a 20% coupon on a single purchase - who could say no? So I got the shoes along with $3.85 back in cash. Not a bad deal. No shoe review yet - I won't do an actual run in these until Saturday as tomorrow is "Hillzilla" day with Matt and Randy. Stay tuned for details on that! I will say right off the bat that thse shoes are the most comfortable VFFs I have put on as yet - plus they slip on quick and easy. I'm looking forward to Saturdays 20 plus!
Thanks for reading,
Eric
Training for the day
Todays training -
1. Overhead press -@80lbs 5/3/2
2. Long cycle -@20kgs 5:00 25 reps
3. Pushup circuit -25/10/10/10 (reg/close/wide/pike)
4. Pullups - (med grip0 1x7
5. planks/ab stuff
6. Run - bike path 4.80 (Bikilas)
~
Not as far as I would have liked to run this morning but life pops up to hcange our plans sometimes. Expecting a very hilly run tomorrow so maybe for the best today.
Thanks for reading!
Eric
1. Overhead press -@80lbs 5/3/2
2. Long cycle -@20kgs 5:00 25 reps
3. Pushup circuit -25/10/10/10 (reg/close/wide/pike)
4. Pullups - (med grip0 1x7
5. planks/ab stuff
6. Run - bike path 4.80 (Bikilas)
~
Not as far as I would have liked to run this morning but life pops up to hcange our plans sometimes. Expecting a very hilly run tomorrow so maybe for the best today.
Thanks for reading!
Eric
Tuesday, March 22, 2011
Todays training and some thoughts
Today's training -
1. Overhead press -@75lbs 5/3/2
2. Long cycle -@20kgs 4:00 20 reps (5rpm)
3. Curls -@75lbs 3x5
4. Pushup circuit - 25/10/10/10 (Reg/close/wide/pike)
5. Pullups - 1x7
6. Run - 4.70
~
Ran 4 quarter mile repeats (at pond not track)and finished with a cooldown run. No idea what my pace was but next time I'll take a stopwatch along with my garmin. Speed work is a big maybe - if I feel like it maybe too much or added stress I'll drop it pretty quick. Getting pretty good results with just tempo(ish) runs and weekly long run along with the kettlbells so they may not be needed or only used on a limited basis to increase foot turnover. We'll see. The plan is to do them weekly and maybe alternate quarter miles with mile repeats and take the thrid week off (longer run). Open to suggestions if any has any!
Thanks for reading,
Eric
1. Overhead press -@75lbs 5/3/2
2. Long cycle -@20kgs 4:00 20 reps (5rpm)
3. Curls -@75lbs 3x5
4. Pushup circuit - 25/10/10/10 (Reg/close/wide/pike)
5. Pullups - 1x7
6. Run - 4.70
~
Ran 4 quarter mile repeats (at pond not track)and finished with a cooldown run. No idea what my pace was but next time I'll take a stopwatch along with my garmin. Speed work is a big maybe - if I feel like it maybe too much or added stress I'll drop it pretty quick. Getting pretty good results with just tempo(ish) runs and weekly long run along with the kettlbells so they may not be needed or only used on a limited basis to increase foot turnover. We'll see. The plan is to do them weekly and maybe alternate quarter miles with mile repeats and take the thrid week off (longer run). Open to suggestions if any has any!
Thanks for reading,
Eric
Monday, March 21, 2011
Hills - up and dowm and some great tips
Great tips on uphill running.
~
And down hill.
Get out and run!
~
And down hill.
Get out and run!
Contemplating Walls
As if alone...
We wish for distant
hands.
Yet even walls are embraced
by the space they seek to
part.
We stand as walls before
the night...
Caressed on every
side.
~
Remember this - always:
alone is but the thought of absence and still
more in thoughtless wonder -
we touch the world in
every way.
We wish for distant
hands.
Yet even walls are embraced
by the space they seek to
part.
We stand as walls before
the night...
Caressed on every
side.
~
Remember this - always:
alone is but the thought of absence and still
more in thoughtless wonder -
we touch the world in
every way.
Todays Training
Todays workout -
1. Overhead press -@70lbs 3/5/2
2. Long cycle -@20kgs 5:00 21 reps
3. Pushup circuit - 25/10/10/10 (reg/close/wide/pke)
4. Plank - 1:00
5. Run - 4.08 trail/road (Merrell Trail Glove)
~
Ran with Matt and Dr. Randy down Cascade and up Illchester Rd - always a pretty serious climb and more so today after Buzzard rock yesterday and 20 the day before - plus two days of long cycle. Fun stuff! Keeping in mid that my big goal of the summer is Catoctin and the more hills I run now the better! Of course those are mountains there but it's all good prep work. Next month I'll start to make once or twice a month treks out to the Catoctin trail to get in some serious work.
Thanks for readig,
Eric
1. Overhead press -@70lbs 3/5/2
2. Long cycle -@20kgs 5:00 21 reps
3. Pushup circuit - 25/10/10/10 (reg/close/wide/pke)
4. Plank - 1:00
5. Run - 4.08 trail/road (Merrell Trail Glove)
~
Ran with Matt and Dr. Randy down Cascade and up Illchester Rd - always a pretty serious climb and more so today after Buzzard rock yesterday and 20 the day before - plus two days of long cycle. Fun stuff! Keeping in mid that my big goal of the summer is Catoctin and the more hills I run now the better! Of course those are mountains there but it's all good prep work. Next month I'll start to make once or twice a month treks out to the Catoctin trail to get in some serious work.
Thanks for readig,
Eric
Sunday, March 20, 2011
Long Cycle
Beautiful 10:00 set of Long Cylce from Tom Corrigan with the 20kg bells. Tom shoes near perfect technique, great endurance a lot of heart.
Tom really nspirs me to kep long cycle as my main kettlebell lift in training for ulra running. It's a simplified compound movement (although complex in mastering form)delivering a lot of bang for the buck - lots of muscles involved and the heart is punping. Throw in pushups/pullups and you're pretty well covered in the lifting depeartment.
Anyway - congrats Tom for a great set!
Tom really nspirs me to kep long cycle as my main kettlebell lift in training for ulra running. It's a simplified compound movement (although complex in mastering form)delivering a lot of bang for the buck - lots of muscles involved and the heart is punping. Throw in pushups/pullups and you're pretty well covered in the lifting depeartment.
Anyway - congrats Tom for a great set!
Training for the day
Todays training -
1. Run - trail 5.60 (NB Minimus)
2. Long cycle -@16kgs 5;00 35 reps
3. Pushup circuit - 25/10/10/10 (Reg/close/wide/semi planche)
4. Pullups/close grip chins - 7/5
5. Plank - 1:00
~
46.42 miles to finish off the week - next week is 50 with hopefully one or two faster runs somewhat early in the week.
1. Run - trail 5.60 (NB Minimus)
2. Long cycle -@16kgs 5;00 35 reps
3. Pushup circuit - 25/10/10/10 (Reg/close/wide/semi planche)
4. Pullups/close grip chins - 7/5
5. Plank - 1:00
~
46.42 miles to finish off the week - next week is 50 with hopefully one or two faster runs somewhat early in the week.
Saturday, March 19, 2011
Barefoot Professor Explains All...
Kick off the shoes and give it a try - ease into it - quarter mile, half mile. Find some grass or soft surface or better yet buy some Vibrams abd give it a go!
Training for today
Todays training -
1. Run - bike path 20.10 (Vibram Bikila)
2. Pushups - 50/20/30
3. Pullups/close grip chins - 8/6
4. Plank - 1:00
~
Twenty was a little rough today - doable but the legs weren't fresh. Still in recovery mode from Seneca I would guess and some tough, faster, shorter runs through the week. On track for a 47-48 mile week and that's not bad for now. It will get better!
1. Run - bike path 20.10 (Vibram Bikila)
2. Pushups - 50/20/30
3. Pullups/close grip chins - 8/6
4. Plank - 1:00
~
Twenty was a little rough today - doable but the legs weren't fresh. Still in recovery mode from Seneca I would guess and some tough, faster, shorter runs through the week. On track for a 47-48 mile week and that's not bad for now. It will get better!
Friday, March 18, 2011
Whatever Your Problem...
the Sock Doc will fix it.
Check out his website at -
http://sock-doc.com/
Run Strong!
Check out his website at -
http://sock-doc.com/
Run Strong!
To Call Forth The Stars
The night spreads to a blanket
of stars and moonlight.
We lie on our backs in devotion
to the sky.
All is quiet in this temple.
Opening your hands...you reach
into the night -
as if to call forth something greater
than ourselves.
And the grace of this simple
gesture -
punctuates a silence
deeper than we both can know.
And into this void...we cast our
prayers.
~
Pray like
this -
like silence gathered to
parted lips...content in the
pause of words not spoken.
Yet certain of a coming breath and a
whisper passing through
of stars and moonlight.
We lie on our backs in devotion
to the sky.
All is quiet in this temple.
Opening your hands...you reach
into the night -
as if to call forth something greater
than ourselves.
And the grace of this simple
gesture -
punctuates a silence
deeper than we both can know.
And into this void...we cast our
prayers.
~
Pray like
this -
like silence gathered to
parted lips...content in the
pause of words not spoken.
Yet certain of a coming breath and a
whisper passing through
Training for today
Todays training -
Friday
1.Overhead press –@85lbs 5/3/2
2.One arm long cycle -@24kgs 4:00 11/12
3.Curls -@75lbs 3x5
4.Pushup circuit -20/10/10/10 (Hindu/close/wide/reg)
5.Pullups/close grip chins – 6/5
6.Various ab/planks and stuff
~
One arm stuff seems to be aggrevating a slight lower back issue - I did some very light two arm swings and that helped ease the tension. Feeling much beter. On track for 20+ tomorrow and at least 6-8 on Sunday - should be a great weekend!
Friday
1.Overhead press –@85lbs 5/3/2
2.One arm long cycle -@24kgs 4:00 11/12
3.Curls -@75lbs 3x5
4.Pushup circuit -20/10/10/10 (Hindu/close/wide/reg)
5.Pullups/close grip chins – 6/5
6.Various ab/planks and stuff
~
One arm stuff seems to be aggrevating a slight lower back issue - I did some very light two arm swings and that helped ease the tension. Feeling much beter. On track for 20+ tomorrow and at least 6-8 on Sunday - should be a great weekend!
Thursday, March 17, 2011
The Mantram Run
The mantram is a holy name or short spiritual verse that is repeated internally and is found in all spiritual traditions. Although it is most commonly thought of as an eastern tradition it is a wide spread practice and has been used by great christian mystics such as St. Francis of Assisi, St John of the Cross and St. Teresa of Avila. It is the means and practice (as stated by "Pray without ceasing."—1 Thessalonians 5:17) -that draws God close in time of need and offers comfort, and as way to stay constant in the breath of spirit.
I was first introduced to using a mantram as a daily practice by Eknath Easwaran in his beautiful book Meditation (now titled Passage Meditation)and it has remained with me a source of comfort and inspiration ever since. Repeated in times of stress it brings an ease of tension,in times of joy it's a celebration to the source of life and inspiration. Spare moments waiting in line, walking and running are all perfect opportunities to offer the time to God, Spirit, the Tao, the Universe (Gaia) or our own highest self - the Source is indeed all One.
Running to me is about using the body as an instrument to surpass thought and form and to move into a higher realm. Sometimes it happens and sometimes not - but the mantram is a great tool to allow ourselves to get out of our own way, surrendering to spirit and letting the run become within us, as well as motion against the path. In it's purest expression a mantram run is the holy name come to motion and nothing more. And failing this transcendental moment it's a tool to help cope with the stress of the run and any thoughts that may impede the joy of my favorite activity.
The mantram is a simple means of adding constant prayer - nothing more complicated than repeating (silent...within) a holy name or short prayer that has stood the test of time for it's profound ability to bring lasting change. Gandhi repeated "Rama, Rama" to transform himself from a shy young lawyer into the great Mahatma. Jesus, Hail Mary, Om Mani Padme Hum, Allah, Ribono shel olam - all holy names and expression passed down form great sages,and seers the world over. Once the mantram has been chosen - keep it - don't change it on a whim. It's important to allow the name to sink deep within and become a theme played to spirit by spirit. This is also why it's so important to choose a mantram that has withstood the test of time. Choosing a word such as peace, love, joy will not have the same effect of the holy name that has gathered energy through repetition from the lips of spiritual giants and those they've inspired. Here is a list from Eknath Easwaran website, providing help in choosing a mantram.
http://www.easwaran.org/mantrams-recommended-by-easwaran.html
But most importantly of all - give yourself to the mantram and allow it to work within - running, walking, waiting - all perfect opportunities to invoke our highest self to become again a presence in our daily lives.
Try it.
I was first introduced to using a mantram as a daily practice by Eknath Easwaran in his beautiful book Meditation (now titled Passage Meditation)and it has remained with me a source of comfort and inspiration ever since. Repeated in times of stress it brings an ease of tension,in times of joy it's a celebration to the source of life and inspiration. Spare moments waiting in line, walking and running are all perfect opportunities to offer the time to God, Spirit, the Tao, the Universe (Gaia) or our own highest self - the Source is indeed all One.
Running to me is about using the body as an instrument to surpass thought and form and to move into a higher realm. Sometimes it happens and sometimes not - but the mantram is a great tool to allow ourselves to get out of our own way, surrendering to spirit and letting the run become within us, as well as motion against the path. In it's purest expression a mantram run is the holy name come to motion and nothing more. And failing this transcendental moment it's a tool to help cope with the stress of the run and any thoughts that may impede the joy of my favorite activity.
The mantram is a simple means of adding constant prayer - nothing more complicated than repeating (silent...within) a holy name or short prayer that has stood the test of time for it's profound ability to bring lasting change. Gandhi repeated "Rama, Rama" to transform himself from a shy young lawyer into the great Mahatma. Jesus, Hail Mary, Om Mani Padme Hum, Allah, Ribono shel olam - all holy names and expression passed down form great sages,and seers the world over. Once the mantram has been chosen - keep it - don't change it on a whim. It's important to allow the name to sink deep within and become a theme played to spirit by spirit. This is also why it's so important to choose a mantram that has withstood the test of time. Choosing a word such as peace, love, joy will not have the same effect of the holy name that has gathered energy through repetition from the lips of spiritual giants and those they've inspired. Here is a list from Eknath Easwaran website, providing help in choosing a mantram.
http://www.easwaran.org/mantrams-recommended-by-easwaran.html
But most importantly of all - give yourself to the mantram and allow it to work within - running, walking, waiting - all perfect opportunities to invoke our highest self to become again a presence in our daily lives.
Try it.
Todays Training
For today -
1. Overhead press -@80lbs 5/3/2
2. Jerk set -@20kgs 4:00 19 reps (9,9,8,5)
3. Pushup circuit - 20/10/10/10 (Reg/semi planche/wide/close)
4. Plank circuit - 2:00 (side/front/side/front)
5. Run - Bike path 7.5 (Vibram Bikila)
~
Nice run today and a little more speed than the past two weeks or so - catching back up with some faster runs since the last race - although I have had several "fast" trail runs in the last two weeks. Slight back strain seems to be clearing up and I'm ready to open up and hit some higher milage before April 30th and the Trail Dawgs marathon!
Thanks for reading!
1. Overhead press -@80lbs 5/3/2
2. Jerk set -@20kgs 4:00 19 reps (9,9,8,5)
3. Pushup circuit - 20/10/10/10 (Reg/semi planche/wide/close)
4. Plank circuit - 2:00 (side/front/side/front)
5. Run - Bike path 7.5 (Vibram Bikila)
~
Nice run today and a little more speed than the past two weeks or so - catching back up with some faster runs since the last race - although I have had several "fast" trail runs in the last two weeks. Slight back strain seems to be clearing up and I'm ready to open up and hit some higher milage before April 30th and the Trail Dawgs marathon!
Thanks for reading!
Wednesday, March 16, 2011
Smoothies
Smoothies are a great way to add nutritionally dense calories into a Vegan diet. Usually my breakfast and luch consist of a fruit smoothie and often dinner will begin with a green smoothie. I f- as an athlete - my goal is to consume 300+ calories a day - than smooties provide a quick, easy and calorically high means. This could be anywhere from 6-15 ripe bananas, several dates and fruit for flavoring (strawberries,mangoes,blue berries,ect...) Consume this slowly, as if it were a regular meal (chewing even aids in digestion)and enjoy. It takes so little to prepare and is such a quick after clean up that there is no need to rush - truly fast food. Add your greens in and it's a simple way to get in your daly requirment (1lb daily) and the fruit cuts the bitterness making it go down very easily. Adding ice is a great option but I prefer frozen fruit - which holds it nutritional value while adding a creamy texture.
I'm using a Ninja (cause I like the name) Pro 1000 and it's on the less expensive end of smoothie makes at $100 - the top end - Vitamix easily tops $350 but is well worth the investment.
So experiment, have fun and enjoy the great health benifits of a diet high in fruit and greens. More on that topic later!
I'm using a Ninja (cause I like the name) Pro 1000 and it's on the less expensive end of smoothie makes at $100 - the top end - Vitamix easily tops $350 but is well worth the investment.
So experiment, have fun and enjoy the great health benifits of a diet high in fruit and greens. More on that topic later!
Todays Training
Today's training -
1.Overhead press -@75lbs 5/3/2
2. Long cycle-@20kgs 4:00 19 reps (5,5,5,4)
3. Pushups/pullups/close grip chins - 25/6/25/5/25
4. Plank - :45
5. Run - bike path 5.11 (Vibram Bikilas)
No thoughts today...just training!
1.Overhead press -@75lbs 5/3/2
2. Long cycle-@20kgs 4:00 19 reps (5,5,5,4)
3. Pushups/pullups/close grip chins - 25/6/25/5/25
4. Plank - :45
5. Run - bike path 5.11 (Vibram Bikilas)
No thoughts today...just training!
Tuesday, March 15, 2011
Kettlebell Strength Training For Runners
Here's a simple but effective kettlebell strength training routine that's perfect for runners as it addresses some key issues and is not to demanding to cut into recovery time.
They did an excellent jog with this video.
I think that replacing the windmill with a Get-up may be even more cost effective as it's less of a high skill movement, more weight may be used and it works a greater percentage of the body.
Another addition that I would add or better yet substitue would be Ome Arm Long Cycle - especially once the clean becomes relatively easy. The one arm Jerk and Long Cylce is a tremendously effective exercise for developing power, drive (especially for those hills) and cardio. Done for high reps and long sets it's an effective fat burning tool as well.
Most important is to keep the routine short and effective - very little is needed for a routine that is meant to supplement our choosen sport or activity. From this brief routine at most I wouldd add (either after or on other days) are pushups and a plank - as core will be getting a great workout from the above.
Happy training!
They did an excellent jog with this video.
I think that replacing the windmill with a Get-up may be even more cost effective as it's less of a high skill movement, more weight may be used and it works a greater percentage of the body.
Another addition that I would add or better yet substitue would be Ome Arm Long Cycle - especially once the clean becomes relatively easy. The one arm Jerk and Long Cylce is a tremendously effective exercise for developing power, drive (especially for those hills) and cardio. Done for high reps and long sets it's an effective fat burning tool as well.
Most important is to keep the routine short and effective - very little is needed for a routine that is meant to supplement our choosen sport or activity. From this brief routine at most I wouldd add (either after or on other days) are pushups and a plank - as core will be getting a great workout from the above.
Happy training!
Storms
Some storms pass
Sudden –
Belonging only to the
Moment of their
Giving.
And some linger…as if touching two
Points of stillness and raining
Motion in between.
We are at once both sudden and
Lingering…a flash of desire
Held long against the
Flesh.
We are storms...raining holy for
Each other.
~
In motion we give...and stillness
recieve.
And yet more we give ourselves rapt in
motionless surrender and the allowence of all
things falling holy to our presence.
We have given stillness.
Becoming - if an instance - a lingering
point of motion and
surender.
Sudden –
Belonging only to the
Moment of their
Giving.
And some linger…as if touching two
Points of stillness and raining
Motion in between.
We are at once both sudden and
Lingering…a flash of desire
Held long against the
Flesh.
We are storms...raining holy for
Each other.
~
In motion we give...and stillness
recieve.
And yet more we give ourselves rapt in
motionless surrender and the allowence of all
things falling holy to our presence.
We have given stillness.
Becoming - if an instance - a lingering
point of motion and
surender.
Training for today
Today's trainig -
1. Overhead press -@70lbs 5/3/2
2. Snatch set -@16kgs 4:00 32/32
3. Curls -@70lbs 2x10
4. Pushup circuit - 20/10/10/10 (reg/semi plache/close/wide)
5. Run - trail 5.11 (Merrell Trail Glove)
~
Great run and a PR hitting the hilly(er) side of the Ridge Trail in under and hour. This is no easy trail in either direction but this side is especially a butt kicker. Seems I'm running strong. (Hint...it's the diet)
1. Overhead press -@70lbs 5/3/2
2. Snatch set -@16kgs 4:00 32/32
3. Curls -@70lbs 2x10
4. Pushup circuit - 20/10/10/10 (reg/semi plache/close/wide)
5. Run - trail 5.11 (Merrell Trail Glove)
~
Great run and a PR hitting the hilly(er) side of the Ridge Trail in under and hour. This is no easy trail in either direction but this side is especially a butt kicker. Seems I'm running strong. (Hint...it's the diet)
Monday, March 14, 2011
Greens
Here's a tip for for Vegans, Vegetarians and for those whishing to lose weight, improve health and increase recovery for endurance athletes (and others well).
Make leafy green vegeatbles the foundation of at least one (or more or every) meal of the day. As a high raw vegan fruit is my main source of calories - for low fat/high calorie/nutritionaly dence meal options there is no better choice. But equally important is getting in the greens everyday. They're are essential for minierals, protein and even some essential fatty acids - all found in optimal ratios. Not to mention the cleansing and detox (as well as a replenishing effect) they have on the body. For weightloss they are a high volume food filling you up, decreasing appetite and increasing the postive effect on our metabolism. All greens are good but the general rule of (green!) thumb is the greener the better. A mixed green salad (romain,kale, spinach, beet greens, musard and collard greens)is a powerhouse of nuttition and tasty as well. Best bet is to go dressing free and allow yourself the pleasure of its natural flavor - add fruit for extra calories and a sweetening effect. Or make a dressing (food processor) with fruit (strawberries, orange, mangoes) and nuts (walnuts a great source of Omega 3's). Fresh lemon juice is always a great addition. But if you can't get it down otherwise balsamic vinegar and a sprinkling of olive oil (really not the best choice for a host of reasons) will help until you can become accustome to the natural flavor of greens. Another option is a green smoothie which really allows us to consume a large amount of greens in a sweet and easy manner (bananas, 1lb of greens, 2 dates and berries are my favorite)
Here's a great video from Jenna showing the preparation of a green smoothie.
By the way Jenna mentions more benifits of greens (calcium - THE optimal source of calcium) that I failed to mention.
Thanks for reading!
Eric
Core Training For Runners
Too often strength - specificly core strength -is overlooked in a runners routine. And as in all things physical (and mental) we are only as strong as our weakest link. Once form breaks down due to lack of core strength we open the door all kinds of injury not to mention that we never achieve optimal endurance due to this strength imbalance - if the core gives out we ain't gettin' far. Here's one very simple but effective routine to try. Shouldn't take more than a few minutes and results will be fairly immediate.
And here's another -
Choose one or alternate each.
I really like Jill's as it has some dynamic movemtn involved as well as the stabalazation (holding the plank throughout)
Run strong my friends!
And here's another -
Choose one or alternate each.
I really like Jill's as it has some dynamic movemtn involved as well as the stabalazation (holding the plank throughout)
Run strong my friends!
Training for the day
Todays workout -'
1. Overhead press - @65lbs 5/3/2
2. One arm jerk-@24kg 4:00 20/19
3. Pullups/close grip chins - 7/5
4. Run - trail 3.0 (Merrell Trail Glove)
~
And some pushups later to finish the day.
Short and sweet!
1. Overhead press - @65lbs 5/3/2
2. One arm jerk-@24kg 4:00 20/19
3. Pullups/close grip chins - 7/5
4. Run - trail 3.0 (Merrell Trail Glove)
~
And some pushups later to finish the day.
Short and sweet!
Sunday, March 13, 2011
Training for today
And here's todays training -
1. Run - trail 5.0 (NB Minumus)
Pm
2. Foam roller/joint mobility
2. One arm jerk -@24kgs 4:00 16/16
3. Pushup Circuit - 30/10/10/10 (Reg/close/wide/Hindu)
4. Pullups/Close grip chins - 7/5
5. Weighted verst walk - 1.16 (30lbs)
~
Vest was no joke.
Hopefully I'll add tis in a few times a week in place of a second run - we'll see as it may prove to be a greater strain on the lower body than an actual run. Also thinking of keeping the smae workout template but using one arm (and eventually) heavier bells. My miles will be increasing again shortly and I'll be throwing in some extra hill work to prep for the Cat50k so I'll need more recovery time and a single bell should help while still proving the explosivness, cardio and strength. I hope.
I'm also going to try Pavels Power to the People template as laid out in the Russian version - this will be 5/3/2 with the same weight as opposed to 2x5 with a 10% reduction in weight.
Other than that it's business as usual!
1. Run - trail 5.0 (NB Minumus)
Pm
2. Foam roller/joint mobility
2. One arm jerk -@24kgs 4:00 16/16
3. Pushup Circuit - 30/10/10/10 (Reg/close/wide/Hindu)
4. Pullups/Close grip chins - 7/5
5. Weighted verst walk - 1.16 (30lbs)
~
Vest was no joke.
Hopefully I'll add tis in a few times a week in place of a second run - we'll see as it may prove to be a greater strain on the lower body than an actual run. Also thinking of keeping the smae workout template but using one arm (and eventually) heavier bells. My miles will be increasing again shortly and I'll be throwing in some extra hill work to prep for the Cat50k so I'll need more recovery time and a single bell should help while still proving the explosivness, cardio and strength. I hope.
I'm also going to try Pavels Power to the People template as laid out in the Russian version - this will be 5/3/2 with the same weight as opposed to 2x5 with a 10% reduction in weight.
Other than that it's business as usual!
Saturday, March 12, 2011
You Always Have a Choice
May I always dance
Upon the edge of
Possibilities,
And know-
That I always have
A choice.
Rich Roll - Vegan athlete.
For Rich it began with a single choice when he turned 40 - go vegan. His life spiraled to new, exciting directions from that one choice. He decided.
Virtually everyday I am asked about diet, running, working out, writing, meditating - all things that I love to do and each one has enriched my life immeasurealbly. I am dedicated to fulfilling a promise that I made to myself in regard to this list. I practice, I train and I refine - making countless mistakes and learning and moving forward in health, happiness and sence of peace (all a work in progress.) What strikes me as interesting is that every conversation on virtually all of these topics end with the person wishing they could make some sort of positive change - but listing the reasons why they simply can't change - within the same breath. We all have our reasons.
What's yours?
Better yet -
Forget them.
Decide otherwise.
It really is that simple.
Not that there won't be hard work, sacrifice, and maybe even some pain involved. There will be.
Seriously, that' part of the fun.
Becauase it means we have pushed beyond our self imposed limitations.
Like Sarah, we were all meant to do something extraordinary.
And like Sarah - we will all have to work for it.
It starts with a single choice.
Einstein stated that nothing changes until something moves.
And by making a choice towards health, towards well being and happiness and fulfillment of our dreams and desires - we are moving.
And the whole of the Universe moves with us.
Peace,
Eric
Upon the edge of
Possibilities,
And know-
That I always have
A choice.
Rich Roll - Vegan athlete.
For Rich it began with a single choice when he turned 40 - go vegan. His life spiraled to new, exciting directions from that one choice. He decided.
Virtually everyday I am asked about diet, running, working out, writing, meditating - all things that I love to do and each one has enriched my life immeasurealbly. I am dedicated to fulfilling a promise that I made to myself in regard to this list. I practice, I train and I refine - making countless mistakes and learning and moving forward in health, happiness and sence of peace (all a work in progress.) What strikes me as interesting is that every conversation on virtually all of these topics end with the person wishing they could make some sort of positive change - but listing the reasons why they simply can't change - within the same breath. We all have our reasons.
What's yours?
Better yet -
Forget them.
Decide otherwise.
It really is that simple.
Not that there won't be hard work, sacrifice, and maybe even some pain involved. There will be.
Seriously, that' part of the fun.
Becauase it means we have pushed beyond our self imposed limitations.
Like Sarah, we were all meant to do something extraordinary.
And like Sarah - we will all have to work for it.
It starts with a single choice.
Einstein stated that nothing changes until something moves.
And by making a choice towards health, towards well being and happiness and fulfillment of our dreams and desires - we are moving.
And the whole of the Universe moves with us.
Peace,
Eric
Todays Training
Todays training -
Saturday
1.Run – Bike path 15.00 (Vibram Bikila)
2.Pushup circuit – 30/10/10/10 (reg/close/wide/pike)
3.Pullups/close grip chins – 7/6
4.Swings -@28kg 10/15/20
~
Kept the run fairly easy - was tempted to hit 20 but I know I need to continue this week as a back off week. I'll build from here through the weeks with the plan being to hit 70+ as a weekly total before April 30th marathon. It was a beautiful morning to run!
Saturday
1.Run – Bike path 15.00 (Vibram Bikila)
2.Pushup circuit – 30/10/10/10 (reg/close/wide/pike)
3.Pullups/close grip chins – 7/6
4.Swings -@28kg 10/15/20
~
Kept the run fairly easy - was tempted to hit 20 but I know I need to continue this week as a back off week. I'll build from here through the weeks with the plan being to hit 70+ as a weekly total before April 30th marathon. It was a beautiful morning to run!
Friday, March 11, 2011
No Meat Athlete
Matt Frazier - great runner and host of the site No Meat Athlete informative interview on diet and running. Matt's dietary changes helped him qualify for Boston after numerous years of trying. I have found similair results in recovery and speed - even though I do no formal speed work. Checkout Matt's site and make sure you read throug his archieves for even more information and fun reading!
Between
Stillness gathers
between
drops.
Listening to the
rain,
I hear the silence of
the storm.
~
between all things there is a silence so
sublte....as if whispered from the
breath of God -
Listen.
There are secrets to be
told.
It's these between places - this gap - where mystery - found, unfolded and again come to touch unknown - it's between - our words hushed against silence, our flesh bordered soft on space and yearning - it's between - where things come to be.
Training Log and some thoughts
Here's today's
wothout -
Friday
1.Overhead press – 1x5@85lbs 1x5@75lbs
2.Snatch set - @16kg 6:00 45/45
3.Curls - @75lbs 3x5
4.Pushups – 1x50
~
Simple.
Traiing wise I have a broad interest and short attention span - I see a new (or forgotten) movement of something looks like fun and it seems I have to try it. Nothing wrong with this - unless or until it side tracks you from the main goal of your workout plan. And that's easy to do. My main focus(es) right now are ultra running and keeping my feet (somewhat) wet in the Kettlebell sport pool (GS) and fortunetly I feel the two can co-incide fairly well together - actually I feel that the two can even compliment one another and that has proven to be the case for me in the past. I went off track a bit kettlebell lifting wise last year with the Mafatone low heart training model. Yes, I got (some) positive results from following Phil Mafatone's endurance training outline - but I also lost strength - and in the long run I feel that this has hampered more than helped. I am having a more difficult time gaining my strength (and numbers) back than I would have thought - but than I am not solely dedicated to the sport as I was either. I'll take that compromise as my running is feeling better than ever - due to a very (very) large part in diet that I'll discuss in greater detail in upcoming post. So for now I need to focus on stream-lining my running and not get overly carried away with movements for the sake of movements. I'll still throw in the occasional fun lift or movement (Frogstands) but they'll be less of a focus at this point in time.
Thanks for reading!
wothout -
Friday
1.Overhead press – 1x5@85lbs 1x5@75lbs
2.Snatch set - @16kg 6:00 45/45
3.Curls - @75lbs 3x5
4.Pushups – 1x50
~
Simple.
Traiing wise I have a broad interest and short attention span - I see a new (or forgotten) movement of something looks like fun and it seems I have to try it. Nothing wrong with this - unless or until it side tracks you from the main goal of your workout plan. And that's easy to do. My main focus(es) right now are ultra running and keeping my feet (somewhat) wet in the Kettlebell sport pool (GS) and fortunetly I feel the two can co-incide fairly well together - actually I feel that the two can even compliment one another and that has proven to be the case for me in the past. I went off track a bit kettlebell lifting wise last year with the Mafatone low heart training model. Yes, I got (some) positive results from following Phil Mafatone's endurance training outline - but I also lost strength - and in the long run I feel that this has hampered more than helped. I am having a more difficult time gaining my strength (and numbers) back than I would have thought - but than I am not solely dedicated to the sport as I was either. I'll take that compromise as my running is feeling better than ever - due to a very (very) large part in diet that I'll discuss in greater detail in upcoming post. So for now I need to focus on stream-lining my running and not get overly carried away with movements for the sake of movements. I'll still throw in the occasional fun lift or movement (Frogstands) but they'll be less of a focus at this point in time.
Thanks for reading!
Thursday, March 10, 2011
Each Leaf
each leaf...certain in the
breeze of its
direction
and beneath us, against us...there is a
high wind that blows holy as the
breath of God
breeze of its
direction
and beneath us, against us...there is a
high wind that blows holy as the
breath of God
Todays Training
Todays training -
1. Jerk set -@20kgs 4:00 30 reps (9,9,7,5)
2. Swings -@24kg 10/20/30
3. Pushup circuit - 25/10/10/10 (reg/close/wide/pike)
4. Run - bike path 2.60 (Vibram Sport Trek)
~
More or less a recovery day - next week starts the mile ramp up towards the Triple Crown trail marathon in April. I might look for some 5-10k races in between and think of them as speed work.
Thanks for reading!
(Vibram Sport Treks above - I htink these maybe their most verstial shoe - gret for trail and road)
1. Jerk set -@20kgs 4:00 30 reps (9,9,7,5)
2. Swings -@24kg 10/20/30
3. Pushup circuit - 25/10/10/10 (reg/close/wide/pike)
4. Run - bike path 2.60 (Vibram Sport Trek)
~
More or less a recovery day - next week starts the mile ramp up towards the Triple Crown trail marathon in April. I might look for some 5-10k races in between and think of them as speed work.
Thanks for reading!
(Vibram Sport Treks above - I htink these maybe their most verstial shoe - gret for trail and road)
Wednesday, March 9, 2011
Tonight - Southwestern Tofu Scrambler
Simple tonight - Southwestern Tofu Scrambler.
I wanted to focus on the tofu and not over complicate the dish with to many ingredients. So mushrooms, green peppers, onions, jalapeno (fresh and diced very fine)and diced mustrad greens. Sauteed for 5 minutes in low sodium vegetable broth.
I then added some (previously steamed) organic brown rice and maybe a quarter cup of lentils. Again it is so helpful to have these items pre-cooked so that your weekly cooking will be simplified and hassle free. Since I was using a larger serving of tofu I cut down on the lentil serving. The tofu was the last to be added and I allowed the ingredients to cook together for another 5 minutes. This was all flavored with black pepper and chipolte seasoning (no salt).
And topped with Trader Joe's Authentic Southwest Salsa (fat free, low sodium) - Done!
This is very simple, easy and a quick clean-up.
Try it!
Todays training and some thoughts
Todays training -
1. Overhead press - 1x5@80lbs 2x5@70lbs
2. Long cycle-@20kgs 3:00 15 reps
3. Pullups/close grip chins - 6/6
4. Run - trail 4.80 (NB Minimus)
Did the Buzzard Rock loop in what I think was a PR -58:28 and could definitely do it faster as I wasn't going for a PR and I'm still running on tired legs from Saturday's 50k. Going up Buzzard Rock is no joke is a great hill to train on for some upcoming races (Cat 50!.
Pushups later and maybe a walk with the X-Vest as I'm toying with the thought of some weighted walks for ultra training.
Any thoughts?
Let me know!
Thanks for reading,
Eric
1. Overhead press - 1x5@80lbs 2x5@70lbs
2. Long cycle-@20kgs 3:00 15 reps
3. Pullups/close grip chins - 6/6
4. Run - trail 4.80 (NB Minimus)
Did the Buzzard Rock loop in what I think was a PR -58:28 and could definitely do it faster as I wasn't going for a PR and I'm still running on tired legs from Saturday's 50k. Going up Buzzard Rock is no joke is a great hill to train on for some upcoming races (Cat 50!.
Pushups later and maybe a walk with the X-Vest as I'm toying with the thought of some weighted walks for ultra training.
Any thoughts?
Let me know!
Thanks for reading,
Eric
Tuesday, March 8, 2011
Prayer
"Be anxious for nothing; but in everything by prayer and supplication with thanksgiving let your requests be made known unto God." Philippians 4:6
~
ask, abide in the grace of
silence -
and all things unto
you my friends
~
ask, abide in the grace of
silence -
and all things unto
you my friends
How Much Shoe Do You Really Need?
I guess it's pretty obvious to those who read this blog that I'm a big fan of minimalistic shoes - from barely there Vibram Five Fingers to the more substantial New Balance 101's and even the heavier La Sportiva CrossLites.
This isn't just a preference on my part - I chose less shoe to get over a few issues I had developed due to "more shoe". To be fare I am a minimalist by nature it seems. And since reading (and re-reading) Christopher McDougall's Bor To Run - I grew even more so. McDougall's Trainer Eric Ortan mention to me on-line once that he never intended to help kick-start a barefoot revolution. He felt that the Crosslites were about as minimalistic a shoe should go - for a trail shoe at least. The Five Fingers and other types of barefoot running were at best "training aids" to help develope a more effecient stride and foor landing. I tended to agree with Eric until relatively recently when I couldn't shake a nagging foot issue. It was just enough to make long miles uncmfortable - which is a real issues for a want to be ultra runner. I went with more shoe (Brooks Cascadia)in hopes of a cushioning fix.
(I once ran a 50k on an icey path in Cascadias - one day out of the box. For those wishing for more shoe - it's hard to top)
But more shoe did not help - and worse - it brought more attention to the issue and created some new problems as well.
In a slight fit of frusation I went full bore naked - the original KSO Vibram Five Finger.
I figured I could run the issue out ron under me - it worked (Ok - it worked for me - maybe not you - so be careful. With the first run my foot felt better and with eac run after it continued to improve, When I would return to heavier shoes the issue returned to only dissapear again in Vibrams. So I upgraded - more Vibram Models - Treks for the trails and the Bikila's for theroad (I wore these for the Baltimore City Marathon.
Of course some new issues arose with less shoes - my enthusiasm got the better of me and my calves were quite sore for a few weeks. These aren't 50k out of the box shoes. They take time - but patience pays a big reward.
Recently I have been wearing the Merrell Trail Glove (50k one week out of the box!)
and the New Balance Trail Minimus 
with great results. These shoes seem to fill a space between the barefoot feel of the Five Fingers and a more substantial minimalistic shoe such as the New Balance 101's (another great shoe).
Ok - a lot od shoe talk but what's the point?
Well, if I have a point (and I may have got off track and lost it a bit here) it's that we should be striving for less shoe to get the most out of our feet. I'm not urging everyone (or anyone) to ditch there shoes and jump into Five Fingers (although maybe you should....)but I am asking you to pose the question (ot yourself and your shoe dealer) "ow much shoe do I need?"
Chances are - not as much as you're current;y buying.
And this may be hurting you.
Peace,
Eric
This isn't just a preference on my part - I chose less shoe to get over a few issues I had developed due to "more shoe". To be fare I am a minimalist by nature it seems. And since reading (and re-reading) Christopher McDougall's Bor To Run - I grew even more so. McDougall's Trainer Eric Ortan mention to me on-line once that he never intended to help kick-start a barefoot revolution. He felt that the Crosslites were about as minimalistic a shoe should go - for a trail shoe at least. The Five Fingers and other types of barefoot running were at best "training aids" to help develope a more effecient stride and foor landing. I tended to agree with Eric until relatively recently when I couldn't shake a nagging foot issue. It was just enough to make long miles uncmfortable - which is a real issues for a want to be ultra runner. I went with more shoe (Brooks Cascadia)in hopes of a cushioning fix.
But more shoe did not help - and worse - it brought more attention to the issue and created some new problems as well.
In a slight fit of frusation I went full bore naked - the original KSO Vibram Five Finger.
I figured I could run the issue out ron under me - it worked (Ok - it worked for me - maybe not you - so be careful. With the first run my foot felt better and with eac run after it continued to improve, When I would return to heavier shoes the issue returned to only dissapear again in Vibrams. So I upgraded - more Vibram Models - Treks for the trails and the Bikila's for theroad (I wore these for the Baltimore City Marathon.
Of course some new issues arose with less shoes - my enthusiasm got the better of me and my calves were quite sore for a few weeks. These aren't 50k out of the box shoes. They take time - but patience pays a big reward.
Recently I have been wearing the Merrell Trail Glove (50k one week out of the box!)
Ok - a lot od shoe talk but what's the point?
Well, if I have a point (and I may have got off track and lost it a bit here) it's that we should be striving for less shoe to get the most out of our feet. I'm not urging everyone (or anyone) to ditch there shoes and jump into Five Fingers (although maybe you should....)but I am asking you to pose the question (ot yourself and your shoe dealer) "ow much shoe do I need?"
Chances are - not as much as you're current;y buying.
And this may be hurting you.
Peace,
Eric
Todays Training and Some Race Thoughts
Training for today -
1. Snarch set -@16kg 10:00 150 reps (switch on the minute)
2. One arm jerk- @24kgs 2:00 8/8
3. Pushup circuit - 20/10/10/10 (Reg/close/wide/semi planche)
4. pullup/close grip chins - 5/5
5. DB curls -@30lbs 2x6
6. Run - trail 5.0 (NB Minimus)
~
Legs are starting to recover from Seneca and back is feeling better too. Good workout today. I just need to remember to keep things even keeled for a few weeks and then push the volume for Aprils marathon. The big push is going to be for July's Catoctin which will most likely be the hardest race of the year - even harder than the Stone Mill 50 miler in November.
But I'll be ready.
Thanks for reading!
1. Snarch set -@16kg 10:00 150 reps (switch on the minute)
2. One arm jerk- @24kgs 2:00 8/8
3. Pushup circuit - 20/10/10/10 (Reg/close/wide/semi planche)
4. pullup/close grip chins - 5/5
5. DB curls -@30lbs 2x6
6. Run - trail 5.0 (NB Minimus)
~
Legs are starting to recover from Seneca and back is feeling better too. Good workout today. I just need to remember to keep things even keeled for a few weeks and then push the volume for Aprils marathon. The big push is going to be for July's Catoctin which will most likely be the hardest race of the year - even harder than the Stone Mill 50 miler in November.
But I'll be ready.
Thanks for reading!
Monday, March 7, 2011
Scenes From Seneca (Thanks for the Photo's Hai)
As omens go - this does not bode well. But the beauty of the trail and new friends promise better.
We ran into Hai early in the race and later we ran the second half together - mainly because he got lost and we were slow. But as you can see from our bib numbers-it was fated to be.
Mile 24 (I think) and apple juice from the communal cup and a few dozen starwberries from the strawberry angel kept me moving!
If you can't laugh 30 miles into a race than you're in the wrong sport.
Question asked -
And answered
Taking it all in stride
Training for today
Training for today -
1. Overhead press -1x5@75lbs 2x5@65lbs
2. Jerk set-@20kgs 3:00 23 reps
3. Swings -@24kgs 10/15/20
4. Straight arm frog stand - 3 sets
5.Tucked front lever - 1 set
Run - trail 2.63 (NB Minimus)
~
Still a bit in recovery mode but feeling pretty good over alll - though my lower back still feels a little "tweaky". Soon I'll begin to build volume for Aprils trail marathon and work in a few faster runs as well.
Thanks for reading!
1. Overhead press -1x5@75lbs 2x5@65lbs
2. Jerk set-@20kgs 3:00 23 reps
3. Swings -@24kgs 10/15/20
4. Straight arm frog stand - 3 sets
5.Tucked front lever - 1 set
Run - trail 2.63 (NB Minimus)
~
Still a bit in recovery mode but feeling pretty good over alll - though my lower back still feels a little "tweaky". Soon I'll begin to build volume for Aprils trail marathon and work in a few faster runs as well.
Thanks for reading!
Sunday, March 6, 2011
Seneca Creek 50k Race Report
Seneca Creek
Greenway Trail
Marathon and 50K
~
This is a beautiful course with a nice change of scenery (from hardwood forest to pine to C&O Canal and a bit of street running thrown in)and Race Director -Ed Schultze - does a wonderful job of taking care of the needs of all participants. A big thanks for the mylar blankets for the wait at the beginning!
The day started a bit gloomy and the bus ride to the start gave me plenty of time to second guess leaving my rain gear in the car - as well as shoe choice and about a thousand other little things that continued to jump in my thoughts all the way through the first mile or two of running. In the end, shoe choice turned out well and the day was picture perfect for running.
This isn't a hard course and as mentioned the changing scenery really draws you from point to point as well as the friendly and encouraging volunteers (Thank you all) and it very much reminded me of my Patapsco training grounds so that was a big plus.
My wife ran great- fast and strong- up to around mile 16 or so when her IT Bands acted up. There were some doubts of her continuing but she dug deep and put in a hugh effort to keep us ahead of the cut-offs (by minutes) and sweepers. She beat her previous 50k time by 36 minutes and this was a week after beating her Half Marathon time by three and her Air Force half mile test by a few minutes a swell. Tough week of running for her!
I felt pretty good and was surpised at what I had left at the end as this was my longest run in some time. I honestly felt I had a 50 miler in me - of course the wheels can really come off the bus in the last 18 miles (my Garmin said 32 plus for the day). So first ultra of the year in the books!
Merrells performed great.
I was a bit concerned with running an ultra in minimal footwear but no issues other than a bit of rubbing on the top of the foot and that wasn't really noticed until well after the race.
My only complaint would have to be the lack of fruit at the aide stations - which is really no big deal for most -but a bit of a concern for my vegan fueled running. Fortunetly there was a strawberry angel at mile 24(I think) and again at mile 28 who saved me from Dorrito's and other fare! Thank you! (Edit -Race Director Ed Schultze reminded me in an email that this is basically a self supported race with little in the way of aid - so I do apologize and this comment shouldn't be viewed as a statement on the race, the RD or volunteers who all did a fantastic job - thanks!)
As in all ultras I have participated in - the real beauty of the race is the people - both runners and volunteers. A big thank you to all who came out - to run and to aid. From mile 15 or so on we had a runner stick with us just to keep company and help with moral. He helped and a special thanks to him.
We'll be back for Stone Mill and the extra 19 miles in Novemeber!
Greenway Trail
Marathon and 50K
~
This is a beautiful course with a nice change of scenery (from hardwood forest to pine to C&O Canal and a bit of street running thrown in)and Race Director -Ed Schultze - does a wonderful job of taking care of the needs of all participants. A big thanks for the mylar blankets for the wait at the beginning!
The day started a bit gloomy and the bus ride to the start gave me plenty of time to second guess leaving my rain gear in the car - as well as shoe choice and about a thousand other little things that continued to jump in my thoughts all the way through the first mile or two of running. In the end, shoe choice turned out well and the day was picture perfect for running.
This isn't a hard course and as mentioned the changing scenery really draws you from point to point as well as the friendly and encouraging volunteers (Thank you all) and it very much reminded me of my Patapsco training grounds so that was a big plus.
My wife ran great- fast and strong- up to around mile 16 or so when her IT Bands acted up. There were some doubts of her continuing but she dug deep and put in a hugh effort to keep us ahead of the cut-offs (by minutes) and sweepers. She beat her previous 50k time by 36 minutes and this was a week after beating her Half Marathon time by three and her Air Force half mile test by a few minutes a swell. Tough week of running for her!
I felt pretty good and was surpised at what I had left at the end as this was my longest run in some time. I honestly felt I had a 50 miler in me - of course the wheels can really come off the bus in the last 18 miles (my Garmin said 32 plus for the day). So first ultra of the year in the books!
Merrells performed great.
I was a bit concerned with running an ultra in minimal footwear but no issues other than a bit of rubbing on the top of the foot and that wasn't really noticed until well after the race.
My only complaint would have to be the lack of fruit at the aide stations - which is really no big deal for most -but a bit of a concern for my vegan fueled running. Fortunetly there was a strawberry angel at mile 24(I think) and again at mile 28 who saved me from Dorrito's and other fare! Thank you! (Edit -Race Director Ed Schultze reminded me in an email that this is basically a self supported race with little in the way of aid - so I do apologize and this comment shouldn't be viewed as a statement on the race, the RD or volunteers who all did a fantastic job - thanks!)
As in all ultras I have participated in - the real beauty of the race is the people - both runners and volunteers. A big thank you to all who came out - to run and to aid. From mile 15 or so on we had a runner stick with us just to keep company and help with moral. He helped and a special thanks to him.
We'll be back for Stone Mill and the extra 19 miles in Novemeber!
Todays Training
Today's workout -
Sunday
1.Run – bike path 6.06 (NB Minimus)
2.Pushup circuit – 25/10/10/10 (reg/close/wide/pike)
3.One arm long cycle -@16kg 106 reps 10:00 (switch on min)
4.Goblet squat -@12kg 2x6
5.Pullup/close grip chin – 6/5
.
A bit sore from the race but over all not to bad.
From here I'll take a back-off week and then slowly amp the miles up to peak for the Triple Crown Trail Marathon April 30th.
It's nice having a 50k under the belt (again) as I feel that I'll be able to maintain my fitness throughout the year and peak for some key events (CAT 50K and Stome Mill 50M).
Sunday
1.Run – bike path 6.06 (NB Minimus)
2.Pushup circuit – 25/10/10/10 (reg/close/wide/pike)
3.One arm long cycle -@16kg 106 reps 10:00 (switch on min)
4.Goblet squat -@12kg 2x6
5.Pullup/close grip chin – 6/5
.
A bit sore from the race but over all not to bad.
From here I'll take a back-off week and then slowly amp the miles up to peak for the Triple Crown Trail Marathon April 30th.
It's nice having a 50k under the belt (again) as I feel that I'll be able to maintain my fitness throughout the year and peak for some key events (CAT 50K and Stome Mill 50M).
Friday, March 4, 2011
Passing
Wind,
Nothing but its
Caress…swift in the
Void of its giving.
And still each leaf sways
Grateful in its
passing.
~
and God moves as the wind of all
existence...and we sway in
His caress.
Training and Drving Myself Batty
Today's workout -
Friday
1.Overhead press -@70lbs 1x(2/3/5/10)
2.Pullup/close grip chins – 8/6
3.Pushup circuit – 20/10/10/10 (reg/close/wide/pike)
4.Curls -@70lbs 2x10
5.Straight arm frog stand – 3 sets
6.Tucked front lever – 3 sets
~
Back begin to tighten up during the last part of the ladder (presses) and I thought about light snatches but wisely discarded the notion (ok-but only after a few reps with the 12kg). No sense pushing to hard o doing anything stupid right before race day.
Maybe I'm learning.
Still second guessing footwear and other gear. It's the perils of this time of year and being on a trail. You just never know what to expect. Reain was beig called for but now it supposed to be later in the day. Still - it is a possibility. Yet a rain shell - even a light one - can prove to be a pain in the butt after a few miles of being tied arouund your waist. So the day is filled with last minute tweaking...lots of fun!
Friday
1.Overhead press -@70lbs 1x(2/3/5/10)
2.Pullup/close grip chins – 8/6
3.Pushup circuit – 20/10/10/10 (reg/close/wide/pike)
4.Curls -@70lbs 2x10
5.Straight arm frog stand – 3 sets
6.Tucked front lever – 3 sets
~
Back begin to tighten up during the last part of the ladder (presses) and I thought about light snatches but wisely discarded the notion (ok-but only after a few reps with the 12kg). No sense pushing to hard o doing anything stupid right before race day.
Maybe I'm learning.
Still second guessing footwear and other gear. It's the perils of this time of year and being on a trail. You just never know what to expect. Reain was beig called for but now it supposed to be later in the day. Still - it is a possibility. Yet a rain shell - even a light one - can prove to be a pain in the butt after a few miles of being tied arouund your waist. So the day is filled with last minute tweaking...lots of fun!
Thursday, March 3, 2011
Italian Style
Many of my blog readers have been kind enough to inform me that they sincerely don't care what I had for dinner (you know who you are). This is valuable feedback and I appreciate hearing it.
On another note...this is what I
had for dinner -
This is EZEKIEL 4:9 Penne Pasta from Food For Life. Cooks in about 5 minutes Here are the ingredients listed from the box.
Organic Sprouted Whole Wheat, Organic Sprouted Whole Barley, Organic Sprouted Whole Millet, Organic Sprouted Whole Lentils, Organic Sprouted Whole Soybeans, Organic Sprouted Whole Spelt.
And here is the pasta combined with lightly sauteed vegetables (fat free vegetable broth) and Trader Joe's Fat Free Tomatoe Sauce (with mushrooms.) Took another five minutes to prepare and another five to cook. I should mention that I cook in advance (a few days worth) the lentils and grains that I plan to cook with through the week. Daves much time and effort.
Thanks for reading!
On another note...this is what I
had for dinner -
This is EZEKIEL 4:9 Penne Pasta from Food For Life. Cooks in about 5 minutes Here are the ingredients listed from the box.
Organic Sprouted Whole Wheat, Organic Sprouted Whole Barley, Organic Sprouted Whole Millet, Organic Sprouted Whole Lentils, Organic Sprouted Whole Soybeans, Organic Sprouted Whole Spelt.
And here is the pasta combined with lightly sauteed vegetables (fat free vegetable broth) and Trader Joe's Fat Free Tomatoe Sauce (with mushrooms.) Took another five minutes to prepare and another five to cook. I should mention that I cook in advance (a few days worth) the lentils and grains that I plan to cook with through the week. Daves much time and effort.
Thanks for reading!
To Run
it's the earth caressed
against my feet -
a moment lifted...and then again the
fall to hallowed ground beneath
me
~
flightless...yet still there are
moments given to the
sky
against my feet -
a moment lifted...and then again the
fall to hallowed ground beneath
me
~
flightless...yet still there are
moments given to the
sky
Todays Training and second guessing race footwear
My training for today -
Thursday
1.Jerk set -@16kgs 5:00 58 reps
2.Pushup circuit – 20/10/10/10 (Hindu/close/wide/pike)
3.Pullups/close grip chins – 6/5
4.Straight arm frog stand – 3 sets
5.Tucked front lever – 3 sets
~
Lots of foam rolling, bands and joint mobility again today. Back is feeling better but still abit stiff.
Having a few doubts about shoe selection for Saturdays race as it's occured to me that although I have put in several 20 miler in my Vibrams (Bikilas) I have yet to do any long runs on the trails this season due to winter weather. The Merrells are a bit more substantial than the VFF but not by much. I'll take my NB 101's to be on the safe side and maybe even put my old 100's in a drop bag for mid race.
Or better yet just suck it up and follow through with the Foot Gloves!
Thursday
1.Jerk set -@16kgs 5:00 58 reps
2.Pushup circuit – 20/10/10/10 (Hindu/close/wide/pike)
3.Pullups/close grip chins – 6/5
4.Straight arm frog stand – 3 sets
5.Tucked front lever – 3 sets
~
Lots of foam rolling, bands and joint mobility again today. Back is feeling better but still abit stiff.
Having a few doubts about shoe selection for Saturdays race as it's occured to me that although I have put in several 20 miler in my Vibrams (Bikilas) I have yet to do any long runs on the trails this season due to winter weather. The Merrells are a bit more substantial than the VFF but not by much. I'll take my NB 101's to be on the safe side and maybe even put my old 100's in a drop bag for mid race.
Or better yet just suck it up and follow through with the Foot Gloves!
Wellness, Recovery and Happy Joints
A few things I do everyday and are well worth the time and effort. Give them a shot and let me know how they work for you!
1. Foam rolling -
This alone can be the difference between a pain free run and aching legs - especially the IT Bands.
2. Joint mobility -
I hope you digged the funky beat.
Joint mobility is a must before all lifting for me.
3. Bands
No funky beat but great stuff to try.
Bands after I run are a leg saver and almost always help me recover in time for the next days run - they're great for prehab and rehab as well. I have upped my band work this week to help rehab a slight hip/lower back issue.
~
These three are essential to recovery, happy joints and over all well being. I do some Qi Gong and yoga (Sun Salutations) as well but actually consider these optional compared to the above three.
Hope this may provide some help and thanks for reading!
Eric
1. Foam rolling -
This alone can be the difference between a pain free run and aching legs - especially the IT Bands.
2. Joint mobility -
I hope you digged the funky beat.
Joint mobility is a must before all lifting for me.
3. Bands
No funky beat but great stuff to try.
Bands after I run are a leg saver and almost always help me recover in time for the next days run - they're great for prehab and rehab as well. I have upped my band work this week to help rehab a slight hip/lower back issue.
~
These three are essential to recovery, happy joints and over all well being. I do some Qi Gong and yoga (Sun Salutations) as well but actually consider these optional compared to the above three.
Hope this may provide some help and thanks for reading!
Eric
Wednesday, March 2, 2011
Food stuff
Sorta Mexican style tonight.
Stared off again with assorted produce (whatever's in fridge and chopped and diced) with fresh cubed pineapple.
Lightly sauteed in fat free vegetable broth, with black pepper and chipolte seasoning.
A little bit of tempeh, cup of lentils and a few table spoons of quinoa
And topped with Trader Joe's fat free salsa and Guiltless Gourmet Baked (not fried!)salt free tortilla chips (that's about a serving crushed up over top - so less than 3 grams of fat.
Serves - only me.
You know how to cook...make your own.
Stared off again with assorted produce (whatever's in fridge and chopped and diced) with fresh cubed pineapple.
Lightly sauteed in fat free vegetable broth, with black pepper and chipolte seasoning.
A little bit of tempeh, cup of lentils and a few table spoons of quinoa
And topped with Trader Joe's fat free salsa and Guiltless Gourmet Baked (not fried!)salt free tortilla chips (that's about a serving crushed up over top - so less than 3 grams of fat.
Serves - only me.
You know how to cook...make your own.
Deeper Still
Your skin to
Mine –
And deeper still…our
Longing.
Philip M. Buller
~
completion...there is a self sunk past flesh and
again beneath the bones of this
existence...that knows only
this alone -
we belong
Mine –
And deeper still…our
Longing.
~
completion...there is a self sunk past flesh and
again beneath the bones of this
existence...that knows only
this alone -
we belong
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