1. Triple Crown Trail Marathon -26.2
2. pushups/alternating lunge/pullups/pushups (30/12/7/30)
3. Foam roller
~
walked the dogs for a cooldown!
Saturday, April 30, 2011
Race Review - Triple Crown Marathon with The Trail Dawgs!
The Triple Crown Marathon is now in the book (the big book of races I've done!) A big thank you to the TrailDawgs and all those who volunteered to help - you did a great job and the smiling faces and great cheers were very much appreciated (as were the potatos during the race and bananas after!)
While I'm handing out praise I have to mention that after two 50ks this was Moca's first official marathon. She ran today after a night shift (10 hours) at work and absolutely no sleep. It was a tough race for her (and everyone) but she came through like the runner she is - great job Moca!
And this was a much tough course than I had anticipated - many more (and steeper) hills and with the recent rain the stream (4 crossings total) was waist high in some spots. This caused my already water damaged feet some trouble (shoe filled with blood)but not enough to slow me down - it was the hills and stream and roots and mud that slowed me down!
The basic course was an out and back half-marathon done twice for those who really wished to torture themselves - and there were a few. At first we thought of switching to the "Triple Crown" event itself - which consist of the half-marathon, 10k and followed by a 5k - but in the end opted for the marathon. Good choice as we got in our distance (needed for the big push to Catoctin!) and Moca got her first marathon in. Over all I felt pretty strong and I'm ready for what's next - which in this case is a 5k for charity and a speed workout next week, the Maryland Half-Marathon on the 15th and then (possibily) The North Face Endurance Challange 50k (did the 50 mile last year) and what ever else pops up, looks fun and I can talk my friends into!
Oh...and it was great seeing you today Carl and thanks for volunteering!
Thanks for reading!
Eric
While I'm handing out praise I have to mention that after two 50ks this was Moca's first official marathon. She ran today after a night shift (10 hours) at work and absolutely no sleep. It was a tough race for her (and everyone) but she came through like the runner she is - great job Moca!
And this was a much tough course than I had anticipated - many more (and steeper) hills and with the recent rain the stream (4 crossings total) was waist high in some spots. This caused my already water damaged feet some trouble (shoe filled with blood)but not enough to slow me down - it was the hills and stream and roots and mud that slowed me down!
The basic course was an out and back half-marathon done twice for those who really wished to torture themselves - and there were a few. At first we thought of switching to the "Triple Crown" event itself - which consist of the half-marathon, 10k and followed by a 5k - but in the end opted for the marathon. Good choice as we got in our distance (needed for the big push to Catoctin!) and Moca got her first marathon in. Over all I felt pretty strong and I'm ready for what's next - which in this case is a 5k for charity and a speed workout next week, the Maryland Half-Marathon on the 15th and then (possibily) The North Face Endurance Challange 50k (did the 50 mile last year) and what ever else pops up, looks fun and I can talk my friends into!
Oh...and it was great seeing you today Carl and thanks for volunteering!
Thanks for reading!
Eric
Friday, April 29, 2011
As Ash
I have surrendered
to your fire,
And burnt -
I come alive as nothing more
than ash.
And scattered by some Holy breeze,
I now reach every
Part
of
You.
Training Log and some thoughts
Todays workout -
Friday
1.Long cycle -@16kgs 6x1:00 (7rpm) 45 reps
2.Pullups/close grip chins – 5/5
3.Curls -1x12@65lbs 1x8@70lbs 1x5@75lbs
4.pushups - 1x30
5.Leg raise/stability ball crunch (10lbs med ball) 1x20/10
~
Finally feeling like I'm over the "heavy leg" syndrom of the past few days and just in time for tomorrows trail marathon. Tough, muddy trail with muliple big stream crossing should make for slow but fun run. It will be my wofres first actual marathon after two 50k's - she was hoping for a faster time but don't think it will happen at tomorrows race. She does plan on The Air Force Marathon and I believe Baltimore so she has plenty of time to hit her 4:00 goal.
Stay tuned for race review!
Friday
1.Long cycle -@16kgs 6x1:00 (7rpm) 45 reps
2.Pullups/close grip chins – 5/5
3.Curls -1x12@65lbs 1x8@70lbs 1x5@75lbs
4.pushups - 1x30
5.Leg raise/stability ball crunch (10lbs med ball) 1x20/10
~
Finally feeling like I'm over the "heavy leg" syndrom of the past few days and just in time for tomorrows trail marathon. Tough, muddy trail with muliple big stream crossing should make for slow but fun run. It will be my wofres first actual marathon after two 50k's - she was hoping for a faster time but don't think it will happen at tomorrows race. She does plan on The Air Force Marathon and I believe Baltimore so she has plenty of time to hit her 4:00 goal.
Stay tuned for race review!
Thursday, April 28, 2011
A Thousand Sighs
~
And a sigh sweeps
past the open window
of my soul-
A glimpse of life
forever
fleeting
swept past to stormy
sea's
unknown,
And you and I
have always been
a moment shared upon
the edge of time,
For I have loved you
A thousand
liftimes -
Each one a blessing
I adore.
Todays Workout
Todays workout -
1.Long cycle -@20kgs 6:00 30 reps
2.Windmill -@12kgs 2x5
3.Pullups/close grip chins – 7/5
4.Pushups – 3x25
5.Leg raise/stability ball crunch – 1x20/20
~
Light tomorrow - maybe just easy set of long cycle with the 16's and some pushups and pullups. Legs haven't really seemed to get a bounce from this taper so it may be a good thing to not run the Triple Crown race hard.
1.Long cycle -@20kgs 6:00 30 reps
2.Windmill -@12kgs 2x5
3.Pullups/close grip chins – 7/5
4.Pushups – 3x25
5.Leg raise/stability ball crunch – 1x20/20
~
Light tomorrow - maybe just easy set of long cycle with the 16's and some pushups and pullups. Legs haven't really seemed to get a bounce from this taper so it may be a good thing to not run the Triple Crown race hard.
Wednesday, April 27, 2011
Todays training and some thoughts
Todays workout -
1. Long cycle - @20kgs 5:00 26 reps (5rpm)
2. Side press -@20kgs 1x4
3. Close grip chins - 2x5
4. Db culrs -@30lbs 2x10
5. Pushups - (ladder) 5/10/15/20
6. Run - bike path 3.14 (Bikilas)
~
I have been doing a modified version of Russian EDT (escalated density training) on long cycle for the past 5 workouts with tomorrow being the cap at 6 minutes at 5 reps per minute. Sunday or monday I'll start over at 6 rpm while sticking with the 20's for a bit longer- maybe all the way up to 8rpm before attempting a comeback with the 24's while maintaining the miles for the upcoming ultras I have planned. We'll see!
1. Long cycle - @20kgs 5:00 26 reps (5rpm)
2. Side press -@20kgs 1x4
3. Close grip chins - 2x5
4. Db culrs -@30lbs 2x10
5. Pushups - (ladder) 5/10/15/20
6. Run - bike path 3.14 (Bikilas)
~
I have been doing a modified version of Russian EDT (escalated density training) on long cycle for the past 5 workouts with tomorrow being the cap at 6 minutes at 5 reps per minute. Sunday or monday I'll start over at 6 rpm while sticking with the 20's for a bit longer- maybe all the way up to 8rpm before attempting a comeback with the 24's while maintaining the miles for the upcoming ultras I have planned. We'll see!
Tuesday, April 26, 2011
Arid
As if ten years from
water...
I thirst for your touch.
And while moments fall in
parched anticipation.
Your fingers gather as clouds to
my horizon.
With the promise of
rain...
As I lay myself
before
you.
water...
I thirst for your touch.
And while moments fall in
parched anticipation.
Your fingers gather as clouds to
my horizon.
With the promise of
rain...
As I lay myself
before
you.
Todays Workout
Todays workout -
1. Long cycle -@20kgs 4:00 22 reps (5rpm)
2. Side press -@20kgs 2x2
3. Pullups/close grip chins- 6/5
4. Pushup circuit - 20/10/10/10 (reg/close/wide/pike)
5. Leg raise/medicine ball cruch -1x20/20
6. Run - bike path 3.20 (Bikilas LS)
~
Keeping things simple before the race!
1. Long cycle -@20kgs 4:00 22 reps (5rpm)
2. Side press -@20kgs 2x2
3. Pullups/close grip chins- 6/5
4. Pushup circuit - 20/10/10/10 (reg/close/wide/pike)
5. Leg raise/medicine ball cruch -1x20/20
6. Run - bike path 3.20 (Bikilas LS)
~
Keeping things simple before the race!
Monday, April 25, 2011
Change
I hear time and time again that people simply refuse to watch videos such as this -
Or they've seen enough or heard enough.
They haven't.
Not if they're stilling eating the standard American diet (SAD)
Watching this video demands change and it's a change that few are willing to make.
It means sacrifice - at least in the short term.
And no one wnats to give up the convenince of their meals (taste is another matter as few are aware how conditioned they are to "tasteless" food).
Dr. Masson speaks with great passion, knowledge and empathy.
Watch.
Listin to him.
Change.
Or they've seen enough or heard enough.
They haven't.
Not if they're stilling eating the standard American diet (SAD)
Watching this video demands change and it's a change that few are willing to make.
It means sacrifice - at least in the short term.
And no one wnats to give up the convenince of their meals (taste is another matter as few are aware how conditioned they are to "tasteless" food).
Dr. Masson speaks with great passion, knowledge and empathy.
Watch.
Listin to him.
Change.
Training Log and some thoughts
Todays workout -
1. Long cycle - @20kgs 2x3:00 (5rpm) 31 reps total
2. Pullups/closegrip chins - 6/6
3. Alternating lunge - 1x20
4. Pushups - 1x30
5. Band curls/pushdowns - (medium band) 1x20
6. Run - road 2.20 (Merrell Trail Gloves)
~
2 mile run on the road with one big hill -tomorrow may be a 5-6 miler and then another easy run on Wednesday. Adding the miles up in a seven day period versus a weekly basis it seems that I have run a bit over 68 miles with one day off (from running - not lifting.) Not bad for this cycle and I'll try to up it for the next two (long) races. If things go right I'll be racing 3 weeks in a row - one just being a 5k trail run that will be a nice little speed workout before the Marlyland half-marathon. From there I'm considering The North Face Endurance Challenge - the 50k this year. Last year was the 50miler and that distance can wait until November and The Stone Mill 50 (unless someone WANTS to run the 50 miles with me - I can be talked into it).
1. Long cycle - @20kgs 2x3:00 (5rpm) 31 reps total
2. Pullups/closegrip chins - 6/6
3. Alternating lunge - 1x20
4. Pushups - 1x30
5. Band curls/pushdowns - (medium band) 1x20
6. Run - road 2.20 (Merrell Trail Gloves)
~
2 mile run on the road with one big hill -tomorrow may be a 5-6 miler and then another easy run on Wednesday. Adding the miles up in a seven day period versus a weekly basis it seems that I have run a bit over 68 miles with one day off (from running - not lifting.) Not bad for this cycle and I'll try to up it for the next two (long) races. If things go right I'll be racing 3 weeks in a row - one just being a 5k trail run that will be a nice little speed workout before the Marlyland half-marathon. From there I'm considering The North Face Endurance Challenge - the 50k this year. Last year was the 50miler and that distance can wait until November and The Stone Mill 50 (unless someone WANTS to run the 50 miles with me - I can be talked into it).
Sunday, April 24, 2011
Todays Training
Todays workout -
Sunday
Run – trail 4.0 (Merrell Trail Gloves)
Long cycle -@20kgs 3x2:00 (5rpm) 32 reps
Pushups/pullups – 2x20/5
Leg raise – 1x20
~
Lots of rest this week (I hope)
Sunday
Run – trail 4.0 (Merrell Trail Gloves)
Long cycle -@20kgs 3x2:00 (5rpm) 32 reps
Pushups/pullups – 2x20/5
Leg raise – 1x20
~
Lots of rest this week (I hope)
Saturday, April 23, 2011
Todays Workout
Todays workout -
Saturday
1.Run – bike path 12.11 (Bikilas)
2.Kettlebell circuit -@12kgs 2x
3.Leg raise- 1x20
~
Nice, easy and simple - just what I needed and the offical taper begins. I'll hit the trail tomorrow for 6-8 and then maybe one semi longish run mid week with maybe both Thursday and Friday off of running.
Saturday
1.Run – bike path 12.11 (Bikilas)
2.Kettlebell circuit -@12kgs 2x
3.Leg raise- 1x20
~
Nice, easy and simple - just what I needed and the offical taper begins. I'll hit the trail tomorrow for 6-8 and then maybe one semi longish run mid week with maybe both Thursday and Friday off of running.
Friday, April 22, 2011
Todays Training
Todays workout -
1.Long cycle-@20kgs 6x1:00 (5rpm/7 last min 32 reps)
2.Side press -@16kg 1x10
3.Db curls -@30lbs 3x10
4.Pushup circuit -20/10/10/10 (reg/close/wide/pike)
5.Leg raise – 1x20
~
Shorter runs tomorrow and Sunday and a taper for next weekend. More than likely I'll run throuhg the race as a training run for Catoctin in July which (in case I have mentioned it enough) is THE race of he summer (and maybe the year) for me. Hell - I might even drink a beer afterwards. First time in print but don't hold me to it - I reserve the right to change anything about myself at a moments notice. And so should you (core ethics such as compassion, empathy, kindness are who you are and not subject to change - at your source you are changeless)Of course I also reserve the right to give you crap if you change your mind and I find it amusing. That's the way my world works.
1.Long cycle-@20kgs 6x1:00 (5rpm/7 last min 32 reps)
2.Side press -@16kg 1x10
3.Db curls -@30lbs 3x10
4.Pushup circuit -20/10/10/10 (reg/close/wide/pike)
5.Leg raise – 1x20
~
Shorter runs tomorrow and Sunday and a taper for next weekend. More than likely I'll run throuhg the race as a training run for Catoctin in July which (in case I have mentioned it enough) is THE race of he summer (and maybe the year) for me. Hell - I might even drink a beer afterwards. First time in print but don't hold me to it - I reserve the right to change anything about myself at a moments notice. And so should you (core ethics such as compassion, empathy, kindness are who you are and not subject to change - at your source you are changeless)Of course I also reserve the right to give you crap if you change your mind and I find it amusing. That's the way my world works.
Thursday, April 21, 2011
A Beautiful Thing to Watch...
Notice the forefoot landing - and then marvel at the sheer grace of motion presented by this incredible athlete and his remarkable performance.
Vegan Resources
Here are some sources that have proven to be extremely helpful for me with a vegan diet and running. I hope they will provide some aide to other as well. Please drop me a line if I can help any with running, diet,kettlebells, meditating or expressing your own creativity. I'm happy to serve in any way.
1. Dr. Joel Fuhrman's book Eat to Live is a great source for an extremely simple approach to a vegan, vegetarian or near vegetarian approach to health and weightloss. Not geared to athletes but if you have this dialed in all the rest will fall into place.
http://www.drfuhrman.com/
2. Dr. John MacDougall (http://www.drmcdougall.com/)/ Dr. Caldwall Esselstyn (http://www.heartattackproof.com/)
Fairlly similar in their appraoch (more grain and less fruit in their diet but all of the above are low fat vegan) with great resources on-line and in books (great Youtube links)
3. Rip Esselstyn- Caldwells son and a swimmer and triathlete who has tailored his diet for weightloss and sports. His diet approach too is low fat vegan with great recipes ion his book The Engine ll diet. http://engine2diet.com/
4. Dr. Doug Graham - is THE source on low fat, raw vegan eating (80/10/10 is his approach 80% carb, 10% protein and 10% fat) and he is in amazing shape at age 57 and this style is great for athletes. Ultra runner Mike Arnstein has done some amazing races (and logs in 200 mile training runs as well) eating this way. My diet is largely influenced by the 80/10/10 aproach and it's an easy way to move towards a raw vegan life style. http://www.foodnsport.com/ Dr. Doug's site but also check out - http://www.30bananasaday.com/ (yes, eating 30 bananas a day!) and http://www.thefruitarian.com/
5. No Meath Athlete -http://www.nomeatathlete.com/ Matt's a runner and a great guy who qualified for Boston soon after switching to a vegetarian diet (he's now vegan - expect big things!) this was after 7 years of trying to qualify.
6. The Renegade Health Show - http://renegadehealth.com/blog/
Recomending a "high raw" vegan diet. High raw is the path I'm following now after some experimenting a little on my own. My apraoch is more geared along the 80/10/10 style then what they have hear but having options to explore is always good (as long as you listen to me in the end!)
~
few others books and authors to note -
SkinnyBitch is a great book and will guide you along the vegan path with health and style.There are great companion books along with the original (and one with recipes). http://www.skinnybitch.net/ (I have a secrect crush on Rory Freedman by the way!)
. The Crazy Sexy Diet - very inspirational. http://crazysexylife.com/
And of course the Grandaddy of them all and great resource book on the why you should do this - The China Study. http://www.thechinastudy.com/
Also Alicia Silverstone has a great book The Kind Diet that is full of recipes and useful information.
Again I hope this helps and feel free to help me add to this list and keep posted on your health journey.
Peace,
Eric
1. Dr. Joel Fuhrman's book Eat to Live is a great source for an extremely simple approach to a vegan, vegetarian or near vegetarian approach to health and weightloss. Not geared to athletes but if you have this dialed in all the rest will fall into place.
http://www.drfuhrman.com/
2. Dr. John MacDougall (http://www.drmcdougall.com/)/ Dr. Caldwall Esselstyn (http://www.heartattackproof.com/)
Fairlly similar in their appraoch (more grain and less fruit in their diet but all of the above are low fat vegan) with great resources on-line and in books (great Youtube links)
3. Rip Esselstyn- Caldwells son and a swimmer and triathlete who has tailored his diet for weightloss and sports. His diet approach too is low fat vegan with great recipes ion his book The Engine ll diet. http://engine2diet.com/
4. Dr. Doug Graham - is THE source on low fat, raw vegan eating (80/10/10 is his approach 80% carb, 10% protein and 10% fat) and he is in amazing shape at age 57 and this style is great for athletes. Ultra runner Mike Arnstein has done some amazing races (and logs in 200 mile training runs as well) eating this way. My diet is largely influenced by the 80/10/10 aproach and it's an easy way to move towards a raw vegan life style. http://www.foodnsport.com/ Dr. Doug's site but also check out - http://www.30bananasaday.com/ (yes, eating 30 bananas a day!) and http://www.thefruitarian.com/
5. No Meath Athlete -http://www.nomeatathlete.com/ Matt's a runner and a great guy who qualified for Boston soon after switching to a vegetarian diet (he's now vegan - expect big things!) this was after 7 years of trying to qualify.
6. The Renegade Health Show - http://renegadehealth.com/blog/
Recomending a "high raw" vegan diet. High raw is the path I'm following now after some experimenting a little on my own. My apraoch is more geared along the 80/10/10 style then what they have hear but having options to explore is always good (as long as you listen to me in the end!)
~
few others books and authors to note -
SkinnyBitch is a great book and will guide you along the vegan path with health and style.There are great companion books along with the original (and one with recipes). http://www.skinnybitch.net/ (I have a secrect crush on Rory Freedman by the way!)
. The Crazy Sexy Diet - very inspirational. http://crazysexylife.com/
And of course the Grandaddy of them all and great resource book on the why you should do this - The China Study. http://www.thechinastudy.com/
Also Alicia Silverstone has a great book The Kind Diet that is full of recipes and useful information.
Again I hope this helps and feel free to help me add to this list and keep posted on your health journey.
Peace,
Eric
Todays training and some thoughts
Todays training -
1. Long cycle -@20kgs 5:00 22 reps
2. Jerk set-@24kgs 1:30
3. Side press-@16kg 1x8
4. Pullups/close grip chins -7/6
5. Pushyps - 2x25
6. Run - trail 4.90 (Buzzard rock 52:38 Merrell Trail Gloves)
~
Great run on the trail today and my fasted time yet on Buzzard rock - which is surprising as my legs have over 50 miles straight on them with a long run (20 miles) and a great 10k race (51:00)with a few other fasted runs thrown in as well. Good week for running and nothing but shorter, easier runs through the weekend and bext week leading into the TrailDawgs Triple Crown Marathon on Saturday. It's supposed to be flat but rocky, rooty and muddy - so maybe an easier run but slower time with the technical aspects - anyway it happens should be fun!
1. Long cycle -@20kgs 5:00 22 reps
2. Jerk set-@24kgs 1:30
3. Side press-@16kg 1x8
4. Pullups/close grip chins -7/6
5. Pushyps - 2x25
6. Run - trail 4.90 (Buzzard rock 52:38 Merrell Trail Gloves)
~
Great run on the trail today and my fasted time yet on Buzzard rock - which is surprising as my legs have over 50 miles straight on them with a long run (20 miles) and a great 10k race (51:00)with a few other fasted runs thrown in as well. Good week for running and nothing but shorter, easier runs through the weekend and bext week leading into the TrailDawgs Triple Crown Marathon on Saturday. It's supposed to be flat but rocky, rooty and muddy - so maybe an easier run but slower time with the technical aspects - anyway it happens should be fun!
Wednesday, April 20, 2011
Come to My House For Pizza Bagels!
Very simple:
Lightly (4-5 minuites) sautee vegetables of choice in water or vegetable broth (low sodium/vegan)add in tofu, lentils (my choice by leave out if you wish) for an additional few minuites. Place bagels (sprouted wheat, onion and poppy seeds in this case) on a lightly sprayed cooking sheet and cover with pizza sauce (Trader Joe's fat free/oil free)and add the sauteed vegetables. Sprinkle nutrional yeast flakes (fortiefied with vitamin B12 for those who belive that B12 is an issue for vegans)and bake as desired - about 10 minuites for me as I like them on the crispy side. I used two bagles which was about 4 servings - well actually one serving snce I ate them all.
Enjoy!
Training Log -4/20/11
Training for today -
1.Jerk set -@20kgs 5:00 25 reps
2.Snatch set -@16kgs 4:00 27/28
3.Side press -@16kgs 2x5
4.Pullups – (medium grip) 2x5
5.Run – bike path 8.16 (Bikilas LS)
~
Side presses were light and fun - added them in after seeing Mike Mahler do a set. Of course he used a 97lb kettlebell. But maybe that's why mine were so much fun? Anyway it's a great exercise and it's been years since I have done them. It's a nice exercise for runners as it's also a core exercise as well as full upper body movement. Might be a keeper for awhile.
21 plus miles for the week and I might run all the way throuhg the week (Friday too) and then do nothing but short runs through next week with Friday completely off. Plan is still developing so we'll see.
Thanks for reading!
Eric
1.Jerk set -@20kgs 5:00 25 reps
2.Snatch set -@16kgs 4:00 27/28
3.Side press -@16kgs 2x5
4.Pullups – (medium grip) 2x5
5.Run – bike path 8.16 (Bikilas LS)
~
Side presses were light and fun - added them in after seeing Mike Mahler do a set. Of course he used a 97lb kettlebell. But maybe that's why mine were so much fun? Anyway it's a great exercise and it's been years since I have done them. It's a nice exercise for runners as it's also a core exercise as well as full upper body movement. Might be a keeper for awhile.
21 plus miles for the week and I might run all the way throuhg the week (Friday too) and then do nothing but short runs through next week with Friday completely off. Plan is still developing so we'll see.
Thanks for reading!
Eric
Tuesday, April 19, 2011
Todays Training
Training for today -
1. Long cycle -@20kgs 4:00 21 reps (6,6,6,3)
2. Rack hold -@24kgs 1:00
3. Pullups/close grip chins - 7/5
4. Band curls-(light) 2x:30
5. Pushup circuit - 20/10/10/10 (Hindu/close/Hindu/reg)
6. Run - 7.5 bike path (8:39 pace Bikilas)
Pm -
1. Run - bike path 2.5 (KSOs)
2. Pushups - 1x25
1. Long cycle -@20kgs 4:00 21 reps (6,6,6,3)
2. Rack hold -@24kgs 1:00
3. Pullups/close grip chins - 7/5
4. Band curls-(light) 2x:30
5. Pushup circuit - 20/10/10/10 (Hindu/close/Hindu/reg)
6. Run - 7.5 bike path (8:39 pace Bikilas)
Pm -
1. Run - bike path 2.5 (KSOs)
2. Pushups - 1x25
Monday, April 18, 2011
Todays Training
Todays training -
1. Long cycle -@20kgs 3:00 17 reps (6,6,5)
2. Jerk set -@24kgs 1:00
3. Pullups/close grip chins -7/5
4. Pushup circuit -20/10/10/10 (reg/close/wide/pike)
5. Pushdowns -( medium band) 1x20
6. Run - bike path 3.50 (Bikilas)
~
Tired legs but not bad after a great weekend of running. I'm looking forward to the marathon and it's up in the air whether I'm passing someone or not but either way should be a great day running on a new trail.
I'm shooting for a 50 mile week with a shorter long run on Saturday - no more than 15 miles for sure.
1. Long cycle -@20kgs 3:00 17 reps (6,6,5)
2. Jerk set -@24kgs 1:00
3. Pullups/close grip chins -7/5
4. Pushup circuit -20/10/10/10 (reg/close/wide/pike)
5. Pushdowns -( medium band) 1x20
6. Run - bike path 3.50 (Bikilas)
~
Tired legs but not bad after a great weekend of running. I'm looking forward to the marathon and it's up in the air whether I'm passing someone or not but either way should be a great day running on a new trail.
I'm shooting for a 50 mile week with a shorter long run on Saturday - no more than 15 miles for sure.
Sunday, April 17, 2011
Training for the day
Todays training -
1. Clydes 10k - 51:38
2. Maxwell circuit -@12kgs 1x through
3. Pullups/close grip chins - 6/6
4. Alternating lunges -2x20
5. Pushups - 2x25
~ Taper a bit this week
1. Clydes 10k - 51:38
2. Maxwell circuit -@12kgs 1x through
3. Pullups/close grip chins - 6/6
4. Alternating lunges -2x20
5. Pushups - 2x25
~ Taper a bit this week
Clydes 10k and Birthday Race Review
Great day for a race (and not just because it was my birthday!)After a tough 20 mile run in a steady rain yesterday today felt like a rebirth of spring - slightly breezy, sunny and warming up to high 50's - it really was perfect racing weather.
I wasn't as sore as I thoughtI might be waking up - but warming up with Melissa I felt a bit heavy legged and that concerned me some. I seldom warm-up for running (kettlebells, yes) but I'm happy I did today as I'm a slow starter on my best days and I was thinking today mighe not be my best. Dr. Randy showed up late and smoothed talked his way into an entrace - they must have known how fast he is. So after the warm up with Melissa it was Randy and I at the start for our slowest mile of the day - 9:36. Clydes is known for being hilly but managable and that proved to be the case -just enough hill for my comfort today and I actually think that it worked to my advantage (nothing compared to Patapsco)although I'm a much better downhill runner on the trails than I am on the road. After the first mile Randy and I hit our stride and began passing runners and dropped down into an 8:00 something pace for the next 4 miles or so - it's around there that Randy got tired of my company (can't blame him) and kicked in in for a 50:(and change) finish. I managed to drop into a 7:40 and sun 7;40 for the lst two miles and crossed the line at a 7:11 pace for a 51.38 finish. Not bad for an old guy on tired legs. My average pace was 8:18. A big thanks to Randy for the push!
I ran in my older Bikilas (that I ran the Baltimore Marathon in) and after countless miles they are holding up nicely. Randy wore his new (straight out of the box) Merrell Trail Gloves - so we were both 'barefootin" it. I spooted one other Vibram runner and one true barefoot runner there as well. Hope they both did well.
The after race was great and a big thank you to Clydes for sponsoring and the Howard Ct. Police for their hard work for our safety.
Beer, saefood, fruit, sandwices, vegatarian dishes, bottled water - Clydes really laid it all out. I'm not much of an after race (ok - or before) partier but I hung with Randy for a beer (his not mine0 and said hi to a few friends and went home to workout and walk my dogs. So it was a great day and fun race - BUT the true highlight -
was seeing Judith and meeting Ron!
We missed each other when we both ran Seneca but got a chance to say hi today. Great seeing you Judith and nice to meet Ron!
Also a big thanks to Melissa who has always believed I had some kind of speed hidden away somewhere. Thanks for the warm-up!
Another one in the books and the Triple Crown Marathon two weeks a way.
(Also please ote that I resited the urge to pull my sleeves up and flex - even though my guns were bangin' today)
Thanks for reading!
Eric
I wasn't as sore as I thoughtI might be waking up - but warming up with Melissa I felt a bit heavy legged and that concerned me some. I seldom warm-up for running (kettlebells, yes) but I'm happy I did today as I'm a slow starter on my best days and I was thinking today mighe not be my best. Dr. Randy showed up late and smoothed talked his way into an entrace - they must have known how fast he is. So after the warm up with Melissa it was Randy and I at the start for our slowest mile of the day - 9:36. Clydes is known for being hilly but managable and that proved to be the case -just enough hill for my comfort today and I actually think that it worked to my advantage (nothing compared to Patapsco)although I'm a much better downhill runner on the trails than I am on the road. After the first mile Randy and I hit our stride and began passing runners and dropped down into an 8:00 something pace for the next 4 miles or so - it's around there that Randy got tired of my company (can't blame him) and kicked in in for a 50:(and change) finish. I managed to drop into a 7:40 and sun 7;40 for the lst two miles and crossed the line at a 7:11 pace for a 51.38 finish. Not bad for an old guy on tired legs. My average pace was 8:18. A big thanks to Randy for the push!
I ran in my older Bikilas (that I ran the Baltimore Marathon in) and after countless miles they are holding up nicely. Randy wore his new (straight out of the box) Merrell Trail Gloves - so we were both 'barefootin" it. I spooted one other Vibram runner and one true barefoot runner there as well. Hope they both did well.
The after race was great and a big thank you to Clydes for sponsoring and the Howard Ct. Police for their hard work for our safety.
Beer, saefood, fruit, sandwices, vegatarian dishes, bottled water - Clydes really laid it all out. I'm not much of an after race (ok - or before) partier but I hung with Randy for a beer (his not mine0 and said hi to a few friends and went home to workout and walk my dogs. So it was a great day and fun race - BUT the true highlight -
We missed each other when we both ran Seneca but got a chance to say hi today. Great seeing you Judith and nice to meet Ron!
Also a big thanks to Melissa who has always believed I had some kind of speed hidden away somewhere. Thanks for the warm-up!
Another one in the books and the Triple Crown Marathon two weeks a way.
(Also please ote that I resited the urge to pull my sleeves up and flex - even though my guns were bangin' today)
Thanks for reading!
Eric
Saturday, April 16, 2011
Training for today
Training today -
Run – bike path 20 miles
Pushup circuit – 20/10/10/10 (reg/close/wide/pike)
Alternating lunge – 1x20
Pullups – 1x7
~
Race time tomorrow after today's 20 - will definitely be interesting and we'll see how fast (old) and tired legs can take me. All in all it will be a good birthday challenge.
Run – bike path 20 miles
Pushup circuit – 20/10/10/10 (reg/close/wide/pike)
Alternating lunge – 1x20
Pullups – 1x7
~
Race time tomorrow after today's 20 - will definitely be interesting and we'll see how fast (old) and tired legs can take me. All in all it will be a good birthday challenge.
Friday, April 15, 2011
No Debate
I am not a hunter gatherer.
And chances are neither are you.
I would be willing to wager that (with rare exceptions) you are gathering your meals in supermarket aisles and fast food resurants. I gather mine in the produce department. Was mman meant to eat meat? There are well thought out arguments for both sides of the dietary debate. Here's my take - I don't care. Maybe we were. But we don't have to continue to do so. Even in the wild - if we were truly hunter gatherers - are diet would primarily consist of plants (about 65% according to some studies) with meat being a less of a staple and more of a luxery item when the conditions were right and we were particularly skillfull in the hunt. Even excelent hunters have bad days. This isn't an argument on the health benifits of a vegan diet VS. meat eating. This is a statement that no one should be eating meat from the source of factory farms that do nothing but torture animals and depreive us of any good qualitiies that meat may even have (very little.). There is no need to eat this kind of meat. There is no need to be cruel. We are told that farms must be this way in order to produce tha mass quanity of meat that is in demand now - and that statement alone should be screaming an obvious truth to us all - we don't need it. If you can watch this video below and only feel the need to defend your meal choice - then there is really no deate. And nobody wins.
And chances are neither are you.
I would be willing to wager that (with rare exceptions) you are gathering your meals in supermarket aisles and fast food resurants. I gather mine in the produce department. Was mman meant to eat meat? There are well thought out arguments for both sides of the dietary debate. Here's my take - I don't care. Maybe we were. But we don't have to continue to do so. Even in the wild - if we were truly hunter gatherers - are diet would primarily consist of plants (about 65% according to some studies) with meat being a less of a staple and more of a luxery item when the conditions were right and we were particularly skillfull in the hunt. Even excelent hunters have bad days. This isn't an argument on the health benifits of a vegan diet VS. meat eating. This is a statement that no one should be eating meat from the source of factory farms that do nothing but torture animals and depreive us of any good qualitiies that meat may even have (very little.). There is no need to eat this kind of meat. There is no need to be cruel. We are told that farms must be this way in order to produce tha mass quanity of meat that is in demand now - and that statement alone should be screaming an obvious truth to us all - we don't need it. If you can watch this video below and only feel the need to defend your meal choice - then there is really no deate. And nobody wins.
Training for the day
Todays training-
1. Long cycle- @16kgs 42 reps 5:00
2. Mxwell circuit -@12kgs x1
3. Pullups/close grip chins - 6/5
4. Pushup circuit - 20/10/10 /10 (reg/close/wide/pike)
5. Curls -@65lbs 3x10
6. Band pushdowns (medium band0 2x20
1. Long cycle- @16kgs 42 reps 5:00
2. Mxwell circuit -@12kgs x1
3. Pullups/close grip chins - 6/5
4. Pushup circuit - 20/10/10 /10 (reg/close/wide/pike)
5. Curls -@65lbs 3x10
6. Band pushdowns (medium band0 2x20
Thursday, April 14, 2011
The Yoga of Ultrarunning
The Bhagavad Gita is a classic yogic text that has inspired people as diverse as Gandhi, Emerson and J. Robert Oppenheimer. For those with an interest in spiritual reading it is a must - no less a handbook on life at its highest spiritual(and practical )level. It's also (I noticed today)a guide for ultra runners who wish to take their running to a new level of performance. The Gita (as it's commonly called) is a conversation between Arjuna, the archer prince who is going into battle against memebers of his own family, and his charioteer Krishna who is embodyied in human form to lead his devotee into battle and bestow this holy conversation unto him. The battle itself is a metaphor for the mind and the forces that pull us to and fro - from the depths of human despair to the heights or (our potential) spiritual awakening.
But back to ultra running.
Almost any verse can be used to gain waisdom (it was by Gandhi's side constantly as a daily guide and treasure friend) but this verse stood out for me today - (The Lord Krishna is telling Arjuna) "When the sense encounter sense-objects, a person experiences cold or heat, pleasure or pain. These sensations are fleeting; they come and go. Bear them patiently, Arjuna." Now we're getting somewhere. from a marathon to 100 plus mile we will all expereince the ups, downs, pleasure and pains of a single lifetime. To get caught up in any single mind frame will only allow us to stay stuck within a fleeting moment. Yes, this moment brings pain (hills!) and yes this next brings pleasure( downhill - speed!)but neither will last and a new moment waits to be filled - bear them all patiently Arjuna ( the runner.) A common refrain among ultra runners is - it almost always never gets worse - and this is the wisdom of Lord Krishna at its finest. The moment just - is - and so is the next regardless of what has come to fill it. When beared patiently we allow a detached flow that brings us a truly greater pleasure - transcendence. It's not that we aren't affected by heat, pain, blisters, or tired legs ( and the other ten thousand things that happen in a race)and it's not that we are not elated by fast times and small hills and well stocked aide stations - we are - it's only that we no longer believe they are permenant and our true happiness is independent of their fleeting nature. This allows us to be tired with no denial and relieved of the burden of the mental load of misery at the same time. We are detached from outcome and on a singular purpose of One - and in a race it's simply - motion. So we are not stoic - we are joyful in all our expereinces. Even the ones that hurt the most.
Hell, we signed up for the damn thing, didn't we?
May you all be blessed with fleet feet and detached minds my
friends.
Eric
But back to ultra running.
Almost any verse can be used to gain waisdom (it was by Gandhi's side constantly as a daily guide and treasure friend) but this verse stood out for me today - (The Lord Krishna is telling Arjuna) "When the sense encounter sense-objects, a person experiences cold or heat, pleasure or pain. These sensations are fleeting; they come and go. Bear them patiently, Arjuna." Now we're getting somewhere. from a marathon to 100 plus mile we will all expereince the ups, downs, pleasure and pains of a single lifetime. To get caught up in any single mind frame will only allow us to stay stuck within a fleeting moment. Yes, this moment brings pain (hills!) and yes this next brings pleasure( downhill - speed!)but neither will last and a new moment waits to be filled - bear them all patiently Arjuna ( the runner.) A common refrain among ultra runners is - it almost always never gets worse - and this is the wisdom of Lord Krishna at its finest. The moment just - is - and so is the next regardless of what has come to fill it. When beared patiently we allow a detached flow that brings us a truly greater pleasure - transcendence. It's not that we aren't affected by heat, pain, blisters, or tired legs ( and the other ten thousand things that happen in a race)and it's not that we are not elated by fast times and small hills and well stocked aide stations - we are - it's only that we no longer believe they are permenant and our true happiness is independent of their fleeting nature. This allows us to be tired with no denial and relieved of the burden of the mental load of misery at the same time. We are detached from outcome and on a singular purpose of One - and in a race it's simply - motion. So we are not stoic - we are joyful in all our expereinces. Even the ones that hurt the most.
Hell, we signed up for the damn thing, didn't we?
May you all be blessed with fleet feet and detached minds my
friends.
Eric
Todays Training and thoughts on feet, blisters and Sundays race
Todays training -
1. Overhead press - 1x5@70lbs 1x3@80lbs 1x3@90lbs
2. Jerk set -@20kgs 4:00 24 reps
3. Snatch set -@16kgs 4:00 24/24
4. Pushups - 3x20
5. Run - bike path 8.20 (NB Minimus)
~
Poor choice of shoes today. Rubbed a blister about the size of a quarter on my left big toe. The recent wet weather has really played a number on my feet - especially as I'm running sockless now with the "barefoot" shoes. Thinking back I would have been better off in my Vibrams were there is less play and the toes are more stable within the shoe. Have all day tomorrow to heal it however and I'll be good to go for the weekend - whatever that may bring. I'm leaning towards a 20 on Saturday AND the race (Clydes 10k) on Sunday -just with lower expectations for the race and a "do it for fun and t-shirt" attitude!
See you there?
1. Overhead press - 1x5@70lbs 1x3@80lbs 1x3@90lbs
2. Jerk set -@20kgs 4:00 24 reps
3. Snatch set -@16kgs 4:00 24/24
4. Pushups - 3x20
5. Run - bike path 8.20 (NB Minimus)
~
Poor choice of shoes today. Rubbed a blister about the size of a quarter on my left big toe. The recent wet weather has really played a number on my feet - especially as I'm running sockless now with the "barefoot" shoes. Thinking back I would have been better off in my Vibrams were there is less play and the toes are more stable within the shoe. Have all day tomorrow to heal it however and I'll be good to go for the weekend - whatever that may bring. I'm leaning towards a 20 on Saturday AND the race (Clydes 10k) on Sunday -just with lower expectations for the race and a "do it for fun and t-shirt" attitude!
See you there?
Wednesday, April 13, 2011
Todays Training
Todays Training -
1. Long cycle -@20kgs 4:00 24 reps
2. Pullups/close grip chins - 5/5
3. Band curls (Life Line - 1 band) 2x20
4. Pushup circuit -20/10/10/10 (Reg/close/wide/pike)
5. Bnad push downs - (light)2x20
6. Run - trail 5.05 (Merrell Trail Gloves)
~
Afternoon got tied up so didn't make the later run - but maybe for the best as the faster running the past few days has worn me out a bit. Nice slow, easy run in the woods today and even on the easy days there's always the hills in Patapsco. So legs are a bit fried. Back at it tomorrow!
1. Long cycle -@20kgs 4:00 24 reps
2. Pullups/close grip chins - 5/5
3. Band curls (Life Line - 1 band) 2x20
4. Pushup circuit -20/10/10/10 (Reg/close/wide/pike)
5. Bnad push downs - (light)2x20
6. Run - trail 5.05 (Merrell Trail Gloves)
~
Afternoon got tied up so didn't make the later run - but maybe for the best as the faster running the past few days has worn me out a bit. Nice slow, easy run in the woods today and even on the easy days there's always the hills in Patapsco. So legs are a bit fried. Back at it tomorrow!
Tuesday, April 12, 2011
Training Log and thinking of a birthday race
Todays training -
1. Band press - 1x20
2. Long cycle -@20kgs 7:00 28 reps
3. Pullups/close grip chins - 5/4
4. Pushups - 2x20
5. Shoulder circuit - (25lbs plate raise x12/15lbs later raise x12/15lbs half press x120
6. Plank - 1:00
6. Run - bike path (Centenial Lake) 5.55 (Merrell Trail Glove)
Pm -
Run - 2.61 road (Sport Trek)
~
Debating the merits of racing Clydes 10k this Sunday (Birthday run)Vs. just hitting the trails for the day. T-shirts a big draw!
Any opinions?
1. Band press - 1x20
2. Long cycle -@20kgs 7:00 28 reps
3. Pullups/close grip chins - 5/4
4. Pushups - 2x20
5. Shoulder circuit - (25lbs plate raise x12/15lbs later raise x12/15lbs half press x120
6. Plank - 1:00
6. Run - bike path (Centenial Lake) 5.55 (Merrell Trail Glove)
Pm -
Run - 2.61 road (Sport Trek)
~
Debating the merits of racing Clydes 10k this Sunday (Birthday run)Vs. just hitting the trails for the day. T-shirts a big draw!
Any opinions?
Monday, April 11, 2011
Traiing Log - 04/11/11
Today's training -
1. Long cycle -@20kgs 4:00 23 reps
2. Pullups/close grip chins - 6/4
3. Pushup circuit -20/10/10/10 (reg/semi planche/close/wide)
4. Band pushdowsn -(light) 2x20
5. Band curls - (light) 2x20
6. Run - trail 5.11 (NB Minimus)
1. Long cycle -@20kgs 4:00 23 reps
2. Pullups/close grip chins - 6/4
3. Pushup circuit -20/10/10/10 (reg/semi planche/close/wide)
4. Band pushdowsn -(light) 2x20
5. Band curls - (light) 2x20
6. Run - trail 5.11 (NB Minimus)
Born to Swim?
Maybe likely as well.
An abosolutely amazing dive and display of the body is capable of doing. The pressue at this depth is so incredible that the lungs are actually reduced to the size of oranges and yet there is no display of panic or struggle to emerge.
An abosolutely amazing dive and display of the body is capable of doing. The pressue at this depth is so incredible that the lungs are actually reduced to the size of oranges and yet there is no display of panic or struggle to emerge.
Born to Run...
It seems likely.
At the very least we were born for motion and given the grace in which to channel it. Watch the Bushmen below ad the comfort and ease in which they move through exertion - and this is for their survivial. Simply amazing...and yet -
no more so than what we are capable of.
At the very least we were born for motion and given the grace in which to channel it. Watch the Bushmen below ad the comfort and ease in which they move through exertion - and this is for their survivial. Simply amazing...and yet -
no more so than what we are capable of.
Sunday, April 10, 2011
Todays Training
Todays training -
1. Run - trail 6.61 (Merrell Trail Glove)
Pm -
1. Maxwell circuit -@12kgs x1
2. Pushups - 3x25
3. Run - bike path 3.03 (Sport Trek)
~
Brought the week in with 60.33 miles. Pretty happy about that and with two more weeks of volume I should be able to hit 70 before April 30th marathon. This week I may begin to add some hill specific training to kick off the start of training for Julys Catoctin - the hills are killer there so I want to start early in my prep.
Thanks for reading!
1. Run - trail 6.61 (Merrell Trail Glove)
Pm -
1. Maxwell circuit -@12kgs x1
2. Pushups - 3x25
3. Run - bike path 3.03 (Sport Trek)
~
Brought the week in with 60.33 miles. Pretty happy about that and with two more weeks of volume I should be able to hit 70 before April 30th marathon. This week I may begin to add some hill specific training to kick off the start of training for Julys Catoctin - the hills are killer there so I want to start early in my prep.
Thanks for reading!
Saturday, April 9, 2011
Recipe (and pictures!) From My Friend Elease!
Very simple, good for you,and looks delicious!
Here's a pictorial recipie from my great friend Elease - if you try it please let me know how you liked it too!
Preparing the brussel sprouts be steamimg in 2 inches of water with crushed garlic& pepper.
like to brown the brussel sprouts a little with the juice from black bean&corn salsa..add salsa on top and throw in whatever peppers! You've got brussel sprout chilli:)
Enjoy!
Here's a pictorial recipie from my great friend Elease - if you try it please let me know how you liked it too!
Preparing the brussel sprouts be steamimg in 2 inches of water with crushed garlic& pepper.
like to brown the brussel sprouts a little with the juice from black bean&corn salsa..add salsa on top and throw in whatever peppers! You've got brussel sprout chilli:)
Enjoy!
Training for today and a (slight) foot issue)
Todays training -
1. Run - blke path 21.20 (Vibram Bikilas LS)
2. Maxwell circuit -@12kgs x2
3. Pushups/pullups (med grip) - between each circuit 2x30/5
~
Some foot issues for the first time with the Vibrams. Not so much the fault of the shoes but my own. I wore my Bikilas in the rain earlier in the week and was in a rush so didn't change out of them while they were still wet - spent the better part of the day in them and that caused some blistering and cracked skin. Pretty painful but managable to run with for a bit. About halfway through the run I looked down and saw -
My shoe was filled with blood from the cracks breaking open - since I was halfway from home it made sense to finish the run (so don't yell at me!)I'll doctor it up tonight and see what shoe to run in tomorrow.
May have to do a double run tomorrow to get 60 miles in for the week - we'll see how important those few extra miles feel tomorrow. I never regret them on race day though!
1. Run - blke path 21.20 (Vibram Bikilas LS)
2. Maxwell circuit -@12kgs x2
3. Pushups/pullups (med grip) - between each circuit 2x30/5
~
Some foot issues for the first time with the Vibrams. Not so much the fault of the shoes but my own. I wore my Bikilas in the rain earlier in the week and was in a rush so didn't change out of them while they were still wet - spent the better part of the day in them and that caused some blistering and cracked skin. Pretty painful but managable to run with for a bit. About halfway through the run I looked down and saw -
May have to do a double run tomorrow to get 60 miles in for the week - we'll see how important those few extra miles feel tomorrow. I never regret them on race day though!
Friday, April 8, 2011
Passage Meditation
One of the first methods of meditation I have practiced and one I have returned to through the years.
Try it!
Try it!
Relax ...(and meditate)
Basic introduction and instruction to a valubale skill worth learning. The simple act of meditation has done more to change my life (for the better of course!) than anything I else I could imagine. Old habits that did more harm than good quickly dropped off with no real effort required. My diet changed, my writing changed (and inspiration was and is near constant)and my relationships (with myself and others) all changed for the better. I have not missed a day of meditation in 15 plus years. I am far from the peaceful Buddha I aspire to be (so if I flip you off in traffic just now I'm having a bad day - ok?)but everyday I continue to be re-inspired to be closer to the version of my highest self I do is my reality. I laugh more and cry with more depth - my feelings are genuine and I allow my response to reflect this as well as my compassion for self and others (often - but not always.)
I'm getting there.
I'm getting there.
Todays Training
Training for today -
1. Jerk set-@16kgs 5:00 62 reps
2. Pullup/close grip chins -6/5
3. Alternating DB curls -@30lbs 3x20
4. Pushup circuit - 20/10/10/10 (reg/close/wide/pike
~
Nice and easy - although my legs are still feeling the beat down drom the week. Should be good to go by morning and 20-24 miles. It's supposed to be pretty wet and I guess I'll see how long I feel like being in the rain in my water "resitent" gear. I should break down and go all Gore-tex but it's pretty pricey (but well worth it.)Or maybe just run faster - get less wet that way right?
Keep running!
Eric
1. Jerk set-@16kgs 5:00 62 reps
2. Pullup/close grip chins -6/5
3. Alternating DB curls -@30lbs 3x20
4. Pushup circuit - 20/10/10/10 (reg/close/wide/pike
~
Nice and easy - although my legs are still feeling the beat down drom the week. Should be good to go by morning and 20-24 miles. It's supposed to be pretty wet and I guess I'll see how long I feel like being in the rain in my water "resitent" gear. I should break down and go all Gore-tex but it's pretty pricey (but well worth it.)Or maybe just run faster - get less wet that way right?
Keep running!
Eric
Thursday, April 7, 2011
Todays Training
Todays training -
1. Overhead press - 1x3@65lbs 1x3@75lbs 1x6@85lbs
2. Long cyce -220kgs 5:00 24 reps
3. Pullups/c;pse grip chins -5/5
4. Pushups - 2x25
5. Run - trail 6.11 (NB Minimus)
pm
1. Pushups - 2x25
2. Run - bike pth 3.05 (Sport Treks)
~
29.49 for the week with two runs left to go - 60 is possible but we'll see. It's fairly big jump in volume from the mid to high 40's I've been doing since Seneca but I do want to push the volume for the next two weeks - topping out at 70+ before the marathon. That seems to be the magic number for me and feeling confident going into a race. For Catoctim I hope to top out at 80+ with lots of hills to know I'm ready.
Easy lifting tomorrow - no running.
Peace,
Eic
1. Overhead press - 1x3@65lbs 1x3@75lbs 1x6@85lbs
2. Long cyce -220kgs 5:00 24 reps
3. Pullups/c;pse grip chins -5/5
4. Pushups - 2x25
5. Run - trail 6.11 (NB Minimus)
pm
1. Pushups - 2x25
2. Run - bike pth 3.05 (Sport Treks)
~
29.49 for the week with two runs left to go - 60 is possible but we'll see. It's fairly big jump in volume from the mid to high 40's I've been doing since Seneca but I do want to push the volume for the next two weeks - topping out at 70+ before the marathon. That seems to be the magic number for me and feeling confident going into a race. For Catoctim I hope to top out at 80+ with lots of hills to know I'm ready.
Easy lifting tomorrow - no running.
Peace,
Eic
Wednesday, April 6, 2011
About Those "Barefoot" Shoes....
I was answering a question today about why I run In Vibrams and other minimalistic shoes and of course the discussion quickly turned into heaal striking Vs. forefool landing. It was mentionedthat many Kenyans (and other top African runners) were heel strikers even though they did their formative running barefoot where heel striking is all but impossible (it's hard to land hard and bear the impact of a heel strike while running barefoot - try it - better yet...maybe just take my word on it. Looking at several videos of top places in major marathons I really didn't come across any evidence to bear this out. While some appear to be striking their heel - when slowd down it's viewd to be a mid-foot strike (more aptly described than forefoot.)
Here's an example -
While this is not to say that no major players in the marathon game aren't heel strikers - I think that for the most part running economy and longevty may demand less impact that is primarily found in a forefoot strike.
Of course I'm no major player in any race I enter - not even a minor player really - I run for joy, spirit and challenge and wish to do so for all of my life. Learning to run barefoot allows this.
Here's another example -
There's joy, ease and grace in their running.
And thatis what I aspire to.
Thaks for reading!
Eric
Here's an example -
While this is not to say that no major players in the marathon game aren't heel strikers - I think that for the most part running economy and longevty may demand less impact that is primarily found in a forefoot strike.
Of course I'm no major player in any race I enter - not even a minor player really - I run for joy, spirit and challenge and wish to do so for all of my life. Learning to run barefoot allows this.
Here's another example -
There's joy, ease and grace in their running.
And thatis what I aspire to.
Thaks for reading!
Eric
Todays Training
Todays training -
1. Long cycle -@20kgs 4:00 22 reps (6,5,6,5)
2. Maxwell circuit -@12kgs x1(time through)
3. Pushup circuit - 20/10/10/10 (reg/close/wide/Hindu)
4. Pullups (med grip) -2x5
5. Run - bike path 7.42 (Bikilas)
~ Over 20 already for this weeks milage with tomorrow and the weekends longer runs still ahead. Will definitely hit 50+ and maybe even 60 depending on how I feel. Double runs at leasat twice a week are a great way of adding volume without demanding to much from recover that the same milage may place upon the body whe done in a single run. Feeling pretty good right now!
1. Long cycle -@20kgs 4:00 22 reps (6,5,6,5)
2. Maxwell circuit -@12kgs x1(time through)
3. Pushup circuit - 20/10/10/10 (reg/close/wide/Hindu)
4. Pullups (med grip) -2x5
5. Run - bike path 7.42 (Bikilas)
~ Over 20 already for this weeks milage with tomorrow and the weekends longer runs still ahead. Will definitely hit 50+ and maybe even 60 depending on how I feel. Double runs at leasat twice a week are a great way of adding volume without demanding to much from recover that the same milage may place upon the body whe done in a single run. Feeling pretty good right now!
Tuesday, April 5, 2011
Todays Training
Todays training -
1. Long cycle -@20kgs 6:00 29 reps
2. Pushup circuit -25/10/10/10 9reg/close/wide/pike)
3. Tri pushdowns - light band 2x20
4. Pullups/close grip chins - 5/4
5. Curls - med band - 2x20
6. Run - 6.02 bike path (Bikilas)
pm-
1. Run - bke path 2.52 (Bikilas)
2. Pushups - 1x30
3. Alternating lunge 1x20
4. Pushups - 1x30
5. Pullups - 1x5
~
Second run felt great - nice easy, recovery run.
Just what I needed and wanted.
I seem to have a tendency to go to fast on these runs (which isn't bad sometimes) but didn;t really need that today.
1. Long cycle -@20kgs 6:00 29 reps
2. Pushup circuit -25/10/10/10 9reg/close/wide/pike)
3. Tri pushdowns - light band 2x20
4. Pullups/close grip chins - 5/4
5. Curls - med band - 2x20
6. Run - 6.02 bike path (Bikilas)
pm-
1. Run - bke path 2.52 (Bikilas)
2. Pushups - 1x30
3. Alternating lunge 1x20
4. Pushups - 1x30
5. Pullups - 1x5
~
Second run felt great - nice easy, recovery run.
Just what I needed and wanted.
I seem to have a tendency to go to fast on these runs (which isn't bad sometimes) but didn;t really need that today.
Monday, April 4, 2011
Give Yourself
In its
Sweep –
The wind strips everything to the
Bareness of the soul.
Give yourself to every
Breeze.
~
and now given...we continue in a
subtle reach -
felt brief in our
carress we have swept against the
world
Sweep –
The wind strips everything to the
Bareness of the soul.
Give yourself to every
Breeze.
~
and now given...we continue in a
subtle reach -
felt brief in our
carress we have swept against the
world
This...
This is what we defend, this is what we shrug off or refuse to discuss or laugh off. Watch this video. Think about it before your next meal.
And then make a choice.
God bless.
And then make a choice.
God bless.
Todays Training
Training for the day -
1. Long cycle -@20kgs 5:00 25 reps
2. Pushups - 3x25
3. Pullups/close grip chins - 5/4
4. Planck - :45
5. Run - 4.37 trail (Merrell Trail Gloves)
~
Pushups/lunge/pullups later.
Tomorrow (I hope) will start adding a double run in a few times a week to build some volume before the marathon.
That's all for now!
1. Long cycle -@20kgs 5:00 25 reps
2. Pushups - 3x25
3. Pullups/close grip chins - 5/4
4. Planck - :45
5. Run - 4.37 trail (Merrell Trail Gloves)
~
Pushups/lunge/pullups later.
Tomorrow (I hope) will start adding a double run in a few times a week to build some volume before the marathon.
That's all for now!
Sunday, April 3, 2011
Todays Training
Training for today -
1. Run - bike path 5.10 (Bikilas)
2. Maxwells circuit -@12kgs
3. Pushup circuit -20/10/10/10 (reg/close/wide/pike)
4. Pullups - 1x5
~
Maxwell Circuit is from top trainer Steve Maxwell and consist of clean and press, overhead squat, windmill and snatch. All done with a single bell and switching hands through each exercise fater perfroming 10 reps. That's one circuit and Steve recoomends working up to 3 circuits. Great workout and done with a light weight it's a great mobility and condition set - heavy for strength, added cardio and condition is another great way too.
Top off the week at 50.69 and I'm ready to start taking the volume up this week - 60's the goal but I'll take what I get between that and this weeks 50.
Thanks for eading!
1. Run - bike path 5.10 (Bikilas)
2. Maxwells circuit -@12kgs
3. Pushup circuit -20/10/10/10 (reg/close/wide/pike)
4. Pullups - 1x5
~
Maxwell Circuit is from top trainer Steve Maxwell and consist of clean and press, overhead squat, windmill and snatch. All done with a single bell and switching hands through each exercise fater perfroming 10 reps. That's one circuit and Steve recoomends working up to 3 circuits. Great workout and done with a light weight it's a great mobility and condition set - heavy for strength, added cardio and condition is another great way too.
Top off the week at 50.69 and I'm ready to start taking the volume up this week - 60's the goal but I'll take what I get between that and this weeks 50.
Thanks for eading!
Saturday, April 2, 2011
Moderate This
Can suffering be done in moderation? It seems easy to sit back and declare all things in moderation - especially when blessed with a voice to speak and ears to hear. But what of those who speak a different language? How is communication possible when we refuse to look into the eyes of those who suffer for our meals? None of what you will see on this video (if we have the courage to watch)is necessary. Our diet is one of choice and one that is not only based upon the suffering of animals but is causing worldwide suffering for other people as well as (possibly) permanent damage to the enviorment. There's no need to take what I'm saying at face value - the facts are recorded and easily found.
Let's start with this -
And here -
And here -
There will be some who will wish to debate, defend, and counter - they're wasting their time. These aren't my facts.
I switched to a Veagn diet for mainly ethical reasons.
I'm astounded by the health and athletic improvements I have gained. There's a reason for everyone to switch if we take our blinders off at meal time and stop defending our addictions. Change can happen over night, in an instant or not at all (everything changes, only God is changeless says St. Teresa)and the choice is entirerly up to one individule -
You (and me!)
eace,
Eric
Let's start with this -
And here -
And here -
There will be some who will wish to debate, defend, and counter - they're wasting their time. These aren't my facts.
I switched to a Veagn diet for mainly ethical reasons.
I'm astounded by the health and athletic improvements I have gained. There's a reason for everyone to switch if we take our blinders off at meal time and stop defending our addictions. Change can happen over night, in an instant or not at all (everything changes, only God is changeless says St. Teresa)and the choice is entirerly up to one individule -
You (and me!)
eace,
Eric
Todays Training
Todays training -
1. Run - bike path 22.01 miles (Vibram Bikilas LS)
2. Windmill -2x5@12kgs 1x3@16kgs
3. Pushup circuit - 20/10/10 /10 (Hindu/reg/close/wide)
4. Alternating lunge - 1x20
5. Pullups/close grip chins - 6/4
~
unlike last week my pace slowed condierably towards the end - still not bad though and about what I expected after yesterdays 10:00 set and some speedier runs this week and lots of hills. Tomorrow I may run the YMCA 5k in the morning and thena 2 mile recovery run later in the day to even out at (slightly above) 50 miles for the week. I also may just hit the trail for 6 and call it a day. Up in the air about it now and may still be in morning - happy running either way!
1. Run - bike path 22.01 miles (Vibram Bikilas LS)
2. Windmill -2x5@12kgs 1x3@16kgs
3. Pushup circuit - 20/10/10 /10 (Hindu/reg/close/wide)
4. Alternating lunge - 1x20
5. Pullups/close grip chins - 6/4
~
unlike last week my pace slowed condierably towards the end - still not bad though and about what I expected after yesterdays 10:00 set and some speedier runs this week and lots of hills. Tomorrow I may run the YMCA 5k in the morning and thena 2 mile recovery run later in the day to even out at (slightly above) 50 miles for the week. I also may just hit the trail for 6 and call it a day. Up in the air about it now and may still be in morning - happy running either way!
Vegan Athlete and Author Bredand Brazier
The Author of The Thrive diet explains an athletes diet - very direct, very simple and very effective.
Friday, April 1, 2011
Dr. Graham Shows his Raw Vegan Fitness!
Doug is 57 and moves a like an athlete half his age. In my own way I aspire to this -
Inspirational Diet Change
There's always hope - but sometimes a
change is needed.
Great inspiration from Dr. McDougall and
Don Carrier -
change is needed.
Great inspiration from Dr. McDougall and
Don Carrier -
Training for the day
Todays workout -
Friday
1.Long cycle -@16kgs 10:00 62 reps
2.Pushup circuit – 25/10/10/10 (reg/semi planche/close/wide)
3.Pullups/close grip chins – 6/4
4.Curls -@70lbs 3x6
5.Plank – 1:00
~
Went the distance with long cycle today - first time in awhile and it felt pretty good to do so. The weight is light but 10:00 is a nice workout none the less. Tomorrow is the long run and it would actually be a good day for a backoff week (15 miles) as that would give me 2 more long runs before a taper for the marathon on the 30th. I guess I'll see how I feel during the run and if the legs are still there I take it to 20+ - I've seldom regreted an extra long run but that was mostly for ultras and not for marathons where the pace is a bit faster. We'll see.
Thanks for reading!
Friday
1.Long cycle -@16kgs 10:00 62 reps
2.Pushup circuit – 25/10/10/10 (reg/semi planche/close/wide)
3.Pullups/close grip chins – 6/4
4.Curls -@70lbs 3x6
5.Plank – 1:00
~
Went the distance with long cycle today - first time in awhile and it felt pretty good to do so. The weight is light but 10:00 is a nice workout none the less. Tomorrow is the long run and it would actually be a good day for a backoff week (15 miles) as that would give me 2 more long runs before a taper for the marathon on the 30th. I guess I'll see how I feel during the run and if the legs are still there I take it to 20+ - I've seldom regreted an extra long run but that was mostly for ultras and not for marathons where the pace is a bit faster. We'll see.
Thanks for reading!
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