Training For Today and Race Thoughts

Todays workout -
1. Foam roll/joint mobility/bands
2. Pushup circit - 20/10/10/10 (reg/close/wide/pike)
3. Pullups/close grip chins/med grip pullups - 6/5/5
4.Pushup routine - 20/10/10/10 (Hindu/wide/bars/close)
5. Kick backs/curls -@15lbs 2x10

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Tomorrow is the Freedoms Run Half Marathon - my legs are finally starting to come back to life and we'll see if that's enough to get me in under 2. I'm not too pressed about it as either way it will be a great tempo run for Baltimore in 2 weeks and from what I hear it's a beautiful course. So it's enough to simply be there on a nice day and run. After tis weekend I'll put in a hard week of training (another tempo run, fartlek and 15 mile long run0 then taper for Baltimore. From there it's 3-4 weeks of doube runs and 20s on my long run until I taper for StoneMill 50. There is a chance I'll run the Metric Marathon in early November and then some additional miles afterwards. So that's the (tenative) plan. Stay tuned!

Todays Workout and Video (Bodyweight Drills)

Todays training and some great drills for runners -
1. One arm jerk-@24kg 6:00 75 reps
2. Swings -@20kg 21/21
3. Plank -1:00
4. Pullups -(mixed grips) 25@4:57
5. Pushup routine -20/10/10/10 (reg/close/wide/pike)
6. Run - bike path -2.4 (Bikilas)

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Legs are not feeling fresh - tomorrow will be pushups and pullups and hopefully my legs will come back the dead or I'll have to readjust my race goals for Saturday. Either way it's a beautiful course and I'm looking forward to it.

Here are some great bodyweight drills for runners -

Todays Workout and Some Half Marathon Training Tips From The No Meat Athlete

Todays workout -
1. Jerk set -@20kgs 4:00 27 reps
2. Swings -@20kg 20/20
3. Pushups - 110 reps@4:56
4. Run - bike path 3.4 (Bikilas)

Here some great training advice from No Meat Athlete Matt Frazier

Todays Workout and Video

Todays Workout -
1. Jerk set -@22kgs 1:00
2. One arm clean&press -@20kg 6:00 50 reps
3. Plank -1:00
4. Pullups/close grip chins -6/5
5. Pushups (wide stance) 3x10
6. Run - 5.25 (4.20@tempo)

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Short tempo run today and practiced walk breaks (run 4/walk 30) and that slowed my avergage down to 8:38. I wuld be happy though if I could hold that pace throughout the hald this weekend and if I could holad a 9 something for the full in 3 weeks. Legs are sore - hills of Conestoga and Goblet squats don't mix. Really need to focus on recovery now.

Here's Dr. Doug Graham showing off the benifits of Raw Vegan -

Training Log - Today and Weekend Edition

Saturday through today -
Saturday
1. Run - 5.5 bike path (Bikilas)
2. Pushup routine - 20/10/10/10 (reg, close, wide, pike)
3. Pullups - 23 reps@4:46
4. Pushup routine (same as above)

Sunday -
1. Conestoga 10 Mile Trail race 10:00 (NB 101'S)


Monday -
1. Jerk set -@20kgs 3:00 20 reps
2. Goblet squat -@12kg 2x10
3. Swings -@16kg 25/25
4. Pushups - 75@3:11
4. Run - bike path 3.5 (Bikilas)

Conestoga 10 mile Trail Race Review -09/25/11

Conestoga 10 Mile Trail Race. Epic. As always. Maybe even more so this year as Central Pa. was hit hard by the recent flooding, extra humidity this year and just generally wet, slick, and slippery on an already 10 tough, hilly (and thats putting it mildly) course. Throw in the bee stings and we have the makings of a classic. This year was made all the more special as Matt and I were joined by great friends and running legends! This year brought out Moca (my wife) who has been nagged for three years to finally make it out, Dr. Randy and his swift footed friend Jason, true running ultra stud and legend Tom Green (first ever Ultra Grand Slam runner - that's the four toughest 100 milers all run in the single course of a year)and legends in the making Judith and Abby. At this point it didn't matter how the race went - running with these guys (girls) was and is an honor and a privledge.
The whole day really was an event - from the beautiful counrty side on the drive up to the bus ride to the course ending - it's all part of the fun. But (and maybe this is only me) the real fun begins on the 900 foot hand over hand, mad scramble in the first mile. And that's just the beginning of what Race Director Bill Smilth bills as "Ten Hillish miles". With aid stations at mile 2,4 and 7 I figured I was safe taking only one small hand held bottle and this would prove to be a slight mistake as the humidity was moisture and energy draining. I left the race a bit dehydrated (which Moca rightly pointed out is a re-occuring issue with me and one that's entirely fixable). The aid stations themselves were fairly simple but as always manned by a great crew who kept us all on our feet (except for the slipping, sliding and falling). Thanks guys! It was in these first 2 miles that we all began to seperate. Matt and I ran near Abby for a bit and Moca and Judith ran all the way to the finish together. Randy and Jason took off and we never saw them again until the end - way to run guys! I should add that this was their first trail race ever and both finished well under 3 hours. Matt begin having problems around 2-4 miles in and this was unusual as we usually run the course well up until the climb coming into the 7 mile station. But with the slipping and the humidity everything was hard and it took its toll early. So around mile 4 Matt assured me that he was fine on his own and I took off and tried to catch Randy and Jason (I never did). Matt pushed hard and finished strong - it may not have been his fastest Conestoga but it should be his proudest as it was easy for no one - even Tom Green mentioned how tough the course was and he's done all the tough ones. Great run Matt and next year is sub 3 for sure.
There's several real dicey sections to this trail and one is boulder hopping above the Susquehanna River (not my favorite)and rock slab skiping along the banks of a stream (not my favorite either)but the real deal breaker is the 700 foot elevation gain to the last aid station at mile 7. Ouch is all I can say that brings any kind of justice to this climb. It feels endless and I'm pinching myself right now to make sure I haven't passed out on my feet and only dreaming that I'm done (I am right?) I recovered from the hill pretty quickly though and increased my pace as time was running out for a 3 hour finish. I had about 45 minutes to cover 3 miles and with more hills up ahead the previously mentioned stream bed ordeal still ahead it was by no means a given. Some areas along the stream bed were butt sliding moments for me and I'm pretty certain no one was around to witness my newly invented technique for covering distance over wet rocks. At least I hope so. It's here where I managed to pass the greatest number of people through the course of the day - obviously they don't know the butt slide maneuver. I also ran into three-peat course runner Carli who out ran me last year for a sub 3 and that gave me confidence to keep pushing on. Thanks Carli! At this point I knew it would be close and I was edging towards doubtful - my Garmin read 9.75 when I ran past a man who told me I was half a mile out. I was at 2:57 and change and this was discouraging news. No way I'm running half a mile in 3 minutes. I run on another minute or so and see Randy ahead (looking pretty refreshed for just running 10 miles)and he tells me it's only 300 meter ahead. I can do this - 2:58 something and I sprint it in for a sub 3 (not by much and don't remember exactly but will post it when I find it). Pretty happy about that.
Randy and I hiked and then ran down to run Matt back in and then later Matt and I would do the same for Moca and Judith - fortunetly they were moving fast and we had to travel less to meet them. Both sprinted it in hard and fast at the end - as did Abby just a few minuts before them.
Judith and I both suffered bee stings and we all suffered to varying degrees along the trail. Yet really none of this seemed to dampen anyones spirit. We all watched a 70 something year old man run a hard finish close to the 5 hour mark - he was joking minutes later. It's that kind of a race.
So next year will make four years in a row - you're all invited. But you've been warned. Even under the best circumstances it's tough. But you'll smile at the end - I promise.
Once again a big thanks to Bill Smith and all the volunteers - you made this day work for us all.
I'm hoping to convince the crew to submit their own race report here as well - so feel free to nag them till they do!
(And hopefully pictures soon)

Peace,
Eric

Todays Workout and The Most Dramatic Race Finish Ever

Todays workout -
1. Jerk set -@20kgs 5:00 27 reps
2. Half snatch -@16kgs 6:00 91 reps
3. Plank -1:00
4. Pullups/close grip chins -6/4

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Here is the most dramatic and inspirational race finish of all time - Julie Moss and the 1982 Ironman

Daily Workout, Conestoga Thoughts and Some More Arnstein

Todays workout -
1. Jerk set -@20kgs 4:00 28 reps
2. Swings - @20kg 30/30
3. Fit ball crunch -1x30
4. Pushups - 100@4:11
5. Run - 5.20 (Fartlek)

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Three days until Conestoga 10 miler - a fun and tough race. The goal is for all of us (me, Matt, Moca and those who choose to run with us)is to break 3 hours (I think we were 3:03 last year)Of course we never really "raced" the course so a faster time is possible. But to have fun, enjoy the day (and views) and do it a little faster than the year before is a worthy goal.

A little more from Mike -

Training Log -09/21/11

Todays workout -
1. Jerk set -@22kgs 1:00
2. One arm jerks -@24kg 6:00 63 reps
3. Plank -1:00
4. Pullups - 23 reps @4:51
5. Pushups -2x20
6. Run - 6.15 bike path (Bikilas)

Don't Eat Fish

Daily Vid and Todays Workout

1. Long cycle -@20kgs 1:00 7 reps
2. One arm clean&press -@20kg 6:00 50 reps
3. Fit ball crunch -1x30
4. Pushups - 50 reps@1:40
5. Run - 10.25 (9 @tempo)

Funny video on the why of being vegan -

Training for Today and Federenko Vid

1. Jerk set -@22kgs 4:00
2. Cleans@24kg 6:00 89 reps
3. Plank -1:00
4. Pullups/close grip chins -6/5
5. Run - bike path 4.0 (Bikilas)

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One Arm Cleans from Valery - not my favorite one arm exercise but still worth doing for a quick cardio kick.

Todays Workout and Some Galloway Advice

Todays workout -
1. Run - 6.13 trail (NB Minimus)

pm-
1. Jerk set -@20kgs 5;00 30 reps
2. Half snatch -@16kgs 6:00 91 reps
3. Pushups -60 reps @2:00
4. Fit ball crunch -1x30
5. Run -2.0 (Bikilas)

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Conestoga - the toughest and most fun(est?)10 miler is a week away. I look forward to this race all year - it's just always a great time and a challage. A lot of my focus right now is gearing up for Baltimore's Marathon. I'm hoping for a comfortable finish with a time I can be happy about - the big issue is to keep my pace in check so I won't hinder training for Stone Mill 50. I have used Galloways walk/run in training and in ultras but never for a road race and I'm giving it some serious consideration now. My wife had great success with this over the weekend at the Air Force marathon. Stay tuned for details.

Here's Olympic Medalist Jeff Galloway giving a brief tip on his method -

Todays Training - 09/17/11

1. run -21.00 bike path (Bikilas)
2. Pushups -1x25
3. Alternating lunge - 1x20

pm
1. One arm jerk -@20kg 6:00 81 reps
2. Swings -@16kg 30/30
3. Run - 2.25 treadmill (Bikilas)

Workout and Video For The Day

Todays workout -
1. Jerk set -@20kgs 5:00 26 reps
2. Half snatch -@16kg 6:00 88 reps
3. Plank -1:00
4. Pullups/close grip chins -6/5
5. Close grip pushups -3x10

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Felt surprising fresh today after a fairly tough week of training and I'm ready for a long run tomorrow. Thinking more laps at the lake to test my mental toughness as well as legs.

And here's Federenko demostrating the Half snatch - enjoy!

All About Today (Including Workout Of Course)

Todays workout -
1. Jerk set -@20kgs 2:00 15 reps
2. One arm clean&press -@20kg 6:00 50 reps
3. Fit ball crunch -1x30
4. Pushups -50 reps @ 1:31
5. Run - bike path 5.31 (fartlek)

pm
1. Run - 2.03 road (Bikilas LS)

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A slow return to double runs in preparation for Baltimore and further dow the line (but not by much) Stone Mill 50. Doubles have paid off nicely for me in the past and should do so in the future.

Recieved a surpise phone call from my wife who is in Ohio getting ready to run the Air Force Marathon this Saturday - she had the great fortune of meeting and hanging out with the great Marshall Ulrich and Chi running guru Danny Dreyer! And better still I got to chat with each of them for several minutes over the phone (thanks Moca!)These two men have accomplished a great deal in their lives and yet I couldn't have had the pleasure to talk with two more down to earth, gracious guys. Both were full of encouragment and evident enthusisam to talk with another runner. It was a great expereince and thank you both for takiing time out of your busy day to chat with me. It's the little things that so often make a great difference and the sign of a truly great person is one who extends himself so freely in these little details towards others. They have both given me something to remember in many ways.
Here's Marshall -

And Danny Dreyer talking Chi Running

Todays Workout and Some Dr. Dean Ornish Action

Todays training -
1. One arm jerks -@24kgs 6:00 53 reps
2. Swings -@20kg 25/25
3. Plank -1:00
4. Pullups (mixed grips) 20 reps 4:08
5. Run -trail 5.19 (Treks)
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Here's a short video featuring the new work from Dr. Dean Ornish.

Training for today

Training for today -
1. Jerk set -@22kgs 1:00
2. One arm push press - @20kg 6:00 72
3. Swings -@20kg 20/20
4. Pushups -100 reps @3:51
5. Fit ball crunch -1x25
6. Run - 10.00 8.50@ tempo bike path (Bikilas)

Lost

lost...in a selfless brush of
unbound desire -
my innocence found
against you.

Workout, A Rant, and Mike Arnstein On High Performance

Todays workout -
1. Jerk set -@20kgs 4:00 27 reps
2. Half snatch -@16kg 6:00 82 reps
3. Plank -1:00
4. Pullups/close grip chins -6/5
5. Run - 4.0 bike path (Bikilas)

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I had a (brief) conversation today with a friend about the amount of fruit I eat and she expressed concern over the ill effects that eating such amounts would have on my health. While I appreciate the concern it was certainly unfounded and even out right wrong in the view point of fruit comsumption and health. In the same conversation another friend spoke of eating nachos and (deep fried) potato skins drawing no like minded comments on the negative impact it would (and will have)It seems the view that too much of a healthy and good thing is bad but a "moderate" amount of truly harmful "food" is more than just okay - it's actually good for you. All this in the face of the only evidence I care to present - at 46 I am in possibly the best health and shape of my life and perhaps more importantly, I am happy about my place within the circle of cruelty that our present food and agribussiness indusrties keep us part of (trapped) - I am free of it. It's truly win- win and it's a shame that not only so many don't understand this - but that they defend their unhealthy, cruelty producing lifstyle as natural, healthy (in moderation) and safer than my own. Even a tiny bit of research on their part would show them how sadly wrong they are and more so even a brief (try it for 30 days, 21 days...)foray into a vegan, raw vegan or even vegetarian lifestyle produces near immediet positive results on health, weight loss and well being. They would be pleasnty surprised...if they only had the courage.
Here's Mike Arnstein-who's not only faster but more informative and entertaining then myself laying it on the line.
(not - since this video Mike has finished Western States Endurance 100, won Vermont 100 and placed 4th in Leadville 100 - all within months)

Finding Meaning in a Meaningless World

One of the key tenents of A Course in Miracles is that we live in a meaningless world. The Course goes on to explain that all of our upsets (great and small) stem from this source. In fact one of the lessons offers a thought exercise in which the student names many of his/her upsets and then reminds us that we only THINK we are upset for this reason when in fact we are upset because we live in meaningless world. Zen and Vedic thoutht holds this belief as well. Many new students of the Course have a difficult time with this issue and many do not get past this point - who wishes to acknowledge their lives are meaningless? Yet if the student perserveres it soon becomes evident that this is not a pessimisitic attitude and view of the world but one of great hope. You see it is our meaningless thoughts that show us a meaniningless worl and the great cause of hope is that God did not create a meaningless world. All that we view is in its self neutral but our thoughts provide them meaning. The Course tells us that we really have no neutral thoughts as our own bias colors the world aroound us. Our meaningless world entraps us within a delusional prison of our own thinking. And yet again - God did not create a meaningless world - so this world must be of our own creation and one in which our rightful thinking can set us free. According to the Course this is acheived by forgiveness, by giving up attack thoughts, and recognizing that God alone provides and is the meaning for all. When viewed through the prisim of forgiveness and love than God is wthin everything we see. And that's all the menaing there is, and all that we ever need.

Peace,
Eric

Training Log - Weekend Edition and Thr Ex Prez Talks Vegan

Saturday -

1. Run - 21.75 bike path (Bikilas LS)

Sunday -

1. Run - 8.31 bike path (Bikilas)
2. One arm clean&press -@20kg 6:00 51 reps
3. One arm swings -@24kg 20/20
4. Pushup circuit -20/10/10/10 (reg/close/wide/pike)
5. Pullups/med grip pulups -5/4


~

Workout, Thoughts, and Tim Van Orten on Protein

Todays workout -
1. Jerk-@20kg 5:00 30 reps
2. Half snatch-@16kg 6:00 71 reps
3. Pushups -80 reps@2:57
4. Fit ball crunch -1x25

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I'm liking the half snatch. It's move I've only done a handful of times and mostly due to grip issues with a heavier bell when I was snatching much heavier. There's a nice rhythm to the motion and a bit more explosivness because of the shorten drop from the lockout. In my oppinion anything that helps with explosivness is great for trail running and the fact that kettlebells allow one to do so safely with a lighter weight and higher reps is a major advantage. Some might not see ot this way though but it's been proven so for me at least through the years.
Something a little different tomorrow (I think) - I'll run laps around a local lake here (2.40) instead of an out and back course I usually choose. No real reason other than the mental challenge of hitting that many loops (9) It's a pretty course though and they'll be lots of people out to help pass the time - the public restrooms are a big plus too.

Here's Tim Van Orden on Protein

Todays Workout and Some Dairy Advice From Dr. McDougall

Training for today -
1. Jerk set -@22kgs 4:00
2. One arm clean-@24kgs 6:00 70 reps
3. Plank -1:00
4. Pullups/close grip chins -6/5
5. Pushups - clase/wide/reg -10/10/10
6. Run - trail 3.65
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Much of the trails are flooded today due to Tropical storm Lee - it was a mess out there. But fun.

Here's a few words on dairy from Dr. John Mcdougall

Todays Workout and A Few Wise Words From Eckhart Tolle

Todays workout -
1. Jerk set -@22kgs 1:30
2. One arm jerk -@24kg 6:00 50 reps (switch whenever)
3. Swings -@20kg 205/25
4. Pushups -75 reps@2:30
5. Run - bike path 9.17 (7.5 @tempo)

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Fizzled out a bit around the 7 mile mark - not surprising coming off the 5k on Monday and todays jerk sets. Still not bad and next week I hope to bumb the tempo run to 8.5 to 9.

And a few words from Eckhart Tolle

Training For Today and Duriand Rider Gives Us Some Date Tips!

Todays workout -
1. Jerk set -@20kgs 4:00 26 reps
2. One arm push press -@22kg 6:00 30 reps
3. Plank -1:00
4. One arm swings -@24kg 15/15
5. Pullups/close grip chins -5/5
6. Run - bike path 4.0

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I'll begin adding some more volume through the weeks leading up to Baltimore Marathon - hopefully topping out at 70 a week before and even more hopefully build a bit more from there for the Stone Mill 50 miler in November. The goal is to finish strong in each race so that I can continue training for a possible 100 in March. I know of plenty of people who have trained for a 100 on as little as 40-50 miles a week so the added volume for me may not be necessry but it does aid my confidence in my ability to go the distance and feel strong throughout. My best ultras have been done when I have included doubble runs in my training and I will continue that here - beginning mid September or so and keeping it until I taper for Stone Mill. That's the plan!

And here here some info for your dating life -

Todays Workout and a Video From Dean Ornish

Todays training

1. Eldersberg Labor Day 5k
2. Jerk set -@22kgs 1:00
3. Half snatch -@16kg 6:00 80 reps
4. Pushups -50 reps @1:30
5. Plank -1:00

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Race review to follow shortly. Waiting for the results to be posted for my official tim but I believe it was slightly under 24.

Weekend Training And A Few Words From an Astrophysicist

Saturday -
1. Run - bike path 20.00 (Bikilas LS)

Sunday
1. Run - 4.5 trail (Trail Gloves)
2. One arm clean&press -@20kgs 6:00 39 reps
3. One arm swing -@20kg 20/20
4. Wide stance pushups - 3x15
5. Pullups/close grip chins - 5/5
5. Fit ball crunch- 1x20


~

New From WKC/AKC

Todays Workout and Daily Video

Todays workout -
1. Jerks -@22kgs 2x1:00
2. Swings -@22kg 35/35
3. Plank -1:00
4. Pullups -22 reps @4:30
5. Close grip pushups -3x10

And Dr. John MacDougall on Salt intake

Todays Workout and a Hunting Tip

Todays workout -
1. Jerk set -@22kgs 2:00
2. One arm swings -@24kg 12/12
3. Pushup circuit -20/10/10/10 (reg/close/wide/pike)
4. Pullups/close grip chins -6/4
5. Fit ball crunch - 1x25
6. Run - trail 5.20 (NB Minimus)

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Fast on the trail today - I like it.

And here's a little hunting tip for those who wish to
eat meat -