There were 30 or so girls in all today. The team started out with stretches followed by some strength building. He then had the girls do a 15 lap run though they ran the long route around both fields to cut it to 7. The team is getting more fit. Over half of the team finished as a group. Fewer girls are stopping from tightness or cramping.

While the girls were running the coaches tried to sort out the goalie gear. The mix matched and missing gear has them worried they will not have a decent complete set for practice or games.

The coaches seem very confident about the teams’ prospects this year. They only lost a couple of seniors last year leaving the core of the team intact.

• Strength Building - 2 x 25 for each
o High Knees
o Leg Lifts
o Butt Kicks

• 15 Laps around the field

• Sprints on signal
o 12 x 50 yards

• Calisthenics
o Jog to start and in between sets
o Pushups 4 x 25
o Crunches 4 x 25
o Squats 4 x 25

The field is both slow and messy due to grounds maintenance and rain. The sand and aeration plugs are sure to affect play for awhile. The kids are caked with sand and grass after running through it.

Good luck at tryouts tomorrow.

While the girls were running the coaches dialoged about the day’s practice, tryouts and field maintenance. The latter is threatening to disrupt the tryouts on Saturday and next weeks practice.

• Strength Building - 2 x 25 for each
o High-Knees
o Leg Lifts
o Jog
o Grapevine

• 10 Laps around the field

• Sprints, Set 1 – in groups of 2 alternated on signal
o 8 x 16 yards
o 2 x 100 yards (long strides)
o 2 x 50 yards
o 5 x 10 yards
Note: Sprint set done in random order
o 1 x 100 - walk to rest with long strides

• Sprints, Set 2 - in groups of 4 on signal
o 8 x 50 yards

• Calisthenics
o Jog to start and in between sets
o Pushups 2 x 25
o Crunches 2 x 100

The team finished up with a group chat where the girls introduced themselves and discussed summer conditioning and personal goals.

Go Bucs!

KIFieldHockey

The girls started stretching for practice while the coach discussed the upcoming tournaments and games one of which is a little more than a week away. The Pocomoke play day is expected to host a mix of teams from the area including potentially strong Parkside and Pocomoke teams. The coach is hoping to challenge the girls by exposing them to strength of the district. The first tournament for the varsity team is Wednesday, August 20 from 3 to 5pm at Cape Henlopen Hockey Field.

The girls are improving rapidly. There was less attrition on the workouts. Several girls stand out as exceptional athletes even now. There are others who maybe aren’t as strong at the distance running who spark up when the practice moves to cardio work. The highlight of the day had to be a rendition of ABBA's Dancing Queen sung by the team during the sprint drill. These girls can belt out a tune.

Today’s session included the following:
• 10 Laps half together half opened up

• Stretches
o Walking leg lifts 1 x 25 yards
o Walking lunges 1 x 25
o Walking knee lifts 1 x 25
o Stretch in pairs hamstrings and groin

• Sprint Drill - 30 minutes
o Jog in place
o Mix-up sprints to front back left & right
o Add arms and high knees in between

• Sprints 5 x 200

• Calisthenics
o Jog
o Pushups 2 x 25
o Crunches 2 x 100

During one of the drills today one of the girls came to the bleachers rewrap and stretch out. She noticed something underneath and rather loudly proclaimed “Hey, those are my flip flops”. The coach looked over and said yeah they have been there for weeks! Everybody cracked up.

Let’s Go Ladies!

KIFieldHockey

The girls returned to practice today, most a little sore from yesterday’s workout. Even so, they all eagerly got out to the field to begin the days conditioning.

The main event of the day was the run. It was to be 20 laps around the field for roughly three miles. The girls started out together but after a couple laps began to separate in to groups and singles. One girl who had been having difficulty with shin splints or something had four pairs of shoes to try on. She would run a lap with each pair to determine which worked best for her. Every lap another girl would come to the bleachers and complain about something. Those girls were nudged to get back on out there. There was a group of seven comprised of varsity and JV players who were able to jog the whole twenty laps together. I think they could have pushed the pace a bit faster were the coach to have asked. I think the coaches took notice. They have a very keen eye on initiative and hard work. Those who show it impress.

The girls rallied toward the end of the practice. The varsity girls stood out aggressively driving the sprint drills. Some of the younger girls seemed to notice and stepped up their game. There were yet others who muddled through. You kind of get the feeling there is a survival of the fittest vibe cookin. The girls don’t want to be on the other side of that line. The older girls were very encouraging to each other and the rest of the team. There was support by all for all. The team ethic is strong and clearly part of the team culture.

Today’s session included the following:
• Calisthenics
o Jumping Jax x 50
o Squats x 100
o Squat Thrust/Pushups x 30

• Running field laps x 20 (3 miles)

• Sprint Drill x 5
o Sprint to zigzag of cones the length of the field shuffle step to the cone and jog back

• Hill Sprints pyramid to 8
o Sprint up the hill and down the hill 8 times with increasing repetition. 1st time – Up then down, 2nd time Up then down x 2, 3rd time Up then down x 3 and on till 8 reps.

• Warm Down
o Walking leg lifts 2 x 25 yards
o Walking butt kicks 2 x 25
o Walking knee lifts 2 x 25

The kids were in a bit of a hurry to head out so after a cheer all hit the road.

KI Break Down

KIFieldHockey

The girls looked to be in pretty good fitness. This isn’t really surprising as many of the girls have been going to camps all summer to perfect skills, keep fit and even have some fun with friends. There were a few that were struggling a bit but even those girls toughed it out and kept working.

Today’s session included the following
• Run to beach and back at 2 miles.

• Strength Building
o High-Knees 25 x 2
o Toy Soldiers 25 x 2
o Lunges 25 x 2
o Butt-Kicks 25 x 2

• Sprints
o 10 x 50 yards

• Sprint Drill x 2
o Step to cone & jump over until whistle,
o sprint back in zigzag to far cone,
o jump over cone until next player arrives,
o jog back

• Suicides
o 5 x 25,
o 5 x 50,
o 3 x 75,
o 3 x 100,
o 3 x 200

• 2 minute drill x 2
o 2 minutes jog
o 2 minutes pushups
o 2 minutes crunches

• Indian running field laps x5

The veterans of the team seemed to take the practice in stride. They were kidding the younger kids a bit but in an encouraging way. Several of the girls commented that the workout was very hard but felt that they were able to hang fairly well. There was a bit of worry about the onset of soreness from the workout. The girls seem excited that the season is beginning.

Go KI

KIFieldhockey

9 August

04:00 -10:30 (Satellite and Cable Two)
Men's Road Race
Live coverage of the men's road race.

04:00 -10:30 (Freeview One)
Men's Road Race
Live coverage of the men's road race.

15:30 -16:30 (Satellite and Cable Five)
Men's Road Race
Highlights of the men's road race, the first cycling event of the Games.

16:30 -17:30 (Freeview One)
Men's Road Race
Highlights of the men's road race, the first cycling event of the Games.

21:30 -22:30 (Satellite and Cable Three)
Highlights: Men's Road Race
Highlights of the men's road race.

21:30 -22:30 (Freeview Two)
Highlights: Men's Road Race
Highlights of the men's road race.

10 August

07:00 -10:30 (Satellite and Cable One)
Women's Road Race
Live coverage of the women's road race.

07:00 -10:30 (Freeview Three)
Women's Road Race
Live coverage of the women's road race.

16:30 -17:30 (Satellite and Cable Three)
Highlights: Women's Road Race
Highlights of the women's road race.

16:30 -17:30 (Freeview Two)
Highlights: Women's Road Race
Highlights of the women's road race.

22:00 -23:00 (Freeview One)
Highlights: Women's Road Race
Highlights of the women's road race.

13 August

04:30 -06:15 (Satellite and Cable Two)
Women's Time Trial
Live coverage of the women's time trial.

04:30 -06:15 (Freeview One)
Women's Time Trial
Live coverage of the women's time trial.

06:30 -10:15 (Satellite and Cable Two)
Men's Time Trial
Live coverage of the men's time trial.

06:30 -10:15 (Freeview One)
Men's Time Trial
Live coverage of the men's time trial.

17:30 -18:30 (Satellite and Cable Three)
Highlights: Women's Time Trial
Highlights of the women's time trial.

17:30 -18:30 (Freeview Two)
Highlights: Women's Time Trial
Highlights of the women's time trial.

18:30 -19:30 (Satellite and Cable Three)
Highlights: Men's Time Trial
Highlights of the men's time trial.

18:30 -19:30 (Freeview Two)
Highlights: Men's Time Trial
Highlights of the men's time trial.

14 August

01:00 -02:00 (Freeview Two)
Highlights: Women's Time Trial
Highlights of the women's time trial.

02:00 -03:00 (Freeview Two)
Highlights: Men's Time Trial
Highlights of the men's time trial.

15 August

18:00 -19:00 (Satellite and Cable Two)
Highlights: Track Events
Highlights from the track events, including the men's team sprint.

18:00 -19:00 (Freeview One)
Highlights: Track Events
Highlights from the track events, including the men's team sprint.

16 August

00:00 -01:00 (Freeview One)
Highlights: Track Events
Highlights from the track events, including the men's team sprint.

09:30 -12:30 (Satellite and Cable Four)
Men's Individual Pursuit, Men's Points Race and Men's Keirin
Live coverage of the men's individual pursuit, the men's points race and the men's keirin.

09:30 -12:30 (Freeview Three)
Men's Individual Pursuit, Men's Points Race and Men's Keirin
Live coverage of the men's individual pursuit, the men's points race and the men's keirin.

20:30 -22:00 (Satellite and Cable Two)
Highlights: Men's Individual Pursuit, Men's Points Race and Men's Keirin
Highlights of the men's individual pursuit, the men's points race and the men's keirin.

20:30 -22:00 (Freeview One)
Highlights: Men's Individual Pursuit, Men's Points Race and Men's Keirin
Highlights of the men's individual pursuit, the men's points race and the men's keirin.

17 August

03:00 -04:45 (Satellite and Cable Two)
Men's Team Pursuit and Men's and Women's Sprints
Live coverage of qualifiers in the men's team pursuit and the men's and women's sprints.

03:00 -04:45 (Freeview One)
Men's Team Pursuit and Men's and Women's Sprints
Live coverage of qualifiers in the men's team pursuit and the men's and women's sprints.

07:15 -09:00 (Satellite and Cable Six)
Pursuit and Sprint Qualifying
Coverage of the men's team pursuit qualifying and the men's and women's sprint qualifying.

09:30 -11:45 (Satellite and Cable One)
Men's and Women's Sprint Final
Men's and women's sprint final, men's team pursuit, and women's individual pursuit final.

16:00 -17:30 (Satellite and Cable Three)
Highlights: Pursuit and Sprint Qualifying
Highlights including the men's team pursuit and men's and women's sprint qualifying.

16:00 -17:30 (Freeview Two)
Highlights: Pursuit and Sprint Qualifying
Highlights including the men's team pursuit and men's and women's sprint qualifying.

18 August

09:30 -12:00 (Satellite and Cable Three)
Day 10
Live coverage, including the men's team pursuit and women's points race final.

09:30 -12:00 (Freeview Two)
Day 10
Live coverage, including the men's team pursuit and women's points race final.

17:00 -18:30 (Satellite and Cable Two)
Highlights: Day 10
Highlights, including the men's team pursuit and women's points race final.

17:00 -18:30 (Freeview One)
Highlights: Day 10
Highlights, including the men's team pursuit and women's points race final.

20:30 -22:00 (Freeview Two)
Highlights: Day 10
Highlights, including the men's team pursuit and women's points race final.

19 August

09:30 -12:45 (Satellite and Cable Four)
Men's and Women's Sprint and Men's Madison
Live men's and women's sprint heats and finals and the men's madison final.

09:30 -12:45 (Freeview Three)
Men's and Women's Sprint and Men's Madison
Live men's and women's sprint heats and finals and the men's madison final.

18:30 -20:00 (Satellite and Cable Three)
Highlights: Men's and Women's Sprint and Men's Madison
Highlights of the men's and women's sprint heats and finals and the men's madison final.

18:30 -20:00 (Freeview Two)
Highlights: Men's and Women's Sprint and Men's Madison
Highlights of the men's and women's sprint heats and finals and the men's madison final.

20 August

00:00 -01:30 (Freeview One)
Highlights: Men's and Women's Sprint and Men's Madison
Highlights of the men's and women's sprint heats and finals and the men's madison final.

02:00 -06:00 (Satellite and Cable Four)
Men's and Women's BMX
Live BMX, featuring the men's and women's seeding runs and the men's quarter-finals.

02:00 -06:00 (Freeview Three)
Men's and Women's BMX
Live BMX, featuring the men's and women's seeding runs and the men's quarter-finals.

18:00 -19:00 (Satellite and Cable Two)
Highlights: Men's and Women's BMX
Highlights of the BMX, featuring the seeding runs and the men's quarter-finals.

18:00 -19:00 (Freeview One)
Highlights: Men's and Women's BMX
Highlights of the BMX, featuring the seeding runs and the men's quarter-finals.

21 August

00:00 -01:00 (Freeview One)
Highlights: Men's and Women's BMX
Highlights of the BMX, featuring the seeding runs and the men's quarter-finals.

02:00 -04:30 (Satellite and Cable Two)
Men's and Women's Finals
Live coverage of the men's and women's BMX cycling finals.

02:00 -04:30 (Freeview One)
Men's and Women's Finals
Live coverage of the men's and women's BMX cycling finals.

18:00 -19:00 (Satellite and Cable Two)
Highlights: Men's and Women's Finals
Highlights of the men's and women's BMX cycling finals.

18:00 -19:00 (Freeview One)
Highlights: Men's and Women's Finals
Highlights of the men's and women's BMX cycling finals.

22 August

08:00 -10:15 (Satellite and Cable Four)
Women's Mountain Bike
Live coverage of the women's mountain bike race.

08:00 -10:15 (Freeview Three)
Women's Mountain Bike
Live coverage of the women's mountain bike race.

17:30 -18:30 (Satellite and Cable Three)
Highlights: Women's Mountain Bike
Highlights of the women's mountain bike race.

17:30 -18:30 (Freeview Two)
Highlights: Women's Mountain Bike
Highlights of the women's mountain bike race.

23 August

08:00 -10:45 (Satellite and Cable Four)
Men's Mountain Bike
Live coverage of the men's mountain bike race, with Liam Killen riding for Britain.

08:00 -10:45 (Freeview Three)
Men's Mountain Bike
Live coverage of the men's mountain bike race, with Liam Killen riding for Britain.

15:00 -16:00 (Satellite and Cable Six)
Highlights: Men's Mountain Bike
Highlights of the men's mountain bike race, with Liam Killen a medal chance for Britain.

20:00 -21:00 (Freeview Three)
Highlights: Men's Mountain Bike
Highlights of the men's mountain bike race, with Liam Killen a medal chance for Britain.

According to legend, the ancient Olympic Games were founded by Heracles (the Roman Hercules), a son of Zeus. Yet the first Olympic Games for which we still have written records were held in 776 BCE (though it is generally believed that the Games had been going on for many years already). At this Olympic Games, a naked runner, Coroebus (a cook from Elis), won the sole event at the Olympics, the stade - a run of approximately 192 meters (210 yards). This made Coroebus the very first Olympic champion in history.

The ancient Olympic Games grew and continued to be played every four years for nearly 1200 years. In 393 CE, the Roman emperor Theodosius I, a Christian, abolished the Games because of their pagan influences.

Approximately 1500 years later, a young Frenchmen named Pierre de Coubertin began their revival. Coubertin is now known as le Rénovateur. Coubertin was a French aristocrat born on January 1, 1863. He was only seven years old when France was overrun by the Germans during the Franco-Prussian War of 1870. Some believe that Coubertin attributed the defeat of France not to its military skills but rather to the French soldiers' lack of vigor.^* After examining the education of the German, British, and American children, Coubertin decided that it was exercise, more specifically sports, that made a well-rounded and vigorous person.

Coubertin's attempt to get France interested in sports was not met with enthusiasm. Still, Coubertin persisted. In 1890, he organized and founded a sports organization, Union des Sociétés Francaises de Sports Athlétiques (USFSA). Two years later, Coubertin first pitched his idea to revive the Olympic Games. At a meeting of the Union des Sports Athlétiques in Paris on November 25, 1892, Coubertin stated,

Let us export our oarsmen, our runners, our fencers into other lands. That is the true Free Trade of the future; and the day it is introduced into Europe the cause of Peace will have received a new and strong ally. It inspires me to touch upon another step I now propose and in it I shall ask that the help you have given me hitherto you will extend again, so that together we may attempt to realise [sic], upon a basis suitable to the conditions of our modern life, the splendid and beneficent task of reviving the Olympic Games.^**

His speech did not inspire action. Though Coubertin was not the first to propose the revival of the Olympic Games, he was certainly the most well-connected and persistent of those to do so. Two years later, Coubertin organized a meeting with 79 delegates who represented nine countries. He gathered these delegates in an auditorium that was decorated by neoclassical murals and similar additional points of ambiance. At this meeting, Coubertin eloquently spoke of the revival of the Olympic Games. This time, Coubertin aroused interest.

The delegates at the conference voted unanimously for the Olympic Games. The delegates also decided to have Coubertin construct an international committee to organize the Games. This committee became the International Olympic Committee (IOC; Comité Internationale Olympique) and Demetrious Vikelas from Greece was selected to be its first president. Athens was chosen for the revival of the Olympic Games and the planning was begun.

1896 - Athens, Greece

The very first modern Olympic Games opened in the first week of April 1896. Since the Greek government had been unable to fund construction of a stadium, a wealthy Greek architect, Georgios Averoff, donated one million drachmas (over $100,000) to restore the Panathenaic Stadium, originally built in 330 BCE, with white marble for the Olympic Games.

Since the Games were not well publicized internationally, contestants were not nationally chosen but rather came individually and at their own expense. Some contestants were tourists who happened to be in the area during the Games. Athletes wore their athletic club uniform rather than a national team one.

Pole vaulting, sprints, shot put, weight lifting, swimming, cycling, target shooting, tennis, marathon and gymnastics were all events at the first Olympics. The swimming events were held in the Bay of Zea in the Aegean Sea. Gold medalist, Alfred Hoyos Guttmann described it: "I won ahead of the others with a big lead, but my greatest struggle was against the towering twelve-foot waves and the terribly cold water." (Guttmann, pg. 19) Approximately 300 athletes participated, representing thirteen countries.

* Allen Guttmann, The Olympics: A History of the Modern Games (Chicago: University of Illinois Press, 1992) 8.
** Pierre de Coubertin as quoted in "Olympic Games," Britannica.com (Retrieved August 10, 2000 from the World Wide Web. http://www.britannica.com/bcom/eb/article/2/0,5716,115022+1+108519,00.html).

Histories of the Olympic Games

Source: http://history1900s.about.com/library/weekly/aa081000a.htm

I propose that they are very poor measure of readiness. I also propose that there are training protocols which take less time, are more effective, and more beneficial to the health of the soldier.

The Army places a high value on cardiovascular fitness, thus the emphasis on long runs. However, when one looks at recent, and some not so recent science, we find that interval sprints are probably more effective in quickly building cardio/endurance than distance running is, particularly when we are looking at fairly "short-long" runs like two miles. Take a look at the Tabata study, which proved to Japanese scientists that intense interval sprints were the most effective way to build endurance. http://findarticles.com/p/articles/mi_m1608/is_5_20/ai_n6011850

Additionally, by using sprints instead of long runs in a training protocol, we can increase our anaerobic capacity, something aerobic training does not do. This means we can go at high intensity for longer. It also allows us to maintain muscle mass as well as strength. It can be very difficult to maintain strength when using long runs in training.  

Interval sprints are not for the meek. They hurt. But to me, I much prefer their results and the short term pain to long, laborious runs.

There is hope here for the Army. Recently, the Army instituted "60/30s", or 60 meter sprints intervalled with 30 meters of walking. Also, our First Sergeant uses interval sprints in the training here at C Company, Fort Huachuca, and many people have had personal best times in their two mile runs, despite the high altitude.

Were I to design a training regimen for the Army, I would include more Battlefield PT, like Fireman's carries for long distances, as well as exercises that build strength more than the pushup does. Pullups are the supreme upper body movement, in my opinion. Also, partner assisted pushups, with the partner pushing down on the exerciser's back. The basic movements, with more tension on the muscle and with the PT leader using minor variations of the movements would make for a more battle-ready soldier. One-legged squats would be good for the lower body. The sit-up is still a good movement for the abs, as studies show that muscular endurance in the midsection in more important than absolute strength in reducing frequency of injuries.

Mensch, jetzt hatte ich ja doch was zu berichten und war auch gar nicht schwer. :-)

Zum Schluss noch etwas für die Ohren.

Today i ran my first 5km straight with little rest as possible with an average of 9km/h

I had my sprints up to 13km/h for at least 1 min and had rests up to 2min.
I've also lost quite a bit of weight since i started this new programme of mine 2 weeks ago. I am currently 97kg from 101 which i was 1 week and a bit ago.

I feel great, very healthy and not to tired. It also seems that on the days I do get my rest I feel very down and lack of energy the following day. I think  I'm addicted to training, i just have to go down the gym even for a 30min run or weight, i just feel like i have to.

ill add some more to my training as soon as i get some time.

Overall i like what i have achieved so far in 2 weeks.!!

This year A.J. stepped it up a notch. Sprints and skits remained while bike polo, more PBR, choice music by Girl on Girl and live foot stompin country by Poke elevated Red Hot Riot II. I thoroughly enjoyed myself despite blowing two tubes, going through a tire and taking my fare share of spills trying to grab that frosty beverage.

I can't wait for next year's bash. Thanks A.J. for getting everyone together on that fine Sunday evening. Also, thanks to my sister for helping out with the pictures.

Seth and I have a race in the works with a late August / early September date in mind. In the meantime, our partners at Bikes and Rec are putting on the second annual pedal and paddle 8/8/08. It's a great way to get out on the river without having to shuttle cars or endures the painstaking bus ride. No bikes were harmed in last years event and we're anticipating the same good fortune this year. For more information on the event click here.

That's right. I said it. Every so often I'll grab the clippers and shear myself like a farm animal. It used to be just for entertainment purposes, to change things up visually for myself (and only myself for so many years). I'll never forget the day I took off all my hair - with a razor blade - and forgot I had a doctor's exam the next day. When it came time to undress for the prostate exam I could swear I saw his eyebrows raise for a moment before violating me like, well, again with the farm animals.

It looks like the dietary changes my nutritionist made are having an effect. I've added a lot more protein to my diet over the course of the day. It's been difficult to add meat to my snacks but I've committed to bringing an ice pack and cooler bag with me and am now loading up on sliced turkey breast in the snack bag. That means I'm carrying raw nuts, two pieces of fruit, a whey shake powder, and 8 oz of meat with me every day. I stood over my car trunk slicing up a nectarine before driving to a client today. The fat furnace is burning and for lunch I damn near climbed over the sneeze guard at the Ralphs salad bar and shoveled spinach and cauliflower down my gullet. I'm eating all the time and the result? Lost 2 more pounds.

Shaving off the body hair actually serves a purpose now. I'm applying sunscreen constantly, showering constantly, and in a daily state of sweat, slather, rinse, repeat. No hair means applying sunscreen goes faster and drying off is quicker. No, really! 

Of course last night I get a phone call asking if I'm interested in getting tattooed again, this time at the Pomona Tattoo Expo. I said "absolutely". If I can get the ink finished this summer I'll be thrilled. I can heal up, get into a Master's swim class, and then decimate my race times come September.

I'm still only in my first year of triathlon. There is so much more to learn, test, and try.

Perhaps I should review the half dozen clippers and razors in the arsenal.

Nahhh.

Therefore today I did my first HIIT, ten minute warmup spinning followed by thirty seconds of sprinting as fast and hard as possible, then slow spinning for a minute, then super sprinting again, for about twenty minutes. A ten minute cool down, resulting in a 40 minute ride that felt really, really good AND yielded an average speed of 16.4 mph. Not bad, not bad. I'm going to give it a try and see what happens over the next few weeks.

Last night my wife brought up an interesting observation: my fuse has been incredibly short for the last few months. Anger is right under the surface and it doesn't take very much to bring it out. The dogs doing something, a bad driver, some cyclist not wearing a helmet, all bring out flashes of anger untempered by mirth or irony. It's just an anger response. I hadn't realized it, but she's right. And interestingly, I haven't felt this good in a long time. My inward perception is that I'm feeling better, more alive and genuine, and not bottling up my responses. The outward affect is that I'm a little scary to be around, and filled with criticism and negativity of my environment.

I brought this up to my nutritionist today in my follow up appointment and he said it didn't surprise him. My body is producing more estrogen in response to my elevated testosterone levels from exercise. Estrogen causes the anger response, and I'm still not putting in enough calories in my daily diet. Therefore my blood sugar is bouncing up and down and my hormone levels are making those spikes and crashes more emotionally severe. Combine this with the fact that emotionally I'm in the middle of massive, fundamental change within and my anger is the easiest thing to discharge all day long.

To address this I'm modifying my diet again, under guidance, to push more and better calories into my body. I'm grateful my wife pointed out my anger because I don't want to alienate her by being unstable. I can change that behavior by being aware of how my emotional state is leaking out and affecting my actions and finding other ways to express myself. These are complicated, loaded emotions. I come from insanely critical people who don't always think about how their criticisms make them difficult to be around. I don't surround myself with people who wallow in negativity because it's just damn unpleasant. To discover that I have slipped back into old habits of showering others in negativity and am feeling good because of it is disturbing to say the least.

Yesterday at a friend's celebration, I was talking to a running friend about how we devalue exercise. Meaning, if she teaches a Tai Kwon Do class she doesn't count the class as exercise because it's something she does all the time. It's not running, so it doesn't count. I do the same thing with my bodywork sessions, the pushup plan I've started, and all the little bursts of activity I do all day long. They just don't count because they're not hard, or they're only hard for a few minutes. As my wife, and today my nutritionist pointed out to me, this is dumb behavior. Those activities take caloric expenditure. Discounting the activity because it no longer takes breaking a sweat to do them is doing my body a deficit because I'm not putting the calories burned back into my system. That results in under-eating, which means blood sugar crashes, leading to emotional outbursts.

And suddenly I am the bipolar patient who stops taking meds because I feel so good why do I need meds.

Got it.

Eat more.

Feel better.

Play nice.

Don't get me wrong, I've always wanted to go faster, I just couldn't.

I'd kick it up a notch and feel like I might faint. My heart would pound crazily against my chest, I'd get really hot, I'd have difficulty catching my breath.

Well, after the marathon, which took longer than I wanted, I decided I'd like to start speed training.

Here is what I've discovered over the past several months:

1-My waist is smaller

2-I've gotten faster

The kicking it up a notch several timne sa week in training has definitely decreased my waist size (can I give a big shout out, yoo hoo!) Nothing was working on that damn cesarean pouch that had remained on my body after my second surgical birth (sorry guys, but it's the truth . . . ) I do ab work four or five days a week, and that helps, but the speed work really took off some of that flabby excess.

My times have improved as well. I actually shaved about a minute off each mile at this point! And I can get to about 8:30 miles if I have to, at least for a shorter period of time.

So is it working? Well, I'm going to run my first 5K in many years next week, on the fourth of July, with some friends. My goal: Do it fast. As fast as I can. I want to see if all of this has paid off, and then I'll come back and fill you all in!

So, how am I doing it? Basically I run four days a week:

Monday-4 miles

Wednesday-4 miles

Thursday-3 miles

Saturday-Long Run, depends on training schedule (Currently 7 miles)

On Monday and Wednesday I do at least 3-3.5 miles on a regular run pace, and then I spend the next half to one mile working on speed. I usually do several 500s as fast as I can take it, which currently is around 6:30, but has actually dropped into the 5s a few times!

On Thursdays run, this is all speed. I go out as fast as I can go for as long as I can go. I variate my speeds with this run, of course, starting off a bit slower until I'm warmed up and then, about a half to a mile into it, really pushing it hard. I'll go as fast as I can for a bit, then slow it down and recover, then kick it up again.

This has really helped my times. I'm learning just how far and fast I can push it. I'm now working on building up that endurance, going faster for longer, which has been the tough part. I can sprint like hell-shoot, I use this skill to run away from my kids all the time (just kidding!), but putting it in the middle of a run and then continuing to run after pushing it like that is a bit more difficult.

Pats esmu kardio treniņu fanāts - mīlu traucošos sirdi un karstumu, kas pārņem ķermeni lielas slodzes laikā - taču kurš gan grib pavadīt garas stundas piesmakušā sporta zālē uz skreiceliņa vai velotrenažiera un vēl ilgi nesagaidīt vēlamos rezultātus? Es noteikti nē! It sevišķi, ja rezultātu var sasniegt daudz īsākā laika posmā!

Noslēpums ir intervālu treniņš. Ņūsautveilas Universitātē veiktais pētījums rāda, ka dalībnieki, kas 20 minūtes pārmaiņus nodarbojās ar sprintu un lēnu skriešanu 15 nedēļu laikā zaudēja 3x vairāk svara nekā tie, kas vienmērīgā ātrumā skrēja 40 minūtes. Intervālu treniņš pastiprināti palīdz organismam izdalīt taukus patērējošos hormonus, kas ne tikai sadedzina liekos taukus, bet turpmākos treniņus padara vieglākus.

Tie, kas iemīlējuši nomierinošos rīta/vakara skrējienus ar laiku var iedzīvoties tā sauktajā pastnieka sindromā - staigā vienādi daudz katru dienu, taču nedz krītās svarā, nedz uzbarojas. Ar laiku muskuļi pielāgojas ikdienas nodarbēm un, ja Tu dari kādu darbu regulāri ilgāku laiku, Tavs ķermenis netiek poslogots un tādējādi netiek patērēta liekā enerģija/kalorijas, lai zaudētu svaru.

Atbilde ir pavisam vienkārša - mēģini piejaukt treniņiem asumu, piemēram, ikrīta skrējiena laikā ik pēc 2 minūtēm uzņem ātrumu, turpini ātri skriet 1 minūti, tad atkal 2 minūšu laikā samazini ātrumu un palēnini sirdsdarbību, un tā tālāk. Šāda veida treniņi nemēdz apnikt - pamēģini.

Lai vieglāk saprast:

• 1 minūti - ātrs sprints
• 2 minūtes - lēns, sirdsdarbību normalizējošs skrējiens
• 1 minūti - sprints
• 2 min... utt.

Look, the weather all over the country is getting so nice.  Get outside.  Do something.  It's so easy to get a workout right now.  Take advantage of the fact that it's not scalding hot yet and it's no longer the Ice Age.  It's perfect.  Doesn't take much--go for a run, bike ride, rollerblade or for some of you, JUST WALK.  I was in the park today and I watched people throw a football back and forth.  One couple was throwing a frisbee.  This is better than nothing, guys.  Now if you're wanting to lose some serious fat, it's gonna take more than just a leisurely stroll hand-in-hand with your partner.  It's gonna take sprints, climbing stairs, longer runs (3+ miles), push ups, squat jumps, etc.. all of which you can do in a park or grassy area.  This is the part where you don't need a gym.  Even a serious athlete, like myself staying in fighting shape, can get in a KILLER workout with nothing but myself.  No equipment needed (might need a can to puke in, though).  I take my dog on 4 mile runs every morning at 5:15AM and another 4 mile run at 6PM each night.  Yes, you read that right--twice a day.  Might seem excessive to you but I have some goals in mind and I'll stop at nothing to achieve them.  That's the kind of attitude you need to get.  Those runs combined with a clean diet equals weight loss.  I lost 4 lbs last week, and 3 lbs the week before.  And I plan to drop another 2-3 lbs this coming up week.  And those runs I mentioned above are only taking me about 30 minutes each.  So it's not like I'm spending tons of time working out all day long so you can't use that excuse that you don't have the time.  You can totally do this, too.  

GET OUTSIDE!!!  

Day 76

Energy Sprint is such an amazing workout - it uses your large muscles groups over and over ensuring a real sweatfest calorie burner!

Yesterday I did the Jillian Michaels Back DVD and that kicks butt, but it doesn't work your butt very much. So today, being cardio day I thought I would incorporate a great butt workout in there too.

Karen Voight's Energy Sprint is a great butt and leg workout. Your inner thighs will burn during the inner thigh segment - with one foot raised on the step you do plie squats, on and off the bench, which absolutely works those muscles way more than just standard plie squats. But that's not all, because you spend most of the workout squatting on and off the bench, doing side leg raises, rear leg lefts [for more butt shaping] as well as lunges. All in all you legs will get very tired!

Because I did a vigorous workout yesterday this one was more challenging. My legs felt spent much more quickly than they had on previous times doing the sprints. I was sucking in wind a lot earlier too. This is a great interval workout and the sprints get anaerobic for longer, as they get longer throughout the workout. The first interval is short but by number seven it's loooooong!

The whole DVD is an 80+ minute workout but I used the menu selector to pick and choose what I wanted which was just the leg work and sprints, with warm up and cool down too.

I was truly thankful for the cool down! If you like stepping and you like interval training this DVD is definitely worth doing.

4/22/08

Note: I had to do a series of "profiles" on strangers. I saw this woman (probably 24) walking in this really quiet corner of Central Park. She was absolutely stunning but completely overdressed. She was just meandering along as if she had nowhere to go but you could tell she was soaking in every subtle (and not so subtle) glance.

Where old men appear in lanky attire and attempt to steal you with their whirlpools.

All four one foot in?

But we're walking along a tight rope,

In a circus,

Bereft of clowns.

Where the elephants are cripples

and nothing goes up in smoke.

Plone desperately needs recurring events. Please help us make this happen by sponsoring the sprint.

Edit: Or you can pledge at http://micropledge.com/projects/plone-recurring-events