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Lunch time run

My first ever lunch time run was today at noon. Hence the title of this post. It was probably low 60s and just a little wind out of the east (which always seemed to be uphill).

I ran on concrete in some old shoes. I had a banana for breakfast at 7 am. But I ran anyway.

Why?

Because I am slower than the people I am coaching. And because I was in better shape 2 years ago.

So I mapped out a looping 5k around the area I work at. It was tough because the the walking path was very winding.


I made in 26.58 for the 5k. That is an 8.42 pace. I believe this is my faster time for a 5k.

I am pleased.

-the beginning of the end

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Fit Test

Since the Illinois marathon is less than 2 weeks away, I thought it best to start getting in shape. I did a simply fit test that simply killed me. I thought I would go run 5 miles afterwards - not sure I could run out of a burning house now.

A warm up , 8 exercises and a cool down. How tough could it be? Tough. I challenge all to try it. Of course, you will all beat me because I am an old out of shape man.

Warm up - 5 minutes total.

  • Jog in place - 60 seconds
  • Jumping jacks - 30 sec
  • Heisman jumps - 30 sec (jump left in a Heisman pose, then jump right in a Heisman pose)
  • Double step Heisman - 30 sec (as above except take two quick steps left, pose, 2 right pose)
  • Butt kicks - 30 sec
  • High knees - 30 sec
  • Mummy kicks - 30 sec (arm scissoring in front of you at shoulder level, kicking straight out)
  • Stretching - 60 sec (quads, hamstrings, hip flexors)
Each exercise last 60 seconds with a 60 second rest in between.
1. Switch Kicks - Simply kick each leg straight out in front of you bringing knees up to waist. Hold hands up by chin. Each leg counts as one.
2. Power Jacks - Start arms up over head, legs together. Jump like doing a jumping jack but come down in a squat and back up. 
3. Power Knees - slight lunge position to the side. Bring back knee up to belly button while meeting your hands.
4. Power Jumps - Slight squat position and power jump up bringing knees up to waist. 
5. Globe Jumps - Squat position, hands on floor. Jump up to the left, arms over head, come down touch floor and jump up and back, then right, the forward. That is one.
6. Suicide Jumps - Standing up, down to squat, legs back into a plank (push up), legs back between arms and power up in to a jump. One repetition.
7. Push Up Jacks - Get in push up position as you lower yourself, spread you legs wide. On the way up bring legs back together.
8. Low Plank Oblique - Start in a low plank and bring your left knee up to waist from the side, then repeat with the right.

Light stretching and deep breathing for your cool down

Absolutely tough routine for me. I am do to the fit test every two weeks to map my results. Maybe I will get a short jog in tonight, but probably not. And the true test - let's see how long this lasts. Can I even make it the two weeks for the second test?

My numbers right? Is that what you want? Ok. 70,31,55,30,6,13,11,23

I also want to put out kudos to two of our local TNT athletes that just ran Boston. Harley ran a 2.37 and Chris ran a 3.05. Both have qualified to run Boston again. Chris actually ran Boston faster than his qualifying time last year in the Illinois marathon. Congrats on an excellent race to both of you.

-the beginning of the end

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Since I work in a bank...

I ran across this in another blog (A Concord Carpenter) and thought it was interesting enough to repost.

BANK CRIME STATISTICS (BCS)
FEDERAL INSURED FINANCIAL INSTITUTIONS
JANUARY 1, 2009 – DECEMBER 31, 2009

I. VIOLATIONS OF THE FEDERAL BANK ROBBERY AND INCIDENTAL CRIMES STATUTE, TITLE 18, UNITED STATES CODE, SECTION 2113


Violations by Type of Institution

                             Robberies Burglaries Larcenies


Commercial Banks               5,316       85       13
Mutual Savings Banks              51        0        0
Savings and Loan Associations    106        1        0
Credit Unions                    470       14        6
Total                          5,943      100       19
Grand Total—All Violations: 6,062

see more here

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Wednesday run and the Weekend

Track was closed on Wednesday for much needed repairs. After getting together late our small (but fast) group started a short 3 mile run. Down, right,right, right, left, left, right, right, left, left, left to start. Pretty nice. I complained it was too fast, then JG did, then on the last mile the three ladies sped up. Then MM sped up for the last half meaning I had to catch up since I was timing everyone. Jeesh, Sometimes I do not think they remember that I a man (and therefore not as capable), a coach (and not a runner) and 17-20 years older.
Times for splits - 1) 9.40, 2) 9.29, 3) 8.56 and another 3/10 for 3.32 miles in 30.57 (9.20 pace).

But I perservered for them. Again. And slept better than a baby that night (I mean, who sleeps like a bay, don't they wake up every few hours wanting fed). I digress. It was a good run. By the time I got home (after stopping at the office to update some software), I was completely rested and dry.

In our 1000 mile challenge, I am not doing so well. I hope to someday pick up the slack and get after it.
Name           Distance
AllisonM      305.6
damarisAge  300
DDGuest     31.1 
johnsonht     1000
jpg05           210.7
RunningFirst 77.1    <-- ME

77 miles for 25% of the year. I got a lot of humping to do. But if I put my feet to the pavement, I can probably make it respectful.

I got a friend in China right now that saw a light, fire and sound show over a lake last night. Mentioned that it was pretty awesome. Can't wait to see the pictures. Maybe they will get emailed to me.

My birthday is Sunday. I expect to spend it alone. Hopefully, a few text messages to brighten the day. That's it for now.

-the beginning of the end

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A Coach's Sacrifice

A coach is a friend, a hard worker, a planner and a strategist. He will push you into and through your pain and congratulate you after you have come through it. He will yell at you, implore you to dig deeper. He will also (well at least the best coaches) will run with you. He will run into the wind for you while staring at a stopwatch to get your perfect splits. This requires extreme dexterity, commitment and a grave risk of injury to do so.

This I do for my people.

This is why I sacrifice. For you. My athletes.

JG came out and ran into a very brisk wind with the threat of the sky opening up at any minute. I ran with her. I pushed her. I encouraged her. And she performed. 3 x 1600m with decreasing splits due to my coaching ability. As DC likes to say JG is a 'gangsta'.

But seriously, JG ran great. 8.04, 7.54, 7.48. Great decreasing times. Job well done.

-the beginning of the end

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