Great Sub Prime documentary by 60 minutes. Could be a great year for CJ to buy a house.
Thursday, January 31, 2008
Monday, January 28, 2008
A peek at next week's marathon schedule (February 4th - 10th)
Monday off
Tuesday 30 min run
Wednesday off
Thursday 30 min run
Friday easy walk
Saturday 10.5 miles
Sunday off
Tuesday 30 min run
Wednesday off
Thursday 30 min run
Friday easy walk
Saturday 10.5 miles
Sunday off
Marathon Schedule for Monday, January 23rd to Sunday, February 3rd
Monday off
Tuesday 30 min run
Wednesday off
Thursday 30 min run
Friday easy walk
Saturday 4 miles
Sunday off
Tuesday 30 min run
Wednesday off
Thursday 30 min run
Friday easy walk
Saturday 4 miles
Sunday off
Wednesday, January 23, 2008
Marathon Walk Breaks
Most runners will record significantly faster times when they take walk breaks because they don't slow down at the end of a long run. Thousands of time-goal-oriented veterans have improved by 10, 20, 30 minutes and more in marathons by taking walk breaks early and often in their goal races. You can easily spot these folks. They're the ones who are picking up speed during the last two to six miles when everyone else is slowing down.
The mental benefit: breaking 26 miles into segments, which you know you can do. Even sub-three hour marathoners continue to take their walk breaks to the end. One of them explained it this way: "Instead of thinking at 20 miles I had six more gut-wretching miles to go, I was saying to myself one more mile until my break.' Even when it was tough, I always felt I could go one more mile.
Walk breaks in the marathon: how long and how often?
The following is recommended until 18 miles in the marathon. After that point, walk breaks can be reduced or eliminated as desired.
First time marathoners should follow the ratios used in training as long as they haven't slowed down significantly at the end of the long ones. If you struggled during the last few miles take walk breaks more often from the beginning. A minimum suggestion for first time marathoners would be one minute of walking for every 3-4 minutes of running.
Here are my recommended ratios of running and walking, based upon your pace per mile.
Remember that long runs should be run at least 2 min/mi slower than your projected finish pace in the marathon. An additional slowdown should be made for increased temperature: 30 sec per mile
slower for each 5 degrees of temperature increase above 60F. It is always safter to walk more often.
Run-walk-run ratio should correspond to the training pace used:
8 min/mi—run 4 min/walk 35 seconds
9 min/mi— 4 min run-1 min walk
10 min/mi—-3:1
11 min/mi—2:30-1
12 min/mi—-2:1
13 min/mi—-1:1
14 min/mi—30 sec run/30 sec walk
15 min/mi—30 sec/45 sec
16 min/mi—30 sec/60 sec
Why do walk breaks work?
By using muscles in different ways from the beginning, your legs keep their bounce as they conserve resources. When a muscle group, such as your calf, is used continuously step by step, it fatigues relatively soon. The weak areas get overused and force you to slow down later or scream at you in pain afterward. By shifting back and forth between walking and running muscles, you distribute the workload among a variety of muscles, increasing your overall performance capacity. For veteran marathoners, this is often the difference between achieving a time goal or not.
Walk breaks will significantly speed up recovery because there is less damage to repair. The early walk breaks erase fatigue, and the later walk breaks will reduce or eliminate overuse muscle breakdown.
The earlier you take the walk breaks, the more they help you!
To receive maximum benefit, you must start the walk breaks before you feel any fatigue, in the first mile. If you wait until you feel the need for a walk break, you've already reduced your potential performance.
How fast should the walk break be?
When you walk fast for a minute, most runners will lose about 15 seconds over running at their regular pace. But if you walk slowly, you'll have lost only about 20 seconds.
Once we find the ideal ratio for a given distance, walk breaks allow us to feel strong to the end and recover fast, while bestowing the same stamina and conditioning we would have received if we had run continuously.
Don't get too rigidly locked into a specific ratio of walk breaks, adjust as needed.
Even if you run the same distance every day, you'll find that you'll need to vary the walk break frequency to adjust for speed, hills, heat, humidity, time off from training, etc. If you anticipate that your run will be more difficult or will produce a longer recovery, take more frequent walk breaks (or longer walks) and you may be surprised at how quickly you recover.
Do I need to take the walk breaks on the short runs during the week?
If you can run continuously now on shorter runs, you don't have to take the walk breaks. If you want to take them, do so. Walk breaks on midweek runs will insure that you recover from the long ones at the fastest pace.
The mental benefit: breaking 26 miles into segments, which you know you can do. Even sub-three hour marathoners continue to take their walk breaks to the end. One of them explained it this way: "Instead of thinking at 20 miles I had six more gut-wretching miles to go, I was saying to myself one more mile until my break.' Even when it was tough, I always felt I could go one more mile.
Walk breaks in the marathon: how long and how often?
The following is recommended until 18 miles in the marathon. After that point, walk breaks can be reduced or eliminated as desired.
First time marathoners should follow the ratios used in training as long as they haven't slowed down significantly at the end of the long ones. If you struggled during the last few miles take walk breaks more often from the beginning. A minimum suggestion for first time marathoners would be one minute of walking for every 3-4 minutes of running.
Here are my recommended ratios of running and walking, based upon your pace per mile.
Remember that long runs should be run at least 2 min/mi slower than your projected finish pace in the marathon. An additional slowdown should be made for increased temperature: 30 sec per mile
slower for each 5 degrees of temperature increase above 60F. It is always safter to walk more often.
Run-walk-run ratio should correspond to the training pace used:
8 min/mi—run 4 min/walk 35 seconds
9 min/mi— 4 min run-1 min walk
10 min/mi—-3:1
11 min/mi—2:30-1
12 min/mi—-2:1
13 min/mi—-1:1
14 min/mi—30 sec run/30 sec walk
15 min/mi—30 sec/45 sec
16 min/mi—30 sec/60 sec
Why do walk breaks work?
By using muscles in different ways from the beginning, your legs keep their bounce as they conserve resources. When a muscle group, such as your calf, is used continuously step by step, it fatigues relatively soon. The weak areas get overused and force you to slow down later or scream at you in pain afterward. By shifting back and forth between walking and running muscles, you distribute the workload among a variety of muscles, increasing your overall performance capacity. For veteran marathoners, this is often the difference between achieving a time goal or not.
Walk breaks will significantly speed up recovery because there is less damage to repair. The early walk breaks erase fatigue, and the later walk breaks will reduce or eliminate overuse muscle breakdown.
The earlier you take the walk breaks, the more they help you!
To receive maximum benefit, you must start the walk breaks before you feel any fatigue, in the first mile. If you wait until you feel the need for a walk break, you've already reduced your potential performance.
How fast should the walk break be?
When you walk fast for a minute, most runners will lose about 15 seconds over running at their regular pace. But if you walk slowly, you'll have lost only about 20 seconds.
Once we find the ideal ratio for a given distance, walk breaks allow us to feel strong to the end and recover fast, while bestowing the same stamina and conditioning we would have received if we had run continuously.
Don't get too rigidly locked into a specific ratio of walk breaks, adjust as needed.
Even if you run the same distance every day, you'll find that you'll need to vary the walk break frequency to adjust for speed, hills, heat, humidity, time off from training, etc. If you anticipate that your run will be more difficult or will produce a longer recovery, take more frequent walk breaks (or longer walks) and you may be surprised at how quickly you recover.
Do I need to take the walk breaks on the short runs during the week?
If you can run continuously now on shorter runs, you don't have to take the walk breaks. If you want to take them, do so. Walk breaks on midweek runs will insure that you recover from the long ones at the fastest pace.
Tuesday, January 22, 2008
Jeff Galloway Marathon Training Schedule
Here is the Jeff Galloway Training Schedule. http://www.jeffgalloway.com/training/marathon.html
Week M Tuesday Wed Thur Friday Sat Sunday
11/26 off 30 min run off 30 min run easy walk off 3
12/3 off 30 min run off 30 min run easy walk off 4
12/10 off 30 min run off 30 min run easy walk off 5
12/17 off 30 min run off 30 min run easy walk off 2.5/MM
12/24 off 30 min run off 30 min run easy walk off 6
12/31 off 30 min run off 30 min run easy walk off 3
1/7 off 30 min run off 30 min run easy walk off 7.5
1/14 off 30 min run off 30 min run easy walk off 3 /MM
1/21 off 30 min run off 30 min run easy walk off 9
1/28 off 30 min run off 30 min run easy walk off 4
2/4 off 30 min run off 30 min run easy walk off 10.5
2/11 off 30 min run off 30 min run easy walk off 4 /MM
2/18 off 30 min run off 30 min run easy walk off 12
2/25 off 30 min run off 30 min run easy walk off 4
3/3 off 30 min run off 30 min run easy walk off 14
3/10 off 30 min run off 30 min run easy walk off 5 /MM
3/17 off 30 min run off 30 min run easy walk off 17
3/24 off 30 min run off 30 min run easy walk off 5
3/31 off 30 min run off 30 min run easy walk off 6 /MM
4/7 off 30 min run off 30 min run easy walk off 20
4/14 off 30 min run of 30 min run easy walk off 6
4/21 off 30 min run off 30 min run easy walk off 6/MM
4/28 off 30 min run off 30 min run easy walk off 23
5/5 off 30 min run off 30 min run easy walk off 6
5/12 off 30 min run off 30 min run easy walk off 7
5/19 off 30 min run off 30 min run easy walk off 26
5/26 off 30 min run off 30 min run easy walk off 7
6/2 off 30 min run off 30 min run easy walk off 6
6/9 off 30 min run off 30 min run easy walk off 7
6/16 off 30 min run off 30 min run easy walk off MARATHON
6/23 off 30 min run off 30 min run easy walk off 7
6/30 off 30 min run off 30 min run easy walk off 6
Week M Tuesday Wed Thur Friday Sat Sunday
11/26 off 30 min run off 30 min run easy walk off 3
12/3 off 30 min run off 30 min run easy walk off 4
12/10 off 30 min run off 30 min run easy walk off 5
12/17 off 30 min run off 30 min run easy walk off 2.5/MM
12/24 off 30 min run off 30 min run easy walk off 6
12/31 off 30 min run off 30 min run easy walk off 3
1/7 off 30 min run off 30 min run easy walk off 7.5
1/14 off 30 min run off 30 min run easy walk off 3 /MM
1/21 off 30 min run off 30 min run easy walk off 9
1/28 off 30 min run off 30 min run easy walk off 4
2/4 off 30 min run off 30 min run easy walk off 10.5
2/11 off 30 min run off 30 min run easy walk off 4 /MM
2/18 off 30 min run off 30 min run easy walk off 12
2/25 off 30 min run off 30 min run easy walk off 4
3/3 off 30 min run off 30 min run easy walk off 14
3/10 off 30 min run off 30 min run easy walk off 5 /MM
3/17 off 30 min run off 30 min run easy walk off 17
3/24 off 30 min run off 30 min run easy walk off 5
3/31 off 30 min run off 30 min run easy walk off 6 /MM
4/7 off 30 min run off 30 min run easy walk off 20
4/14 off 30 min run of 30 min run easy walk off 6
4/21 off 30 min run off 30 min run easy walk off 6/MM
4/28 off 30 min run off 30 min run easy walk off 23
5/5 off 30 min run off 30 min run easy walk off 6
5/12 off 30 min run off 30 min run easy walk off 7
5/19 off 30 min run off 30 min run easy walk off 26
5/26 off 30 min run off 30 min run easy walk off 7
6/2 off 30 min run off 30 min run easy walk off 6
6/9 off 30 min run off 30 min run easy walk off 7
6/16 off 30 min run off 30 min run easy walk off MARATHON
6/23 off 30 min run off 30 min run easy walk off 7
6/30 off 30 min run off 30 min run easy walk off 6
Dad has a BIG DECK - - - NO HOMO!
I made the Detroit Free Press yesterday. I'm kind of a big deal. Check it out, my 15-minutes of fame was all used up on a quote at the bottom of the article.
http://www.freep.com/apps/pbcs.dll/article?AID=2008801210312
On a side thought, when it comes to buying a new house. The most important thing is your deck size. Remember that, then watch the video.
http://www.freep.com/apps/pbcs.dll/article?AID=2008801210312
On a side thought, when it comes to buying a new house. The most important thing is your deck size. Remember that, then watch the video.
Monday, January 21, 2008
Grandmas Marathon
Here is the Course Map
USATF rules (Click here and read rule #144.3b) prohibit the use of headphones and similar devices on the racecourse. This rule will be enforced during Grandma's Marathon, the Garry Bjorklund Half Marathon, the William A. Irvin 5K, Fitger's 5K, the Park Point 5-Miler and the Grandma's Minnesota Mile. Runners should not bring these devices with them to the race. Those carrying/wearing these devices will be given the option to surrender their music device to a designated race official prior to entering the starting line gates. Surrendered devices will be properly packaged and mailed back to their rightful owners within two weeks after the race. Participants that choose not to surrender their device will be disqualified from the race and their finishing time will not appear in the official race results.
Be Like Doug:
USATF rules (Click here and read rule #144.3b) prohibit the use of headphones and similar devices on the racecourse. This rule will be enforced during Grandma's Marathon, the Garry Bjorklund Half Marathon, the William A. Irvin 5K, Fitger's 5K, the Park Point 5-Miler and the Grandma's Minnesota Mile. Runners should not bring these devices with them to the race. Those carrying/wearing these devices will be given the option to surrender their music device to a designated race official prior to entering the starting line gates. Surrendered devices will be properly packaged and mailed back to their rightful owners within two weeks after the race. Participants that choose not to surrender their device will be disqualified from the race and their finishing time will not appear in the official race results.
Be Like Doug:
Tuesday, January 15, 2008
Burkenroad Reports Fund
One of the more unusual mutual funds is the Burkenroad Reports Fund, http://www.freeman.tulane.edu/burkenroad/ where the research staff consists of some 200 students at Tulane University in New Orleans. Peter Ricchiuti, the assistant dean of the Freeman School of Business at Tulane, has been featured on the Nightly Business Report.
Sunday, January 13, 2008
Grandmas Marathon 2008
I am considering running the Grandmas Marathon http://www.grandmasmarathon.com/ in Duluth, Minnesota on Saturday, June 21, 2008
I recommend the following schedule:
Thursday, June 19, 2008
Travel to the Twin Cities
Stay with relatives in Apple Valley, Minnesota http://www.ci.apple-valley.mn.us/ (Carol and Nick Rotvold)
Friday, June 20, 2008
Visit with relatives in Mora, Minnesota http://www.ci.mora.mn.us/ (Aunt Charlene, Uncle Russell, and any other relatives we can find)
Travel to Duluth (about 2 hour trip)
Stay in a college dorm http://www.uwsuper.edu/ or camp out
Saturday, June 21, 2008
Run marathon in record time
Travel to Isle Royale National Park http://www.isleroyale.info/ (about 3 hour trip)
Camp at Isle Royale National Park
Sunday, June 22, 2008
Travel to Lake Superior Provincial Park http://www.lakesuperiorpark.ca/
Camp at Lake Superior Provincial Park
Monday, June 23, 2008
Travel to motown
The only way I see this happening is if CJ permits us to use his Garmin. Other than that, if this sounds acceptable, let me know. We will then have to register with the marathon, make reservations for lodging or camping, contact relatives, etc.
I recommend the following schedule:
Thursday, June 19, 2008
Travel to the Twin Cities
Stay with relatives in Apple Valley, Minnesota http://www.ci.apple-valley.mn.us/ (Carol and Nick Rotvold)
Friday, June 20, 2008
Visit with relatives in Mora, Minnesota http://www.ci.mora.mn.us/ (Aunt Charlene, Uncle Russell, and any other relatives we can find)
Travel to Duluth (about 2 hour trip)
Stay in a college dorm http://www.uwsuper.edu/ or camp out
Saturday, June 21, 2008
Run marathon in record time
Travel to Isle Royale National Park http://www.isleroyale.info/ (about 3 hour trip)
Camp at Isle Royale National Park
Sunday, June 22, 2008
Travel to Lake Superior Provincial Park http://www.lakesuperiorpark.ca/
Camp at Lake Superior Provincial Park
Monday, June 23, 2008
Travel to motown
The only way I see this happening is if CJ permits us to use his Garmin. Other than that, if this sounds acceptable, let me know. We will then have to register with the marathon, make reservations for lodging or camping, contact relatives, etc.
I'm Bald!
I am not going to name names, but some people in our family are dying of old age, while others are balding and developing guts. No worries, because 08' is the year of health and wellness and change is possible. As the former chief editor of Men's Health and current fitness editor of the Oatmeal Buffet blog, I will be posting blogs on different topics from why men have bitch tits to why 90 percent of women have thunder thighs. As for today, did you know if you took the 13 billion hamburgers that Americans eat every year and put them in a straight line, they could circle the earth more than 32 times. Moreover, did you know that a single fast food hamburger may contain meat from hundreds, eve thousands, of different cattle. The fact of the matter is if you want to be a lean, mean, fighting machine, then you need to avoid the extra cheese, curly fries and sour cream.
Wednesday, January 9, 2008
MVIS Update
Just ordered "MVIS IS GAY!" t-shirts for everybody. CJ ordered an extra small. Here's a few links. While our investments are hitting historic lows, the projector looks awesome:
Popular Science
Washington Local News
Popular Science
Washington Local News
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