Archive for the ‘misc’ Category


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Running is cheaper than therapy


Today was supposed to be a cross training day. I knocked out a 30 minute stationary bike ride and 200 pushups in the early morning with my wife. But by mid afternoon I was furious after getting sucked into a pointless political “discussion” with someone, and also getting a sharp smack in the face on a bad trading decision in the currency market.

Headed back out in search of my best friend, the treadmill, and decided to try out some Jeff Galloway style run/walk intervals. Today was an extra and unscheduled run so I wasn’t interested in pace and I ran the entire session at my recovery pace.

Started with 5/1 minute intervals until my heart rate would not drop below 130 on the 1 minute recovery. Then switched to 5/2, and when the heart rate would not recover from those I finished off the day with a few 3/2 intervals.

Mentally I feel much better after getting that bad energy out of my system. But I can also feel a dull throbbing deep in my heel where the bone spurs are lurking.

Tomorrow will be a rest day. I promise.

2.77 miles in 43 minutes @ 15:30 pace

2.77 miles of mental detox

Check out this cool video and graphic by the New York Times that displays just how much faster Usain Bolt is compared to every other 100 meter Olympic medalist in history.


There are similar animations and graphics for the long jump and 100 meter freestyle swimming events.

Usain Bolt wins 100 meter gold

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Detailed training log for the week is here.

Below is a collection of bits and pieces from around the web that may help your running efforts.

I follow a primal/paleo nutrition structure, so I’m a meat lover.  But I never let that get in the way of taking good information from a great resource.  50 Lessons Learned from 50 Days of Running by Matt Frazier over at is full of humorous and instructive insights.  One of my favorites:

16. You can get by with three pairs of running shorts if you do laundry once a week, by washing them in shower with you after your run. After one shower wash, though, the funk becomes impervious to anything but the heavy artillery.

Joe Friel has a great post regarding mental toughness.  He cites an article from the Harvard Business Review that summarizes the results of interviews with Olympic medalists. Common characteristics of the mentally tough:

  • have the ability to psychologically manage pressure
  • pay meticulous attention to goals
  • have a strong inner drive to stay ahead of the competition
  • be internally rather than externally focused
  • be self-directed
  • concentrate on excellence
  • not be distracted by others
  • shrug off their own failures
  • be masters of compartmentalization in their lives
  • rebound from defeat easily
  • never self-flagellate
  • have a relentless focus on the long term attainment of goals
  • carefully plan short-term goals
  • never stop striving for success
  • reinvent themselves following a success
  • celebrate their wins
  • analyze the reasons for their success
  • be very confident of their abilities

Many beginning runners receive the advice to focus on gradually increasing the distance of their long, slow run each week, with little to no focus on improving speed or tempo.  Brian Martin, running coach, competitor and author challenges this conventional wisdom in a recent post over at

The key for beginners is to not max out on lots of long, very slow running training. Remember working on your strength, coordination and technique is just as important as building fitness. If you’re worried you can’t do enough volume to stay fit and not get injured, then cross training in the pool, on a bike or rowing machine is a great supplement.


I hope all of you had a great training week and look forward to hearing about your links, websites and resources for improving your running, fitness and life!




This schedule is well organized and has a great breakdown of events, easily searchable by event category, gender and day.  It also indicates on which days medals will be awarded for each event.

What events interest you the most?  Who are you hoping to see compete and win the gold?

2012 London Olympic Games schedule

2012 London Olympic Games schedule