Tuesday, November 9, 2010

The Last 5 Coached Weeks

Here's what I have been doing in the last 5 weeks (courtesy Coach Parker and the Colorado Running Computer!)  Adam asked me if I feel faster - well plainly "no".  But the big thing is that I feel running is less of a discomfort and much more of a pleasure.  Of course I'm not pounding the tempo runs once a week like I did before my 5k, but I see my HR dropping like a deadman's on all of my runs, and I can easily converse at all paces that I train at (although I doubt someone would understand me at the sprint pace).

Week
M
T
W
T
F
S
S
miles
1
265 lbs.
4 @ base +
6x30M strides +
2x20 sec each of fast feet, high heels, high knees
Dynamic stretching warm up
2 mi @ R + 4x 30 sec hill repeats @ relaxed 3-5K pace w/2 min recovery between sets + 2 mi cd @ R
Weights HCC
off
Dynamic Stretching warm up 4 miles @ base w/4x30 sec intervals @ 1 mile pace anywhere in the 4 miles
3 mi @ base +
2x20 sec each of fast feet, skipping for height, skipping for distance 30 min weight training + HCC
6 miles
5 miles @ base + 1 mile at ½ MP 1x video
Off
21.5
2
262 lbs
3 @ base +
6x30M strides

+
2x20 sec each of fast feet, high heels, high knees
Dynamic stretching warm up
2 mi @ R + 2 mi @ 10K pace + 1 mi cd
+ 30 min weight training + HCC
Off
Dynamic Stretching warm up
4 miles @ base w/4x30 sec intervals @ 1 mile pace anywhere in the 4 miles
3 mi @ base
No running
30 minutes of static stretching
10K Race
Dynamic stretching before.  Warm up with a few drills. 
19.5
3
260 lbs
Off
2.2 miles @ base
Dynamic stretching warm up
2 mi wu + 6x30 sec hill repeats@ relaxed sprint speed + 1 mi cd
+ 30 min weight training + HCC
Dynamic Stretching warm up
2x20 sec each of no arms, one leg hops,  high knees
5 miles @ base
+ 2x15 each leg Mountain climbers
2x15 jump squats
4 miles @ base
+ 5x30M strides
+
40 min weight training + HCC
6 miles
3 mi @ base + 2mi @ MP + 1 mi cd Static stretching
Off
23
4
257 lbs
6 miles @ base

+ 3x30M strides

+ 2x20 sec each

Kick butts
Fast Feet
Bounding
Dynamic Stretching

1.5 mi wu + 6x400M @ 3K w/3 min recovery between sets
+ 1 mi cd
+ weights + HCC
30-40 min XT, elliptical

Lots of stretching

+ Video
Dynamic Stretching
2 mi wu + 10 x 30 sec @ 5K pace w/30sec active recovery + 1 mi cd
+ 2x15 each leg Mountain climbers
2x15 jump squats
Dynamic Stretching


2x20 sec of  each drill: no arms running, skipping for distance, 1 leg hops,


2 miles @ base +3x30M Strides
+ weights + HCC
8 miles

2 mi @ recovery + 2 @ base +2 @ MP +1 @ ½ MP + cd (walk jog a mile to Cool down) Static stretching
Off
26
5
255 lbs
6 miles @ base

+ 3x30M strides

+ 2x20 sec each

Kick butts
Fast Feet
Bounding
Dynamic Stretching

1.5 mi wu + 6x400M @ 3K w/3 min recovery between sets
+ 1 mi cd
+ weights
+ HCC
2 miles @ recovery pace
Dynamic Stretching

2 mi wu + 10 x 30 sec @ 5K pace w/30sec active recovery + 1 mi cd
+ 2x15 each leg Mountain climbers 2x15 jump squats
Dynamic Stretching


2x20 sec of  each drill: no arms running, skipping for distance, 1 leg hops,
2 miles @ base +3x30M Strides + weights + HCC
8 miles
1 mi wu + 6 mi @ MP + 1 mi cd @ recovery pace Static stretching
Off
28

I think I'm back today after getting my Internet in working condition at home. I get to visit blogs when I run in the mornings again!

Thanks for playing along in the running profiles (they were a rip-off of Myers Briggs and Kiersey personality types). Q had an interesting idea with having runners in each group challenge other groups.  I think we need to revisit this in the near future (before it gets to cold in the Great White North anyways!)

Thursday, November 4, 2010

Running Style: PESA, PEMA, PESI, VESI

The following information relates to the Running Style Survey (a total theft of a 4-question Myers-Briggs test) that we all started doing last Wednesday.  You are welcome to invite your readers to complete the survey as well (the more the merrier!)  Here's some general information so far.

56 people completed the survey with the following results:

TypePeopleper centTypePeopleper cent
PASI11.8%VESA35.5%
VASA00.0%PAMA47.3%
VASI00.0%VAMA47.3%
PAMI11.8%PEMI59.1%
VAMI23.6%PESA59.1%
PASA35.5%PEMA712.7%
VEMA35.5%PESI712.7%
VEMI35.5%VESI814.5%

PAMI, VAMI and PASA Profiles.
PASI, VEMA, and VEMI Profiles.
VESA, PAMA, VAMA, PEMI Profiles.

PESA - The Supervisor Runner
EMZ, Matty O, Matty B., Karen R, Heather
Supervisors are generous with their time and energy, and very often belong to a variety of service clubs, lodges, and associations, supporting them through steady attendance, but also taking an outspoken leadership role.  They DON'T like the word "bossy" but instead prefer the term "comfortable issuing orders".

Supervisors are unbelievably hard-working, and will run over mountains for a belt buckle.  One appealing thing to this hard-work is that Supervisors usually exceed other types in "hotness".  Some of them are even "smokin' hot".

Above all else, they wish to do what they are supposed to do, and they rarely question authority.  They are a coach's dream, but they don't like coaches!  Supervisors approach human relations along traditional lines. Marriage, parenthood and running are sacred to them, and they tend to have a large circle of friends, with many friendships faithfully maintained over the years.

Well know supervisors are:
  • Jack Webb, 
  • Judge Judy, 
  • Dr. Laura Schlessinger, 
  • George Washington, 
  • Sandra Day O' Connor, 
  • Mike Wallace, 
  • Vince Lombardi
Some supervisor quotes:
The harder you work, the harder it is to surrender. - Vince Lombardi

I will demand a commitment to excellence and to victory, and that is what life is all about. - Vince Lombardi

Take responsibility for your life. If you're a victim, it's your fault. Stop being a victim. Get a grip! - Judge Judith Sheindli

PEMA - The Provider Runner
abbi, misszippy, bobbi, Caratunk Girl, FruitFly, copychicDocrunner @Tri2Thrive
Wherever they go, Providers happily give their time and energy to make sure that the needs of others are met, and that social functions like group runs are a success.  Providers love to entertain, and are always concerned about the needs of their guests, wanting to make sure that all are involved and provided for (and if you really don't want to eat that extra plate of food - well, too bad, cuz you gotta eat it!)

Providers can become restless when isolated from people.  They love to talk with others, and will often strike up a conversation with strangers and chat pleasantly about any topic that comes to mind during runs or races.  In addition, Providers show a delightful fascination with news of their friends and neighbors. If we wish to know what's been going on in the local community, school, or church, they're happy to fill us in on all the details (they're sort of the self-appointed neighborhood watch).

Providers are  somewhat self-conscious to what others think of them, and if those runners don't chat back they will feel that there was definitely a lack of politeness on the other's part! Loving and affectionate themselves, they need to be loved in return. In fact, Providers can be crushed by personal criticism, and are happiest when given ample appreciation both for themselves personally and for the tireless service they give to others.  (Man, you guys are GREAT!!!  Wonderful job!  ... let me just tip-toe out of this profile as quietly as possible.)

Well known providers are:
  • William Howard Taft, 
  • Barbara Walters, 
  • J C Penney, 
  • Ray Kroc, 
  • Louis B. Mayer, 
  • Sam Walton, 
  • Dolley Madison, 
  • Dave Thomas
Some provider quotes:
I think the harder you work, the more luck you have. - Dave Thomas

If there are things you don't like in the world you grew up in, make your own life different. - Dave Thomas

PESI - The Promoter Runner
ShutUpAndRun, Rae, Running Through Phoenix, Chris K, Matt, Adrienne, April
Life is never dull around the Promoter. In a word, they are men and women of action. When a Promoter is present, things begin to happen: the lights come on, the music plays, the games begin. Clever and full of fun, Promoters live with a theatrical flourish which makes even the most routine recovery run seem exciting.

In running, Promoters demand new activities and new challenges. Bold and daring at heart, and ever-optimistic that things will go their way, Promoters will take tremendous risks to get what they want, and seem exhilarated by running close to the edge of disaster.  While they live in the moment and lend excitement - and unpredictability - to all their relationships, they rarely let anyone get really close to them.  This is nothing that a good deodorant can't fix.

Promoters understand well the maxim, "He who travels fastest, travels alone," although they are not likely to be lonely for long, since their boldness and sense of adventure tends to make them highly attractive to many other people, plus their injuries make them easy to catch.

Well known promoters are:
  • Franklin Delano Roosevelt, 
  • Ernest Hemingway, 
  • John F. Kennedy, 
  • Donald Trump, 
  • Madonna, 
  • George C. Patton, 
  • Evita Peron, 
  • Winston Churchill, 
  • Grace Slick, 
  • Teddy Roosevelt
Some promoter quotes:
I believe that it's better to be looked over than it is to be overlooked. - Mae West

We choose to go to the moon in this decade and do the other things, not because they are easy, but because they are hard, because that goal will serve to organize and measure the best of our energies and skills, because that challenge is one that we are willing to accept, one we are unwilling to postpone, and one which we intend to win. - John F. Kennedy

VESI - The Crafter Runner
The nature of Crafters is most clearly seen in their masterful operation of tools, equipment, machines, and instruments of all kinds. The use of GPS, graphs, drills, treadmills, shoes, water, and fuels is tuned to the highest level in Crafters.  The ultimate goal is victory!

Crafters are fearless in their running, exposing themselves to danger again and again, even despite frequent injury. Of all the types, Crafters are most likely to be risk takers, pitting themselves, or their technique, against chance or odds even more so than Promoters.  Crafters are hard to get to know. Perhaps this is because they tend to communicate through action (or maybe they are just so fast it's hard to finish a sentence), and show little interest in developing language skills (ugh, no time talk me go eat). Their lack of expressiveness can isolate them during running and they may even prefer to run alone or with only other Crafters.  (If you work with a Crafter and they come to work with an Adidas back full of heavy metallic objects, you should wisely choose to take the rest of the day off!)

Crafters can be wonderfully generous and loyal to their friends often giving up their evenings or weekends to help with regressing some data or setting the date on a running watch.  More than anything, Crafters want to be free to do their own thing, and they are proud of their ability to do it with an artist's skill.

Well known crafters are:
  • Bruce Lee, 
  • Michael Jordan, 
  • Woody Allen, 
  • Alan Shepard, 
  • Chuck Yaeger, 
  • Michael Douglas, 
  • Lance Armstrong, 
  • Kathrine Hephurn.
Some crafter quotes:
Let's light this candle. - Alan Shepard (Just before his liftoff into space)

Be water, my friend. - Bruce Lee (On the subject of flexibility and adaptability)

When you need it, ITS THERE. - Bruce Lee (On the subject of practiced skill)

=====

Thankfully this blog marathon is over ... and these automated posts are done!  Thanks for playing along.

Wednesday, November 3, 2010

Running Style: VESA, PAMA, VAMA, PEMI

The following information relates to the Running Style Survey (a total theft of a 4-question Myers-Briggs test) that we all started doing last Wednesday.  You are welcome to invite your readers to complete the survey as well (the more the merrier!)  Here's some general information so far.

56 people completed the survey with the following results:

TypePeopleper centTypePeopleper cent
PASI11.8%VESA35.5%
VASA00.0%PAMA47.3%
VASI00.0%VAMA47.3%
PAMI11.8%PEMI59.1%
VAMI23.6%PESA59.1%
PASA35.5%PEMA712.7%
VEMA35.5%PESI712.7%
VEMI35.5%VESI814.5%

PAMI, VAMI and PASA Profiles.
PASI, VEMA, and VEMI Profiles.

VESA - The Inspector Runner
One Crazy Penguin, Ewa, Termite
The one word that best describes Inspectors is superdependable. In their quiet way, Inspectors see to it that rules are followed, laws are respected, and standards are upheld.  Responsible to the core, Inspectors like it when people know their duties, follow the guidelines, and operate within the rules. They are the first to rat out someone not wearing a bib in the right place.  They will correct volunteers when they make mistakes even to their own detriment saying things like, "No, I do not receive a free technical shirt in my race kit, they are only for the first 1000 registered runners.  I registered in 1009th place."  They may even spend the rest of the race, synchronizing those people wearing race shirts and their bib numbers.  They WILL report irregularities to the proper authorities.

Generally speaking, Inspectors are not comfortable with anything that gets too fancy. Their words tend to be plain and down-to-earth, not showy or high-flown; their clothes are often simple and conservative rather than of the latest fashion; and their running path is usually neat, orderly, and squared at intersections, rather than tangential. As for watches, they usually choose standard items over models loaded with features (like time to the nearest minute, or a read out).

Well know inspectors are:
  • Queen Elizabeth II, 
  • Harry S. Truman, 
  • Warren Buffet, 
  • Queen Victoria, 
  • James K. Polk,
  • J.D. Rockefeller
Some inspector quotes:
A politician is a man who understands government, and it takes a politician to run a government. A statesman is a politician who's been dead 10 or 15 years. - Harry Truman
The buck stops here. - Harry Truman

PAMA - The Teacher Runner
Zaneta, Barefoot Neil Z, Jenny, Big Clyde
Teachers have a natural talent for leading students or trainees toward learning and almost endlessly dream up fascinating learning activities for their students and readers to engage in.  Their blogs usually have contests and competitions that challenge other blog readers.  (Although I have yet to win anything.)

Warmly outgoing, and perhaps the most expressive of all the types, Teachers are remarkably good with language, especially when communicating in speech, face to face (and they know more swear words than any other type). Bubbling with enthusiasm (or was that last night's beans?), Teachers will voice their passions with dramatic flourish.

Teachers like their runs settled and organized, and will schedule their work hours and social engagements well ahead of time to honor these running commitments.  Their insight into themselves and others is unparalleled. Without a doubt, they know what is going on inside themselves, and they can read other people with uncanny accuracy. (What am I thinking right now?)

Well known teachers are:
  • Mikhail Gorbachev, 
  • Oprah Winfrey, 
  • Pope John Paul II, 
  • Ralph Nader, 
  • John Wooden, 
  • Margaret Mead
Some teacher quotes:
Never doubt that a small group of thoughtful, committed citizens can change the world. Indeed, it is the only thing that ever has. - Margaret Mead

VAMA - The Councelor Runner
T S, ShebaJC, TRI714, 5 Miles 2 Empty
Counselors have an exceptionally strong desire to contribute to the welfare of others, and find great personal fulfillment interacting with people, nurturing their personal development, guiding them to realize their human potential. They also get on your nerves because they are busy-bodies running your life for you!  Counselors prefer to work intensely with those close to them, especially on a one-to-one basis, quietly exerting their influence behind the scenes. (Super punch!)

Thankfully, they only tend to share their innermost thoughts or their powerful emotional reactions with their loved ones.  They are highly private people, with an unusually rich, complicated inner life (just like Charles Manson). Friends or colleagues who have known them for years may find sides emerging which come as a surprise. (My advice: call 911.)

An extreme sensitivity to others is the basis of the Counselor's remarkable ability to experience a whole array of psychic phenomena.  (What am I holding in my left hand?  Lucky numbers: 1, 4, 17, 21, 44, 49.)

Well known councelors are:
  • Mohandas Gandhi, 
  • Sidney Poitier, 
  • Eleanor Roosevelt, 
  • Jane Goodall, 
  • Emily Bronte, 
  • Sir Alec Guiness, 
  • Carl Jung, 
  • Mary Baker Eddy, 
  • Queen Noor
Some councelor quotes:
It is easy enough to be friendly to one's friends. But to befriend the one who regards himself as your enemy is the quintessence of true religion. The other is mere business. - Mohandas Gandhi

PEMI - The Performer Runner
Performers have the special ability to delight those around them.  Their great social interest lies in stimulating those around them to take a break from work and worry, to lighten up and enjoy running.  Born entertainers, they love the excitement of playing to an audience, and will quickly become the center of attention wherever they are.  This can either be due to extreme athletic performance or asinine bafoonery. Performers aren't comfortable being alone, and seek the company of other runners in races with at least 20,000 sign-ups.  Quick with wisecracks and wordplay, nothing is so serious or sacred that it can't be made fun of (mental note: skip the funeral invites).

Lively and uninhibited, Performers are the life of the party, always trying to create in those around them a mood of eat, drink, and be merry (in hopes that others will be fatter, delayed at the rest stops, and confused during the race).  "Always look on the bright side," is their motto.  (Ya, and while your looking for the bright side they pass you!)

Performers haven't a mean or stingy bone in their body (what's theirs is yours) and they seem to have little idea of saving or conserving (so basically they have nothing of value so forget about mooching).

Well known performers are:
  • Elizabeth Taylor, 
  • John Goodman, 
  • Marylin Monroe, 
  • Judy Garland, 
  • Magic Johnson, 
  • Pablo Picasso, 
  • Bill Clinton, 
  • Ronald Reagan, 
  • Elvis,
  • Leonard Bernstein
Some performer quotes:
Taste is the enemy of creativeness. - Pablo Picasso
Ask not what your teammates can do for you. Ask what you can do for your teammates. - Magic Johnson

Profiles for tomorrow: PESA, PEMA, PESI, VESI