Wednesday, November 30, 2011


Since my Crash Training started on Saturday I will keep track of the last two days in this post. This is Week One. My mileage for Week One should be in the range of 90 to 100 miles.

Saturday - Crash Training - Week I - 11/26/11
8AM: Easy run from the bike path to the Ten beach and back. Moderate hilly: 70% flat, 30% hilly. Total run time: 58 min.
11:45AM: Easy short run from home to the bike path. I stayed on the bike path for about ten minutes and headed back home. Faster pace than the first run. Total run time: 31 minutes.
5:30PM: I ran from home to the bike path, out and back and back home. Cold weather. The usual 8 miles route. Total run time: 55 minutes and 23 seconds.
I decided to start my Crash Training on Saturday because we supposed to have a few sunny days before the rain starts again and I have not done any big mileage last week. My legs are well recovered and ready to take some punishment. So I started with a total of 19 miles for the day. Tomorrow I might easy up a little to a single run.

AM: From home to the bike path out and back, plus half-way out and back, and back home. I did not want to do a long run without first building up the mileage. Total run time: 1 hour and 23 minutes.
PM: I felt surprisingly good for my second run. I ran from home to bike path out and back, and back home. Total run time: 52 minutes and 3 seconds.
The total mileage for the second day is around 18 miles.

I decided to do a single run in the late afternoon because I would have more time to recover. I started on the bike path and ran eight times a xc short loop of approximately one mile, averaging 6:40 pace. It included different terrains like grass, gravel, loose soil and asphalt.   After I ran the loop course, I added a few more minutes on the bike path. Total run time: 1 hour, 18 minutes and 12 seconds, or approximately 11 miles.

Hardest day so far. I developed an injury just under my left ankle, inside of the foot. It seems like I have been pronating my left foot too much. Maybe because I rotated my shoes many times and sometimes wearing a pair of shoes without any stability like racing flats. The tendon that connects to the bone seems to be a little inflamed. I was very cautious when I was running this afternoon. The injury was not a problem during my run but it could get worse if I don't treat it. I ran from home to the bike path out and back, and  ran again half of the bike path course and headed back home. I had to stop a couple times during the run to tie my shoes. Total run time: 1 hour and 18 minutes or just over 10.5 miles.

It was a very cold day. I decided to back off and do two easy runs instead of a long run combining the two short runs. My left foot still sore so I'm not taking any chances.
AM: Rush Creek area, out and back. Cold weather. Very easy run. I felt pain in my left foot. It took a while to warm up. Total run time: 36 minutes and 30 seconds, or just over 5 miles.
PM: Bike path, out and back. Short bike ride. Another easy run. Cold and windy. My left foot did not bother me. Total run time: 36 minutes and 8 seconds, or just over 5 miles.

Very windy day. Winds over 25 to 40 mph. I ran from home to the bike path, once the Oakwood loop and to Ten parking lot where I turned around and headed back. I ran a couple extra miles on the bike path. Total run time: 1 hour and 25 minutes, or over 11 miles.

I did two easy runs. My legs were feeling good. No signs of injuries. My body was able to handle the miles well.
AM: Bike path out and back. Easy run. Beautiful sunny day. Total run time: 36 minutes and 30 seconds, or just over 5 miles.
PM: Bike path out and back. At this time I decided to do some pick ups in the middle of my run. The average pace was 6:46 per mile. My legs felt great. Total run time: 42 minutes and 3 seconds, or approximately 6.2 miles.

I ran between 90 and 100 miles from last Saturday to Friday. No complains. Everything worked out well. Even that I was unable to follow the planned mileage schedule, I was flexible to make changes when needed.

Saturday - 12/2/11 - Crash Training - Week Two
Two short bike rides. Upper body weight lifting.

I ran from home  to the bike path, to the Oakwood Valley trail (once the loop), to Ten Parking lot, and headed back running the same route in the reverse. Before I hit the pavement I added a few minutes on the bike path. Cold weather. Total run time: 1 hour, 28 minutes and 15 seconds, or over 12 miles.

Sunday, November 27, 2011

Saturday, November 26, 2011


Monday - 11/21/11
I started this week with a short run on the bike path. After a few days off I was feeling light. My intention was to race yesterday. The XC championship was one of my goals, specially in rainy and muddy day. But  I did not have enough time to recover and as usual my work got on the way. Total run time: 32 minutes and 35 seconds. Adding a short bike ride and few pull ups.

This morning I did my weight lifting routine. I have not done this routine for a while. In the afternoon I rode my bike to the bike path where I started my run. I decided to do 4 x 8 minutes. I started my run halfway on the bike path and I ran right to the its end and turned around. I repeated the same course twice. It will be like 4 x 1.44 miles. It went like this: 8:09; 1:48 jog; 7:55; 1:34 jog; 7:59; 1:45 jog; 3:53; bathroom stop 2:05; 4:05. I had some stomach issues in the last rep. I used my bike ride as my warm up and cool down. My legs felt good. It is hard to run an even pace because of the traffic. You never know when a person, dog or bike will get in  your way. But I was pleased with the speed session.

Short easy run on the bike path. The usual out and back route. I did two short bike rides. My legs are feeling a little tired.

Another easy short run on the bike path. I felt tight and slow. The weather was cold after all the rain we had this morning. Total run time: 32 minutes and 48 seconds.

I ran from home to the bike path and back. Cold weather. Easy run. Total run time: 39 minutes and 26 seconds.

Saturday - Crash Training - Week I
8AM: Easy run from the bike path to the Ten beach and back. Moderate hilly: 70% flat, 30% hilly. Total run time: 58 min.
11:45AM: Easy short run from home to the bike path. I stayed on the bike path for about ten minutes and headed back home. Faster pace than the first run. Total run time: 31 minutes.
5:30PM:  I ran from home to the bike path, out and back and back home. Cold weather. The usual 8 miles route. Total run time: 55 minutes and 23 seconds.
I decided to start my Crash Training on Saturday because we supposed to have a few sunny days before the rain starts again and I have not done any big mileage last week. My legs are well recovered  and ready to take some punishment. So I started with a total of 20 miles for the day. Tomorrow I might easy up a little to a single run.

AM: From home to the bike path out and back, plus half-way out and back, and back home. I did not want to do a long run without first building up the mileage. Total run time: 1 hour and 23 minutes.
PM: I felt surprisingly good for my second run. I ran from home to bike path out and back, and back home. Total run time: 52 minutes and 3 seconds.
The total mileage for the second day is around 19 miles.


Wednesday, November 23, 2011


For the next four weeks I will be doing some crash training. My mileage at his time is not very high. I am doing no more than 45 to 60 miles per week. My goal is to double that amount for the next week. Assuming that I am doing 45 miles per week at moment, my first week will be in the 90-100 miles range. The plan goes like this:

Week I: 12(Mon) - 15(Tue) - 10(Wed) - 15(Thu) - 12(Fri) -15 to 20(Sat) - 12(Sun)   = 90 to 100 miles

Week II: 5(Mon) - Off(Tue) - 5(Wed)  - 5 to 8(Thu) - Off(Fri) -10 to 15(Sat) - 5(Sun) = 25 to 30 miles

Week III: 10(Mon) - 10 to 12(Tue) - 10(Wed)  - 10 to 12(Thu) - 10(Fri) - 12 to 18(Sat) - 10(Sun)  = 75 to 80 miles

Week IV: 5(Mon) - 8 to 10(Tue) - 5(Wed)  - 8 to 10(Thu) - 5 or Off(Fri) - 10 to 15(Sat) - 5(Sun)  = 50 to 60 miles

My goal race is on January 15th, 2012. It is a 8k cross country race. The Eight Rules of Crash Training:

  1. Crash training can boost oxygen uptake (V02max) by as much as 7 per cent a time. To get the same boost from normal training may take as long as 6-12 weeks.
  2. Never crash train for more than seven days at a time.
  3. Before and during crash training the carbohydrate intake should be as high as 800g a day. This can be achieved by topping up the normal intake of daily carbohydrates with a liquid carbo-loader, about 200g a day. If this is not to one's liking, rice (22.2g/oz), flour-based foods, vegetables and fruit (especially raisins, dates and currants) should be added to the normal diet. It is also recommended that a carbohydrate snack with a small amount of protein be taken within 30 minutes of ceasing training and every 30 minutes thereafter for the next two hours.
  4. The anti-stress vitamins B and C should be doubled before and during crash training. Due to excessive sweat loss, potassium levels must be maintained by drinking pure orange juice with all meals.
  5. A clear pattern as to the regular use of crash training should be evolved: a. A seven-day crash session of more than once a month; b. A four-day crash session not more than once every three weeks; c. A two-day or three-day crash programme not more than once a fortnight.
  6. Athletes with a history of injury and/or illness should not be considered for crash training.
  7. Never give crash training to an athlete unless it is fully explained and full cooperation is assured.
  8. It is must be stressed that for every day of crash training an equal number of recovery days MUST follow.
Source: Peak Performance

Tuesday, November 22, 2011

Sunday, November 20, 2011


Day off. I had to work until late. My quads are quite tight.

Day off. Another long working day.

I rode my bike to the local track. From there I started my run. After five minutes or so I stopped and did some drills that took me about eight minutes. Then I ran the bike path out and back once plus another 16 minutes to finish by the track. My legs are feeling OK after two days off. Total run time: 53 minutes and 37 seconds.

Easy short run on the bike path. My legs are feeling better. Cold weather. My left ITB is a little tight shooting down to my knee. Total run time: 35 minutes.

Day off. I did a short bike ride.

Easy very short run followed by a few drills. Short bike ride.

No XC championship race. I did a short bike ride this morning. This afternoon I ran from home to bike path out and back, and back home. It was a rainy day. Total run time: 53 minutes and 35 seconds.

Friday, November 18, 2011

Laser Gun, Alien Face Photo and Planet Bagel X

This guy, George Green must be a Jew selling the UFO bs. He is taking the attention away from the Jews that run the financial system and created all this financial mess. He used to be a former investment banker (Registered Financial Principal with the N.A.S.D. and a Broker/Dealer. Securities Underwriter, Real Estate Developer, Insurance Broker and Publisher. All typical Jewish controlled business. He is Publisher of “Handbook for the New Paradigm” written by the ET’s. He is President of Global Insights, Inc. where he sells all kinds of goodies.
It seems like he could not live off his swindles and ponzi schemes anymore when the real estate collapsed, so he came up with some nice ideas to make money out of the goym.

I have never met a person with the surname Green that was not a Jew. The surname Green is Jewish by the Wikipedia:
Jewish (American): Americanized form of German GrĂ¼n or Yiddish Grin, Ashkenazic ornamental names meaning ‘green’ or a short form of any of the numerous compounds with this element.

Thursday, November 17, 2011


Heredia interview from 2008 by Spiegel Magazine

SPIEGEL: Mr. Heredia, will you watch the 100 meter final in Beijing?

Heredia: Of course. But the winner will not be clean. Not even any of the contestants will be clean.

SPIEGEL: Of eight runners ...

Heredia: ... eight will be doped.

SPIEGEL: There is no way to prove that.

Heredia: There is no doubt about it. The difference between 10.0 and 9.7 seconds is the drugs.

SPIEGEL: Can drugs make anyone into a world record holder?

Heredia: No, that is a misapprehension: “You take a couple of tablets today and tomorrow you can really fly.” In reality you have to train inconceivably hard, be very talented and have a perfect team of trainers and support staff. And then it is the best drugs that make the difference. It is all a great composition, a symphony. Everything is linked together, do you understand? And drugs have a long-term effect: they ensure that you can recover, that you avoid the catabolic phases. Volleyball on the beach might be healthy, but peak athletics is not healthy. You destroy your body. Marion Jones, for example ...

SPIEGEL: ... five-time Olympic medallist at Sydney 2000 ...

Heredia: ... trained with an unparalleled intensity. Drugs protect you from injury. And she triumphed and picked up all the medals.

SPIEGEL: Are you proud?

Heredia: Of course, I still am. It is still a tremendous achievement, and you must not believe that Marion’s rivals were poor, deceived competitors.

SPIEGEL: This isn’t just an American problem?

Heredia: Are you kidding me? No. All countries, all federations, all top athletes are affected, and among those responsible are the big shoe companies like Nike and Adidas. I know athletes who broke records; a year later they were injured and they got the call: “We’re cutting your sponsorship money by 50 percent.” What do you think such athletes then do?

SPIEGEL: Tell us what you did for your clients.

Heredia: Athletes hear rumors and they become worried. That the competition has other tricks, that they might get caught when they travel. There is no room for mistakes. One mistake can ruin a career.

SPIEGEL: So you became a therapist for the athletes in matters of drugs?

Heredia: More like a coach. Together we found out what was good for which body and what the decomposition times were. I designed schedules for cocktails and regimens that depended on the money the athletes offered me. Street drugs for little money, designer drugs for tens of thousands. Usually I sent the drugs by mail, but sometimes the athletes came to me.

SPIEGEL: With Marion Jones ...

Heredia: ... it was about the recovery phases. In 2000 she competed in one event after another, and she needed to relax. I gave her epo, growth hormone, adrenaline injections, insulin. Insulin helps after training, together with protein drinks: insulin transports protein and minerals more quickly through the cell membrane.

SPIEGEL: Jones was afraid of needles.

Heredia: Yes, that’s why C. J. Hunter, her husband at the time, and her trainer Trevor Graham mixed her three substances in one injection. I advised them against it because I thought it was risky.

SPIEGEL: What kind of relationship did you have with your athletes?

Heredia: Business ties. It was all about levels and dosing. I rarely spoke with Marion. It was done through her coaches.

Part II: How Heredia outwitted the drug testers and became the dealer to the world’s best athletes.

SPIEGEL: Was there a doping cycle?

Heredia: Yes. When the season ended in October, we waited for a couple of weeks for the body to cleanse itself. Then in November, we loaded growth hormone and epo, and twice a week we examined the body to make sure that no lumps were forming in the blood. Then we gave testosterone shots. This first program lasted eight to ten weeks, then we took a break.

SPIEGEL: And then the goals for the season were established?

Heredia: Yes, that depended on the athlete. Some wanted to run a good time in April to win contracts for the tournaments. Others focused on nothing but the trials, the U.S. qualification for international championships. Others cared only about the Olympics. Then we set the countdown for the goal in question, and the next cycle began. I had to know my athletes well and have an overview of what federation tested with which methods.

SPIEGEL: Where does one get this information?

Heredia: Vigilance. Informers.

SPIEGEL: You were once a good discus thrower yourself.

Heredia: Very good in Mexico, but very average by international standards. I had played soccer, boxed and done karate before I ended up in track and field. At 13 or 14 I believed in clean sports. Doping was a crime to me; back then I even asked my father if I could take aspirin.

SPIEGEL: Why did you begin doping?

Heredia: Like all athletes: because others were doing it. All of a sudden, kids that I used to beat were throwing ten meters further. Then I had an injury but I wanted to qualify for the Olympic team anyway. Doping became to me what it is for most athletes: part of the sport. If you train for 12 hours today and your trainer expects you to train for 12 hours again tomorrow, you dope. Otherwise you can’t do it.

SPIEGEL: What did you take?

Heredia: Growth hormone. Testosterone.

SPIEGEL: But you failed to qualify for the Olympics anyway.

Heredia: Yes, but I read anything I could find about medicine, spoke with other athletes, and soon people were saying: Angel knows how it’s done. He knows how to pass the tests. The first athletes began to ask me for advice. That’s how it started, and at some point the trainer Trevor Graham asked me if I could help him. I explained to him how epo works, and I was in business.

SPIEGEL: What qualified you for the role of dealer to the world’s best athletes?

Heredia: My father is a chemistry professor. I love chemistry, and I was an athlete. My role was an obsession. For example, I learned everything about testosterone: that there is a type of testosterone with a high half-life and another that works very quickly. I learned that you can rub it in, take it orally, inject it. It became a kick: I was allowed to work with the best of the best, and I made them even better.

SPIEGEL: And how did you become the best in your world?

Heredia: With precision. You want an example? Everyone talks about epo. Epo is fashionable. But without adding iron, epo only works half as well. That’s the kind of thing you have to know. There are oxygen carriers that make epo work incredibly fast – they are actually better than epo alone. I call my drug “Epo Boost.” I inject it and it releases many tiny oxygen molecules throughout the body. In that way you increase the effect of epo by a factor of ten.

SPIEGEL: Do you have any other secrets?

Heredia: Oh yes, of course. There are tablets for the kidneys that block the metabolites of steroids, so when athletes give a urine sample, they don’t excrete the metabolites and thus test negative. Or there is an enzyme that slowly consumes proteins - epo has protein structures, and the enzyme thus ensures that the B sample of the doping test has a completely different value than the A sample. Then there are chemicals that you take a couple of hours before the race that prevent acidification in the muscles. Together with epo they are an absolute miracle. I’ve created 20 different drugs that are still undetectable for the doping testers.

SPIEGEL: What trainers have you worked together with?

Heredia: Particularly with Trevor Graham.

SPIEGEL: Graham has a lifetime ban because he purportedly helped Marion Jones, Tim Montgomery, ****** Gatlin and many others to cheat. Who else?

Heredia: With Winthrop Graham, his cousin. With John Smith, Maurice Greene’s coach. With Raymond Stewart, the Jamaican. With Dennis Mitchell ...

SPIEGEL: ... who won gold in the 4 x 100 meters in 1992 and today is a coach. How did the collaboration work?

Heredia: It’s a small world. It gets around who can provide you with something how quickly and at what price, who is discreet. The coaches approached me and asked if I could help them, and I said: yes. Then they gave me money, $15,000 or thereabouts, we got a first shipment and then we did business. At some point it led to one-on-one cooperation with the athletes.
SPIEGEL: Was there a regimen of sorts?

Heredia: Yes. I always combined several things. For example, I had one substance called actovison that increased blood circulation – not detectable. That was good from a health standpoint and even better from a competitive standpoint. Then we had the growth factors IGF-1 and IGF-2. And epo. Epo increases the number of red blood cells and thus the transportation of oxygen, which is the key for every athlete: the athlete wants to recover quickly, keep the load at a constantly high level and achieve a constant performance.

SPIEGEL: Once again: a constant performance at the world-class level is unthinkable without doping?

Heredia: Correct. 400 meters in 44 seconds? Unthinkable. 71 meters with a discus? No way. You might be able to run 100 meters in 9.8 seconds once with a tailwind. But ten times a year under 10 seconds, in the rain or heat? Only with doping.

SPIEGEL: Testosterone, growth hormone, epo – that was your combination?

Heredia: Yes, with individual variations. And then amazing things are possible. In 2002 Jerome Young was ranked number 38 in the 400 meters. Then we began to work together, and in 2003 he won almost every big race.

SPIEGEL: How were you paid?

Heredia: I had an annual wage. For big wins I got a $40,000 bonus.

SPIEGEL: Your athletes have won 26 Olympic medals. How much money did you earn?

Heredia: I can’t answer that due to the investigations. But let’s put it this way: 16 to 18 successful athletes each year at between $15,000 and $20,000 per athlete. I had a good run. I had a good life.

SPIEGEL: Did you live in the shadows of the sports world, where no one was allowed to see you?

Heredia: No. I rarely traveled to the big events, but that was because of jealousy: the Americans didn’t want me to work with the Jamaicans and vice versa. But shadows? No. It was one big chain, from athletes to agents to sponsors, and I was part of it. But everyone knew how the game worked. Everyone wanted it to be this way, because everyone got rich off it.

SPIEGEL: Which agents do you mean?

Heredia: The big marketers – Robert Wagner, for example – who support the athletes and want to get them into top form because they place the athletes at the track meetings.

The Austrian marketer Wagner, founder of World Athletics Management, wrote last Thursday in an e-mail to SPIEGEL, that he “never doped athletes” or “supported and promoted” doping. And Angel Heredia, the chief witness, sat in an office in New York, an athletic man in a black shirt, still in excellent shape, and wrote down names on a sheet of paper. 41 track and field athletes, he said, were his clients, as well as boxers, soccer players and cross-country skiers. His Jamaicans: Raymond Stewart, Beverly McDonald, Brandon Simpson. From the Bahamas: Chandra Sturrup. A couple of his Americans: Jerome Young, Antonio Pettigrew, Tim Montgomery, Duane Ross, Michelle Collins, Marion Jones, C. J. Hunter, Ramon Clay, Dennis Mitchell, Joshua J. Johnson, Randall Evans, ****** Gatlin, Maurice Greene. Some of those named by Heredia have been caught doping. Others have admitted to doping, while still others deny it.

SPIEGEL: Maurice Greene? The 100 meter superstar Greene is one of the poster athletes of the Olympic movement; he swears he is clean.

Heredia: The investigations are ongoing, but if he maintains he is clean, I can only answer that that is a lie.

SPIEGEL: Can you be more specific?

Heredia: I helped him. I made a schedule for him. I equipped him.

SPIEGEL: Equipped?

Heredia: Yes, we worked together in 2003 and 2004.

SPIEGEL: Do you have receipts?

Heredia: Yes, I have a $10,000 bank transfer receipt, for example.

SPIEGEL: Greene says he spent that money on friends.

Heredia: I know that’s not true.

SPIEGEL: What did Greene, who denies having doped, get from you?

Heredia: IGF-1 and IGF-2, epo and ATP – that stands for adenosine triphosphate, which intensifies muscle contraction.

SPIEGEL: Undetectable for testers?

Heredia: Undetectable. We’ve used ointments that do not leave any traces and that enable a consistently high testosterone level in athletes.

SPIEGEL: Is there doping at every level of athletics?

Heredia: Yes, the only difference is the quality of the doping. Athletes with little money use simple steroids and hope they don’t get tested. The stars earn 50,000 dollars a month, not including starting bonuses and shoe sponsorship contracts. The very best invest 100,000 dollars – I’ll then build you a designer drug that can’t be detected.

SPIEGEL: Explain how this works.

Heredia: Designer drugs are composed of several different chemicals that trigger the desired reaction. At the end of the chain I change one or two molecules in such a way that the entire structure is undetectable for the doping testers.

SPIEGEL: The drug testers’ hunt of athletes ...

Heredia: ... is also a sport. A competition. Pure adrenaline. We have to be one or two years ahead of them. We have to know which drug is entering research where, which animals it is being used in, and where we can get it. And we have to be familiar with the testers’ methods.

SPIEGEL: Can the testers win this race?

Heredia: Theoretically yes. If all federations and sponsors and managers and athletes and trainers were all in agreement, if they were to invest all the money that the sport generates and if every athlete were to be tested twice a week – but only then. What’s happening now is laughable. It’s a token. They should save their money – or give it to me. I’ll give it to the orphans of Mexico! There will be doping for as long as there is commercial sports, performance-related shoe contracts and television

SPIEGEL: So the idea that sports are a fair competition within established rules actually died long ago?

Heredia: Yes, of course. Unless we were to go back to ancient times. Without television, without Adidas and Nike. It’s obvious: if you finish in 8th place at a big event, you get $5,000; if you finish first you get $100,000. Athletes think about this. Then they think that everyone else dopes anyway, and they are right. And you think athletes believe in morals and ideals? Peak performances without doping are a fairytale, my friend.

SPIEGEL: Do you advocate the authorization of doping?

Heredia: No, but I believe we should authorize the use of epo, IGF and testosterone, as well as adrenaline and epitestosterone – substances that the body produces itself. Simply for pragmatic reasons, because it is impossible to detect them, and also because of the fairness aspect.

SPIEGEL: Are you serious: fairness?

Heredia: Yes. Take for example the most popular drug: epo. Epo changes the hemoglobin value, and it is simply the case that people have different hemoglobin levels. Authorizing the use of epo would enable the fairness and equality that supposedly everyone wants. After all, there are genetic differences between athletes.

SPIEGEL: Differences between living things are called nature. You want to make all athletes the same through doping?

Heredia: Normal athletes have a level of 3 nanograms of testosterone per milliliter of blood; the sprinter Tim Montgomery has 3 nanograms, but Maurice Greene has 9 nanograms. So what can Tim do? It isn’t doping with endogenous substances that’s unfair, it is nature that’s unfair.

SPIEGEL: And what would you ban?

Heredia: Everything else that can be dangerous. Amphetamines? Ban them. Steroids? Ban them.

SPIEGEL: Are there still any clean disciplines?

Heredia: Track and field, swimming, cross-country skiing and cycling can no longer be saved. Golf? Not clean either. Soccer? Soccer players come to me and say they have to be able to run up and down the touchline without becoming tired, and they have to play every three days. Basketball players take fat burners – amphetamines, ephedrin. Baseball? Haha. Steroids in pre-season, amphetamines during the games. Even archers take downers so that their arm remains steady. Everyone dopes.

SPIEGEL: Did you produce the drugs yourself, or did you simply procure them?

Heredia: I didn’t have my own laboratory, I had… let’s say access to labs in Mexico City. I purchased and procured the raw materials ...

SPIEGEL: ... from where?

Heredia: Everywhere. Australia, South Africa, Austria, Bulgaria, China. I got growth hormone from the Swiss company Serono. It was never difficult to import it to Mexico, because the laws aren’t that strict. You can easily buy it in pharmacies in Mexico. Whenever a new drug was entering the test phase somewhere in the world, we knew about it and we ordered it. Then I combined substances. Sometimes I produced a gel.

SPIEGEL: Did you ever take the doping testers seriously?

Heredia: No, we laughed at them. Today, of course, it is the testers who are laughing.

SPIEGEL: How do you make a living today?

Heredia: I still have a little bit of money. I’m studying again. I want to become a pharmacist. That’s my dream, but I don’t know if I’ll find a job, if I will be charged, if I will be deported, or where I’ll go. I don’t have a life anymore. I walk around and make sure no one is following me. But compared to Jerome Young I’m doing okay.

SPIEGEL: What is the 2003 world champion doing today?

Heredia: He’s 31 years old, and he sits in a truck and delivers bread. People say he broke the laws of the sport, but that’s not true: it was exactly these rules that Jerome followed.

Wednesday, November 16, 2011

Groin Pull

Since I am having some issues with a groin pain, I am writing an article about this injury. In my case, I started having some groin pain due to my work. Well, it is not something that I am doing for a living at moment, but I am just doing a favor for a friend. I have to stand on a ladder for a long time as on my knees where my feet are not always in the proper position.
The groin pain is caused by tensing up the inner thigh muscle or the abductor muscle. The abductor muscle is involved with turning the toe in, which is something you normally do when you run. If you turn you toe in, you can feel the movement in the abductor muscle. By overworking that muscle, it can become tense and painful.

If your feet are not balanced properly, this muscle tense up. If there is not enough lateral movement of the heel and ankle, the abductor muscle tightens up to help balance the body. The answer to this problem is to help the ankles and heels turns out by putting a wedge under the inner side of the heel. With this artificial eversion, the heels turns out the way it is supposed to, there is no special strain on the thigh muscles.
Don’t wear shoes with a very flared heel, or that is a lot wider at the bottom. The wide base may restrain the lateral movement of the heel and  ankle.


Cut down on your running  or stop running for seven to ten days.
When the pain has subsided, do some stretching  and strengthening exercises.

After days of doing the exercises you can start running gently.
Keep up the exercises and increase your mileage gradually.

If the pain persists, take a few days off from running.

Continue your exercises.                             

Then try running again.

If your groin pain doesn’t get better, you may have to go to a podiatrist for orthotics.

Source: The Runner's Repair Manual by Dr. Murray F. Weisenfeld with Barbara Burr

Saturday, November 12, 2011

The UN - Occult Agenda

Walter Veith does not mention that the majority of these people pushing the UN agenda are all Jews. If you watch this video it seems like the Roman Catholics are running the world. That is not the case. And then we have the Jesuits behind every thing bad that happens in this world. Well, maybe the Jesuits are not Catholics after all, but Jews. Walter Veith reminds of a Khazar Jew spreading disinformation. The  called non-profit  organization  Amazing Discoveries website seems to be very well produced. I just wonder who is behind all this disinformation. If you google the names of the UN members, past and present, you will find out that they are mostly Jews, if not all Jews.


“The Old ‘Un’ is a dialect used to indicate the Devil…Yet the Old Religion, with it’s roots in Nature, still lived on the hearts and minds of the people. This way of referring to the Devil as ‘The Old’ ‘Un’ is an instance of this…
Doreen Valiente, An ABC Of Witchcraft Past & Present, 1973, New York: St. Martin’s Press, p.229

Friday, November 11, 2011

Wednesday, November 9, 2011


Bike path out and back. I threw one mile in 5:39 in the middle of the run. Total run time: 30 minutes and 17 seconds at an average of 6:26 pace.

I ran on the bike path and from there to the Oakwood Valley trail. I ran the loop once and headed back to the bike path, finishing by the local track where I started my run. Total run time: 45 minutes and 40 seconds.

Good run on the bike path. I started with at 6:03 pace for approximately 2.88 miles in 17:28. Then I started to feel an upset stomach and had to slow down. I finished with a long cool down. Total run time: 42 minutes at an average pace of 6:36. For the third consecutive day I rode my bike to the bike path.

Easy run after work on the bike path. I did not time this run. The pace was around 6:45. Cold weather.

Another easy run from home to the bike path and back, under heavy rain. Total run time: 41 minutes and 17 seconds.

Cold weather after the rain. My legs are feeling a little tight, so I decided to do another easy run on the bike path. I did two short bike rides. Total run time: 32 minutes and 5 seconds at 6:40 pace.

I have been feeling tired and my legs are quite tight. The cold weather is not helping either. So I decided to back off and just do an easy short run on the bike path. Total run time: 35 minutes.

Child Abuse and Freemasonry

Monday, November 7, 2011


A couple years ago I bought this little booklet about The Joy of Yiddish by Leo Rosten. By browsing this booklet I found some interesting words. Most of the words in this booklet are related to crooks, swindles, ponzi schemes, and anything no good. I guess the Jews practice and know how to define their attributes.

This is today's word:


Pronounced goz-lin, to rhyme with "Roslyn."
Hebrew gozlon: "one who deprives others of their rightful possessions by force."

1. A thief-but not a professional; a professional is a gonif.
2. A swindler, one who outwits others.
3. A merciless, rapacious, unethical person. "Who would have believed that he would turn into such a gozlin?"

Saturday, November 5, 2011


Hard to get out of the door this afternoon. The rain is back as the cold weather. I had to dress properly for this afternoon run. That means long sleeves and a cap to keep my head and ears warm. My first ten minutes were miserable: tightmuscles. Eventually when I started running on the bike path, things got better. The only thing that did not stop, it was the rain.

My left quad is showing some signs of injury. The hilly race last weekend caused my quads to become very sore. Something get to give somewhere. It is sore/painful right where the quad muscles meet the top of the knee. It is very painful going down steps or hills. But I can still run on the flat without any problems. I am cutting back on my mileage until I feel better. I will be doing only short easy runs on the flat.

Bike path: 32 minutes and 12 seconds at 6:45 pace.

Day off.

Bike path: approx. 35 minutes.

Day Off.  I lifted weights for the upper body.

Bike path: 41 minutes and 45 seconds at 6:32 pace.

From home to the bike path, out and back home: 49 minutes.

From home to the Ten parking lot and back: 70 minutes or over 10 miles.

I am very disturbed by the amount of bagels in the area where I live. Sometimes I have to express myself with a loud 'Gevalt!' (ge - VOLLT!) But where is God to help me. Gee, this town is becoming a little wonderbagel land. I have no idea why they leave Jew York and Jew Jersey for the other side of the States. These bagels are all 'paskudnyaks'. 

Thursday, November 3, 2011