Saturday, September 24, 2011

The Noahide Deception - Judeo-Freemasonry

Thanks For the Visit! II

Lows


After a high mileage week my race day did not go well. The weather was quite hot during the past week. I had to back off on my training to recover my legs and avoid injuries.


Monday
Day off.

Tuesday
Easy run. Very hot day. I ran from home to the bike path and back. My legs are feeling a little tired. Total run time: 59:42

Wednesday
Easy short run on the bike path out and back plus a few minutes around the soccer fields. Hot weather. Total run time: 42:51

Thursday
Day off.

Friday
Easy run around the soccer fields. I did a few strides on the grass. Plantar fasciitis is back. I have been running too much on the hard surfaces. Total run time: 30 minutes and 16 seconds.

Saturday
Well, I decided to race this morning. After one hour drive to my race destination, I was feeling a little tired. The one hundred plus miles week killed my leg speed. Even that I took two days off I was not feeling fresh. My warm up was on a paved section of the bike path. I thought it would be a better idea than run the entire course with all hills on the warm weather. After my warm up we lined up for the start. We took off around 9:45AM. If I tried to run in the front group at this time. I knew that two things could happen: I would be able to attack the hills and try to survive for the last mile hoping that I would have some leg turnover for the last 200 meters to the finish line. Or I would blow it and end up dead last or in the back of the group. I started hard in the front pack. After about 600 meters there was a long incline. It was not very steep and I was able to hang in the front pack in about 6th place. We passed the first mile in 5:53. The next mile was rolling hills with some short inclines followed by some sharp downhills. I did not have any  problems going uphill. I was passing runners going uphill but being dropped on the downhill. My second mile was in 5:53. The weather was making my life a little uncomfortable. The temperature went up and my third mile where I should be flying, I was having a hard time to keep up the pace. I was expecting to have some leg left to sprint in the last four hundred meters, but my legs were dead. I was passed by three runners in the straight way to the finish line. The last 1.1 miles I ran in 6:32. It was an odd even pace. My unofficial time was 18:15, about 20 seconds slower than two years ago. It was good for 12th place.

Sunday
Somehow I found enough energy to do an almost long run. The rain was back and the weather was cool. It was a perfect day for a little run. I rode my bike to the local track where I started my run. My legs were very sore. Plantar fasciitis and tight hamstrings were bothering me. But I felt like doing a run to loose up my legs and keep my aerobic base. I ran to the Oakwood Valley Trail and did the loop, heading up to the Ten parking lot and from there to the beach. I turned around by the beach and ran back the same way increasing the pace. Very sore quads. In the way back I ran the Oakwood Valley trail one more time and headed to the bike path. I ran right on the bike path to its end, turned around and ran back to the start.  I did not time this run but I believe it was close to 90 minutes, or over 12.5 miles.

Sunday, September 18, 2011

100


I will try to have a high mileage week because this summer I have not done any descent mileage. It will be risky because I will be making a big jump from a very low mileage to a high mileage. If I survive the injuries I will be OK. Running twice a day will make my legs feel fresh for the next day.

Monday
AM: Easy run from home to the bike path, out and back, adding a loop around the soccer fields and back home home. I felt good. No signs of soreness yet. Total run time: 1 hour, 4 minutes and 18 seconds, or over 8.5 miles.
PM: Easy run on the bike path. Short bike ride and few pull ups. Total run time: 35 minutes, or around 5 miles.

Tuesday
AM: Twice the bike path course. I threw in some pick ups. Total run times: 1 hour, 5 minutes and 8 seconds, or 9.4 miles.
PM: Easy run with a 1.5 miles under six minutes per mile pace in the middle. I was planning to do four miles tempo but the wind was very intense. Total run time: 47 minutes and 32 seconds, or around 6.5 miles.

Wednesday
AM: From home to the bike path and back. I ran the bike path course out and back and added a loop around the soccer fields. Total run time: 1 hour, 2 minutes and 37 seconds, or approx. 8.5 miles.
PM: Easy run on the bike path. Very windy afternoon. Total run time: 33 minutes and 54 seconds, or 5 miles.

Thursday
AM: I ran from home to the bike path and back, adding some extra minutes running around the soccer fields. Great weather. My legs are feeling light and fast. I'm recovering well. So far not much signs of injuries. Just have to watch my left knee and right piriformis. Total run time: 1 hour, 4 minutes and 24 seconds, or approx. 9 miles.
PM: Easy run on the bike path. Tight right quadriceps. Total run time: 35 minutes, or over 5 miles.

Friday
AM: The usual bike path course out and back with a loop around the soccer fields. Total run time: 1 hour and 37 seconds, or approx. 8.5 miles.
PM: I ran on the bike path and added a few minutes on the paved road. Total run time: 33 minutes, and 26 seconds, or approx. 4.5 miles.

Saturday
AM: Long run. I ran from home to the Ten Beach. Then in the way back I ran the bike path course, out and back and back home. Good run. My legs felt fresh. Total run time: 1 hour and 50 minutes, or over 15.5 miles.
PM: Short bike ride.

Sunday
AM: Another run to get the miles in. The usual route from home to the bike path out and back. I ran the bike path once out and back plus half-way out and back to add some extra minutes. The weather was warm. My legs felt fresh and recovered from yesterday's long run.  Total run time: 1 hour, 12 minutes and 36 seconds, or over 10.6 miles.
PM: To finish my high mileage week, I decided to do a few short hill reps. I found a short steep hill of 110 meters long with a grade of 45%. I ran up this hill 12 times averaging less than 30 secs. The rest was jogging down hill to the start, no more than a minute of rest in between the reps. Total run time: 47 minutes, or  over 5 miles.


Friday, September 16, 2011

Thursday, September 15, 2011

Thanks For the Visit!

Anti-semitism.net!

Recap



Last Sunday I ran my first cross-country race of the season. My goal was to run the 4.14 miles course under 24 minutes and place top ten. I knew it would be a competitive race. My mileage this summer has been quite low and going into this race without a day off seem a little  ambitious. I have been fighting a tight hamstring for awhile. The injury keeps coming back. On Sunday I did not know what to expect. Two years ago I dropped out of a race in this same course. I felt like I need to exorcise my demons in this course.

I was feeling quite relax before the start. My warm up consisted of running the two miles loop once and doing a few strides and drills. The women's race was the first race of day starting at 8:45AM followed by the Masters at 9:30AM and the Open at 10:30AM.

The race started exactly at 9:30AM. In a cross-country race the runners always go out hard. I was trying to manage a comfortable pace without blowing up my hamstring in the first loop. I stayed calm and tried to find a runner ahead to use as my pace maker.  After 400 meters things started to sort out and I see myself sitting behind a group of fifteen runners. And as the pace increased I was able to pass a few runners and the main pack was reduced to ten runners. I'd finish the first loop in ninth place.

On the second loop the pace became a little faster but I was able to hang in the back of the group and nobody passed me. I don't need to say that I hate this course. All the races that I have done in this course went really bad. So for my surprise I was not having a very bad day. The main pack started to stretch a little. I was happy to keep my position in the back and just follow the two runners ahead. The only time I showed some weakness was going up the last incline where I was almost dropped from the back of pack. After this short incline there is  a short downhill and a couple hundred meters of grass to the finish line. I was passed by a runner right on the downhill to the finish line. I was not expecting anybody coming from behind. My reaction time was slow. I tried to sprint but it was too late. I crossed the finish line in 23:39, good for tenth place.

Saturday, September 10, 2011

Friday, September 9, 2011

Flashback

Vera Fotografia - Rip. Interdetta
Fotocelere - Torino - 1943 - XXI

Lapse



Monday
I was feeling a little tired from yesterday's run. All the cycling that I did this past week is catching up. Nonetheless I rode my bike to the bike path and ran my daily run at an easy and comfortable pace. This year has been a very busy year for the tourist industry. The  tourists are every where riding their bikes and carrying their maps and funny packs. I don't know why they come from far away to see a marsh and smell a sewage plant. Well, they seem  to enjoy taking pictures and asking questions. Back to my run, I ran the bike path route out and back, no need to time it. I did some pull ups.

Tuesday
Easy run with a short tempo of two miles. After a short warm up I ran a two miles tempo, out and back course on the bike path. The first mile was in 5:41 and the second mile in 5:44 against the wind, two miles in 11:25. My legs felt good even that I ran after work. I did a long cool down. Total run time: 45 minutes.

Wednesday
Easy run around the soccer fields. I created a loop around four soccer fields and ran it four times. Very hot weather. Short bike ride. Total run time: 32 minutes and 10 seconds.



Thursday
Easy run on the Rush Creek trail. Nice to run again around the cemetery marsh and see all the egrets and pelicans. Total run time: 34 minutes.

Friday
I ran the bike path route out and back. Very windy day. I was barely  moving my feet. Total run time: 34 minutes and 18 seconds.

Saturday
Another short easy run. I ran part of the bike path and finished with a few strides. As I was passing under the freeway overpass I witnessed an accident. A pick up driver backed his truck against this cyclist. He was trying to avoid being hit by another car. The cyclist went flying on the pavement. After the truck driver came out of his truck I almost hit him in the face but I just asked him nicely: "Are you on f*cking drugs?" He apparently had some issues. His lips were moving strange and he could not stop apologizing. Well, the victim was OK. I took off and ran to the other end. On the way back I stopped to check the cyclist and they were waiting for the police to show up. It was a very odd day. When I got up this morning, I could feel a sudden change in the weather: a very strong wind storm causing all the tall trees to move their branches quite  hard. I have never heard such loud noise being caused by the wind shaking the trees. Total run time: 30 minutes.

Sunday
Race day. I decided to run my first cross -country race of the season. It was a four miles course going through the GG park, a two miles loop.  I started in the middle of pack for the first 400 meters and gradually moved to the top 10-15. It is a complete different reality when you run against the best master of the this section of the country. The pace starts fast and there is no slow down. I hanged in there for the first loop passing a couple runners and just sitting on the back of the main group. About half mile from the finish there is a little incline that always get me in this course. I lost contact with the group in the second loop and could not make any ground in the runners ahead. But fortunately only one runner passed me about 100 meters from the finish where I tried to kick to catch him but it was too late. The official results are not out yet. I believe I ran the four miles course in 23:37.

Monday, September 5, 2011

Thursday, September 1, 2011

Feed


This was a good week. To change the pace I decided to include some speed sessions: speed training on Monday; tempo run on Tuesday and a short fartlek on Saturday. I was able to do some light weight lifting, pull ups and a few bike rides. Maybe I did too much, but I am feeling fit and ready to race again.

 
Monday
I did some speed training. It consisted of  10 x 100+meters with three minutes of rest in between/walking back to the start. I was trying to exaggerate the arm movement; high knee lifting; run tall; pull with my toes; long stride. I ran on the bike path. Total run time: 51 minutes and 10 seconds.

Tuesday
Tempo run. I ran four times the Oakwood Valley trail loop. I started with moderate pace and gradually increased the pace. It went like this: 9:20; 8:46; 8:35. The last loop was the cool down. Total run time: 37 minutes.

Wednesday
Easy run on the bike path. I ran the bike path route out and back, adding a few minutes around the soccer fields with some hill bouncing drills and a few pull ups. Total run time: 44 minutes and 58 seconds.

Thursday
Easy run on the bike path. My legs felt good. I added a few minutes to my regular route, and a couple short bike rides. Total run time: 52 minutes and 44 seconds.

Friday
Another easy run on the bike path. Very windy day. My legs were feeling a little tired. Total run time: 35 minutes and 30 seconds.

Saturday
I ran on the bike path doing a little fartlek, one minute hard/one minute easy, eight times. Very windy day. My legs felt good. After my run I did a few pull ups. Total run time: 31 minutes and 9 seconds.

Sunday
I had a short bike ride before my run. It was like a time trial on the bike path. Fast and furious. I thought it was enough to kill my legs for my daily run. But I was surprised how well I felt a couple hours later when I started my run from home. I went up Ten Valley on Springs trail. The elevation gain was about 1,000 ft. I was going uphill fast and relaxed. I did the loop and ended up by the Oakwood Valley Trail and from there back to the bike path and home. Total run time: 1 hour, 25 minutes and 36 seconds.