4.42 miles - 37:40 (8:31/mile)
0.50 warmdown
total: 4.92 miles
84°F
Current:Clear
Wind: S at 4 mph
Humidity: 41%
course: COD Loop
I was given a very cool gift: a Garmin GPS watch - the Forerunner 201. This changes everything. Take my usual route, 4.42 miles. The watch thinks it is 4.3 miles. More testing needed to see if I am satisfied with that. Obviously, this morphs all of my distances.
More on the watch as I figure out how to use it.
Otherwise, a hot run, ran slowly to recoop from the previous day's race. My 8-miler was squashed by jus' bein' tah'r'd.
Executive Speechwriting: Corporate, Weddings, Retirement
Sunday, August 31, 2008
Saturday, August 30, 2008
5K PR 21:35.5 - St. Mary of Gostyn's - Attacked by Dog
0.5 warmup3.1 mile race
0.25 warmdown
total: 3.85 miles
51°F
Current:Clear
Wind: SW at 0 mph
Humidity: 94%
21:35.5 - 18th overall
3rd in age group (40-44)
6:58 pace.
mile 1 - 6:45
mile 2 - 7:05 (13:50)
last 1.1 - 7:03
I started too fast (wanted 7:00, 7:00, then finish @ 6:45). My focus was better than any other race so far, but room for improvement was evident. I had slept poorly. The night before I was sick (indigestion), and so missed my pre-race-day workout.
Things were looking good the last mile, but a huge dog attacked me at around the 2.5 mile mark. No contact -- the owner grabbed him at the last instant, but I came to a dead stop. How did this impact me? No idea. No one passed me.
Knocked off :25 from last year's 22:00, and :67 from this year's 22:42. Got a red ribbon for my efforts. Mostly flat, very mild inclines. The start bottlenecked from kids dashing out the first 400, and things settled quickly. All volunteers were a nice lot, very kind.
Met Liz Flowers and her friend Carl. Liz keeps a blog focused on her tri experiences. Tri-ing Like a Girl - Extreme Liz. We laughed about inexperienced runners not taking advantage of tangents. Geometry 101. We agreed too, that races are extremely social events, a good thing for runners.
A PR is good any day, but this day, my 42nd birthday, it was welcome, especially after a PR-less summer. I do not think the season is over for me, though. September 27: has the Park Ridge Charity Race 5K. Unsure what my goal should be, but the way I felt today plus better weather, no dogs, and another month of training, and something well under 21:00 seems possible.
Spent the rest of the day walking around Brookfield Zoo, and will sleep tonight like a 42 year-old baby.
Last year's birthday run: Running Hard at 41 Years Old
Tomorrow is a long run. Depending on the weather, and time of day, 8-12 miles.
Friday, August 29, 2008
Racing St. Mary of Gostyn 5k 2008: Tomorrow
St. Mary of Gostyn 5k 2008
Presuming the course is flat (and I have no idea), I want even splits. I want a PR. A lot of things are working together: overall good workout, better mileage base, good weather predicted.
What's my goal? With my crummy outing at the Viking Sunset 5K, I have no check on where I am now. My last good race was July 4, but that was a hillier four miler. A good race it was, but it provided little reference for tomorrow.
So what'll it be? Huh? Huh? The race will defined by how fast I run mile 1, and how I feel when I get there. Go out too fast, and I'm sunk. No juice left. Go out too slow, and either I can never switch into a speedier mode, or, I finish the other 2.1 well, but wonder what I could have done with a good mile 1. With no useful reference, it is all risk.
The weather is will be between 56°F and 85°F. Early in the morning, things should be cool. Under 70°F will make it the coolest race I will have run this year. This is good.
Game plan?
Time: 21:25
Mile 1 -- 7:00
Mile 2 -- 7:00
Mile 3 -- 6:45 (until finish)
That's pretty safe, and has room for adjusting. If I feel great after mile 1, so be it. I'm still in the mix to run a PR (under 22:00), and, ready to tear things up if I'm in the zone. Mile 2 is the arbiter of mile 3, and the liaison to reality. A 7:00 pace start also means if I'm miserable, I will not be so out of it that the race is shot entirely. I should still be able to push out a 22:30, finishing the remaining 2.1 miles in 7:22.
So, potential range: 21:10-22:30.
We'll see. All of this is just blog talk. Reality comes with the finish.
Presuming the course is flat (and I have no idea), I want even splits. I want a PR. A lot of things are working together: overall good workout, better mileage base, good weather predicted.
What's my goal? With my crummy outing at the Viking Sunset 5K, I have no check on where I am now. My last good race was July 4, but that was a hillier four miler. A good race it was, but it provided little reference for tomorrow.
So what'll it be? Huh? Huh? The race will defined by how fast I run mile 1, and how I feel when I get there. Go out too fast, and I'm sunk. No juice left. Go out too slow, and either I can never switch into a speedier mode, or, I finish the other 2.1 well, but wonder what I could have done with a good mile 1. With no useful reference, it is all risk.
The weather is will be between 56°F and 85°F. Early in the morning, things should be cool. Under 70°F will make it the coolest race I will have run this year. This is good.
Game plan?
Time: 21:25
Mile 1 -- 7:00
Mile 2 -- 7:00
Mile 3 -- 6:45 (until finish)
That's pretty safe, and has room for adjusting. If I feel great after mile 1, so be it. I'm still in the mix to run a PR (under 22:00), and, ready to tear things up if I'm in the zone. Mile 2 is the arbiter of mile 3, and the liaison to reality. A 7:00 pace start also means if I'm miserable, I will not be so out of it that the race is shot entirely. I should still be able to push out a 22:30, finishing the remaining 2.1 miles in 7:22.
So, potential range: 21:10-22:30.
We'll see. All of this is just blog talk. Reality comes with the finish.
Thursday, August 28, 2008
400 PR During An 800 PR?
3200 meters warmup
6x100
4x150 f (50)[400]
3x200 gfgf (100)[5 m's]
800 m (1st lap f, 2nd lap g -- 94, 82)
jog 4m's vf
2 x150 f (50)
500 wd
tota: 5.0 miles
79°F
Current:Haze
Wind: SE at 2 mph
Humidity: 71%
course: Wheaton College track
I felt shaky during the warmup, running 8:45 out and 8:30 back with Dave Christensen. I mentioned to him that sometimes, it gets frustrating -- who will show up? Good Tony or Bad Tony? Both made the trip tonight. As I slogged through the warmup, I wondered if this would be as last night. My 40:00 run was shot -- ran 41 seconds, felt entirely out of it, and went home.
With a race Saturday, tonight's workout was adjusted slightly. My 800 was scheduled as a mile, and my 2 x150 was originally 3 x200.
All felt at ease, even the 800s. My PR for the 800, set on a treadmill, is 2:50, but my outdoor 800 maybe around 2:58. I need to sleuth that out, looking through my blog to see. Still, no matter what, I feel good about the 2:56 because at no point was I straining, and finished with a 400 PR. It had been :83, but I knicked a second off. What if I ran a little harder for the first 400? There was a :12 difference. There was supposed to be maybe :05 between the first and second. I think a 2:50 was possible, maybe even 2:47.
All speculation. What matters now is Saturday's race. Resting well, hydrating thoroughly, eating intelligently, and racing the race.
6x100
4x150 f (50)[400]
3x200 gfgf (100)[5 m's]
800 m (1st lap f, 2nd lap g -- 94, 82)
jog 4m's vf
2 x150 f (50)
500 wd
tota: 5.0 miles
79°F
Current:Haze
Wind: SE at 2 mph
Humidity: 71%
course: Wheaton College track
I felt shaky during the warmup, running 8:45 out and 8:30 back with Dave Christensen. I mentioned to him that sometimes, it gets frustrating -- who will show up? Good Tony or Bad Tony? Both made the trip tonight. As I slogged through the warmup, I wondered if this would be as last night. My 40:00 run was shot -- ran 41 seconds, felt entirely out of it, and went home.
With a race Saturday, tonight's workout was adjusted slightly. My 800 was scheduled as a mile, and my 2 x150 was originally 3 x200.
All felt at ease, even the 800s. My PR for the 800, set on a treadmill, is 2:50, but my outdoor 800 maybe around 2:58. I need to sleuth that out, looking through my blog to see. Still, no matter what, I feel good about the 2:56 because at no point was I straining, and finished with a 400 PR. It had been :83, but I knicked a second off. What if I ran a little harder for the first 400? There was a :12 difference. There was supposed to be maybe :05 between the first and second. I think a 2:50 was possible, maybe even 2:47.
All speculation. What matters now is Saturday's race. Resting well, hydrating thoroughly, eating intelligently, and racing the race.
Tuesday, August 26, 2008
Dimes Are Shiny On All But The Darkest Night
6.52439752 miles - 54:45 (8:23/mile). New route.
total: 6.52439752 miles
71°F
Current:Clear
Wind: NW at 3 mph
Humidity: 60%
course: COD Loop
Jim scheduled me for 50 minutes tonight, at a fresh pace. Since my 4.42 route has turned into roughly 35 minutes, I needed to add 15 minutes. I have a 6.94 mile route, but, that's too far. All this means there's a new variation on my COD loop.
The weather is growing cooler, though not less humid. I will take it.
All was relaxed and comfortable, and, almost a PR for the distance. Had I been less tentative with knowing where to turn, I think it would have been. The next time out maybe.
Found a dime shining up on Taft Avenue. Even though dusk had mostly disappeared into night, there it shone up from the dusty street, alone. What else could I do? I tucked the dime in my shorts and ran on.
total: 6.52439752 miles
71°F
Current:Clear
Wind: NW at 3 mph
Humidity: 60%
course: COD Loop
Jim scheduled me for 50 minutes tonight, at a fresh pace. Since my 4.42 route has turned into roughly 35 minutes, I needed to add 15 minutes. I have a 6.94 mile route, but, that's too far. All this means there's a new variation on my COD loop.
The weather is growing cooler, though not less humid. I will take it.
All was relaxed and comfortable, and, almost a PR for the distance. Had I been less tentative with knowing where to turn, I think it would have been. The next time out maybe.
Found a dime shining up on Taft Avenue. Even though dusk had mostly disappeared into night, there it shone up from the dusty street, alone. What else could I do? I tucked the dime in my shorts and ran on.
Monday, August 25, 2008
Ageless? Hardly. Dead? Not Yet.
Monday Check-in
130.2 lbs. (down)
48 - Pulse (up)
Status
From age to age, God is still the same. Me, no, no. 42 is coming on strong, and I'm not the same.
With Saturday's long bike ride (34 miles), my legs are tired. My calves are tight, and my left hamstring aches. What impact the bike has on running fitness I have no idea. I do know last night's 4.2 miler was a tough one.
My mileage dropped as low as 18.1 miles, the first 7-day period I have been under 20 miles since July 4. The good news is, compared to last August, I am far ahead of the game. That is not counting the bike ride. There was no riding in 2007.
Weight remains steady although slightly lower, pulse slid up a spot or two.
Overall, I believe I am continuing to get fitter. Last Thursday's track workout had a few bright areas, my weight is slowly edging down, aerobically I am stronger. I need a race to find out, but am rethinking the wisdom of racing this weekend. I need a long run. Can't reasonably do both. Waffling here.
130.2 lbs. (down)
48 - Pulse (up)
Status
From age to age, God is still the same. Me, no, no. 42 is coming on strong, and I'm not the same.
With Saturday's long bike ride (34 miles), my legs are tired. My calves are tight, and my left hamstring aches. What impact the bike has on running fitness I have no idea. I do know last night's 4.2 miler was a tough one.
My mileage dropped as low as 18.1 miles, the first 7-day period I have been under 20 miles since July 4. The good news is, compared to last August, I am far ahead of the game. That is not counting the bike ride. There was no riding in 2007.
Weight remains steady although slightly lower, pulse slid up a spot or two.
Overall, I believe I am continuing to get fitter. Last Thursday's track workout had a few bright areas, my weight is slowly edging down, aerobically I am stronger. I need a race to find out, but am rethinking the wisdom of racing this weekend. I need a long run. Can't reasonably do both. Waffling here.
Sunday, August 24, 2008
Drained, But Ran Anyway
4.2 miles - 36:35 (8:42/mile)
74°F
Current:Clear
Wind: N at 1 mph
Humidity: 59%
course: COD Inner Loop
Legs are tired from yesterday's 34 mile Sparta to Wilton and back ride. Thankfully, Jim scheduled this to be 'very fresh,' and I applied accordinly.
New route, based on my basic route, but shorter. Had a long drive back home after a late night in Wisconsin, riding, then watching the Olympic Marathon.
A day off tomorrow, and back at it Tuesday, looking forward to a race next weekend. Hopefully I have a better showing than the last time out.
74°F
Current:Clear
Wind: N at 1 mph
Humidity: 59%
course: COD Inner Loop
Legs are tired from yesterday's 34 mile Sparta to Wilton and back ride. Thankfully, Jim scheduled this to be 'very fresh,' and I applied accordinly.
New route, based on my basic route, but shorter. Had a long drive back home after a late night in Wisconsin, riding, then watching the Olympic Marathon.
A day off tomorrow, and back at it Tuesday, looking forward to a race next weekend. Hopefully I have a better showing than the last time out.
Thursday, August 21, 2008
Short Stuff: Little Bits of Little Bits
2800 meters warm up
6x100 striders
3-4 x 200 f (100)[400]
1x400 f (400)
3x250 gfg (150)[400]
1x500 f (400) - 2:00
1200 meters laps in and outs (slower on curves, quicker on straights) - 5:21
jog 3-4 m's vf
3x200 f+ (stand :30) (:39, :38, :38)
600 meters warmdown
total: 6.28125 miles
78°F
Current:Mostly Cloudy
Wind: SE at 1 mph
Humidity: 67%
course: Wheaton College track
Strange workout. I felt tired for most of it, but at the end, for the final group of 200s, found them easy, running with the front group.
Brad Webb had us over to his beautiful home afterward for a BBQ. Most everyone made it. We watched the Olympics in style, in his home theater Rich Flansburg celebrated his birthday, adding to a very good day.
Friday is a day, driving to Wisconsin, and Saturday we ride the Elroy-Sparta Trail.
6x100 striders
3-4 x 200 f (100)[400]
1x400 f (400)
3x250 gfg (150)[400]
1x500 f (400) - 2:00
1200 meters laps in and outs (slower on curves, quicker on straights) - 5:21
jog 3-4 m's vf
3x200 f+ (stand :30) (:39, :38, :38)
600 meters warmdown
total: 6.28125 miles
78°F
Current:Mostly Cloudy
Wind: SE at 1 mph
Humidity: 67%
course: Wheaton College track
Strange workout. I felt tired for most of it, but at the end, for the final group of 200s, found them easy, running with the front group.
Brad Webb had us over to his beautiful home afterward for a BBQ. Most everyone made it. We watched the Olympics in style, in his home theater Rich Flansburg celebrated his birthday, adding to a very good day.
Friday is a day, driving to Wisconsin, and Saturday we ride the Elroy-Sparta Trail.
Wednesday, August 20, 2008
Sloppy, Slow, Sluggish: Rough Going on the Road
4.42 miles - 3 miles fresh, the rest struggling
total: 4.42
80°F
Current:Clear
Wind: E at 3 mph
Humidity: 53%
course: COD Loop
The weights? Diet? Hydration? Does it matter?
Ouch.
Tomorrow's another day. Lots of shorter intervals.
As I type, Usain Bolt's 200 m is replayed. 19.30. Wow. I want to see him do a 400 and even an 800. Wow.
total: 4.42
80°F
Current:Clear
Wind: E at 3 mph
Humidity: 53%
course: COD Loop
The weights? Diet? Hydration? Does it matter?
Ouch.
Tomorrow's another day. Lots of shorter intervals.
As I type, Usain Bolt's 200 m is replayed. 19.30. Wow. I want to see him do a 400 and even an 800. Wow.
College of DuPage Track - Glen Ellyn, IL
College of DuPage Track - Glen Ellyn, IL
This is a broken down, worn out track. Ripples on the surface are on the back stretch, and at the start of the 100 meters. I took these around 1 pm, August 20, 2008, while walking with my friend, David Dane. I have run here often.
This is a broken down, worn out track. Ripples on the surface are on the back stretch, and at the start of the 100 meters. I took these around 1 pm, August 20, 2008, while walking with my friend, David Dane. I have run here often.
Tuesday, August 19, 2008
Dashing Through The Snow(y Clouds)
4.42 miles fresh - 34:09 (7:43/mile)
0.50 miles warming down (8:36/mile)
0.50 miles hard walk
total: 5.42 miles
75°F
Current:Mostly Cloudy
Wind: NW at 6 mph
Humidity: 72%
course: COD Loop
finish
73°F
Current:Clear
Wind: N at 5 mph
Humidity: 77%
Beautiful sunset, white puffy clouds. Very decent gallop. The usual route, except with a two-tiered warmdown: easy half mile followed by a walk that stretched my legs.
I felt the impact of the weights. My shoulders ache mildly. Not too bad, though had I gone longer, things may have tightened up. Real results are a long, long way off. A few dumbbell lifts can't do much.
0.50 miles warming down (8:36/mile)
0.50 miles hard walk
total: 5.42 miles
75°F
Current:Mostly Cloudy
Wind: NW at 6 mph
Humidity: 72%
course: COD Loop
finish
73°F
Current:Clear
Wind: N at 5 mph
Humidity: 77%
Beautiful sunset, white puffy clouds. Very decent gallop. The usual route, except with a two-tiered warmdown: easy half mile followed by a walk that stretched my legs.
I felt the impact of the weights. My shoulders ache mildly. Not too bad, though had I gone longer, things may have tightened up. Real results are a long, long way off. A few dumbbell lifts can't do much.
Monday, August 18, 2008
Best Olympian Ever? Phelps, Lewis, Spitz or Nurmi?
Who is the best Olympian ever? See the survey on the left.
My vote is not the obvious Michael Phelps. Great? You bet. Greatest? No. I say Paavo Nurmi, the Finnish runner who achieved gold medals is such varied distances as 1500 meters to the 10,000 meters. He would have competed in the marathon had it not been for stringent financial rules (he was ruled a professional in an era that looked more seriously at money than Phelps' million dollar empire era).
Carl Lewis based his skill on sheer leg speed. He had lots of it, but it is a very different thing than excelling in a middle distance event and a long distance one. Add to this the sheer physical endurance of performing in the needed preliminary heats and finals, and Lewis becomes behind Nurmi.
It is not uncommon for a runner to be very good at both, but to win at both is entirely different. Lewis was a one-trick pony.
Mark Spitz and Michael Phelps are similar to Lewis in that they had a core skill. Amazing? Impressive? Wow. Totally, but, no Paavo Nurmi.
Give Phelps his due, but don't forget Nurmi.
Paavo Nurmi
http://en.wikipedia.org/wiki/Paavo_Nurmi
"Nurmi won a total of nine gold and three silver medals in the 12 events in which he competed at the Olympic Games from 1920 to 1928."
Olympic Games
Gold 1920 Antwerp 10000 m
Gold 1920 Antwerp 8000 m cross country
Gold 1920 Antwerp 8000 m cross country team
Gold 1924 Paris 1500 m
Gold 1924 Paris 5000 m
Gold 1924 Paris 5000 m cross country
Gold 1924 Paris 5000 m cross country team
Gold 1924 Paris 3000 m team
Gold 1928 Amsterdam 10000 m
Silver 1920 Antwerp 5000 m
Silver 1928 Amsterdam 5000 m
Silver 1928 Amsterdam 3000 m steeplechase
Carl Lewis
http://en.wikipedia.org/wiki/Carl_Lewis
"...retired American track and field athlete who won 10 Olympic medals including 9 golds, and 10 World Championships medals, of which 8 were golds"
Olympic Games
Gold 1984 Los Angeles 100 m
Gold 1984 Los Angeles 200 m
Gold 1984 Los Angeles 4x100 m relay
Gold 1984 Los Angeles Long jump
Gold 1988 Seoul 100 m
Gold 1988 Seoul Long jump
Gold 1992 Barcelona 4x100 m relay
Gold 1992 Barcelona Long jump
Gold 1996 Atlanta Long jump
Silver 1988 Seoul 200 m
Mark Spitz
http://en.wikipedia.org/wiki/Mark_Spitz
"best known for winning seven gold medals at the 1972 Munich Olympic Games, an achievement surpassed only when Michael Phelps won his eighth gold medal of the 2008 Olympics. Between 1968 and 1972, Spitz won nine Olympic gold medals, one silver, and one bronze; five Pan American golds; 31 National U.S. Amateur Athletic Union titles; and eight U.S. National Collegiate Athletic Association Championships. During those years, he set 33 world records. He was named World Swimmer of the Year in 1969, 1971 and 1972."
Olympic Games
Gold 1972 Munich 100 m butterfly
Gold 1972 Munich 100 m freestyle
Gold 1972 Munich 200 m butterfly
Gold 1972 Munich 200 m freestyle
Gold 1972 Munich 4x100 m freestyle relay
Gold 1972 Munich 4x100 m medley relay
Gold 1972 Munich 4x200 m freestyle relay
Gold 1968 Mexico City 4x100 m freestyle relay
Gold 1968 Mexico City 4x200 m freestyle relay
Silver 1968 Mexico City 100 m butterfly
Bronze 1968 Mexico City 100 m freestyle
Michael Phelps
http://en.wikipedia.org/wiki/Michael_Phelps
"14-time Olympic gold medalist (the most by any Olympian), who currently holds seven world records in swimming."
Olympic Games
Gold 2004 Athens 100 m butterfly
Gold 2004 Athens 200 m butterfly
Gold 2004 Athens 200 m individual medley
Gold 2004 Athens 400 m individual medley
Gold 2004 Athens 4 x 200 m freestyle relay
Gold 2004 Athens 4 x 100 m medley relay
Gold 2008 Beijing 200 m freestyle
Gold 2008 Beijing 100 m butterfly
Gold 2008 Beijing 200 m butterfly
Gold 2008 Beijing 200 m individual medley
Gold 2008 Beijing 400 m individual medley
Gold 2008 Beijing 4 x 100 m freestyle relay
Gold 2008 Beijing 4 x 200 m freestyle relay
Gold 2008 Beijing 4 x 100 m medley relay
Bronze 2004 Athens 200 m freestyle
Bronze 2004 Athens 4 x 100 m freestyle relay
My vote is not the obvious Michael Phelps. Great? You bet. Greatest? No. I say Paavo Nurmi, the Finnish runner who achieved gold medals is such varied distances as 1500 meters to the 10,000 meters. He would have competed in the marathon had it not been for stringent financial rules (he was ruled a professional in an era that looked more seriously at money than Phelps' million dollar empire era).
Carl Lewis based his skill on sheer leg speed. He had lots of it, but it is a very different thing than excelling in a middle distance event and a long distance one. Add to this the sheer physical endurance of performing in the needed preliminary heats and finals, and Lewis becomes behind Nurmi.
It is not uncommon for a runner to be very good at both, but to win at both is entirely different. Lewis was a one-trick pony.
Mark Spitz and Michael Phelps are similar to Lewis in that they had a core skill. Amazing? Impressive? Wow. Totally, but, no Paavo Nurmi.
Give Phelps his due, but don't forget Nurmi.
Paavo Nurmi
http://en.wikipedia.org/wiki/Paavo_Nurmi
"Nurmi won a total of nine gold and three silver medals in the 12 events in which he competed at the Olympic Games from 1920 to 1928."
Olympic Games
Gold 1920 Antwerp 10000 m
Gold 1920 Antwerp 8000 m cross country
Gold 1920 Antwerp 8000 m cross country team
Gold 1924 Paris 1500 m
Gold 1924 Paris 5000 m
Gold 1924 Paris 5000 m cross country
Gold 1924 Paris 5000 m cross country team
Gold 1924 Paris 3000 m team
Gold 1928 Amsterdam 10000 m
Silver 1920 Antwerp 5000 m
Silver 1928 Amsterdam 5000 m
Silver 1928 Amsterdam 3000 m steeplechase
Carl Lewis
http://en.wikipedia.org/wiki/Carl_Lewis
"...retired American track and field athlete who won 10 Olympic medals including 9 golds, and 10 World Championships medals, of which 8 were golds"
Olympic Games
Gold 1984 Los Angeles 100 m
Gold 1984 Los Angeles 200 m
Gold 1984 Los Angeles 4x100 m relay
Gold 1984 Los Angeles Long jump
Gold 1988 Seoul 100 m
Gold 1988 Seoul Long jump
Gold 1992 Barcelona 4x100 m relay
Gold 1992 Barcelona Long jump
Gold 1996 Atlanta Long jump
Silver 1988 Seoul 200 m
Mark Spitz
http://en.wikipedia.org/wiki/Mark_Spitz
"best known for winning seven gold medals at the 1972 Munich Olympic Games, an achievement surpassed only when Michael Phelps won his eighth gold medal of the 2008 Olympics. Between 1968 and 1972, Spitz won nine Olympic gold medals, one silver, and one bronze; five Pan American golds; 31 National U.S. Amateur Athletic Union titles; and eight U.S. National Collegiate Athletic Association Championships. During those years, he set 33 world records. He was named World Swimmer of the Year in 1969, 1971 and 1972."
Olympic Games
Gold 1972 Munich 100 m butterfly
Gold 1972 Munich 100 m freestyle
Gold 1972 Munich 200 m butterfly
Gold 1972 Munich 200 m freestyle
Gold 1972 Munich 4x100 m freestyle relay
Gold 1972 Munich 4x100 m medley relay
Gold 1972 Munich 4x200 m freestyle relay
Gold 1968 Mexico City 4x100 m freestyle relay
Gold 1968 Mexico City 4x200 m freestyle relay
Silver 1968 Mexico City 100 m butterfly
Bronze 1968 Mexico City 100 m freestyle
Michael Phelps
http://en.wikipedia.org/wiki/Michael_Phelps
"14-time Olympic gold medalist (the most by any Olympian), who currently holds seven world records in swimming."
Olympic Games
Gold 2004 Athens 100 m butterfly
Gold 2004 Athens 200 m butterfly
Gold 2004 Athens 200 m individual medley
Gold 2004 Athens 400 m individual medley
Gold 2004 Athens 4 x 200 m freestyle relay
Gold 2004 Athens 4 x 100 m medley relay
Gold 2008 Beijing 200 m freestyle
Gold 2008 Beijing 100 m butterfly
Gold 2008 Beijing 200 m butterfly
Gold 2008 Beijing 200 m individual medley
Gold 2008 Beijing 400 m individual medley
Gold 2008 Beijing 4 x 100 m freestyle relay
Gold 2008 Beijing 4 x 200 m freestyle relay
Gold 2008 Beijing 4 x 100 m medley relay
Bronze 2004 Athens 200 m freestyle
Bronze 2004 Athens 4 x 100 m freestyle relay
In a City With Small Shoulders
Monday Check-in
131.2 lbs. (up)
46 - Pulse (down)
Status
Good week overall, discounting yesterday morning's miserable outing. Weight remains steady, pulse slid down a spot.
Carl Sandburg said Chicago is a city of big shoulders. Not mine. My shoulders are small, and after lifting a dumbbell a few times, I am aching this morning, I'll hold off the temptation to lift today, and ease into it. My -- hmm, I'm not sure what the muscles are called -- the one that connect my pecs to my soulders -- hurt.
Any improvement will help my speed, and there's no good that can come from rushing into this.
131.2 lbs. (up)
46 - Pulse (down)
Status
Good week overall, discounting yesterday morning's miserable outing. Weight remains steady, pulse slid down a spot.
Carl Sandburg said Chicago is a city of big shoulders. Not mine. My shoulders are small, and after lifting a dumbbell a few times, I am aching this morning, I'll hold off the temptation to lift today, and ease into it. My -- hmm, I'm not sure what the muscles are called -- the one that connect my pecs to my soulders -- hurt.
Any improvement will help my speed, and there's no good that can come from rushing into this.
Sunday, August 17, 2008
Brave New Thing: Joining the Strongman Program
There is no strongman program. Not for me. I'm Almost 5'6". Around 130 lbs. No muscle to speak of, and what there is has little heavy lifting strength.
That's why I bought some weights. Just dumbbells. See below.
Biceps. Shoulders. Pecs (and I'm not talking about that wonderful city in southwestern Hungary - see T-Shirt White " Pecs " Hungary City
).
This is a good thing. Hopefully a starter kit, then off to buy a full range of weights set up in my garage. In the meanwhile, this dumbbell set can be arranged with 3 lb and 5 lb weights, with 20 lbs on either side.
A few months of this, along with the situps and pushups I have been doing, and hopefully, some noticeable difference will be evident.
2006 IronMan Pro Strongman and Bench Press
That's why I bought some weights. Just dumbbells. See below.
Biceps. Shoulders. Pecs (and I'm not talking about that wonderful city in southwestern Hungary - see T-Shirt White " Pecs " Hungary City
).This is a good thing. Hopefully a starter kit, then off to buy a full range of weights set up in my garage. In the meanwhile, this dumbbell set can be arranged with 3 lb and 5 lb weights, with 20 lbs on either side.
A few months of this, along with the situps and pushups I have been doing, and hopefully, some noticeable difference will be evident.
2006 IronMan Pro Strongman and Bench Press
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