Random Tip from the "Everyday Reference Library", 1957. Waterproof Glue: 4.5 parts Pitch, 4.5 parts Gutta percha, 3 parts boiled linseed oil, 1.5 parts litharge. I wonder if you could even find this stuff today?

Thanksgiving Day WORKOUT :D

Run: One Mile Step Down (intervals)

Total Distance: 4.75 miles

Warm up: misc loosening up, jog 0.65 miles.

Run the following distances, rest (walk) 2:00 minutes between intervals. Go faster each interval.

1600m (1 mile), 5K pace

1200m (0.75 mile)

800m (0.50 mile)

600m (0.38 mile)

400m (0.25 mile), all out

1:30 min rest

200m (0.19 mile), all out

1:30 min rest

100m (0.13 mile), all out

Tomorrow, a calorie burning long run :)

Workout of the Day 11/8/09

Run

Distance: 10K (6.20 miles)

Type: Time Trial (run distances as fast as possible)

Surface: mixed asphalt/concrete bike path

Elevation: Flat

The U.S. Supreme Court to Decide How A Chapter 13 Debtor is to Calculate the Chapter 13 Plan Payment
http://ping.fm/JJ6Jl

Workout of the Day 11/01/09

Hard to believe it is November.

Long Run

Distance 10.25 miles

Type: long; negative splits (run 2nd half faster than 1st half)

Surface: mixed asphalt and concrete bike path.

Elevation: mostly flat with about 300 ft hill at half way point.

Workout of the Day 10/30/09

This was a neat work out coutesy of Amy Yoder Begley (Won the 2009 10K US Championships)

1 Mile Step Down

w/u, misc loosening up, about 7 minutes jog.

She didn't specify the rest interval so I did 2 minute rest between interval. But, at the shorter intervals, maybe a 60 or 90 second rest may be appropriate. But still, a good work out.

Go faster each interval.

1600m @ 5 K pace

1200m

800m

600m

400m

300m @ All out

200m @ All out

Fall Color is Gone, Winter has Come.

How quickly we go from fall to winter. This is the same tree from this post on fall color. Those white spots are snowflakes falling.

Client Service Tip: Mindset: We Can!

There are times when we must tell our clients ‘no’, but how we tell them makes a huge difference. We must always be careful how we answer client questions and answering “directly” is often a mistake. I am not saying be evasive, but instead of saying “no, I can’t”, pause, review, and respond with “I can,” “I can offer,” “We can offer,” “You may,” “If we can…, can/will you...” etc. Generally, with any client concern where we know the answer is going to be “no” or otherwise a negative, you will want to explore the client’s issue more deeply and respond to her question with a question to identify the root concern and try to rephrase a response to the issue in a way that benefits the client. (but, that is technique for a future tip).

The idea here is to always address the client in a positive way, doing so gives action and direction where as responding in the negative creates obstacles; thus, whenever we are tempted to say “no”, pause and attempt to rephrase with “can”, “may”, etc. Client’s want to know what “can” be done and how it will “benefit” them.

College Footbal round up.

Week 7

USC beat Notre Dame: good game, it was close. USC's defense held up in the final seconds preventing over time.

OSU lost to Purdue: didn't see the game, but must have been ugly. This loss will pretty much crush any hopes of a BCS berth for OSU short of winning the Big Ten.

BYU beat San Diego state: BYU is still kicking, but they will need a marque win to have any shot.

Navy beat S. Methodist: based on the score and stats, this looked like a great game. Too bad there was no way to watch.

OWU got crushed by Case Western Reserve.

But OWU mens soccer has been on a winning streak, they killed Wooster this weekend, 6-0.

Workout of the Day 10/18/09

Elk Meadow Park Run.

Distance 5.60 Miles; loop.

Surface: Single Track Trail (good condition).

Elevation: 600 ft up/ 600 ft down.

That climb at the end is a real killer, your legs are trashed from the down hill portion so its really hard to transition back to a climb.

Ahh, Fall in Color in the Backyard!

The one tree we have that gets really good color in the fall. Luckily it is a very nice day today.

Workout of the Day 10/17/09

Ok, I have been a little slack in posting. But here is today's work out.

Run / Intervals

Total Distance: 3.25 miles

-Intervals: 20-40 x 12. 20 seconds on, 40 seconds off

-20 seconds, all out effort; 40 seconds recovery jog or walk

-Do 12 intervals

-Jog about 0.75 miles to warm up.

-After intervals complete, jog remainder of distance at a slightly uncomfortable recovery pace.

Surface: Mixed; hard pack trail, asphalt and concrete bike trail

Elevation: mostly flat.

10/16/09

-Dead Lift x5 (weight as appropriate)

10-10-10-10-10

-Standing Overhead Press

20 seconds: max reps

Rest 30 seconds

Do 5 rounds.

Workout of the Day 10/9/09

Run

1min ON x 20 sec OFF intervals x18

Not sure what possessed me to do this work out again.

Distance 3.80 miles

Warm-up: 7 minutes, recovery pace.

Intervals: 1 minute as fast as possible, 20 seconds walking/rest

--repeat 18 times

Recovery run, remainder of distance.

Elevation: Mostly Flat

Surface: mixed, hard pack trail, concrete/asphalt bike path.

Admission: about every 6th interval, I continued to walk after the expiration of the 20 seconds rest, so I had two 1:40 rest cycles. Still, it is a killer work out.

Workout of the Day 10/8/09

Ok, I have been a little slack in recording my WOD's.

Oct 6:

3.25 mile run, with 1 mile Time Trial

-1 mile w/u

-1 mile TT

-remainder, recovery pace to end of distance.

Oct 8:

4 rounds

-Walking Lunges x 100 feet (about 36 steps)

--Carry an appropriate weight plate overhead.

-Push-ups: max reps for each set.

-Sit-ups. 20 each.

Workout of the Day 10/4/09

Run

Distance: 6.85 miles

Type: long with negative splits...that is, run 2nd half faster than 1st half.

Elevation: flat

Surface: mixed trail, concrete and asphalt bike path.

Workout of the Day 9/27/09

Green Mountain Trail Run

Distance 6.5 Miles

Surface: Mostly single and some double track trail, rocky in parts.

Elevation: See profile below.

This was a tough run today, the air was super dry and it sucked the sweat right off you. The air wasn't particularly warm in the morning, but the sun was beating down. I never got a good rhythm going today. I ended up walking much of the big hill, but still a good workout.

Workout of the Day 9/26/09

w/u, 0.75 mi jog, misc loosening up.

X-Fit 100's

100 Pull-ups (I admit, I cannot do 100 pull-ups).

100 Push-ups

100 Sit-ups

100 Squats

For time.

CrossFit

Rant: Door to Door Sales, Lack of Quality.

What is with the quality of door to door sales (or solicitors). It must be a disappearing art. All they do is plead on your sympathy or charity and come-off as beggars. You know the ones I mean; the kids trying to sell some subscriptions for a "phantom" scholarship; or a kid, and his route manager, trying to sell newspaper subscriptions.

They need to approach every door with this thought in mind; how will I "protect the interests and serve the needs (see the movie Swimming With Sharks)" of the person I am about to talk too when I ring the door bell.

10 minutes ago, a man with the Denver Post and a kid rang my door bell trying to sell me a subscription to the Sunday Denver Post. I appreciate having the kid there, its a nice touch; I asked the question; "where do you live (where does the kid live)?" The kid lives in Arvada which is somewhat far from where I live, so I asked, "isn't that kinda far to drive to deliver here". The kid didn't even respond; at that point, I wasn't even sure he spoke English; the man gave some lame response. In any event, they did not ask me any engaging questions. They were offering $100 in coupons and the subscription was only $19.95 for the first 6 months. If it were me, I would have reviewed the coupons and asked the prospect if they used any of those services. For example, if I had restaurant coupons, I would ask the prospect if they eat out and would they like to save money, (who is going to say no to that) or some other related questions. Then transition into how the newspaper would further that interest. Its about having sales balls; are you taking a chance that your opener may fall flat, sure; but then you keep pressing until you find something that connects.

Bottom line, these guys sucked. Instead, the man that was giving the pitch said 3 times, "don't you want to help him (the kid) out.". P-L-E-A-S-E, I have not given tips to cabby's in Vegas and heard all sorts of profanity in various languages, what chance do you have of pleading on my charity. Where is the "value offer", how are you protecting my interests and serving my needs. The only way to do that is engage me with questions; save money, relax on my porch with coffee and a newspaper, etc etc.

I think the next solicitor that comes to my door and sucks, I will pull them aside and give them a 5-10 minutes sales coaching.

Workout of the Day 9/24/09

Run: Intervals

w/u: misc loosening up, squats x2-15rep, etc.

Jog 0.60 miles

Intervals. x18

1 min on, 20 seconds rest (walking)

Maintain best pace possible for the 1 minute

This is a CrossFit Endurance exercise.

College Footbal round up.

Not a good weekend for my college teams. USC loses to Washington, BYU loses to Florida State (bye-bye any BCS hope for BYU). Only bright spot, OSU beat Toledo, but really, is that an accomplishment, it is Toledo? As for my Alma Mater, OWU lost to Wooster in football, but beat DePauw in soccer.

Workout of the Day 9/07/09

w/u: jog for 5 minutes, misc loosening up.

4 rounds:

Burpee x15

Run: 0.25 mile

-After last run, walk for 1:30, then do a 5th 0.25 mile sprint.

Rest as needed, the goal is to get through the routine as quickly as possible.

This is a modified CrossFit routine.

Bergen Peak Elevation Profile (from 8/30/09 run)

Here is the elevation profile from the Bergen Peak Run

Workout of the Day 9/5/09

Run

Type: Intervals

Distance: 4.65 miles

Intervals: 1 mile warm up:

0.70 mile at best pace, recover for 3 minutes, repeat 4 times.

Surface: Mixed, hard pack trail, concrete and asphalt bike bath

Elevation: most flat.

Workout of the Day 9/4/09

I took a few days off from Sunday's run. That run really trashed my calves. On Wednesday I did a short, 3.25 mile run to loosening up.

Heavy Dead Lift

w/u

Jump Rope x100

3 rounds, 15 rep each: Squat, Push-Ups, Sit-ups, laying back Extension.

Deadlift

10-6-3-3-3-2-1

Flutter Kicks (4 count)

Do in between each dead lift set except for the last 3 sets.

Workout of the Day 8/30/09

Bergen Peak Trail Run (well...Run/Walk)

Distance: 9.18 miles (4.60 miles up hill and 4.60 miles down hill)

Elevation +2000/-2000 feet

Surface: Single track trail.

At the top.

Some elk along the way (it is called Elk Meadow Park)

At the Start.

Randomn Tip from the Everyday Reference Library

The Everyday Reference Library, 1957

Sorting Clothes for Washing

"First Load--Sheet, pillow cases, table clothes. Never put very small pieces in with large ones. If there are too many sheets for the washing machine, the pillow cases should be washed later. These articles should be rinsed in very hot water, as cold water hardens the soapy particles."

Workout of the Day 8/28/09

Run

Distance: 5 miles

Pace: miles 1-3 = recovery; 3-4 = Tempo, 4-5 = Recovery

Surface: mixed, hard pack trail, asphalt and concrete bike path

Elevation: mostly flat.

Basically, an easy run but with a mile of up-pace running to get the legs churning for a bit.

Workout of the Day 8/27/09

Work out of the Day 8/27/09

In 20 minutes, do as many rounds as possible

95lbs

Thursters x5

Hang Clean x7

Sumo Dead Lift x10

This is a CrossFit Exercise

Workout of the Day 8/25/09

Run

Distance: 3.30 miles

Pace: Tempo (mildly uncomfortably fast)

Surface: Mixed: Hard pack trail, concrete and asphalt bike path

Elevation: Mostly Flat

Work Out Of The Day 8/23/09.

Run: 6.30 Miles;
Pace: recovery;
Elevation: mostly flat.

Workout of the Day 8/22/09

w/u: 0.60 mile jog, misc loosening up.

100 ft Lunges (approx 32-35 reps)

21 Push ups; 21 Sit Ups

100 ft. Lunges

18 Push Ups; 18 Sit Ups

100 ft. Lunges

15 Push Ups; 15 Sit Ups

100 ft. Lunges

12 Push Ups; 12 Sit Ups

9 Push Ups; 9 Sit Ups

6 Push Ups; 6 Sit Ups

This is a CrossFit routine

Work Out of The Day: 8/21/09

5K/3.1 mile Time Trial Run
(basically, run your best possible time).

Workout of the Day 8/20/09

w/u: 0.60 mile run, misc loosening up.

Superset

Overhead squats x5

15-15-15-3-2 (increase weight accordingly on last 2 sets).

Push-ups : Max Reps

Balance Ball Core Work

Misc exercises, do a total of 125 reps.

My Lament, No Fresh Sardines in Denver

My Lament: I have yet to find a way to get fresh Sardines. In Greece, there was nothing better (and cost effective) then ordering a Greek Salad (Tomato, Cucumber, Kalamata Olives, & feta cheese) and a platter of fresh, whole, grilled sardines. All you needed was a lemon, olive oil, local white wine, and you were set. But, alas, I have yet to find a way to get truly fresh, whole, sardines in Denver. Any thoughts?

Workout of the Day 8/17/09

MORNING

Warm-up: Jump-Rope x100

1 round, Push-ups 15, Flutter Kicks (4 count), 12, Sit-ups 15, Squats 15

5 Rounds

Push Press 95-115lbs

Max reps

Flutter Kicks (4 count)

10-10-10-10-10

AFTERNOON

w/u: Misc Loosening up, brisk 0.5mi walk uphill.

200 meter hill repeats x6 (try to do 8)

Recover in between. Basically, I would run up, and then walk down.

Location. Hayden Green Mountain Park. From the Rooney Rd. Parking lot, take the left hand trail. I went up about 0.5 miles to a nice incline to use for the repeats.

Ping Test
What Questions to Ask Your Bankruptcy Attorney Before You Hire.
http://ping.fm/IKgF0

Workout - Week in Review

I haven't posted daily updates on the workouts this week, but here is the review.

Wednesday, August 12: Rest

Thursday, August 13: 5.0 Mile Run, negative splits (2nd half of run is run faster than 1st half).

Friday, August 14: Burn out. w/u 0.5 mile jog, misc loosening-up

20 seconds on, 10 seconds off, no breaks, 4-8 sets for each exercise.

Pull-ups

Push-ups

Sit-ups

Squats

Sprints. (for the sprints, to 2 sets, then recovery fully before starting the next 2 sets).

Do all sets of each exercise before moving on to the next exercise. Keep track of reps, score yourself for total reps complete.

Saturday, August 15: Didn't intend to rest, but I wasn't feeling well on Saturday.

Sunday, August 16: 8.0 Mile run, followed by 3 sets each of Pull-ups, Push-ups and Sit-ups.

Randomn Tip From the "Everyday Reference Library." 1957

Repairing Frozen Pipes: page 136:

"Lead pipes, when frozen, will usually have a slight bulge in them. Examine the pipe for breaks. If the pipe has no breaks in it, it is safe to thaw out. Soak cloths in hot water and apply as hot as possible to the frozen spot. An electric heater or oil stove placed or near the pipe will work very well. Do not thaw out the middle of the pipe first, as the pipe may burst from the expansion of water. When a water pipe is being thawed out, work toward the supply, open faucet to show when the flow starts. When thawing sewer or drain pipes, work upward from the lower end to allow the water to drain away"

Work Out of the Day (8/11/09)

w/u: Jog 0.60 miles,
3 rounds; Over-head Squat x10, Push-ups x15, Crunches x15, Leg Raises x10
Misc. loosening up

Dead Lift (Max Load) x6 sets
5-5-5-5-5-5

Randomn Tip From the "Everyday Reference Library."

Randomn Tip from "The Everyday Reference Manual", 1957; page 610.

Dry Cleaner for General Use:
Kerosene = 2 ounces;
Carbon Tetracholoride = 6 ounces;
Oil of Citronella = 2 ounces.

Dissolve the kerosene and oil of citronella in the carbon tetracholoride.

Review: Mark & Isabella's American and Italian Restaurant (Belmar Center, Lakewood CO)

As the newest eatery to open in the Belmar Shopping center in Lakewood, CO, I figured it was time to check out Mark & Isabella's for lunch. First, the lunch menu is diminutive relative to the dinner menu, but that was fine; there were still some good choices. Given my diet, I opted for the Grilled Salmon and Spinach Salad, my wife had the Lemon and Herb Crusted Chicken Breast Salad.

Upon arrival, the place was mostly empty (not a good sign), but given the restaurant's newness and that it was August, not surprising. The hostess was prompt and the waitress came to our table quickly; however, that is where the good service ended. The food seemed to take too long to arrive and our waitress never checked on us until our order was ready. Also, having spent 2 months in Italy, what restaurant with Italian aspirations does not serve bread as soon as you sit down. Plus, at the outside tables, there was no salt and pepper, olive oil, or balsamic vinegar. Raise prices by 1 dollar per plate and put some bread and oil out on the tables, especially if you are going to take over 20 minutes to prepare a "salad." (albeit, by Italian standards, this was fast service :) )

The salmon salad was good, the selling point for me was a black olive pesto, but the pesto was bland, it really needs a kick; instead of being a rich, spicy pesto, it was literally just crushed black olives. Thankfully, they did not use Americanized black olives. Otherwise, the salad was about what I expected, a generous helping of blanched spinach and a nicely grilled piece of salmon. The salmon was a tad generic and could have used some pep. The Lemon and Herb Chicken was simple, probably a little too simple. It tasted more like something I could do at home vs getting something interesting and "correctly" done at a restaurant. The lettuce was a bit sparse, so the Lemon Chicken salad was not as filling.

Wine selection was fine, some good choices, a tad overpriced on the per glass side.

Granted, the M & I's sign says an American & Italian Restaurant, but if you are looking for an Italian experience, then M & I is not the place. But, they appear to have some good dishes and given the other restaurants in Belmar, it is nice diversion, but nothing to get excited about. Service definitely needs improvement. Prices are not bad.

Rating, 2.5 out of 5.

Work Out of the Day (8/9/09)

Lat-Burn Out
w/u: misc loosening up, light jog for about 5 minutes.

4 rounds

Pull-ups (max reps)
Sprint, 0.20 miles
Horizontal Pull-Ups, negative angle, (max reps)
Sprint, 0.20 miles

Rest as needed, don't worry, your heart rate won't drop that much.

Horizontal Pull-ups (negative angle); lay underneath a bar and grab bar with arms fully extended, if possible, prop your feet up to the same height as the bar (to create a negative angle), and pull yourself to the bar.

The Truth About Debt Settlement / Debt Management

Unfortunately, I see too many people taken for a ride by private debt settlement firms. By the time I see the client, they have usually wasted thousands of dollars, are still receiving 20 phone calls per day from debt collectors and have been sued. What are the problems?

1. Private debt settlement firms make no determination if the program is right for the person's circumstance, so long as they can get your money, they will put you in the program.

2. These firms play on the misconceptions and fear of other options, e.g. bankruptcy (Interesting side note, Debt Relief USA recently filed for chapter 11 bankruptcy).

3. The programs simply don't work for most people and are unrealistic.

Why?

These firms put people on 2-4 year monthly payments to accumulate funds to make lump sum offers to the client's creditors sometime in the future. The problem, during this time you will not be paying your creditors. In addition, because these firms are not attorneys, they have no legal basis to stop collection calls and cannot defend you if a lawsuit is filed. If a client cannot accumulate settlement funds in 12 months or less, the person is simply not a debt settlement candidate. For most people, the collection activity becomes unbearable and a collection agency will usually pop-up and sue the client during that 2-4 year time frame. All the while, the debt settlement firm is collecting a fee, doing nothing, and waiting for you to drop out of the program.

Other issues, debt settlement devastating to your credit. As you can see from above, you are making no payments to creditors; imagine having 24 months of missed payments on 10 different accounts on your credit report; then add in charge offs on those 10 accounts (banks and credit card lenders are required to charge-off an account after 6 months not payment), then add in who knows how many collection agencies popping on to your credit report. These claims that debt settlement can be done with no impact on your credit are absolutely false.

Finally, the kicker. The IRS treats forgiven debt (the difference between what you owe and what you pay to settle) as taxable income. Granted, there are some exceptions to paying income tax on forgiven debt (see IRS Form 982), but they are few and far between. In addition, sometimes the collection agencies simply sell the difference to some other junk debt buyer to collect, leaving you the burden to convince a low-life, bottom-feeding debt collector that you have previously settled the debt.

In my view, Debt Settlement is the true "last resort" to resolving debt. It's expensive and devastates your credit. Let me ask you this, if you have $100,000 in credit card debt, and you have $45,000 to settle it; is settling that debt "really the best use" of that money. Hell NO. Do yourself a favor, visit an attorney and explore ALL your options.

Work Out of the Day (8/6/09)

Your going to love this one :)

w/u: Jump rope x100, misc loosening up.

1 minute of each exercise, continuous running clock.
Goal: Switch off each exercise with no rest. (good luck).
Do 3 rounds

Wall Ball, 22.5lbs
Sumo Dead Lift-High Pull 65-75lbs
Box Jump, 20"
Push Press 65-75lbs
If you have a rowing machine or stationary bike, add 1 minute of either.

Score yourself, 1 point for each rep, and 1 point for each calorie for the row or bike.

This is a CrossFit Routine.

Randomn Tip From the "Everyday Reference Library."

The Everyday Reference Library, Copyright 1957.

"Oily Cloths. Keep oily cleaning cloths in a metal covered container." page 181

"Haying. If you are planning to keep any livestock you will find it necessary to grow hay or some allied crop. Hay is one of the basic farm crops since it is used as fodder and bedding for many farm animals. As a cover crop, it keeps the ground in good condition, preventing fertile topsoil from washing away." Page 544

Work Out of the Day (8/5/09)

Run/Splits
w/u: Misc Loosening up, squats x2-15r, push-ups x2-15r
Jog for 5 min.

Distance: 3 x 1000m, best possible pace, rest 2 minutes
Surface: Asphalt bike path
Elevation: mostly flat.

Work Out of the Day (8/3/09)

Run

Distance: 7.0 Miles
Pace: Long Pace (run 2nd half faster than 1st half).
Surface: Mixed, hard pack trail, concrete and asphalt bike path.
Elevation: +169 / -138, mostly flat

Work Out of the Day (8/1/09)

w/u: Misc. loosening up. 3 rounds or 10 reps each, Tricep Dip (on bench), squats, and leg raises.

Run

Distance 4.75 miles
Pace: Easy Pace for first 3 miles, tempo pace for mile 4, and recover remainder of distance.
Surface: Mixed: hard pack trail, concrete and asphalt bike path.
Elevation: Flat

Work Out of the Day (7/30/09)

w/u: Jump-rope x 100, 0.60 jog (decent pace)

As many rounds as possible in 20 minutes. No rest between exercises, but you may rest between rounds, but the goal is to do as many rounds as possible.

10 Wall Ball Shots, 22.5 lbs ball
10 Glute-Ham Sit ups (using Roman Chair)
10 Back Extension (using Roman Chair).

If you don't have a Roman Chair, substitute various ab movements, (sit up, leg raises etc), but increase reps to 12-18. For back extension, just do laying back extension.

Work Out of the Day (7/29/09)

Run

w/u. Misc Loosening up, squats x2-10r, chair tricep dip x2-10r.

Distance: 3.25 miles
Pace: Tempo: 9 minutes warm-up pace, 9 minutes tempo pace (uncomfortably fast pace that you can maintain for 9 min, cover as much distance as possible; cruise in the remainder of distance, but faster than warm-up pace.
Elevation: +96, flat
Surface: Mixed: hard packed trail, concrete and asphalt bike path

Work Out of the Day (7/28/09)

w/u: light jog for 5 minutes, misc. loosening up.

Cross Fit = Cindy workout.
As many rounds as possible in 20 minutes
5 pull-ups
10 Push-ups
15 Squats (unweighted).

If you cannot manage the pull-ups, substitute horizontal pull up (a bar at waist height, lay underneath bar and pull yourself toward bar, try to get 8-10 reps).
Do no rest between exercise but you can rest between rounds.

The Everyday Reference Library

As I was sorting my books when I was unpacking, I came across "The Everyday Reference Library", copyright 1957 (1st copyright 1948). It is about as thick as a hardbound dictionary and organized like an encyclopedia. The book is divided in 3 parts:
Part I; Usable Information For Your Home
Part II; Usable Information About Business
Part III; Usable Information for Self-Improvement and Recreation.

The book really is a reference book for nearly all aspects of a persons life (circa 1950's). But the irony is, most of the advice that I have come across in the book still pertains; not that I am really surprised by this fact.

Some random section heading selection and excerpts:

Choosing Appropriate Words
"Adjectives describing food: delectable, luscious, succulent, rancid"

Pointers on Hanging Up Clothes for Drying
"Large pieces, such as sheet and tablecloths, should be hung on the same line, wrong side out so that they may be folded over on the right side before removing from the line"

Suggested Budgeting Plan
"For $5000 per year; Shelter 20%, food 28%, clothing 16%, operating expenses 14%, other expenses 15%, savings 7%."

What is Salesmanship?
"Originally the function of salesmanship seemed to be the quantity selling of goods. If a customer needed one hat, the salesman tried to sell him tow or three. Later the customer looked at his unwanted purchases and determined not to return to the store again. The modern function of salesmanship is to produce a satisfied customer who can be counted upon to return."

If you can track down a copy, it is an interesting read; albeit in an encyclopedic and sometimes stereo instruction manner. From time to time, I will post more excerpts.

Lawn Upkeep, Uhgg.

I know the rule is you are not supposed to cut more than 1/3 the length of grass when you mow; but I inherited a veritable knee high meadow when I moved into my house back in June. Plus, it took a few rounds to figure out the sprinkler system and coming from Las Vegas, I probably over-watered on occasion causing faster than expected growth. It has been tough trying to get a nice terf going. Today, I decided to experiment in the back yard and simply cut some small areas of the lawn to the 2nd lowest setting on my mower to see what happens. However, my sense is, this action will shock the grass and it will take some time to recover. We shall see? In the end, the yard has too much grass anyway and is in need of a new landscape design. Such a project is not going to happen this year.

Work Out of the Day (7/26/09)

Run

Distance: 5.25 miles
Pace: Recovery pyramid, run 2nd half faster than first half (15-30 seconds per mile faster).
Surface: Mixed: hard pack trail, and concrete and asphalt bike path.
Elevation: +213 / -160; mostly flat.

Saw Harry Potter Movie

Went to see the new Harry Potter movie today; The Half Blood Prince. It is odd how I even became a fan of this series. It started back in early 2006 while traveling in South East Asia. I doing extended travel--3 1/2 months in South East Asia, so there is much down time and lounging. So in those circumstances, you find books to read. I ended up picking up a Harry Potter book (I don't recall which one I started with), and simply found the stories interesting. As we near the end of the series, and as the stories get darker, the series has only become better.

Work Out of the Day (7/25/09)

w/u: 0.60 mile jog
2 rounds, 10 reps, (no stops), Overhead squat (w/ broom), push-ups, sit-ups, laying back extension, Samson Stretch.

4 Rounds (for time). Minimum, 95lbs, but use weight as appropriate.
Deadlift 9-12 reps
Hanging Clean, 5-8 reps
Push Jerk, 3-5 reps.

1 Round
Reverse order of the above.

Note: if you don't do these types of lifts frequently, your grip strength will give out before your ability to do the lift gives out. Just roll with it :)

See CrossFit work out of the day for July 23.

Work Out of the Day (7/24/09)

Missed a few days, but oh well. 7/24/09
Sprints...See CrossFit Endurance

w/u: 0.6 mile, light jog
Push-up x3, 10 rep; AirSquat x3, 10 rep, misc stretch and loosening up.

10 x 100 yard sprints, all out effort.
90 second rest in between (walk back to starting point).

I was only able to do 6, my left leg started hurting on sprint 5.

Work Out of the Day (7/21/09)

w/u: Jumping Jack x40, misc loosening up, Tricep Dips x20, Air Squats x20

Run 3.25 miles
Pace: Run 2nd half at least 30 seconds faster per mile than 1st half
Elevation: Flat
Surface: Mixed: Hard pack trail, asphalt and concrete bike path.

Work Out of the Day (7/20/09)

w/u: Jump rope x100
2 rounds, 10 rep each of: Samson Stretch, Overhead squat (with broomstick), back ext, push-up, sit-up.

-Thrusters x6
Reps 10-10-4-4-2-10. (increase weight accordingly).

What is a Thruster:?

Work Out of the Day (7/19/09)

w/u: Misc loosening up.

Run: 5 miles. (out and back)
Pace: Easy
Incline: Mostly flat, slight decline going out, slight incline coming back.
Surface: Asphalt bike trail.

It was HOT today making this run harder than it might otherwise be.

Work Out of the Day (7/16/09)

w/u: 5 minute jog, misc. loosening up.

This one may be hard to describe since it is performed at a local park, so bear with me.
The park has a pull-up station and about 75-100 yards from there, a parallel bar station, the parallel bars are about 12 feet long.

5 rounds:

-Horizontal Pull-ups x10-12 (however many you can do)
--Run all out to Parallel bar station.
-Hand-walk the length of the parallel bars
-Knees to Chest (on the parallel bar), for lower abs
--Run all out to Pull-bar station.

Work Out of the Day (7/15/09)

w/u: Misc. loosening up.

Run: 4.75 miles
-Recovery Pace
-Elevation: Mostly Flat
-Surface: Hard pack trail and concrete bike path.

Work Out of the Day (7/14/09)

Warm-Up: Jump-Rope x100, misc. loosening-up

5 Rounds

-Dead lift x10-6-8-8-8
-Push-up x20
-All-out Sprint 10-15 seconds.

Cool-down: 0.60 mile, light jog.

Work Out of the Day (7/13/09)

w/u: Misc loosening up.

Run: 3.25 miles
-Moderate Intensity with 20-40 second strides.
Elevation: Mostly flat
Surface: Mixed: hard packed trail and asphalt bike path.

Work Out of the Day (7/11/09)

Warm up: Jump Rope x100, misc loosening up.

4 rounds

-Squats with 22.5lbs medicine ball, x20 reps (for speed)
-Ab Crunches x15
-Standing, barbell, Overhead Press x10 reps (what ever weight you can do 10 reps with).

Work Out of the Day (6/22/09)

Run

3.25 Easy pace run
-Surface: Hard-packed trail and asphalt path.
-Elevation: +166/-65, mostly flat.

Since moving and getting the house ready, I haven't really worked out in a few weeks. So this is my first workout in about 2 weeks.

We moved in.

We are moved in to our new home. The move went smoothly, the guys we hired were on time and efficient and took 4.5 hours to load and unload.

As for unpacking, that is an ongoing process. The basement is still littered with boxes as is the 2nd bedroom, but the main living areas are mostly put together.

Last weekend I had to spend several hours working on the yard. The grass was out of control so I probably spent 2 hours simply mowing the front and back yards. But all in all, so far so good, but we need to get window coverings and a dishwasher.

The Big Move is Tomorrow

Well...the big move is tomorrow. I have been lazily packing over the last 2 weeks, but will probably regret it tonight as I scramble to get everything else packed and realize how much I haven't packed.

We Closed on Our House

We closed on our house yesterday. I will try to have pictures soon, but I lost my digital camera and have been too lazy to replace it.

We got a good price, we qualify for the 1st time homebuyer tax credit, and our loan is a 30 year fixed at 4.75%.

Work Out of the Day (6/8/09)

Misc Warm Up:

3.40 Mile Easy Pace Run
Surface: Mixed-Hardpacked Trail & Concrete Path
Elevation: -/+ 85 feet.

Work Out of the Day (6/6/09)

Misc Warm Up.

4.10 mile easy pace run.
Surfice: Mixed-Asphalt Path & Concrete Path
Elevation -/+ 90 feet.

Still Waiting...

Still waiting for the bank to green light closing. Haven't heard anything from my Mortgage Broker, there have been no additional demands from underwriting, so we are just waiting for the account to indicate "ok to close." The closing is tentatively scheduled for Monday, but nothing is final until the bank clears the transaction to close.

Some Memories of Mexico

Ahh, offshore fishing in Mexico, Circa 2005. A roughly 6 foot Sailfin I caught off the coast of Ixtapa, Mexico.

Looks Like We Will Actually Close on the House

We finally got our conditional approval from the lender. They just needed minor documentation (which, they already had), but we should be closing next week. It really makes you wonder if the underwriters really look at the packet that is sent over, or if they simply do a short-shrift review and make a list of items they need.

What kills me is this...they kept asking for m W-2 from my teaching gig at UNLV. I supplied them with the Wage & Income Transcript from the IRS; the Wage & Income Transcript is the official register of what W-2's, 1099's etc., have been filed with the IRS by a taxpayers various employers. So, even though I supplied the Wage & Income Transcript for 2007, the underwriter still came back and said he needed my W-2. If I ever meet this idiot mortgage underwriter, I would punch him the face for being stupid.

Work Out of the Day (6/1/09)

Warm Up: Jumping Jacks x100, misc looseing up.

Super Set: x4 rounds
-Deadlift x15 reps ea
-Push-up x20 reps ea.

GMAC is Taking Forever.

I am in the process of buying a house and the bank is taking for ever to approve and fund the mortgage. Everything is done; inspections, signed contracts, etc. My mortgage broker submitted the application nearly 3 weeks ago and we haven't heard anything. The issue is not whether we will get approved, but when. We already had to extend closing once because they are taking so long. My mortgage broker submitted to GMAC because they had the lowest rate, I will be getting a 4.75%, 30 year fixed rate mortgage. You can't beat that; but I am up against the clock, I have to be out of my town home by June 17.

It may be a buyers market, but it is just taking so long to get funding, very frustrating.

Tax Time, When We Are All Republicans!

Tax time is an interesting time. I don't normally go political, but it occurs to me that April 15 is the day when every working adult is a Republican. How? you ask...

If you receive a tax refund, it is most likly due to Republican tax cuts.

If you must pay taxes, then you wish you were a Republican and had more tax cuts.