Sunday, September 27, 2009

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.

Saturday, September 26, 2009

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.

Friday, September 25, 2009

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.

Thursday, September 24, 2009

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.

Sunday, September 20, 2009

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.

Monday, September 7, 2009

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


Sunday, September 6, 2009

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.

Friday, September 4, 2009

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.