Friday, October 30, 2009

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

Sunday, October 25, 2009

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.

Sunday, October 18, 2009

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.

Saturday, October 17, 2009

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.

Friday, October 9, 2009

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.

Thursday, October 8, 2009

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.

Sunday, October 4, 2009

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.