Bring the pain

Week 1
Tue-Thurs
Warm up
150 x jump rope
10 x tuck & pike rolls
10 x tuck & pike outs (slow and sharp actions)
40 x wall taps (narrow hands, chin up)
Pain (do a back exercise after every two abs exercises)
Abs
-- 10 x half pike outs (from pike up slide out til hands are on thighs and feet & shoulders are 8-12 inches off ground, looking at toes)
-- 10 x half tuck outs (from sitting tuck, kick out til hands are on thighs and feet & shoulders are 8-12 inches off ground, looking at toes)
-- 10 x front planks @ 10 sec (on stomach lock body rigid holding chest up with forearms)
-- 10 x back planks @ 10 sec (on back with knees up and feet flat, hands next to hips, push hips up to make flat body)
-- 10 x swivel pikes (on back extend legs straight up, lay feet to right slowly, stop just before they touch the ground, back to middle, to the left and back to middle)
-- 10 x leg raises @ 30 sec each height (toes pointed, feet 8" up, then 16", then 24")
Back
-- 20 x alternating supermans (on stomach, arms extended in front of you, lift opposite hand and foot at same time 4-6", squeezing each one, both hands count as one)
-- 10 x downward dog @ 10 sec (hands and feet on floor with hips up and knees locked)
-- 20 x flying birds (on stomach, arms extended outward like a bird, raise hands 12-18")
Flexibility
Pike & straddle stretches x 30 sec ea. (total of 8)
-- Toes pointed
-- Feet flexed
-- Toes pointed in
-- Toes pointed out

"Welcome back" workout

Week 1
Mon-Wed-Fri
Warm up
100 x jump rope
10 x tuck & pike rolls
10 x tuck & pike outs (slow and sharp actions)
30 x wall taps (narrow hands, chin up)
Balance
Frozen hurdle (both legs) x 30 sec. (knee up, toe pointed, tummy tight, hands high and narrow)
Press position x 30 sec. (chest over knees over toes, chin up, tummy tight, back flat, hands high and narrow)
Hurdle bends (both legs) x 5 (same pos. as frozen hurdle, bend at knee about 6 inches and back up)
Action
10 x broken hurdles
10 x back presses (sit, circle)
10 x inward presses (circle, sit)
Stretching
Wrists x 10 sec (all fours, palms down/palms up, fingers in)
Toe point x 20 sec (sit on heels, toes pointed, lay back)
Shoulders x 10 sec (arm on wall, turn away)
Flexibility
Pike & straddle stretches x 30 sec ea. (total of 8)
-- Toes pointed
-- Feet flexed
-- Toes pointed in
-- Toes pointed out

Thursday Tempo Run

Total mileage: 6
Location: Sole Sports, canal, Rural, Warner
Mile 1: 9:02 Warm-up.
I went out a little quick but backed off around 1/2 mile knowing that I run best after a warm-up in the 9-9:30/mi range.
Mile 2: 7:25
There were three people in front of me. Caught two of them around 1.5 and the third at about 1.75. Hung with him until 2 and then opened up the tempo.
Mile 3: 7:12
Didn't mean to drop that guy, just wanted to get my tempo in. Turned south on Rural instead of North by accident. Really running alone now since I went the wrong direction.
Mile 4: 7:01
Really picked up the pace here. My goal was to do my 4 tempo miles between 7 and 7:15, so I was holding pretty good to plan.
Mile 5: 7:00
Got back to the store way too soon since I turned the wrong way, so I had to head down Warner to make up the extra distance. Had to push hard the last half mile.
Mile 6: 8:58 Cool-down.
Overall, it was a good run. Especially after doing speed work on Tuesday.

Pain is temporary, quitting lasts forever

Last night I went out for a run not sure what I would actually do for a workout. I assumed I would figure it out during my warm-up. This is a bad philosophy because if the warm-up isn't going great, I tend to not try to push myself too much during the workout.
Anyway, I decided I would do a few 800 repeats, three to be exact, about as hard as I could with an 800 recovery. As I finished my third one (3:10, 2:50, 2:53) I was totally gassed. I looked at my GPS watch and realized I was still two miles from home. I usually only give myself a one-mile cool-down, at most. I looked down at my other wrist to my LiveStrong bracelet. I though of Lance Armstrong's saying that helps push me through: Pain is temporary, quitting lasts forever. Then I thought about this blog.
I thought about how you only get out of things what you put into them. If I am ever going to become a really good runner I have to make a commitment to being that good. So I took off for a fourth 800. It was uphill, winding through the park and very painful. But I did it. It was slower, at 3:15, but still within my goal range for the workout. I nearly threw up, but I'm glad I pushed through for one more repeat.
I didn't stomp the cheese. I'm sure it will pay off.

About "Don't Stomp the Cheese"

"Don't stomp the cheese" is one of my favorite sayings as a diving coach. The "cheese" refers to the area at the end of the diving board that has holes in it (like Swiss Cheese) to allow water to drain through and makes the board lighter and faster. A good diver will land softly on this part of the board as they prepare for takeoff. This is critical because you need to be in a good rhythm with the board, or "ride" it, to ensure the most momentum on takeoff. If you "stomp the cheese," you will not be absorbing that energy to put to good use, you will disrupt the rhythm of the board and pretty much eliminate the potential for a good dive.
I named my blog after this concept because, as it turns out, this is a pretty good metaphor for life. If you treat others (and yourself) with respect and strive to build a good relationship with them, good things will happen in return. Think of it as the "Golden Rule" of diving.
Now, maybe more than ever, I see the importance of this. As our economy continues to suffer and times look, and are, tough, we must not forget the things that are most important to us. For me, my relationships (with God, family, friends, coworkers, etc.) mean more now. Money can't buy friendship or family or faith. The value of a good conversation or helping hand can't be weighed in gold or green. We must be committed to putting our hearts and souls into these relationships. The give and take of life is essential, not just the take.
As you go forth with your day, and the days ahead, remind yourself of what's most important in your life. Remember, that like jumping a diving board, or anything in life for that matter, you will only get out of it what you put into it. And to get the most of life you have to be willing to put a lot into it. Before you complain about you're pay cut or the lost value of your stocks think about the relationships that you have and what the value of those are.
Money, jobs, possessions, they all come and go. The things and people that matter most will never leave us, so long as we remember: "Don't stomp the cheese."