forward.

Weekend coming to an end....bummmmer. it was a good un....a sore un. I did my first core/strength workout on Friday...first in a LONG LONG time...and holy moly molly--my body is singin!!! i haven't felt this sore following a workout since my first timed mile around the central park reservoir!! i feel like an old lady! my whole frame hurts. ah well--its a good hurt i guess. did my long run today--local...outside. It made me realize why i run inside whenever I can't get out of town to do my run. although i felt great...the scenery is better in a jail cell. It truly is the worst area ever to run in...i wont even go into details--wouldn't want to rehash. friggin makes me want to live in Colorado....hell, even Ohio would be better...well--maybe that's an aggressive thought. :)
oddly enough...i would have typically rammed my headphones into my ears and tried to zone out to some relaxing music...this time oh no. i actually put my headphones away and listened to the clutter around me. in a realllly weird way--it felt great that i would propel myself to the same place that all the lunatic cars around me would so effortlessly make it to. we were all headed in the same direction....we would all pass the same strip mall, restaurant, gas station....they probably wouldn't even notice the disgruntled sidewalk.....the random tree that lost its leaves from the cold....the random sign that was knocked over and laying in the parking lot---advertising discounted rates for new customers....the series of blue flags swinging off the swanky new building--"now leasing"...the random piece of rope on the ground that perfectly laid like a snakeskin....the old blue rubber glove chilling in the intersection....the majestic chandelier in the window of the lighting store.....the rank stench of greasy fake burgers billowing from the roof of McDonald's....the hundreds of faces behind each wheel--most appearing as shadows--but every once in a while I'd get the light to hit the windshield just right so that i could see a pair of eyes....unaware that i was searching for them.

no no...all the cars would blow by all this....perhaps it would have been nicer to sit in a plush seat with the heat on...listening to perhaps the sweet sound of Beethoven...or the erratic beat of the chemical brothers....but I'm okay absorbing the surroundings instead. i felt sickly alive. alert. aware. and i appreciate the finer things that much more. even though the path was aged and sometimes gross...the journey was quite simply-appropriate.

heard a great quote this weekend..."I'd rather have 3 seconds of wonderful than a whole life of nothing special".

have a good run workout for you...was talking about this today with a friend of mine and he tried it out and really liked it! I talk about how important cadence is in cycling...the same is true for running. The ideal is a large stride with a super fast cadence. but how do you do that?? you have to train your body to turn your legs over supppa fast. In time you will naturally increase the length of your stride but you have to train yourself cadence first. Big long slow galloping strides is pretty inefficient. Try this:
I call them 20/40's. (i was taught this by someone else so i dont take credit)
Start your watch and start running for 20 seconds..then go for 40 seconds counting your right or left leg's foot falls. Initially try to get your one foot to strike the ground 60x in the 40 seconds. Each 20/40 is equal to 1 minute so it will be ez to keep track. Repeat this over and over 25 times...or 25 minutes. then take a 10 minute break and repeat. It will bring you to 1hr. be sure to cool down following for at least 10 minutes EZ jogging. You may have to play around for the first few to see where you are in the 40 seconds....if you are way above 60--you could increase your goal to 70. If you are way under...it will teach you to increase the cadence....LOTS of baby steps to make sure you hit the ground 60x.
This is a GREAT workout....really helped me improve my run on the long haul.

also another tip...when you run...think about moving forward. literally--everything should be moving in the forward direction...after all you dont want to run to the side right?? relax your shoulders and your arms should move forward with your stride. your toes forward. your head forward...use your core to help plummet you straight ahead. it may even help to point your fingers in front of you--point forward. may help prevent you from swinging your arms in some sort of "stir the soup" dance.


what else...what else...football season is always fun...damn those patriots are good. damn...Tommy B is a hottie.

tomorrow i have a swim analysis at cadence...I'm totally stoked to find out how much i suck.

I got in touch with my local "tri club"....set up a buffalo wing social on Tuesday eve. i am excited to meet these cats. id be interested to see if they have any good run routes that dont resemble running on a blown up sidewalk... covered in dirty needles......inside the Lincoln tunnel....during rush hour....when only mac trucks are allowed to drive through and blow their black steam all over your face.

tomorrow i also have to go back to real work...like what i do to actually afford this tri gig. the thought of it kinda makes me want to yuke. big business make me want to yuke.
anyone want to pay me well and hire me to be their "personal inspirer"? i could live in your garage and bang on your bedroom door each morning and rip you out of the sack and saddle you up in running shoes and force you to notice all of the fun things in life. i dont come cheap....but it would be the best money you've ever spent. :)

my pillow is calling. good night world....i will sleep looking forward.