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May 05, 2014

#2 Marathon Training - Week 9

This was a much better week than last week.

As I mentioned last week, I rested on Tuesday and Thursday. Those are the days I normally run 4 miles in the morning and lift weights in the afternoon. I still lifted in the afternoon with better results lifting heavier weights.

Lesson? A little rest, on a timely basis, helps.

Wednesday’s 8 mile run was stellar. The total time was a personal best by about 5-6 minutes for this mid-week tempo run. The negative split was by 6 minutes.

I also tried NeoGenesis Beet Elite NeoShot. Good stuff. It is not a stimulant. There’s no caffeine. There is a lot of nitric oxides and potassium. They work together to deliver more oxygen to the muscles and tissue, increase the efficiency of oxygen utilization, yadda yadda. I’m an art major. I noticed I recovered faster during my warm up, I ran faster and longer. And at the end ... I felt good.

I tried it on Saturday’s 16-mile run. 1 shot to start and 1 shot at 2 hour mark. The result? I ran these16 miles faster than I ran those 15 miles the previous week. I ran half of those 16 miles into the wind.

This week the schedule remains mostly the same:

Tuesday:

  • AM - 4 Mile Run
  • PM - Weights, Legs. My trainer starts me on a new regime of leg workouts this week. We're done with heavy weights. We're going to move towards exercises that strengthen the slow-twitch muscles. I'm twitching with excitement.

Wednesday:

  • AM - 8 Mile Run

Thursday:

  • AM - 4 Mile Run
  • PM - Weights

Saturday: Rest

Sunday: 13 miles

Have a good week. Run your race.

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Posted on May 05, 2014 at 11:31 AM in BHAG, Marathon #2, Marathon Training |

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  • Jackie Huba: Monster Loyalty: How Lady Gaga Turns Followers into Fanatics

    Jackie Huba: Monster Loyalty: How Lady Gaga Turns Followers into Fanatics
    a bigger challenge than I predicted. It’s not what to say that challenged me. It’s what NOT to say. I start reading and within 3-4 paragraphs, I’m nodding my head and saying Yes, yes, exactly. Bam. Bam, baby. Yeah, come on. Can I get a witness. Then I want to share verbatim Jackie’s translation of Gaga’s strategy. Here’s why. It’s a strategy with 7 steps that any, ANY, business can execute under its own terms and under its own budget no matter how small or large. Granted, I enjoy reading this strategy as it’s applied to Gaga. And Jackie's a good writer. But, what's really inspiring is understanding how even a car wash could apply this strategy with these 7 steps and find success. You could build a global empire selling gardening mulch if you followed these 7 steps. And you could lower your advertising and marketing budgets, to boot.

  • Kevin Allen: The Case of the Missing Cutlery: A Leadership Course for the Rising Star

    Kevin Allen: The Case of the Missing Cutlery: A Leadership Course for the Rising Star
    Yes! Finally a leadership book and author who bring empathy, caring and listening to the front of the leadership room instead of insisting it sit in the back, laughed at or ignored with no champion and certainly no budget to help spotlight its role in creating engaged leaders. He had me as a reader and fan on the first page of his introduction. Here’s what he wrote: Years later, when I was made Executive Vice President at McCann Erickson Worldwide ... I came to realize that the gift of human empathy, which had guided me through those early days at Marriott, would allow me to steer literally thousands of people to row in the direction of McCann Erickson’s future. I’ve learned things the hard way, through trial and error, mostly error. Through it all, I came to realize people follow you because of who you are; because you have come to understand the deep desires and hopes of your people; and because, by connecting with them, you have created a culture and a common cause they believe in.

  • Chuck Blakeman: Why Employees Are Always a Bad Idea

    Chuck Blakeman: Why Employees Are Always a Bad Idea
    I love this book. It's true that I say this about every book I review here. And why shouldn't I? Why waste time reviewing a book I don't love. That being said...Why Employees Are Always a Bad Idea: (and other business diseases of the industrial age) is one of my favorite business books for a long time. It starts with the title. It's eye-catching, provocative, right? Mentally, it's a head-slap, positing a theorem inside your head then pounding it home with AlwayandBad to let you know you're not getting away; you're going to have your mind changed. Right now. As I kept looking at the title, tilting my head like a dog - one side to the other - I began to smile. I read a kindred spirit. Here's a rebel, a true disruptor, someone who's willing speak up, take a stand; I like that. I might not agree with what I'm about to read, but his title made me smile without being cloying or clever so I knew I was in for a good ride.

  • Stephen Lynch: Business Execution for RESULTS: A practical guide for leaders of small to mid-sized firms

    Stephen Lynch: Business Execution for RESULTS: A practical guide for leaders of small to mid-sized firms
    I'm an avid reader, always have been. I've read a lot of business books and I’ve led a small business. I recommend you read Business Execution for Results: A Practical Guide for Leaders of Small to Mid-Sized Firms. It is a very, very good book, among the best, most usable business books I’ve read. As a writer, he does things that make the reading very pleasant, very inspiring, very engaging. Very good. He offers personal stories, anecdotes, little clips. They’re genuine, sincere, well-organized to capture your attention, engage you in the story that illustrates the next lesson. I found myself thinking...I can relate...I am relating....I see, feel, remember this personally. And Stephen’s writing is very crisp, very concise in taking you from these stories to the principle with each chapter...and as important to the steps you’re going to take to generate the results you want to see. No hitch in the reading flow. VERY nice.

  • Kerry Patterson: Crucial Conversations: Tools for Talking When Stakes are High

    Kerry Patterson: Crucial Conversations: Tools for Talking When Stakes are High
    I came with low expectations. I was severely disappointed. It's a great book. This is a well-written, timely, book with tips and reminders and steps to take with each page you read. Real-world examples, real-world steps, to create real, meaningful conversations when the stakes are high. (*****)

  • Gregg Fraley: Jack's Notebook: A business novel about creative problem solving

    Gregg Fraley: Jack's Notebook: A business novel about creative problem solving
    I read this book completel, too. That should say enough. Even more, I plan to read it again this month. It's a great story whose purpose is to share useful, practical, tips and steps you can take to more effectively and more creatively solve challenges. (*****)

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