Weather was perfect, cool clear, wind just enough to cool me down a bit. Being change over week on the weights I am aching like a good 'un so really wasn't sure how this was going to go.
I do also suffer a bit on my route because the first mile is the easiest, almost flat but overall slightly downhill, meaning of course the last mile is one of the hardest, so when I know I am on target at the end of mile 5 that doesn't mean finishing on target.
As it happens today I was actually within a second a mile of target. I would normally be disappointed by this but on change over week I'll take any good run I can get.
In order to look remotely clever I wanted to put up the screen shot from my run tracker app. Unlike the one I used to use this has nothing geographically identifiable. But it didn't work so I typed it.
6.28 miles in 47:12 speed 7.99mph
27 February 2015
26 February 2015
Deadlift 26-Feb-2015
Final day of change over week and another new exercise of sorts. I have done deadlift hold before using a bar and single arm using Dumbbells but as tiring with these the tendency is lean back taking some weight against the legs. This time I used a farmers walk handle meaning I had to hold on to the weight between my legs and when grip failed so did I.
Not sure what the handle weighs so the stated is what I put on it. Approximate weight is 10kg give or take but I'm not sure.
Deadlift hold with walk handle plus 50kg
Left 20 sec, right 25
Left 30 sec, right 28
Left 37 sec, right 27
Stiff leg deadlift On flat of bosu
3 x 10 x 70, 80, 100kg
Bent over row with fat gripz
3 x 10 x 50, 55, 60kg
Not sure what the handle weighs so the stated is what I put on it. Approximate weight is 10kg give or take but I'm not sure.
Deadlift hold with walk handle plus 50kg
Left 20 sec, right 25
Left 30 sec, right 28
Left 37 sec, right 27
Stiff leg deadlift On flat of bosu
3 x 10 x 70, 80, 100kg
Bent over row with fat gripz
3 x 10 x 50, 55, 60kg
Running 26-Feb-2015
Really thought today was going to be something awesome despite the humidity from evaporating rain. In truth it wasn't too bad at 6 seconds a mile off pace but when this is carried over 6 miles and means the overall run was almost 40 seconds too slow it feels worse than it really was.
I think I started running before it fully located me too which wasn't bright, but it will have found me within far less than the time I was out of target range. Probably lost recording about .03 miles hardly massive.
6.21 miles in 47:15 average speed 7.89mph
I think I started running before it fully located me too which wasn't bright, but it will have found me within far less than the time I was out of target range. Probably lost recording about .03 miles hardly massive.
6.21 miles in 47:15 average speed 7.89mph
Bench 25-Feb-2015
The joy of only changing things every 8 weeks or so is that I frequently get to be doing exercises I either have never done or not done in years. this time it's reverse grip bench press, something I have never done full width with that grip, and not done reverse in years. Felt really strange, required a lot from my forearms.
Reverse grip bench
3 x 10 x 50kg Try 55 or 60 next time.
Kettlebell snatch alternates
3 x 10 a side x 20kg Try 24 next time, may need 20 on standby
Tricep push down
3 x 10 x 20kg 30 nest week
Reverse grip bench
3 x 10 x 50kg Try 55 or 60 next time.
Kettlebell snatch alternates
3 x 10 a side x 20kg Try 24 next time, may need 20 on standby
Tricep push down
3 x 10 x 20kg 30 nest week
24 February 2015
Intervals
Take one pair of very tired achy legs due to changeover week, add serious head wind at one end of my interval area and shelter at the other, mix liberally and it should be a recipe for a disastrous session.
I always type the first part before actually checking how I have done, because it's good to see the difference between perception and reality. I expect to have failed to be on pace for around half the sprints, because of the head wind. This was air in a serious hurry and the area I do my intervals in is largely exposed especially when the leaves have dropped from the hedges.
Overall I scored 98% which means very little because the majority of my session is taken up with warm up, cool down and recoveries. The part I care about is the sprints, 4 were on target, all without the head wind, 2 were very close and in fairness none of them were disgracefully out, too far of course, otherwise there would be no point having targets.
Overall pace I was higher than last week which is surprise.
4 miles in 32:22 average pace 8:04 a mile
I always type the first part before actually checking how I have done, because it's good to see the difference between perception and reality. I expect to have failed to be on pace for around half the sprints, because of the head wind. This was air in a serious hurry and the area I do my intervals in is largely exposed especially when the leaves have dropped from the hedges.
Overall I scored 98% which means very little because the majority of my session is taken up with warm up, cool down and recoveries. The part I care about is the sprints, 4 were on target, all without the head wind, 2 were very close and in fairness none of them were disgracefully out, too far of course, otherwise there would be no point having targets.
Overall pace I was higher than last week which is surprise.
4 miles in 32:22 average pace 8:04 a mile
Squats 23-Feb-2015
Changeover week. As happens a lot I have written this up the day after and everything from my ribcage down is aching well, so this was a good session.
Thrown in a couple of things I haven't done before which is always fun, kept the weights moderate because of being in unfamiliar territory and stayed safe by doing so.
Figured out why the bosu wasn't going pop when I was doing squats on it the wrong way up taking it well above the recommended weight limit. Pressure = weight / area, so when standing on it the right way up the weight is distributed only through the area of the soles of my feet, while having it the other way up means it has more area to distribute the weight over. This time I am using it the right way up and because I haven't done this in a while I am finding it hard work, which is the good news.
I have done overhead squats before, not lunges, these are static feet at the moment but I might see if I can progress to step forward lunges during this block.
Hip lifts are done various ways, I am using a dipping belt and have the weight between my legs. Will need to use a different clip, the one supplied with the belt was not designed to cope with 75kg and I anticipate the weight will go a good bit higher than that.
I normally do co-ordination work at the end when fatigued, this time I am trying to heavy exercise at the end just to mix it up.
Front squats on bosu
3 x 10 1st set 40kg, 2nd and 3rd 50kg, should be starting on 60 next time.
Overhead lunges on side each set
2 x 10 x 20kg, 2 x 10 x 30kg, start on 30kg next time
Hip lifts
3 x 10 25, 50, 75kg, start at 75 next time, should hit 100kg or possibly 120.
Thrown in a couple of things I haven't done before which is always fun, kept the weights moderate because of being in unfamiliar territory and stayed safe by doing so.
Figured out why the bosu wasn't going pop when I was doing squats on it the wrong way up taking it well above the recommended weight limit. Pressure = weight / area, so when standing on it the right way up the weight is distributed only through the area of the soles of my feet, while having it the other way up means it has more area to distribute the weight over. This time I am using it the right way up and because I haven't done this in a while I am finding it hard work, which is the good news.
I have done overhead squats before, not lunges, these are static feet at the moment but I might see if I can progress to step forward lunges during this block.
Hip lifts are done various ways, I am using a dipping belt and have the weight between my legs. Will need to use a different clip, the one supplied with the belt was not designed to cope with 75kg and I anticipate the weight will go a good bit higher than that.
I normally do co-ordination work at the end when fatigued, this time I am trying to heavy exercise at the end just to mix it up.
Front squats on bosu
3 x 10 1st set 40kg, 2nd and 3rd 50kg, should be starting on 60 next time.
Overhead lunges on side each set
2 x 10 x 20kg, 2 x 10 x 30kg, start on 30kg next time
Hip lifts
3 x 10 25, 50, 75kg, start at 75 next time, should hit 100kg or possibly 120.
23 February 2015
The Easy Route, Why It Becomes The Hard Path
The inspiration for this comes from an authors thread I enjoy reading. Ironically I ended up there by following a thread from someone I know from a fitness forum, in fact it's his brother. I have asked his permission and have linked to his post here https://thedarkword.wordpress.com/2015/02/22/its-a-little-heartbreaking-when/#comment-919
I am not a fan of easy routes and though I know I would be one of the many unpublished writers, if you don't count a single story in a magazine, the point raised in this post is something I have applied before and appreciated.
The easy route is the one with least effort and often perception of most reward for that effort.
I see it and loath it most in parenting, if you want an easy life, don't have children, simple as. None of them are easy, be ready for it or don't bother. I have infinitely more time and respect for people who have no children because they knew it would interfere with the lifestyle they enjoy than people with them who regret losing it.
I remember a number of years ago being told by a parent how they couldn't control their early teenaged daughter while apologising for what she had done. My response that if he'd waited that long to instil discipline, then it was his fault not hers, wasn't well received and a mumbled 'I suppose so' showed how he was suffering for having taken the easy route.
Tough call parents don't have hearts of stone, they are made of patchwork from the times our children break them. Discipline and abuse are often paired up as if one requires the other, strangely my son is recognised as having incredible discipline and he has never been hit or physically reprimanded. The first word he learned was 'No' and discipline hasn't let up since. Most of the time he appreciates his life, at times he hates me for being so hard on him and then he watches the behaviour of others and thanks me for ensuring he doesn't act that way. The latter is something I never expected until he reached adulthood, but it has happened frequently.
I didn't take the easy route and my son appreciates this. He is Asperger's, as many of the best people are, so his sense of right and wrong are very pronounced, something that can make discipline very easy if treated properly. However it also brings the rule for one is rule for all attitude, not a bad thing but an issue for 'do as I say, not as I do' parenting. One of the tricks we have used most of his life is to allow him to tell us off, there have been occasions where this was accompanied by Dad misbehaving to reinforce the rule in his mind, it works far better than most expect, though you do get funny looks when your preschool child is telling you off for being naughty. Come to that I don't think the funny looks have stopped despite him being somewhat older now.
There are a lot of books about parenting and the reason many choose not to read any is because no child is by the book, aka laziness. My child like all others is not by the book, but having read a number of them equipped me with potential ideas for the areas where he is, which in truth is most areas by at least one of the books. Much of what I have done has backfired, some in spectacular style, so they got tried once and never again. Other things were no good initially but I have watched him grow into a person where they are worth doing.
I am also a firm believer that if you treat children like idiots they will become them. There have been conversations with my son where I have spent more time explaining what the things I have said mean than on the actual topic, but he now has a very good vocabulary and a great thirst for knowledge. I have instilled in him the idea that if he wants something he can achieve it if he is willing to work hard at it, and like most of us there are a number of things he would like to be good at but can't be bothered to put in the work for. Unlike most of us however there are a few areas he really does work at and really excels in, treating him as if he was just a child and wouldn't understand would not have allowed this.
Of course there is the other danger, shortening childhood. Desire for the child to do well over-ruling the desire to let them have fun. I am not someone who cares about getting funny looks, I consider it an occupational hazard. My son wants to play tig, have me propel him and some friends on a tyre swing etc. I get on with it. Childhood is short enough enjoy it and let others enjoy it. Remember growing old is compulsory, growing up is optional.
Fitness. I will have said before that one of the best things about getting older is the number of people attributing my fitness to age keeps dwindling. I would say the best thing about turning 41 was not being 40 anymore, I didn't mind being 40, it was people's reaction to it I found difficult, especially when I wasn't traumatised by having an age with a zero at the end.
I have increased my lunchtime running distance to just over 10k, which someone pointed out to me is a distance many aspire to run then declare he wished he could do it and be so fit. If I had been in an environment where some diplomacy is not a prerequisite I would likely have informed said person that this isn't a fluke or something linked to me being somehow gifted and special, this is the result of me having spent decades training despite the ridicule etc. that comes with it.
I will say myself that many of the things I do in training are only to be undertaken after consultation with a registered psychiatrist but none the less if you want to be fit or even just look the part, wishing for it is not the way to go.
It is easier to drive than walk, sit on the sofa than go to the gym, play computer games or surf the net at lunch than go for a run. There is however a huge cost to this. I have heard so many people tell me of Fred or Mildred who lived to be 90 while smoking and drinking every day, I have seen many Fred and Mildreds in my life who struggle to walk up a flight of stairs without a cigarette break, take so much medication to control the lifestyle related bad heath they should rattle, have no mobility at all and where a decent orgasm would be the last thing they would ever do.
In contrast I remember a couple where the man was Europe's No. 1 biathlete in his age group (60-70) and his wife was an aerobics instructor, teaching many half her age who struggled to keep up. The wife was less than discrete about why she was generally smiling and had the simple guidance that all women should marry stamina athletes if they wanted a happy marriage. Her very unassuming husband was so used to hearing it he never reacted. I haven't seen either of these two in many years and there is even a possibility they could be dead now. If this is the case they would have died in their 70s, maybe early 80s for the husband, younger than Fred or Mildred. However I would trade the existence sustained by Fred and Mildred for the life thoroughly enjoyed by the other 2 in a heartbeat.
Fitness is a lifestyle, not a trend or a short term fad. My wife gets told every time I hit a milestone birthday that I will slow down at some point and the body and ability I have worked so hard for will wither away. The last time was during my 40th year and she'd had enough so told them that people said when I was 30 that I would have stopped by 40, now they were saying by the time I am 50 or 60, and she doesn't see it happening. I enjoy my life too much to let it go. It's not the easy route, but I am finding everyday things far easier than others my age and younger now, so overall it is making my life easier.
Interests and career. For me writing is an interest, for the gentleman who wrote the post inspiring this weighty tome this is a career. Subsequently he is working infinitely harder on his writing and is far better at it than I am, despite being so much younger. The time and commitment he has put into this is why, in terms of time spent writing, he is leagues ahead of me, and the practice has made him more talented. In contrast of course if there was a SQL writing contest between us I would run rings around him, even if marked on artistic influence, that would be selective writing, if you got the joke you are as sad as I am.
For some of us making our interest our career is a great idea and incredibly rewarding. I have the utmost respect and admiration for those who can do this and no small measure of envy, because I tried it and hated it. For me career and interests have to be very separate, I enjoy my work but not as much as my interests. I am also far too obsessive to make my interests my career because it would mean having to put up with people less obsessive and I can't do that.
I am good at my job and probably still better at my interests, despite having to spend far more time at work than play. Finding what I do for a living interesting is a sure sign of how uninteresting I can truly be. None the less I do and especially over the last couple of years where I have been in a position that works to my strengths with people employed to break my stuff I have become more accomplished and am enjoying it even more. The desire to constantly improve is in me already so having the steady stream of challenges and testers finding thing that could break my logic regardless of how unlikely keeps pushing me to be better outside of my comfort zone. The good news is because I do a job that either requires you to be insane or will soon make you so, most don't want to do it, so demand is high enough for me to make a comfortable if not lavish living.
I am too belligerent to allow myself to not be fit, and enjoy being outside my comfort zone to ever stop learning. My idea of relaxing TV ranges from disengage brain movies where physics takes the day off or stand up comedy, to astrophysics, history, geology and natural history. I get a buzz out of being wrong and like seeing things that show me how little I know about the world.
Religion. This one will be contentious and I will make it clear it is not a dig at all theists, but there are a hardcore group for whom it is simply easier to learn selective bits of a religion from a person in a pulpit than that technical sciency stuff.
America is very big on atheist slamming at the moment and part of this was to show how ignorant atheists are about religion, especially their native Christianity. I cannot imagine a piece of research funded by religious groups rebounding more spectacularly if they'd tried. Overall knowledge of major religions in the modern world, atheists scored above all others, knowledge of Christianity and its scriptures, well I'll by darned if it's not those pesky atheists again. Who let them near a bible?
Religion is something used by some to enhance their lives, and others to control lives. The former have my respect as long as they don't allow it to blind them to one inevitable truth all of us must accept, all of us could be wrong. While the keep this in mind they will seek knowledge from outside the prescribed literature and improve their understanding of what they perceive as the world their god(s) gave them. The latter especially when they seek to profit by promoting ignorance get no such respect. They are encouraging people to limit their minds to line their own pockets or keep control of people to lazy and stupid to question them.
The classic was someone declaring creationism must be exactly as written in the bible and evolution couldn't ever have happened. I pointed out to this person they lived a few miles from a site where animals have evolved to a separate subspecies within the last 150-200 years, so much so that the worms living there cannot breed with those from 30 miles away because they are genetically incompatible. The response was that this is just earthworms and not much of a change, totally missing that this in only a couple of hundred years shows how much is possible in a few billion, that is why young earth creationists cling so hard to earth being a juvenile. Fun to see them declaring the world as being younger than some living organisms in our world today.
This is just one area where people take the easy route because thinking makes their brain hurt. Sorry to have singled out religion, there are many others, this is just the biggest target.
Hiding or running away. This isn't a sleight against my favoured form of self-defence, the ancient and mystical art of legitquick. This is the response to stress and tough life where we hide in substances or run away.
Am I being hypocritical here? Heck yes. I had a tough time in youth, not the toughest by any means but enough to feel that death was a preferable option to struggling on through life a few times. Then when I did get out of home I ran away from the place I knew to do stupid things endangering my life in order to escape the stress of being at home. As it happens it almost worked for me, because I came back mentally stronger and on the right path to being able to face the issues in my head. I say almost quite generously in truth, it took me a number of years before I actually did start dealing with the issues, and fell foul of the same thing most who run from their own mind do. When you stop running the problems are still there.
The same is true of those using substances to escape. There are too many, which only needs to be 1 in this instance, who declare with pride that military didn't get counselling after the world wars, they just got on with it. First of all this is nonsense, the amount spent on post war counselling was quite substantially above £0, but not enough. Growing up I knew of many ex-military who hid inside bottles to escape their wartime past, most stayed in them until they died. These war casualties will not appear on any memorials because we aren't supposed to think about the fact that our minds get messed up by war, mass killing is not something we naturally adapt to unless we are already a bit messed up.
The easy way here has one of 2 results. Either the rest of your life is spent in a state of running or hiding with the issues this brings, especially when the hiding is in substances. Alternatively you will come out of it at some point and at best have to deal with the issues and more likely have to deal with the original issues and the damage you have caused yourself and others during that time.
My time of running was when I was struggling to reclaim feelings I had stopped having, not hiding from just not experiencing anymore. The trail of human wreckage I left in my wake is something I have to live with and no amount of apologies will ever remedy in some cases. Most knew me by reputation so viewed me as disposable, the rest got badly hurt as I ploughed through too hung up on my journey. When I stopped running I had one person to support me, who was capable of giving me a swift kick to ensure I got back on track and got off the easy road. I wish I had done so earlier.
My mother was another example and as I have said before those who instantly judge that she was an alcoholic for so long need to have lived here life and see how strong they were when she reached for the bottle. The big issue of course came when she then found herself stuck alone with a child she had been very clear about not wanting because she wasn't ready for, needed to provide for it and had no qualifications due to being removed from school at 14. It was after I had come back from dangerous sports that she stopped drinking so it had been a few decades in the bottle. The easy route led her to a place where she had to deal with the original issues, chronic health problems, a string of failed relationships and the damage caused to me, destination was far from easy.
Relationships. I do get very bored of seeing couples who evidently tolerate each other rather than love each other. They are another example of cases where people just settled because it was easier. Do yourself a favour, don't do this, I didn't and trust me it was worth waiting to be sure.
Being alone scares a lot of people and that is fair enough. I always thought I would grow old alone and felt I deserved to, this was less a fear, more an acceptance, but none the less it wasn't pleasant. I have watched others look at the relationship I have with my wife and wish they had something like it, like most things they are looking at the results not the process. I am not an easy person to live with in fact I am a walking nightmare, fortunately so is my wife for most. We both push hard and are less than forgiving or our own or often each others shortcomings. This has meant we have worked with each other to improve as a couple by working hard as a team, the alternative which would have happened by pairing us with normal people is we would destroy them.
I have been impressed with some couples I thought at first glance were just settling then realised were destined to work well because they wanted the same out of life together. This is very much the point of who does and doesn't end up in happy relationships in later years. Who you are now matters less than who you want to be and how much effort you are willing to put into getting there, ideally you will both support each other then you have it sorted.
This rant went on a bit longer than intended but hey, it's been a while since the last one.
I am not a fan of easy routes and though I know I would be one of the many unpublished writers, if you don't count a single story in a magazine, the point raised in this post is something I have applied before and appreciated.
The easy route is the one with least effort and often perception of most reward for that effort.
I see it and loath it most in parenting, if you want an easy life, don't have children, simple as. None of them are easy, be ready for it or don't bother. I have infinitely more time and respect for people who have no children because they knew it would interfere with the lifestyle they enjoy than people with them who regret losing it.
I remember a number of years ago being told by a parent how they couldn't control their early teenaged daughter while apologising for what she had done. My response that if he'd waited that long to instil discipline, then it was his fault not hers, wasn't well received and a mumbled 'I suppose so' showed how he was suffering for having taken the easy route.
Tough call parents don't have hearts of stone, they are made of patchwork from the times our children break them. Discipline and abuse are often paired up as if one requires the other, strangely my son is recognised as having incredible discipline and he has never been hit or physically reprimanded. The first word he learned was 'No' and discipline hasn't let up since. Most of the time he appreciates his life, at times he hates me for being so hard on him and then he watches the behaviour of others and thanks me for ensuring he doesn't act that way. The latter is something I never expected until he reached adulthood, but it has happened frequently.
I didn't take the easy route and my son appreciates this. He is Asperger's, as many of the best people are, so his sense of right and wrong are very pronounced, something that can make discipline very easy if treated properly. However it also brings the rule for one is rule for all attitude, not a bad thing but an issue for 'do as I say, not as I do' parenting. One of the tricks we have used most of his life is to allow him to tell us off, there have been occasions where this was accompanied by Dad misbehaving to reinforce the rule in his mind, it works far better than most expect, though you do get funny looks when your preschool child is telling you off for being naughty. Come to that I don't think the funny looks have stopped despite him being somewhat older now.
There are a lot of books about parenting and the reason many choose not to read any is because no child is by the book, aka laziness. My child like all others is not by the book, but having read a number of them equipped me with potential ideas for the areas where he is, which in truth is most areas by at least one of the books. Much of what I have done has backfired, some in spectacular style, so they got tried once and never again. Other things were no good initially but I have watched him grow into a person where they are worth doing.
I am also a firm believer that if you treat children like idiots they will become them. There have been conversations with my son where I have spent more time explaining what the things I have said mean than on the actual topic, but he now has a very good vocabulary and a great thirst for knowledge. I have instilled in him the idea that if he wants something he can achieve it if he is willing to work hard at it, and like most of us there are a number of things he would like to be good at but can't be bothered to put in the work for. Unlike most of us however there are a few areas he really does work at and really excels in, treating him as if he was just a child and wouldn't understand would not have allowed this.
Of course there is the other danger, shortening childhood. Desire for the child to do well over-ruling the desire to let them have fun. I am not someone who cares about getting funny looks, I consider it an occupational hazard. My son wants to play tig, have me propel him and some friends on a tyre swing etc. I get on with it. Childhood is short enough enjoy it and let others enjoy it. Remember growing old is compulsory, growing up is optional.
Fitness. I will have said before that one of the best things about getting older is the number of people attributing my fitness to age keeps dwindling. I would say the best thing about turning 41 was not being 40 anymore, I didn't mind being 40, it was people's reaction to it I found difficult, especially when I wasn't traumatised by having an age with a zero at the end.
I have increased my lunchtime running distance to just over 10k, which someone pointed out to me is a distance many aspire to run then declare he wished he could do it and be so fit. If I had been in an environment where some diplomacy is not a prerequisite I would likely have informed said person that this isn't a fluke or something linked to me being somehow gifted and special, this is the result of me having spent decades training despite the ridicule etc. that comes with it.
I will say myself that many of the things I do in training are only to be undertaken after consultation with a registered psychiatrist but none the less if you want to be fit or even just look the part, wishing for it is not the way to go.
It is easier to drive than walk, sit on the sofa than go to the gym, play computer games or surf the net at lunch than go for a run. There is however a huge cost to this. I have heard so many people tell me of Fred or Mildred who lived to be 90 while smoking and drinking every day, I have seen many Fred and Mildreds in my life who struggle to walk up a flight of stairs without a cigarette break, take so much medication to control the lifestyle related bad heath they should rattle, have no mobility at all and where a decent orgasm would be the last thing they would ever do.
In contrast I remember a couple where the man was Europe's No. 1 biathlete in his age group (60-70) and his wife was an aerobics instructor, teaching many half her age who struggled to keep up. The wife was less than discrete about why she was generally smiling and had the simple guidance that all women should marry stamina athletes if they wanted a happy marriage. Her very unassuming husband was so used to hearing it he never reacted. I haven't seen either of these two in many years and there is even a possibility they could be dead now. If this is the case they would have died in their 70s, maybe early 80s for the husband, younger than Fred or Mildred. However I would trade the existence sustained by Fred and Mildred for the life thoroughly enjoyed by the other 2 in a heartbeat.
Fitness is a lifestyle, not a trend or a short term fad. My wife gets told every time I hit a milestone birthday that I will slow down at some point and the body and ability I have worked so hard for will wither away. The last time was during my 40th year and she'd had enough so told them that people said when I was 30 that I would have stopped by 40, now they were saying by the time I am 50 or 60, and she doesn't see it happening. I enjoy my life too much to let it go. It's not the easy route, but I am finding everyday things far easier than others my age and younger now, so overall it is making my life easier.
Interests and career. For me writing is an interest, for the gentleman who wrote the post inspiring this weighty tome this is a career. Subsequently he is working infinitely harder on his writing and is far better at it than I am, despite being so much younger. The time and commitment he has put into this is why, in terms of time spent writing, he is leagues ahead of me, and the practice has made him more talented. In contrast of course if there was a SQL writing contest between us I would run rings around him, even if marked on artistic influence, that would be selective writing, if you got the joke you are as sad as I am.
For some of us making our interest our career is a great idea and incredibly rewarding. I have the utmost respect and admiration for those who can do this and no small measure of envy, because I tried it and hated it. For me career and interests have to be very separate, I enjoy my work but not as much as my interests. I am also far too obsessive to make my interests my career because it would mean having to put up with people less obsessive and I can't do that.
I am good at my job and probably still better at my interests, despite having to spend far more time at work than play. Finding what I do for a living interesting is a sure sign of how uninteresting I can truly be. None the less I do and especially over the last couple of years where I have been in a position that works to my strengths with people employed to break my stuff I have become more accomplished and am enjoying it even more. The desire to constantly improve is in me already so having the steady stream of challenges and testers finding thing that could break my logic regardless of how unlikely keeps pushing me to be better outside of my comfort zone. The good news is because I do a job that either requires you to be insane or will soon make you so, most don't want to do it, so demand is high enough for me to make a comfortable if not lavish living.
I am too belligerent to allow myself to not be fit, and enjoy being outside my comfort zone to ever stop learning. My idea of relaxing TV ranges from disengage brain movies where physics takes the day off or stand up comedy, to astrophysics, history, geology and natural history. I get a buzz out of being wrong and like seeing things that show me how little I know about the world.
Religion. This one will be contentious and I will make it clear it is not a dig at all theists, but there are a hardcore group for whom it is simply easier to learn selective bits of a religion from a person in a pulpit than that technical sciency stuff.
America is very big on atheist slamming at the moment and part of this was to show how ignorant atheists are about religion, especially their native Christianity. I cannot imagine a piece of research funded by religious groups rebounding more spectacularly if they'd tried. Overall knowledge of major religions in the modern world, atheists scored above all others, knowledge of Christianity and its scriptures, well I'll by darned if it's not those pesky atheists again. Who let them near a bible?
Religion is something used by some to enhance their lives, and others to control lives. The former have my respect as long as they don't allow it to blind them to one inevitable truth all of us must accept, all of us could be wrong. While the keep this in mind they will seek knowledge from outside the prescribed literature and improve their understanding of what they perceive as the world their god(s) gave them. The latter especially when they seek to profit by promoting ignorance get no such respect. They are encouraging people to limit their minds to line their own pockets or keep control of people to lazy and stupid to question them.
The classic was someone declaring creationism must be exactly as written in the bible and evolution couldn't ever have happened. I pointed out to this person they lived a few miles from a site where animals have evolved to a separate subspecies within the last 150-200 years, so much so that the worms living there cannot breed with those from 30 miles away because they are genetically incompatible. The response was that this is just earthworms and not much of a change, totally missing that this in only a couple of hundred years shows how much is possible in a few billion, that is why young earth creationists cling so hard to earth being a juvenile. Fun to see them declaring the world as being younger than some living organisms in our world today.
This is just one area where people take the easy route because thinking makes their brain hurt. Sorry to have singled out religion, there are many others, this is just the biggest target.
Hiding or running away. This isn't a sleight against my favoured form of self-defence, the ancient and mystical art of legitquick. This is the response to stress and tough life where we hide in substances or run away.
Am I being hypocritical here? Heck yes. I had a tough time in youth, not the toughest by any means but enough to feel that death was a preferable option to struggling on through life a few times. Then when I did get out of home I ran away from the place I knew to do stupid things endangering my life in order to escape the stress of being at home. As it happens it almost worked for me, because I came back mentally stronger and on the right path to being able to face the issues in my head. I say almost quite generously in truth, it took me a number of years before I actually did start dealing with the issues, and fell foul of the same thing most who run from their own mind do. When you stop running the problems are still there.
The same is true of those using substances to escape. There are too many, which only needs to be 1 in this instance, who declare with pride that military didn't get counselling after the world wars, they just got on with it. First of all this is nonsense, the amount spent on post war counselling was quite substantially above £0, but not enough. Growing up I knew of many ex-military who hid inside bottles to escape their wartime past, most stayed in them until they died. These war casualties will not appear on any memorials because we aren't supposed to think about the fact that our minds get messed up by war, mass killing is not something we naturally adapt to unless we are already a bit messed up.
The easy way here has one of 2 results. Either the rest of your life is spent in a state of running or hiding with the issues this brings, especially when the hiding is in substances. Alternatively you will come out of it at some point and at best have to deal with the issues and more likely have to deal with the original issues and the damage you have caused yourself and others during that time.
My time of running was when I was struggling to reclaim feelings I had stopped having, not hiding from just not experiencing anymore. The trail of human wreckage I left in my wake is something I have to live with and no amount of apologies will ever remedy in some cases. Most knew me by reputation so viewed me as disposable, the rest got badly hurt as I ploughed through too hung up on my journey. When I stopped running I had one person to support me, who was capable of giving me a swift kick to ensure I got back on track and got off the easy road. I wish I had done so earlier.
My mother was another example and as I have said before those who instantly judge that she was an alcoholic for so long need to have lived here life and see how strong they were when she reached for the bottle. The big issue of course came when she then found herself stuck alone with a child she had been very clear about not wanting because she wasn't ready for, needed to provide for it and had no qualifications due to being removed from school at 14. It was after I had come back from dangerous sports that she stopped drinking so it had been a few decades in the bottle. The easy route led her to a place where she had to deal with the original issues, chronic health problems, a string of failed relationships and the damage caused to me, destination was far from easy.
Relationships. I do get very bored of seeing couples who evidently tolerate each other rather than love each other. They are another example of cases where people just settled because it was easier. Do yourself a favour, don't do this, I didn't and trust me it was worth waiting to be sure.
Being alone scares a lot of people and that is fair enough. I always thought I would grow old alone and felt I deserved to, this was less a fear, more an acceptance, but none the less it wasn't pleasant. I have watched others look at the relationship I have with my wife and wish they had something like it, like most things they are looking at the results not the process. I am not an easy person to live with in fact I am a walking nightmare, fortunately so is my wife for most. We both push hard and are less than forgiving or our own or often each others shortcomings. This has meant we have worked with each other to improve as a couple by working hard as a team, the alternative which would have happened by pairing us with normal people is we would destroy them.
I have been impressed with some couples I thought at first glance were just settling then realised were destined to work well because they wanted the same out of life together. This is very much the point of who does and doesn't end up in happy relationships in later years. Who you are now matters less than who you want to be and how much effort you are willing to put into getting there, ideally you will both support each other then you have it sorted.
This rant went on a bit longer than intended but hey, it's been a while since the last one.
Running 23-Feb-2015
Well there is good news and bad news.
Good news is I now have a route that is pretty close to 10km, in fact so close you would have to go to 2 decimal places to find out it was slightly above 10k.
Bad news is this was considerably slower than I have been recently. Not sure why, there was a bit of wind out there which means running into a head wind or having the air I need to breath in being blown away from me, but even still this should have been faster, it's almost a minute slower than the run last Thursday which was slightly longer.
6.24 miles in 48:52 speed 7.67mph, 19 seconds a mile too slow.
Good news is I now have a route that is pretty close to 10km, in fact so close you would have to go to 2 decimal places to find out it was slightly above 10k.
Bad news is this was considerably slower than I have been recently. Not sure why, there was a bit of wind out there which means running into a head wind or having the air I need to breath in being blown away from me, but even still this should have been faster, it's almost a minute slower than the run last Thursday which was slightly longer.
6.24 miles in 48:52 speed 7.67mph, 19 seconds a mile too slow.
20 February 2015
Deadlift 19-Feb-2015
I am getting used to the fat grips now and crazily enough getting quite co-ordinated at high pulls on the bosu too. The reason I took this outside the rack last week was because my head ends up between the pull down section of the high low pulley and chins bar which was quite scary on tip toes balanced on a wobbly bosu. This week I was back in the rack and feeling confident.
Deadlifts with fat gripz, static starts
3 x 10 80kg 1st 85kg 2nd and 3rd, go up to 90kg next time
High pulls with fat gripz on bosu
3 x 10 x 55kg
Wide grip seated row
10, 10, 7 and a bit x 90kg
Deadlifts with fat gripz, static starts
3 x 10 80kg 1st 85kg 2nd and 3rd, go up to 90kg next time
High pulls with fat gripz on bosu
3 x 10 x 55kg
Wide grip seated row
10, 10, 7 and a bit x 90kg
19 February 2015
Running 19-Feb-2015
Weight training has not only gone badly this week, it hasn't happened. Squats were wiped out by sheer level of aching from deadlifts on Saturday, it would have been stupidly dangerous to have risked unstable squats feeling like that. Last night's bench session disappeared with family issues.
Plan is deadlifts tonight, bench Saturday, squats will have to be missed.
Good news is the running today was a good one. Wet cool weather, the distance was almost perfect, slightly over and I have an adjustment I plan to make to cover for this. 1 second a mile off target pace and I think I can pull that in. Of course part of this is due to not being fatigued from weights, so there is work to do.
6.36 miles (10.24km) in 47:55 speed 7.98mph.
Plan is deadlifts tonight, bench Saturday, squats will have to be missed.
Good news is the running today was a good one. Wet cool weather, the distance was almost perfect, slightly over and I have an adjustment I plan to make to cover for this. 1 second a mile off target pace and I think I can pull that in. Of course part of this is due to not being fatigued from weights, so there is work to do.
6.36 miles (10.24km) in 47:55 speed 7.98mph.
17 February 2015
Intervals 17-Feb-2015
Core didn't feel stable enough for squats last night, will have to be this evening regardless.
Therefore I had less fatigued legs due to no squats while still suffering from deadlifts.
In fairness my body seemed largely fine, legs became very heavy toward the end and the last sprint was me at my limit, as it should be. Recovery sections just kept getting harder throughout the last few left me struggling to the point where my legs felt hollow in the sprints.
It felt stronger than last week in a lot of ways but checking it has given me a 98% score instead of 99% from last week. I am not upset by this because the breakdown shows I was either bang on target or faster for 5 of the sprints very close on 3 of the others, a bit further on one and so fare off either I missed the start or fell asleep part way through on 1. Reality is this is GPS, accurate to within 25 metres in truth and calculated to try making it better on running apps. So this was good.
3.94 miles in 32:20 average pace 08:12 mile
Therefore I had less fatigued legs due to no squats while still suffering from deadlifts.
In fairness my body seemed largely fine, legs became very heavy toward the end and the last sprint was me at my limit, as it should be. Recovery sections just kept getting harder throughout the last few left me struggling to the point where my legs felt hollow in the sprints.
It felt stronger than last week in a lot of ways but checking it has given me a 98% score instead of 99% from last week. I am not upset by this because the breakdown shows I was either bang on target or faster for 5 of the sprints very close on 3 of the others, a bit further on one and so fare off either I missed the start or fell asleep part way through on 1. Reality is this is GPS, accurate to within 25 metres in truth and calculated to try making it better on running apps. So this was good.
3.94 miles in 32:20 average pace 08:12 mile
16 February 2015
Running 16-Feb-2015
Not happy with today's run. I know there are a few reasons why it was slower than target and that in truth I was running at the limit of my lungs, which are virtually always my running weakness but still disappointed with myself today.
Today has been a reminder of what DOMS are rather than what many call DOMS. DOMS is by definition Delayed Onset of Muscle Soreness, so it is when the muscles start to ache that makes the difference. If something aches the day after training and is still aching the day after or 2 or more days after this is not DOMS because the onset was on schedule. I woke yesterday and my core was fine, calves ached a bit, traps and lats a lot, but most of my core was totally pain free. Today I woke up and my core was in agony, especially around the lower part of the sides and back of my ribs, the onset was delayed, hence DOMS.
This isn't a boast, DOMS means having done something wrong, either trained beyond your intensity limits, failed to stretch out enough, eat properly, something that will have delayed the start of repair. This is the first time I have had this in some time, I normally get what many call DOMS which is prolonged aching, and call that being alive. I don't know what I got wrong, intensity felt OK and I thought I had stretched etc. properly, but I am wrong somewhere, or a bit of everywhere. Not the first time or last it will happen of course.
Rain earlier in the day followed by slight warming meant humidity, something I really struggle with so another reason I wasn't performing at my best.
To add the final insult. I changed my route to try getting to a full 10km and increased it a whopping 0.02 miles, so instead of being 120 metres short I am now 87 metres short. Adding bits that size to a route are a pain in the rear.
Anyway enough excuses. The run is as below.
6.16 miles in 47:37 speed 7.77mph, means I needed to be 13 seconds a mile faster to be on target.
Today has been a reminder of what DOMS are rather than what many call DOMS. DOMS is by definition Delayed Onset of Muscle Soreness, so it is when the muscles start to ache that makes the difference. If something aches the day after training and is still aching the day after or 2 or more days after this is not DOMS because the onset was on schedule. I woke yesterday and my core was fine, calves ached a bit, traps and lats a lot, but most of my core was totally pain free. Today I woke up and my core was in agony, especially around the lower part of the sides and back of my ribs, the onset was delayed, hence DOMS.
This isn't a boast, DOMS means having done something wrong, either trained beyond your intensity limits, failed to stretch out enough, eat properly, something that will have delayed the start of repair. This is the first time I have had this in some time, I normally get what many call DOMS which is prolonged aching, and call that being alive. I don't know what I got wrong, intensity felt OK and I thought I had stretched etc. properly, but I am wrong somewhere, or a bit of everywhere. Not the first time or last it will happen of course.
Rain earlier in the day followed by slight warming meant humidity, something I really struggle with so another reason I wasn't performing at my best.
To add the final insult. I changed my route to try getting to a full 10km and increased it a whopping 0.02 miles, so instead of being 120 metres short I am now 87 metres short. Adding bits that size to a route are a pain in the rear.
Anyway enough excuses. The run is as below.
6.16 miles in 47:37 speed 7.77mph, means I needed to be 13 seconds a mile faster to be on target.
14 February 2015
Deadlift 14-Feb-2015
Deadlift with fat gripz
3 x 10 x 80kg
High pulls on bosu with fat gripz outside safety rack
10 x 50kg, 7 then 9 x 55kg
Wide grip seated row
3 x 10 x 90kg
3 x 10 x 80kg
High pulls on bosu with fat gripz outside safety rack
10 x 50kg, 7 then 9 x 55kg
Wide grip seated row
3 x 10 x 90kg
13 February 2015
Running 13-Feb-2015
Well I started this run feeling a bit worn and much as I have had a few of these go really well over the last month or so I would have been foolish to have expected it.
There was a definite positive. I completed the new route without issue, if a bit below my ideal target pace, it still wasn't bad.
The negative is the planned out and completed route is just a bit too short. I wanted this to be a full 10km run and it's 9.88, so I need to rejig the route slightly.
6.14 miles in 46:15 speed 7.89mph
There was a definite positive. I completed the new route without issue, if a bit below my ideal target pace, it still wasn't bad.
The negative is the planned out and completed route is just a bit too short. I wanted this to be a full 10km run and it's 9.88, so I need to rejig the route slightly.
6.14 miles in 46:15 speed 7.89mph
12 February 2015
Running 12-Feb-2015
Today was a lesson in reality vs. intention. I wanted to increase my mileage while keeping my pace as part of the ongoing desire to keep the intensity of my training on an upward trend.
at the 5 mile point of my intended 6.2 mile run I was 8 seconds off target pace so I decided to try upping my pace for the last 1.2 miles and ended up having to stop at 5.7 miles with chronic stitch. Serves me right of course I should have accepted that there are going to be hurdles on progress, but I have never been great at simply accepting reality.
On top of that I am not sure the entire route will be the 6.2 miles (10km) I want to be doing, so I may need to alter it.
5.68 miles in 42:56 speed 7.94mph
at the 5 mile point of my intended 6.2 mile run I was 8 seconds off target pace so I decided to try upping my pace for the last 1.2 miles and ended up having to stop at 5.7 miles with chronic stitch. Serves me right of course I should have accepted that there are going to be hurdles on progress, but I have never been great at simply accepting reality.
On top of that I am not sure the entire route will be the 6.2 miles (10km) I want to be doing, so I may need to alter it.
5.68 miles in 42:56 speed 7.94mph
Bench 11-Feb-2015
Despite the first 2 exercises being 10, 10, 8 rather than 3 x 10 I am not unhappy. My principal is train to failure and I did that yesterday without injury. Stopped on bench because my shoulder complained in a way that meant another one would have been injury on 8th rep of 3rd set. Stopped on push press when the 9th was only got 2/3 of the way up and everything was saying 'no chance mate.'
Bench
10, 10, 8 x 70kg
Push press
10, 10, 8 x 50kg
Close grip push ups, hands on bosu feet on punchbag
3 x 10
Bench
10, 10, 8 x 70kg
Push press
10, 10, 8 x 50kg
Close grip push ups, hands on bosu feet on punchbag
3 x 10
10 February 2015
Intervals 10-Feb-2015
I think the overall success rating on intervals is a bit on the generous side. Gave me 99% because all of my 2 minutes moderates and 6 of my sprints were within target range. I don't consider 4 sprints below target range to be 99%, I consider it to be something needing improvement.
In fairness I set the bar pretty high and got quite close so not unhappy. Just work to do.
3.9 miles in 31:54 average pace 8:10 min mile, roughly 7.34mph
In fairness I set the bar pretty high and got quite close so not unhappy. Just work to do.
3.9 miles in 31:54 average pace 8:10 min mile, roughly 7.34mph
Squats 09-Feb-2015
Overall happy with this. When last movement is too much it was a good session.
Squats on bosu
3 x 10 x 110kg may try 120 next week, see how I feel.
Jump squats increased height on jumps
3 x 10 x 90kg
Pistol squats
1 x 8 a side pretty clean then 1 x 6 on left leg, 1 x 2 on right with so many failures I decided that it was dangerous to continue.
Squats on bosu
3 x 10 x 110kg may try 120 next week, see how I feel.
Jump squats increased height on jumps
3 x 10 x 90kg
Pistol squats
1 x 8 a side pretty clean then 1 x 6 on left leg, 1 x 2 on right with so many failures I decided that it was dangerous to continue.
9 February 2015
Running 09-Feb-2015
Mixed about today's run. Last Monday I would have been really happy today after doing so well at the end of last week not quite as much. With distance recording a bit short it could be that I really did get the 8mph target but the computer says no.
I am going to increase the distance of my run to just over 6.2 miles because that will be around 10km, and I really need to get in shape.
On an unrelated topic curry heat on exit = 2 x curry heat on entry. Something I am learning to come ot terms with as my son has gone a bit crazy for curries.
5.37 miles in 40:22 speed 7.99mph (gutted)
I am going to increase the distance of my run to just over 6.2 miles because that will be around 10km, and I really need to get in shape.
On an unrelated topic curry heat on exit = 2 x curry heat on entry. Something I am learning to come ot terms with as my son has gone a bit crazy for curries.
5.37 miles in 40:22 speed 7.99mph (gutted)
7 February 2015
Deadlift 06-Feb-2015
Made a bit of a change this time as of second set of deadlifts rather than holding consistently then re gripping I put the bar fully down release slightly then lift again.
Deadlift with fat grpz
3 x 10 x 80kg
High pulls with fat grips on bosu
3 x 10 50kg 1st set 55kg 2nd & 3rd
Seated row wide grip no lean forward today
10, 6, 8 x 90kg
Deadlift with fat grpz
3 x 10 x 80kg
High pulls with fat grips on bosu
3 x 10 50kg 1st set 55kg 2nd & 3rd
Seated row wide grip no lean forward today
10, 6, 8 x 90kg
6 February 2015
Running 06-Feb-2015
OK quite annoyed at the moment. The run was going better than yesterdays, not by much but PB is PB, and I ended up on the app settings screen again. Only way I was able to get out of it stopped it tracking my run.
Not sure how to avoid this as the placement of the settings button is near where my thumb is when carrying the phone. Will try carrying the phone in my other hand and see if that helps.
In fairness I was tiring so this could have been a close call for PB at the end but it has set in my mind that 8mph is not only achievable I need to be aiming for this to be regular and ideally increasing my lunchtime running distance, maybe 6 miles instead of 5.4, or move up to over 6.21 miles which is 10km.
Anyway below is what was recorded. I finished the 5.4 but the last bit didn't get logged.
4.53 miles in 33:35 speed 8.1mph
Not sure how to avoid this as the placement of the settings button is near where my thumb is when carrying the phone. Will try carrying the phone in my other hand and see if that helps.
In fairness I was tiring so this could have been a close call for PB at the end but it has set in my mind that 8mph is not only achievable I need to be aiming for this to be regular and ideally increasing my lunchtime running distance, maybe 6 miles instead of 5.4, or move up to over 6.21 miles which is 10km.
Anyway below is what was recorded. I finished the 5.4 but the last bit didn't get logged.
4.53 miles in 33:35 speed 8.1mph
5 February 2015
Running 05-Feb-2015
Mixed run
Well my concerns for my knee hurting damaging my run were totally unfounded. Which was good news.
My app decided to open a screen I don't know and it took me a few seconds to get back and pause it which would be less annoying if not for the fact this is still my PB on this route and I don't truly know how much by. Which is good and bad news.
The PB even with delayed stop took me over the 8mph target I have had in mind for the last couple of years which is excellent news. Overall very happy bunny.
5.4 miles in 40:04 speed 8.09mph
Well my concerns for my knee hurting damaging my run were totally unfounded. Which was good news.
My app decided to open a screen I don't know and it took me a few seconds to get back and pause it which would be less annoying if not for the fact this is still my PB on this route and I don't truly know how much by. Which is good and bad news.
The PB even with delayed stop took me over the 8mph target I have had in mind for the last couple of years which is excellent news. Overall very happy bunny.
5.4 miles in 40:04 speed 8.09mph
Bench (sort of) 04-Jan-2015
Switching set up around after bench I really whacked my knee cap on the end of one of the safety bars, yes the irony has occurred to me, then broke something that needed to be cleared up. So by the time I came to push press I was able to get 1 almost good set, then totally lost focus.
Not best pleased, but not every session can be great. Hope the hurt knee doesn't impact my running and deadlift session.
Bench
3 x 10 x 70kg
Push press
50kg sets of 9, 6 & 2
Not best pleased, but not every session can be great. Hope the hurt knee doesn't impact my running and deadlift session.
Bench
3 x 10 x 70kg
Push press
50kg sets of 9, 6 & 2
3 February 2015
Intervals 03-Feb-2015
That was hard work, just as it should be. I think it was consistent, but will find out when I look at the stats on my phone.
There is something deeply strange about running on a thin layer of snow and ice, to thin for snow trax but still slippery. Add in that the sprint part of every other interval was on some of this and it might explain people thinking there was something strange about what I was doing.
Got 100% on the session. I think it might be an idea to increase the speed for each as I was over on all sprints target 6 min mile and most recovery sessions target 10 min mile. These need to be around 5:15 and 9:20. Having checked I can set recovery to 9:20 but it's all in 20 second increments so sprint is at 5 minute mile target now, faster than I managed today so good target.
3.8 miles in 32:02 average pace 08:28 min mile
There is something deeply strange about running on a thin layer of snow and ice, to thin for snow trax but still slippery. Add in that the sprint part of every other interval was on some of this and it might explain people thinking there was something strange about what I was doing.
Got 100% on the session. I think it might be an idea to increase the speed for each as I was over on all sprints target 6 min mile and most recovery sessions target 10 min mile. These need to be around 5:15 and 9:20. Having checked I can set recovery to 9:20 but it's all in 20 second increments so sprint is at 5 minute mile target now, faster than I managed today so good target.
3.8 miles in 32:02 average pace 08:28 min mile
Squats 02-Feb-2015
Back to training on proper day. And aching like heck all around the core the day after, spot on.
Squats on bosu
3 x 10 1st 2 sets 100kg, 3rd 110kg. Would like to get 3 sets on 110kg next week, but will see how it goes.
Jump squats
3 x 10 x 90kg
Pistol squats
3 x 6 a side getting better all the time. Co-ordinating at the end of this session is not great but improving.
Squats on bosu
3 x 10 1st 2 sets 100kg, 3rd 110kg. Would like to get 3 sets on 110kg next week, but will see how it goes.
Jump squats
3 x 10 x 90kg
Pistol squats
3 x 6 a side getting better all the time. Co-ordinating at the end of this session is not great but improving.
2 February 2015
Running 02-Feb-2015
Improving again. Almost back under 41 minutes as I was at the start of December. I will get 8mph back
Cool, clear ideal conditions to be out running.
5.38 miles in 41:07 speed 7.86mph, the pace of 7:38 min mile means I need to wipe 8 seconds of each mile.
Cool, clear ideal conditions to be out running.
5.38 miles in 41:07 speed 7.86mph, the pace of 7:38 min mile means I need to wipe 8 seconds of each mile.
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