Hundred Push Ups Week 5 Day 3

If you'd like to be notified next time I write something, sign up for email alerts or subscribe to my RSS feed. Thanks for reading!

Going in to this afternoon’s push ups I’d already resigned myself to repeating Week 5 after a couple of mild failures earlier this week.
However, it turned out to be quite a good workout and I *almost* made it through to the end.

Required: 18, 18, 16, 16, 14, 14, 12, at least 40

If the numbers look quite low, don’t be fooled; 30 seconds rest between the reps made for a very aerobic workout. My heart was beating pretty fast the whole time!

I managed the pairs of 18’s, 16’s and 14’s quite comfortably, eased through the 12 and then gave it my all for the 40. Still feeling good at 30 I thought I was going to make it, but at 38 I was completely done. So close, yet so far, but now I have a few days off before I repeat Week 5. Let’s hope it’s a success next time around….

Actual: 18, 18, 16, 16, 14, 14, 12, 38

KaleRunning Announce ChronoTrack Timing System Acquisition

Exciting times ahead for local Race Management & Timing Company Kale Running as they announce the acquisition of the ChronoTrack Timing System.

Kale Running are one of 20 leading timers in the United States and the only timing company in Virginia to get on board with the innovative system.

One of the many goals of the ChronoTrack system is to simplify the timing process for athletes. At the heart of the system is a disposable tag that eliminates the need for several organizational choke points which hopefully will mean more time for athletes to focus on their race and less time waiting in lines. Shorter lines before the race and no line to return your tag/chip after the race definitely sound good to me!

ChronoTrack was used to time the Los Angeles Marathon in March 2008 and the Cleveland Marathon in May 2008. During the Cleveland Marathon there was heavy rainfall and exceptionally high winds throughout the race.

The results from the these races prove that the system is a professional, all weather timing system ready for the rigors of timing races in the 21st Century.

said David Simms, President SAI Timing.

So, how does it work?

The disposable D-tag is easy to attach your shoe and far lighter and less intrusive than other timing tags and chips. Apparently, once the D-tag is attached to your shoe, you’ll quickly forget it’s even there! Official instructions for attaching the D-Tag to your shoe are available here.

What are the benefits to the athlete?

• No pre-race check-in
• Tag is disposable
• Easier to attach to shoe
• Lighter, less intrusive tag
• Accurate Time
• No Fees for lost or unreturned tags
• No post-race tag return

ChronoTrack have also put together a useful list of frequently asked questions:

What happens if the D-tag gets wet?
The tag is completely weatherproof and will work regardless of rain, heat, storms, humidity or other inclement conditions.

How do I make sure I have the right tag?
Each tag will be clearly marked with the bib number of the participant to whom the tag is assigned. Because the timing tags are clearly marked with the runner’s bib number, there is no need for “chip check” or “tag check” at packet pickup. The purpose of traditional chip check was to ensure that the chip given to the runner was the correct chip. Because the tags are already labeled with the runner’s bib number, there is no need to check that the tag is correctly assigned.

How do I make sure that my tag works?
Each D-tag is checked and double-checked for functionality before they are distributed to the athlete. The tag is always “on” and does not need to be activated. There will be no “tag check” or “chip check” at the EXPO.

I already own another timing chip; can I use it with the ChronoTrack system?
No. Using the disposable D-tag assigned and given to you before the race is the only method to correctly track your times. Other tags and chips are not compatible with the ChronoTrack system.

What is tag time and how is it different from gun time?
Tag time (Chip time) is recorded by an electronic tag that is attached to a runner’s shoe. Your tag records the time at which you cross the start line, the finish line and several split times in between. Tag time is often shorter than gun time because tag time begins when a runner crosses the start line while gun time starts when the gun is fired; many runners don’t cross the start line until several minutes after their official gun time has begun.

How accurate is tag time?
Tag time is the most accurate form of marathon timing available because it measures the exact time between a runner crossing the start line and the finish line. Tag time also records several important splits, providing an accurate record of a runner’s pace.

Can I leave the D-tag on my bib?
No. For optimal performance, the D-tag must be attached to the shoe in the proper manner. For instructions on properly using the D-tag please click here.

Can I flatten and tuck the whole D-tag in my laces to make sure it stays?
No. This can cause damage to the D-tag and also lowers the performance of the D-tag. For optimal erformance, the D-tag must be attached to the shoe in the proper manner. For instructions on properly using the D-tag please click here.

Can I create a hole in the D-tag and tie it on?
No. Puncturing or cutting the D-tag can damage the tag. For optimal performance, the D-tag must be attached to the shoe in the proper manner.

Are you sure the D-tag will stay adhered throughout the race?
Yes! The D-tag has a special adhesive to ensure its durability. Alterations to the D-tag or how it is attached to the shoe are far more likely to cause additional problems that could have easily been avoided.

What if I don’t have laces?
The D-tag can also be used by attaching it to your ankle with a Velcro strap. The tag should still be formed to make a “D” shape and then attached with the Velcro.

From an event organizer’s perspective the Chronotrack system allows them to focus their energy elsewhere, not only in the weeks leading up to an event but also on race day. An obvious benefit is that event organizers can now utilize volunteers where they are needed instead of focusing on the demands of a complex timing system. The ChronoTrack system is not only easier, but it is also more cost effective, with the tag cost being significantly reduced to the point where they can be disposed of after a race without disrupting the quality and accuracy necessary for a timing system.

What are the benefits for Kale Running and other event organizers?

• Tag is disposable
• Costs are lower
• Easier to distribute pre-race
• Eliminates post-race bottlenecks
• Frees up volunteers to help in other key areas

Kale Running, who incidentally are also the only timing company in Virginia to utilize the well-known ChampionChip system, are naturally very excited about the state-of-the-art timing system, which will be used at this year’s Rock ‘n’ Roll Half Marathon in Virginia Beach on Labor Day weekend. Kale have said they hope to put on an introductory low key race with the system some time in August, both as a dry run for themselves and also to benefit some of the local Rock ‘n’ Roll runners who might like to see how it all works. Keep an eye on their web site for further details.

Exciting times for runners in Virginia!

End Of The Road For The Essential Abs Program

Just completed the last workout of the final week of the Essential Abs Program.

Today the plan called for 15 reps of each of the following exercises with 7 seconds rest between each one:

Corkscrew
Hip Up
Reverse Crunch
Crossover
Oblique Crunch
Catch
Toe Touch
Crunch: legs up
Crunch: frog legs
Isometric back extension

Now the plan is over I’ll probably go back and repeat Week 5 and 6 for a while with the hope of maintaining whatever core strength I’ve built up over the past six weeks. I may eventually increase the number of reps from 15 to 20, but will start with 16 of each exercise on the weekend. Wish the push ups plan was this manageable!

McMillan Custom Marathon Plan: Week 4 Day 3

Dean Karnazes 50/50 & Conquering The Game Of Life

I’m currently reading a special preview edition of the latest publication by super-endurance athlete Dean Karnazes. 50/50 is the tale of Dean’s epic 2006 attempt to cpmplete 50 marathons in 50 states in 50 days, and is a fascinating account of what it feels like to stretch the limits of human strength.

The soon-to-be-released book not only recounts the ultimate running challenge, but is littered with useful training tips and words of wisdom straight from the horses mouth.

By the way, watch this space for a more detailed book review and unique opportunity to win one of five hardcover editions of 50/50 that I’ve managed to secure from the publisher!

50/50: Secrets I Learned Running 50 Marathons in 50 Days, is one of those hard-to-put-down books and therefore won’t take me too long to finish. With this in mind I definitely need another fascinating book waiting in the wings, and luckily I think I’ve found it:

Conquering the Game of Life is a self help book recently released by a local orthopedic hand surgeon, who shares his health experiences and personal journey to help the reader capture and play the game of life they desire.

Dr. C. K. Hersh was diagnosed with cancer at a young age. Two years after his cancer treatment his unique insights were further accelerated by the loss of his father. Sadly C.K.’s mother died two years later. With many significant life changes in a very short period of time C. K. set out on a journey of self-discovery that he shares with the reader.

The unique book will entertain the reader and pose questions which will enable the reader to capture the game of life they desire. In addition, the included workbook can be utilized to help the reader structure and ultimately conquer their own game of life.

Dr. C. K. Hersh lives in an historic neighborhood in Portsmouth, Virginia with his wife and two children. On a personal level I’ve had the pleasure of meeting and supporting C. K. Hersh at several local running and multi-sport events, and can honestly say you couldn’t wish to meet a more genuine person.

Conquering the Game of Life is a journey of self-discovery and growth, generously sprinkled with sports analogies that help others learn to play the game of life they desire. I’m sure athletes and non-athletes alike will relate to the series of entertaining stories, exercises, and questions that empower the reader to find his or her game.

I have to say I’ll be sad when Dean’s 50/50 marathon adventure comes to a glorious end, but I’m really looking forward to delve into the 176 pages of self-discovery and personal growth. Who knows, maybe I can improve my own Game of Life?

Hundred Push Ups Week 5 Day 2

Week 5 Day 2 sees the addition of a couple of extra sets to the workout:

Required: 20, 20, 18, 18, 15, 15, 14, at least 40

I managed the 2×20, 2×18 and 2×15 quite comfortably, but lost concentration (I was mentally tired after my 10 miles of running tonight) and for some reason performed two lots of 14….

I didn’t feel too bad going into the final 40, but could only muster up 30 good ones before my arms let me down.

Not bad though - 164 push ups for the night and I’ll be repeating Week 5 anyway after Sunday’s disaster.

Can’t wait for Thursday [not….]