The Core, Part One

At this point my training is easy runs and core exercies. I have a core exercise program that I've been doing on and off since high school. It was originally derived from an exercise program developed for the Canadian Airforce. My grammer school gym teacher (later high school gym teacher) had us doing this program a few times a week (and later in high school sometimes a few times a day for those crazy enough to submut themselves to that). Over time I've added some back strengthening excercizes as a warm-up. The routine looks like this...



Part One - Back Strengthening Exercies



A. Lying face down on floor in push-up position raise upper torso with minimal assistence from arms and hold at high point for a three count. 10 reps.

B. Lying face down on floor with arms at sides raise upper torso and bring arms together behind back concentrating on bringing elbows together while keeping arms straight and hold for 3 count. 10 reps.

C. Lying face down on floor with hands under chin raise left leg from waist and hold at high poiunt for three count. 10 reps left leg. Then ten reps right leg. Alternate starting leg. Concentrate on keeping resting leg relaxed and in contact with the floor.

D. Lying on back with legs extended raise left knee to chest and hold for three count. 10 reps. Repeat with right leg. Alternate starting leg. Concentrate on keeping resting leg relaxed and in contact with the floor.

E. Lying on back with legs extended and arms out (making a T) raise left leg to a vertical position and then swing to the side to touch right hand and then back to vertical and then back to starting position. 10 reps. Repeat with right leg. Alternate starting leg. Concentrate on keeping reasting leg relaxed and in contact with the floor.



Part Two to follow...

Ya Gotta Start Somewhere

I've signed up to run in the JP Morgan Chase Corporate Challenge in Central Park on June 18th. I hope to run the 3.5 miles in no worse than 28:00 or 8-minute pace. I'll see how that goes and move on from there.

What's this all about?

Way back in ancient times as I was approaching my 40th year I set myself the goal of running a 5-minute mile at that advanced age. I started only about 8 months from the big date and ran a 5:12 a few days after my birthday. A month and a half or so later I ran in a Masters Mile at the Armory in New York City. I ran the first half of the race at just about 5-minute pace (right on the heels of a guy who would finish in 5:01). Then reality hit. I finished in 5:24 and couldn't breathe right for almost a month. That pretty much ended my quest.

This time I'm giving myself 2 and a half years of preparation. I gauge the chances of complete success at something close to zero... but it's not all about the destination.