Length of Steps stretched to length of El-Guerrouj and Walter Dix steps; track practices week in review

Review of Track Practices of Past Week

May 10 (most recent) practice, experiments in running with same length of pace as Hicham El-Guerrouj (world champion in mile) and Walter Dix (2008 Olympics 100 meter bronze medal):

Evening of May 9 I went out to the track and placed markers using athletic tape at intervals of 7.25 feet; I put down 18 of these markers, thus the distance of all the markers combined was 7.25 x 17 = 123.25 feet, approx 41 yards. You can read up on the strategic reasoning behind this at my May 3 post (http://davidvirgil.blogspot.com/2009/05/getting-inspired-and-un-tired-during.html
).

Seemed to me that 17 markers marking off 41 yards in total was a good choice in terms of total distance covered by markers because the 40 yard dash is an important prestige sprint in the US.

Other reasons the total distance covered by the markers should continue being 41 yards:

I discovered during the May 10 practice that as of now my maximum in terms of number of steps I can run with each step 7.25 feet in length is about 17 steps, which comes to about 41 yards in length.

During the May 10 practice I found that as of now, when I run with every step being 7.25 feet in length, I run with a weird form: I sort of swing both arms way forward together and swing both arms way back together as I run forwards.

Seems to me, that I should learn how to run using 7.25 foot length steps with form that is normal, as opposed to developing the ability to run more than seventeen 7.25 foot steps with abnormal form.

Practicing 7.25 foot length steps with abnormal form merely builds up the muscles associated with abnormal form. Practicing with normal form builds up muscles associated with normal form.

May 10, I wanted to see how many steps I could run, with each step approximately touching next to a marker, meaning the distance between steps never being less than 7.25 feet.

My findings:

First experiment: from a standing start with one foot behind the other, immediately attempt to move forward with every step being 7.25 feet in length.

Result (best performance): I found that I could not do this. The best I could do was to cover about 11 feet with two steps.

2nd Exp: I started with my left foot 2.5 feet behind the first marker and my right foot behind my left foot. I moved my right foot forwards to hit to the side of the marker in front of it; after this, with each step I tried to cover the 7.25 feet distance between markers.

Result (best performance): I found that I was able to perform two 7.25 feet-length steps in a row and then the third step was only about 2 feet in length.

3rd Exp: I started with my right foot 5 feet behind the first marker and my left foot behind my right foot. I took 2 short steps forwards ending with my right foot to the side of the first marker; after this I attempted each step forwards being 7.25 feet in length.

Result (best performance): I was able to take three 7.25 foot length steps in a row; the 4th step was only 3 feet in length.

4th Exp: I started with my left foot 7.5 feet behind the first marker and my right foot behind my left foot. I took 3 short steps forward ending with my right foot hitting to the side of the first marker. After this I attempted to move forward with every step being 7.25 feet in length.

Result (best performance): I was able to complete ten 7.25 foot steps in a row, the 11th step was only 6 feet in length.

5th Exp: I started 10 feet behind the first marker. I took 4 short steps ending with my right foot hitting to the side of the first marker. After this I attempted to move forward with every step being 7.25 feet in length.

Result (best performance): I was able to complete 13 7.25 foot-length steps in a row; the 14th step was only 3 feet in length.

6th Exp (best performance): I started 12.5 feet behind the first marker. I took 4 short steps ending with my right foot hitting to the side of the first marker. After this I attempted to move forward with every step being 7.25 feet in length.

Result (best performance): I was able to complete 16 7.25 foot-length steps; the 17th step was only 6 feet in length.

7th Exp: I started 16 feet behind the first marker. I took 5 short steps ending with my right foot hitting to the side of the first marker. After this I attempted to move forward with every step being 7.25 feet in length.

Result: With maximum effort, I was able to complete 14 7.25 foot-length steps; the 15th step was only 3 feet in length. With moderate effort I was able to complete 7 7.25 foot-length steps. Seems that it this point due to fatigue the results had begun to decline.

Based on the results of these experiments, I as of now resolve to, in the practices in which the emphasis is on length of pace:

Replace eight of the 220 yard runs with twenty runs, one every 3 minutes, in which I:

Start approx 12.5 feet behind the first marker; take 4 quick steps ending with my right foot hitting to the side of the first marker; then attempt to cover 7.25 feet with each step for as many steps as possible.

Adhering to the minimal number of short steps before the long steps start: will minimize time and energy expended on activities that are so to speak besides-the-point; and, will build up the ability to stretch out to long steps using a minimal number of short-steps prior to the long steps, a method characteristic of actual competition.

It was amazing how tiring and appetite-producing this May 10 workout featuring attempts to equal Walter Dix and El-Guerrouj was, despite the fact that in total there were only about twenty runs averaging about 20 yards in length.

It should be kept in mind that: El-Guerrouj although approximately my height weighed only 126 pounds when he set his record; El-Guerrouj had a very light small upper-body and extremely long legs.

Judging from the May 10 workout, it is in retrospect amazing how I was able to take long steps of around 13 feet, when doing the soccer-ball air-dribbling drills (running forwards while juggling the ball). These 13 foot steps were preceded by only a few shorter steps.

As of now I estimate that the soccer air-dribbling drills are excellent for developing the ability to take one or two very long steps preceded by a small number of short steps.

Some kind of mind-over-matter type thing seems to be going during the soccer air dribbling--seems since my mind is focused on the soccer ball, I somehow avoid over-straining, intuitively avoid incorrect technique, and effortlessly attain to very long steps.

Recently I've read about how due to over-straining and incorrect technique, performance can be inferior to what is achieved with less effort.

Note: I have not corrected the earlier blog post in which I said that Glucosamine Chondroitin or some such substance cured by back problems. Since I put up the earlier post I have concluded that it was most probably just the soccer air dribbling that cured my back problem; perhaps it was a combination of the Glucosamine and the soccer air-dribbling.

The previous week in review post, dated May 3, is at:

http://davidvirgil.blogspot.com/2009/05/220-yd-runs-week-in-review-breathing.html

May 5 Practice:

Eight 220 yard runs were done, one every seven minutes; then there was a seven minute break and a mile walked; finished up with eight more 220 yard runs one every seven minutes.

Runs were in the moderate-length-paced style. Moderate level effort exerted during runs. The first eight runs the breathing pattern was inhale during 3 steps exhale during 3 steps. The second 8 segments the breathing pattern was inhale during 2 steps exhale during 2 steps.

The times were (in seconds, 220 yard run times):
58 53 54 56 52 54 54 52
61 59 57 57 55 56 55 54

I found that I became short of breath during the last 50 yards or so when inhaling during 3 steps and exhaling during 3 steps. The inhale during 2 steps and exhale during 2 steps pattern was OK though.

The day after this practice on May 6, I felt close to God from when I awoke for about eight hours.

May 7 Practice:

Eight 220 yard runs were done, one every seven minutes; then there was a seven minute break and a mile walked. Runs were in the short-paced style. Moderate level of effort was exerted during the runs. The breathing pattern was inhale during 2 steps exhale during 2 steps.

The times were (in seconds, 220 yard run times):

52 47 42 44 47 48 50 48 = 378

378 seconds achieved with moderate level of effort is new personal record for eight runs in a row total, better than old personal record set using maximum effort.

The inhale during 2 steps and exhale during 2 steps pattern did not result in becoming 'winded' or short of breath during the run.

I discuss the 42 second (new personal record despite moderate effort exerted, superior to old personal record achieved with maximum effort) 220 yard run and tactical ideas I developed after the May 7 practice at:

http://davidvirgil.blogspot.com/2009/05/getting-inspired-and-un-tired-during.html

Notes From Dreamland:

The local colleges are having their graduation ceremonies and I am more seriously into running track than ever before. This reminds me of a dream I had a few months ago about a couple of local female college track athletes.

In the dream I was riding a very fast horse-- I saw the horse I was riding moving from my left to my right at a high rate of speed. Two female college track athletes from a local college, Erin who graduated a few years ago, and Logan, who is still in college, were also riding very fast horses and following me.

The three of us, Erin, Logan and I, were being chased by a demon on a horse that was just slightly slower than our very fast horses.

The three of us galloped into a castle; the castle door slammed shut behind us, and the demon on the horse who was chasing us could not get into the castle. The dream ended.

This dream increased my suspicion of this female known as 'dead-baby' who sort-of slanders Erin and Logan and people like them.

I am reminded that according to scripture, the true descendants of the great tribal patriarchs of old are the spiritual descendants of the tribal patriarchs of old, not the biological descendants of the tribal patriarchs of old.

I am reminded that--from the scriptural point of view--if anybody is special genetically speaking, it is the descendants of the Jews of the time of Christ who converted to Christianity and blended in with the gentiles, not the descendants of the Jews who rejected Christ.

@2009 David Virgil Hobbs

Getting inspired and un-tired during training workouts, through knowing how one compares with the champions

On May 6th 2009, on the third 220 yard run I ran, my time was 42 seconds, a new personal record, despite exerting moderate as opposed to maximum effort.

I pieced together some facts about my 42 second 220 yd run and about the world's leading milers and sprinters:

Me, (David Virgil), May 7 2009, third 220 run at 9:50 PM, 141 paces over 200 meters slash 220 yards, 42 second time, using moderate level of effort: 3.4 steps per second, 1.42 meters per step, 1.56 yards per step, 56" per step, 204 steps per minute, 4.7 feet per step, 4.8 meters per second speed. My height 5'10".

Usain Bolt, 100 meters in 9.7 seconds, 2008 Olympics Gold Medal: 2.44 meters per step, 2.68 yards per step, 8.0 feet per step, 4.23 steps per second, 254 steps per 60 seconds, 41 steps, 10.3 meters per second speed. Usain Bolt's height: 6'5".

Walter Dix, 100 meters, 2008 Olympics Bronze Medal, 9.91 seconds: 4.44 steps per second. 266.4 steps per minute, 7.5 feet per step, 10.1 meters per sec; the other Olympic 100 meter finalists were similar to this. Dix's height: 5'9"

Hicham El-Guerrouj (El-G), current world record in mile set 1999: 1609 meters, 223 seconds, 3.72 minutes, 744 steps, 2.4 yds per step, 2.2 meters per step, 7.2 feet per step, 200 steps per minute, 7.2 meters per second. El-G's height is 5'9". His weight, 126 lbs.

Thus, as of now, at my best when making a moderate effort, I am running approx the same number of steps per minute as El-G; my length of step is two-thirds of what El-G's average length of step was. My speed is two-thirds of what El-G's speed was.

Compared to Walter Dix, who is more similar to me in height than Usain Bolt: my number of steps per minute is three-quarters of that of Dix in the 100 meter; my length of step is two-thirds of what Dix's was; my speed is half of what Dix's was.

Obviously one can obtain a (probably regrettable) thrill by torturing oneself into running with max effort or as fast as some world champ for at least a period of time. Problem is that what I want is the interesting, useful, fun, inspiring, energizing thrill of resembling a national or world champion without the self-torture--the solution for such is less obvious. My experience has been that moderate-effort runs have produced dramatic improvement in the past few days without excess exhaustion being involved.

Thus this hyar prezidenshul comishun cunkloods thet tha easiest available cheap thrills as of now aside from simply speeding up to the point of excess exhaustion are:

TYPE OF DAY, (me compared to world champs as percentage, for given attribute)

1 FOR SHORT PACES DAYS (my paces per second rate compared to world champions: 100% mile, 75% 100 meter): Get number of paces up from 3.4 steps per sec to approx 4.4 steps per second (Dix's 100 meter rate) while keeping speed at faster than 43 secs per 220 yds. This could be accomplished by reducing the length of step by 20% while increasing the frequency of steps by 30%. Perhaps such could be done for half of a 220, 110 yds, which can easily be measured off on the track.

Such would entail 220 yd runs like, 43 secs using 189 steps, 30 secs using 129 paces, 38 secs at 160 paces. Of these the last alternative is by far the most attainable. This would probably require increasing speed beyond what moderate effort produces. I gain little from slowing to a crawl and increasing step frequency, but by maintaining speed and increasing step frequency I gain more, I gain both a skill and a thrill.

2. FOR LONG PACES DAYS (my length of pace compared to world champions=67%): Get average length of pace up from 4.7 feet to the 7.2 feet characteristic of El-G the great miler. Dix's 100 meters average length of pace was almost the same, 7.5 feet.

This would require getting the number of steps over 220 yards down to 92. This would probably require speeds of greater than 50 secs/220 yds; maybe my ability to move slowly at a long average stride length is improving. At slower speeds it is hard to generate a long stride length.

I am as of now apparently weaker (more dissimilar compared to world champions) in the sense of length of stride, than I am in the sense of quickness, the ability to execute a high number of steps per minute.

Beyond being lazy about exerting oneself, occasionally one must max out in terms of effort (but without killing onself). By using my imagination and my mind (plus internet and PC), I can render such exertions (Gordon Brown & 'named and shamed' move over) less tired and more inspired.

I calculate that: I can equal the man who is ranked 29th in my age group in the US in the 220 yard run, by running the 220 yard run in 28 seconds; and I can equal El-G's speed during his world-record mile run, by running the 220 yard run in the same 28 seconds. Knowing this, motivates me into attempting what is now for me a hard task, 30 second 220 yard runs (I give myself 2 seconds for wearing heavy padded shoes); knowing this will render such attempts less tired and more inspired.

Seeing that I tend to be able to run at max effort, the 220 in two-thirds the time it takes me at moderate effort, I estimate this 30 second 220 yard run is not more than a month away, and can be attained without overexertion.

I calculate that: I can at least over 220 yds in terms of speed, equal the man who is ranked 25th in the US in my age-group in the mile, by running the 220 yd run in 40 seconds, which will equal the speed that this man evinced over an entire mile. Knowing this fact: points me in the direction of attempting to consistently run the 220 yard distance in 40 seconds or less; and also, knowing this will render such attempts less tired and more inspired (sounds like Gordon Brown's 'named and shamed' no?).

It really is hard to imagine that someone who has been similar to a couch-potato for a long time when it comes to this kind of running, should suddenly after dabbling in the 220 yard run on a dozen or so days, be on the verge of breaking into the top 25 in the rankings nationwide. Being ranked in the top 25 in anything in a nation as big as the US is a very big deal. Top 25 out of ten thousand colleges impresses people. Top 25 out of five million individuals in my age slash gender group in the US, is even better than that.

The exhaustion involved in executing the drills is much easier endured when the imagination is employed. I will be less tired and also more inspired, doing drills designed to increase step frequency or step length knowing how I compare with the great sprinters and milers.

Relevant Links:

The Fundamentals of Usain's Insane 100 Meter Bolt
http://www.educatedrunner.com/Blog/tabid/633/articleType/ArticleView/articleId/157/Default.aspx

El-Guerrouj's World Record Mile Run
http://www.letsrun.com/forum/flat_read.php?board=1&id=2167829&thread=2165896

YouTube - Hicham el Guerrouj World Record Mile 3:43.13 Rome 1999
http://www.youtube.com/watch?v=LlW_1xTrZMQ

Walter Dix 2007 NCAA 100 meters 9.93 splits SpeedEndurance.com
http://speedendurance.com/2009/02/15/walter-dix-2007-ncaa-100-meters-993-splits/


@2009 David Virgil Hobbs

220 yd runs week in review--breathing, length of paces, chant--tactical implications

Review of Personal History of 220 yd Runs

My current personal record for average length of pace over 220 yds: 55 inches per pace

Reviewing the info online after the April 26 run, I discovered that while running I sometimes hold my breath, or simply do not breathe for a while after exhaling, and that this is supposed to be a bad idea. So starting with the April 29 workout, I adhered to an inhale for 4 paces, exhale for 4 paces breathing rhythm.

Despite the 'bad habit' of holding my breath and pausing after exhalation before inhalation, apparently I had been prior to April 29, inhaling at about the same rate as you do when you inhale every four paces.

Looks like the inhaling for four paces and exhaling for four paces, becomes insufficient as a source of air after the first 165 yds or so of the 220 yd run.

During the past week, I figured out how to synchronize the breathing with the chanting (chanting in the mind, not out loud) so as to be able to inhale for four paces and exhale for four paces while at the same time chanting in my mind (I can't chant and count paces at the same time). When I do this, the number of times I have completed the chant tells me how much of the run I have completed.

I find in swimming and in track, it improves performance both in general and in terms of per level of effort expended, when one always knows what fraction of the distance one has to complete, that one has already completed.

But this combining inhalation slash exhalation per a set number of paces with chanting in my mind, will be a challenge when I switch to trying out the inhaling for three paces and exhaling for three paces breathing rhythm.

It may be necessary to re-write the chant so as to be able to synchronize it with the inhale for 3 paces, exhale for 3 paces pattern.

Looking at the speed generated per level of effort put into the run ratio, I find that chanting and counting paces are both better than doing neither. Seems counting paces is a little better than chanting in this regard.

Seems that for approaching maximum speeds running one 220 yd run or several 220 yd runs one after the other, chanting produces the best results.

So apparently, counting paces during the run produces the best performance per unit of effort expended ratio (good for the usual practice session) whereas chanting works the best when it comes to maximizing effort and energy expended during a run or series of runs (effort to set new personal records).

My review of my data for April 22 to May 2 shows the long-paced running does indeed sometimes produce both fast times and also 220 yd runs featuring a long average pace length, significantly longer than the pace length when attempting to run using short or moderate length paces.

Feels like, done properly, the long-paced length style of running is the most enjoyable style, a majestic style.

However, producing a 220 yd run in which the average length of paces is high requires certain things: a fairly fast speed; the absence of fatigue; and, limber loose legs.

On May 2, a day dedicated to the long-paced style, I was only able to produce runs featuring paces on average longer than 4.4 feet on the thirteenth through the sixteenth 220 yd runs of the day.

Summary of Results 220 yd runs April 22-May 2

Length of Pace (level of effort), 220 yd times in seconds

Long paces (max effort)
0:47+0:51+0:55+0:58

Moderate Paces (moderate effort)
60+63+58+63+62+68+61+59
68+66+58+61+57+57+58+52
67+56+57+55+54+53+54+49

Short paces (maximum effort 1st 8 runs, minimum effort 2nd & 3rd 8 runs)
49+49+45+51+50+48+45+45
75+66+67+79+67+70+62+69
??+77+71+70+73+72+70+73

Long paces (minimum effort)
75, 70, 71, 75, 69, 70, 67, 68

Moderate paces (moderate effort)
54 57 62 67 65 71 66 66
65 65 ?? 55 57 60 58 58
67 60 58 60 57 61 60 57

Short paces (moderate effort)
60 60 58 57 57 58 58 57
61 54 54 52 51 53 52 54
70 68 62 61 62 60 57 57

Long paces (moderate effort)
68 67 69 65 65 62 62 62
75 66 63 64 55 55 51 51
82 70 65 62 58 60 62 57

The intellectual challenge is to figure out, which runs out of the twenty-four 220 yd runs run in a given type (levels of effort, styles of running vary) of workout, should be run faster than usual or much faster than usual.

That challenge is above and beyond in the first place realizing, that an effortless acceleration of improvement can be achieved by running some of the runs at faster than usual or much faster than usual speeds, while running other of the runs at slower than usual speeds.

Remember the ultimate goal is to be able to run a mile fast. The faster one can run the mile, the better one's state of health by a certain measure.

Thus simply by applying one's mind so as to effortlessly accelerate improvement in the mile speed, one suceeds in effortlessly improving one's health.

Audio-Visual Note: Video shows angels in the sky clad in white robes blowing trumpets, against background of sun's rays shooting out from behind clouds, while Audio renders audible an 'Allelujah' chorus.

I now estimate:

Using the short-paced style and moderate expenditure of effort per average 220 yd run, I should run the 9th through the 16th 220 yd runs of the 24 220s run, at a faster than usual speed. This would serve to improve the speed for the mile run. Also I should run the 3rd, 7th and 8th runs at much faster than usual speed, which will develop 220 yd speed and 440 yd speed.

Using the short-paced style and near-maximum expenditure of effort per average run, I should run the 3rd, 7th, and 8th 220 yd runs at especially fast speed. This would serve to develop 220 yd speed and 440 yd speed.

The clever tactic on a long-paced, moderate-effort per average run day would be to: go faster than usual on runs 12-15, and much faster than usual on run 1 and 16. This will develop 220 yd run and 880 yd run speeds.

The clever tactic on a long-paced, near-maximum effort per average run day would be to run the 1st run of the day at maximum speed. This would develop 220 yd run speed.

The clever tactic on a moderate-length-paced, moderate-effort-per-run day would be to: go faster than usual on runs 12-16 and 17-24; go much faster than usual on runs 1, 16, and 24. This will develop speed for the 220 yd run, the 440 yd run, and the mile.

Note that after runs 8, 16 and 24 I can look forward to a rest of walking a mile according to the regimen I have been following.

Thus simply by spending some time collecting and analyzing data, by varying which 220 yd runs are run faster than usual or much faster than usual, with such variance tailored to the individual nature I have manifested:

I can relatively effortlessly (if the runs that are not run faster than usual are not run slower than usual), or effortlessly (if the runs that are not run faster than usual are run slower than usual) accelerate improvement in the 220, the 440, the 880, and the mile-- all without ever running the 440, the 880, or the mile.

Day by Day Summary of Track Workouts, Leary Field, Waltham MA, April 22-May 2, showing seconds, paces, inhalations, lines of chant, per 220 yd run:

The usual format was: eight 220s run every seven minutes; a mile walked; another eight 220s run every seven minutes; a mile walked; another eight 220s run every seven minutes; a mile walked.

-------
April 22

Long-length paces

Four 220 yd runs, avg 52.7 secs
range of times: 47-58 secs

Time (seconds):
0:47+0:51+0:55+0:58=3:31

-- http://davidvirgil.blogspot.com/2009/04/47-second-eigth-of-mile-run-april-22.html

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April 23 reported April 24

Moderate paces

Twenty-four 220 yd runs, avg 59.0 secs; range of times: 49-68 secs

Times (seconds):
60+63+58+63+62+68+61+59=8:14
68+66+58+61+57+57+58+52=7:57
67+56+57+55+54+53+54+49=7:25

-- http://davidvirgil.blogspot.com/2009/04/725-mile-run-as-eight-220-yard-runs.html

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April 24 reported april 25

Short paces

24 220 yd runs, avg 63.1 secs; range of times: 45-79 secs.

Times (seconds):
49+49+45+51+50+48+45+45=6:22, avg=47.75;
75+66+67+79+67+70+62+69=9:15;
??(estimate 72)+77+71+70+73+72+70+73=578=9:38

For ninth to twenty-fourth 220 yd runs, introduced game of attempting to run the 220s in exactly 73 seconds.

-- http://davidvirgil.blogspot.com/2009/04/622-mile-run-as-eight-220-yard-runs.html

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April 26

Long paces

8 220 yd runs, avg 71.0 secs; range of times: 67-75 secs.

Times (seconds):
75, 70, 71, 75, 69, 70, 67, 68

Continued with game of running 220 yd runs in exactly 73 seconds

-------

April 27

Moderate paces

Goal was to run 220s somewhere in between 73 seconds and maximum speed

24 220s, avg 61.5 secs; range of times, 54-71 secs.

Avg Paces/220 yd run: 161.0
Avg length pace (feet): 4.1
Paces range: 158-172
Range of length of paces in feet (220 yd run with lowest avg length of paces, 220 yd run with highest avg length of paces): 3.8-4.1
(these 4 stats re paces based on observation of 7 220 yd runs)

Avg number of lines of chant per run (based on observation of 4 220 yd runs): 21.3

Avg number of inhalations (breathing) per 220 yd run (based on observation of 4 220 yd runs): 19.25

Times (seconds):
54 57 62 67 65 71 66 66
65 65 ?? 55 57 60 58 58
67 60 58 60 57 61 60 57

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April 29

Short paces

Goal was to run 220s somewhere in between 73 seconds and maximum speed

24 220s, avg 58.0 secs
range of 220 yd run times: 51-70 secs

Avg Paces/220 yd run: 175.3
Avg length pace (feet): 3.8
Paces range: 156-212
Range of length of paces in feet (220 yd run with lowest avg length of paces, 220 yd run with highest avg length of paces): 3.1-4.2

(stats re paces based on observation of 24 220 yd runs)

After a 54 sec 220 yd run that started at 7:24 PM, 'Coach Richard G' of the Waltham Track Club said to me: 'Doing intervals sir? You look good'.

Thus we have the important info that a 69 second 220 yd run is fast enough to impress a somewhat overweight grade-school boy, whereas, a 54 second run is fast enough to impress a track coach.

Thing is, one could surmise that such times are impressive with me because I am poetry in motion. Who knows whether those who are not poetry in motion, would impress at 69 seconds and 54 seconds for the 220 yd run.

Times (seconds):
60 60 58 57 57 58 58 57
61 54 54 52 51 53 52 54
70 68 62 61 62 60 57 57

On this day it was nice to be surrounded by the kids and coaches of the Waltham Track Club. Seemed time went by faster, there was less drudgery, the speeds achieved per unit energy expended were improved through the photogenic surroundings (kids and coaches and parents).

But it was unpleasant to think that these white American folks around me, including the cute kids, could soon end up starved to death like the Ukrainians of about a hundred years ago, due to the malice of the same ethnic group that did in the Ukrainians.

-------

May 2

Long paces

Goal was to run 220s somewhere in between 73 seconds and maximum speed

24 220s, avg 63.2 secs
range of 220 yd run times: 51-82 secs

Avg Paces/220 yd run: 163.8
Avg length pace (feet): 4.0
Paces range: 143-207
Range of length of paces in feet (220 yd run with lowest avg length of paces, 220 yd run with highest avg length of paces): 3.2-4.6

(stats re paces based on observation of 24 220 yd runs)

Times (seconds):
68 67 69 65 65 62 62 62
75 66 63 64 55 55 51 51
82 70 65 62 58 60 62 57

At the end of the workout, some boys spoke to me, it was getting near 11:00 PM. One of them, a white one, was shocked and impressed, that I was on my fifth mile. The other one, who looked like a handsome mix of East Asian and White, remembered me from having seen me at the Waltham Y.

-------

I realize there exist those who would disparage the act of putting a few hours into typing up and then blogging, this kind of report.

Fact is, that everything was scribbled in a notebook and on index cards before it was put up on the computer.

After putting the data up on the computer, I acquired insights that I did not acquire when the data was scribbled on index cards and in a notebook.

Putting the data on the computer allowed me to more efficiently (with less time and energy expended compared to working with data scribbled on index cards and in notebooks) analyze the data and present the data and the analysis to myself.

The analysis is based on the presentation to the self, and the presentation to the self is based on the analysis.

After this it was just a little step to turn the stuff I did in the computer for myself, into a blog-post shared with others.

The perceptive realize that my display of competence with regards to the training for improvement in the mile issue, indicates competence in other subjects also.

Analyzing slash reporting about 'unimportant' subjects like track, builds up my endurance, speed, and skill when it comes to analyzing slash reporting about 'important' subjects.

The incredible Google Desktop (disaster for me because one of my computers is 64-bit and it won't run on it properly) showed me that the typing the index card and notebook data into the computer, analyzing it, and typing the report took me 5 hours.

(The Microsoft Windows history told me that the last visited time was the current time for everything, because of the multi-tabbed browser; this was not helpful for determining when I started)

That is, this blog-report of
2257 words, 5.64 book-length pages was produced in 5 hours; which is 1.1 400-word book-length pages per hour, 451 words per hour.

This blog-report reviewed 7 workouts, of which four had never been reported on previously.

So we're down to about 451 words per workout, about one hour spent analyzing/reporting per workout, which is less verbose and time/energy consuming than what used to be the case doing a blog-report for each workout, due to the lumping of several workouts into one report.

I must admit that the level of meaningful important communication produced per word used, is better when several workouts are lumped into one report.

@2009 David Virgil Hobbs

Swine-Flu: cures and preventions now and in my post four years ago

Note: I am not an MD this is not intended to replace consultation with an MD

During April-May of 2005, I had a bad cold that would not go away for weeks. I did not realize it then but it seems I may have had the flu.

Back in May 2005 (http://davidvirgil.blogspot.com/2005/05/is-tequila-cured-influenza-rooted-in.html ) I wrote about how I cured this 'bad cold' (today I changed just one world in the 2005 post aside from that it has remained as it was when I first posted it).

IN the post I describe how I estimated that the 'bad cold', which was something I had never experienced before, originated in Mexico because it coincided with me being exposed to Hispanic-type immigrants I had been only slightly exposed to in the past, and because the thing that cured it was Agave-based Mezcal from Mexico.

Now, four years later, we have the return of these "bad colds" in the "swine-flu" that has broken out in Mexico and is infecting persons in the US and elsewhere.

This latest "swine flu", is a new combination of four different strains of flu of the human, bird, and swine types. It's swine flu component is an offspring of the famous 'Spanish Flu' of 1918 that killed tens of millions of persons all over the world.

There are various possibilities for the origin of this new 2009 swine flu: it could have been purposely or accidentally planted in Mexico by a non-Mexican from some other part of the world; it may have been developed in a lab by a malicious party; it may be indigenous to Mexico.

Of so-to-speak the 2009-swine-flu's four 'grandparents', only one is the 'grandparent' related to the 1918 'Spanish Flu', regarding which nobody claims it originated in Mexico.

The reality may be that this latest 2009 'swine-flu' originated in Mexico; even if it did not, it could be that for various reasons, Mexico is a location that to an unusual extent promoted the animal to animal and animal to human transmission of flu, and also enabled the processes that change a given flu virus into a different and more dangerous flu virus.

Looking at the history of man and flu in Mexico, apparently, contrary to politically-correct-dogma, flu existed in Mexico before the arrival of Christopher Columbus and the white men in the 15th century.

The flu virus is considered to be rooted in waterfowl, and one of the main sources of protein for the indigenous inhabitants of the Mexico area, prior to the arrival of Columbus and the white men, was ducks. Even today, Mexico is one of the world's leaders in terms of duck domestication.

The pre-Columbus Mexico civilization featured large populations and high population density both of which contributed to the flu danger.

The people of the civilization of the Mexico area prior to the arrival of Columbus, surprisingly in contradiction of PC myth, did not have, due to supposed lack of exposure to the flu, immune systems that were less capable of dealing with the flu compared to the white man.

Despite the flu danger, the Mexico area prior to the white man, was a prospering, populous civilization. This indicates the inhabitants of the area must have had access to something that allowed them to conquer the flu.

Four years ago I estimated (http://davidvirgil.blogspot.com/2005/05/is-tequila-cured-influenza-rooted-in.html ) that one of things that the pre-white-man and post-white-man Mexico-area people have had that has allowed them to conquer the flu, is the Agave plant, which is contained in Tequila/Mezcal.

The agave plant has antiviral properties. Tequila/Mezcal was used by Mexican doctors to treat victims of the Spanish Flu of 1918 (http://www.zonalatina.com:80/Zldata263.htm ) (http://www.tequilaexperts.com/tequilahistory/ ). The Agave plant traditionally has been a mainstay of indigenous medicine.

Looking at the other possibilities, that the 2009 'swine flu' was man-made, or introduced into Mexico from outside of Mexico: if the flu was man-made, the Dr. Frankenstein who created it worked with already existing influenzas to create it; and if it was not man-made but introduced from outside of Mexico, again it is related to these same flus that have existed outside of Mexico.

If such is the case: what is the root of these flus that originated outside of Mexico? Were there cultures that showed that they could conquer these flus? How did the cultures that conquered the flus conquer them?

The most believable thesis (I now estimate) re the origin of flus originating outside of Mexico, is that they originated in China.

Chinese workers built the trenches used by the allies in WWI, prior to the transmission of the flu by troops of WWI that characterized the famous 'Spanish Flu'.

Traditionally in China people have lived side by side with pigs, chickens and ducks all under one roof. China has for a long time had some of the highest population densities in the world.

Even today, the world's leader by far, in terms of domestication of ducks (ducks are a waterfowl), is China. A type of duck, the Pekin Duck, originated in China. In Chinese restaurants a major item is "Duck Sauce".

So then how have the Chinese historically dealt with the flu? They must have been competent in dealing with the flu despite all the factors that rendered them especially susceptible to flu epidemics.

Apparently there exist (http://articles.directorym.co.uk/Symptoms_of_Colds_and_Flu-a872280.html ) very effective Chinese Traditional medicine formulas for the prevention and cure of colds/flus:

Yin Qiao San formula (oral consumption)
Lonicera Flower Forsythia
Mentha
Schizonepeta
Dan
Soja
Arctium
Platycodon
Lophatherum
Licorice
Phragmites

Liu Zheng's Formula (orally consumed){
Schizonepeta
Siler
Bupleurum
Pueraria
Lonicera Flower
Forsythia
Isatis Leaf
Gypsum
Apricot Seed
Belamcanda
Oriental Wormwood
Licorice


Jade Screen (orally consumed & external massage):
Huang Qi
Bai Zhu
Fang Feng


Wang Zhen's formula (external massage):
Cinnamon Twig
Peony
Ginger
Licorice
Jujube

Zhao's formula (inhaled):
Mentha
Scallion
Chrysanthemum
Schizonepeta
Atractylodes
Cinnamon
Truestar Anistree
Magnolia
Wild Ginger

The big players in these Chinese formulas are (name of ingredient used in more than one formula, number of formulas in which gredient used): Schizonepeta, 3; Licorice, 3; Mentha, 2; Cinnamon, 2; Ginger, 2.

Subtances such as Agave and the Chinese herbs can escape attention for various reasons. Society can forget about them; fads such as modern science can render them disreputable; only a fraction of society might know about them to begin with; not all persons are able to afford them.

Nevertheless, such substances could perhaps provide a basis for the cure and prevention of influenzas, especially when combined with modern techniques of concentration and isolation of active components of substances.

@2009 David Virgil Hobbs