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.

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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

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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.

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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.

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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

How to deal with the terrorists whomsoever they may actually be

Persons identify with the sinners tortured in hell, because they sin. Once you stop sinning, you can begin to identify with the saved in heaven, as opposed to the sinners in hell.

Far as I can tell, true religion consists of fanaticism directed against those who contradict the one and only God, who is way above any created being that He has created, way above, and completely different from, any other being or spirit in existence.

The world has entered into a terrifying new phase of history, featuring the probability of the existence of extra-nationalist terrorists armed with weapons of mass destruction (WMD).

Incidentally regarding terrorism, from a certain perspective, a group that represents one tenth of one percent of the population could label the rest of the population 'terrorist'.

As for the decision regarding whom the 'evil terrorists' are in fact, this decision in the human mind, is of relatively little consequence, because what matters is what is going on in the mind of God. The 'evil terrorists' could be Christian, Muslim, Hindu Jewish, atheist, agnostic, or Buddhist; what we as humans think matters little, what matters is what is in the mind of God; this matters more than the contents of any thousands-of-years old religious book translated and compiled by imperfect mankind.

The main tactical, or perhaps strategic point, is that the evil persons who are the prime sources of evil on the earth, should be counter-acted by certain tactics.

We may not know for sure who these evil persons who are the leaders of the powers most responsible for promoting evil on the earth are, because we do not know for certain exactly what is evil or what is good. Nevertheless we can generalize re tactics slash strategy once these prime sources of evil are identified.

The most truly evil powers of the earth, must be counteracted in a manner that features wisdom. Thus those who understand who the truly evil powers of the earth are, can be effective in contradicting the evil powers of the earth.

I myself wish I was expert in terms of contradicting the truly evil powers of the earth. I'm sure there are many who understand better than I, who the truly evil powers of the earth are.

Still, men such as myself, are obligated to reveal the wisdom that they have, regardless of the wisdom that they do not have.

My estimate as of now, is that once it is discovered who the primary sources of evil, they should be dealt with as follows:

A law should be passed saying that they should be kidnapped; they should be kidnapped all at once in a mass kidnapping; they should be kidnapped all at once in a mass kidnapping because if just a few of them are kidnapped the rest of them will be alerted and on guard.

They should not be killed (foolish persons advocate such) because if they are killed they can not be held for various types of ransom (such as if you blow up the city we will kill your boss), and because if they are killed they will not be able to divulge various types of secrets such as criminal-military slash financial-criminal secrets.

It should be kept in mind that the prime sources of evil on the earth may be capable of attacking the earth with weapons of mass destruction (WMD); well-intentioned fools fail to take into account that the prime perpetrators of evil on the earth may be capable of attacking the earth with weapons of mass destruction (WMD).

The kidapped prime sources of evil can be held as ransom so that their underlings are prevented from destroying the earth in retalation; they can be interrogated regarding secrets such as hidden sources of wealth, hidden crimes committed against the earth's population, and hidden sources of possible retaliation vs the earth via weapons of mass destruction (WMD).

It is unwise to assume that the prime sources of evil on earth are incapable of retaliating against earth via weapons of mass destruction (WMD).

It is foolish to assume that the prime sources of evil on earth are of course, actually at odds with each other when in fact they may be pretending to be at odds with each other.

Even the prime sources of evil on earth should be considered to be possible saints via repentance. This kind of 'softness' with regards to crime, could promote repentance and cooperation amongst the criminal prime sources of evil.

It should be kept in mind that complicated as the repentance of a rich powerful person may be, an imperfect repentance may be enough to avoid hell.


@2009 David Virgil Hobbs

Night of Feb 19 running shoes footwear experiment & rant re tactics vs strategy, Smoot-Hawley

Thursday night of Feb 19 was the first night since Feb 5 that I would say that I was not "under the weather". I did the six mile course around the block, jogging the first third and fifth miles, walking the second fourth and sixth miles, timing myself after the fifth mile.

Night of Thursday Feb 19 the time was either 72 minutes or 82 minutes. I thought the time was 72 minutes starting at 336 AM Feb 20 to be exact, but I think that I actually started at 326 AM so the time was 82 minutes. I ended at 449 AM Feb 20, subtracted one minute for tying my shoes twice.

I had earlier decided that I could remember the start time, and that writing the start time down on a card was unnecessary. This might be wrong. When you write down the start time you can forget about the start time, which is relaxing and frees the mind to think of other things.

Digression:

Reminds me of how emphasis on rote memorization can be harmful as the mind is un-freed to do things other than memorization.

Likewise with emphasis on solving problems extremely quickly compared to the average man, the emphasis on solving problems quickly leads to the mind not being available for something other than mental sprinting.

End digression.

The night of Thursday Feb 19 time of 82 minutes for the five miles around the block would be a new personal record, 4 minutes faster than the new 86 minutes personal record set Feb 17. The fast time was again evidence of the power of taking a day off (the previous day there was no running).

The Adistar Control 5 shoes again worn today, were adequate for the cold and snow. The temp was 21 degrees, thin layer of soft snow on the ground, certain areas for several yards featured unavoidable slippery ice. The Adistar Control 5 shoes breathe more than the Adidas Powerline crosstrainers, the foot gets colder in the Control 5s.

Weather during Feb 19 run link:

http://www.wunderground.com/cgi-bin/wxStationGraphAll?day=20&year=2009&month=2&ID=KMAWESTO6&type=3&width=500&showsolarradiation=1&showtemp=1&showpressure=1&showwind=1&showwinddir=1&showrain=1

Footwear today:

Left shoe:
foam/gel heel-to-toe insole +
'toe bed' (forefoot gel pad ball of foot and toes) +
CVS 'toe bandage' (toe tube) for big toe +
tube made of 2 layers Mueller M-wrap for index toe + tube made of 2 layers Mueller M-wrap for middle toe +
pad made of 16 layers Mueller m-wrap around sides and rear of heel.

Right shoe:
foam/gel heel-to-toe insole +
'toe bed' (forefoot gel pad ball of foot and toes) +
pad made of 8 layers Mueller M-wrap glued to area beneath big, index and middle toes in toe area of gel forefoot pad +
CVS 'toe bandage' (toe tube) for index toe +
CVS 'toe bandage' (toe tube) for middle toe +
pad made of 16 layers Mueller m-wrap around sides and rear of heel.

As has always been the case thus far, the removeable insole that comes pre-installed in the shoes were also worn.

The glue used was 'CVS 'non-toxic' 'School Glue gel' ( http://www.cvs.com/CVSApp/catalog/shop_product_detail.jsp?filterBy=&skuId=886499&productId=886499&navAction=jump&navCount=3 ), just $1 for a 5 oz bottle. This glue was able to hold layers of m-wrap together but the pad made of m-wrap affixed to the gel forefoot pad with the glue, was just very slightly stuck to the gel forefoot pad at the end of the run (though it had not moved out of place). This despite the fact that I used a 25 pound weight to press the m-wrap pad I was trying to glue to the gel pad. Seems the glue can get absorbed into the Muller brand m-wrap as a result of which it is not able to glue the m-wrap to the gel. When this glue hardens it becomes literally hard, it does not turn into a soft padding type gel like best I can recall certain other glues I know of (whose names I cannot now recall).

The foot-wear padding setup used today produced basically good results in terms of comfort except: the left heel was loose; at times there was a sense of unevenness beneath the left toe; at time slight numbness and tingliness were felt in the left foot.

Logical next steps:

1

Use 4 layers of mueller m-wrap as pad under big, index, and middle toes of left foot, glued to left gel forefoot 'toe bed' instead of m-wrap made from 2 layers of Mueller M-wrap on left middle and index toes. This will produce experimental contrast between 4 layers under the toes on the left foot and 8 layers under the toes on the right.

2

Call or visit the 'green' 'organic' 'natural' stores and try to find some glue that is non-toxic, becomes soft and gel-pad-like when it dries instead of hard, and has more sticking power than the CVS 'School Glue Gel'.

Having become aware of how foot pads can be used to detox the body, and how substances can toxify the body entering the body through the skin, I was interested in using a non-toxic glue.

Heck the blue CVS 'non-toxic School Glue Gel' looks and sounds so nice you could drink it up, it gives you fantasies that when it dries it is like the expensive blue gel pads, and it only costs a dollar, but it lacks sticking power, even when you press the glued substances together 'until dry' like the instructions say. That's alot to ask--to 'press together until dry'. I am not a carpenter equipped with all the tools of a carpentry shop.

During the Thursday night Feb 19 run, The left and the right shoes seemed almost equal during the run in terms of comfort. However 45 minutes after the run concluded, pressure heat and itchiness around the left big toe and left index toe began to be felt. This was not the case with the right foot.

Running Tactics

I've noticed that in the first and second miles I tend to go too slowly (I don't use a warmup, the first mile IS my warmup), and that by nature I go fast in the fourth and fifth miles. Thus I reminded myself not to slack off in the first and second miles; and I reminded myself to take advantage of the fact that by nature I am energetic in the fourth and fifth miles.

I heard some political candidate (McCain) boast that he knew the difference between tactics and strategy whereas his opponent did not know the difference. I scoff at this. Fact is, you could know the difference between tactics and strategy, and still be completely inadequate as a military officer.

Words have flexible meanings, exactly what a word means changes over time, this is a fact of life you can ask any linguist.

Tactics refer to for example the tactics of a particular battle, whereas strategy technically speaking refers to a strategy used for more than one battle but who cares?

A sign of incompetence is failing to realize the similarity between tactics and strategy, and how one blends into the other in terms of linguistics.

A strategy could be composed of a set of tactics applied to several different situations. Therefore to see a radical difference between strategy and tactics when in fact no such radical difference exists, could be a symptom of incompetence and/or a cause of incompetence.

Along this line, it is IMHO as of now nutty (a la Senator McCain) to talk about how in the depression of the 1930s a government action carried out was a 'mistake' and so therefore should not be carried out now, when the situation now is completely different from the situation in the 1930s 80 years ago.

Aside from the fact that the alleged mistake was not actually a mistake.

I re-iterate that the idea that we can now succeed by now doing what should have been done but was not done way back in the 1930s,is foolish, because this is 80 years after the 1930s.

Comparing the 1930s to 2009 is like comparing 1950 to 1870. Think of how different the world was in 1950 compared to 1870. Think of a civil war battlefield with its muskets, cannon and horses compared to a 1950s type battlefield with nuclear weapons, tanks, machine guns, and jet planes.


@2009 David Virgil Hobbs