Amazing fast hands. More great Hang drum

ryanwhite36 — Fri, 05 Mar 2010 04:07:20 +0000

Hang cousin’s best of hang duo 2009

ryanwhite36 — Fri, 05 Mar 2010 03:54:40 +0000

Must read post from CoolRunning.com

ryanwhite36 — Mon, 22 Feb 2010 21:36:11 +0000

The Couch-to-5K Running Plan
Our beginner’s running schedule has helped thousands of new runners get off the couch and onto the roads, running 3 miles in just two months.

Our beginner’s running schedule has helped thousands of new runners get started.

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By Josh Clark
Posted Monday, 20 July, 2009

Too many people have been turned off of running simply by trying to start off too fast. Their bodies rebel, and they wind up miserable, wondering why anyone would possibly want to do this to themselves.

You should ease into your running program gradually. In fact, the beginners’ program we outline here is less of a running regimen than a walking and jogging program. The idea is to transform you from couch potato to runner, getting you running three miles (or 5K) on a regular basis in just two months.

It’s easy to get impatient, and you may feel tempted to skip ahead in the program, but hold yourself back. Don’t try to do more, even if you feel you can. If, on the other hand, you find the program too strenuous, just stretch it out. Don’t feel pressured to continue faster than you’re able. Repeat weeks if needed and move ahead only when you feel you’re ready.
A few minutes each week

Each session should take about 20 or 30 minutes, three times a week. That just happens to be the same amount of moderate exercise recommended by numerous studies for optimum fitness. This program will get you fit. (Runners who do more than this amount are doing it for more than fitness, and before long you might find yourself doing the same as well).

Be sure to space out these three days throughout the week to give yourself a chance to rest and recover between efforts. And don’t worry about how fast you’re going. Running faster can wait until your bones are stronger and your body is fitter. For now focus on gradually increasing the time or distance you run.
Run for time, or run for distance

There are two ways to follow this program, to measure your runs by time or by distance. Either one works just as well, choose the option that seems easiest for you to keep track of. If you go with the distance option, and you are not using a track to measure the distances, just estimate. It’s not important to have the distances absolutely exact.

Before setting out, make sure to precede each session with a five-minute warmup walk or jog. Be sure to stretch both before and after. Read “Stay Loose” for some suggestions.

Cool Running’s Couch to 5K Program is available for purchase online through ActiveTrainer.com. This online version allows you to easily track your progress online, access a host of easy-to-use training tools, receive daily email reminders & more!
Download Couch to 5K Online Training Plan | ActiveTrainer

The schedule
Bookmark this page so that you can easily return to check on your progress. edit your start page preferences.–>

Week	Workout 1	Workout 2	Workout 3
1	Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.	Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.	Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
2	Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.	Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.	Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
3	Brisk five-minute warmup walk, then do two repetitions of the following: Jog 200 yards (or 90 seconds) Walk 200 yards (or 90 seconds) Jog 400 yards (or 3 minutes) Walk 400 yards (or three minutes)	Brisk five-minute warmup walk, then do two repetitions of the following: Jog 200 yards (or 90 seconds) Walk 200 yards (or 90 seconds) Jog 400 yards (or 3 minutes) Walk 400 yards (or three minutes)	Brisk five-minute warmup walk, then do two repetitions of the following: Jog 200 yards (or 90 seconds) Walk 200 yards (or 90 seconds) Jog 400 yards (or 3 minutes) Walk 400 yards (or three minutes)
4	Brisk five-minute warmup walk, then: Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 2-1/2 minutes) Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes)	Brisk five-minute warmup walk, then: Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 2-1/2 minutes) Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes)	Brisk five-minute warmup walk, then: Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 2-1/2 minutes) Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes)
5	Brisk five-minute warmup walk, then: Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 3 minutes) Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 3 minutes) Jog 1/2 mile (or 5 minutes)	Brisk five-minute warmup walk, then: Jog 3/4 mile (or 8 minutes) Walk 1/2 mile (or 5 minutes) Jog 3/4 mile (or 8 minutes)	Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.
6	Brisk five-minute warmup walk, then: Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 3 minutes) Jog 3/4 mile (or 8 minutes) Walk 1/4 mile (or 3 minutes) Jog 1/2 mile (or 5 minutes)	Brisk five-minute warmup walk, then: Jog 1 mile (or 10 minutes) Walk 1/4 mile (or 3 minutes) Jog 1 mile (or 10 minutes)	Brisk five-minute warmup walk, then jog 2-1/4 miles (or 25 minutes) with no walking.
7	Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).	Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).	Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
8	Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).	Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).	Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
9	Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).	Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).	The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).

BBC News – US school accused of web spying

ryanwhite36 — Fri, 19 Feb 2010 17:59:13 +0000

Parents in the US have accused a school of spying on children by remotely activating webcams on laptops.

They say their son was told off by teachers for “engaging in improper behaviour in his home” and that the evidence was an image from his webcam.

via BBC News – US school accused of web spying.

Can you get away from technology?

ryanwhite36 — Fri, 19 Feb 2010 17:12:35 +0000

Can you get away from technology? If so, can it hurt your career? Lets just say that we want to get away from emailing ALL the time. We get up and go stand by the water cooler and speak with someone about the same info that we would have otherwise sent in an email. If your boss sees you just talking, are you now a slacker? Are you less effective because you are not using technology? Try once to get up and go speak with someone face to face instead of sending an email. What response, if any, do you get. (I can tell you that at least you’ll get a little exercise

Six and Sevens on the treadmill

ryanwhite36 — Fri, 05 Feb 2010 17:11:55 +0000

A little out of order. I wanted to get in how to get to a maraton pace, but a little jumping never hurt

Good ol cup of coffee

ryanwhite36 — Tue, 02 Feb 2010 02:31:11 +0000

Did you slow your day down a little and actually enjoy someting as simple as your coffee today?

ryanwhite36 — Mon, 01 Feb 2010 13:32:52 +0000

Trip to Lansing

ryanwhite36 — Mon, 04 Jan 2010 05:08:35 +0000

Lansing

Hey, I’m walking here

ryanwhite36 — Sun, 21 Dec 2008 20:43:37 +0000

Hey, I'm walking here

This That and Everything Else

Amazing fast hands. More great Hang drum

Hang cousin’s best of hang duo 2009

Must read post from CoolRunning.com

The Couch-to-5K Running Plan Our beginner’s running schedule has helped thousands of new runners get off the couch and onto the roads, running 3 miles in just two months.

BBC News – US school accused of web spying

Can you get away from technology?

Six and Sevens on the treadmill

Good ol cup of coffee

Trip to Lansing

Lansing

Lansing

Hey, I’m walking here

The Couch-to-5K Running Plan
Our beginner’s running schedule has helped thousands of new runners get off the couch and onto the roads, running 3 miles in just two months.