The Cry of the Halidon

Just finished reading "The Cry of the Halidon" by Robert Ludlum. It probably is one of Ludlum's worst effort, because he does'nt manage to hold the readers' attention. It is not his usual riveting, fast paced thrillers.

Borivli national park - sunday, 13th December 2009

Ran at Borivli national park, reached the top in 49 minutes, coming back maintained reasonably good pace returned in 98.27 minutes. Felt quite strong today, not ragged at all, comfortable

Easy Run - Saturday, 12th December 2009

Did an easy run of 74.50 minutes today, easy pace, deliberately slow because of the left heel sensitivity. maintained proper rhythm and breathing.

Top 10 books of 2009

Little Bee by Chris Cleave


Blame by Michele Huneven

Losing Mum and Pop by Christopher Buckley

Zeitoun by Dave Eggers

Say You're One of Them by Uwem Akpan

Some Things that meant the World to me by Joshua Mohr

The Invisible Mountain by Carolina de Robertis

Strength in what Remains by Tracy Kidder

The Bolter by Frances Osborne

Dreaming in Hindi by Katherine Russell Rich

Fartlek - Thursday 10th December 2009

Did a fartlek of 6 rounds today, better than 5 rounds last time. Was able to sustain pace throughout the fartlek and in the last round, did a full sprinting. Heels are a problem, but manageable. total running time 46.26 mins.

Moving in Two Directions is Better Than Moving in One

http://menshealth.com/mhlists/body_weight_exercises/add_a_twist.php#ixzz0ZAaLHTO7

The science: Human movement occurs on three different geometric planes:




1. The sagittal plane, for front-to-back and up-and-down movements

2. The frontal plane, for side-to-side movements

3. The transverse plane, for rotational movements



Most weight-lifting movements—the bench press, squat, curl, lunge, and chinup, to name a few—are performed on the sagittal plane; the balance of exercises—for instance, the lateral lunge and side bend—occur almost entirely on the frontal plane. This means that most men rarely train their bodies on the transverse plane, despite using rotation constantly in everyday life, as well as in every sport. Case in point: walking. It's subtle, but your hips rotate with every step; in fact, watch a sprinter from behind and you'll see that his hips rotate almost 90 degrees. By adding a rotational component to any exercise, you'll automatically work more muscle—since you'll fully engage your core, as well as the original target muscles—and simultaneously build a better-performing body.



Apply it: Simply twist your torso to the right or left in exercises such as the lunge, situp, and pushup. You can also rotate your hips during movements such as the reverse crunch.

As Elastic Energy Decreases, Muscle Involvement Increases

http://menshealth.com/mhlists/body_weight_exercises/eliminate_bounce.php#ixzz0ZAa0UaQl

The science: When you lower your body during any exercise, you build up "elastic energy" in your muscles. Just like in a coiled spring, that elasticity allows you to "bounce" back to the starting position, reducing the work your muscles have to do. Eliminate the bounce and you'll force your body to recruit more muscle fibers to get you moving again. How? Pause for 4 seconds in the down position of an exercise. That's the amount of time it takes to discharge all the elastic energy of a muscle.




Apply it: Use the 4-second pause in any exercise. And give yourself an extra challenge by adding an explosive component, forcefully pushing your body off the floor—into the air as high as you can—during a pushup, lunge, or squat. Because you're generating maximum force without any help from elastic energy, you'll activate the greatest number of muscle fibers possible.