Peak for a Marathon

The law of specificity says that you must train for the event that you will perform. To become efficient at an activity you must practice the activity. So I began to practice the activity.

Starting four weeks before the marathon I ran a half marathon. This race began the final peaking period for marathon race day. This race did many things, showed me how my training was going, allowed me to practice drinking on the run, practice taking gels, and begin to figure out my weaknesses.

Taking the resulting data I then devised my peaking plan. First I needed to work on my endurance more than I realized. Second my stride had shortened considerably from all the long runs that I have done. And third my nutrition needed some fine tuning.

To work on my endurance I ran my last long run of 23 miles the next weekend. Then I began to run a lot shorter on my easy days. I also included longer tempo runs and marathon pace runs.

Three days after the final 23miler I ran a 10 mile tempo run. Two days after this I ran another moderately hard 10 miler. The rest of the week I ran easy for 40-45 minutes.

Two weeks before the marathon I ran me a two hour marathon pace run. Three days after the marathon pace run I ran an 8 mile tempo run. I rested an extra day this week and ran easily for 40-45 minutes on my other scheduled days.

The final week before the marathon beginning on Sunday I ran easily for 60 minutes. Rested two extra days and ran 30-40 minutes easily on the other days. When I began to feel antsy I ran a couple of strides to shake things up a bit.

To fix the shortened stride that I was encountering I began to visualize what good running form was. Each run I would concentrate on running more fluid and relaxed. Also I came to realize that running with stiff straight legs that was causing the shuffling action that I had.

Lastly I worked on my marathon nutrition plan for the race. In the past I always ran out of gas during the last six miles. I tried taking two gels at the 13 mile and 20 mile point in the race. This seemed to be the ticket to fixing my collapse during the final 6.2 miles of the marathon.

Strategies For Match Play

Win The Point In Your Mind First.

In tennis, everything is won mentally first in your mind.

You must see yourself winning the point in your mind and this will help you find your rhythm and flow for the match.

This is great strategy too, because you will always perform up to the image that you have of your tennis game.

Play Each Point Harder Than The Last One.

This is my favorite strategy of them all.

It’s the most powerful one too!!

Just think if you could play each point harder than the last one and then keep doing it for the whole match?

How tough would it be to beat you?


Very tough and many players will not want to face you in matches.

Nobody wants to play a player with this type of mindset and the reason is obvious.

“Tennis players who adopt and apply this type of mindset in matches are the hardest ones to play and beat consistently.”

Play Each Point Like It Is The Last One Of Your Career.

This strategy is tied to the last one.

Your ideal strategy for matches should look something like this.

Start off the match playing each point harder than the last one, then also start playing each one like it maybe the last one of your career.

Follow those tactics in every match and you will not be losing that many of them.

Most players don’t realize how many cheap points they give away in a match.

Well, by using these 3 warrior strategies, you will eliminate that problem forever and will never have to worry about it again in your career.

“I would write these strategies down somewhere and then post them up or even better, take them with you to your matches. “

That way.

Stages of Bowling Lane Conditioning

A bowling ball must go through three stages, or zones.

  1. Slide
  2. Hook
  3. Roll

A bowling lane must match those three stages when it is conditioned.

Terms used inBowling Lane Conditioning

  1. Heads – first fifteen to twenty feet
  2. Midlane – twenty to forty feet
  3. Backend – forty feet to pin deck
  4. Pin Deck – place where pins are spotted
  5. Transition – when the ball goes through it’s stages More conditioner must be applied on the heads due to the drop zone of the bowling ball. It also is to keep the ball from hooking or rolling too early. It helps the ball get through the head portion of the lane. After the ball goes through the heads it needs to slow down so that it can hook. It must transition gradually in the midlane. That’s why the conditioner must be tapered from the heads to the back end. Now the bowling ball is going from slide to hook. In order for the ball to roll, the backend must be dry.

Summary of the stages of bowling lane conditioning:

A bowling lane is conditioned for slide transition, hook, and roll You could Picture this like a rocket taking off from the earth to the outer space.

  1. You must have a take off part so the rocket can get off the ground. = The slide .
  2. After the rocket is off the ground it must transition to get out of the atmosphere. = The transition and hook.
  3. Then transition again to adjust to the outer space itself. = The roll This is the same kinda concept involved in bowling lane conditioning.

Immortal Runners

DeCastella’s victories in the marathon include the first ever World Championships gold medal in 1983, two Commonwealth Games gold medals in ’82 and ’86, one World Record of 2:08:18 in Fukuoka, Japan in 1981, and big city marathon wins in Boston, Fukuoka and Rotterdam. Despite of never winning an Olympic medal – a fate too often suffered by the world’s greatest runners – he finished in the top ten in three consecutive Olympic marathons, a feat not repeated until this day.

DeCastella quickly earned a reputation for his unbelievable grit and toughness during races, especially in the last six miles of the marathon when worse gets to worst. Olympic champion Frank Shorter commented in 1983, “DeCastella is stronger over the last stages of a marathon than any marathoner ever before.” The comment was made right after Deek had surged away from the field in the last kilometres of the World Championships marathon in Helsinki and made his claim to world’s best marathoner official. Two other epic races stand out in his long career.

One year earlier in 1982 DeCastella ran his first Commonwealth Games marathon, which was to become one of the most unforgettable and gruelling finales in marathon racing. Being over a minute behind on the leaders DeCastella made his move at mile 18 and finally caught up with the lead runner, Tanzanian Juma Ikangaa, at mile 24. A fierce battle of surges and resurges ensued, which DeCastella eventually won to run into Brisbane’s stadium victorious.

In the spring of 1983 DeCastella and Alberto Salazar – at the time considered the two best marathoners in the world – raced each other in a world class field in Rotterdam, including the later Olympic gold medallist Carlos Lopes. At 35 kilometres Salazar dropped away from the lead pack and two kilometres before the end only Lopes and DeCastella were left. It seemed that Deek was fated for second place as the Portuguese, who had greater speed over short distances, surged away from him. Yet again DeCastella proved both his legs and his will were made of steel when he gave an all-out effort and outsprinted Lopes in the last 400 metres of the race. It was a show of sheer strength and will-power in a race that will be remembered and treasured for years to come.

DeCastella’s training methods were somewhat unorthodox for their consistency and simplicity. Throughout his entire career he did the same workouts on the same weekdays, week in and week out. People dubbed his method ‘complex training’ but really it was as simple as your ABC and as transparent as water. His week consisted of a hill workout, a speed workout and a long run. Just because of his unfaltering discipline and perseverance – he hardly ever missed a workout – DeCastella slowly and steadily grew out to become a world champion.

Stay Safe While Scuba Diving

It is important to know that not everyone can go diving. As fun as it is, people that choose to enjoy this sport need to meet certain requirements to ensure they are safe when diving. Here is a list of key requirements for safety.

  • Pass a physical – Scuba diving is an activity that is taxing on the body. A doctor should approve an individual before they go on any diving trip. This means ensuring their heart and lungs are in good physical condition. It is typically not safe for people with high blood pressure, breathing problems, or excessive weight to go on such a trip.
  • Get Scuba certified – Getting a Scuba certification provides the diver with the information required to understand how to monitor their scuba equipment, understand proper breathing procedures, as well as understanding how to communicate with your diving partner.
  • Check all equipment before hitting the water. It is better to find errors or problems with your equipment when on dry land then in the water where it could potentially cost you your life.

Once you have made it into the water it is important to remember everything you have learned as well as respecting the waters in which you are diving. To maintain your safety it is essential to do the items listed below.

  • Never dive alone – Always dive with a diving buddy. Never wander far from your diving buddy or guide. Keep them in eyeshot at all times.
  • Equalize the pressure in your ears on a regular basis this helps prevent damage to the inner ear.
  • Do not hold your breath when ascending. Breathing as normal as possible is essential for diver health.
  • Monitor equipment – keep an eye on your oxygen tank and depth of dive.
  • Never ascend or descent too quickly.

Scuba diving is a thrilling underwater activity that is dangerous without taking proper safety precautions. Learn your safety rules and make your diving experience a pleasant one.

Making Your Spares

“Brackets” are a mini tournament using your game scores in whatever event you are competing in, there are typically 8 bowlers starting each bracket who are eliminated from the bracket as soon as they lose a game. The bowler has the option to buy as many of these “mini tournaments” as he would like, usually at a cost of $5 – $10 dollars each. The bowler competes, on a blind draw basis against another bowler in the event, if he wins his first game, he moves on to another winning bowler for the second game, and then again on to the third game. The payout for brackets is made form the entry fees for the brackets. It is not unusual for a bowler who is hot to make more money from brackets than from the original tournament. So this one spare miss really could have cost me more than $2000.00. But alas we will never know, however on to the story.

I was not bowling well on this particular day only averaging about 190 for the first 3 games, at the end of the third game I calculated that I could still make the cut with a final game of around 250. I switched bowling balls, changed to another line and led off with strikes for the first 6 frames, in the seventh frame I left the dreaded “ringing ten pin” the destroyer of more great bowling games than any other pin. I then proceeded to miss the spare, and score strikes in all of the remaining frames for a score of 258. If you are familiar with bowling scoring, had I picked up that ten pin and still struck out, my score would have been 279. The last qualifier made it into the match play round with a score of 268.

Now ask yourself, how important is picking up your spares?

You may have heard the adage “Pick up your spares and the strikes will take care of themselves” this is the honest truth; even professional bowlers do not succeed if they are not good spare shooters. In the preceding paragraph I made reference to the dreaded “ringing ten pin”, in my own bowling experience this is the pin I leave most often, and also the one I miss most often. Several years ago, when looking back at my league scores for the just completed season it struck me, that if I increased my conversion ratio of just the ten pin spares, my average would probably be 5-10 pins higher than the 193 I had just finished with. The next summer I bought a new plastic ball, to use for straight shots at the ten pin, and practiced a lot at hitting just the ten pin, my finishing average the following year was 204. Most of that increase can be attributed to concentrating on just one particular spare. Picking up your spares is the difference between being a good high average bowler, and a mediocre average bowler. Actually the difference between a 190 average and a 210 average is about one more spare per game.

Choosing Running Gear


I think choosing suitable running clothes is the second most important thing to do to ensure you have an enjoyable running experience. You do not want to feel all wet and sticky in your clothes when running. Personally I always look for Nike Dri-Fit clothes since they are most comfortable to wear and they fit me very well. If you are a tennis fan, you would know that Serena Williams loves Nike clothes as well. They are also long lasting since I have been wearing this Nike singlet for the last 5 years and I expect it could last another few years as well. You also could look for names such as Coolmax and Dri-Weave. They all mean that the fabric has the ability to draw sweat away from the skin to the outside of the fabric.


The next task on the list is choosing suitable socks. You do not want your feet blistered after a few runs. I have been wearing Thorlos socks and in my opinion, they provide the best insulation and cushioning. Although they are pricey, they can last for a number of years. You may also look for names such as Coolmax, Dri-Weave, or Dri-Fit.


Choosing suitable running shoes is the most critical task before embarking on your running journey. When I first started running, after overcoming the unavoidable stitches in the first few weeks, I began feeling dull pain at the front of the lower leg. My personal trainer told me I had shin splint and advised me to see a physiotherapist who told me I needed custom made orthotics in my shoes because I have flat feet. He explained that because I am flat-footed, I most likely over-pronate, meaning my feet roll inward toward the center of the body when I run.  Therefore I also need to buy running shoes that will help maintain stability, that means I should look for words such as ‘solidity control’ or ‘action control’ in the shoes features. I also was told certain brands such as Brooks or Asics were performing better than others. Personally I have had Brooks shoes for the last few years and I have never had shin splint ever since.

As for people with high-arched feet, they most likely under-pronate, or supinate meaning their feet will tend to roll outwards away from the body as they run.  They will need to look for shoes that will absorb a lot of shock, that means checking for keywords like cushioned or flexible in their description.

For lucky people with neutral feet which are the least prone to injury, almost any running shoe will do.

In all cases, the shoes should be tested to see if they are comfortable and not too tight or too loose. Another thing to keep in mind is to replace your shoes when you notice uneven wear in the soles of the shoes, usually after 1-2 years depending on how frequent you run.

Basics of Ten Pin Bowling

  • Ten bowling pins – Bowling pins are about 4.75 inches wide at the widest point and 15 inches tall. They weigh between 3 pounds 4 ounces and 3 pounds 10 ounces.
  • Bowling ball – bowling balls are made from a variety of materials, from rubber to plastic to reactive resin to a combination of these materials, as well as other materials. Most bowling balls used in ten pin bowling have 3 holes drilled into them, one each for the thumb, middle, and ring finger. Of course, there is no regulation stating that a bowling ball cannot have up to five holes drilled into it, one for each finger. Bowling balls cannot weigh more than 16 pounds.
  • Lane – In ten pin bowling, a bowling lane is 60 feet from the head pin to the foul line. The width of the lane is 3.5 feet.
  • Gutters – Once the ball is in the gutter, there is no chance you are going to be able to hit any pins down. The gutters allow the ball to roll safety to the end and then to begin its journey back on the ball return. Some bowling alleys have “bumpers” that can be blown up and placed in the gutters, making it impossible to get a gutter ball. These are great for children to learn with.

Other important terms in ten pin bowling:

  • Strike – A strike is what you are going for. It is called a strike when you hit all of the ten pins down on the very first ball (each player gets two turns to roll the ball down the lane and to knock over as many pins as possible). For a strike, a player gets 10 points, plus a bonus. Of course, the exact bonus depends on what that person scores with the next two balls (so, if the next two balls were gutter balls, no bonus).
  • Double – What it is called when a bowler gets two strikes in a row.
  • Turkey – Three consecutive strikes.
  • Four-bagger – Four consecutive strikes.
  • Spare – A player gets a spare when at the end of the second ball, all of the ten pins have been knocked down. A spare gives a bowler ten points plus a bonus of the points scored with the next ball.
  • Pinsetter – The machine that sets the pins up in their perfect triangular formation. Before there was the machine, there was a human pinsetter.

In the United States, we call ten pin bowling “bowling.” Elsewhere, like in the United Kingdom, persons refer to ten pin bowling as “ten pin bowling,” namely so that it does not get confused with five pin bowling (played in Canada), lawn bowling, and other types of bowling.

Running in the Cold

In spite of my obvious aversion to cold temperatures, I have trained for years all winter long. In Texas, this means crazy temperature swings. As a teen, in Rhode Island, it meant bitter cold and snow. In fact, I can remember as a high school cross country runner racing in snow and ice and wearing shorts (like an idiot). Training in the cold can make you tougher, but take some advice and dress for the elements. Thank God they finally invented cold weather gear that does not weigh a ton and make you look like you are ready for skiing, not running!

The real goal of cold weather running is to maintain motivation, not get too cold and not get too hot. Easier said then done! One solution to this is to just head indoors and stick to the treadmill. I absolutely despise running on treadmills much more than running in the cold, so unless it’s raining; I’m outside. In addition to the boredom, the repetitive motion of the treadmill can put you at risk for other injuries such as stress fractures. It’s best to have some variety.

The key to staying comfortable and cold weather condition is to be prepared for changing temperatures. Dress in layers and don’t be afraid to overdress. Wear a hat and gloves. I even pull out chemical finger warmers if it’s really cold. If it all possible try to run small loops somewhere near your car or a place where you can discard layers if you start to get hot. You don’t want to be ten miles from home and running with a virtual clothe hamper tied around your waist.

If you are overloaded with too many layers, you can just as easily overheat when it’s 30° outside. This will make you nuts because you will lose the energy needed to finish your run, just like a hot day, and you may become soaked with sweat be more prone to thermal injury such as frostbite. As soon as your run is over, do not stand around outside. Immediately change into dry clothing. Your core body temperature drops rapidly after a run. This is why they always shroud you in a blanket at the finish of a marathon, even when it’s hot outside.

Aside for making sure that your temperature is regulated, there are special environmental considerations when running outside in winter. If it happens to snow where you run, you obviously have to watch your step. Be very careful running on ice. Running on snow seems like a breeze, but watch out for ice. If you’re lucky it’ll just be a funniest home videos fall, but you can get seriously injured this way.

Always wear a hat to keep your head warm. This can be a baseball-style cap, but once it gets colder than about 40° however, you will likely have to switch to a hat that covers your ears and does a better job of keeping your head warm. It likely goes without saying that you should avoid natural materials such as cotton, that retain moisture and can put your risk of getting too cold. Always use synthetic materials.

As a general rule, you can get away with shorts or tights and a long sleeve T-shirt when it’s in the 50s. If it drops down into the 40s, you need to add a hat, gloves and an additional layer on top. A vest is a nice addition. Once it gets down into the 30s, it’s better to stick with tights or pants and wear three layers on top, as well as hat and gloves. If you’re brave enough to run when it’s in the 20s, get the jacket out and add layers. Unless you really like to torture yourself, or live in Alaska, it’s probably better to just stay inside when the temperature drops into the teens.

Keep in mind, your body can become acclimatized to colder temperatures if exposed to them often. Most people are a poor judge of frostbite and cold injuries due to lack of experience with frigid weather. Use common sense. Texas weather is nutty, so the layered look is a must this time of year!

Info of Avalanche Safety

If you find yourself trapped beneath a mountain of snow, it is important that you create a space that will allow you to breathe before the snow settles and becomes a solid mass. Most avalanche deaths occur from suffocation. By creating a small space you will be able to breathe and figure out if you are injured and what your next steps should be. The ability to breathe will allow you to remain calm and come up with some sort of survival plan.

By wearing an avalanche transceiver and knowing how to properly use them will greatly increase your chances of being rescued. As long as the other members of your party know your location and can relay that information to rescuers, you may have a greater chance of survival. It is important to note that most people can only survive buried under snow for approximately 30 minutes, this makes your rescue a race against time, but by giving rescue workers accurate details as to your location your chances are much better as to being found in time.

Along with the avalanche transceiver it is also recommended that you have some type of snow shovel packed in your gear. This will allow for you to dig out a larger space around you to increase your available air. If you are able to dig enough space around you, it may be possible for you to keep shoveling and possibly work yourself out of the snow. This process will use a lot of energy, so it is important that you keep that in mind before attempting to dig yourself out.