If you become restless, speed up. If you become winded, slow down. You climb the mountain in an equilibrium between restlessness and exhaustion.
~ Robert Pirsig
Category Archives: Motivational
February 28, 2013: Day 25, Strength
This was day 25 out of 56 of Hal Higdon’s 10K Novice Program which called for a two mile run, which I used as my warmup, and strengthening.
Time: Afternoon
Shoes: Brooks Ravenna 3
Music: Workout III playlist
Strength: Using novice guidelines and the Legs, Back, Chest, Arms template found at ExRx.net: One warmup set per exercise using 50 percent less recorded weight for 12–15 reps. After warmup, one set of 8–12 reps per exercise to volitional fatigue. Once 13–14 reps has been achieved, increase weight 2–10% for next workout.
- Lever 45° Leg Press (plate loaded): 10 reps @ 95 pounds
- Lever Lying Leg Curl: 11 reps @ 70 pounds
- Lever Standing Calf Raise (plate loaded): 16 reps @ 15 pounds
- Lever Seated Row: 14 reps @ 100 pounds
- Lever Bench Press: 11 reps @ 80 pounds
- Lever Lateral Raise: 14 reps @ 65 pounds
- Barbell Curl: 9 reps @ 50 pounds
- Cable Pushdown: 13 reps @ 30 pounds
- Sit-up: 13 reps
- Hyperextension: 16 reps
Note: Running for 30 minutes, then lifting weights directly afterwards is quite the challenge. But, I survived. And, as Friedrich Nietzsche said, “That which does not kill us makes us stronger.” 
Relish the bad training runs
Relish the bad training runs. Without them it’s difficult to recognize, much less appreciate, the good ones.
~ Pat Teske
Running is, in a much more important way, about community
Running is not, as it so often seems, only about what you did in your last race or about how many miles you ran last week. It is, in a much more important way, about community, about appreciating all the miles run by other runners, too.
~ Richard O’Brien
Consistency, a sane approach, moderation and making your running enjoyable
The advice I have for beginners is the same philosophy that I have for runners of all levels of experience and ability—consistency, a sane approach, moderation and making your running an enjoyable, rather than dreaded, part of your life.
~ Bill Rodgers
A commitment to excellence
Desire is the key to motivation, but it’s determination and commitment to an unrelenting pursuit of your goal—a commitment to excellence—that will enable you to attain the success you seek.
~ Mario Andretti
The courage to continue
Success is not final, failure is not fatal: it is the courage to continue that counts.
~ Winston Churchill
The stronger you get
Many people shy away from hills. They make it easy on themselves, but that limits their improvement. The more you repeat something, the stronger you get.
~ Joe Catalano
To go faster and faster
It is better, I think, to begin easily and get your running to be smooth and relaxed and then to go faster and faster.
~ Henry Rono
See You Next Wednesday
One of my goals for this site was to publish a motivational quote every morning. I thought it would be something nice to help brighten your day. But, I’m ramping up my efforts to complete the Nutritional Education Trainer (NET) Certification Program. In fact, my next book in the series—Nutritional Sciences: From Fundamentals to Food —will be delivered later today!
So a lot of my free time will soon be gone. Therefore something has to go. And since my primary goal is to report my various activities, I have decided—for now—to throttle back my quote posts to Wednesdays. Hence the title of this post. Okay, sure, I could have titled the post better but this John Landis’ gag, including an image from An American Werewolf in London, seemed so oddly apropos.
