Author Archives: Dad

Taekwondo Test: 10th Red Tape 2nd Dan

Taekwondo test for 10th red tape, 2nd Dan, and progressing towards 3rd Dan. Test comprises Forms, Self-Defense and Breaking. Enjoy! Advertisements


“To give anything less than your best is to sacrifice the gift.” Steve Prefontaine Visualization: formation of mental visual images; act or process of interpreting in visual terms. Today’s workout for my 14-year old son was 5 x 800 meters on the track at 2:50 (5:40 mile pace) with a 6 minute active (walking) recovery […]

Incorporating Ancillary Work in Distance Training

I would like to emphasize the importance of incorporating ancillary work in distance running, and share from personal experience what happens if you do and don’t complement running with ancillary work. This is a continuing conversation that I started with Operating at the Boundary of Health and Injury. Let’s start with Coach Jay Johnson’s recommendation […]

Summer 2015 Training Update

Quick progress update on our summer XC training. We by and large are following our Summer / Fall Middle School Cross Country Program. As previously mentioned, we wanted to build on the momentum and motivation gained during the track season. For the first 3+ weeks, we followed the program closely and my 13-year old son […]

Goals and Plans for 2015 Middle School Cross Country

With the completion of my son’s 2015 middle school outdoor track season, and able to build on momentum and motivation gained during the track season, we’ve designed our goals and plans for a successful 2015 middle school fall cross country season. The formula is simple: Set goals Plan Execute Adjust plan as needed Have fun […]

2015 Outdoor Track Retrospective

Four quick takeaways from my 13 year-old son’s completed 2015 outdoor track season: Health Staying healthy enables consistent training and development. Several injuries and illnesses have interrupted training over the past year, and adversely impacted developmental progress. My son’s physical growth (6 inches in height and 2 full shoe sizes in past 6 months) have […]

2015 WCC Championships – Everything Comes Together

We turned left out of the middle school driveway and headed towards the Merritt Parkway. My son, who had just stepped off the bus that returned from his class trip to Lake Compounce amusement park, voiced his concern: “Dad, I though we’re going home, I don’t feel well and don’t think I can perform at […]