I had a great run last night with my group. I am really starting to work on my speed and I am getting faster! I can now do one revolution of a 400 metre track in about 2 minutes…give or take 15 seconds added on. We met up at a school here in Vancouver and did Intervals. These are great for building up your speed and stamina and you get a very good workout to boot. This is the format if you would like to do this. All you need is access to a 400 metre track.
4 x 400 metres (warm up)
Do some stretches then drills.
2 x A’s (A marching step with a skip to it)
2 x B’s (Resembles a canter, much like a horse would do, with a skip to it)
2 x C’s (Kicking your heels back with a skip to it)
2 x Strides (25 moderate steps, 25 medium, 25 fast)
On each of the above you jog back to the start to begin again.
Then the Intervals are as follows: 6 x 400 metres
How this looks as you will actually be doing 12 laps around the track, is that you run the Interval counter-clockwise around the track. Depending on your level of training you could be shooting for 1.5 minutes to 2.5 minutes to complete your revolution of the track…then you turn and go at a slow pace in the other direction for recovery.
Repeat this 5 more times.
Once this is done you will do 4 x 400 metres for your warm down at a nice easy pace.
So there will be a total of 20 laps completed. It is a great workout.
After my run last night, I met with my writing group and got home around 10:00 PM. I found it really hard to go to sleep last night because I just could not turn off the grey matter. So I never fell asleep until about 12:30 AM. Consequently, when the alarm went off at 4:45 AM for me to get up for the gym…I opted for the extra 1/2 hour. Hey, a girl needs her sleep.
On the drive in this morning through a very wet and grey day, my daughter and I were discussing some of the really bad areas that just seem accident prone. The majority of accidents are caused by people who are impatient and don’t pay attention to what is going on around them.
Case in point, we were looking to merge onto Boundary Road. The traffic was coming in on their green light. The traffic lightened and a car that was approaching, I was not sure if was turning as he did not have his signal on, yet he was slowing down and he did begin to turn left so I knew I could proceed and turn right. Before I could do this, however, the guy behind leans on his horn…then shoots out beside me and goes past and in front of me.
For the next few blocks he is in front of us and every time he changed lanes he did not signal. To my daughter I said, “Those are the people that cause accidents.” She agreed then smiled and said, “When he went by us he gave me a dirty look and I gave him a really dirty look right back.”
I smiled at this. “You can give one hell of a dirty look.” I said, and this was stated with much pride on my part.
One thing I developed being a mother, was the ability to bring the world to a stand still with THE LOOK. There is something about a woman when she is pissed off…no words required. She will give you THE LOOK. And each and everyone of you reading this knows what THE LOOK is. Think back to your own mother when perhaps you did not heed her warnings…then you glanced up and caught her eye…and then you shrank back in utter fear for your life!
Okay, okay…yes, I am being a bit dramatic.
To relay my point I am reminded several years ago as I was shopping on East Hastings Street in some of the little shops there what happened during a fender bender. A woman driving a van did not stop quite fast enough and rear-ended the car in front of her. It was not a serious accident by any means. The guy in the car got out and walked over to the van and started screaming at the woman. He was calling her all sorts of extraordinarily bad names that I will not repeat. He was a big, burly guy. The woman in the van had been visibly upset to begin with and now she was reduced to tears.
Collectively everyone who witnessed this began to move forward to intervene but before we could get there this little Italian woman who runs one of the shops and stands about 4′ feet 9″ inches in height burst through at a frenetic pace.
She marched up to the guy reached up and grabbed his ear. “You! Come with me!”
She dragged him curbside and had he tried to get away I am sure she would have torn his ear right off. The look on that woman’s face made all of us stop breathing. She had daggers coming out her eyes with fire attached to the blades.
She pulled his face down to her and in a voice that would make the Devil himself squirm she hissed at him with a strong Italian accent and rather loudly I might add, “You never talk to a woman like that! So your stupid car got a stupid dent! You call her names that are blasphemous! You should burn in Hell for saying such things! And look…” at this point she drags his ear around to look back at the woman still seated in the van crying and she gives the ear and his head a good shake…”And look what you have done! You make her cry! You bastard! Now…you go over there right now and you apologize!” Then she grabbed the other ear and pulled his head down so that she could look him square in the eye and said with deadly resolve…”And mean it!”
Then she let go. He walked over to van looking quite contrite and quietly made his apology to the woman and we who had witnessed this cheered and clapped our hands as this small demure woman made her way back into her store.
We all learned a thing or two about fender bender etiquette that day and we witnessed the very definition of THE LOOK in all its glory.
Enjoy your day everyone and remember, Mother’s Day is fast approaching.