The First Step is Always the Hardest

41 Years ago, Neil Armstrong set foot on the moon, trailed later by every man's man, Buzz Aldrin.  (Buzz is probably the greatest name ever, beating Rod Firmly, Miles Long and Speedy Gonzalez by miles.)

The first step out the door or onto the treadmill is always the hardest also, but at least oxygen is readily available and the trip home won't take 4 days.  Salute to the NASA astronauts, especially since China and India will get to the moon long before we return.

Joe the Plumber vs. Nobel Laureate Physicist: A Smackdown

This is only obliquely political, but mostly to illustrate my admonition to never underestimate someone by their appearance. (or how did Robby Andrews beat Andrew Wheating all those times this year?)


Joe Caldart, the plumber submitted plans for a containment cap for the BP oil spill 2 months ago.  He used his vast experience as a plumber to fashion his device which is a lot like a fire hydrant.  The ultimate device used is almost identical to the plans he submitted.

Secretary of Energy, Dr. Stephen Chu's team of experts ended up using a device fashioned by a schlub the rest of us calls in order to stop the flow of sewage into our back yard.  Dr. Chu wasn't even aware that the Oil Industry was under his jurisdiction when the leak "developed".

The Gulf can now begin the Recovery Process, which contrary to the opinions of some, will occur with relative speed as it did in the Mexican Spill that occurred in 1979.  And thank goodness, as my windmill car is not ready for production!

Ten Questions: Todd Leggett

1. What is your favorite Seinfeld episode? "King of my Domain"
2. What was your favorite PSU class? Bowling
3. What was your best PSU Track or XC performance? Javelin 238 feet....
4. What is your best Coach Groves memory? Him catching and screaming at Valenti and myself returning at 1am at Penn Relays as we came back from the Cold Molsons party  (He gets extra credit for mentioning Cold Molsons!)*
5. How many years did it take for you to graduate? 4
6. What was your least favorite workout? It was running--now I like to run... (except he has not appeared at any of our Alumni runs at the ?Reunions!)*
7. Do you get back to State College at all? Try to a few times a year...
8. Boxers, Briefs or Commando? Briefs
9. What exercising do you currently do? Running- about 15 miles a week
10.  Which body part failed first? They all still work (he's obviously not paying real attention!)*

 Remember the rules:

1. Answer the 10 questions.

2. Pick a question to eliminate.

3. Pick a new question (pending blog officer's approval).

4. Pick the next victim.

* snide remarks were not originally in the rules, and are the views of no one in particular.

Penn State Track Olympians in the News

We continue on in our quest to entice Horace Ashenfelter III to be the most honored guest ever at the Harry Grove Golf Tournament and Reunion.  Here is a great interview with the Olympic Champion, former FBI agent and great golfer!  Anyone in touch with him, kindly mention our desires.

And Here is a Collegian article heralding Olympian Maggie Redden.  Also a great photo from the 200 M at the 2008 Beijing Olympics.  Facebook has been a bridge to many great people, including Maggie, who I would only otherwise recognize as one of the hardest workers at every PSU track meet I've been to in the past several years. As an Olympian, she is eligible to join the greats of our group in the Hall of Honor, provided I can entice her to the next Reunion!

A Comeback for String Theory? A Defeat for Gravity?

Physicists are a strange lot.  String Theorists make other Physicists look like the guy next door, though.  These two twins who married and divorced sisters may take the cake. They postulate that Gravity does not exist, and is just an illusion of the Laws of Entropy.  Way over my head, but then very learned Physics Scholars also don't quite understand much of it.  Be careful before beginning to read This, (and it is a New York Times link!)

And for the rest of us, not able to quite get past the first few sentences of the article, there is always This!  It's about time cheeseburgers were lengthened!  There is a $25 gift certificate to the PSU Track Alumni Golf Store for the first person to try a Carl's Jr. Foot-Long Cheeseburger and write a review for the blog!




Bonus Footage of Sir Stephen Hawking sans Gravity!

Is Harry Smith Under Investigation?

RIP George Steinbrenner.  We all loved to hate, or hated to love George.

Only hours after Harry Smith opined that his favorite Seinfeld Episode was when George and George (Costanza and Steinbrenner) started sleeping under their desks, the big man is dead!  I'm pretty sure an investigation of any role Harry played in the death is underway.  Several of us have ponied up some cash for a Defense Fund or at least ensuring that Harry gets a good cell mate.  One prominent group member also speculates that Harry may end up in Guantanamo Bay, Cuba.  In that case, all Defense Fund monies will be returned, and he is on his own.

In all seriousness,  George Steinbrenner was a life-long friend to Track and Field.  Coach Groves once convinced George to donate $1,000,000 to the Penn Relays at a precarious time in its history.  His father, Henry Steinbrenner, was a 1928 Olympic Hurdler.  MIT's track is named after Henry, a 1927 graduate.

Bonus Video discussing George Steinbrenner and Kung Pao Chicken (the world's greatest food)!

Ten Questions: Harry Smith

A new recurring feature starts today!  In order to better know the other idiots in our group (just kidding guys) we will unearth answers to important questions that will be enshrined in the annals of internet archives.  When Rob Whiteside refused to provide answers in a timely fashion, (despite being the "Big Bang" of the idea) I have selected Keeper of the Cup, Harry Smith to inaugurate the (possibly?) weekly feature.

1.        What is your favorite Seinfeld episode? One with Steinbrenner and George napping under his desk

2.        What was your favorite PSU class? Anthropology 001 (BY APPOINTMENT)

3.        What was your best PSU Track or XC performance? Track - 3000m 8:32 and  XC = 5 mile blue course in 25:20 .

4.        What is your best Coach Groves memory?  Any time Coach was driving a van, especially on the golf course .

5.        How many years did it take for you to graduate?  4 1/2 years .

6.        What was your least favorite workout? North Oak Lane hill repeats (I vaguely recall 10 of each side of the hill, but I think being so traumatic an event the number has been blocked out of my memory) .

7.        Do you get back to State College at all? Yes at least annually in May for the Track Alumni golf outing and now adding Kevin Dare golf outing in September!

8.        What is your golf handicap? 20 but I am improving as I shot an 83 (par 70) this weekend!

9.        What exercising do you currently do? volleyball, bike riding, jogging, golf, over 40 men's basketball league and possibly semi-contact flag football this coming fall!

10.       Which body part failed first? achilles tendon is ALWAYS tight after almost any type of exercise.

The rules of the game are simple.  After answering the questions you get to eliminate one of the questions and add one of your own (pending approval of blog officers!).  You also get to pick the next victim (er, participant).  Comments and ridicule are, of course, appreciated. 

Penn Staters in Europe

The Griswolds aren't the only people headed to Europe this Summer.  Nike's newest steeplechaser Bridget Franek placed 5th in her first meet in Barcelona.  Her two-year season continues on!  Others have headed East across the Pond as well.  I'll try to get some results for Rebecca Donaghue (honorary PSU Alumni Golfer) and Fawn Dorr, Brook's newest 400 M Hurdler.  She apparently won her first race, anyone know where?  I know there are others, someone let me know!

Addendum:  Fawn won a 400 M Hurdle race in Bottrop Germany on 7/10/10.  Thanks to 2 alert readers.  check the link to results in the comments.

The Store Is Open!

T-Shirts, golf shirts, pet t-shirts, mugs, magnets and more are now available in our very own store.  Through the services of Cafe Press, high quality, reasonably priced items are just a few mouse clicks away!

Who couldn't use a new PSU Track Alumni Golf  journal or dog bowl?  And don't be left out of the loop when it comes to mugs or water bottles.

Up to 10% of sales will benefit the group and enhance our future activities.  Anyone desiring a different image or different products, just let me know.  If there are multiple submitted entries, we'll even have a contest with a good prize.

Visit the store here, and bring a credit card, you'll want several items!

103 degrees in Central Park! Time for the "Summer of malmo"

One of the most succinct training programs ever written was written by  (redacted).  It is also one of the most "Googled" items in the entire running community.  It's goal is to prepare athletes for the upcoming cross-country season, and make the summer enjoyable and productive.  It is a self-contained, self-explanatory program which can be followed by just about anyone, regardless of fitness or skill level.  Each year, thousands of runners have questions about the program, all of which could be answered by reviewing the text again.  I shall present the program in written form and in movie format in three parts, so all may enjoy the goodness within.

SUMMER OF MALMO

To paraphrase George Costanza: "I proclaim this 'The Summer of malmo!'"

Q: What is this so-called "Summer of malmo"?
A: It's a foolproof, no-nonsense, 100 percent guaranteed program that will help runners of all abilities to improve their fitness over the summer without the attendant physical or mental fatigue. "Summer of malmo" revolves around a relaxed commitment from a group to meet just twice a week for an organized workout. One tempo run and one longer interval session. JUST TWICE A WEEK IS ALL I ASK. Emphasis on relaxed and emphasis on commitment. Make this a social event.

Q: Who is it for?
A: Everyone (almost). Anyone that isn't reaching their full potential, and you know who you are. It's for runners that have been THINKING about doing doubles and haven't yet started. It's for you runners that have been THINKING of jacking up the mileage and haven't yet started. It's for college runners. High school runners. Boys, girls, men and women. Anyone that wants to make the leap for next year's cross country season. Different skill levels? No problem. Fitness levels? Coming off an injury and are way behind? It's OK, I've thought of it all. This foolproof SCHEDULE is all things to all runners!

Q: Who isn't it for?
A: Any runner who has immediate racing goals. This "program" is a springboard for the cross country season. An easy way to prepare oneself for the real training to be done in the fall.

Q: I thought that you don't believe in writing SCHEDULES?
A: I don't, these workouts are only examples, you can customize it any way that you want - except for the intensity level. That part must always be relaxed and within yourself. Otherwise it is not a genuine Summer of malmo. The product and your warranty will be null and void.

Q: How do I start?
A: First up, call all of your running friends, crew, homeys, goodbuddies, gangmates, posse, stable, team or pals and commit to meet twice a week for a workout. Get together with runners from other teams in your town or city. Make it a social event. Meet for pizza or a BBQ afterwards. Start now. Also, start running twice a day now. In the words of John Ngugi, "Don't waste good time." Do doubles four, five or six days a week. Can't make it four days? Then do three. For most of you grasshoppers doubles are the missing element that is keeping you from reaching your full potential, so start 'em now.

Q: What if I get tired?
A: You will get tired, I can guarantee it. IT WILL PASS. Trust me.

Q: How many miles should I run?
A: I don't know, but more than you've been doing. The time is now to find out exactly where your personal sweet spot is. The main goals are to (1) increase the mileage and (2) to run doubles. Some of you may be running over 100 miles per week for the first time, other still think that running 70 mpw is a lot. It's OK, this PROGRAM will accommodate everyone.

Q: My friends are going to meet twice a week, where?
A: On the track. Why? Because the "program" is designed to accommodate everyone with one simple formula. You'll see soon enough.

Q: What workouts do we do?
A: Once a week meet for a tempo run on the track of four to six miles. The other workout is four to six by 1200m to 2000m with one lap jog, OR 16 to 24 by 150m to 300m with FULL RECOVERY - that's a really slow jog. Walk if you have to. You determine what you want to do; these are just recommendations.

Q: How fast?
A: Whatever is comfortable for the group. Not once should you come off of the workout with your eyes rolling back in your heads, that's not the point. Basically it's threshold training, but don't tell anyone I said so - I've got an image to uphold. Let's say on your tempo run you've got four of you who are comfortable with 5:20 pace for five miles but you have two others who would have to struggle with that pace and another two who just simply are not in shape. No problem. The middle two could probably run for two miles, rest a lap and when the group comes around again, jump back in. Just as long as it's still a tempo run for them. Both the leaders and the runners jumping back in will benefit from each other. Those two out-of-shape runners? Jump in at the back of the pack for a lap or two, rest a lap, jump back in for another lap or two, and repeat until the run is over. Each week they'll be able to run more and more, and before you know it, they'll be right up there with the lead group. Same thing with the long interval session. The beauty of the "Summer of malmo" is that no matter what kind of shape you or your comrades-in-sweat are in you can all train together and benefit from each other.

Q: What should my heart rate be?
A: I don't have a clue. I'm trying to get you to "feel" Kung Fu, not "think" it.

Q: What about those 200s? Why are we doing speed work now?
A: The only way to run fast is to, well, run fast. The time to start is now. Let's say the group is running 200s. Just go out and run them. FULL RECOVERY. The whole point is to train the neuromuscular system, to concentrate on the mechanics of running - you know it: forward lean, arm carriage, knees up and out, heels clipping your butt, stride length and turnover. I've always been amazed at the number of runners that think that they can "get speed" during the last three weeks of the season. It doesn't work that way.

Q: So what you're saying is a five mile tempo run once a week AND, lets say, five by one mile, OR 16 x 200 for the other workout?
A: That's exactly what I'm saying. All of these workouts should be within yourself. Remember this isn't the end-all training program, it will prepare you for the real work to begin in September.

Q: No hill repeats?
A: Nope. If you want to, go ahead, but the objective here is to get the most during the summer with the least amount of effort - that's physical and mental. By meeting twice a week and running in a group the mental effort should be at a minimum. Remember, no racing the freaking workout!!! There will be plenty of time for that later.

Q: What about the other days?
A: Keep those doubles going. If you're out on a run and are feeling good you just might rip into another tempo run. My favorite: "run to the barn", that is, the last two to three miles of an easy run just let it rip. Go into orbit. Some of you geeks might even call it AT training.

Q: I live in the country and don't have anyone else to run with.
A: That's OK. Just do your tempo runs on the roads. For your long repeats you might just go out on the roads for an hour or so of 5:00 easy/5:00 hard (on of my favorite workouts). Still the same principles apply to you. All of these workouts should be run within yourself.

Q: I want to run some summer road races, can I?
A: Sure, why not? As long as these races are not the end-all. You've got bigger fish to fry in the fall so take it easy. Who are you trying to impress in the summer anyway? Not me, baby. Save it for later. If you've got the discipline then run your tempo run during these races. Alright, I know that everyone has one race that they'd like to concentrate on, go ahead and go for it. Just don't make it a weekly habit.

Q: How much will this cost?
A: Nothing. There is no "Gold, Silver, or Bronze" plan to sign up for. I won't provide increasing levels of attention dependent upon the amount on the check. This program isn't about me, it's about you. I'm just passing on to you what is public domain, hopefully you'll use it.

Q: Go over that again?
A: (1) twice-a-day, as many days as you can - four, five or six days a week
(2) increase your mileage, look, you guys are made of the same muscle and bone as me, you can do it. Find your own sweet spot
(3) meet with a group twice a week
(4) one tempo run of just four to six miles and
(5) one workout of 1200m to 2000m repeats OR 16 to 24 by 150m to 300m
(5) don't try to impress anyone, run within yourself
(6) relax, the real training doesn't begin until September.


"Summer of malmo: The Movie" in three parts can be found here! (Celebrity impersonations employed.   All rights reserved by PSU Track Alumni Golf.  Any use of the images and audio content are expressly forbidden except upon waiver by Group Officers.)

Reality Bites, Music From Heaven, Long May She Wave and Another PR Beaten by a PSU Woman ("WOW")

It takes me back to my days in Detroit, spent mooching off the discarded season tickets of the real doctors.  The perennial last place Red Wings drafted guys like the long-haired Petr Klima, scoring machine Steve Yzerman and tough guy Bob Probert from south across the river in Windsor, Ontario.  Back in the day when helmets were optional! The twenty-five year resurgence of the Wings started with these three guys.

Now, Bob Probert is dead at the age of 45, possibly related to a heart condition exacerbated by his long struggles with substance abuse. (Stay away from the stuff everyone!)  The discarded season tickets were so good that I once saw Bob lose one of his teeth on the ice during one of his epic brawls.  Could actually see it on the ice.  They never even looked for it, they just scraped it away with the blood.

And on a lighter note, maybe the celestial music will soothe his immortal soul, something like the music synthesized from the Hadron Collider in Switzerland.

And who could resist the bargain basement price of $1 for a 61-star American Flag?  (4 more than the states visited by our President leading up to the election!)

And, Bridget Franek came back from a so-so showing at the USATF Champs with an impressive 3000 M SC 5th place (first American) at the Prefontaine Meet this past week.  Her (6th fastest American all-time) time of  9:32.35 is also better than my PR, set in high school at an all-comers meet in front of Arthur Lydiard.  I can always claim my barriers were higher, but there goes another PR beaten by a woman from PSU!  All I can say is  "WOW".  Apparently it was the heat that slowed her down at NCAA's, not the continued at-peak season she has produced from the Fall of 2008 until now!  She is an Animal, in the most complementing and honorary sense of the word.  Good luck to her in her Nike Career.

Happy Birthday USA!

An amazing conglomeration of individuals argued and debated 234 years ago in Philadelphia and came up with a document starting a new nation in order to free themselves from a Monarchy that paid them little heed and yet desired ever increasing taxes.  At the end of it, the document they came up with was signed by all the crafters, making all of them subject to a death sentence for sedition by The Crown. No one of them hesitated.

One such Signer, was James Smith, lawyer in the back country west of the Susquehanna River, first in Shippensburg and finally in York, PA.

What these men did was history-changing not only for the new colonies, but for the world at large.  Their new nation took hold because of the principles they instilled in our founding documents (The Declaration of Independence, The Treaty with France, the eventual Treaty with England, and the Constitution).  Take a moment to remember these great men, and endeavor to replicate in small measure the ideals they proposed.

Happy Birthday USA, may you long live in Freedom.