Running Music: CASSIUSPLAY

A few weeks ago I came upon CASSIUSPLAY, which is part of the Nike+ Original Sport Music collection. It's a 45 minute track of changing electronic music with off and on vocals. The music was created by Cassius, a French duo, who designed the music to match the changing pace of a runner. Naturally, it starts slow as a runner does to warm up. For the most part, I don't really care about the speed of the music compared to my pace, but rather value it for its high energy background beat. The vocals are very catchy too. I suggest you check it out.

Half Marathon Training Schedule

To build my initial running base, I am going to be training for the Winecountry Half Marathon Run in Paso Robles, CA. The schedule is the first 8 weeks of David Whitsett's entire marathon training program as found in his book "The Non-Runner's Marathon Trainer." The 9th and 10th weeks are based off the two weeks before the marathon run. Basically, a decrease in mileage to prevent injury before the race.

Week 1: Day 1-4: 3, 4, 3, 5 (Started January 19, 2009)
Week 2: Day 1-4: 3, 4, 3, 6
Week 3: Day 1-4: 3, 4, 3, 7
Week 4: Day 1-4: 3, 5, 3, 8
Week 5: Day 1-4: 3, 5, 3, 10
Week 6: Day 1-4: 4, 5, 4, 11
Week 7: Day 1-4: 4, 6, 4, 12
Weel 8: Day 1-4: 4, 6, 4, 14
Week 9: Day 1-4: 4, 6, 4, 7
Week 10: Day 1-4: 3, 3, walk 3, Half Marathon (March 29, 2009)

The great thing about this schedule is that it also abides by the 10% rule. Which means that people cannot increase their weekly mileage by more than 10% or else they are very susceptible to injury (painful knees, shin splits, things that put you out of running!)

Starting Stats

Here are my starting stats as of today:

Gender: Male
Height: 5'10" (70)
Age: 22
Weight: 203 lbs
Body mass index: 29
Current running base: 4 miles @ 11 mins/mile
Max push ups: 2
Max sit ups: 0

Here are my "godliness" stats that I plan to achieve:

Weight: 165 (Based off a healthy weight range of 140 - 174 lbs, "Eat, Drink and Be Healthy")
BMI: 24 (Corresponds to weight range)
Push ups: 10
Sit ups: 5