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Running schedule and e-mail reduction service.

Basic Schedule:

Tuesdays 6:00 a.m.: Tropical Park track workout

Wednesdays 5:30 a.m.: UM Metro Rail Parking Lot for bike and run

Thursdays 5:45 a.m.: UM Metro Rail Parking Lot for Tempo Run

Fridays 5:30 a.m.: UM Metro Rail Parking Lot for bike

Saturdays 7:00 a.m.: Old Parrot Jungle for Long Run

Alternate Sat. 7:00 a.m.: Hobie Beach for Swim, bike and/or Run

Sunday 7:00 a.m.: Variable - swim, bike and/or run

Sunday, June 19, 2005

Come back to the Blog 

This blog was quite useful, but it works better when people read it.

Wednesday, November 03, 2004

happy halloween 

Tuesday, August 31, 2004

Texas Air National Guard  

From Salon:
Faced with fresh news in the ongoing debate about the presidential candidates' military service during the Vietnam War, the media blinked this weekend, doing its collective best to ignore an embarrassing new revelation by the prominent Texas politician who says he landed President Bush a coveted pilot spot in the Texas Air National Guard during the height of the Vietnam War, and is now "ashamed" of his actions.

"I looked at the names of the people that died in Vietnam, and I became more ashamed of myself than I have ever been, because it was the worst thing I ever did, was help a lot of wealthy supporters and a lot of people who had family names of importance get into the National Guard. The explosive comments from a central player in the National Guard drama -- captured on video and available online -- have received just cursory coverage in the mainstream media since it was brought to light on Friday. The shoulder-shrugging response stands in stark contrast to the media orgy that has greeted the hollow, secondhand allegations made about John Kerry's Vietnam service by the Republican-financed Swift Boat Veterans for Truth, which has yet to make a single factual allegation stick about the circumstances surrounding Kerry's five war medals.

During a May 27 appearance before Kerry supporters in Texas, Ben Barnes, a former lieutenant governor of Texas, apologized for his role in getting Bush a safe, stateside spot in the National Guard. "I got a lot of other people in the National Guard because I thought that was what people should do when you're in office, and you help a lot of rich people." Recalling a recent visit to the Vietnam Memorial, Barnes added, "I looked at the names of the people that died in Vietnam, and I became more ashamed of myself than I have ever been, because it was the worst thing I ever did, was help a lot of wealthy supporters and a lot of people who had family names of importance get into the National Guard. And I'm very sorry about that, and I'm very ashamed."
At the time of the string pulling, Bush's father was a Houston congressman. When taking his Air Force pilot test, Bush listed "none" under his background qualifications, and scored in the 25th percentile, the lowest possible passing grade for the test's pilot-aptitude portion...

Monday, July 26, 2004


Courtesy of Jeff:


Saturday, July 17, 2004

Nice Picture 

Congratulations.  Nice picture, but next time, you should take the picture. :)

Friday, June 18, 2004

Lord High Puma 

Loved the photos! Well done.

I have to miss this Saturday's festivities. As luck would have it, I'll be in a sanatoriam recovering from Friday mornings run with the team of Lloyd, Salazar, Hitler, Vader and Nixon. (In leiu of flowere, contributions to "ThirdWorldRunnersWithSmallBrains" are requested by the family) Anyone up for a schlep on Sunday. We could go any time any distance. Let me know.

(For the chronically humor impaired I actually have family plans Saturday morning and am looking for a group with whom to run for Sunday.)



Monday, June 14, 2004

HEY? Where are all the pictures of Saturday's Tri from you shutterbugs???????? 

Sunday, June 06, 2004

I Mark I, being of sound mind and body, and writing from my home address, do hereby agree that David A is the undisputed king of the universe and the greatest guy ever.

Thank you for your attention.

Friday, June 04, 2004

Blog Rules 

We are meeting up at Mark II's house at 6:30 for the drive out to KB. Swim and run sounds good. Rumor has it that an appearance by Halpo is possible. Wilson is bringing Kelly.

Eileen - where are you?

Swim/Run on the Key (Saturday the 5th) 

For anyone interested, I will be swimming on the Key at 7:00a.m. for approx. 30 minutes followed by a 60 minute run. Sana will be there for the swim in David Althschuler will be there for the run.

Saturday, May 29, 2004

5000 emails 

So sad - 5000 emails in the past week, but nary a blog to read.

Saturday, May 22, 2004


Another suggestion, Run/bike to Matheson Hammock-swim bike/run back

Friday, May 21, 2004

Go Blog!! 

See ya at M2 for swimrun.

OH Yeah, I forgot 

Coffee, crean, light sugar...............tis the soul of the tri......zzzooooooooooooooooooooooooommmmmmmmmmmmmmmmmmmmmm!!!!!!!!!



Forgive me, 1 mile swim sounds good, in intervals, we'll discuss during commute............and, of course, 6-7


Saturday, May 22 

Mark II,

I'll see you at your house at 6:30 sharp! Swim, run. Want to go 1/2 mile swim with 6-7 miles, don't care what order


I plan on swimming (1 mile) at 7:00 at the Key then running 6 to 7 miles. Whoever figures out what there doing please call me on my cell 305-505-3668.

Sat 5/22 

Parrot Jungle at 7 am.

Sunday, May 16, 2004

Triathlon Results! 

167 Mark Hasner 09:07 29:23 24:36 1:04:53
174 Marc Schwartz 12:13 35:50 21:33 1:12:52
173 Mark Lavine 13:55 35:13 22:56 1:14:58

Saturday, May 15, 2004

final call 

now 6.30 at Eileen's

Friday, May 14, 2004

Saturday 5/14/04 

Suggestion: Since the Marks Bros are competing on Sun. they will not be with us. Those of us who wish to swim again at Key Bisc, I suggest either David A's at 6.30.or since he may still be with cold and may object to being knocked up, unless there is an alternative rendevous, 6.45 at Key Bisc.

Tuesday, May 11, 2004

13 Weeks to an Ironman Training Chart

Friday, May 07, 2004

Tomorrow Morning - May 8 

All right - here's the plan. Meet at MII's house at 6:30 a.m. to form up and head to KB for a run and swim. Details of the swim/run to be worked out in the morning. Current plan is a non-bridge run followed by a swim.

Sat. Morning 

I was going to vote for Mark III's at 6:30, but I have this recollection that he is in Hotlanta for Mother's Day?

MIII, MII, Brigitte, EI - are you out there?

what time Sat am? 

Are we talking 6.30am, 7.00am? meeting at the east end of Key Biscayne or at Marc's?

I Did It 

I signed up for the Oleta Triathlon. Big mistake! I think my goal will be "anything but last place!"

Thursday, May 06, 2004

Saturday Run/Swim 

I'm in for the run and at least one of the swims.

BTW, the race has a category called "Fat Tire" which states "min. 1.5” tire, no aero bars."

Wednesday, May 05, 2004

Mark II 

Calling all triathletes....Saturday AM. I suggest a 5-6 mile run starting at the same place (east side of bridge) but heading towards the end of the Key, followed by 4 x 1/4 mile swim intervals. Any takers?

Corporate Tool 

Anyone running Thursday _morning_ from the Serpentine?

(If you're doing the corporate run may I take this opportunity to wish you Godspeed and to suggest that you not dip into the pension fund during your schlep.)

Sunday, May 02, 2004

Trilogy Triathalon Series 

Sorry, please disregard previous message. Found what I was looking for once I scrolled down. Is there some method to the madness we should be following to train for this puppy, or, should we continue to do what we are doing.............

Trilogy Triathalon Series 

Anybody got the dates on this thing??


7:00 a.m. run at CocoPlum Circle
M1, Paul and maybe M3 will bike there to meet Jeff & Eileen.
All others are welcome also!

Saturday, May 01, 2004

Triathlon Schedule 

Triathlon Calendar!

2nd Dannon Duathlon – Key Biscayne
6th Gulf Coast ½ Ironman More Info
9th Keno Brothers Mother’s Day Duathlon
16th Danskin Women’s Triathlon Series – Orlando
16th MultiRace.com Triathlon Series #3
23rd Florida ½ Ironman
30th Keno Brothers Memorial Day Weekend Duathlon

13th Trilogy #1
27th MultiRace.com Triathlon Series #4

4th Keno Brothers July 4th Duathlon
4th Ironman Austria
18th MultiRace.com Triathlon Series #5
25th Trilogy #2

1st Huntington’s Disease Triathlon
15th MultiRace.com Triathlon Series #6
22nd Trilogy #3
29th Accenture Race – Chicago (formerly Mrs. Ts)

6th MultiRace.com Labor Day Triathlon Series #7

3rd MultiRace.com Triathlon Series Finale
23rd Great Florida ½ Ironman and Ironman

Triathlon events 

Paul -- try active.com. That group has a list of SFl events. I have schedules for the trilogy and one other series that I'll bring the tomorrow am if we see you for biking. I think there are sprint triathlons every 2-3 weeks (starting last month).

There is a Danone Key Biscayne tri on May 2, and I am signed up for the Oleta State Park tri on May 16.

comprehensive list of triathalon events 

Does anyone know of such a list? I'm looking for something similar to Footworks.

Friday, April 30, 2004

Bottom line? 

Marc 3's at 6.30 am. Mark 1, with all the Ms and Ds, can we differentiate in some way or are we reduced to numbers? I know this has always been Altshuler's ultimate desire but you've fallen into his trap.
Thank you Halpo for your recent contribution. As a senior associate, I especially liked willy nilly. How is your recovery going?


Mark 1 -- I like that article -- it's from today's active.com. There's also a good one on biking (but I'm probably getting ahead of myself). I guess after changing my bike seat and buying a headlamp for those early am rides I'm getting overconfident.
See you Sat am at 6:30.

Running Strategy 


Running an even pace is the most effective way to run the fastest time, because it utilizes oxygen most economically and keeps lactate accumulation to a minimum. Most distance world records are set by running even pace.

The best time to learn race pace is during training. When you learn what it feels like to run at your goal pace, it becomes natural for you to maintain that pace during the race. Do some training at your goal pace for important races, so that you can more easily settle into that pace and so that it becomes natural for you to maintain that pace.


Whether you're racing 5K on the roads or on the track, the race is challenging, both physically and mentally. Physically, the 5K is tough because you're racing at just about your VO2 max, so you have very little margin for error in selecting your race pace.

If you start too slowly, you can't make up the time lost later in the race. Worse, and more typical, if you go out too fast, your muscles will accumulate lactate too quickly, you'll have to slow and your finishing time won't be all that suffers.

The secret to a great 5K, therefore, is selecting the fastest pace that you can maintain for the distance. Your VO2 max workouts will give you a good idea of how fast that pace will be.

Mentally, the 5K is tough because you must concentrate well for the entire race. In longer races, you can get away with letting your mind wander a bit during the middle miles. During a 5K, however, the effort you need to maintain is too intense to allow a lapse in concentration.

Fortunately, you can learn to maintain your focus by practicing this skill during training. Rehearse running fast yet relaxed, and become aware of how to find the fastest pace that you can hold without tightening up.

One way to help ensure that you achieve your best result in a 5K is to be thoroughly warmed up for the start of the race. Although important for all races, a good warm-up is particularly vital in the 5K, because you don't have the luxury of getting up to speed slowly -- as soon as the gun fires, you need to be able to launch into your VO2 max pace.

A thorough warm-up should begin about 45 minutes before the start of the race, and should include 1.5 to 3 miles of easy running, stretching and several accelerations of 100 to 200 meters up to race pace.

At the end of a 5K, you can kick with reckless abandon; you get to stop soon, so it doesn't matter if you accumulate high levels of lactate.

To beat your rival in a 5K, the best strategy is to run an even pace and, if you're with him in the last half-mile, to run off of his shoulder until you're confident that you can make a sustained sprint to the finish. This will usually be with 100 to 200 meters to go. Avoid the temptation to start your sprint too early, or you may find your rival running off your shoulder with one more gear left.

Swim first. Run second. 

Swim first. Run second.

Thursday, April 29, 2004


Mark I -- I think I can get addicted to this blog thing -- much to the chagrin of the others, I am sure.
Biking Friday am early anyone?

Fellow Morons 

Marc 3's house at 6:30. . . stop
Drive to Key Biscayne and park in lot just past bridge . . . stop
Swim for about 1/2 hour . . . stop
Get running shoes out of car. . . stop
Put running shoes on . . . stop
Put running socks on before running shoes. . . stop
Drink a sip of water . . . stop
Daniel meets us in the parking lot at 7ish . . .stop
We all run bridge together many times. . . stop
Jeff buys breakfast afterward with the $20 bill Daniel and Marc found in his car . . . stop.

Re: Sat 

Umm, can you clarify. I am quite confused. Meet at 6:30 at Daniel's house? Who's going to meet at the bridge - Daniel? Are we swimming to the bridge at which point Daniel will see himself then? How many Daniels are there?

sat 4/29 

mark 3: How about my house at 6:30 for those that want to swim at 7, and the Daniel can meet us at 7:30ish on the far side of the bridge for the run? Dave Alt.
should bring his cape again for breakfast afterward.

Daniel: I will see you then.

1. Rainy Weather 2. Saturday Plans 

Daniel, Paul and I got in a nice, but wet, run this morning. The rest of you owe us a hot coffee (tea for Paul).

Any votes on Saturday's workout?

Swim and run on South Beach, or TAFKAPJ maybe with a swim at Matheson?
South Beach is the front runner, but weather will play a role.

Wednesday, April 28, 2004

Oleta - Mountain Bike 

I have no ideas what qualifies as a Mountain Bike.

Hasner - where are you?

Tuesday, April 27, 2004


Hey -- I just registered for Oleta and got an annual membership to USAT. Quick one -- is the "Fat Tire (Mountain Bike)" division only for mountain bikes with the "fat tires," or is it also for mountain bikes that have road tires. I am assuming the first category only but wanted to check with the triathlon pros.

By the way, when do we get to use this site for what the internet was originally intended for: porn and jokes.

Oleta Triathlon 

is limited to 300 people. Mark ll - how soon should we sign up to be sure we can get in? I want to wait to the last minute. Fear of commitment!

Anyone out there? 

I was hoping for a little more activity. What happened - no postings or e-mail?

Monday, April 26, 2004

Re: Government Conspiracy 

Everything is a government conspiracy!

"I wouldn't be so paranoid if everyone wasn't out to get me!"

lets see what happens 

Mark: is this some sort of Government conspiracy?

Keeping abreast of the situation 

I have no idea what you're talking about I'm sure.

Sunday, April 25, 2004


I have added a few running links to the right hand side of the page. If anyone has any (reasonable) suggestions for more, let me know.

David - that doesn't include BB.com!!

Re: Rama Lama Ding Dong 

It would be nice to limit the posts to running issues and insults related thereto. I know that may be hard for a lot of you, especially Rama Lama Ding Dong Man (gee, I wonder which David that is), so the rules will be enforced in a lax manner by a combination of popular demand and benevolent dictatorship. (You think maybe this god/dictator thing is going to my know everything head?)

Rama Lama Ding Dong 

Does this mean we can write whatever we want? Whenever we want? And more than likely someone will actually read it?

Wouldn't you agree the potential for abuse is higher than the groom at a California wedding?

i'm in. no message. d 

i'm in. no message. d

Just remember, Altshuler 

I am the blog god and can delete or modify your posts. Ha ha!!

What hath God Wrot? 

Who knows? As the first telephone Pole (surely you remember Alexander Graham Bellovski) wrot: "Watson, come here I need you--and put on that little labratory assistant outfit and bring me a beer." But here's what I'm gonna wrot: Well done Mark One; you are a techno marvel as well as a sea water drinker.

I think I may have found my medium.

Re: Race Results 

Male 10K Run Age Group: 35 - 39

Place O'All Num N A M E Age City Time Pace
===== ===== ===== ======================= === ===============
1 6 249 JASPER BELL 38 MIAMI 40:35 6:32
2 11 544 DANIEL MESSINGER 39 MIAMI 41:08 6:38

daniel, how did 40yo jasper get into the 35-39s? you were robbed!

4th Annual Lou Gehrig's Disease 10K Run and 5K Run/Walk 

Saturday, April 24, 2004 -- 7:30am -- Coconut Grove

Overall Winner Female 10K Run

Place O'All Num N A M E Age City Time Pace
===== ===== ===== ======================= === ===============
1 1 989 BONNIE YOUNG 35 47:05 7:35
2 2 448 VICKIE STEUBEN 43 MIAMI 47:37 7:40
3 3 715 EILEEN KROSS 43 MIAMI 48:57 7:53

Male 10K Run Age Group: 35 - 39

Place O'All Num N A M E Age City Time Pace
===== ===== ===== ======================= === ===============
1 6 249 JASPER BELL 38 MIAMI 40:35 6:32
2 11 544 DANIEL MESSINGER 39 MIAMI 41:08 6:38

Male 10K Run Age Group: 45 - 49

Place O'All Num N A M E Age City Time Pace
===== ===== ===== ======================= === ===============
1 10 463 GARY SILVER 47 CORAL SPRINGS 41:01 6:37
2 28 488 BRAD BAUMGARTNER 49 COOPER CITY 44:56 7:14
3 31 966 MARCO SEEFELDT 47 MIAMI 45:26 7:19
4 44 807 DAVID ALTSHULER 47 MIAMI 48:25 7:48

Male 5K Run Age Group: 45 - 49

Place O'All Num N A M E Age City Time Pace
===== ===== ===== ======================= === ===============
1 4 587 MARTIN GRIGIO 45 KEY BISCAYNE 17:56 5:47
2 24 717 GENO MARRON 47 KEY BISCAYNE 21:06 6:48
4 45 984 PAUL WILSON 49 S MIAMI 22:40 7:18

Test 2 

Just sending another post to see if this system will work. Someone else give it a try.

I joined Jeff and Eileen at the circle today to about 5.5. Another nice morning!

Welcome to the MD & Associates Blogger 

Welcome to the MDA & Associates Blogger! If I can get this to work right, we can avoid a zillion e-mails as well as being left off the list by mistake.

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