Frozen game birds and thawed, newly-hatched game plans. About six months ago, in some turkey factory in some agri-business mega supercomplex of slaughter in some family farmer's field purchased by some representative from agriprofit inc, a bird was put under the knife by some illegal immigrant wearing bloody gloves. Pieces of the turkey were sliced a million ways from Sunday, packaged up in plastic bags, shipped to some other megacomplex where they were 'cooked' in 50,000 square feet ovens and combined with other 'food' from other megacomplexes, frozen, and placed in neat packages with beautiful artistic photographs designed to make some person on the other side of the freezer door in some megagrocery store hungry. Some guy with family 3000 miles away and little chance or desire to drive to some airport and deal with the holiday travel abortion, picked up this turkey meal in some Wawa store this afternoon. With a quaint "doink" sound only heard at Wawa checkout counters, my meal was handed to me by the jaded teenager clerk with the disfunctional family of divorcing, philandering parents. I had spent my first run in the morning dwelling about my game plan and by the time the turkey was unfrozen and shortly brought back to life care of my oven, only to be put under the plastic knife again, I banged it out in a Word document. Here goes, I added some items I consider equally important as the first draft: Updated Magna Carta

The path to a sub 2:30 in 2006.

1. 1 workout/week at marathon pace increasing up to 20 miles.
2. Sustained track workouts.
3. Race longer races. Max 10ks and ½ marathons.
4. Drop more weight.
5. Limit beer consumption to 1 beer/evening average for the week.
6. In bed by 10:30 every night.
7. Recovery workouts at recovery pace.
8. Hill repeats. 6-8 reps at 1:00 or longer
9. Interval workouts of 1k-3k are at sub 5 pace.
10. Weekly mileage > 100. Goal 120 mile weeks
11. Maximize mileage in singles.
12. Limit marathons to 3. 1 peak marathon.
13. Find training partners better than myself.
14. Golf course, tee to green workouts.
15. Sound diet. Balance of carbs, protein, mono/un-saturated fat. Learn to cook.
16. Marathon of the arms and abs and move up to 200/600 arms-to-abs ratio with goal of 300/900 by mid year. Arms rotate chest,triceps and then biceps,back alternating days. Work dips into the routine. Use the Swiss Ball and the bells.
17. Marathon of the mind. Mental imagery techniques. Work positive imagery techniques into the workouts. Meditate daily. 15 minutes after waking up and 15 minutes before bed. Observe more. Judge less. Enjoy the days. Start and end them right.
18. Smart racing. Know your race courses. Memorize them. Know your wind. Know your competition. Know your hills.
19. Find balance in your plan. Take breaks when you need them. Find happiness and outlets elsewhere.
20. Stay humble. Stay grounded.