Active Isolated Stretching

I recently returned from a running camp in West Virginia where I was able to run with a group of incredibly accomplished runners.  Two of the coaches, Mike Dominguez and Tom Nohilly, introduced me to a technique called "Active Isolated Stretching."  It has been around for a long time and I have seen other teams utilizing it, however, this was my first formal introduction to this stretching routine.

After a week of camp, I now feel comfortable enough to introduce the technique with my cross country team.  I went to Home Depot and purchased 200 feet of blue and white poly rope.  I cut the rope into 8 1/2 feet sections and melted the ends to prevent them from fraying.  After cutting fifty ropes and inhaling fumes from each of these, I was ready to start utilizing them with my team.

During this first week of implementation we kept to 8 basic stretches.  Half of them utilize the rope and the others do not.  Here is a list of the 8 stretches that we used:

STRETCH #1: SINGLE LEG PELVIC TILT – No Rope

Lie on your back, bending your non-exercising knee. Bend your exercising knee and place your hands behind your knee/thigh. Using your abdominals and hip flexors, lift your exercising leg toward your chest until you can go no farther. Aim your knee toward your armpit, gently assisting your leg at the end of the stretch with your hands, but do not pull.

STRETCH #2: BENT LEG HAMSTRING – With Rope
Lie on your back with both knees bent and your feet flat on the floor. Make a loop from the rope and place the foot of the leg you're exercising into the loop. Lift your leg until your thigh is perpendicular to the floor. Grasp the ends of the rope with one hand and place the other on top of the thigh of the exercising leg to stabilize it. Gradually extend your leg by contracting your quadriceps, causing your foot to rise to the ceiling. The goal is to lock your knee and have your foot at high noon. You may have to lower the angle of your leg from the hip at first. Use the rope for gentle assistance at the end of the stretch, but do not pull the leg into position.

STRETCH #3: STRAIGHT LEG HAMSTRING – With Rope
Lie on your back. Begin with your non-exercising knee bent and with that foot flat on the floor. Make a loop from the rope and place the foot of the leg you're exercising into the loop, locking the knee so the leg is extended straight out. From the hip and using the quadriceps, lift your leg as far as  you can, aiming your foot toward the ceiling. Grasp the ends of the rope with both hands and "climb" the rope, keeping slight tension on it. Use the rope for gentle assistance at the end of the stretch, but do not pull the leg into position.

STRETCH #4: GASTROCNEMIUS – With Rope

Sit with both legs straight out in front of you. Loop the rope around the foot of your exercising leg (still straight). From your heel, flex your foot back toward your ankle, using the rope for a gentle assist at the end of the movement.

STRETCH #5: LATERAL TRUNK FLEXORS -- No Rope

Stand with both arms at your sides. Raise one arm, placing that hand behind your head with the elbow pointed away from your body. Bend at the waist so that the arm that is straight is lowered down the side of the leg toward the knee and lower leg. This stretch can be modified by leaning slightly forward or backward before bending at the waist.

STRETCH #6: TRUNK EXTENSORS -- No Rope

Sit with your back straight, your knees bent, your feet resting on your heels, and your toes pointing slightly up. Tuck your chin down, contract your abdominal muscles to pull your body forward. Grasp the sides of the lower legs with your hands to gently assist at the end of the stretch. To modify this for a deep lower back stretch, bring your heels closer to your body.

STRETCH #7: HIP ADDUCTOR – With Rope

Lie on your back with both legs extended straight out, looping the rope around the inside of the ankle, then under the foot, of the exercising leg, so the ends of the rope are on the outside. Lock that knee and rotate the other leg inward slightly. From your hip and using your abductors, extend your exercising leg out from the side of your body, leading with your heel. Keep slight tension on the rope and use it for gentle assistance at the end of the stretch. Do not pull the leg into position

STRETCH #8: QUADRICEPS -- No Rope

Lie on your side with your knees curled up against your chest (in a fetal position). Slide your bottom arm under the thigh of your bottom leg and place your hand around the outside of your foot, or use a looped rope. Reach down with your upper hand and grasp the shin, ankle or forefoot of your upper leg. Keep your knee bent and your leg parallel to the surface you're lying on. Contract your hamstrings and gluteus maximus, and move the upper leg back as far as you can, using your hand to give a gentle assist at the end of the stretch.

For video of these techniques visit Coach Dominguez's Blog:  http://dominguez-running.blogspot.com/

After one week of implementation I am very happy with the results.  Stretching has never been a highlight of practice, however, in the last week I have witnessed many members of my team getting excited about active isolated stretching.  I plan to continue this routine for the rest of cross country and track season.  

Harry Potter and the Half Blood Prince

It has been a long time since I have posted anything on here and this has nothing to do with running. I have been a fan of the Harry Potter books and movies for a long time. As a middle school teacher it gives me something to connect with the students (plus the books are quick page turners and easy to read).

Anyways, I normally leave the movie reviewing up to my buddy Dave (check out his site HERE) but I felt that I should probably give this movie a quick review from the perspective of someone who read the book.

Overall, I was entertained throughout the movie. While it is long (2h, 33m) it does not feel drawn out. The director (David Yates) keeps the momentum going for the most part. My biggest grudge concerns the choices made between what to cut and keep from the book. The movie stays honest to the major plot lines, however, it is the small things that were left out that really grinds my gears.

I am pretty sure that the love story that makes up a big part of the Twilight series may have influenced the movie version of Half Blood Prince. The many sub-plots and romances between Ron and Lavender Brown, Harry and Ginny, etc. were a major focus of the movie. While these did appear in the book, I believe that their inclusion was at the expense of more interesting/exciting elements of the book.

If you are an adult who has not read the book or someone who is currently going through puberty then you will probably really enjoy this movie. It is about as good as the last couple of movies but not as good as the prisoner of azkaban. Go check it out and let me know what you think.

When should I buy new marathon shoes?

Spending over a hundred dollars on your running shoes could make you want to wear them until your toes poke out and you have to duct tape the soles to keep them from flapping. Unfortunately, you will hurt more than just your wallet if you try to train on worn out shoes. Shin splints, knee pain and hip problems are some of the problems that occur from running on your old trainers.

Just buying a new pair of shoes will not solve all your problems. It is important that you purchase shoes that fit you properly and that complement your arch type and fit your foot strike. I will explain both of these if you are new to running and haven't been exposed to how these minor difference can lead to discomfort, pain and joint problems if the proper shoes are not worn.

There are three basic categories of running shoes. Understanding these vocabulary words will help you understand which shoes to pick.

Stability or Motion Control = Heaviest shoe, provides the most cushioning

Neutral-Cushioned = Mid-weight shoe, balance between cushioning/support/lightweight

Lightweight/Performance = Lightweight but usually very little cushioning or arch support

To decide which type of shoe is right for you start with your arch type. You can find out what type of arch you have by getting the bottom of your foot wet and then stepping on a piece of computer paper.

High Arch

Not many people have this type. It will result in a lot of shock traveling up your leg with each foot strike as you do not have the arch supporting your foot. High arch runners tend to be supinators, aka underpronators. These runners can usually get away with relatively cheap running shoes as they should not buy any stability or motion control shoes. They should stick to neutral cushioned or light weight shoes.

Medium Arch

Most runners will fall in this category. Congratulations, you are normal. Or at least your feet are. You can have a medium arched foot and still over or under pronate. We will cover that in the next section. As far as shoes for medium arched runners go, the world is your oyster. Pick a shoe that feels good and provides enough cushioning. If you are going to be training for long distances (3 or more miles) you should get something that will absorb the impact. Shorter distance runners can get away with lighter weight shoes that have less cushioning.

Low Arch (fallen arch)

If you are particularly tall, overweight or just goofy looking there is a good chance you have a low arch. The definition for overweight is actually a comparison between yourself and a Kenyan marathon runner of equal height. If you are over 165 lbs you may need a shoe that can support a lot of impact with each step. Your foot strikes the ground with a force that is approximately three to four times your body weight, depending on the surface. Those of us with a low arch tend to have more injuries as our arch does not properly absorb the impact of each step. Purchasing a good shoe that compensates for this deficiency will keep you running and out of the doctor's office.

This post will be followed up with information on the three main types of pronators. Arch type will help determine what type of foot you have, however, it is possible to have any three of the above mentioned arch types but still under or over pronate.

Welcome to Virginia

After four great years in Sarasota, Florida it was time for a change. I had a great time living in the Sunshine State, but it was about time for me to move closer to my family. I am now living in Arlington, Virginia which is a suburb of Washington, D.C.

I am still teaching and working with 8th grade students. The Civics curriculum that I am working with would have been exciting to teach anywhere in the country given that it is an election year. Working this close to the Nation's capital should make it particullary interesting.

I also have been given the opportunity to be a long distance running coach at a local high school. I will be working with the cross country team as well as the indoor and outdoor track team at McLean high school. I have been running with the team and am starting to get in shape again. Hopefully I will be able to post more advice on marathons as I have my eye on a few upcoming events.

I certainlly will miss Florida and all it had to offer. Virginia is looking like a pretty decent place to live and work and the fact that they have Wegmans certainlly ads to my enjoyment.

High Stakes Testing

My students are currently taking their first round of high stakes testing today. In this no child left behind environment that I teach in, we unfortunately do find ourselves focusing more on the test and less on letting the students enjoy the curriculum. The Florida Competency Achievement Test, or FCAT is not a particularly challenging state exam. The questions and responses can sometimes seem ambiguous, but for the most part it is a fair exam.

On of the great things about teaching in Florida, however, is that there currently is no Social Studies examination. I therefore have the freedom to teach my content in any way that I desire. Recently, however, I have been pressured by the county administration to give up some of my units so that I can help supplement the FCAT testing. I realize that any additional practice will be beneficial for my students, but I find that when we do prep for the test, the interest level in my class plummets. Suddenly every student needs to go to the bathroom or has a question on a current event. Even the eyes of my scholar students glaze over when I talk about "author's purpose" or "extended responses."

Overall, I do not believe that these tests should be done away with, as my of my fellow colleagues have expressed. I do not think that they should be used to the degree that they currently are for determining the pathways that a student may take in school. Assigning students into pre-defined tracks according to test scores does not produce positive results, and something should be done to remedy this practice.

Are marathons harmful?

This weekend I completed the Walt Disney World Marathon in Orlando, Florida. It was a well organized and fun race. The Disney characters lined the course cheering on runners in the areas where other spectators could not go. There was plenty to see as we ran through all four theme parks, which helped keep my mind off how badly my body felt.

This was the third marathon that I have completed in the last 10 months. When I began training for my first marathon about a year ago, I wondered how my body would respond to the stress long distance running can place on the body. I heard horror stories about fifty year old marathon runners who could barely walk. I also read news paper headlines describing the tragic deaths of prominent runners in London, Chicago and New York this year.

I have been apprehensive about what, if any, damage I am doing to my joints as I have trained for and run these marathons. In all three races, as I approached mile 21 I experienced pain unlike any that I have ever felt. It is a pain that is hard to describe, as it seemed to encompass my whole body. Each step becomes harder than the next and the voice in the back of my mind telling me to stop grew louder. At the same time, I watched sixty and seventy year old men pass me by. As a 25 year old who is in decent shape, it was disheartening to see people who did not appear to be athletic pass me by.

I still do not have evidence that marathons are either harmful or beneficial. My body is still sore from the last race, but overall I feel strong. The pain that I experienced during the race is mostly forgotten and I am once again contemplating running another race. I believe that wearing the right equipment, eating a balanced diet and participating in proper training will lead to the successful completion of a marathon.

Jury Duty

I am currently waiting to perform the patriotic obligation known as Jury Duty. Every year, millions of people throughout the country are summoned to court rooms. The Sixth Amendment to the Constitution provides the right to a "speedy and public trial" that is presided over by an "impartial jury." This right that is enjoyed by all Americans also becomes an obligation that is dreaded by these same people.

As I wait for my number to be called, I have heard the grumblings around me and I unfortunately have also uttered them myself. It seems that we all have something more important to do and other obligations to fulfill. As an educator, I had to make lesson plans and re-arrange the schedule of my students. We are less than a month away from our increasingly important FCAT state exams. This time out of the classroom means at least one less day of preparation for the exam.

Of course, how can I explain to the person on trial in the court room that the FCAT is more important than their case. As a juror, I will have the responsibility of potentially sending someone to or saving them from prison. If it is a civil case then there is the chance of awarding or declining life changing sums of money from a person.

I would like the chance of sitting on a Jury and I do believe that I possess qualities that will allow me to listen to a court case and make a rational decision. On the other hand, it would be great to be dismissed and have the rest of the day off. I will know in the next few hours what my fate will be.

Are Marathons Healthy

Around nine months ago I wrote a post questioning whether or not Marathons are healthy. I wrote the post a few days after I had completed the ING Georgia Marathon. In the half a year since that has passed I have trained for and ran the New York City Marathon and I am currently a few weeks away from running in the Disney Marathon.

The good news for anyone interested in running a Marathon is that I am still running with no real problems. I have reduced my mile pace by close to a minute and I have also lost close to fifteen pounds. I have been taking a vitamin supplement as well as glucosamine. I still can feel an old hip injury during the first couple of miles but otherwise I have not noticed any changes in my body.

The scary news is that during the past few months there have been multiple cases of sudden death during marathons. Chad Schieber collapsed during the Chicago Marathon this summer. His death has been attributed to a pre-existing heart condition. In April, 22 year old David Rogers collapsed after completing the London Marathon. His death has been attributed to hyponatraemia. Finally, there was the highly publicized death of Ryan Shay, the elite runner who perished while attempting to qualify for the Beijing 2008 Olympics. His death has also been linked to a pre-existing heart condition.

It should be noted that these young men who died while running made up a very small percentage of those who ran in Marathons and finished without a problem. Most of these men had pre-existing conditions and the stress of the marathon was too much for their bodies to take. These unfortunate events highlight the need to get a proper medical exam before attempting to run long distances. Marathons place a enormous amount of stress on the human body and you need to be sure that you are not putting yourself in danger.

Can the interenet be used to make money?

I apologize to the few people who actually read this blog on occasion, as I have not done much to keep your interest levels up. The past month has been quite turbulent as far as my work and social life goes, plus the weeks before Christmas break are always crazy at school. This is of course not a good excuse since I actually still have been doing some writing.

Some of you may remember Don Lapre, the "nutritionist" who enthusiastically told late night television viewers how he made "millions of dollars from his one-bedroom apartment by placing tiny ads in newspapers around the country." Well, my scheme does not really sink to that level of desperation but it is not much better.

If you have used the Internet in the past few months, you may have noticed that there is an abundance of advertisements strategically placed on many websites. These ads provide revenue for the owner of the website each time they are clicked on. The amount of money is determined the type of advertisement and if the click results in a sale for the advertiser.

As a young college graduate with limited wisdom on the workings of the world, there are unfortunately a limited number of topics that I can provide advice about. The one topic that I do know quite a lot about is obtaining funding for college. I had to take out student loans for both undergraduate and graduate school. As a result of the research I did, I believe I can provide somewhat sound advice for students attempting to pay for their education. The best part of my idea is that the advertisements that I have placed on my website are quite lucrative.

Now that you have taken the time to read this post, please be sure to check out the sound financial advice on my Student Loan Advice website! Perhaps you will even help me pay off my own loans by visiting some of the advertisers on my website. Hopefully you will see me some day talking about how I made millions from my one bedroom apartment by placing tiny advertisements on websites all over the Internet.

I beat P-Diddy

Well, the NYC Marathon is a couple weeks behind me and I am just finally sitting down to write about it. The race itself was incredible. I give a lot of credit to the New York Road Runners organization for putting on a great run. They were able to organize over 40,000 runners into three starting areas and based on previous finishing times. These runners were then herded into starting corrals which allowed for a somewhat organized start of the race.

The sight of NYC from street level is an experience I will never forget. The sight of Manhattan from the Verrazano-Narrows Bridge was incredible. The various ethnic neighborhoods kept my mind on the surrounding environment and not on what my body was telling me. I also was fortunate enough to have the support of my family who made the trip to NYC to cheer me on.

The most memorable part of the race will forever be the Queensboro Bridge. This two mile long span is known for being especially difficult because of a lack of fans encouraging you on as well as no water stops. As we ran up the first mile which is a slow and gradual incline to the apex of the bridge, the only sound to be heard were the pounding of shoes on the deck of the bridge. Halfway up we passed a runner from the wheel chair class who was struggling up the incline backwards, propelling himself upward with his one functional leg. I began to cheer for him and my shouting spread to hundreds of other runners on the bridge.

Once we reached the pinnacle of the bridge and began our descent, something could be heard from up ahead. It started out faint, but with each step it grew louder. As we approached the end of the bridge, there was a sharp turn to the left and then a steep 180 degree turn. The sound had grown into a powerful roar, and that is when the sight thousands of people standing 10 deep on the barriers hit me.

The rest of the race became increasingly difficult mentally as I physically began to deteriorate. My quads and calf cramped up into knots that grew larger with each step. Without the support of the fans and my family, it would have been difficult to finish. I was reduced to walking for a few minutes each mile after mile 22. The surge of energy that I had hoped would hit me as I came withing a mile of the finish failed to materialize. I felt worse with each step even as I crossed the finish line. It was a good feeling to be done, however, I was both mentally and physically drained.

Overall, the race was a great experience. My training paid off, and I was able to finish with a decent time (just over 4 hours.) I am grateful for the opportunity to see NYC from street level and I cannot thank those who cheered me on enough. I am also glad that I was able to beat Sean "puff daddy" Comb's time by more than 10 minutes.

NYC Marathon

I leave tomorrow morning to run in the New York City Marathon! I have been training diligently since I found out that I was admitted via the Lottery. The weather appears like it should be favorable and I hope to finish with a decent time. I will be sure to post my results and opinions about the race in the days following the event.

Over 110,000 people tried to get into this marathon, and I am one of the lucky 38,000 that will have the opportunity to run this race. I hope that I do not let down my friends and family who will be watching and that I can finish strong.

Updates will be posted soon!

The Toronto Bills?!

The rumor mill is churning out all kinds of speculation about the Buffalo Bills. The most recent disappointing loss to the Cowboys on MNF in the closing seconds of the game has started anew grumbling in upstate New York. As most NFL fans know, the Bills are considered one of the most unlucky teams in the league. Their four Super Bowl losses in a row is a record that few teams will ever hope to beat.

With yet another losing season in progress and a lack of any economic recovery in Buffalo, NY, rumors have started about a possible sale of the franchise. Owner Ralph Wilson has repeatedly stated that he has no intention of moving the Bills anywhere. However, like Ponce De Leon, Ralph Wilson has not discovered the Fountain of Youth and will most likely die soon. When that does happen there may be a power struggle that could rival that of Imperial Russia.

Apparently Ralph Wilson will not be leaving the Bills to his sons due to inheritance taxes. This means that the team will be up for grabs to the highest bidder. There has been rumors that the slow economy and lack of funds could push the Bills into the territory of our maple syrup and beer producing neighbor to the north. The promise of a new stadium and larger fan base could lead to the final loss for Buffalo.

During the 2008-2009 season, the Bills will play a pre-season game in Toronto. The following year the Bills will play a pre-season and one regular season game. This could be the beginning of the end of the Bills. It may be up to a local billionaire to pick up the pieces, much like how Tom Galisano was able to revive the Buffalo Sabres. As a loyal Bills fan, I can only hope that NFL football remains in Buffalo.

Jar wars

Jar Wars Video

Jar Wars

For the past three years I have organized a fund raiser. The idea for the fund raiser was taken from my high school. On an annual basis, our school would anticipate the arrival of Jar Wars. The details of the event were kept a secret for most of the year. There were periodic announcements on the school television station, but these commercials were cryptic and kept the underclassmen in the dark.

The Jar Wars fund raiser was created by Mr. Carmen Gumina. His enthusiasm for the project was contagious. He was a Biology teacher at Webster High School and is currently serving as a Principal in the same school district. When I became a teacher I reflected on my high school experience and thought about what had made it a truly unique experience. The one event that I looked forward to each year was the Jar Wars fund raiser. As I began my own career on the west coast of Florida, I hoped to start a similar event for my students.

Monday will kick off the competition. This year we are raising money for the Achilles Track Club, a local organization that encourages people with disabilities to participate in athletics. We hope to beat the total from last year which was over $2,800. There are no administrative costs; all money will go directly to the charity. All prizes that are given to the winning team have been donated from our community.

To follow in the footsteps of Mr. Gumina, I have put my dignity on the line and offer up my hair as a reward to the students. Should they raise more than $3,000 this year, I will shave my head on the morning news. This morning was the culmination of a advertising contest for Jar Wars. The students who designed the most creative advertisements won a small prize and were invited to come on the morning announcements and smash a pie in my face. The odor of curdled whipped cream is still in my nose, but hopefully it will make the smell of a successful fund raiser that much sweeter.

St. Augustine

I had the opportunity to travel to the Oldest City in the United States last weekend. As a History teacher, one would assume that I had a great time reading placards on monuments and visiting museums. For those of you who do not know, St. Augustine was first "discovered" by Spanish explorer Ponce De Leon. He was looking for the fabled Fountain of Youth, but all he ended up finding was a bunch of sulfur water and some Calusa Indians. While there was no Fountain of Youth, De Leon did realize that St. Augustine would be a great place to set up some gift shops and wax museums, so he claimed the land for Spain.

Now, I must admit that I had a good time in St. Augustine. There was plenty to see and do and overall it was a fun weekend. As a pseudo-historian, however, I did not come away from the weekend feeling like I had just spent the weekend in the Oldest City in the country. The town itself is beautiful, however, the people that now occupy St. Augustine seem hell-bent on exploiting the tourists who now come to visit the town. The prices that were charged for admission were outrageous for even the most mundane of attractions. While paying 5 dollars to a historical society for their upkeep of a monument is palatable, forking over 10+ dollars to see a cheap re-creation of Ponce De Leon drinking from a pool of water should be considered a crime.

The majority of the attractions in St. Augustine where basically tourist traps that exploited historic events. The best [i.e. worst] of these tourist traps was the "Fountain of Youth Experience." The center-piece of this attraction was a 20 foot illuminated plastic globe. The recorded narrator described how Ponce De Leon traveled the earth while a docent used a laser pointer to highlight his route. I stared in amazement and pondered if this was really happening. Around me there were families staring blankly with moronic grins on their faces nodding in wonderment at this massive globe. The fountain of youth experience unfortunately went downhill from there. It is a good thing that Ponce De Leon did not find the fountain of youth because he would have been utterly disappointed if he had the chance to visit the "Fountain of Youth Experience."

On the whole the weekend was not a wash because I did learn one fun fact. It turns out that the average height of a Spaniard during the 1500s was only 4'5". Ponce De Leon was a towering 4'11". The average life span was also only 40 years old for the Spanish male. Ponce had heard rumors of a tribe of Native Americans living in South Florida who were over 6' tall and who lived well into their 80s. They were the Calusa Indians and it was because of their massive height and old age that Ponce De Leon had assumed that there was a "Fountain of Youth" somewhere in Florida. Apparently the geriatrics of the country have also heard this rumor, because Florida still abounds with retirees seeking to prolong their lives and to make the roads unsafe for all of us youngsters.

Teaching is like a Marathon

For the past two months I have devoted at least 25 hours a week to training for the NYC Marathon. For the months of September and October that number will rise to close to 35 hours a week. That will make my training comparable to having a second full time job. During these runs I am usually accompanied by friends with whom I discuss current events and ways to become a better educator. Tonight I went out for a speed workout by myself and began to think about how my career is similar to the race that I will run this November.

The first day of school begins with a stomach full of butterflies. As the gun goes off we shuffle uncertainly through the hazy morning. The first day feels vaguely familiar, similar to all those training runs that helped build up muscle memory, yet it will certainly be unique. It is usually nothing like the way they described it in the summer trainings or during all that planning and prep time. I see a blur of faces, some familiar but many new. Like the first few miles of the race my adrenaline will carry me. I pass smiling faces and hear words of encouragement and just like the weeks of the school year, the miles start to fly past.

The first moment of reflection comes at the end of the first marking period. By this time routines have been established, small aches and pains have been worked out and I have finally hit my stride. There is still a long school year left but I feel strong both physically and mentally and I know that all the training, planning and prep time has paid off.

I wish the midpoint of the race felt like the climber who has reached the apex of a mountain, as he knows that it is all downhill from that point. Unfortunately the hardest part of both a Marathon and the school year come toward the end of the year. As we return from winter break, the dreaded FCAT crunch begins and fatigue will quickly follow it. I know that I am more than halfway done and I feel physically able, however, the second 13 miles of the race seem exponentially longer. By mile 15 my body begins to show signs of deterioration. My classroom and the school around me begin to display similar signs of stress.

The hardest part of the race comes at mile 23. The invisible wall that many encounter can leave students paralyzed with fear as they face down their Scantron as well as the Marathoner dehydrated, cramped and bleeding on the side of a course. To make it through the last three miles of the school year takes guts, determination and at times the help of those around you. The last three miles of the marathon may as well be a million to the under prepared, and quitting seems like the only rational decision. A runner who skimped out on training would feel like they were looking in a mirror if they happened upon a teenager who has capitulated as he or she Christmas Trees a bubble sheet.

For many it will come suddenly and when all hope seems to have been lost. The finish line somehow becomes something tangible. It is concrete. It is not longer something that you could only visualize. There it is. It is still over a mile away but the streets are lined with encouragement. The school suddenly becomes electrified with energy. We almost made it. The countdowns become shorter and you can just make out the race clock. Like the start of the race your feet suddenly become swift as the lead somehow sublimates from your body. Positive thoughts reenter your body and as waves of emotions pass over you are somehow crossing the finish line, signing yearbooks, speaking at ceremonies and posing for pictures, shaking hands and giving high-fives. You receive congratulations on a job well done, the hard work paid off, and a myriad other descriptions of what a difficult task you just accomplished.

As the euphoria fades and life returns back to normal you reflect and make some notes on what you will do different the next time around. The experience will drive many to never return again, but those who are dedicated will learn from prior mistakes and come back year after year stronger, more able, and with wisdom of past experiences.

Pandora's Box

The school year is starting in less than two weeks which means lots of time spent at my desk coming up with lesson plans, classroom procedures and student schedules. This type of work usually is pretty tedious and is usually about as fun as helping my father clean rocks in the back yard. To make my day more enjoyable, I normally will listen to CD's. I have two that I rotate, MA$E and Puff Daddy and the Family. These are the last CD's that I bought back in Junior High School. They are getting pretty scratched up and tend to skip during the best parts of the songs. This leads to frustration and I end up getting little work done.

I was telling a friend of mine about my predicament and she directed me to an amazing website. Internet radio is nothing new, but most of the stations that are broadcast online are usually done so from a creepy 35 year old working from his parent's basement.

At last there is a solution. Pandora.com provides music that is selected according to your preferences. Each song that is played can be rated and then similar tracks will be played from obscure artists. Each user creates their own profile with personailized radio stations. If you have access to the internet during the day and would like to listen to something other than Micheal McDonald, check out Pandora.

...

Penetrating the Earth!

I had the opportunity today to take a tour of a part of our Earth that most people have never had the chance to see. I am currently in Texas and the local news had a story about the cave systems that dot the subterranean Texas landscape. The story focused on the large amount of rainfall during the last month and the fact that the caves are filling up with water. I knew that there were cowboys, longhorn steer and cacti in Texas but I did not know that there are caves. The story on the news described how most of the caves were now closed to the public and would be so until the water receded. I will only be here for a few more days, so we quickly made plans to head out and explore.

The cave we ended up going to is called "The Inner Space" cavern. It was discovered in 1963 when the Texas highway department was building Interstate 35. The crew was doing some ground core samples and came across a large airpocket. They drilled a larger hole and lowered one of their men down into a 40 foot high chamber.


Since that time the local family that owns the cave has turned it into a tourists attraction complete with a trolley that brings you down into the cavern and a snack bar full of all the best Texas meats. The tour guide was knowledgeable and some of the formations are incredible. The caverns were only partially open, as the rising water levels have made access impossible. The staff is predicting that they will be completely shutting down by the end of the week as the rest of the cave will soon be flooded. If you are ever in Texas, be sure to check out the caves. Just make sure that you avoid the meat at the snack bar.

Airplanes and Cookies

Allow me to drift from my normal education focused posts. Over the course of the summer, I usually try to relax, read and visit my friends and family. During the last few weeks I made some tentative plans to visit a friend in Buffalo, NY and then catch a ride to visit my family in Rochester, NY. My idea was to catch a one way flight into Buffalo and then another one way flight from Rochester back to Florida. While in the process of looking for tickets, I may have stumbled upon one of the airline's biggest secrets.

It all began when I looked up flights home my home computer while enjoying my morning coffee. I found a few relatively inexpensive one-ways into Buffalo and proceeded to call my buddy to see what time would be preferable. Due to his work schedule, I didn't hear back from my buddy until around 7pm. I then went back to my computer and tried to find the same flights. Unfortunately for my credit card, all the flights had somehow tripled in price. I called my friend and we swore about the airline industry for a while and ended the conversation with a "maybe later in the summer will be better."

The next morning I woke up checked up world events while enjoying my coffee and an Eggo Waffle. I decided to try to find tickets one last time. This time, however, I went into my browsers tools and deleted all my cookies. (For more info on cookies click here) I then proceeded to search for flights and to my amazement was able to find an amazingly cheap ticket. This may have been a coincidence; perhaps there was a cancellation and I was just lucky to be the first to get it. There also is the chance that the airlines tracked my flight queries and jacked up the price knowing that i would probably be back to buy my flight. Conspiracy or not, I will now be able to afford to take the flight to Sunny Buffalo, NY.

Timmon's Great Idea

PB Wiki

A teacher I work with had a great idea that i will let everyone know about. She built a Wiki for her class. A Wiki is kind of like a traditional web page, however, it can be edited by anyone who has the password. This helps to foster communication between the teacher, students and their parents. The PB Wiki that Timmon's created is easy to edit, simple to use and contains a wealth of information.

I have heard that imitation is one of the best forms of flattery. Well, I hope that Timmons is flattered because I will absolutely be stealing her idea of using a Wiki for my class as well. I am excited to keep the students of my parents up to date with the happenings of my classroom. This page will also serve as a kind of evolving syllabus for my class, as my students and I work together to shape my curriculum.

For a look at what I am talking about, click HERE