peerless

Strength exercise #8. Single Leg Mini Squat

• Stand on one leg with the other knee bent
• Use a wall or banister to help keep your balance
• Bend the standing leg and push your bottom out behind you
• Start with only a small movement
• Make sure your hips stay level, don't let one drop down
• Don't allow your knee to move forwards past your toes

Variation - Rest the non-standing leg on a bench or chair behind you

Song of the week: Coldplay – "Paradise" from http://youtu.be/J6ZWlDks0nQ



The new Coldplay album "Mylo Xyloto" will be released on 24 October

Coldplay - Paradise
When she was just a girl
She expected the world
But it flew away from her reach so
She ran away in her sleep
and dreamed of
Para-para-paradise, Para-para-paradise, Para-para-paradise
Every time she closed her eyes

When she was just a girl
She expected the world
But it flew away from her reach
and the bullets catch in her teeth
Life goes on, it gets so heavy
The wheel breaks the butterfly
Every tear a waterfall
In the night the stormy night she’ll close her eyes
In the night the stormy night away she'd fly

and dreams of Para-para-paradise...
...And so lying underneath those stormy skies
She’d say, "oh, ohohohoh I know the sun must set to rise"

This could be Para-para-paradise

Ken White following the arrows at O'Connor Ridge

Training at Parliament house last night: It was a public holiday, the car pack was packed with foreigners driving foreign cars: NSW, VIC & QLD number plates. Running early were Ewen, Jen & I, running the main session of 12 x 200m with a recovery jog were Andy, Bronwyn, Colin, Craig, Neil, Ruth, Yelena & I. Hurray for daylight saving at long last; we are no longer training in the dark.

Peerless coach Percy Cerutty

Percy was a coach of the highest calibre. No other coach has ever come close. He was independent, inspirational, knew what he was talking about. He has spawned some strange followers with odd ideas but regardless, his coaching ideas and teaching methods were "sound as". Barefoot running; instinctive running, cunning running, personal training; it was all there. A true motivator and way ahead of his time.

I'd better get packing.