Man I have been busy and still am so I am just going to post a quote from a paper I just read by Art Devany.   He agrees that routine is the enemy.  Here it is: 
"Activities are spaced randomly according to a power law distribution which not only fits the hunter-gather activity rhythms but also virtually every process in a healthy human being---healthy heart beats, brain waves, cellular ion channel pulses, and the coordination dynamics of movement all have the distinctive signature of self-similarity and power law variation. It is when these patterns show too much regularity that organization and coordination break down; for example, epileptics show too much, not too little, regularity in their brain waves. Heart attacks are the result of too much regularity in contractions that leads to a loss of coordination and seizure." 


check out the rest of the article here : http://www.arthurdevany.com/categories/20091026

As I watched the 800 meter finals I again took notice of how rigid the torso of the winner, Rudisha was.  When I compared it with Nick Simmons there was a large difference.  I should say that these are both great runners and I was rooting for Simmons but when looking at his for I always feel like there is a tightness to him, he runs in a less fluid manner than Rusisha.  In the final turn of the race the runners gave it all they got and started pumping their arms HARD.  This got me to thinking.  If you are lacking in shoulder extention and internal rotation, might that inhibit you keeping a stable midline on your arm back swing?   If you lack that flexibility your shoulder may very well bring your torso with you and break that tightness we strive for.  Here is a mobility WOD from Kelly Starrett to work on your internal rotation, He relates it to the dip but I think it can improve your sprinting/running as well.  First video is explanation and second video it the stretch. Check it don't wreck it.

Cheers.

Today I just worked on handstands and other various hand balancing for about an hour.  I had my longest handstand hold yet and my longest walk as well.  I can really see as I continue to practice this skill I get better and better. More practice = more prowess in skill...who would have thought!!