The Chances

How a 250+ Pound Couch Potato Got Healthy

Saturday, October 31, 2009

CIM Training Week 3, Day 6: 6 miles

Today was a scheduled 6-miler, which I had planned on doing late in the morning. At around 9am, as luck would have it, Hal Higdon posted to his Facebook page about how he was debating on taking a bike ride or going down to the Farmers Market.

Farmers Market, I thought, that's a great idea! Nothing like a little bit of good old fashioned procrastination to start a morning. So I brought it up to my wife, who said yes without a moment's hesitation.

We spent a good amount of time there, got some veggies, some local honey, and hit the Dollar Tree. By the time I got back and started running, it was almost 2pm. It was actually WARM! My running suffered as a result of it being 70 degrees, combined with going out too fast, once again.







Splits
Mile 1: 9:05
Mile 2: 9:27
Mile 3: 9:29
Mile 4: 10:54
Mile 5: 11:35
Mile 6: 10:32

6 miles, 1:01:05, 10:11/mi average, 628 calories burned

Tomorrow's a scheduled 15-miler. I have a choice, I can either run it in the morning before church, or in the afternoon in lieu of a child's birthday party. If I run in the morning, I have to get out the door around 4:30am, since I need to be at church by 9! That would give me the buffer I need in case I slow down. If I run in the afternoon, it's a lot warmer (today it was 70) and I'll be dropping the family off at the party, running, then picking them up after. Not the best logistical thing in the world.

So we'll see how my body gets up. I much prefer the cool weather in the morning, but my body doesn't like to get up that early these days. Let us also not forget that it's 11:15pm at present! So we'll see how it goes.

From Twitter 10-30-2009





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Friday, October 30, 2009

CIM Training Week 3, Day 5: REST! And play...

As I mentioned on Monday, and wrote even more extensively a few weeks ago, I'm a bit of a gadget & data junkie. One advantage of this is I have run data going back to when I first bought my Garmin Forerunner 305. Some of my manual data goes back to when I first started running (diet & weight loss data even further).

Having old data makes for some fun experiments, much of which can be mildly amusing. Sometimes though, really cool things happen.

On Twitter late this afternoon, Stuart over at RunSaturday posted two links. The first was to a post he had made about some advancements to his website. The other was also mentioned in his post, a link to a run that had been animated using a Google gadget called Google Tour.

The functionality of Google Tour is what I was looking for when I first started viewing runs and hikes on Google Earth: an animated tour of a path. All it requires is access to a KML file, which not only RunSaturday will provide, but other services as well. You won't get the animation control unless it's Google Tour KML.

I exchanged a few tweets with Stuart after seeing his post, and while I was away from Twitter, he sent me a few useful URL's. The primary one was a link to the Google Tour Gadget. The second, of course, was a direct link to the Google Tour KML file on RunSaturday: "http://www.runsaturday.com/rss/activitykml.aspx?activityID=". The code to embed the gadget is generated by pasting the URL into the page, adding the Activity ID for the activity on RunSaturday.

Here's yesterday's run as an example. The only warning is that you'll need to install the Google Earth plugin. All that's necessary is to click on one of the maps, and it will lead you through the rest.



As I mentioned before, longer runs can be fun. Here's the Avenue of the Giants Marathon.


Needless to say, I'm extremely happy with it! From now on in addition to my other data, I plan on posting these animations as well.

I also need to mention, today I was thinking about my running, and how I feel about it. I'm not sure what exactly caused it, but I just feel a general peace about it. I'm not running as fast as I was, but I really don't mind. I went out too fast yesterday and ended up exhausted, but again, I really don't mind.

I think what it comes down to is I'm thankful that I can run again, and am just really looking forward to the California International Marathon. I'm expecting to have a good time, with people there to support me.

That's not the only thing, I'm also extremely happy to have my family. My wife, my children, it's just a wonderful time. Tomorrow's Halloween, I'm going to run 6 miles in the morning, then spend the day with my family doing all sorts of Halloweeny activities. Trick or treating in the evening, with a stop at the church for the Harvest Party, and lots and lots of time as a family.

From Twitter 10-29-2009



  • 08:31:33: RT @CBS13rightnow: Caltrans still won't say when they expect the Bay Bridge to reopen. http://ow.ly/xkzt
  • 09:01:40: For @alitherunner, @karrack, @eveblackorwhite, and any other Sci-Fi geeks. ♫ http://blip.fm/~fkqsw
  • 10:12:11: The Twitter DM to text message thing is slow today although not as slow as yesterday. I just got one from 45 minutes ago.
  • 10:22:14: Quaker's owned by Pepsico? I didn't know that.
  • 10:38:06: Look at that, 54 degrees, hardly any wind. 3 miles, here I come! 2-minute miles, baby!
  • 10:49:24: Now comes the part of my job I like to call, "Do the sales guy's job for him." He calls it helping him. We see differently on the matter.
  • 10:53:20: Ah yes, the magical, "I want this document scanned so the people on the other end can edit it for their uses" trick.
  • 13:02:38: MapMyRun.com: Updated 2009/10/29 . 340 (kcal). 3.19 mi.. 00:32:45
  • 13:08:16: Ran 3 mi in 28:22 (8:45, 9:25, 10:11), 9:28 ave, walked .26 mi - http://bit.ly/4fiZih
  • 14:43:05: RT @News10_CA: Radio Station (107.9 "The End") Found Liable in Water Intoxication Death Suit http://tinyurl.com/yhpttt2
  • 14:47:22: Ladies & Gentlemen: January 17, Jack Bauer is once again the Man. http://bit.ly/1tIFRj
  • 14:59:16: RT @DarkUFO: Don't Forget first Lost Season 6 Promo Tonight #lost http://bit.ly/1e6llw
  • 15:05:55: Real user problem description: "When I click on my email, it just stays on there."
  • 15:09:43: Translation: "When I click on my email, it just stays on there." means "I accidentally turned off the preview pane."
  • 16:10:38: Ooh, the Shamrock'n Half in Sacramento registration begins November 2
  • 21:32:11: Ooh, the Daily Mile now has a GARMIN COMING SOON logo... at least they're trying. :)


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Thursday, October 29, 2009

CIM Training Week 3, Day 4: 3 miles

Today I made one of the classic mistakes people can make while running. In fact, historically, this has been a recurring theme for me: I went out too fast.

I did it on purpose, because I wanted to run as fast as I could for as long as I could, and while I managed to run under a 9-minute mile for the first mile, I slowed in the 2nd mile, and by the 3rd, I was exhausted. Actually I was exhausted in the middle of mile 2.

Once again, I walked the last .26 miles back to work.





Splits
Mile 1: 8:45
Mile 2: 9:25
Mile 3: 10:11

3 miles, 28:22, 9:28/mi average, 340 calories burned

So then tonight, we had finished up our Walmart shopping trip. I was driving through the parking lot, trying to get out, when the truck in front of me started backing up. It was obvious he was going for a parking spot, so I backed up a bit to give him space.

He then pulled forward, and as he did, totally clipped the back corner of the bumper of the truck in the spot next to the one he was going for! He damaged the other truck, but managed to just totally rip the metal off the side of his own. Lots and lots of damage.

I parked and talked to the kid, he looked to be 18 or 19 years old, scared out of his mind. I asked him why he stopped, and he said, "I tried!" I don't remember seeing brake lights.

So anyway, I'm just glad it wasn't me being hit by the kid.

From Twitter 10-28-2009



  • 09:08:26: Diesel, "Sausalito Summer Nights" ♫ http://blip.fm/~fizy7
  • 09:15:39: listening to "peter schilling - the different story" ♫ http://blip.fm/~fj0ci
  • 09:19:50: Whatever happened to these guys? Geronimo Jackson, "Dharma Lady" ♫ http://blip.fm/~fj0l6
  • 09:29:23: listening to "Emerson, Lake & Powell - Touch and Go" ♫ http://blip.fm/~fj14p
  • 12:00:43: Crap.
  • 12:07:31: While yesterday's wind was worse, today's run overall was worse, the wind was steadier for a longer period during the run.
  • 12:35:17: MapMyRun.com: Updated 2009/10/28 . 568 (kcal). 5.25 mi.. 00:54:52
  • 12:38:41: Ran 5 mi (9:04,9:37,10:55,9:41,9:47) in 49:05, walked .26 - http://bit.ly/YWgVO
  • 13:19:16: RT @TweetDeck: Twitter are reporting some phishing attempts doing the rounds today. Beware of DMs that ask for passwords etc
  • 13:20:45: I hate when I'm sitting here, knowing I just ate 20 minutes ago, yet thinking, "I want to eat." Not gonna do it.
  • 13:24:20: RT @Oblivion: Bwahahahahahaha! The "Shake Weight for Men." http://bit.ly/13HFwN
  • 14:22:26: BOC BOC BOC BOC!!!
  • 14:25:17: Well, no BOC for me. I tried.
  • 19:43:48: Twitter's being really weird. It's sending me DM's via text message from 4 hours ago.
  • 19:48:50: Oh where, oh where has my @eveblackorwhite gone?
  • 21:37:27: Alright, I'm off to bed. Goodnight.
  • 21:49:27: New post on my blog: CIM Training Week 3, Day 3: 5 miles: While it wasn't near as windy tod.. http://bit.ly/3RqIt1


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Wednesday, October 28, 2009

CIM Training Week 3, Day 3: 5 miles

While it wasn't near as windy today as it was yesterday, the wind came from more directions and for a longer period during the run. Another tough one!



Guess which mile I ran into the headwind? I walked the last .26 mile.



Splits
Mile 1: 9:04
Mile 2: 9:37
Mile 3: 10:55
Mile 4: 9:41
Mile 5: 9:47

5 miles, 49:05, 9:48/mi, 568 calories burned

The past two days I've been really exhausted by the mid-afternoon. I'm thinking it's because I'm at the beginning of my weight loss cycle. We'll see how the rest of the week goes on that front.

From Twitter 10-27-2009



  • 08:50:05: http://twitpic.com/n5e23 - Been to Walmart lately? @alitherunner @karrock
  • 09:12:41: Question: do you run in 25mph winds?
  • 11:47:05: New video uploaded: Running Vlog #16: CIM Training Week 2: Taken on an 11.1-mile long run, w..
  • 12:08:02: MapMyRun.com: Updated 2009/10/27 . 363 (kcal). 3.28 mi.. 00:32:26
  • 12:59:08: RT @News10_CA: http://pic.gd/2cb029 Big Rig blown off Hwy160 into a ditch near the Antioch Bridge. Driver will be OK. - aaaagh!
  • 13:13:11: See, boys & girls, I'm not the only Dew fiend. http://bit.ly/3wBST8
  • 14:51:19: RT @MyTrainerBob: Don't forget to watch The Biggest Loser tonite on NBC at 8pm, 7pm central!!
  • 21:11:55: New post on my blog: CIM Training Week 3, Day 2: 3 Miles: Last night as I was watching TV, .. http://bit.ly/44cLwr
  • 21:25:40: Just mapped out Sunday's 15-miler. Dropping my wife & kids off @ birthday party, running a loop from there. Can't wait for the looks on rtrn


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Tuesday, October 27, 2009

CIM Training Week 3, Day 2: 3 Miles

Last night as I was watching TV, I noticed the wind outside. I didn't think too much about it at first, then it started growing, and growing, until finally I couldn't ignore it anymore. A quick check at the weather revealed that sure enough, we were going to get heavy winds today!

The weather said 25mph, but in reality it was more like 10mph. It wasn't gusts though, that was 10mph constant. I debated on it all day, almost ran on the treadmill, but ultimately ran outside. 3 miles, plus .26 miles back to work, which originally I was going to walk. Since it was with the wind, I did a slow jog.





Splits
Mile 1: 9:40
Mile 2: 9:49
Mile 3: 9:48
.26 mi: 3:07 (11:07/mi)

3.26 mi, 32:26, 9:52/mi, 363 calories burned

From Twitter 10-26-2009



  • 03:11:56: New post on my blog: From Twitter 10-25-2009: 17:37:42: "You don't have to be mean to the c.. http://bit.ly/qWHA3
  • 06:18:36: Wt: 181.2, RHR: 53, BF: 18.2%
  • 08:01:40: RT @BillCorbett: @PaulMcCartney I assume The Doggone Girl is now, definitively, yours? #askpaul
  • 09:40:30: FYI, my favorite WebOS app came out this weekend: Absolute Fitness. Finally, an app equal to BalanceLog on PalmOS! @palm #pre
  • 16:43:48: While I'd love to sit and talk about urinals, bad aim, and floors growing hair, I really need to head home. @smellycents @vkoser
  • 22:11:42: New post on my blog: CIM Training Week 3, Day 1: REST!: That's right, rest. Technically, it.. http://bit.ly/bGCSg
  • 22:19:23: OK, it better not be as windy tomorrow as it is tonight! I'll be doing 13-minute miles at this rate. At least it's a 3-mile recovery run.
  • 22:37:49: OK now that I've made my blog entry, I'm going to skeedaddle into bed. Goodnight all.


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Monday, October 26, 2009

CIM Training Week 3, Day 1: REST!

That's right, rest. Technically, it was supposed to be a cross training day, but given how sore I was after the weekend I declared it a rest day. I made my plan, I can alter it, right? Pray I do not alter it any further.

Since it was a rest day with no workouts, it gives me a chance to mention a few things I've tried out recently that seem to be working pretty well.

The first is protein powder. I've used protein powder for a few years now post-workout, and had settled on GNC's products. I tried all the flavors they make, and had finally settled on either Banana Creme or Caramel. It's not that those tasted good, it's more than they didn't taste as bad as the others!

Walmart sells a brand called Body Fortress, but I've been reluctant to try it because you can only get it in big giant tubs. Why spend money on a tub when there's a chance I won't like it? Then yesterday, they had these:



They call it a Protein Shot, charging about $1.50 a vial. A vial contains 3 ounces, and what's interesting here is that a normal protein shake is 8 ounces. The vial has more protein, less sugar, and the same BCAA as the stuff from GNC, with one important difference: it tastes great! It tasted like fruit punch, the only odd thing was that it has the thickness and consistency of a protein shake. That's really the only downside I can see. No mixing, no lumps, and you can shove it into your workout bag. I think I'll be buying more.

Next is a new app I bought for the Pre. A little bit of background here, on the Treo 755p I used a program that I'd been using for years and years, going all the way back to the Palm III, called BalanceLog. Originally it was called WeightLog with a separate program called DietLog, but the company who made it, Health eTech, finally merged the two. The Palm product cost $30 and so did the PC product, but you could buy a bundle for $50 that included both.

Originally I used DietLog because it incorporated Weight Watcher points, but when they lost whatever contract the two had made, they removed the points and went strictly calories. After struggling for a long time, they finally sold their assets to another company, who promptly discontinued the product. I actually used the darn thing for about 4 years after the company went away. My logs go all the way back to 2003, so that software documents my weight loss from the very beginning. I wish I had some of the logs from the WW days, that's for sure!

At any rate, the PC version only worked with XP. They wrote it poorly and as a result, it didn't run on Vista. The Palm version was the only thing that made me consider buying the Classic app for the Pre, but it wouldn't run in the emulator! I haven't been able to log my food with anything but a web-based logger since moving to the Pre. Web-based apps, while working, can be slow, and then there's the issue of them ceasing to work when there's no internet access.

So I haven't logged my food since getting the Pre in May. Food logging is a bit more difficult without being able to use my Pre, so I ended up not doing it at all. Obviously I've slipped up in my eating. Slipped up, that is, until this weekend.

Absolute Fitness was only $4.99, and provides about 90% the functionality I had with BalanceLog. It tracks my everything: my weight, my food intake (and all the nutritional info), my workouts, calories burned... body information such as body fat, weight lost. It doesn't do RHR, but I can put that into the memo of each day.



You can enter custom food, search for food in its database, which they claim has about 100,000 entries. This includes the nutritional information, and unlike online databases, searches are fast.



It tracks exercise, how many calories are burned during that exercise, and lets you put in custom exercises as well.



When it's all done, every piece of information you've entered that changes over time can be charted in a nice visual graph.





Finally, and this is a function that I didn't have with BalanceLog (even with the PC software): data can be exported into either HTML or .CSV into an email, which can be sent to wherever you like. Once in CSV format you can open it into a spreadsheet.

All in all, this was the best $5 I've spent in a while. $5 to improve my health and continue what I started so long ago. I'm happy today!

From Twitter 10-25-2009



  • 17:37:42: "You don't have to be mean to the cake." -- Yoplait commercial. I understand.
  • 17:40:36: CRAP I'm back down to 666 followers! AAAAAAUGH!
  • 18:48:14: Watching Barney Miller, but... why is Rick Dees doing a half-hearted sing of Disco Duck?
  • 19:17:13: #runninghaiku First, I got injured/ I felt much better and ran/ Injury again
  • 19:19:04: Bree Vandecamp Hodge has a @Palm #pre. I recognized the text message sound.
  • 19:39:46: Firefox doesn't like RunSaturday tonight for some reason.
  • 21:47:22: New post on my blog: Running Vlog #16: CIM Training Week 2: http://bit.ly/3vAFF6
  • 21:54:26: New video uploaded: Running Vlog #16: CIM Training Week 2: Taken on an 11.1-mile long run, w.. http://bit.ly/u12gI


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Sunday, October 25, 2009

Running Vlog #16: CIM Training Week 2

CIM Training Week 2, Day 7: 11.1 miles

Ow. Owie, ow, ow, OW! OUCH! I'm sore!

I expected to be sore, I just needed a chance to whine. Tomorrow's rest day though, and my quads & calves will be thanking me profusely, I'm sure.

The plan was for 12 miles today, but somehow I took a wrong turn and it ended up being a whole lot less. In fact, I had to backtrack a bit just to make it 11, if I'd gone straight home it would have been more like 10.5.

I ran around the airport this time around instead of taking the railroad track shortcut in order to avoid running on the railroad ties. Mile 2 was long because of stopping to take pictures of that jerk Furneaux Road. May my record of its existence put it in its place!

Around 2.5 miles, a loose dog ran with me for a while. I'm not sure what he was trying to do, but I talked to him for a bit. At 3.5, a little kid was in his yard, behind a chain link fence. As I ran by, he said, "Did you know I can run fast?!?!" I said, "No I didn't." He said, "Watch!" and ran across the yard. "Wow, you ARE fast!" I responded. Cute!

I felt really good the first 5 or 6 miles. After that, my calves started screaming at me, but I pushed on. I realized the wrong turn when I could actually see my housing development from the run, only about 3 miles away. At that point I knew it wouldn't finish at 12 miles, so I kept going past my house to complete the last mile.





Splits
Mile 1: 10:25
Mile 2: 13:31
Mile 3: 10:27
Mile 4: 10:52
Mile 5: 11:01
Mile 6: 12:55
Mile 7: 11:16
Mile 8: 10:49
Mile 9: 11:16
Mile 10: 11:08
Mile 11: 11:32
0.12 mi: 1:11 (11:22/mi)

11.12 miles, 2:06:29, 11:22/mi, 1244 calories burned

Then this evening, I was getting out of the car, stepped down and my ankle rolled to the side. My first thought was, "Oh no!" Then I realized I wasn't in pain.



No ankle pain is a very good thing! The blue you see is KT Tape.

From Twitter 10-24-2009



  • 03:11:50: New post on my blog: From Twitter 10-23-2009: 00:04:57: RT @DarkUFO: Google's Blogger Syste.. http://bit.ly/3wkLsR
  • 07:18:12: Wt: 180.2, RHR: 48, BF: 18.2%
  • 07:35:41: I just went to twitter.com for the first time in a while. It now has lists... interesting.
  • 07:36:17: SOMEONE GET ME SOME FOLLOWERS! I'm at 666!
  • 07:37:00: That was fast. Thanks. ;)
  • 08:31:42: Loving Absolute Fitness on my @palm #pre! Glad there's finally a good weight management (food AND exercise) app!
  • 10:41:20: MapMyRun.com: Updated 2009/10/24 . 545 (kcal). 5.07 mi.. 00:51:36
  • 10:43:11: MapMyRun.com: Completed High/Low Advanced Aerobics. 549 (kcal). 00:53:00
  • 10:47:06: MapMyRun.com: Completed Resistance Training. 129 (kcal). 00:30:00
  • 10:48:54: Alright, time to get ready. The kids have TWO birthday parties to go to this afternoon! I told my wife, it's neverending.
  • 13:20:10: It looks & feels like it's gonna rain. Too bad I'm dressed in shorts and a t-shirt.
  • 15:17:43: You know you had a good workout when even your FRonT NECK MUSCLES are sore.
  • 18:07:30: This morning after my run I left the used @kttape on the kitchen table. My wife just discovered it. Whoops.
  • 21:11:59: New post on my blog: CIM Training Week 2, Days 5 & 6: Yesterday, I drove down to Sunnyvale .. http://bit.ly/2kE4x4


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Saturday, October 24, 2009

CIM Training Week 2, Days 5 & 6

Yesterday, I drove down to Sunnyvale to meet my good friend Barry from the Tivo Community Forum, and attended his aerobics class, which he described as being "very 80s old school". At least nobody was dressed in 80s workout clothes!

The class itself was, uh... you know how when you see a toddler try to do the exercise video with mommy/daddy? That was me, the difference being, I was anything BUT cute. At least I was in motion the whole time, so I ended up burning 549 calories. So here I was, flailing around, primarily trying to avoid running into the other people, and here's barey up at the front, making jokes about how he should be more like Jillian Michaels!

It was fun though. Afterwards we did 20 minutes of resistance training for another 125 calories. In the end, I burned 675 or so. We finished up at Starbuck's, where I had a smoothie and got to know each other in person a little bit. That's where this picture came from, a guy who worked at Starbuck's took it with my Pre.


When I was done, I drove to San Francisco and met with John Pham, a runner from Chicago who's otherwise known as @phampants on Twitter and elsewhere online. We had lunch, then walked across the Golden Gate Bridge. I tried to get him to run across it with me, but he just ran the Chicago Marathon a few weeks ago and isn't quite ready for running just yet. He was also pretty worn out by walking the hills of SFO for three days.

I ended up getting to bed around midnight, which is what I expected. This morning I woke up sore, again, as I expected. I ran the scheduled 5 miles as a recovery run, given how I felt from the day before.





Splits
Mile 1: 9:49
Mile 2: 9:43
Mile 3: 10:31
Mile 4: 10:28
Mile 5: 10:21
.07 mi: 00:44 (11:21/mi)

5.07 miles, 51:36, 10:10/mi ave, 545 calories burned

This afternoon I was WIPED. My kids had two birthday parties to go to today, and seriously, at the 2nd party I napped in the car. Tomorrow I have a 12-miler that I'm not looking forward to. I wish I had a day off! It's all good though.

From Twitter 10-23-2009



  • 00:04:57: RT @DarkUFO: Google's Blogger System and hence the site is currently down - got my answer. :)
  • 00:45:40: Today's run disappeared from the 305!
  • 00:46:37: Good thing I have it in Sporttracks & Garmin Training Center @ work. Weird.
  • 01:04:43: Well, I can't get the run back INTO the 305, but at least I have it in Sporttracks and the training center at home. Strange problem.
  • 01:41:50: New post on my blog: CIM Training Week 2, Day 4: 2.6 miles: Things just keep moving along! .. http://bit.ly/9bRP
  • 03:11:45: New post on my blog: From Twitter 10-22-2009: 11:42:48: MapMyRun.com: Updated 2009/10/22 . .. http://bit.ly/2SDcur
  • 06:19:02: 179.8, RHR: 50, BF: 18.3%
  • 14:19:37: http://twitpic.com/mn32u - Barry, his wife Sandra, and myself @ Starbuck's after working out.
  • 17:05:26: At Cioppino's at Fisherman's Wharf in San Francisco with the infamous @phampants.
  • 23:11:39: http://bit.ly/2lfAH7


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Friday, October 23, 2009

From Twitter 10-22-2009





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CIM Training Week 2, Day 4: 2.6 miles

Things just keep moving along! Today was 2.6 miles, which I did as a tempo run and managed to average just over 9 minutes per mile. Have I mentioned it's great to be running again?





Splits
Mile 1: 8:57
Mile 2: 8:59
.63 mi: 9:20

2.63 miles, 23:51, 9:03/mi average, 291 calories burned

Thursday, October 22, 2009

From Twitter 10-21-2009



  • 03:12:21: New post on my blog: From Twitter 10-20-2009: 03:12:18: New post on my blog: From Twitter 1.. http://bit.ly/l7Wt4
  • 05:40:16: Wt: 178.4, RHR: 50, BF: 18.6%
  • 08:22:39: RT @DallasRunning: Edward Norton talks marathon training on last night's Jimmy Kimmel Live http://tiny.cc/bGmza
  • 10:46:52: Dear Tweetdeck, why are you taking special characters (slashes, ampersands) as invalid, then giving generic errors for them?
  • 10:59:44: I'll take 57 degrees and overcast for $500, Alex.
  • 12:41:44: Ran 5 mi (9:05,9:13,9:42,9:59,10:08), walked .24 mi - http://bit.ly/1CoWjb
  • 15:00:57: Wha??? What is UP with tweetdeck? It interpreted my greater than & less than as HTML code and ignored it!
  • 16:06:56: RT @DonGeronimoShow: The Sam Waterson thing isn't even new news! http://bit.ly/Sugyf - hah this is hilarious
  • 22:01:05: Glee!
  • 23:13:14: New post on my blog: CIM Training Week 2, Day 3: 5 miles: After yesterday's run, I had a th.. http://bit.ly/11E9hV
  • 23:36:04: I'm off to bed. Later everyone.


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Wednesday, October 21, 2009

CIM Training Week 2, Day 3: 5 miles

After yesterday's run, I had a thought: what if my running was suffering, not from lack of fitness, but because of fear? Fear that I might reinjure myself, fear that my ankle would hurt if I ran any further. There was only one way to find out.

Today, I decided to run hard, a tempo pace, not quite race pace. My goal was to run around 9 minutes per mile the whole way.





While I didn't quite make that goal, I nailed it!

Splits
Mile 1: 9:05
Mile 2: 9:13
Mile 3: 9:42
Mile 4: 9:59
Mile 5: 10:08

5 miles (walked .24 miles), 48:08, 9:37/mi, average active HR: 158, 574 calories burned

From Twitter 10-20-2009



  • 03:12:18: New post on my blog: From Twitter 10-19-2009: 10:07:18: Weeding signs with itty-bitty fonts.. http://bit.ly/12w2oG
  • 05:38:01: Wt: 178.4, RHR: 54, BF: 17.7%
  • 07:02:10: Interesting. I just passed a Supreme Protein truck, big tractor trailer with the protein bar on its side.
  • 10:47:36: Facebook put up an ad, and I thought it said, "Rent a hottie." Instead it said, "Rate a hottie." Darn.
  • 11:03:33: User: "My printer's out." Me: "Look at the printer, what model is it?" User: "2100". She looked at her driver, it was a 4050.
  • 16:42:14: MapMyRun.com: Updated 2009/10/20 . 283 (kcal). 2.60 mi.. 00:30:57
  • 16:51:46: Heading home. Men's group tonight, doncha know...
  • 23:42:06: New post on my blog: Sporttracks Plugins, Garmin Calories, and CIM Training: If you've been.. http://bit.ly/TkyZj


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Tuesday, October 20, 2009

Sporttracks Plugins, Garmin Calories, and CIM Training

If you've been following my blog for any length of time, you'll find that I'm:

A: A gadget junkie
B: A data junkie
C: A geek
D: A person who combines these obsessions into one collossal mess

Consider this a warning.

I love to run. I also love to keep track of the data from my runs, which I tell myself is helping me to track my progression better than the average bear. I have a Garmin Forerunner 305, which is a marvelous device. It tracks where you've run, how fast you've gone, your current pace, as well as your GPS position as you go, which you can then download and analyze on the computer. You can even share this information with the world, which I do, frequently, on this blog and elsewhere.

One major draw with the Forerunner 305 is its ability to read your heart rate if you're wearing the Garmin HRM strap. Upon purchasing this thing, I gladly started using it as a replacement for my Reebok HRM, since I could chart the data in the computer. It only took a few runs to realize that, with all the data obtained by the Garmin, they had the infamous wisdom to not include the heart rate in the calculation for calories burned. What did this mean?

Run 5 miles while wearing the strap and tracking the data. Your heart rate is elevated during this time, and the Garmin reports your heart rate. Now walk 5 miles. Your heart rate is lower, you should burn less calories, yet the burn is listed as the same. Now get in the car and DRIVE 5 miles. How many calories does it say you burned? Yup, the same amount. Why? It's only using age, weight, and distance traveled, NOT the heart rate!

It's a simple calculation that could be added to a firmware update for the 305, but Garmin, in their infamous wisdom, made a big announcement that this feature would now be included in their new models! Great, so now we all get to spend more money, yay! That's certainly not how I roll.

The time I've used the 305, I've worn my Reebok HRM watch & strap to calculate my calories burned while running. No, it's not tracked by the computer, but at least I have a more accurate account of my exercise.

Today was a short run, 2 miles, walking back from that point to work. In the end the total was 2.6 miles. I decided to push it, and felt great! This is definitely a good sign. Both miles were a little over 9 minutes per mile.



Last night I was talking to a person on Twitter about this sort of thing, Sporttracks, and Garmin's calorie calculations, and he said wait a minute, you need to be using TRIMP. TRIMP, I asked, what's that? He went on to tell me more about it, and it does sound interesting, although at the moment I'm not going into detail about it until I learn more. It's supposed to be a much better metric for determining fitness, specifically your fitness progression as it relates to specific events such as marathons...

In this conversation he also mentioned that one of the plugins I already use would correct the calories burned, and in fact use more data to gather a more accurate number. This intrigued me, of course. The plugin I've been using is GPS2PowerTrack, designed to create a useful graph in conjunction with the bicycle cadence sensor. It also happens to have a weather feature, polling weather stations near where you run. It's nice, because you can compare difficulties you might have while running to when gusts of wind come up. For example, here is today's weather from my run.



Today's weather was beautiful, the temperature stayed the same, and there was a nice breeze, as indicated on the chart.

I did a little more investigating, and found out that in order to get the other information, other plugins were required. One of these is the Elevation Correction, which polls an elevation server of some sort to correct bad GPS elevation data. Again, using today's run as an example, here's the elevation before the correction. Keep in mind, I ran in Sacramento, where the only elevation change is running over a freeway. Today I ran strictly on the streets.



If you believe that graph, it says I started at 100 feet, then dipped down to 60 in a manner of one minute! Here's the graph after correction.



The elevation difference is about the same, but where it happens is quite different. More on this in a bit.

The GPS2PowerTrack plugin that I was using before to simply create weather data before, I found out, also can generate a powertrack using the GPS data, combined with weather and corrected elevation data. Come to find out though, it's sort of an undocumented feature that takes a bit of hacking to accomplish. It's really not a big deal to do, but it took some digging to find.

  • In Sporttracks, click the Settings link on the left side under Other Tasks
  • In Settings, under Plugins, click GPS2PowerTrack - Power
  • Click the link next to "Custom config file location"
  • When the window opens, copy CustomConfig.Default.xml to CustomConfig.xml in the same folder
  • Restart Sporttracks

Once you've done this, you'll need to configure the plugin. Normally it uses the type of bike and tires you have, but we're going to use running data instead. For a "bike", you'll need to add a generic piece of equipment, such as a shirt. This is just something arbetrary as a placeholder. Your tires will be your shoes (honestly).

  • Click the shoe icon in the upper-right corner
  • On the left side of screen under Equipment, click Add item
  • Under model, give it a name. I used "Shirt".
  • On the left side of screen under Other Tasks, click Settings
  • Under Plugins, click GPS2PowerTrack
  • Under Equipment, select the one we created earlier, called Shirt
  • Bike type: "running and walking"
  • Riding position: "running and walking upright"
  • Under Tire, select your running shoe
  • Brand and model, "GENERIC training shoes"


One other thing to add, make sure you've checkmarked the added equipment to the run you plan to map data for.

Now everything's configured, you can generate powertracks. Here's the one from today's run.



The final plugin necessary is the Power Analysis plugin, which generates a wonderful chart of your data.



The combination also does something interesting: the caloric burn from the run is now correct! In the data before running the plugins, the calories listed is what the Garmin reported. Also note the elevation.



After correction, the elevation is now correct, showing an elevation change of just 14 feet. But guess what? The calories burned is within 10 calories of the same run using the Reebok HRM.



Summary
Once the plugins are installed and configured as outlined above, and the equipment added to the activity under Equipment, the order I use to generate the data, all under Edit Activity, is:

  • Find Weather Information
  • Apply Elevation Correction
  • Calculate Powertrack
  • Analyze Power

This sounds pretty involved, but once set up, the data can be analyzed in a few minutes by running the plugins. The calories reported are now correct, allowing me to use the Garmin strap! Later, after I have enough runs generated, TRIMP will become useful, and I'll have some good data to better understand how my training is progressing.

Plus, I've had one heck of a nerdgasm.

From Twitter 10-19-2009



  • 10:07:18: Weeding signs with itty-bitty fonts sucks.
  • 10:21:25: RT @sacbee_news: Study: 1 in 10 don't pay to ride SF transit http://bit.ly/3fcGX6 - this makes me giggle
  • 12:02:05: Teva's posted a new Naturist video. *snicker* http://bit.ly/2ad7Ie
  • 12:12:01: The most interesting interview you have ever heard: http://bit.ly/E4M0r
  • 13:25:29: Huh. I use the most data of any cell phone in the company. Good thing I have a data plan.
  • 13:30:50: RT @DarkUFO: The Most Useless Countdown Ever: Top 20 Jackfaces-#16 posted http://bit.ly/1LHWU6 - I really really like this.
  • 20:19:37: OK, if @JonKnox accepted my friend request, why is it showing him as not my friend? Grr.
  • 20:20:15: Yet if I click "Add as friend", FB says, "Already connected."
  • 21:15:14: http://twitpic.com/m7ls3 - Hey @alitherunner... Look what I saw @ Walmart!
  • 22:43:06: OK this commercial's really pissing me off. Xylotrim, yet again...
  • 22:44:31: "The couple on my left has always been thin. They're lucky. They naturally have highly active fat burning enzymes." Wha?
  • 22:45:36: "These highly active enzymes burn off most of the fat in calores they eat, making it easy for them to stay thin."
  • 22:46:44: "Results may vary. Diet and exercise are required." Really? is that why the naturally fat burning couple are MUSCULAR?
  • 22:48:23: "Average 6.3 lbs weight loss in 8 weeks with xylotrim, diet, and exercise vs 2lbs with diet and exercise alone." 8 weeks? ORLY?


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Monday, October 19, 2009

From Twitter 10-18-2009





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Sunday, October 18, 2009

Running Vlog #15: CIM Training Week 1.5

CIM Training Week 1, Day 7: 8.25 miles

Well, the first training week back after my injury is complete! My goal this week (and next) was primarily doing the miles. No watching the pace, no speedwork, no tempo runs. This week was building up the base mileage, then next week will be the same total distance, but shifting miles around to make Sunday a longer run.

The week was:

Tuesday: 2.5 miles
Wednesday: 5 miles
Thursday: 5 miles
Friday: 5 miles
Sunday: 8.25 miles
Total: 25.75 miles

Originally I was going to run 5 miles on Saturday, but Friday afternoon & evening, I was feeling really under the weather. A cold felt like it was setting in, my throat was itchy, and I was coughing up phlegm. At 2:30am, I woke up with a splitting headache, so I decided at that point not to run. When I woke up on Saturday morning, my resting heart rate was 64, where normally it's around 52 on average.

After resting Saturday, this morning was much better. RHR was 49, and I felt much better. So I set out to run 8 miles, with the possibility of 10. I also wanted a chance to start running the new route that's going to be used for my long runs.

The big part of the route I was unsure of was the railroad track. There's no road that goes directly between Arboga Road and Feather River Blvd, except for Grand Ave., which would add another 2 miles to my route. The plan was to run along the railroad tracks and connect the two much closer to home.

Once there though, I realized this wasn't the best idea. The railbed is raised above everything else, which is overgrown with sticker bushes and dry. Running in the middle of the tracks was hard, because the railroad ties aren't flush with the ground, they're raised. Further down the tracks, even the middle was overgrown with the stickers! I don't plan on running on these tracks again.

At 5 miles, my original plan was to turn around, but 5 miles also coincided with Ella Ave., which I knew would take me right back to Arboga Rd. I turned onto Ella, and the distance back to my house was actually less than the 8 miles I had originally planned to do. I ended up running two streets beyond the one I usually turn in on, then backtracking on Pacific to my house, making 8.25 miles total.





If you look closely, mile 3 is the one where I took the railroad track shortcut. At times I was moving as slow as 14 minutes per mile!

Splits
Mile 1: 10:20
Mile 2: 10:56
Mile 3: 13:35
Mile 4: 10:34
Mile 5: 10:41
Mile 6: 10:31
Mile 7: 11:06
Mile 8: 10:27
.26 mi: 2:37 (10:20/mi)

8.26 miles, 1:30:51, 10:59/mi average, 1060 calories burned

From Twitter 10-17-2009



  • 03:11:59: New post on my blog: From Twitter 10-16-2009: 03:12:31: New post on my blog: From Twitter 10.. http://bit.ly/M5nd1
  • 07:23:06: Wt: 178.6, RHR: 63, BF: 17.5%
  • 07:36:16: Dr, Dre-a Matteo #blandhiphop @johnmoe
  • 07:43:12: I think I may have found a friend on Facebook I haven't seen since 1984.
  • 07:54:07: OK time to get dressed and go to the men's breakfast.
  • 07:54:27: Today's a forced rest day. Not feeling the greatest, and this morning my RHR was higher than normal by about 10 beats.
  • 09:04:00: RT @eddieizzard: Finished 11.5 mile run through NYC barefoot. Didn't hurt that much. Individual pieces of gravel weren't nice @ironbrandon
  • 09:06:04: RT @eddieizzard: This is the best shot I can get of my own feet after the run. Rather grubby, as you would expect http://twitpic.com/lvsy7
  • 18:41:53: http://twitpic.com/lypvu - @karrock These are the tights I bought last yr; the style changed t his yr.
  • 19:12:07: http://twitpic.com/lyv8l - I can't believe some ppl. Tied up @ the restaurant, a puppy. Nobody around, poor thing.
  • 20:59:49: I'm off to bed. Enough of this acting sick nonsense, I have 8 miles to cover in the morning!


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Saturday, October 17, 2009

From Twitter 10-16-2009



  • 03:12:31: New post on my blog: From Twitter 10-15-2009: 00:11:56: New post on my blog: CIM Training We.. http://bit.ly/xYdDj
  • 05:40:49: Wt: 178.6, RHR: 49, BF: 18%
  • 07:01:17: Foggy!
  • 08:44:12: Interesting. My boss is going to be late today, he's picking up some logo'ed compression shirts. Now that I can get behind.
  • 09:18:12: For @alitherunner and anyone else: http://bit.ly/vVPBM
  • 09:20:35: BWAHAHA! http://bit.ly/3K1Xso
  • 12:39:07: MapMyRun.com: Updated 2009/10/16 . 755 (kcal). 5.25 mi.. 00:59:35
  • 12:53:00: BTW, *much* better run today. Same run (5 mi run, .25 mi walk), yesterday was 11:25/mi running, today was 10:46.
  • 15:04:21: RT @ryanhall3: Do you know that carbo-loading came from the Bible? Check out 1 Kings 19:5-8 - Ryan you rock in more ways than one. Awesome!
  • 18:48:33: Words used in pop music never heard in conversation: alibi, photograph, telephone, television, & hyah
  • 18:57:07: Rod Stewart is very literal. The letter to Patty's parents really did say, "Yeah!"


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Friday, October 16, 2009

From Twitter 10-15-2009



  • 00:11:56: New post on my blog: CIM Training Week 1, Day 3: 5 miles: Today I needed to get my brakes d.. http://bit.ly/skNgy
  • 00:11:58: New post on my blog: Running Vlog #14: CIM Training Week 1: http://bit.ly/fplIv
  • 03:12:27: New post on my blog: From Twitter 10-14-2009: 09:33:14: On a PC, where is the iTunes data d.. http://bit.ly/FP3aQ
  • 05:49:50: Wt: 177, RHR: 50, BF: 17.7%
  • 07:51:44: RT @ADoRunRun: What 26.2 miles look like in the eyes of 2 runners: http://bit.ly/3GEZni #CM09 #chicagomarathon
  • 08:37:45: Rocking the new @Tweetdeck. Notifications can be huge and detailed now, but most importantly... THEY CAN BE MOVED! FINALLY!
  • 08:56:17: New video uploaded: Running Vlog #9: 2009 Avenue of the Giants Marathon Part 1: On May 3, 200.. http://bit.ly/3d5acG
  • 08:56:20: New video uploaded: Def Leppard & Poison, Sacramento, CA 9-3-09: Snippets from the Def Leppar.. http://bit.ly/16F1y6
  • 08:56:24: New video uploaded: Get Out 7-11-09: Video I put together from the Rivers Foursquare Church's.. http://bit.ly/ymJh1
  • 08:56:27: New video uploaded: Pre on the Pre: Oh, the marketing Palm could have had! Steve Prefontaine .. http://bit.ly/4BZM4Z
  • 08:56:28: New video uploaded: JillianCall 021509: On The Biggest Loser, Jillian Michaels gave a contest.. http://bit.ly/iXajO
  • 08:57:23: What the heck? Why did Youtube feel it necessary to tweet a video I uploaded a year ago?
  • 09:41:42: RT @ChristFinnegan: MSNBC's Michelle Kosinski is proof that Cylons walk among us, try & tell me she's not a Six. http://tinyurl.com/yktvoeh
  • 11:19:14: RT @activenetwork: Knowing Your Top and Bottom Heart Rates Is Key to Using Your Monitor: http://bit.ly/HeartRateHelp look at this @RRonnn
  • 11:45:08: New video uploaded: Running Vlog #14: CIM Training Week 1 (restart): That's right, after comi.. http://bit.ly/49YgDc
  • 15:13:24: Geez, what an awful, awful, awful, awful, awful run. I feel like crap.
  • 15:13:47: Not from having a bad run, but physically, I feel like crap. I need a nap.
  • 15:32:20: MapMyRun.com: Updated 2009/10/15 . 769 (kcal). 5.24 mi.. 01:02:11
  • 20:24:05: As I threatened, I'm finally getting around to making the flourless brownies. Mmm, brownies.
  • 20:57:53: Well. The brownies taste like beans.
  • 22:12:29: New post on my blog: CIM Training Week 1, Day 4: 5 miles: As I said to someone as I headed o.. http://bit.ly/3E5C2l


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Thursday, October 15, 2009

CIM Training Week 1, Day 4: 5 miles

As I said to someone as I headed out for my run, what a difference a day makes! It turned out, it was in more ways than one.

Today's weather was warm. I thought it'd be cooler, so I didn't worry about the time I went out, but by the time I did, it was almost 80 degrees! And boy, did it affect my run. I didn't sleep much last night, which contributed, and found myself tired most of the day.

This run was the toughest one I've had in a long, long time. I started struggling only a mile in. My legs were sore, I was fatigued, and didn't want to run AT ALL. Two miles in, I was dreading the fact that I still had 3 miles to go. I did a good amount of walking, as well.





5 miles, 1:03 (OUCH!), 769 calories burned. Exhaustion achieved, and with a slow run, too.

So then tonight, I tried a recipe for Flourless Brownies, which uses beans instead of flour. In the end, they tasted like cubes of beans that tasted a bit like chocolate and had walnuts. I guess the dog will be happy.

From Twitter 10-14-2009



  • 09:33:14: On a PC, where is the iTunes data directory? Not finding it in application data.
  • 09:46:07: I set up a laptop for a remote user. Cool. He just called me, asking for the wireless access key... we don't have a wireless access point.
  • 09:46:31: That's right, the user wanted the wireless key for whatever access point he happened to pick up where he's at. *snicker*
  • 09:47:22: "I'm not smart about computers," he said. No comment.
  • 09:50:42: Adrian Belew's at Harlow's tomorrow night!
  • 09:53:28: listening to "Adrian Belew - Men in Helicopters v4.0" ♫ http://blip.fm/~etika
  • 10:08:18: RT @FXNetworks: Don't miss the Season Premiere of NIP/TUCK Tonight at 10pm e/p only on FX. http://bit.ly/xmRzq
  • 12:01:45: I went out for my run to Les Schwab a little while ago. It was raining & a woman was outside smoking. She said, "You're crazy." I like that.
  • 12:06:50: MapMyRun.com: Updated 2009/10/14 . 475 (kcal). 3.36 mi.. 00:34:59
  • 12:45:50: Come on, technical shirt, DRY! I don't wanna run wearing you later if you're wet.
  • 15:08:04: I just had a conversation with a coworker about the virtues of NOT including my employer on my Facebook page.
  • 15:24:42: 5'6.5"
  • 15:25:00: Car's ready, time to roll... or run. :)
  • 16:20:41: MapMyRun.com: Updated 2009/10/14 . 295 (kcal). 2.00 mi.. 00:19:07
  • 16:35:15: Dear guy who used the bathroom before me: I realize lunch didn't sit well, and I'm sorry for that. But could you please flush? Thank you.
  • 16:50:18: What if The Karate Kid had Twitter? http://bit.ly/u4swM
  • 17:48:20: Riego Rd light is out, cops directing traffic...
  • 19:29:02: Our Golden Retriever weighs 65.6 pounds. In case you were wondering.
  • 19:50:35: Hello, Nip/Tuck. It's been a while.
  • 21:41:05: Glee!
  • 21:51:22: RT @ADoRunRun: NEW VIDEO: Chronicles of the Chicago Marathon - http://bit.ly/3GEZni #chicagomarathon #cm09 - watching it now


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Wednesday, October 14, 2009

Running Vlog #14: CIM Training Week 1

CIM Training Week 1, Day 3: 5 miles

Today I needed to get my brakes done, so I went to Les Schwab, which also happens to be on my 5-mile running route. The plan was to take the car in, then run the 3 miles clockwise around the loop. When it was finished, I would run 2 miles clockwise, then drive the car back. That was a great plan, and it had actually calmed down quite a bit since yesterday.

But...

It was raining. I've run in the rain quite a bit before, I actually enjoy it, but I'm still in recovery mode! So there was a bit of nervousness. On the way out the door, Cheryl from work was outside smoking, and she left me with two words: "You're CRAZY." I actually liked that in a way. Later, someone commented that it was a bit ironic, the woman outside, in the rain, smoking, telling the guy who's about to run, outside, in the rain that he's crazy.

OK, so I took the car in, and wouldn't you know it, the rain stopped!





3.36 miles, 34:59, 475 calories burned

Back at work, I did my job for another three hours or so until the car was ready, then ran the 5 miles the rest of the way back, completing the loop.





2 miles, 19:07, 295 calories burned for a total of 770 for the day. During the second part of the run I ran quite a bit faster, and my heart rate was up to close to 170 average. Still working to get that back down.

Step by step, I guess.

From Twitter 10-13-2009



  • 09:07:15: I need to get some work anyway. Too judgemental here for me today.
  • 10:09:09: RT @Twumboldt: RT @scawood Eat like a logger http://twitpic.com/lb1m1 www.samoacookhouse.net north of Eureka, CA - you said it!
  • 10:57:27: RT @smellycents: @gchance HERE's some karma..I just dumped a HOT latte down my leg...2nd degree burn...think I got my payback @262RUNR
  • 11:09:10: Ooh, ooh! Nip/Tuck's back tomorrow!
  • 11:35:21: http://twitpic.com/led6z - In the parking lot at work, someone just got real lucky.
  • 12:01:48: This in from The Onion: Frowning Michelle Obama To Be Printed On All Fast Food Containers: http://tinyurl.com/ylghhvy
  • 12:28:55: Sandwich day at work makes KILLER salads... and today there's chicken soup. Mmmmm, souuuup.
  • 13:29:58: And now, I will run on the treadmill. Goooood day.
  • 15:06:34: This tree in front of our building is about to topple over. It almost did with the last storm about 6 months ago, people are taking bets.
  • 15:12:40: The power's out! Yippee!
  • 15:18:24: http://twitpic.com/lf8x3 - Meanwhile, the tree finally met its maker. No cars were injured.
  • 15:45:45: Favorite user question of the day: "Will the toilet flush with the power off?"
  • 16:09:51: MapMyRun.com: Updated 2009/10/13 . 330 (kcal). 2.50 mi.. 00:24:59
  • 16:51:08: http://twitpic.com/lfmhf - The Twix are old, but we'll tell you in our best handwriting.
  • 20:12:28: Question: why must Campbells create a "line" of all natural soups? Why not make ALL their soups natural?
  • 20:13:07: I feel the same way about the line of green plastic bags that Glad has. Make ALL your plastic bags green.
  • 20:49:43: Albertson's has roasted turkey breasts? I wonder if that Jennie-O turkey is exclusive to Albertson's? Since we don't have it anymore.
  • 21:42:36: New post on my blog: CIM Week uh... what? Day, uh... yeah.: Alright, things are reset. Who .. http://bit.ly/PExTw


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Tuesday, October 13, 2009

CIM Week uh... what? Day, uh... yeah.

Alright, things are reset. Who knows what week & day it is? I suppose it'd technically be Week 1, Day 2 because of my reset. I have no idea what the original week/day it is. I don't think it matters at this point.

I was going to run 2.5 miles outside today, but a funny thing happened.


That's right. Nice, big storm. These trees didn't survive it.


That's ok though. There's a reason I have a gym membership, right? So I did my 2.5 miles on the treadmill @ 9:45/mi. 330 calories burned, at a 147 bpm average heart rate. So it looks like my HR is getting back to normal, hopefully that's an indication of my fitness! If it is, my fitness is getting better.

From Twitter 10-12-2009



  • 09:42:53: RT @runnersworld: Protect Your Heart: The Running Doc shares four simple tips for marathoners. http://bit.ly/YAtHu
  • 10:21:35: Because my boss doesn't remember me telling him something on Friday, it's now "what I may or may not have told him".
  • 10:22:34: In other words, because he doesn't remember me telling him, that means I didn't tell him.
  • 10:55:46: *sigh* the password for this girl's laptop is "mrmeowy"
  • 11:00:35: RT @iRunNation: New @ iRun.ca: You Oughta Know http://bit.ly/18dYko - alanis morisette's finish in the bizz johnson marathon
  • 11:10:46: Your Outlook Notes from the PST file you hid from me 5 years ago is missing? I'm sorry. Let me copy the 2GB file and search it for you.
  • 12:02:30: Please, user, when you cough, cover your earpiece, hold it away from your face. Please. Don't just cough and say, "excuse me".
  • 12:08:07: Whoops. I just coughed really loudly into the microphone of my headset. Clumsy me.
  • 12:08:21: "Oh, I don't believe it! There's the kitten!" -- user
  • 12:10:01: This is, without a doubt, Monday. Hello, Monday. Would you like some fries with that?
  • 12:22:38: Girl in the break room is heating up her soup: a family-size can of Campbell's cream-of-something... the one that has 4 servings
  • 13:20:14: How dare they put me in the penalty box.
  • 13:44:10: I'm back! I have no idea why Twitter stuck me in the penalty box.
  • 15:41:57: I have gas. Those poor saps at Messiah practice won't know what hit them.
  • 15:50:43: RT @MyTrainerBob: Spending time today with old friends http://twitpic.com/lb2sf
  • 15:55:56: Steven King actually lists Cujo as his 13 pick of movies that never let him down. *snicker* http://tinyurl.com/yfqtvgz
  • 16:10:22: Who's the man? Steve Austin. http://tinyurl.com/ygsvc4c
  • 19:43:01: New post on my blog: A New Beginning...: Hi there! I realize it's been a while. Sometimes i.. http://bit.ly/dMbFI


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Monday, October 12, 2009

A New Beginning...

Hi there! I realize it's been a while. Sometimes it's a little hard to explain, but whenever things seem to be going badly, I have a tough time blogging. I'm not sure if it's the fact that I feel like I don't have anything to contribute, or if I feel that since the blog is now mostly training reports, but since I haven't been training, I just haven't blogged. I realize I have my daily twitter posts sent automatically to the blog, but that really doesn't count.

So anyway, I'm back! Or it would appear that way anyway. A little background for those who haven't been following along, and for those who forgot, but about 5 weeks ago I was supposed to be running 6 miles. I ran with my son on his bike, and my pastor running with me. He'd been having some back issues, so was only going to do 4 miles. The plan was to do the 4 miles, then backtrack and do 2 more.

Not even 30 seconds into the run, I stepped off the bike trail and twisted my ankle. I went straight down on my knees and hands, tearing both of them up.


My son and I went back to my pastor's house, where I got cleaned up before heading home. I knew I'd twisted my ankle, but that really didn't hurt as much. It was only later that I realized I shouldn't be running on it, so I decided to take a week off.

That was on a Saturday. The following Saturday, I went to the REI gear sale, and picked up a tent that was missing a pole, with the thought that I might have a replacement at home. On Sunday after church, I was walking out to the shed to look for a replacement, when I stepped in a hole that the dog had dug, and OVER went my ankle.

I don't think I've felt pain like that in years. I was trying to reach down at my foot to pull the sandal off, because it was literally swelling before my eyes. All I could think of was, "CIM is off. CIM is off. Oh crap, CIM is off." CIM, of course, being the California International Marathon.

10 minutes after I re-injured my ankle, this is how it looked.


I wasn't able to wear a shoe for a week, and even then, for only brief periods. It's a good thing I had the sandals, because they became my friends for a while.

Anyhow, it's been 5 weeks now. Last Tuesday I started slowly, and started running. On Tuesday, I ran 2.5 miles. It felt alright, but I was swollen in the evening. I iced it, and the next day felt pretty good, so I ran 5 more miles. I repeated the cycle the next three days. I had wanted to run this weekend, but with Angel being at Women's Retreat, I couldn't leave the kids alone. Either way, I was running! 17.5 miles last week.

Looking at running plans, combining some of the concepts in the FIRST plan with Hal Higdon's Intermediate I plan, I came up with what I think will get me successfully to CIM on December 6.













































































































Week


Mon


Tue


Wed


Thur


Fri


Sat


Sun

1
cross 2.5 m run 5 m run 5 m run 5 m run 5 m pace
8
2
cross 2 m run 5 m run 2 m run rest 5 m run
12
3
cross 3 m run 5 m run 3 m run rest 6 m pace
15
4
cross 3 m run 6 m run 3 m run rest 7 m pace
18
5
cross 5 m run 6 m run 5 m run rest 8 m run
20
6
cross 5 m run 6 m run 5 m run rest 6 m pace
13
7
cross 3 m run 5 m run 3 m run rest 3 m pace
10
8
cross 3 m run 4 m run rest rest 2 m run
race



I'm feeling really good about the plan. I've put most of the mileage on the weekend, with the midweek runs for maintenance. In FIRST and Higdon, those midweek runs are at tempo, but at this point I'm just trying to run without being injured and build up the mileage necessary to comfortably run 26.2 miles.

So I'm back. I plan to blog my training once again, the ups, the downs, and odd things in between. Wish me luck! And pray for me. Please pray. :)