From Twitter 01-30-2010

• 00:11:42: New post on my blog: Weight Training: Nothing too detailed, just a Friday gym workout. And wouldn't you know it, ... http://bit.ly/cMl7nO
  
• 00:13:00: MapMyRun.com: Completed Weight Training. 337 (kcal). 00:47:00
  
• 00:16:55: "See you in Los Angeles." -- Jack Shepard
  
• 03:03:37: New post on my blog: From Twitter 01-29-2010: 03:03:00: New post on my blog: From Twitter 01-28-2010: 11:09:57: RT... http://bit.ly/9RtayJ
  
• 08:32:15: Wt: 175, RHR: 49, BF: 17% #myhealthstats #fb
  
• 08:46:22: I just had fun trying to get the girls say "abominable" and "cinnamon". They were able to say cinnamon but abominable's still out of reach.
  
• 08:52:18: Hah! I just told my 8yo son to say it. He gave me a weird look and said "cinnamon". Then "Ab... a... ba.... uh abom..." #fb
  
• 08:53:42: I told my 4yo daughter to make me breakfast. She told me, "It's not my job." #fb
  
• 08:56:58: Why is being in a wheelchair even an issue for a dragon, who can just fly around at will? Dragon Land isn't a fun place at all.
  
• 09:39:47: Doing some facebook stalking.
  
• 09:45:38: oh man those omelettes were too good
  
• 17:14:21: Ran 10 mi in 1:50:15 (11:28/mi), 1043 calories burned - http://tinyurl.com/yhdtmdz
  
• 17:17:06: MapMyRun.com: Updated 2010/01/30 . 1,043 (kcal). 10.00 mi.. 01:50:16
  
• 17:36:12: I'm at Walmart (1131 North Beale Rd., Marysville). http://4sq.com/8Sezha
  
• 19:14:15: At the bday party to end bday parties. 8yo's... 5pm-9pm, movie. Giant house. I count 18 kids. Not our party, thank God. #fb
  
• 19:33:48: I'm itchy!!!
  
• 19:51:57: I was wrong. There are 24 kids here. #fb
  
• 19:58:11: http://twitpic.com/10m6w9 - Yaaaaaaaaaa!
  
• 20:33:28: http://twitpic.com/10megd - Cloudy With a Chance of Meatballs
  

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Ten Mile Long Run

Ten miles! I was scheduled for 12, but seeing as next weekend is the Kaiser Half Marathon, and I'm scheduled for 10 next week, I figured I'd swap the two. I also got Tony Bevis to join me (or did I join him) which was nice. It's always nice to have a running partner, definitely makes the time go by faster.

I started where he usually runs from, making along both levees, heading towards the 5th Street Bridge, across it, then north on the opposite levee. At 5 miles, we doubled back.

I'm sure it's because of the injuries I've had, but I feel totally out of shape. I was exhausted at 5 miles, and while a 1/4-mile walk break helped, I was still hurting. I know there's plenty of gains to be had over the next few months, but I'm not in near the shape I was this time last year.







Splits
Mile 1: 10:26
Mile 2: 10:30
Mile 3: 10:37
Mile 4: 10:27
Mile 5: 14:44
Mile 6: 12:25
Mile 7: 11:04
Mile 8: 12:09
Mile 9: 11:05
Mile 10: 11:02

10 miles, 1:55:58, 11:27/mi, 1043 calories burned

From Twitter 01-29-2010

• 03:03:00: New post on my blog: From Twitter 01-28-2010: 11:09:57: RT @CBS13rightnow: 'Catcher In The Rye' Author J.D. Saling... http://bit.ly/9DfrlA
  
• 07:15:13: Wt: 175.2, RHR: 47, BF: 16.9% #myhealthstats #fb
  
• 09:16:58: 20 years after the fact, I think I finally figured out why I never liked Steve Taylor's music. #fb
  
• 13:17:06: It's about time!!!! - RT @sacbee_news: Permits soon needed to scale Yosemite's Half Dome http://bit.ly/cv0VAf
  
• 13:47:29: I ate when I update iTunes, but forget to sync with the device. D'oh!
  
• 14:04:33: I'm at World Gym (9844 Business Park Dr., Sacramento). http://4sq.com/4osLNq
  
• 16:04:33: RT @zhephree: webOS @foursquare users: if the app isn't working, update it by running Updates. Not visible in the Catalog yet. Pls RT th ...
  
• 16:06:12: RT @zhephree: #webOS #foursquare ppl: if the app isn't working, run Update. It's invisible in the App Catalog. Pls RT this for others #pre
  
• 16:15:33: Jefferson Airplane, Jefferson Starship, Starship, Starship featuring Mickey Thomas... Starship STARRING Mickey Thomas. #fb
  
• 19:04:06: I'm at Bradshaw Shell (3591 Bradshaw Rd., Sacramento). http://4sq.com/5xcgQc
  
• 21:17:07: I think I'm allergic to something in my workout bag, I'm breaking out all over the place. Washing it all.
  
• 21:17:39: After working out at the gym earlier when I took off my gloves, one hand had broken out, little red bumps. Crazy. Itchy too.
  
• 21:31:05: STUPID facebook group... dupes idiots into joining it by telling them they can get "special characters" by inviting their friends
  
• 21:31:19: It's just extended ASCII characters. Morans.
  
• 21:49:51: When the wind blows, when the mothers talk, when the wind blows, we can work it out. #fb
  
• 21:54:20: I just thought about it, I could be allergic to something they put on the gym carpet.
  
• 22:02:43: Move over bacon! Now there's something leaner: http://bit.ly/bVyera
  
• 22:28:46: New post on my blog: Thursday's Tempo Run: What happens when the first mile is run at 8:30/mi and the Garmin 305 o... http://bit.ly/dy0Dtv
  

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Weight Training

Nothing too detailed, just a Friday gym workout. And wouldn't you know it, just before heading to the gym I got a nice paper cut and had to work out with a bandaid covering most of my finger. No blood, but boy did it sting.

Warmup, w/45lb barbell, 3 circuits of 5
Overhead Barbell Squat
Barbell Squat
Good Mornings
Lunges
Romanian Deadlift
Deadlift

Workout
Barbell Bench Press, 3x25x60lbs
Seated Cable Rows, 3x25x105lbs
Squats, 3x25x75lbs
Dumbbell Military Press, 3x25x(2x15lbs)
Lunges, 3x25x(2x15lbs)
Front Raises, 3x25x(2x8lbs)
Plank, 2 minutes

47 minutes, 337 calories burned

Tomorrow's a 10-mile run with a 40% chance of rain. I was scheduled for 12 miles, and 10 miles next Saturday, but since next Sunday's the Kaiser Half Marathon, I'm swapping the two.

Thursday's Tempo Run

What happens when the first mile is run at 8:30/mi and the Garmin 305 only tracks 5 feet of it?

One grumpy runner.





Splits
Mile 1: 8:30 (est., Garmin malfunctioned)
Mile 2: 9:04
Mile 3: 11:10
Mile 4: 12:53
Mile 5: 11:01
Mile 6: 11:28

6.2 miles, 1:06:14, 11:09/mi, 646 calories burned

From Twitter 01-28-2010

• 11:09:57: RT @CBS13rightnow: 'Catcher In The Rye' Author J.D. Salinger Dies - cbs13.com http://ow.ly/11s6M
  
• 11:17:16: Remember when I pondered blockbusters and beating other blockbusters? Yeah... adjusted for inflation Avatar doesn't win http://bit.ly/9TsXJf
  
• 12:21:54: Copying the fabulous http://www.mikeomearashow.com/ podcast to my @palm #pre to listen to on my run. You should, too!
  
• 13:47:28: http://twitpic.com/1078fy - Squirrels! Military helicopter, teenager slowwwwly walking bike ove r bridge, uncooperative traffic #seenonmyrun
  
• 14:18:49: I held out hope for BOC for about 3 seconds. @wootoff
  
• 14:23:36: MapMyRun.com: Updated 2010/01/28 . 646 (kcal). 5.21 mi.. 00:58:15
  
• 14:28:24: Ran 6.2 miles on RunSaturday - http://m8.to/8vW
  
• 17:42:40: I'm at Bradshaw Shell (3591 Bradshaw Rd., Sacramento). http://4sq.com/5xcgQc
  
• 19:37:37: I'm at Red Robin - Yuba City (1208 Colusa Ave, Yuba City). http://4sq.com/5QOoMO
  
• 20:46:58: I'm at Save Mart (700 Gray Ave., Bridge St., Yuba City). http://4sq.com/bs4RW2
  
• 21:03:16: I'm at Walmart (1131 North Beale Rd., Marysville). http://4sq.com/8Sezha
  
• 21:46:13: I'm at Arco AM/PM (1129 North Beale Rd., Marysville). http://4sq.com/77TtsE
  

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From Twitter 01-27-2010

• 03:04:11: New post on my blog: From Twitter 01-26-2010: 09:02:53: Honestly there's nothing wrong with Members Only jackets, ... http://bit.ly/aQboBg
  
• 07:19:57: Wt: 174.4, RHR: 50, BF: 17.1% #myhealthstats #fb
  
• 07:46:41: I'm at Tower Mart (4217 Arboga Rd., McGowan Pkwy, Olivehurst). http://4sq.com/7CHyek
  
• 10:36:59: RT @AnandaYbarra: Is it sad that I want to get this for my dogs? http://bit.ly/4F6AEp #pets #twitter
  
• 11:03:43: RT @dimfeld: No more removing/reinstalling patches when updating your Pre's OS! http://bit.ly/9ZYYya #webos #pre #palmpre
  
• 12:57:28: New post on my blog: Tuesday Intervals: 6x800m: The weather forecast for yesterday, even the day of, said it would... http://bit.ly/97wQ9a
  
• 13:00:36: http://www.mikeomearashow.com/ Podcast download... initiated.
  
• 13:30:41: I'm at World Gym (9844 Business Park Dr., Sacramento). http://4sq.com/4osLNq
  
• 15:14:38: I didn't watch it, but... Ugly Betty was cancelled. http://bit.ly/bcWuBz
  
• 15:22:24: RT @willrun4fun: Name Fail, Photoshop Win http://bit.ly/cMLNrM @AnandaYbarra
  
• 15:24:14: I put the Ghost installer and a README.txt file that has the product key into the install directory. My boss wanted to know where it was. :P
  
• 16:20:01: New post on my blog: Weight Workout: Another Wednesday, another day in the gym. No rain today, the forecast shows... http://bit.ly/ca3fDU
  
• 16:22:51: MapMyFitness.com: Completed Weight Workout. 274 (kcal). 00:45:05
  
• 16:50:45: New post on my blog: Test Food Diary Post: Bad day? Yup... test food diary post, directly from the Pre.DateDescrip... http://bit.ly/9lhzlm
  
• 16:59:10: Unfollowed.
  
• 18:18:26: I'm at Bradshaw Shell (3591 Bradshaw Rd., Sacramento). http://4sq.com/5xcgQc
  
• 20:40:49: My 4-year-old is throwing a fit, pretending to cry. She just asked me, "Why am I crying?"
  
• 20:41:52: Sorry, I couldn't help myself. :)
  
• 20:47:56: Looking at the Daily Mile, thinking, "Still no Garmin support."
  
• 21:06:39: When I come in from a run, it can take 15 minutes to get my data up... the gym is worse, it can be 30 to 45 minutes
  
• 21:34:46: I think I can safely say it: fuji apple season is over. :*
  
• 22:32:56: Playing around with the foursquare:venue= machine tag on #flickr to get images to show up on mobile #foursquare clients.
  
• 22:46:08: OK this is strange. Other peoples' photos are showing up in the #foursquare client before MY OWN TAGGED PHOTOS do. Heh.
  
• 23:25:14: Someone just said Epix, which reminded me of Epyx, and a flood of late 80s computer gaming memories came over me. I love moments like that.
  
• 23:47:28: OK, I can't help myself. I'm going to watch popup video version of The Incident. #fb
  
• 23:48:54: Hah, I love the previously on segment. "Blah blah blah plane crash." "How are you going to stop that" "I'm going to plant a hydrogen bomb"
  

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Weight Workout

Another Wednesday, another day in the gym. No rain today, the forecast shows no rain tomorrow, but it's supposed to be back on Friday and Saturday. That means another rainy long run. I'm planning on 10 miles, and I wonder if Rob will still be willing to run with me.

I had another smoker comment, too! This time it was more, "Oh, good thing it's not raining." I love how they participate.

Warmup, w/45lb bar, 3 circuits of 5
Overhead Barbell Squats
Barbell Squats
Good Mornings
Alternating Lunges
Romanian Deadlifts
Deadlifts

Workout
Dumbbell Bench Press, 3x25x(2x20lbs)
Standing Flyes, 3x25x(2x10lbs)
Bent-Over Barbell Rows, 3x25x40lbs
Leg Curls, 3x25x55lbs
Standing Calf Raises, 3x25x55lbs
Cable Crossovers, 3x25x30lbs
Plank, 2 minutes

45 minutes, 274 calories burned

Tuesday Intervals: 6x800m

The weather forecast for yesterday, even the day of, said it would rain before 10am, then clear up for the afternoon. This made me happy, I figured I might be running on wet ground, but no rain. I purposely waited until 11:30, with the idea that I'd separate myself from the water.

Yahoo said it was 50 degrees, so I dressed accordingly, shorts & t-shirt, headed towards the front door, only to find... rain. In my best Charlie Brown sadness walk, I retreated to my hole to change into wet weather gear.

I made it out the door and did a 10-minute warmup at around 10 minutes per mile, then dove in, 6x800m with 90 second rest intervals. The route I took brought me right back to the office, so I only got about 2 minutes of cooldown. And wouldn't you know it? Not a drop of rain the entire run.





Intervals, per mile
1: 8:46
2: 8:50
3: 8:51
4: 9:12
5: 9:21
6: 9:17

44:43, 4.5 miles, 9:57/mi average, 489 calories burned

Now for the bad news: goal for the intervals was 7:40/mi! It makes me wonder though, if I can't make goal for the intervals, is my goal pace perhaps a bit high? That's always my problem, I suppose.

Back to good news though, the past two runs (Saturday's and this one) have had minimal pain. I'm not entirely sure why that is, I haven't changed what I've been doing. I'll take it though, I'm ready to run pain free.

From Twitter 01-26-2010

• 09:02:53: Honestly there's nothing wrong with Members Only jackets, I'd wear one if I had one.
  
• 09:19:56: RT @CarltonCuse: One week to go.
  
• 13:09:30: Somehow, I don't think it's intervals if I set the first one to 50 miles instead of .50 miles.
  
• 13:28:35: Hello, @bodyglide, thank you for preventing bloody nipples. Now let's roll.
  
• 14:45:08: Guy parked on sidewalk, driver not paying attention, homeless guy eating a Carl's Jr. burger, ambulance #seenonmyrun
  
• 15:10:35: OK, why does everyone make a big deal out of a blockbuster beating a previous blockbuster's box office record monetarily?
  
• 15:11:05: Isn't inflation figured in, I mean, isn't there ALWAYS going to be another blockbuster going to come along to beat the previous one?
  
• 15:24:49: Now I don't have much of a choice, it's my 8yo's favorite movie. He's obsessed with the Titanic for some reason. His Bday party is titanic.
  
• 15:25:32: It's not the movie in particular though he likes the ship. He could tell you any fact about it you could think of.
  
• 15:27:47: 7 ways #Foursquare can boost your business http://bit.ly/4CxbzA <-- look at that! A direct link to the article! #socialmedia
  
• 15:44:18: Intervals: 6x800, per mile 8:46, 8:50, 8:51, 9:12, 9:21, 9:17, 4.5 miles total - http://bit.ly/cDwdXM
  
• 15:53:32: What a horrible day food-wise. Sure I'm within my range, but protein bars should not be a person's main food.
  
• 17:03:43: Dunno where @alitherunner is, but she'll appreciate this one: http://bit.ly/ciaqcO
  
• 17:47:17: I'm leaving work... And it's light outside? There's blue skies? Wha???
  
• 17:53:18: I'm at Bradshaw Shell (3591 Bradshaw Rd., Sacramento). http://4sq.com/5xcgQc
  
• 17:58:21: http://twitpic.com/zxdm9 - Blue skies... At 5pm!
  
• 22:03:03: I'm at The Rivers Foursquare Church (1548 Poole Blvd., Ste. D, Yuba City). http://4sq.com/7ORlog
  
• 22:10:10: I'm at Arco AM/PM (886 Colusa Ave., Yuba City). http://4sq.com/4GQc56
  

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From Twitter 01-25-2010

• 03:03:01: New post on my blog: From Twitter 01-24-2010: 03:03:17: New post on my blog: From Twitter 01-23-2010: 08:27:43: Wt... http://bit.ly/4mYuOW
  
• 07:15:51: Wt: 175.6, RHR: 48, BF: 17.3% #WLMon #myhealthstats #fb
  
• 07:49:46: I'm at Tower Mart (1976 McGowan Pkwy, Powerline Rd, Olivehurst). http://4sq.com/5CYV6W
  
• 09:26:31: RT @DarkUFO: #lost LOST characters explain how to make a sandwich http://goo.gl/fb/6OZ4
  
• 09:38:12: Holy crap. I just realized Horace Goodspeed was Tooms on the X-Files. #fb
  
• 11:42:00: RT @runkerrierun: What about the guy carrying her?! RT @JennyfromMTV: RT @3Scorpios 'show us ur tits' o god no, put them away! http://tw ...
  
• 11:50:32: listening to "Deteriorata (Fluke of the Universe)" ♫ http://blip.fm/~jqwi0
  
• 12:34:26: Alright. Gettin' my ass to mars.
  
• 12:38:33: Only 8 days, bruthah... http://bit.ly/By9TG
  
• 12:49:12: To Mars ass gettin' delayed while I wait for the Mike O'Meara Show Podcast (http://www.mikeomearashow.com) to copy to the Pre. Zzzzz...
  
• 12:56:29: Said as I head out the door in workout clothes: "You're NOT going out in this! You'll get pneumonia!" #dumbasssmokers #fb
  
• 13:03:25: I'm at World Gym (9844 Business Park Dr., Sacramento). http://4sq.com/4osLNq
  
• 13:04:32: Incidentally those were the same #dumbasssmokers who were outside, in the rain themselves.
  
• 14:26:06: How to be a good Big Brother: http://bit.ly/By9TG
  
• 14:35:50: Removing the ice pack from my now-frostbitten leg ;)
  
• 15:01:50: MapMyFitness.com: Completed Weight Training. 337 (kcal). 00:45:50
  
• 15:52:40: My mom just got a FB friend request from a person named "Tyree Moore" and wanted to know if I knew her... here's mom's description...
  
• 15:52:46: "That woman Tyree is quite pretty. She's abouut 25 or 30ish and is quite slim and has long blond hair."
  
• 15:58:30: RT @Out2Learn: @gchance Thank you!
  
• 15:58:36: That was funny. :)
  
• 16:29:42: For @RRonnn, Bob Rivers Comedy Corps... "Wrong Foot Amputated" ♫ http://blip.fm/~jri1g
  
• 16:56:02: RT @misterfonzie: Hey! They have Avatar on DVD at Costco! Cheap, too... http://tweetphoto.com/9597511
  
• 22:18:09: New post on my blog: Weight Training: As I left for the gym today, I had an quick interaction that made me chuckle... http://bit.ly/4SCJp3
  

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Weight Training

As I left for the gym today, I had an quick interaction that made me chuckle. It was raining, of course, and there were two smokers outside the building. As I went outside, they were putting their cigarettes out, and one of them said to me, "You are NOT going out in THIS! You'll get pneumonia!"

Smokers. They were standing still, outside, smoking. Now, I'm not one to tell them they shouldn't smoke, far from it, but... I'll get pneumonia? Being active? I understand they were assuming I was running, and I didn't correct them and say I was going to the gym. Tomorrow, though, I'll be running, in the rain, and will likely see the same smokers.

I thought it was funny. Here's today's workout.

Warmup, w/45lb bar, 3 circuits of 5
Overhead Barbell Squats
Barbell Squats
Good Mornings
Alternating Lunges
Romanian Deadlifts
Deadlifts

Workout
Barbell Bench Press, 3x25x55lbs
Seated Cable Rows, 3x25x105lbs
Squats, 3x25x75lbs
Dumbbell Military Press, 3x25x(2x15lbs)
Lunges, 3x25x(2x15lbs)
Front Raises, 3x25x(2x5lbs)
Plank, 2 minutes

46 minutes, 337 calories burned

From Twitter 01-24-2010

• 03:03:17: New post on my blog: From Twitter 01-23-2010: 08:27:43: Wt: 175, RHR: 48, BF: 16.9% #myhealthstats #fb09:00:37: My... http://bit.ly/4PU5kT
  
• 09:03:40: Wt: 172.6, RHR: 53, BF: 16.7%
  
• 09:04:11: Wt: 172.6, RHR: 53, BF: 16.7% #myhealthstats #fb
  
• 09:44:02: I'm at Arco AM/PM (1129 North Beale Rd., Marysville). http://4sq.com/77TtsE
  
• 09:55:32: I'm at The Rivers Foursquare Church (1548 Poole Blvd., Ste. D, Yuba City). http://4sq.com/7ORlog
  
• 12:42:49: I'm at Michael's Arts & Crafts (1120 Harter Rd., Yuba City). http://4sq.com/5fI2tu
  
• 12:53:49: I'm at Bel Air (1286 Stabler Ln., Yuba City). http://4sq.com/6HHODH
  
• 14:35:20: I just became the mayor of 2 Bits Cafe on @foursquare! http://4sq.com/6yTMzp
  
• 14:35:21: I'm at 2 Bits Cafe (1272 Colusa, Yuba City). http://4sq.com/6yTMzp
  
• 15:00:59: Did anyone ever think Rod Stewart was sexy? Really? #fb
  
• 15:45:19: I'm at Sam's Club (900 N Walton Rd, Yuba City). http://4sq.com/4QVtmX
  
• 16:16:09: I'm at Walmart (1150 Harter Rd., Yuba City). http://4sq.com/5GpWsq
  
• 16:37:10: I just became the mayor of Arco AM/PM on @foursquare! http://4sq.com/4GQc56
  
• 16:37:11: I'm at Arco AM/PM (886 Colusa Ave., Yuba City). http://4sq.com/4GQc56
  
• 16:54:07: I'm at Walmart (1131 North Beale Rd., Marysville). http://4sq.com/8Sezha
  
• 17:17:41: I just unlocked the "Overshare" badge on @foursquare! http://4sq.com/6la9jc
  
• 17:17:42: I'm at Food Maxx (6000 Lindhurst Ave., Marysville). http://4sq.com/4OwnMP
  
• 17:52:04: I'm home!
  
• 18:07:37: My son has a friend named Ikea.
  
• 19:59:25: New video uploaded: Running Vlog #25: Ave Training Weeks 3-4: Planned to run with my friend Tony, but it didn't wo... http://bit.ly/8SzT7a
  
• 20:30:35: With all this football talk I just might have to call it a night on Twitter. *snore*
  
• 20:32:15: BTW, I uploaded a new vlog. Football isn't mentioned. :) http://bit.ly/7j9TwH
  
• 20:33:55: New post on my blog: Running Vlog #25: Ave Training Weeks 3-4: http://bit.ly/52Bl1e
  
• 20:45:35: blah blah saints blah vikings blah who dat blahblahblah favre blahblah retirement blah. Blah.
  
• 21:55:36: Say it isn't so, Scorps! I had no idea Klaus Meine was 61. http://bit.ly/8n3844
  
• 22:08:17: Well look at that, #Foursquare 0.7.3 is in the App Catalog! @palm #pre @zhephree
  
• 22:14:37: Oh great. Campbell Scott is on Damages. I always confuse him with Tate Donovan... who's also on Damages.
  
• 22:41:52: I'm off...
  

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Running Vlog #25: Ave Training Weeks 3-4

From Twitter 01-23-2010

• 08:27:43: Wt: 175, RHR: 48, BF: 16.9% #myhealthstats #fb
  
• 09:00:37: My hamstrings are extremely tight this morning, any suggestions so I won't snap a rubber band this afternoon?
  
• 10:34:57: I just introduced my kids to a show I loved growing up: Shazam... and the kids loved it! Mission accomplished! #fb
  
• 11:36:41: I love how everyone asks a million questions about #foursquare, taking longer asking the question than it takes to just figure it out.
  
• 12:16:21: Then there's the out-of-shower gym stories... the woman talking to her trainer about her nipple piercing in great detail
  
• 12:16:52: She was happy with it but scared how the summer would go because she'd have to be in a bathing suit around her father hehehe
  
• 13:12:57: I'm scheduled for 11 miles at 1pm, but I'm meeting someone at the 5th st. bridge, running with him will make it more like 14 mi. Woo!
  
• 16:11:06: I'm at McDonalds (316 E St., 3rd St., Marysville). http://4sq.com/5GSHlu
  
• 16:46:12: http://twitpic.com/zfyml - Dogs with AIDS? Trains, pizza parlor, dogs, dogs, cars,cars, dogs. #seenonmyrun
  
• 17:39:15: Ran 12.9 miles on RunSaturday - http://m8.to/8Xh
  
• 17:44:46: MapMyRun.com: Updated 2010/01/23 . 1,519 (kcal). 12.89 mi.. 02:45:34
  
• 19:14:21: Is it possible to report a person with a Blogger account as a spammer? This person keeps spamming my blog.
  
• 21:01:51: New post on my blog: Long Run - ~13 miles: This morning's long run was scheduled to be 11 miles. Early in the wee... http://bit.ly/6haSki
  

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Long Run - ~13 miles

This morning's long run was scheduled to be 11 miles. Early in the week, I'd talked to Tony Bevis about meeting up during long runs to have a running partner at least part of the way. With his run requirements and starting point, my distance would have ended up being 14 miles.

The idea was to run to the 5th Street Bridge, meet there, then run to 2 miles beyond the 10th Street Bridge. I told Tony that if I didn't see him when I arrived at the 5th, I'd run on the levee towards his starting point.

I never did see Tony, but I got to run in an area I not only had never run before, but never knew existed. That was kind of neat, and on the way back, didn't see Tony, so I just ran the rest of the way home, making 12.9 miles total.





Splits
Mile 1: 9:50
Mile 2: 9:55
Mile 3: 14:54
Mile 4: 11:02
Mile 5: 12:06
Mile 6: 11:07
Mile 7: 14:03
Mile 8: 15:23
Mile 9: 12:20
Mile 10: 14:53
Mile 11: 16:00
Mile 12: 15:08
.9 mi: 8:47 (9:52/mi)

2:45:34, 12:50/mi average, 1519 calories burned

From Twitter 01-22-2010

• 03:03:03: New post on my blog: From Twitter 01-21-2010: 03:03:28: New post on my blog: From Twitter 01-20-2010: 11:49:52: He... http://bit.ly/7jDgup
  
• 07:20:03: Wt: 174.6, RHR: 54, BF: 17% #myhealthstats #fb
  
• 07:47:10: I'm at Tower Mart (4217 Arboga Rd., McGowan Pkwy, Olivehurst). http://4sq.com/7CHyek
  
• 08:10:29: Riego Rd. light is out... #fb
  
• 08:56:38: Good morning, Twitter. Good to see you didn't disappear while I was driving to work in the not-stormy, yet blocked traffic.
  
• 09:15:16: Be prepared, people, today is dangerous: boss is out, I don't have anything specific to do at work, and my bladder's filling up.
  
• 09:22:27: I wonder why Firefox can't find www.;andora.com
  
• 10:29:15: Late #seenonmyrun... yesterday I passed a slow moving teenager on a bike. He saw me and took off, he had to save face.
  
• 10:41:03: I feel bad for Geddy Lee, his fingers are bleeding from clutching the wire fence. #fb
  
• 11:40:44: Blackberry users: what is the little orange globe icon that pops up telling you there's a message for it? #fb
  
• 11:41:01: I can't find where to go see what it's saying!
  
• 11:41:18: It looks like the globe that's in the global mail at the bottom, but it's orange.
  
• 12:44:42: You're old enough, some people say, to read the signs and walk away. #fb
  
• 13:09:38: At long last, the Mike O'Meara Show Podcast (http://www.mikeomearashow.com) is downloading. I'll be able to go to the gym soon.
  
• 13:23:44: All you Lost fans: less than a week and a half to go. http://bit.ly/5TA1UL
  
• 13:54:19: RT @athletetraining: Sweet! #Lost is now showing up on the TODO list on my Tivo
  
• 15:01:45: I'm at World Gym (9844 Business Park Dr., Sacramento). http://4sq.com/4osLNq
  
• 16:21:15: For @alitherunner: Weird Al, "Phony Calls" ♫ http://blip.fm/~jl3ue
  
• 16:24:55: Sorry, THIS is the one I meant to blip earlier. For @alitherunner, Weird Al, "The Plumbing Song" ♫ http://blip.fm/~jl442
  
• 17:05:07: Is it me, or did Sam Rockwell just do his best Bruce Campbell impression in the Hitchhiker's Guide movie?
  
• 18:04:37: I'm at Bradshaw Shell (3591 Bradshaw Rd., Sacramento). http://4sq.com/5xcgQc
  
• 19:05:06: I'm at 99 Travel Center (4142 Highway 99, Yuba City). http://4sq.com/8sNkaN
  
• 22:35:53: New post on my blog: Thursday's Six Miler: Thursday's run was supposed to be a tempo run, but given how my leg's b... http://bit.ly/7dRkeS
  

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Weight Training

Today's workout went great. I talked to the owner of the gym about switching accounts from my wife's checking to mine, and even though I've rarely spoken to him, he remembered my name. Now, I realize he probably sees my name pop up every time I check into the front door with my access card, but it was a nice touch. I doubt they'd be that way at 24 Hour Fitness, to be sure.

Warmup, w/45lb barbell
Overhead Squats
Squats
Good Mornings
Alternating Lunges
Deadlifts
Romanian Deadlifts

Workout
Barbell Bench Press, 3x20x55lbs
Seated Cable Rows, 3x20x105lbs
Squats, 3x20x75lbs
Dumbbell Military Press, 3x20x(2x15lbs)
Lunges, 3x20x(2x15lbs)
Front Raises, 3x20x(2x5lbs)
Plank, 2 minutes

41:30, 273 calories

Tomorrow's an 11-mile long run, and I plan to meet halfway with Tony Bevis, who I ran the 5k last weekend with. It'll be fun.

Thursday's Six Miler

Thursday's run was supposed to be a tempo run, but given how my leg's been feeling as of late, I ended up running slower. That's ok though, we're still early on in training, and without running slower I'd likely not be running at all.



Sorry so brief, I'm working on it.

From Twitter 01-21-2010

• 03:03:28: New post on my blog: From Twitter 01-20-2010: 11:49:52: Here comes the FUN!!! RT @CBS13rightnow: The back end of t... http://bit.ly/5JzPCl
  
• 07:18:03: Wt: 175.6, RHR: 51, BF: 17.4% #myhealthstats #fb
  
• 07:49:27: I'm at Tower Mart (4217 Arboga Rd., McGowan Pkwy, Olivehurst). http://4sq.com/7CHyek
  
• 09:11:15: Conan's costing NBC as much money as he can. Heh. http://bit.ly/8f2RDr #fb
  
• 09:48:29: People: the word is "fazed", not "phased".
  
• 10:14:33: I bought a printer for the family at Christmas. Since then I've printed a test page.
  
• 13:35:58: Crap, I accidentally stopped my Garmin for 3/4 of a mile when I wiped the water off on my shirt. D'oh!
  
• 13:39:41: A jaywalking Mary Poppins, car parked due to front end collision, crews cleaning up downed limbs, ppl w/4x more clothing than I #seenonmyrun
  
• 13:51:13: Ran 5.6 miles - http://bit.ly/6wSRM8a
  
• 13:55:12: MapMyRun.com: Updated 2010/01/21 . 661 (kcal). 6.20 mi.. 01:02:24
  
• 17:11:57: RT @CarltonCuse: Depressed over not working, another LOST cast member gets a DUI. http://bit.ly/5VjquB (Thnxs, @colbyP89)
  
• 17:57:20: I'm at Bradshaw Shell (3591 Bradshaw Rd., Sacramento). http://4sq.com/5xcgQc
  
• 19:47:03: I'm at Walmart (1131 North Beale Rd., Marysville). http://4sq.com/8Sezha
  
• 20:27:08: http://twitpic.com/z5m8d - Photoshop is an amazing piece of software.
  
• 22:17:31: http://twitpic.com/z61qg - @alitherunner here she is :) Imagine if you were straight on, her navel was out. Way out.
  

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From Twitter 01-20-2010

• 11:49:52: Here comes the FUN!!! RT @CBS13rightnow: The back end of this storm is coming through. Watch for possible thunderstorms between 1-6 p.m.
  
• 12:42:20: Why do companies insist on hiring annoyingly-fast-talking customer service representatives?
  
• 13:54:14: I'm at World Gym (9844 Business Park Dr., Sacramento). http://4sq.com/4osLNq
  
• 15:33:33: I'm quickly learning that people who use hashtags aren't simultaneously monitoring that hashtag. It's totally random.
  
• 15:40:20: RT @CBS13rightnow: I-80 is closed in both directions between Colfax and Truckee due to spinouts and crashes caused by whiteout condition ...
  
• 17:10:06: Sacramentites: THAT'S what I call a supercell
  
• 17:20:01: Yesterday's Intervals: 10 min warmup, 10x400m (90s RI), 4.3 mi tot, 436 kcal - http://bit.ly/6K3UBu
  
• 18:14:52: I'm at Bradshaw Shell (3591 Bradshaw Rd., Sacramento). http://4sq.com/5xcgQc
  
• 19:24:19: I'm at Arco AM/PM (1129 North Beale Rd., Marysville). http://4sq.com/77TtsE
  
• 19:37:21: I just became the mayor of Rite Aid on @foursquare! http://4sq.com/8FICLj
  
• 19:37:22: I'm at Rite Aid (5075 Olivehurst Ave., Olivehurst). http://4sq.com/8FICLj
  
• 22:20:03: New post on my blog: Hi there! I ran a 5k!: I've gotten lazy again. I've been going to the gym, I've been running... http://bit.ly/6f6vgC
  
• 22:28:05: New post on my blog: Tuesday Intervals: The storms lately have been insane, so when it came to intervals, I did th... http://bit.ly/79dhZc
  
• 22:39:58: New post on my blog: Weight Training: Continuing training, today was weight training in the gym.Warmup, w/45lb bar... http://bit.ly/8tnHx6
  
• 22:57:21: RT @caseywright: Guy at the gym pretended to use the machine next to me, farted, then left. The perfect crime.
  
• 23:01:28: Here we go... Lost Season 5, Disc 5. One episode: The Incident. Hello, Jacob. #fb
  

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Weight Training

Continuing training, today was weight training in the gym.

Warmup, w/45lb barbell
Overhead Squats
Squats
Good Mornings
Alternating Lunges
Deadlifts
Romanian Deadlifts

Workout
Dumbbell Bench Press, 3x20x(2x15lbs)
Standing Flyes, 3x20x(2x10lbs)
Bent-Over Barbell Rows, 3x20x40lbs
Leg Curls, 3x20x55lbs
Standing Calf Raises, 3x20x55lbs
Cable Crossovers, 3x20x(2x20lbs)
Plank, 2 minutes

46:51, 223 calories burned

Tomorrow's a tempo run, and with the main storm behind us, I'm thinking it'll need to be outside. Yippee!

Tuesday Intervals

The storms lately have been insane, so when it came to intervals, I did them on the treadmill to be successful at them for a change. After work yesterday, I hopped on the gym's treadmill and went for it.





It was supposed to be 12x400m, but due to having to be somewhere, I did 10x400m. 10 minute warmup, 90-second rest intervals. 43 minutes, 4.3 miles total, 436 calories burned.

Hi there! I ran a 5k!

I've gotten lazy again. I've been going to the gym, I've been running, but blogging? I dunno, lately I've not felt like doing it at all. So I got myself behind, and need to catch up.

Last Saturday, I ran the Frost or Fog 5k up in Chico, CA. We lucked out too, the weather was perfect, cool in the morning, a little overcast, and warmer in the afternoon with blue skies. With my leg pain, I didn't expect to do as well as I did last year (where I was just a little over 25 minutes).

What I didn't expect, though, was having a slight asthma attack as I started. About a half mile in, I actually heard myself wheezing. It was strange, I don't think I've ever had that happen while running before, whether in a race or during training. It got better once I slowed down.





Splits
Mile 1: 8:07
Mile 2: 9:11
Mile 3: 8:57
0.1 mi: 0:59 (7:24/mi)

3.1 miles, 27:26, #40 overall, #7 in the 40-49 age group, 348 calories burned

My Garmin read 27:15, official time was 27:26. I started the Garmin as soon as the woman said START, but for whatever reason there was a 11-second difference. Anyway, it was a lot of fun, and it's still one of my favorite races. I plan on running it next year, to be sure.

From Twitter 01-19-2010

• 03:03:12: New post on my blog: From Twitter 01-18-2010: 13:11:49: listening to "Bourgeois Tagg - I Don't Mind At All" ♫... http://bit.ly/4Yctn1
  
• 08:27:35: Wt: 174, RHR: 46, BF: 17% #myhealthstats #fb
  
• 09:12:36: I'm at Twin Rivers Charter School (840 Cooper Ave., Yuba City). http://4sq.com/6ZXAxJ
  
• 09:17:40: Duhhhhhh... (@ DMV) http://4sq.com/4N9S48
  
• 10:16:52: I'm at Arco AM/PM (1332 Bogue Rd., Yuba City). http://4sq.com/5kjRpI
  
• 11:56:47: Finally at work, settled. That was a long journey. #fb
  
• 14:57:38: CONGRATULATIONS! RT @runningrambling: Please join me in welcoming my son, Aiden, into the world. He was born @ 2:10p (7lbs/2oz).
  
• 18:01:54: I'm at World Gym (9844 Business Park Dr., Sacramento). http://4sq.com/4osLNq
  
• 19:30:57: I'm at Bradshaw Shell (3591 Bradshaw Rd., Sacramento). http://4sq.com/5xcgQc
  

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From Twitter 01-18-2010

• 13:11:49: listening to "Bourgeois Tagg - I Don't Mind At All" ♫ http://beta.blip.fm/~jcs8v
  
• 14:45:29: I'm at World Gym (9844 Business Park Dr., Sacramento). http://4sq.com/4osLNq
  
• 16:45:53: NOW... if I go BACK to the gym later, will it accuse me of cheating? #foursquare
  
• 18:11:20: I'm at Bradshaw Shell (3591 Bradshaw Rd., Sacramento). http://4sq.com/5xcgQc
  
• 18:17:57: I just unlocked the "Gym Rat" badge on @foursquare! http://4sq.com/70gv01
  
• 18:17:57: I'm at World Gym (9844 Business Park Dr., Sacramento). http://4sq.com/4osLNq
  
• 18:19:42: There it is... RT @gchance: I just unlocked the "Gym Rat" badge on @foursquare! http://4sq.com/70gv01 #foursquare
  
• 19:14:51: I'm at Arco AM/PM (1129 North Beale Rd., Marysville). http://4sq.com/77TtsE
  
• 19:27:02: I'm at Food Maxx (6000 Lindhurst Ave., Marysville). http://4sq.com/4OwnMP
  

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From Twitter 01-17-2010

• 15:06:19: Jack Bauer, why haven't you come onto my TV yet? You won't be here for another few hours? Alriiiight. #24 #fb
  
• 16:09:26: crap even
  
• 16:19:24: Why is anyone not only have their own house in the database, but also be mayor, and also be PROUD of the fact? #foursquare #retarded
  
• 17:33:39: Gotta head over to Walmart so it's all taken care of before Jack Bauer comes and has the 8th WORST DAY OF HIS LIFE!!! #24 #fb
  
• 17:59:03: I'm at Walmart (1131 North Beale Rd., Marysville). http://4sq.com/8Sezha
  
• 18:49:57: Official Frost or Fog 5k results are in, I was #30 overall and #7 in my age group, offical time 27:26, 8:51/mi. #fb
  
• 19:40:31: 20 minutes until old Jack Bauer... 2 hours & 20 minutes until NEW Jack Bauer. Either way? Jack's back. #fb
  
• 19:56:21: I realize it's still 4 minutes, but I don't care. I'm firing up the projector. #24 #fb
  
• 20:01:06: Rack Bauer! *swoon*
  
• 20:16:40: When someone's shooting at you, make sure to shield your face with your hands. Hands repel bullets.
  
• 20:25:11: Rack Bauer's gonna be at a King's game? D0000000d. #24
  
• 20:46:19: Oooooh Rack Bauer in nothing but a towel? #24
  
• 21:07:15: Lousy trick to make me watch Human Target, @Fox.
  
• 21:34:10: All you East Coast #24 fans: thank you for not spoiling it for us West Coasters. Let's continue it in two weeks, when Lost premieres. :)
  
• 21:38:44: TWO BSG actors in Human Target.
  
• 21:55:47: OK almost #24, I better go to the bathroom and settle in.
  
• 22:00:10: FOX calling #24 the "most anticipated return this season?" Nice try, @FOX.
  
• 22:08:02: Wind advisory 8am to 6pm Monday, glad I'm not running until Tuesday :)
  
• 22:10:20: Jack got a new man purse! #24
  
• 22:28:55: Is that Horace Goodspeed with short hair on #24?
  
• 22:30:37: It sure is, IMDb lists his character's name on #24 as "Davros" :-D
  

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From Twitter 01-16-2010

• 03:02:22: New post on my blog: From Twitter 01-15-2010: 03:03:02: New post on my blog: From Twitter 01-14-2010: 03:02:45: Ne... http://bit.ly/7BZznT
  
• 07:18:16: Wt: 171.8, RHR: 45, BF: 17.2% #myhealthstats #fb
  
• 08:17:05: I'm at Arco AM/Pm (707 E St., Marysville). http://4sq.com/5X82Ls
  
• 08:29:34: I'm at Circle K (830 E St., Marysville). http://4sq.com/89FtLD
  
• 09:29:19: I'm at Cedar Grove Park (1968 E. 8th St., Chico). http://4sq.com/5BlPbp
  
• 10:45:32: Garmin 5k time: 27:15, 8:42/mi. Not a PR but given how I've been running lately, I'll take it! #fb
  
• 10:49:03: Had a bit of an asthma attack in mile 1, dunno what was up with that. Wheeeeze. #fb
  
• 10:58:55: I'm at 5 Mile Recreation Area (Centennial Ave., Chico). http://4sq.com/5R8dAi
  
• 12:46:02: I'm at Russell's Family Restaurant (185 Cohasset Rd., Chico). http://4sq.com/8bHHjw
  
• 16:26:19: I'm at PDQ Market & Deli (156 Eaton Rd. #A, Chico). http://4sq.com/7CTHEJ
  
• 16:53:30: I'm at Gates Resale (1182 Park Ave., Chico). http://4sq.com/5n7oiU
  
• 18:31:02: I just became the mayor of Target on @foursquare! http://4sq.com/5akz7J
  
• 18:31:03: I'm at Target (1153 Butte House Rd., Yuba City). http://4sq.com/5akz7J
  
• 19:35:51: 2010 Frost or Fog 5k, raced 3.1miles (8:09, 9:13, 8:59) - http://tinyurl.com/yztp66p
  
• 19:45:53: MapMyRun.com: Updated 2010/01/16 . 348 (kcal). 3.13 mi.. 00:27:16
  
• 22:17:27: I'm at Grumpy's Tavern (4291 Olivehurst Ave., Olivehurst). http://4sq.com/4vJ1Mr
  

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From Twitter 01-15-2010

• 03:03:02: New post on my blog: From Twitter 01-14-2010: 03:02:45: New post on my blog: From Twitter 01-13-2010: 10:41:26: Wo... http://bit.ly/53zUUW
  
• 07:15:02: Wt: 172.4, RHR: 49, BF: 17.5% #myhealthstats #fb
  
• 07:49:20: Same market, same teenage girl... Same monster bag of donettes. :( (@ Tower Mart) http://4sq.com/7CHyek
  
• 08:29:24: Only 2 shopping days 'til Jack Bauer! #fb
  
• 09:25:26: Updating NFSU. (fingers crossed) @palm #pre
  
• 09:55:39: Nada. NFSU crashed about a minute after I started playing the updated version. @palm #pre
  
• 11:02:31: Update: when I did an "update" on NFSU, the icon didn't change. Uninstalling/reinstalling, it did. More to come... @palm #pre
  
• 11:10:28: The symptoms are different now; NFSU just freezes following the video after the first race. @palm #pre #nfsu
  
• 15:01:34: I'm at World Gym (9844 Business Park Dr., Sacramento). http://4sq.com/4osLNq
  
• 18:06:31: I'm at Bradshaw Shell (3591 Bradshaw Rd., Sacramento). http://4sq.com/5xcgQc
  
• 18:27:30: I'm at Fleet Feet Sports (2311 J St, btw 23 St & 24th St, Sacramento). http://4sq.com/5gEF7A
  
• 18:29:52: Data must have been lost in the merge, I should be mayor! @foursquare
  
• 18:53:25: I just became the mayor of Chevron ExtraMile on @foursquare! http://4sq.com/8GgNQs
  
• 18:53:26: I'm at Chevron ExtraMile (2700 Del Paso Rd., Sacramento). http://4sq.com/8GgNQs
  
• 19:32:05: I'm at Walmart (1131 North Beale Rd., Marysville). http://4sq.com/8Sezha
  
• 22:12:54: Well hello, Jack Bauer. Thanks for reminding me that you'll be blowing stuff up in two days. #fb
  
• 22:40:03: I realize it's not even 10pm, but I'm going to bed. Gotta rest up, I have to win my age group tomorrow! Yeah right. #fb
  

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From Twitter 01-14-2010

• 03:02:45: New post on my blog: From Twitter 01-13-2010: 10:41:26: Wow. The owner of my company's wearing a Mr. Rogers sweate... http://bit.ly/56Tpmu
  
• 07:15:37: Wt: 171.6, RHR: 55, BF: 17% #myhealthstats #fb
  
• 07:53:58: I'm at Tower Mart (4217 Arboga Rd., McGowan Pkwy, Olivehurst). http://4sq.com/7CHyek
  
• 09:11:34: Oh, before I forget... only 3 days until Jack Bauer. #24 #fb
  
• 11:30:18: Nice & sunny for today's run, no cold weather kit necessary. #fb
  
• 11:44:30: Look at this forecast: "Plentiful sunshine." Doggone it, I like plentiful sunshine. #fb
  
• 12:03:47: I almost forgot to tell everyone: my Garmin strap smells like a locker room.
  
• 12:09:28: Starting my daily ritual of downloading the Mike O'Meara Show Podcast (http://www.mikeomearashow.com/). You should, too! #fb
  
• 12:19:29: Forgot my hat again. D'oh!
  
• 14:16:49: MapMyRun.com: Updated 2010/01/14 . 672 (kcal). 6.28 mi.. 01:12:37
  
• 14:19:45: Ran 6 mi, walked .3 mi., tempo run turned into crap by construction & road closure - http://bit.ly/5alCcR
  
• 17:04:43: #seenonmyrun Taco Bell being rebuilt, construction blocking a lane of traffic, including the one I have to run in, cars as I STOP to wait
  
• 18:20:19: I'm at Bradshaw Shell (3591 Bradshaw Rd., Sacramento). http://4sq.com/5xcgQc
  
• 22:24:38: New post on my blog: Ave Training Week 3, Day 4: Not-Tempo Run: Why is it that what starts out being a great worko... http://bit.ly/7VaSda
  

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Ave Training Week 3, Day 4: Not-Tempo Run

Why is it that what starts out being a great workout day quickly unravels into a steaming pile?

I suppose it wasn't that bad. I was feeling really good today, the pain in my leg wasn't near as bad as it had been, and I was looking forward to the run. The weather outside was moderate, barely any clouds in the sky, a light breeze. After the rain we've had recently and the few weeks of no blue sky in sight, it was looking like a great one.

On today's schedule was a tempo run, with two easy miles as a warmup and one mile as an easy cooldown. The middle three miles were tempo miles, making six total.

I ran the first mile too fast, at least for a warmup. The second mile, I purposely slowed to conserve my energy for the 3 tempo miles coming up. As I rounded the corner onto Bradshaw, I saw the sign that I didn't want to see: SIDEWALK CLOSED, PLEASE USE OTHER SIDE.

I shouldn't have been surprised. The Taco Bell on Bradshaw in Sacramento was torn down recently for a rebuild. The past few weeks, they've been building the new place, and the past week, they've closed the sidewalk and extended their construction into the road, closing the right lane. This is the closure I ran into.

Not only did I have to stop twice, but it was about the slowest stoplight I've encountered in a long time! It was 3 minutes before I could cross the first time, and at least 5 minutes the next. By the time I'd run across Highway 50, my motivation to do the intervals was pretty low. In fact, I didn't even want to finish the run.

The saving grace was the beautiful day. I continued on and try to at very least enjoy the day, all the while listening to the Mike O'Meara Show Podcast. The show ended in the last mile, when I switched over to Rush music and finished strong.





1:07, 6.3 miles, 11:32/mi average, 672 calories burned

My next run will be Saturday's Frost or Fog 5k in Upper Bidwell Park, Chico. I'm certainly not expecting to PR, but a decent run would be nice. It's also supposed to be a clear day. In the afternoon, I'm meeting an old friend for lunch and to hang out for a while. I haven't seen him in 5 years, so it should be a nice visit.

From Twitter 01-13-2010

• 10:41:26: Wow. The owner of my company's wearing a Mr. Rogers sweater today.
  
• 11:07:01: Why is it I can visit my profile in the @palm #pre #foursquare client, but the website gives an error? @foursquare
  
• 11:09:47: dumb rt'ing bopts
  
• 11:11:23: Well that's interesting. It's not a problem with the #foursquare website, it's a problem opening the @foursquare website with Firefox.
  
• 11:11:34: In other words, IE opens it with no problem. @foursquare
  
• 11:15:32: Wow, I just found out my coworker is a sexual Russian blonde via email. Maybe I should go check it out.
  
• 12:56:51: When I do the @WarriorDash I'm going to check into #foursquare and tag it #douchebag to get my badge.
  
• 13:18:38: "Who is using #twitter? I'm interested, but not too sure about the benefits..." -- me, a year ago #foursquare
  
• 13:32:06: Downloading the latest Mike O'Meara Show Podcast, http://www.mikeomearashow.com/ but not for the gym, sadly. This time it'll be DMV.
  
• 14:07:18: I'm at DMV (323 E. Bidwell St. #A, Folsom). http://4sq.com/4n4q8Z
  
• 14:11:38: WTF is the Folsom DMV's problem? Computers down. They were down the last time I was here, in May. Idiots.
  
• 14:24:41: I'm at Chevron ExtraMile (2789 E. Bidwell St., Folsom). http://4sq.com/7VnH0c
  
• 14:58:54: I just got a Tweet from Michael McDonald! hehehehehehe
  
• 18:31:11: I'm at Whole Foods Market - Roseville (1001 Galleria Blvd, at Roseville Pkwy, Roseville). http://4sq.com/7hn9Ko
  
• 19:04:23: I'm at Tower Mart (671 G St., Lincoln). http://4sq.com/64wSyI
  
• 19:33:42: Filling the tank NOW so I won't have to in the morning! (@ Arco AM/PM) http://4sq.com/77TtsE
  
• 19:40:39: Continuing my bid to annoy everyone... Apples & Powerade! (@ Walmart) http://4sq.com/8Sezha
  
• 21:55:57: "RealAge" must not be sponsoring TBL anymore because now they call it "Inner Age". Heh. #fb
  
• 22:46:43: OK, it's Lost time. @fb
  

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From Twitter 01-12-2010

• 03:02:55: New post on my blog: From Twitter 01-11-2010: 03:02:58: New post on my blog: From Twitter 01-10-2010: 00:28:44: "3... http://bit.ly/5sOQNw
  
• 07:20:48: Wt: 172.4, RHR: 48, BF: 16.6% #myhealthstats #fb
  
• 07:45:08: I'm at Tower Mart (1976 McGowan Pkwy, Powerline Rd, Olivehurst). http://4sq.com/5CYV6W
  
• 10:09:29: I just love when two people who work 3 feet apart call me separately to tell me their toner is out... neither was aware the other called.
  
• 10:29:03: I should set up a fanpage for myself. @smellycents
  
• 10:57:26: Marmalade, I like marmalade. #fb
  
• 12:06:07: Downloading Episode 26 of the Mike O'Meara Show Podcast (http://www.mikeomearashow.com/) for today's run. #fb
  
• 12:11:40: RT @richardroeper: Usher says someone stole $1 million in jewelry from his car. In other news, Usher LEFT $1 MILLION IN JEWELRY IN HIS CAR.
  
• 12:31:28: Great, I left my hat at home. D'oh!
  
• 14:57:13: MapMyRun.com: Updated 2010/01/12 . 528 (kcal). 4.83 mi.. 00:49:53
  
• 15:02:50: Ran 4.8 miles. 10 min warmup, 4x(3 min hard/3 min easy), 15 min cooldown. Intervals: 7:51, 8:13, 8:23, 8:24 - http://bit.ly/4WdUgm
  
• 15:22:20: Why are @replies suddenly being msg'ed to my phone?
  
• 15:23:58: I'm not even seeing an option on twitter.com to change it either :(
  
• 15:25:02: Ah, there it is. There are now THREE options under Device updates... On, Off, and Direct Messages. Go figure.
  
• 15:29:08: This isn't fair. I need to figure out how to get away with checking into venues as I run by them. #foursquare
  
• 15:44:10: It needs to be said: Conan O'Brien is a class act. http://bit.ly/4ZoPRm
  
• 16:19:06: The afternoon post-run blues have set in.
  
• 17:21:12: Hah, I almost forgot. 5 days until Jack Bauer!
  
• 17:41:51: I'm at Bradshaw Shell (3591 Bradshaw Rd., Sacramento). http://4sq.com/5xcgQc
  
• 22:16:27: I'm at Walmart (1131 North Beale Rd., Marysville). http://4sq.com/8Sezha
  
• 23:17:52: Someone tell her to stop eating the crunchy crap before I claw my eyes out.
  
• 23:42:37: <he says as he happily continues his Lost Season 5 rewatch>
  
• 23:42:58: Some Like It Hoth, here we come :)
  
• 23:43:14: no previously on lost segment in this one
  

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Ave Training Week 3, Day 2: Rainy Day Intervals

For the past year, I've told people time and time again, "I love running in the rain, I ran all last winter in it. It's fun to run in the rain." Yet since last winter, I hadn't had the chance to do so.

Today was the chance. I was really looking forward to it, but other than a bit of rain on the way to work, it didn't rain. At noon, I finally had to just go out and do it. Intervals, with a 10-minute warmup, 4 x (3 min fast/3 min slow), and a 15-minute cooldown.

The Taco Bell on Bradshaw was recently torn down, and is in the process of being rebuilt. As part of this, they've ripped up the sidewalk, and the construction has sort of spilled across the street. It also happens to be part of my main running route, so I ended up runining the opposite direction than I usually go. I ended up pausing the timer before starting the first interval, so I could cross the busy street prior to actually starting.

The first three intervals and rests went without incident, with exception to some traffic I had to wait for during the 3rd one. I paused the timer here as well, otherwise it would have been a wasted three minutes of time.

Just as I started the 4th interval, the rain started, lightly at first, but progressively worse until finally it was a downpour. About a minute in, Randy from work pulled up beside me and actually asked me if I wanted a ride back to the office! I was like uh, no, I'm a little busy here! Are you sure, he asked? Yes, Randy, now go away!

Then just as quickly as it started, the rain was over. It barely sprinkled the rest of the way back.





Intervals
1: 7:51/mi
2: 8:13/mi
3: 8:18/mi
4: 8:24/mi

4.8 miles, 49:53, 10:19/mi average, 528 calories burned

On the injury front, I'm still having issues, and today for the first time, I can actually feel swelling in the spot where my right leg hurts. I have a feeling I'm going to be making another visit to the doctor soon.

From Twitter 01-11-2010

• 03:02:58: New post on my blog: From Twitter 01-10-2010: 00:28:44: "3 years of no burning buses, y'all are back for one day."... http://bit.ly/4JkPs2
  
• 03:02:59: New post on my blog: From Twitter 01-09-2010: 00:04:40: Jackson Browne on PBS singing "Boulevard" with no feeling ... http://bit.ly/93esZ0
  
• 07:17:36: Wt: 174, RHR: 46, BF: 16.5% #myhealthstats #fb
  
• 07:47:26: I'm at Tower Mart (4217 Arboga Rd., McGowan Pkwy, Olivehurst). http://4sq.com/7CHyek
  
• 10:15:46: I'm out of Diet Mt. Dew! NOOOOOOOOOOOOO! #fb
  
• 11:07:57: I just tried logging into @BuckeyeOutdoors with my @Palm #Pre... it accused me of IP spoofing!
  
• 12:42:38: Because it happens. ♫ http://blip.fm/~j11jf
  
• 12:44:46: Copying episode 25 of the Mike O'Meara Show (http://www.mikeomearashow.com/) to listen to at the gym!
  
• 12:55:23: I'm at World Gym (9844 Business Park Dr., Sacramento). http://4sq.com/4osLNq
  
• 13:46:12: I'm at Bradshaw Shell (3591 Bradshaw Rd., Sacramento). http://4sq.com/5xcgQc
  
• 14:09:30: OK @foursquare, my gym: http://bit.ly/8dzYnp there's only been one person there, me. 9 check-ins, "your visits" lists 8. Why is that?
  
• 15:10:31: MapMyRun.com: Completed Weight Workout. 244 (kcal). 00:33:00
  
• 15:49:07: Hating BuckeyeOutdoors a little more than usual today.
  
• 17:25:04: Here's a geeky NSFW WTF... ahem... http://bit.ly/7TXDo3
  
• 18:56:53: I'm at Arco AM/PM (1129 North Beale Rd., Marysville). http://4sq.com/77TtsE
  
• 21:25:53: You and I in a little toy shop, buy a bag of balloons with the money I've got...
  
• 21:48:27: How about this, @alitherunner? Sadhappy, "Skull Bongo" ♫ http://blip.fm/~j1vlo
  
• 23:57:03: New post on my blog: Ave Training Week 2, Day 8: Weight Workout: Nothing fancy, just today's workout. :)Warmup, w/... http://bit.ly/7K3SD3
  

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Ave Training Week 3, Day 1: Weight Workout

Nothing fancy, just today's workout. :)

Warmup, w/45lb barbell, 3 sets of 5
Overhead Barbell Squats
Barbell Squats
Good Mornings
Alternating Lunges
Deadlifts
Romanian Deadlifts

Workout
Barbell Bench Press, 3x25x75lbs
Seated Cable Rows, 3x25x90lbs
Squats, 3x25x75lbs
Dumbbell Military Press, 3x25x(2x10lbs)
Plank, 2 minutes

33 minutes, 244 calories burned

From Twitter 01-10-2010

• 00:28:44: "3 years of no burning buses, y'all are back for one day." -- James LaFleur #fb
  
• 09:40:58: Wt: 174.6, RHR: 52, BF: 17.1% #myhealthstats #fb
  
• 10:18:04: I'm at The Rivers Foursquare Church (1548 Poole Blvd., Ste. D, Yuba City). http://4sq.com/7ORlog
  
• 11:58:01: I'm at Bel Air (1286 Stabler Ln., Yuba City). http://4sq.com/6HHODH
  
• 13:32:15: I just unlocked the "Superstar" badge on @foursquare! http://4sq.com/8e5lsR
  
• 13:32:16: I'm at Fremont Hospital (970 Plumas St., Yuba City). http://4sq.com/6t59tF
  
• 13:42:31: I'm at Raintree Car Wash (970 Tharp Rd., Yuba City). http://4sq.com/4s2CUk
  
• 14:01:40: I'm at Walmart (1150 Harter Rd., Yuba City). http://4sq.com/5GpWsq
  
• 18:06:27: Yikes, I just saw someone's name on Facebook: Donette. As in Hostess? http://bit.ly/4Isla7
  
• 18:12:12: I was out 7 days at 16 diff places and unlocked 2 badges in the past week! (via @foursquare) http://4sq.com/5umyCp
  
• 18:18:29: "Sorrow is better than laughter, because a sad face is good for the heart." @worldrunner ♫ http://blip.fm/~izvt5
  
• 18:22:35: I would rather be stuck on the couch, injured, because I hurt myself being active than stuck on the couch because I was too fat to move.
  
• 18:33:47: I just love the fact that I can check into #foursquare from my @Foursquare church. :-D
  
• 18:37:24: 8 days until Jack Bauer! #fb
  
• 18:38:22: EXCUSE ME, I was wrong. 7 days until Jack Bauer. #fb
  
• 18:57:42: Trying to teach the 4yo & 5yo how to use a walkie talkie. No button/voice coordination hehe
  
• 19:23:22: Wow... I was just watching an Onion news report on the Tivo, and my wife thought it was real.
  
• 20:17:57: Roxy Music, "More Than This" ♫ http://blip.fm/~j0126
  
• 20:20:25: WOO! I beat my 7-year-old son with plank time! IN YOUR FACE, kid.
  
• 20:43:42: Men At Work, "Everything I Need" ♫ http://beta.blip.fm/~j02bq
  

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From Twitter 01-09-2010

• 00:04:40: Jackson Browne on PBS singing "Boulevard" with no feeling whatsoever and looking bored. @tisha3 I should turn on VH1
  
• 08:59:25: Wt: 172.4, RHR: 48, BF: 16.5% #myhealthstats #fb
  
• 09:45:20: Why must every cartoon character these days YELL the entire cartoon?
  
• 10:02:07: New video uploaded: Can't Touch This: Jenny came up to me yesterday out of the blue and did this little routine fo... http://bit.ly/54pUY7
  
• 11:19:58: RIP Art Clokey: http://bit.ly/4BCzFE
  
• 15:26:25: Ran 9.0 miles in 1:36:46, 949 calories burned - http://tinyurl.com/yghyhwz
  
• 15:29:51: MapMyRun.com: Updated 2010/01/09 . 949 (kcal). 9.00 mi.. 01:36:46
  
• 15:33:01: Oh crap, the earth's gonna blow up. My CTL=ATL! @Oblivion
  
• 17:32:39: I'm at Sizzler (872 W. Onstott Rd., Yuba City). http://4sq.com/5uUJFm
  
• 18:07:54: I just became the mayor of Arco AM/PM on @foursquare! http://4sq.com/77TtsE
  
• 18:07:54: I'm at Arco AM/PM (1129 North Beale Rd., Marysville). http://4sq.com/77TtsE
  
• 20:56:47: It's the final countdown! http://bit.ly/5rcCnl ♫ http://blip.fm/~iyir4
  
• 21:01:57: New post on my blog: From Twitter 01-08-2010: 14:36:37: I'm at Walmart (10655 Folsom Blvd., Rancho Cordova). http:... http://bit.ly/6vhiyy
  
• 23:16:35: New video uploaded: Running Vlog #24: Ave Training Weeks 1-2: Avenue of the Giants 2010 training has begun! Here I... http://bit.ly/5AX2Ja
  
• 23:31:51: New post on my blog: Ave Training Week 2, Day 6: 9-Mile Long Run: Last week was the first training week (out of 18... http://bit.ly/84v2bZ
  
• 23:47:06: New post on my blog: Running Vlog #24: Ave Training Weeks 1-2: http://bit.ly/6ABWTX
  
• 23:48:59: New post on my blog: Daddy, you know what you can't do?: The other day, my daughter Jenny, who's 5 years old, aske... http://bit.ly/7csQWx
  

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Daddy, you know what you can't do?

The other day, my daughter Jenny, who's 5 years old, asked me, "Daddy, you know what you can't do?" Her response made my day. Today, I had her do it again. Here's Jenny, telling me what I can't do.

Running Vlog #24: Ave Training Weeks 1-2

Ave Training Week 2, Day 6: 9-Mile Long Run

Last week was the first training week (out of 18), but due to running 4 miles with Pastor Rob and the Rivers Get Out group, I didn't make a video. That was ok with me though, we had a great time. I made up for it this week.

Last Saturday was also supposed to be an 8-mile long run, but I only ran the 4. Today was a 9-miler, and honestly, I was dreading it. This is the furthest I've run since the marathon a litle over a month ago. As it turns out, there was no need for dread.

The best way I can explain it is that the run just worked. The weather was great (for running anyway), I felt great. In fact, it felt like some of the runs I had last year prior to hurting my ankle.





Splits
Mile 1: 9:47
Mile 2: 9:54
Mile 3: 9:58
Mile 4: 10:25
Mile 5: 12:14
Mile 6: 10:31
Mile 7: 11:22
Mile 8: 11:45
Mile 9: 10:42

9 miles, 1:36:46, 10:46/mi, 949 calories burned

I did great at the beginning, but once I started walking at 4.5 miles, I just kept walking off and on the rest of the way. It's obvious that I need to work on running without walking.