Running Vlog Bonus: Pre Recorder Test

Long Run - 14 miles

This weekend was a rough one, run-wise. Late Friday night, Palm released webOS 1.4 for the Pre, which I downloaded shortly after release at 11:30pm. By the time I was finished playing with the phone I went to bed, but that didn't happen until around 2am. Saturday morning, I just didn't want to get out of bed.

I finally got up at 9am, but I was just exhausted the rest of the day, and didn't feel like running at all. In fact, I ended up taking a 2-hour nap in the afternoon, which helped a bit, but I was still tired. I finally got to bed at 10.

This morning, my plan was to run early enough to still make it to church, but when the alarm went off at 5:30, it was pretty obvious I wasn't going to get out of bed. After much consideration, I finally got up at 7.

It was 34 degrees outside! I reluctantly got into my cold weather gear and headed out the door, only to find the gate was open. I didn't think much of it because I expected the dog to be inside the house, so I closed the gate and started running down the street.

About halfway down, there was Honey Bear, in the middle of the road. She jumped to her feet and started running towards me, so I ran back to the house with her and let everyone know what had happened.

By this time it was almost 8am! I needed 3 hours to make sure there was enough buffer for my 14-miler. Church would start at 11, so there wasn't enough time to actually run.

Over the next hour or so, it became obvious the family was feeling about the same way I was. Gregory was coughing, Joy was stuffy, and I was still feeling tired. We mutually decided to stay home from church, and I sat around the rest of the morning. We watched TV for most of the morning, but spent it as a family.

At 1pm I left for my long run, and the weather was wonderful! The temperature was nice, the sky was clear, and there was a nice breeze. During the course of the run, I ran into all sorts of people taking advantage of the nice weather. One homeless person on a bicycle asked for a cigarette, which I found humorous. Another woman I saw on the trail asked, "So you like jogging?"

When I was almost back at my house, I saw something that I don't think I've ever seen before. Like a dog that runs to chase you as you run by his fenced in yard, a chicken did the same thing, behind a fence, as I ran along. Too cute for words!





Splits
Mile 1: 9:35/mi
Mile 2: 10:01/mi
Mile 3: 10:12/mi
Mile 4: 10:54/mi
Mile 5: 11:03/mi
Mile 6: 10:39/mi
Mile 7: 10:40/mi
Mile 8: 12:23/mi
Mile 9: 15:46/mi
Mile 10: 12:46/mi
Mile 11: 11:17/mi
Mile 12: 11:05/mi
Mile 13: 12:18/mi
Mile 14: 13:04/mi

I walked the last .3 miles back home. 14.3 miles, 2:47:55, 11:46/mi average, 1549 calories burned.

From Twitter 02-27-2010

• 00:43:47: Hello, #webOS, please to make your acquaintance. @palm #pre
  
• 01:53:10: Luna restart is slowwwww #pre
  
• 02:02:09: Patches not working so far: PDF rotate & multi mod @palm #pre
  
• 02:04:48: That was it, 64 patches now installed! @palm #pre
  
• 02:17:53: Here's my first Pre video, uploaded directly to Youtube. The audio's not sync'ed properly: http://bit.ly/8Yc5AD #myfirstpalmwebosvideo #pre
  
• 02:27:03: mp4's downloaded from iTunes that have embedded images still don't play properly in #webOS 1.4 @palm #pre
  
• 02:45:50: New post on my blog: First Official webOS 1.4 Video: I had to play with the new video recording capability of the ... http://bit.ly/ccT4cf
  
• 02:46:43: Alright, I'm going back to bed. Goodnight all.
  
• 02:49:25: The webOS 1.4 update for the Palm Pre just came down tonight, so I did a quick video. I'm not fooling myself into t... http://bit.ly/czXUBq
  
• 03:03:27: New post on my blog: From Twitter 02-26-2010: 00:10:35: listening to "The Buggles - I Am A Camera [12 Mix][Bonus T... http://bit.ly/dpTEDz
  
• 10:23:01: Wt: 173.6, RHR: 53, BF: 17.2% #myhealthstats #fb
  
• 10:37:55: I was hoping the flashlight app would work while doing video, but it doesn't. @palm should have included LED lighting as an option @pre
  
• 10:41:27: Preware is being slammed or something, it doesn't want to load the feeds
  
• 12:11:56: Someone help this lazy train pull out of the procrastination station!
  
• 13:37:28: RT @BreakingNews: Singer Marie Osmond's son Michael Blosil, 18, commits suicide http://bit.ly/9BUOA2
  
• 16:17:47: Well, I'm deferring my long run to tomorrow after church. It's supposed to be sunny tomorrow with a high of 69. Hoo haa! #fb
  
• 16:52:20: http://twitpic.com/15q980 - Jenny and her Play Doh moustache
  
• 18:46:07: I'm on a horse.
  
• 18:59:27: Did anyone ever ask John Lennon exactly how many holes it takes to fill the Albert Hall?
  
• 19:12:57: Watching Bad Company on the Palladia channel... when Paul Rodgers sang "we were getting higher" they edited it. How odd.
  
• 21:45:48: SCORE! I just got relieved of my morning duties, meaning I'll be able to do my long run in the morning instead of afternoon tomorrow. Woo!
  

Tweets copied by twittinesis.com

From Twitter 02-26-2010

• 00:10:35: listening to "The Buggles - I Am A Camera [12 Mix][Bonus Track]" ♫ http://blip.fm/~lqzz6
  
• 00:15:38: listening to "Pink Floyd - Echoes" ♫ http://blip.fm/~lr06l
  
• 00:24:37: New post on my blog: Tempo Run - 6 miles: Today was another gorgeous day, and with it, another fabulous run! I'm ... http://bit.ly/9I34yn
  
• 00:44:23: listening to "Petra - Taste and See" ♫ http://blip.fm/~lr1d4
  
• 00:46:37: listening to "KBC Band (America)" ♫ http://blip.fm/~lr1gd
  
• 03:03:31: New post on my blog: From Twitter 02-25-2010: 03:02:59: New post on my blog: From Twitter 02-24-2010: 03:03:44: Ne... http://bit.ly/a2s9m3
  
• 07:19:02: Wt: 174.4, RHR: 54, BF: 17.3% #myhealthstats #fb
  
• 07:42:48: I'm at Tower Mart (4217 Arboga Rd., McGowan Pkwy, Olivehurst). http://4sq.com/7CHyek
  
• 08:58:02: So this morning the donut-buying teenager that I mentioned in the past told me, "That's a lot of Mt. Dew." as I bought my Diet Dew.
  
• 08:58:12: I was nice, I didn't say, "That's a lot of donuts."
  
• 09:19:14: NOW the big picture forms.
  
• 10:22:13: I wish this whole "wear your pajamas everywhere" trend would either end, or morph into "just walk around in your underwear".
  
• 10:23:39: Hey, my #myhealthstats column is picking up #olympics
  
• 10:57:24: NO... that's what they'd EXPECT us to do... @britishbulldog ♫ http://blip.fm/~lryyh
  
• 12:28:34: I'm extremely glad I'm not running today, and pray it's not this windy tomorrow morning. #fb
  
• 13:45:55: I'm at The Gym (9844 Business Park Dr., Sacramento). http://4sq.com/4osLNq
  
• 15:22:17: RT @joshhillis: Jillian's new #kettlebell video : http://su.pr/2Xn96K she comes up with a new move: "Back Injury Swings" at 2:15
  
• 15:37:57: I hate when I poop my pants on-air. http://bit.ly/9dsY0g
  
• 16:10:21: I want #webOS 1.4! COME ON!!!! I want it NOW, daddy, NOW! @palm #pre @pre101 #pixi #waaaaaaaaaaaaaa
  
• 16:43:33: It's 3:43pm, does that mean it's "evening"? #pre
  
• 17:39:27: MapMyFitness.com: Completed Weight Workout. 146 (kcal). 00:26:31
  
• 17:47:02: MapMyFitness.com: Completed Elliptical. 291 (kcal). 3.20 mi.. 00:34:12
  
• 20:07:19: I'm at Target (1153 Butte House Rd., Yuba City). http://4sq.com/5akz7J
  
• 21:21:30: I'm tired of hearing about one tip of a flat belly.
  
• 22:43:44: Oh man, this Update button isn't working. @palm #pre #webOS #pixi
  
• 22:54:36: New post on my blog: Weight Training + Elliptical: Warmup, w/45lb barbell, 3 sets of 5 Overhead Barbell Squats Bar... http://bit.ly/dyNTsH
  

Tweets copied by twittinesis.com

First Official webOS 1.4 Video

I had to play with the new video recording capability of the Pre tonight. I trimmed the beginning of the video using the editing capability, but for some reason there was a pause in the recording, resulting in the audio not being sync'ed at the end. Hopefully that was a one-off problem.

Weight Training + Elliptical

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

Workout
Squats, 3x20x110lbs
Leg Curls, 3x20x90lbs
Dumbbell Military Press, 3x20x(2x20lbs)
Upright Rows, 3x20x45lbs

26:31, 146 calories

Did another 34 minutes on the elliptical afterward for 291 calories, making a total of 437 total.

From Twitter 02-25-2010

• 03:02:59: New post on my blog: From Twitter 02-24-2010: 03:03:44: New post on my blog: From Twitter 02-23-2010: 00:30:59: Ma... http://bit.ly/9vUXRV
  
• 03:03:01: New post on my blog: Weight Training + Elliptical: Warmup, w/45lb barbell, 3 sets of 5 Overhead Barbell Squats Bar... http://bit.ly/b3qXvO
  
• 07:14:23: Wt: 175, RHR: 51, BF: 17.2% #myhealthstats #fb
  
• 07:38:46: I'm at Tower Mart (4217 Arboga Rd., McGowan Pkwy, Olivehurst). http://4sq.com/7CHyek
  
• 09:05:17: Steven Tyler rejoins Aerosmith? Oh thank God, I can sleep now! *rolls eyes*
  
• 09:14:56: The line order can't be Bob, Zod, Neal. Neal before Zod!
  
• 09:35:41: This rocks! Young Me/Old Me: http://bit.ly/aeLyPV
  
• 10:35:16: Oh where, oh where has my #webOS 1.4 gone, oh where, oh where can it be? @palm #pre
  
• 10:53:34: RT @wootoff: $17.99 : CamelBak 70 oz. Black/Charcoal Hydration Pack http://www.woot.com
  
• 15:17:55: BOC sold out NOOOOOOOOOOO! #fb
  
• 15:35:11: MapMyRun.com: Updated 2010/02/25 . 734 (kcal). 6.20 mi.. 01:02:03
  
• 15:37:58: Ran 6 mi (9:18, 9:14, 9:32, 9:58, 10:15, 8:55) in 57:11, 9:32/mi ave, 734 kcal. Walked .2 mi. - http://bit.ly/adMFT7
  
• 16:18:27: User received email that had a jpg signature. User double-clicked jpg. User then clicked the arrows in the Windows Picture Viewer.
  
• 16:18:43: User then swore up & down how he's infected with a virus because he was seeing cute pictures of bunnies.
  
• 20:14:05: I'm at Walmart (1131 North Beale Rd., Marysville). http://4sq.com/8Sezha
  
• 20:37:40: A lot of ppl hacked tonight. 3 DM's the last 5 mins.
  
• 20:57:26: http://twitpic.com/15d9yf - Poor Jenny has an owie. :P
  
• 22:08:41: GAH!!! They called desktop wallpaper a screensaver on Desperate Housewives!
  
• 23:30:50: Goodness gracious, Tony Almeida's on @burnnotice. #24 #fb
  

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Tempo Run - 6 miles

Today was another gorgeous day, and with it, another fabulous run! I'm learning to appreciate the nice weather as it comes, because lately it's just been so erratic. The rain's supposed to be back tonight and last straight through Saturday, when I have a 14-mile long run. In the meantime, I'm enjoying the weather, for soon it will change.

I seem to be having trouble during tempo runs to keep the warmup as a warmup. Come to think of it, I always have trouble not pushing it durnig warmups! Today's plan was to run 1 mile slow, then 5 miles at tempo pace. In the end, I ran it too fast, walked a bit in the middle miles, then pushed it at the end.





Splits
Mile 1: 9:18/mi
Mile 2: 9:13/mi
Mile 3: 9:32/mi
Mile 4: 9:59/mi
Mile 5: 10:14/mi
Mile 6: 8:53/mi

6 miles, 57:11, 9:32/mi average, 734 calories burned

I walked the rest of the way back to work, ending 6.2 miles in 1:02. It's nice to be able to run 6 miles in under an hour again! Endurance obviously needs some work.

From Twitter 02-24-2010

• 03:03:44: New post on my blog: From Twitter 02-23-2010: 00:30:59: MapMyFitness.com: Completed Stairclimber. 409 (kcal). 00:4... http://bit.ly/caRBOQ
  
• 07:09:40: Wt: 175, RHR: 51, BF: 17.2% #myhealthstats #fb
  
• 07:31:11: I'm at Tower Mart (4217 Arboga Rd., McGowan Pkwy, Olivehurst). http://4sq.com/7CHyek
  
• 13:34:59: listening to "Pink Floyd - Bike" ♫ http://blip.fm/~ln3wz
  
• 13:59:48: I'm at The Gym (9844 Business Park Dr., Sacramento). http://4sq.com/4osLNq
  
• 15:26:23: RT @trainman74: Set the DVR now: TCM running Airplane!/Zero Hour (former is parody of latter) back to back next Fri (3/5).
  
• 16:31:49: How wonderfully bizarre... someone here at work printed Rainbow Racing System's "Guide For Race Directors". Nobody knows who it was. #fb
  
• 16:39:19: Did a weights workout for 24 mins and felt good. Warmup, w/45lb barbell, 3 sets of 5
  Overhead Barbell Squats
  Barbell... http://bit.ly/9ubp03
  
• 16:42:08: Did a elliptical workout 3.15 miles in 33 mins and felt good. Watching standup comedy with the sound turned down rea... http://bit.ly/9mN0i2
  
• 20:09:36: It appears Microsoft Security Essentials hasn't been told that the Malicious Software Removal Tool isn't malware. #fb
  
• 20:10:46: It should also be noted that the executable for Malicious Software Removal Tool is MST.EXE. It pities the fool.
  
• 20:10:54: well I screwed that one up
  
• 20:11:04: MRT.EXE pities the fool.
  
• 20:32:47: Tonight we're gonna rock it tonight!
  
• 20:37:15: http://twitpic.com/156sr7 - I actually owned this album. @hellasound @nturnage
  
• 20:38:48: http://twitpic.com/156t20 - ...and this one. @Hellasound @nturnage
  
• 20:39:58: http://twitpic.com/156t9w - But in 1976? THIS was my favorite.
  
• 20:42:39: Say what you will, but those early excursions into music were important. They were ther first ones *I* wanted. Gave my mom a list.
  
• 20:43:04: The K-Tel album was great because it was a really wide variety of styles. Good times.
  
• 20:49:38: http://twitpic.com/156vcp - Wow, I almost forgot this one. "Hey, Mister Custer, i don' wanna go."
  
• 20:51:13: http://twitpic.com/156vny - I WANTED this one, but my mom bought the other. Moms. ;)
  
• 21:57:57: New post on my blog: Rainy Days & Intervals: Rain, rain, rain. Rain, then rain, and rain some more.I did interval... http://bit.ly/bRa7HS
  

Tweets copied by twittinesis.com

Weight Training + Elliptical

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

Workout
Triceps Kickbacks, 3x20x(2x20lbs)
Bench Dips, 3x20
Dumbbell Curls, 3x20x(2x15lbs)
Incline Curls, 3x20x(2x15lbs)

24:56, 131 calories

Afterwards, I hopped onto the elliptical for another 33 minutes, 292 additional calories burned for a total of 423 calories.

From Twitter 02-23-2010

• 00:30:59: MapMyFitness.com: Completed Stairclimber. 409 (kcal). 00:42:15
  
• 00:39:14: New post on my blog: Weight Training + Stairclimber: AAAAAAAAAAAAAAAAUGH!Normally I buy fresh ground peanut butter... http://bit.ly/dhKBN7
  
• 03:04:35: New post on my blog: From Twitter 02-22-2010: 03:03:06: New post on my blog: From Twitter 02-21-2010: 03:02:54: Ne... http://bit.ly/9eQeTA
  
• 07:26:16: Wt: 175, RHR: 51, BF: 17.2% #myhealthstats #fb
  
• 08:01:23: I'm at Tower Mart (4217 Arboga Rd., McGowan Pkwy, Olivehurst). http://4sq.com/7CHyek
  
• 09:26:24: RT @leolaporte: The difference between seniors and freshmen...
  
  Abby: "Our debate topic yesterday was John Locke's S... http://j.mp/cwobvZ
  
• 09:27:22: I realize that was my first Lost reference of the day, but that was just an RT... so...
  
• 09:27:28: #Lost. There. I said it.
  
• 13:43:29: I'm at 76 (705 Harbor Pointe Place, West Sacramento). http://4sq.com/bPgBUY
  
• 15:45:14: Everybody sing! Rainy days and intervals always get meeee dowwwwwwwn
  
• 16:29:57: Mapped 02/23/2010 Route (5.10 mi.)
  
• 16:31:30: Completed Intervals. 663 (kcal) Distance 5.10 mi. Duration 00:50:22
  
• 16:35:23: Intervals: 20 min warmup, 4x800 (8:47, 8:34, 8:43, 9:03)/mi, 5.1mi total in 50:22, 9:54/mi average - http://bit.ly/9JNCKH
  
• 16:38:49: Ran 5.08 miles in 50 mins and felt alright. Rainy days & intervals always get me down. I now have a bag full of sog... http://bit.ly/a6hEIR
  
• 18:02:16: #Lost!
  
• 18:55:35: I'm at Fleet Feet Sports (2311 J St, btw 23 St & 24th St, Sacramento). http://4sq.com/5gEF7A
  
• 20:05:16: I just became the mayor of IHOP on @foursquare! http://4sq.com/aBuXjr
  
• 20:05:17: Free Pancake Day! (@ IHOP) http://4sq.com/aBuXjr
  
• 20:21:22: I forgot about the IHOP calorie ranges. Garden Omelette... 790-1620 calories. Heh. #fb
  
• 20:22:04: Create your own omelette... 730-1860.
  
• 20:23:16: Big Steak Omelette 1280-2100 calories #fb
  
• 20:32:24: How odd... spammer's sending political tweets to health-oriented twitterers. What does the situation in Iran have to do with healthy eating?
  
• 21:41:29: I run intervals
  As rain falls, the air is cool
  Shoes full of water
  
• 21:52:08: Back in the office
  A man asks, "In the rain, huh?"
  Mister obvious
  

Tweets copied by twittinesis.com

Rainy Days & Intervals

Rain, rain, rain. Rain, then rain, and rain some more.

I did intervals! Aren't you proud? Actually, it took a lot of work to get out. This was the first real rainy run I did all year. I'd had a couple of them where it rained for part of a run, but never from beginning to end. I came to work prepared just in case, so it wasn't that big a deal, but boy was I soaked when it was over!

I also screwed up and forgot to start my Garmin in workout mode. I just pressed START and got going, realized about half a mile in, and stopped at one mile to set it up properly. I combined the runs in Sporttracks once it was all done.

20 min warmup
4x800m (1:30 RI)
8 min cooldown





Intervals
1: 8:47/mi
2: 8:34/mi
3: 8:43/mi
4: 9:03/mi

5.1 mi, 50:22, 9:54/mi average, 576 calories burned

On the way back in the front door, a guy was walking down the hall and asked, "In the rain, huh?" Well, yeah, just look at me! There was also a "challenge" on DailyMile, to run 5 miles and then express it in haiku. I wrote two haiku.

I run intervals
As rain falls, the air is cool
Shoes full of water

Back in the office
A man asks, "In the rain, huh?"
Mister obvious

From Twitter 02-22-2010

• 03:03:06: New post on my blog: From Twitter 02-21-2010: 03:02:54: New post on my blog: From Twitter 02-20-2010: 00:54:37: I ... http://bit.ly/aEMiFi
  
• 06:56:47: Wt: 177 (+1), RHR: 52, F: 17.8% #WLMon #sadness #myhealthstats#fb
  
• 07:37:33: I'm at Tower Mart (4217 Arboga Rd., McGowan Pkwy, Olivehurst). http://4sq.com/7CHyek
  
• 10:47:48: Awesome! RT @Pre101: More Audio Codecs Coming to webOS, via Patches http://bit.ly/amxl3Q (via @precentral)
  
• 11:11:13: Boss just came in and said the owner's having a meeting in the conference room to discuss his vision for IT. I was not invited.
  
• 11:11:22: And so it goes.
  
• 12:50:20: Re meeting earlier: my boss assumed I wasn't needed, the owner said no, I want all IT in. Burned. My boss came and got me.
  
• 13:12:27: Do any of you knw of a 30-min free spin class video?
  
• 13:14:11: I have one but it's 45 minutes long, I won't have that much time
  
• 13:18:02: Wt: 177 (+1), RHR: 52, BF: 17.8% #myhealthstats #fb
  
• 15:14:45: I'm at The Gym (9844 Business Park Dr., Sacramento). http://4sq.com/4osLNq
  
• 17:02:07: Everyone: I'm not allowed to buy fresh ground honey roasted peanut butter ever again. Too addictive.
  
• 17:39:27: MapMyFitness.com: Completed Weight Training. 180 (kcal). 00:31:23
  
• 17:43:31: The only Bachelor I'm going to watch tonight is JACK BAUER, DAMMIT!
  
• 17:45:33: RT @jpickett1968: @gchance Everybody Get Down! That's Disco Jack Bauer...
  
• 18:22:45: I'm at Bradshaw Shell (3591 Bradshaw Rd., Sacramento). http://4sq.com/5xcgQc
  
• 22:25:09: Well this is cool. I just turned on an episode of Lost on Hulu. ABC logo in the lower-right, local ABC affiliate NEWS10 in the lower-left
  

Tweets copied by twittinesis.com

Weight Training + Stairclimber

AAAAAAAAAAAAAAAAUGH!

Normally I buy fresh ground peanut butter to keep at my desk to eat a tablespoon of or put on bread once in a while. This time around, I thought I'd try fresh ground honey roasted peanut butter. That was Thursday.

I've almost eaten a pound of it in two days. There's probably 3 or 4 servings left. I'm not allowed to buy it anymore.

The good news is that I'm still working out. Meh.

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

Workout
Barbell Bench Press, 3x20x75lbs
Dumbbell Incline Bench Press, 3x20x(2x20lbs)
Seated Cable Rows, 3x20x110lbs
Bent-Over Barbell Rows, 3x20x45lbs

31 minutes, 180 calories burned

It's just one of the old triggers. It doesn't happen very often, but once in a while something just gets you and you go hog wild. I'd never had it before and wanted to give it a try, and it just tasted too amazingly good.

I get this way sometimes with honey roasted peanuts themselves, so I should have seen it coming. What I do with the peanuts is bring exactly 1 ounce to work, no more, no less. I know better than to bring the whole can, why would the peanut BUTTER be any different?

I mean really, what was I thinking? I have trouble with PLAIN fresh ground, having sugar & honey in there just complicated things and brought it to the next level.

It also goes without saying that I'm a little bit up in weight, this after running 16 miles on Saturday. And I just LOVE how people say (and they did at breakfast Saturday morning) that "at least you can eat anything you want". Actually what they said was they envied me because it didn't matter what I ordered! Yeah, whatever.

Anyway, thanks to a 2-hour meeting and the need to catch Fedex, I didn't get to do any cardio this afternoon. Having a stairclimber at home really helps; who knows how many floors, 42 minutes, 409 calories burned. It's been a long time since I worked out at home. That makes 589 calories for the day.

From Twitter 02-21-2010

• 03:02:54: New post on my blog: From Twitter 02-20-2010: 00:54:37: I suppose I'd better get to bed, seeing as I'm running at ... http://bit.ly/cZGp6U
  
• 08:45:51: Wt: 175.2, RHR: 49, BF: 17.1% #myhealthstats #fb
  
• 09:34:28: Tell me something, #Windows... why do you feel it necessary to spin up the DVD drive when I'm accessing a memory card?
  
• 09:37:18: I'd rather dive into a swimming pool filled with double-edged razor blades than spend one more minute with you. #fb
  
• 09:38:49: http://twitpic.com/14k9ay -
  
• 09:41:16: Cows, dead cat, #MTX kid crashing his bike, people on treadmills http://www.twitpic.com/14k9cd http://twitpic.com/14k9ay #seenonmyrun
  
• 10:36:29: Man, my ankle's reminding me of its existence this morning.
  
• 10:41:12: Hah, this Dinosaur Train show is cute. There's an Elvis dinosaur.
  
• 10:41:40: The top of his head goes up in a pompodor, he's singing a song about his head
  
• 10:48:22: Now they're letting the paleontologist talk, and he's a lot more boring than the rest of the show. No wonder they made the dinosaur Elvis.
  
• 10:48:30: oh geez
  
• 10:48:53: The guy just said, "It made the dinosaur look like Elvis Presley... a famous rock and roll singer." Sad he has to say it like that.
  
• 11:43:28: I'm at Arco AM/PM (1129 North Beale Rd., Marysville). http://4sq.com/77TtsE
  
• 12:26:56: I'm at The Rivers Foursquare Church (1548 Poole Blvd., Ste. D, Yuba City). http://4sq.com/7ORlog
  
• 16:28:43: I'm at Yuba City Mall (1145 Colusa Ave, Gray Avenue, Yuba City). http://4sq.com/c6PhEy
  
• 16:44:29: I just became the mayor of Taste of China on @foursquare! http://4sq.com/aMv5A9
  
• 16:44:32: I'm at Taste of China (1275 Colusa Ave., Yuba City). http://4sq.com/aMv5A9
  
• 17:50:46: I'm at Arco AM/PM (886 Colusa Ave., Yuba City). http://4sq.com/4GQc56
  
• 17:59:07: I'm at Walmart (1131 North Beale Rd., Marysville). http://4sq.com/8Sezha
  
• 19:33:22: New blog entry: http://gregchance.blogspot.com/2010/02/long-run-16-miles.html
  
• 21:51:22: Good heavens, Miss Sakamoto, you're beautiful!
  
• 22:44:22: RT @zhephree: Foursquare webOS 0.9.5 - And here it is, after almost a month since 0.8.6, 0.9.5 is available at GitHub #foursquare
  

Tweets copied by twittinesis.com

From Twitter 02-20-2010

• 00:54:37: I suppose I'd better get to bed, seeing as I'm running at 6am. Nite, all. #fb
  
• 03:03:05: New post on my blog: From Twitter 02-19-2010: 03:03:17: New post on my blog: From Twitter 02-18-2010: 03:02:38: Ne... http://bit.ly/aGDS92
  
• 06:42:44: Wt: 175, RHR: 52, BF: 17.5% #myhealthstats #fb
  
• 09:54:13: Ran 8 miles to breakfast... (@ Dancing Tomato Caffe) http://4sq.com/cpwGym
  
• 10:11:15: http://twitpic.com/14ckx2 - Rivers Men's Breakfast... No young guys this month!
  
• 14:22:07: I'm at The Rivers Foursquare Church (1548 Poole Blvd., Ste. D, Yuba City). http://4sq.com/7ORlog
  
• 15:46:10: Had my first @tankabar today, holy COW was it ever good.
  
• 16:08:13: Ran 15.8 miles on RunSaturday - http://m8.to/Awu
  
• 16:12:33: MapMyRun.com: Updated 2010/02/20 . 2,106 (kcal). 15.86 mi.. 03:03:06
  
• 16:20:30: Ran 15.86 miles in 3 hours and 3 mins and 2 secs and felt good. My church's men's breakfast was this morning at the ... http://bit.ly/9zPiEC
  
• 16:21:25: My video from this run should be cool, I did a tour of fast food restaurants I used to visit, complete with my old-favorite orders.
  
• 16:21:40: I'm going to overlay calorie counts in the final video :-D
  
• 16:47:40: "Honey Bear! Ooo, woo!" - my daughter, whistling at the dog
  
• 18:24:43: OK this is dumb. They're indicating after 23:59 as 24:01 *smak*
  
• 20:09:44: That was weird, lost my wi-fi, I had to restart the router
  
• 20:15:14: MapMyRun.com: Updated 2010/02/20 . 1,754 (kcal). 15.86 mi.. 03:03:06
  
• 21:12:41: SCIENCE!
  

Tweets copied by twittinesis.com

Long Run - 16 Miles

Well, look at that. I totally blew that opportunity. The 1000th post to this blog wasn't a workout report, wasn't a long essay on blogging, and wasn't a run report. Sadly, it was just a collection of tweets, the first of which was just a link to the previous day's tweets!

My apologies.

That said, I had a pretty darn good long run. I was scheduled for 13 miles, but I had a slight dilemma: the Men's Breakfast was at 8:30. Did I want to go there, then run in the afternoon, or should I run there and then run back? Mapping it out online, it was 8 miles one way, making 16 mile round trip. I finally decided to run there and back.

I didn't want two separate tracks created in the Garmin, so I paused the workout and let it stay on until I was going to leave. This would create more problems than the two separate tracks; more on that later.

Along the way, I did a long run video, but tried something different this time around: I stopped at various fast food places along the way, and talked about the typical lunch orders I'd make from those places back before I was eating right. In the final video, I'll edit in the calories those meals consisted of. It's pretty enlightening how a person can become obese.


See the activity on RunSaturday

Type:	Run - General
Duration:	3:02:40
Distance:	15.86 mi

On the way back, rather than run through Marysville between the 5th Street Bridge and the E Street Bridge, I across the old railroad trestle across the Feather River, then around the levees to the E Street Bridge. The trestle itself is a little too rickety to run across regularly (some of those wooden walkways are unstable), but I found running on the levee to be much better than running through Marysville. No stops at lights, no traffic, much smoother! So I'll be using that route from now on.



Splits
Mile 1: 9:48
Mile 2: 9:50
Mile 3: 10:09
Mile 4: 12:09
Mile 5: 11:37
Mile 6: 10:05
Mile 7: 12:31
Mile 8: 9:38
Mile 9: 9:32
Mile 10: 10:39
Mile 11: 12:20
Mile 12: 14:36
Mile 13: 12:23
Mile 14: 13:10
Mile 15: 13:18
Mile 16: 12:59 (.84 mile)

15.84 miles, 3:02:40, 11:32/mi average, 1754 calories burned

I mentioned there was an issue with pausing the Garmin. Typically, when I load my runs into Sporttracks, I do an elevation correction, the calculate a powertrack based on the elevation. After the powertrack is calculated, the calories burned will be corrected, which the Garmin will always miscalculate due to not using heart rate as a variable.

Normally when the recalculation is finished, the calories listed are much lower. It should be somewhere in the range of 100 to 120 calories per mile, so a 16-mile run should be anywhere from 1600 to 1800 calories. After calculation, Sporttracks reported 3300! I don't even burn that many calories in a full marathon.

I started playing around with the settings, looking at different things, but nothing worked until I started splitting up the run. Come to find out, what was happening was Sporttracks was taking into consideration the time (2 hours) between the first half and the second half of the run. So it said ok, he's burning this many calories by not being in motion, and arbitrarily added 1500 calories to account for those 2 hours!

I finally had to start splitting up the run in order to find where the 2 hours of standing still was. After splitting it in half about 6 times, I removed a hundredth of a mile segment, then used a plug-in called Apply Route to merge them back together. 1754 seemed a lot more reasonable than 3200.

From Twitter 02-19-2010

• 03:03:17: New post on my blog: From Twitter 02-18-2010: 03:02:38: New post on my blog: From Twitter 02-17-2010: 00:33:22: Ne... http://bit.ly/9sIndc
  
• 07:18:21: Wt: 175, RHR: 54, BF: 17.1% #myhealthstats #fb
  
• 07:41:09: I'm at Tower Mart (1976 McGowan Pkwy, Powerline Rd, Olivehurst). http://4sq.com/5CYV6W
  
• 09:08:11: #WLMon Time for me to get in on the weight loss picture bandwagon. The left is right around Christmas, 2004, I was a... http://bit.ly/aHpYEX
  
• 09:13:19: Of all the... I forgot to put the stick back in my workout bag. D'oh!
  
• 09:19:04: Tiger Woods Announces Return To Sex: http://onion.com/93mD2T
  
• 11:39:31: RT @MikeOMearaShow: New show posted Car 54, Where Are You?: Finally Friday! Old buddy Katie Forbes powers joins us as we talk “Mayor .. ...
  
• 13:10:56: After yesterday's twitcleaner duties, I just reran the report: 1 of the 574 Tweeps you're following are potentially garbage (i.e. 0%)
  
• 15:11:16: Talkshoe just crashed my 5 million Firefox windows! KHAAAAAAAAAN!
  
• 15:26:59: I'm at The Gym (9844 Business Park Dr., Sacramento). http://4sq.com/4osLNq
  
• 17:16:30: You know that scene in Office Space, where Lumberg goes on about working Saturday? Mm-kay? That just happened to me. Just now.
  
• 17:16:56: I will not be coming in tomorrow. I will, however, be doing some work from home. Grumble. Grouse.
  
• 19:21:21: I'm at Walmart (1131 North Beale Rd., Marysville). http://4sq.com/8Sezha
  
• 19:42:20: I'm at Food Maxx (6000 Lindhurst Ave., Marysville). http://4sq.com/4OwnMP
  
• 21:37:42: How will Kevin Johnson's strong mayor initiative affect #foursquare mayors?
  
• 21:58:18: I just found out my wife let the 5yo and 4yo watch Toy Story in their bedroom. The whole thing. It just finished. it's 9pm.
  
• 21:58:33: I wonder why during the week we have trouble getting the girls to go to sleep?
  
• 22:00:18: I'm fairly certain that if not for the courage of the fierless crew, the Minnow would be lost.
  
• 22:20:37: MapMyFitness.com: Completed Weight Training. 149 (kcal). 00:27:25
  
• 22:23:58: MapMyFitness.com: Completed Elliptical Workout. 329 (kcal). 3.20 mi.. 00:33:00
  
• 23:10:46: New post on my blog: Weight Training + Elliptical: Today's workout:Warmup, w/45lb barbell, 3 sets of 5Overhead Bar... http://bit.ly/9tx97Q
  

Tweets copied by twittinesis.com

Weight Training + Elliptical

Today's workout:

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

Workout
Squats, 3x20x105lbs
Leg Curls, 3x20x95lbs
Dumbbell Military Press, 3x20x(2x20lbs)
Upright Rows, 3x20x45lbs

27 minutes, 149 calories

Did an additional 34 minutes on the elliptical for an additional 329 calories, making a total of 478 calories total today.

From Twitter 02-18-2010

• 03:02:38: New post on my blog: From Twitter 02-17-2010: 00:33:22: New post on my blog: From Twitter 02-15-2010: 00:12:54: Ne... http://bit.ly/dr4mdC
  
• 07:11:13: Wt: 175.4, RHR: 47, BF: 17% #myhealthstats #fb
  
• 07:35:51: I'm at Tower Mart (4217 Arboga Rd., McGowan Pkwy, Olivehurst). http://4sq.com/7CHyek
  
• 08:36:41: Ooooh! New @Tweetdeck! Shortcuts to columns! Yippee!
  
• 09:07:44: Am I wrong for delighting in hearing @kevinsmith's new title? It appears to be "Obese Filmmaker", as in "Obese Filmmaker Kevin Smith".
  
• 09:15:43: I love Northern California. RT @sacbee_news: Morning fog in Sacramento region to be replaced by sunshine http://bit.ly/bhCOnr
  
• 09:17:53: Nice: 174 of the 638 Tweeps you're following are potentially garbage (i.e. 27%)
  
• 09:22:15: Heh, "fewer than 10 tweets". My wife.
  
• 09:22:59: Hey @bartyasso, http://www.thetwitcleaner.com/ tells me you don't interact with anyone.
  
• 10:14:02: Is it time to run yet?
  
• 10:15:24: If I can keep an 8:34 pace today, I'll be able to fit 7 miles into lunch. Yeahhh right.
  
• 10:40:25: Done and... done. Motel reservation made in Garberville for the Avenue of the Giants Marathon.
  
• 10:48:00: At 9:45 my stomach's not supposed to growl.
  
• 11:10:49: Don't tell me on the phone that someone "didn't advise as such". That's just stupid.
  
• 11:11:46: Also? Don't say "please advise" at the end of your message for no apparent reason.
  
• 11:12:15: In fact, it might be best to just never say the word "advise". Strike it from your vocabulary altogether.
  
• 11:16:11: And another thing: you work on the phone, in customer service. Your tone of voice should be something other than, "I'm stoned."
  
• 13:32:27: I think I need some Gu. RT @AngDRC: I just ousted @gchance as the mayor of Fleet Feet Sports on @foursquare! http://4sq.com/5gEF7A
  
• 13:39:22: "What the hell is wrong with your forehead?" - owner of my company, seeing me just after removing my headband after running.
  
• 13:41:06: Users: Don't mark messages with a subject of "(No Subject)" as Urgent.
  
• 13:53:14: Ran 6 mi (9:21, 9:35, 11:04, 9:57, 10:32, 9:34) in 1:00, 10:15/mi average, 653 kcal - http://bit.ly/ayHM5I
  
• 14:07:50: MapMyRun.com: Updated 2010/02/18 . 653 (kcal). 6.10 mi.. 01:02:33
  
• 16:39:02: My coworker just said on the phone, "M... M, as in Morissey."
  
• 19:02:48: I'm at Whole Foods Market (1001 Galleria Blvd, at Roseville Pkwy, Roseville). http://4sq.com/7hn9Ko
  
• 21:44:39: New post on my blog: Almost-But-Not-Quite-Tempo Run - 6 Miles: This afternoon, I finally got around to making rese... http://bit.ly/aeId5w
  
• 22:03:08: Check out my friend's run on the Vegas Strip from earlier today: http://bit.ly/cc6BBT
  

Tweets copied by twittinesis.com

Almost-But-Not-Quite-Tempo Run - 6 Miles

This afternoon, I finally got around to making reservations for the motel in Garberville for April 30 through May 4. That's marathon weekend: May 2 is the Avenue of the Giants Marathon, my third marathon and a repeat of the same race I ran last year. Last year's race was on May 3, so it will be almost one year to the day. It's the same motel as well, and I got confirmation that this time around there will both be a mini fridge and a microwave in the room. It should be much better this year!

Workout wise, today was a scheduled 7-mile tempo run with a 1-mile warmup for 8 miles total. There was no way on earth I was going to be able to fit 8 miles into lunch, and come to think of it, the way I was running, 7 miles couldn't either.

Then I realized that the last two miles wouldn't make a difference, especially since on Saturday I plan to run 16 miles. The Men's Breakfast is going to be at the Dancing Tomato, which is 8 miles one way. Even with reducing today's mileage, that makes 27 total for the week.

When I ran the 6 miles, I was a little annoyed that I didn't make my pace, but I realized that two of the miles (3 and 5) were slowed by traffic. If it hadn't been for that, I likely would have had a 9:30 average which, while not under 9 minutes per mile, is still nothing to sneeze at.


See the activity on RunSaturday

Type:	Run - Tempo
Duration:	1:02:33
Distance:	6.10 mi

Splits
Mile 1: 9:22
Mile 2: 9:34
Mile 3: 11:02
Mile 4: 9:57
Mile 5: 10:32
Mile 6: 9:32

6 miles, 1:02:33, 10:15/mi average, 653 calories burned

From Twitter 02-17-2010

• 00:33:22: New post on my blog: From Twitter 02-15-2010: 00:12:54: New post on my blog: How long are you gonna do this?: For ... http://bit.ly/9OTYQx
  
• 00:33:26: New post on my blog: Intervals - 5x(2 min fast/2 min slow): I just can't get over how beautiful the weather has be... http://bit.ly/9HQXEe
  
• 03:03:43: New post on my blog: From Twitter 02-16-2010: 09:37:04: Well, that does it. It is now an ex-cantaloupe. Now it's... http://bit.ly/bZO6Sq
  
• 07:15:55: Wt: 173, RHR: 51, BF: 17.5% #myhealthstats #fb
  
• 07:41:03: I'm at Tower Mart (4217 Arboga Rd., McGowan Pkwy, Olivehurst). http://4sq.com/7CHyek
  
• 08:56:44: RT @Billychic: @rodmur is a ROCKSTAR
  
• 10:15:41: Hi, user? Thanks for sending a request for toner! In the future though, send the email to .com and not .om.
  
• 10:20:06: RT @miz_wronskian: you know the long runs in your marathon training are indeed getting long when buying $50 worth of GU isn't excessive.
  
• 10:25:23: Everyone using #foursquare: if you don't make your house a venue, people won't use Foursquare to rob you. Stop panicking.
  
• 11:25:26: RT @MikeOMearaShow: New show posted 52 Pick Up: Wednesday! Mike and Robb “LIVE” (?) from Vancouver, the MANIA of food, and we learn o.. ...
  
• 13:13:40: I'm at The Gym (9844 Business Park Dr., Sacramento). http://4sq.com/4osLNq
  
• 14:53:01: MapMyFitness.com: Completed Weight Training. 155 (kcal). 00:25:00
  
• 14:54:39: MapMyFitness.com: Completed Elliptical. 320 (kcal). 3.20 mi.. 00:34:00
  
• 16:01:41: http://twitpic.com/13u2w1 - Hah! I totally forgot it's Ash Wednesday!
  
• 17:28:56: RT @neudesigns: Kevin Smith should start running.
  
• 17:52:37: I'm at Bradshaw Shell (3591 Bradshaw Rd., Sacramento). http://4sq.com/5xcgQc
  
• 19:00:36: I'm at Walmart (1131 North Beale Rd., Marysville). http://4sq.com/8Sezha
  
• 19:18:19: I'm at Arco AM/PM (1129 North Beale Rd., Marysville). http://4sq.com/77TtsE
  
• 20:18:29: Oh where, oh where has my @Palm #webOS 1.4 gone? #pre #pixi
  
• 20:26:12: http://twitpic.com/13vidx - And I thought I went through running shoes! My son's 4 mo old shoes .
  
• 21:12:31: Time for the 2nd viewing of this week's Lost. My wife's watching it for the first time.
  
• 21:12:50: I won't be telling her to pay attention, because I know she won't. She also won't catch half of the show.
  
• 21:39:55: "But there ain't no point in talkin' when there's nobody listenin', so we just ran away. Patty gave birth to a 10-lb baby boy. YAY!"
  
• 21:41:00: So... did Billy actually write "YAY!" in his letter back home to Patty's parents? Or did Rod Stewart add the YAY! after the fact?
  
• 21:42:04: See, my wife can't just sit and watch Lost. She has to work on her farm simultaneously.
  
• 22:40:58: New post on my blog: Weight Training + Elliptical: Today's workout:Warmup, w/45lb barbell, 3 sets of 5Overhead Bar... http://bit.ly/aTfZ0G
  

Tweets copied by twittinesis.com

Weight Training + Elliptical

Today's workout:

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

Workout
Triceps Kickbacks, 3x20x(2x15lbs)
Bench Dips, 3x20
Dumbbell Curls, 3x20x(2x15lbs)
Incline Curls, 3x20x(2x15lbs)

25 minutes, 155 calories, 109/135

But that's not much time, and I still had time left. So I hopped on the elliptical for 34 minutes and burned 320 more calories for 475 total.

From Twitter 02-16-2010

• 09:37:04: Well, that does it. It is now an ex-cantaloupe. Now it's more a cantaloupe shell. #fbn
  
• 09:37:10: that didn't work did it? :)
  
• 10:05:10: Team Jillian Michaels on Facebook just announced they're at 1100 fans. In response, I removed myself, so whoops, you're only 1099 now. #fb
  
• 11:01:22: RT @hikers_com: Hiker Falls into Mount St. Helens Volcano http://bit.ly/b0wImd
  
• 11:03:30: It would appear @cyberpenguin has been put into the Twitter penalty box. @alitherunner
  
• 12:03:31: OK... the schedule says 8 miles on Thursday (7 tempo miles). I can only fit 6 miles into lunch. There are quite a few options
  
• 12:04:15: I'm also scheduled for 13 on Saturday but will be doing 16 by running to breakfast and running back
  
• 12:04:39: So... A) Run 6 tempo miles Thursday, throw the other 2 out the window, because I'm running 16 on Saturday
  
• 12:05:32: B) Run 5 or 6 casual miles on Thurs, then 7 tempo miles in the evening
  
• 12:06:09: C) Run 5 or 6 casual miles on Thurs, but run 7 out of th 13 on Saturday at tempo pace
  
• 12:06:16: Thoughs?
  
• 12:06:18: Thoughs
  
• 12:06:25: I can't type! Thoughts?
  
• 12:09:37: RT @CarltonCuse: Don't miss tonight's episode. A number of things are illuminated.
  
• 12:09:56: I have to say something important: #Lost.
  
• 12:38:32: What's up my #pre's butt today???
  
• 13:55:10: RT @petersagal: Another of my childhood icons destroyed by reality. "My Sharona" now sells real estate. http://www.mysharona.com/experie ...
  
• 13:58:35: "Sharona believes that "'My Sharona' has had an impact on my ability to understand the entertainer's mind, there's something simpatico."
  
• 13:58:42: On whose mind?
  
• 13:58:48: Whose ability? heh
  
• 14:00:08: Also, if Sharona was just 17, dude... why didn't they arrest The Knack?
  
• 14:18:22: Intervals, 20 min warmup, 5x(2 min fast/2 min easy) per mi: 7:57, 7:58, 8:19, 8:22, 8:09, 10 min cooldown, 5.2 mi tot - http://bit.ly/cZklDZ
  
• 14:33:03: MapMyRun.com: Updated 2010/02/16 . 541 (kcal). 5.18 mi.. 00:50:00
  
• 16:10:47: Confused, blossoming trees , homie who was afraid to look me in the eye as I ran by, soapy water on the sidewalk, black dog #seenonmyrun
  
• 18:11:15: Don't tell me what I can't do! #lost #fb
  

Tweets copied by twittinesis.com

Intervals - 5x(2 min fast/2 min slow)

I just can't get over how beautiful the weather has been lately. When I ran today it was 63 degrees at the start, and 66 when I finished. I can't delude myself into thinking this is actually spring yet since more storms are on the horizon, but I can enjoy the weather while we have it!

Today was intervals, starting with a 20-minute warmup. The intervals themselves were 5x(2 min fast/2 min slow), ending with a 10-minute cooldown.


See the activity on RunSaturday

Type:	Run - Intervals
Duration:	1:50:00
Distance:	5.17 mi

Intervals
1: 7:59/mi
2: 7:58/mi
3: 8:19/mi
4: 8:21/mi
5: 8:12/mi

5.19 miles, 49:59, 9:39/mi average, 541 calories burned

Tomorrow I'm back in the gym.

From Twitter 02-15-2010

• 00:12:54: New post on my blog: How long are you gonna do this?: For quite a while now, I've been posting workouts and run re... http://bit.ly/cpHEGp
  
• 03:03:15: New post on my blog: From Twitter 02-14-2010: 00:06:36: New post on my blog: Long Run - 12 miles: Another Saturday... http://bit.ly/bsV8cR
  
• 07:31:53: Wt: 176 (+1), BF: 17.2% #myhealthstats #WLMon #fb
  
• 08:09:09: I'm at Tower Mart (4217 Arboga Rd., McGowan Pkwy, Olivehurst). http://4sq.com/7CHyek
  
• 09:16:35: OK, why did Twittinesis put two days' worth of Tweets onto my blog within a couple minutes' time? #annoying #fb
  
• 09:34:24: I just gave an impromptu demonstration on how to use The Stick. #fb
  
• 11:26:45: User just called, she's across the building. She asked, "I can't get online, are we dialup or PPPoE?" #fb
  
• 12:38:51: My workout plan says "Three-Day Split four days a week". What's that supposed to mean? #fb
  
• 12:39:07: I mean, I understand splits, but 3 days 4 days a week? Come on.
  
• 13:02:25: God loves a workin' man, don't trust Whitey, see a doctor & get rid of it.
  
• 13:38:47: I'm at The Gym (9844 Business Park Dr., Sacramento). http://4sq.com/4osLNq
  
• 14:58:29: White guy talking to black woman in breakroom... "I hate Mondays." "Yeah, I think the Carpenters said it best." "Hmm?" Who said what? :) #fb
  
• 15:20:10: MapMyFitness.com: Completed Weight Training. 119 (kcal). 00:23:08
  
• 15:21:50: MapMyFitness.com: Completed Elliptical. 300 (kcal). 00:31:07
  
• 18:28:36: I'm at Bradshaw Shell (3591 Bradshaw Rd., Sacramento). http://4sq.com/5xcgQc
  
• 19:10:57: "Your phone is up to date." Boo. @palm #pre
  

Tweets copied by twittinesis.com

Weight Training + Elliptical

Alright, here we go...

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

Workout
Barbell Bench Press, 3x20x65lbs
Dumbbell Incline Bench Press, 2x20x(2x15lbs)
Seated Cable Rows, 3x20x110lbs
Bent-over Barbell Rows, 2x20x40lbs

23 minutes, 119 calories

This being a new workout, I think I may have done something wrong, because 23 minutes was awfully fast. So with extra time in the gym, I got onto the elliptical for 30 minutes and burned 300 more calories. 53 minutes total, 419 calories between the two.

From Twitter 02-14-2010

• 00:06:36: New post on my blog: Long Run - 12 miles: Another Saturday, another long run down, and with it, week 7 of training... http://bit.ly/bMbPGU
  
• 00:07:54: New post on my blog: Running Vlog #27: Ave Training Weeks 5-7: http://bit.ly/bpCIam
  
• 00:09:09: http://gregchance.blogspot.com/2010/02/long-run-12-miles.html
  
• 03:02:58: New post on my blog: From Twitter 02-13-2010: 03:02:56: New post on my blog: From Twitter 02-12-2010: 03:03:03: Ne... http://bit.ly/cpYhJh
  
• 09:18:07: Wt: 174.6, RHR: 51, BF: 16.3% #myhealthstats #fb
  
• 12:19:18: I'm at The Rivers Foursquare Church (1548 Poole Blvd., Ste. D, Yuba City). http://4sq.com/7ORlog
  
• 12:22:45: I'm at Raintree Car Wash (970 Tharp Rd., Yuba City). http://4sq.com/4s2CUk
  
• 12:25:16: RT @alyankovic: RIP my dear friend Doug Fieger (lead singer of The Knack, and the first artist ever to approve one of my parodies)
  
• 13:52:29: I'm at 2 Bits Cafe (1272 Colusa, Yuba City). http://4sq.com/6yTMzp
  
• 18:22:35: I'm at Target (1153 Butte House Rd., Yuba City). http://4sq.com/5akz7J
  
• 21:20:34: Olympians pig out on ice cream at Mcdonald's? Who knew? #fb
  

Tweets copied by twittinesis.com

How long are you gonna do this?

For quite a while now, I've been posting workouts and run reports to this blog, along with Facebook, Twitter, RunSaturday, MapMyFitness, Garmin Connect, and most recently, Dailymile, and just about every social network I'm involved with.

Why? I find it's a great way to stay accountable. By posting every day, if I miss a few days, I find that I feel guilty, not only about not posting, but for not working out if that's the case. I feel motivated to keep up the work if I know people will see it if I don't.

There's also the motivation that comes when people respond, even with something simple, "Great work, keep it up."

That's why it was so strange when, in response to one of my posts, someone posted the following: "How long are you gonna do this?"

My first question was, do what? Post to Facebook, work out, or both?

The answer to that, and the answer I posted to Facebook was, "Until I've done it longer than I didn't." What?

I turned 40 this year. It'd be great if I could say that I was an athlete in high school, then fell away, or say that I'd been working out my whole life, but that just isn't the case. In school, the only reason I exercised was that it was a requirement. I wasn't athletic, and when I tried, all I got was grief. I did poorly, and the punishment for doing poorly was do more of what I did poorly, so my response was, who needed it?

So I gained weight. I got sedentary. I did damn near nothing for 35 years, and got rewarded with bad health. I finally did something about it, started exercising, and started telling people about it.

The way I figure it, I sat on my butt for 35 years, the least I can do is exercise and tell the world about it for the next 35. So yeah, "How long are you gonna do this?" "For as long as I can. Enjoy."

From Twitter 02-13-2010

• 03:02:56: New post on my blog: From Twitter 02-12-2010: 03:03:03: New post on my blog: From Twitter 02-11-2010: 03:02:55: Ne... http://bit.ly/9Taj2s
  
• 09:59:30: Wt: 173.6, RHR: 49, BF: 17% #myhealthstats #fb
  
• 10:28:21: I was hoping to watch some olympics today, but it's all hockey this morning. BOO.
  
• 15:15:01: Ran 12 mi, 2:14:02, 11:11 average pace, 1278 calories -http://tinyurl.com/yhhpkzn
  
• 15:24:29: MapMyRun.com: Updated Long Run. 1,278 (kcal). 12.01 mi.. 02:14:03
  
• 15:32:18: Ran 12 miles in 2 hours and 14 mins and 2 secs and felt good. AMAZING weather today, 60 degrees when I started, 63 w... http://bit.ly/9Q3q3g
  
• 15:33:17: Ack, gotta watch those checkmarks, multiple posts again. :)
  
• 16:43:33: I'm at IHOP (1310 Franklin Rd, Yuba City). http://4sq.com/aBuXjr
  
• 16:52:52: They have to show calories on menus now. This omelette @ IHOP has a range, 990-2100. Nice. #fb
  
• 17:56:08: I'm at Goodwill (706 W Onstott Rd, Yuba City). http://4sq.com/5Bj0vb
  
• 18:40:58: I'm at Walmart (1131 North Beale Rd., Marysville). http://4sq.com/8Sezha
  
• 19:22:46: I'm at Food Maxx (6000 Lindhurst Ave., Marysville). http://4sq.com/4OwnMP
  
• 20:14:33: http://twitpic.com/1345qz - Here you go, @dwaynekilbourne, this is the new New York properties screen.
  
• 20:47:18: http://twitpic.com/134dgu - Spring weather, green grass, ppl enjoying the weather, 15 dogs (not at once), flowing river #seenonmyrun
  
• 21:45:24: I heard this on Slacker Radio on my run today for the first time in 20 years! Had to share. Pete Townshend, "Fa... ♫ http://blip.fm/~kxwuj
  
• 22:12:06: ... http://dailymile.com/e/45n5
  
• 22:50:41: Wow, they're using the Brisco County Jr. theme for the NBC Winter Olympics. Very cool. #fb
  
• 22:51:33: Brisco County Jr. intro: http://bit.ly/cdFZMN
  
• 23:19:37: I really wish Facebook would embed videos tonight.
  

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Running Vlog #27: Ave Training Weeks 5-7

Long Run - 12 miles

Another Saturday, another long run down, and with it, week 7 of training. After last Sunday's race and the fabulous week I had, I decided to take it easy and not try to push the pace.

The weather was great, 60 degrees at the start. There were a few clouds in the sky, but for the most part it was all blue. The town came alive with people, everyone realized we should be taking advantage of the beautiful day.

I didn't walk at all during the first half. I gave Orange Gu Roctane a try, but found that it was a little too sweet for my tastes. This is the time to be trying new things like that, right?


See the activity on RunSaturday

Type:	Run - Long Run
Duration:	2:14:02
Distance:	11.99 mi

Splits
Mile 1: 10:00
Mile 2: 10:04
Mile 3: 10:22
Mile 4: 10:53
Mile 5: 10:53
Mile 6: 10:36
Mile 7: 15:05
Mile 8: 9:39
Mile 9: 11:28
Mile 10: 12:20
Mile 11: 12:58
Mile 12: 9:34

12 miles, 2:14:02, 11:10/mi average, 1278 calories burned

I punched it a little in the last mile. Things are going great, now it's time to make all these runs count.

From Twitter 02-12-2010

• 03:03:03: New post on my blog: From Twitter 02-11-2010: 03:02:55: New post on my blog: From Twitter 02-10-2010: 03:02:59: Ne... http://bit.ly/d2adYW
  
• 07:15:42: Wt: 174.6, RHR: 49, BF: 17.2% #myhealthstats #fb
  
• 07:38:04: I'm at Tower Mart (4217 Arboga Rd., McGowan Pkwy, Olivehurst). http://4sq.com/7CHyek
  
• 08:42:27: good morning
  
• 09:40:50: Real email: "Steve is on site at terminal all so." It took me about 30 seconds to figure out that he meant "also".
  
• 12:10:17: HR person couldn't open a .docx attachment, so she did what any sensible person would do, and tried to open it again... 20 times.
  
• 12:10:41: When I got to her desk, there were 20 instances of MS Word open, with 20 gobbledegook pages up.
  
• 12:12:09: Ooooooooh, registration for the Bidwell Classic includes a technical hat in addition to a shirt! W00t!
  
• 12:26:31: This town needs an enema!
  
• 12:34:23: Boys & girls, I'm now officially registered for the Avenue of the Giants Marathon. Thank you, thank you.
  
• 12:36:30: Hey look, I just registered for the Avenue of the Giants Marathon. Yay!
  
• 12:45:28: Another from the Kaiser Half.... http://bit.ly/cbkkwx
  
• 13:50:15: I'm at The Gym (9844 Business Park Dr., Sacramento). http://4sq.com/4osLNq
  
• 15:16:54: MapMyFitness.com: Completed Weight Training. 280 (kcal). 00:44:43
  
• 15:36:59: Yikes, the truncated news headline on Yahoo news reads, "Fire destroys Yuba City."
  
• 15:55:27: OK Lost and/or 24 fans, this is hilarious: Michael Emerson on The Soup, confused about 24: http://bit.ly/bIAUuL
  
• 16:57:29: RT @fitztweeter: 274 more followers to meet my goal of 1000 followers before the start of the Opening Ceremony.
  
• 17:49:14: I'm at Bradshaw Shell (3591 Bradshaw Rd., Sacramento). http://4sq.com/5xcgQc
  
• 22:27:54: New post on my blog: Weight Training: It's another Friday gym workout!Warmup, w/45lb barbell, 3 sets of 5Overhead ... http://bit.ly/bR5Ktd
  

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Weight Training

It's another Friday gym workout!

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

Workout
Barbell Bench Press, 3x25x65lbs
Seated Cable Rows, 3x25x105lbs
Squats, 3x25x85lbs
Dumbbell Military Press, 3x25x(2x15lbs)
Lunges, 3x25x(2x15lbs)
Front Raises, 3x25x(2x8lbs)
Plank, 2 minutes

45 minutes, 280 calories burned

Tomorrow's a 12-mile long run.

From Twitter 02-11-2010

• 03:02:55: New post on my blog: From Twitter 02-10-2010: 03:02:59: New post on my blog: From Twitter 02-09-2010: 00:29:24: Qu... http://bit.ly/dzIEVX
  
• 07:16:47: Wt: 175.2, RHR: 48, BF: 17.2% #myhealthstats #fb
  
• 07:39:57: I'm at Tower Mart (4217 Arboga Rd., McGowan Pkwy, Olivehurst). http://4sq.com/7CHyek
  
• 08:45:10: People: When HR sends an "IMPORTANT REMINDER" not to do something that someone just got fired for, don't Reply to All and say, "10-4". Thx.
  
• 08:51:44: Oh so check this out guys, someone posted this as a response to my workout on FB: "how long are you gonna do this? Great workout though!"
  
• 08:52:40: I put a lot of thought into my response: "I'm going to do this until I've done it for longer than I didn't." This will confuse her.
  
• 09:31:42: I'm laughing at the superior intellect.
  
• 09:58:21: I hate when you have an idea of how someone looks based on their avatar, only to see the larger avatar and realize they look different.
  
• 09:58:42: The person in question is @RunnerDude_, if you must know. :-D
  
• 10:49:06: Greg to the rescue! I just fixed the marketing woman's stapler.
  
• 11:18:07: Yet another tech support oddity. Woman said her headset was poking her. Come to find out there was a staple sticking out of it.
  
• 12:12:34: http://gregchance.blogspot.com/2010/02/2010-san-francisco-kaiser-half-marathon.html
  
• 12:13:01: Huh. Didn't expect it to do that. :)
  
• 14:35:23: Ran 6 mi (9:17,8:47,9:09,9:14,9:36,10:35) in 56:37, 9:26/mi average, 656 calories burned - http://bit.ly/9FJMmk
  
• 15:19:26: 5 other runners, , girl that works at Shell waving from her truck, crew ripping up asphalt on the side I usually run *grumble* #seenonmyrun
  
• 15:46:13: MapMyRun.com: Updated Tempo Run - 6 Miles. 840 (kcal). 6.00 mi.. 01:56:11
  
• 15:46:41: MapMyRun.com: Updated Tempo Run - 6 Miles. 658 (kcal). 6.00 mi.. 01:56:11
  
• 15:47:02: GAH! That's not right.
  
• 15:47:34: MapMyRun.com: Updated Tempo Run - 6 Miles. 658 (kcal). 6.00 mi.. :56:11
  
• 15:47:44: There we go. It was 56 minutes, not an hour and 56 minutes. :)
  
• 17:50:31: I'm at Bradshaw Shell (3591 Bradshaw Rd., Sacramento). http://4sq.com/5xcgQc
  
• 18:14:29: I just ousted @angdrc as the mayor of Fleet Feet Sports on @foursquare! http://4sq.com/5gEF7A
  
• 18:14:30: I'm at Fleet Feet Sports (2311 J St, btw 23 St & 24th St, Sacramento). http://4sq.com/5gEF7A
  
• 20:49:31: Yet another site for your repository Ali: http://bit.ly/5EjBOh @alitherunner
  
• 23:19:40: New post on my blog: Tempo Run - 6 miles: Wow. Today's run was so good, I barely know where to begin. Mentally, ... http://bit.ly/b1g46g
  
• 23:29:06: MapMyRun.com: Updated Tempo Run - 6 Miles. 658 (kcal). 6.00 mi.. 00:56:11
  

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