The Chances

How a 250+ Pound Couch Potato Got Healthy

Wednesday, March 31, 2010

From Twitter 03-30-2010



  • 03:02:32: New post on my blog: From Twitter 03-29-2010: 03:02:28: New post on my blog: From Twitter 03-28-2010: 03:02:08: Ne... http://bit.ly/cxM81U
  • 05:47:59: Wt: 172.8, RHR: 44, BF: 17.5% #myhealthstats #fb
  • 08:27:00: Apparently Firefox didn't want to take up 2GB of RAM. It crash-ed. Faw down go boom. #fb
  • 08:31:09: Why does the back of my achilles feel like there's a sticker in my shoe? GAAAAH!
  • 09:03:33: I just got my $15 voucher for Fleet Feet, but don't need anything. :(
  • 09:03:52: To add insult to injury, at REI I went to use my dividend only to find it was a whopping $5.99 :P
  • 09:10:41: Dude. I talked about sneezing successively yesterday, now the women on Facebook have turned it into a discussion about sneeze-peeing.
  • 09:10:55: Or should I say, pregnancy peeing and post-birth peeing. Bleahhhhhhh.
  • 09:17:53: LLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLL
  • 09:17:57: #Lost!
  • 09:20:44: Heh. http://bit.ly/dlyuun
  • 10:32:15: Remember the guy who didn't train for the LA Marathon but ran it anyway? Here's his report. My favorite quote: "If ... http://bit.ly/bLFp72
  • 14:43:49: Intervals: 10x400m (400m RI), 5.88 miles total in 55:45, 9:29/mi average, 624 calories burned - http://bit.ly/dhGqZ6
  • 14:47:07: MapMyRun.com: Updated 2010/03/30 . 624 (kcal). 5.88 mi.. 00:55:43
  • 14:58:50: Ran 5.88 miles in 55 mins and felt great. I think I just needed rest. This morning my RHR was 44, I've been ... http://dailymile.com/e/5Zss
  • 14:59:31: Well that's hardly fair... run 5.88 miles and it shows up as 5 on the @dailymile leaderboard.
  • 15:14:05: Oh boy... Gary Chance just ordered a Blackberry Bold but was too stupid to put in his own email address. So the confirmation came to me.
  • 15:18:32: A girl I knew in high school unfriended me on FB. I was worried and told her I hope I didn't offend her.
  • 15:19:10: She said no, we just never talk, and she likes to keep only people she talks about private things to on FB. I respect her for that.
  • 18:17:10: I'm at Arco AM/PM (1129 North Beale Rd., Marysville). http://4sq.com/77TtsE
  • 21:32:30: New post on my blog: 10x400m: Now That's More Like It!: After Saturday's nasty long run, I was a bit nervous to ru... http://bit.ly/cTFKDn
  • 21:34:20: New blog entry. This one's a bit happier. :) http://gregchance.blogspot.com/2010/03/10x400m-now-thats-more-like-it.html


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Tuesday, March 30, 2010

10x400m: Now That's More Like It!

After Saturday's nasty long run, I was a bit nervous to run today. Add to that the possibility of rain and high winds, and my teeth were chattering!

The worries were unfounded. There were a lot of factors involved, but I'm convinced I just needed rest. Sunday was an off day, of course, and Monday was a light gym day where I only burned 108 calories. Even with today's wind, it just turned out to be a really nice run.

On tap were intervals, 10x400m with 400m rest intervals between each. I did a 10-minute warmup, but didn't have time to do a cooldown.


See the activity on RunSaturday
Type:Run - General
Duration:0:55:45
Distance:5.87 mi




Intervals
1: 8:11/mi
2: 8:07/mi
3: 7:50/mi
4: 7:56/mi
5: 8:01/mi
6: 8:06/mi
7: 8:04/mi
8: 8:22/mi
9: 8:52/mi
10: 8:25/mi

5.88 miles, 55:45, 9:29/mi average, 624 calories burned

I also decided to try a new hydration drink called Nuun. The form factor is a tablet, rather than powder, with a bit of effervescent to make it dissolve easily. You drop the tablet into 16 ounces of water, wait two minutes, and you have a drink to provide hydration & electrolytes.



Compared to Cytomax, which I've been using for well over a year, it has twice the electrolytes. The kicker is that it's completely free of carbohydrates, including sugar. Many people would say you need the carbohydrates, and while that's true, the idea behind Nuun is to consume those as separate supplements.

The form factor is nice, because rather than having multiple large envelopes of powder, you have a tablet the size of a chewable vitamin C tab or fiber. What that means is it's lighter to carry, smaller to carry, and easier to use.

I bought banana flavor, and yesterday, I mixed up a bottle just to give the taste a try. To be honest, I wasn't impressed. It didn't taste bad, but it didn't taste good either. Electrolytes aside, I'd just as soon use water alone!

But today I mixed a bottle for the intervals and when I tasted it, I could actually taste the banana. It wasn't the best banana flavor, but at least it was there. Instead of bringing a bottle of water, I brought the Nuun.

This afternoon and evening, I wasn't tired like I normally am after intervals, and certainly didn't have a headache. I can't make a final decision on the matter, but I think I have a keeper. We'll see later this week how it performs on longer runs.
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From Twitter 03-29-2010



  • 03:02:28: New post on my blog: From Twitter 03-28-2010: 03:02:08: New post on my blog: From Twitter 03-27-2010: 03:02:08: Ne... http://bit.ly/biTPh7
  • 06:15:45: Wt: 173.4 (-1.8), RHR: 51, BF: 17.2% #WLMon #myhealthstats #fb
  • 06:39:51: I'm at Tower Mart (4217 Arboga Rd., McGowan Pkwy, Olivehurst). http://4sq.com/7CHyek
  • 09:05:30: Looks like an interesting one: Lbs. The Movie http://bit.ly/bytfWs
  • 10:05:49: I just got an email from "Sacramento's New Alternative Radio Station". Doesn't saying you're a "new alternative" make you NOT an alternative
  • 10:06:12: As opposed to being such an alternative that you're just different and people discover you as an alternative?
  • 13:50:33: I just sneezed 7 times in a row. Then for good measure, sneezed 4 more times. #fb
  • 14:03:29: I'm at The Gym (9844 Business Park Dr., Sacramento). http://4sq.com/4osLNq
  • 15:08:19: Oh, CRAP what was I thinking? I'm registered for the Sacramento Zoo Zoom 10k the day after my 20-miler.
  • 15:12:56: Did a weights workout for 24 mins and felt great. Warmup, w/45lb barbell, 3 sets of 5
    Overhead Barbell Squats
    Barbel... http://bit.ly/dugUGj
  • 16:04:16: MapMyFitness.com: Completed Weight Training. 108 (kcal). 00:24:10
  • 16:41:19: OK I need to head out. REI here I come!
  • 17:25:00: I'm at Whole Foods Market (1001 Galleria Blvd, at Roseville Pkwy, Roseville). http://4sq.com/7hn9Ko
  • 17:42:51: I'm at REI - Roseville (1148 Galleria Blvd, Roseville). http://4sq.com/5IzO3Q
  • 18:21:38: I'm at Tower Mart (671 G St., Lincoln). http://4sq.com/64wSyI
  • 19:23:06: Just bought my first Nuun, thanks to @miz_wronskian's recommendations :)
  • 19:29:33: They said it tasted like banana. They lied.
  • 19:29:55: That said, it would probably work for hydration on the run, which is its job. :P


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Monday, March 29, 2010

From Twitter 03-28-2010





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Sunday, March 28, 2010

Saturday's 18-Mile Long Run

There are races, wonderful races, where everything just comes together for not only the perfect day, but a PR. There are runs that are the same way, you get out there and everything conspires to provide heaven.

This was not one of those days.

No, this was one of those training runs that when you finally get to the goal, look back on and realize that without a doubt, you EARNED your time as you've crossed the finish line.

Only 2 miles in, I found myself walking, thinking of walking the 2 miles back home with my tail between my legs. I kept going.

2 Corinthians 12:9-10 ...He said to me, "...my power is made perfect in weakness." Therefore I will boast all the more gladly about my weaknesses, so that Christ's power may rest on me. That is why, for Christ's sake, I delight in weaknesses, in insults, in hardships, in persecutions, in difficulties. For when I am weak, then I am strong.


Through the difficulty, there were quite a few positives. I ran on the levees that circle Marysville, and as a result, got to run and see a route I barely even knew existed.



As I ran behind the Bok Kai Temple and Silver Dollar Saloon, I started feeling abit better. Not completely, but enough so that I wasn't ready to stop running any longer. Then I stumbled on a piece of artwork on the levee path.



Meanwhile, I kept going. The view of Marysville from back here was different, seeing the standard landmarks from above and behind. After crossing Simpson Lane, the levee road towards the dump started degrading. Lots of cracks, grass growing through them, and I found myself tripping every hundred feet or so. To my credit, I never once fell, although I thought I would!

At the dump entrance, I crossed Highway 20. As I did, a woman pushed a stroller across the highway coming from the other side. This wasn't exactly the safest thing to be doing, as the dump entrance is where people start accellerating out of town in one direction and decellerating into town!

The levee on the other side was another area I'd never been. Houses on one side, farms on the other, it was blocked so motor vehicles couldn't drive on it. It's a good thing, because there were spots in the road where the ground beneath the asphalt had given way and you could see holes going feet down to the dirt underneath.

Once I reached the Marysville High School baseball park, I was able to cross Highway 20 again on the railroad crossing and meet up at Binney Junction, where I started to feel the hint of restroom need.

Normally this doesn't happen to me 10 miles in, and I thought perhaps the problem was the Gu or Cytomax. I stopped at Mountain Mike's Pizza to use the restroom and while there, had some garlic bread and soda.

When I got back to the last portion of Arboga Road and the infamous Furneaux Road, I came to the realization that I was going to be short for miles. I knew this ahead of time, but for some reason it hadn't sunk in: the Marysville Loop is 8 miles, while the trip to the levee is 4 miles in and 4 miles out, making a total of 16 miles round trip. I was 2 miles short!

I took Furneaux Road, which loops and added a half mile. I also ran into the airport and found out that that barely adds a half mile. With my additions, I managed 17.45 miles, still short of the 18 originally planned. I could have made up the rest, but just didn't have the energy.


See the activity on RunSaturday
Type:Run - General
Duration:3:55:09
Distance:17.45 mi




This is the point where I would normally type out all my splits, but these ones are just too depressing. :P

Meanwhile, next week's supposed to be rainy! I was hoping the rain would be gone. At least next Saturday's long run is a step-back at only 10 miles, hopefully my 20-miler the following Saturday will have as nice weather as this one did.

Oh, and thanks for putting up with my whining. Only two weeks before the taper...
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From Twitter 03-27-2010





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Saturday, March 27, 2010

From Twitter 03-26-2010





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Friday, March 26, 2010

Do I Have A Story For You

I was on my way home from work with my 5-year-old daughter, and was literally around the corner from my house when I saw a Chevy Tahoe drive into a ditch.

It wasn't a big ditch, but when you're going 45 to 50 miles per hour, an unexpected dip on the side of the road's going to send your vehicle careening. As it happened, I slowed down but kept an eye on the vehicle. It took maybe a half mile for it to come to a stop.

I drove forward to where the car had stopped in order to give a hand and do my duty as a citizen. The girl who'd been driving in front of them had stopped as well, and we both went over to lend some help.

She got to the car first, and had already opened the door when I walked up. I held it open, and she helped the older gentleman out of the Tahoe. he looked to be in his 60s, maybe even his 70s, but seemed unhurt. I heard a voice coming from the passenger side, which of course was all the way into the ditch. It was his wife, and she didn't seem hurt either.

As this was happening, 4 or 5 guys from across the street were walking towards us. One of them was trying to take charge, and he had a muscular build, the kind that said "back off, man", if you get my drift. As the older woman came out of the car, the first words out of her mouth were, "You're not going to call the police, are you?" I told her there wasn't much of a choice at that point.

As things progressed, and as Mr. Muscle started to "take charge", it became obvious to me that the couple were, in fact, drunk. They're lucky they didn't hit a power pole or a person as they careened through the ditch. The guy from across the street started asking questions. He asked if there was anyone in the car they could say was driving, to which they answered no.

It was also clear to me that nobody was going to call 911, and the guys from across the street were going to make sure nobody did. I thought it out: how would I report it? Could I see the license plate? No. Could I get to the license plate to take a picture with my phone, or make a mental note of it? Not with these guys around, the guy from across the street had maybe 4 or 5 people with him.

He told the older couple that he would have his uncle come and get them out of there before the police arrived. A truck was pulling out from his driveway, and the girl who had helped the couple out looked like she was going along with it as well. I just sort of backed up, got into my car, and drove off.

As soon as I could, I called 911 as I drove around the corner and towards my house. I explained to the 911 operator what had happened, told him about the burly guys from across the street, and the fact that I had my 5-year-old daughter with me. That's all I would need, have these big guys put me into the hospital for trying to report a drunk driver while my daughter watched! I just wasn't going to let that happen.

I also told the operator my name and address, and said look, I only live around the corner, if an officer comes by I'll take a detailed statement. He said thank you, and that was the end of the conversation.

That incident shook me up something fierce. Where the accident happened was just around the corner from my house, on part of the same route I run regularly on, and in fact, will be running on tomorrow morning. Should I have stayed to give a report? Probably, but I wasn't prepared to risk my health and my daughter seeing it happen.

Strange night. I have an 18 mile long run tomorrow.
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From Twitter 03-25-2010





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Thursday, March 25, 2010

Tempo Run - 6 miles

Today was a scheduled tempo run, with 1 mile of warmup and a mile of cooldown. 4 tempo miles, 6 miles in total. The weather was great, a little windy, but not so much I couldn't deal with. I felt really good during and after the run, which was nice. If all my runs were as good as today's, there'd never be a problem getting out there.


See the activity on RunSaturday
Type:Run - Tempo
Duration:0:58:35
Distance:6.00 mi




Splits
Mile 1: 9:40
Mile 2: 9:05
Mile 3: 9:10
Mile 4: 9:20
Mile 5: 10:09
Mile 6: 11:07

6 miles, 58:35, 9:46/mi average, 635 calories burned
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From Twitter 03-24-2010





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Wednesday, March 24, 2010

Weight Training

Today's workout:

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

Workout
Seated Cable Rows, 3x20x120lbs
Bent-Over Barbell Rows, 3x20x40lbs
Dumbbell Curls, 2x20x(2x15lbs)
Incline Curls, 2x20x(2x15lbs)

25:58, 160 calories burned
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Bok Kai Festival 5k, Marysville, CA

Last Saturday morning was the Bok Kai Festival 5k in Marysville, and I've finally found time to blog about it! I really hate when that happens.

A bit about the festival, it's been going on now for 130 years. For a long time, they tried to tell everyone that it was impossible for rain to occur on that day until about 5 years ago, when we had a downpour. The Bok Kai Festival and Parade is very much a part of the history of Marysville, and our community as a whole.

A few months ago, a friend of mine told me there was a 5k attached to the event, and this was the first I'd ever heard of it. It's obvious to me that for local events in general, there's a real communications problem. Every so often I'll see a race going on and think, why didn't I know about this? I live here for gosh sakes!

At any rate, hopefully now I'll be on their mailing list, so I should be more "in the know".

I didn't register in advance, which for a smaller race really wasn't a big deal. I registered when I arrived, and got a chance to talk to an older lady about racing, how long we'd been running, that sort of thing. In the end, she walked most of the 5k with her dog.



I probably should have taken that picture in front of the temple! Oh, well.


See the activity on RunSaturday
Type:Run - Race
Duration:0:26:44
Distance:3.09 mi




Splits
Mile 1: 8:24
Mile 2: 8:32
Mile 3: 8:47
.1 mi: :59 (9:57/mi)

3.1 miles, 26:44, 8:39/mi average, 350 calories burned

So what happened that last .1 mile? I can tell you how I felt, the way the race was organized, the last .1 included running over the top of the levee. It's pretty steep, as I passed over it, there was a guy vomiting something fierce on the side of the road. I've run over that levee many times, so I knew what I was in for and slowed.

Thanks to my procrastination and laziness, I haven't been blogging my runs lately. I'll try to get better. Promise! And for something to whet the appetite, as it were, here's a video from the race & parade.

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From Twitter 03-23-2010





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Tuesday, March 23, 2010

From Twitter 03-22-2010



  • 03:02:20: New post on my blog: From Twitter 03-21-2010: 03:18:56: New post on my blog: From Twitter 03-20-2010: 03:02:49: Ne... http://bit.ly/9H02hf
  • 06:10:12: Wt: 175.2 (+.2), RHR: 51, BF: 17.4% #WLMon #myhealthstats #fb
  • 06:46:29: I'm at Tower Mart (4217 Arboga Rd., McGowan Pkwy, Olivehurst). http://4sq.com/7CHyek
  • 11:43:30: I saw Lucas on an old smoking commercial. It's gotta be cool to have an iron jaw. #fb
  • 11:46:20: Whenever trouble came ridin' into North Fork, the fearful fair folk were never alone.
  • 11:46:43: The tall sodbusters let the bad guys make the first move; shot 'em full o' lead and said, son, let's go home.
  • 11:48:27: I've won a lot of races... and I've downed a lot of donuts. Little chocolate donuts. #johnbelushi
  • 11:51:04: When I pray for peace and revel in war, I always wanted any shirt like Marc wore.
  • 14:02:06: I'm at The Gym (9844 Business Park Dr., Sacramento). http://4sq.com/4osLNq
  • 14:52:06: 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/co2Bph
  • 14:54:26: MapMyFitness.com: Completed Weight Training. 131 (kcal). 00:24:53
  • 16:57:56: I'm at Bradshaw Shell (3591 Bradshaw Rd., Sacramento). http://4sq.com/5xcgQc
  • 17:25:41: Pardon me... (@ Fleet Feet Sports) http://4sq.com/5gEF7A
  • 18:07:49: Huh. Fleet Feet now carries Newtons. No wonder i'm seeing them more in the wild!
  • 19:17:01: This is terrible!!! But funny. ;) http://bit.ly/cEUxs9
  • 19:23:38: How am I not the mayor of Fleet Feet? The current mayor has been there 5x, I just visited my 7th time. #foursquare
  • 21:21:36: <-- raging egomaniac


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Monday, March 22, 2010

From Twitter 03-21-2010





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Sunday, March 21, 2010

From Twitter 03-20-2010



  • 03:02:49: New post on my blog: From Twitter 03-19-2010: 03:03:13: New post on my blog: From Twitter 03-18-2010: 03:04:19: Ne... http://bit.ly/alLbXw
  • 07:05:10: Wt: 176.4, RHR: 51, BF: 17.7% #myhealthstats #fb
  • 07:29:34: Applying @kttape, because I don't want my foot to fall off at today's race. #fb
  • 07:40:33: I'm glad that the top Yahoo story right now is "Heigl's dress disaster", expanded to read, "Katherine Heigl endures dress disaster"
  • 07:41:12: Billy Bush is gay. If he wasn't, he wouldn't have stopped Heigl's breast from falling out.
  • 08:46:30: http://twitpic.com/19scnl - Ready to run the Bok Kai 5k
  • 09:43:50: Alright, Garmin time: 26:44, official is prob closer to 26 even. That was fun.
  • 09:45:39: This venue should be the temple itself... (@ Bok Kai Festival w/ @plumaslaker) http://4sq.com/cu74Ta
  • 10:00:58: Official time: 27:05, I didn't account for time from gun to start. I was robbed! :P
  • 10:29:28: Ran the Bok Kail 5k (8:24, 8:32, 8:47), 3.1 miles in 26:44, 350 calories burned - http://tinyurl.com/yfvb4dx
  • 10:30:48: Ran 3.1 miles in 26 mins and felt great. It went great! Running over the levee was a doozy, so was running up & bac... http://bit.ly/bDI708
  • 12:47:15: I'm at Red Robin - Yuba City (1208 Colusa Ave, Yuba City). http://4sq.com/5QOoMO
  • 14:12:56: I'm at Big Lots (1242 Colusa Hwy., Yuba City). http://4sq.com/9f5Ah5
  • 14:25:35: I'm at Food Maxx (6000 Lindhurst Ave., Marysville). http://4sq.com/4OwnMP
  • 17:23:43: It took 2 hours, but the grill is assembled and ready for use. We have fire! #fb
  • 17:25:25: MapMyRun.com: Updated 2010/03/20 . 350 (kcal). 3.10 mi.. 00:26:45
  • 17:48:32: Speaking of the grill, time to put the food on. :) #fb
  • 18:13:20: http://twitpic.com/19w86i - Who's hungry?
  • 21:25:08: 200 other runners, guy puking 1/10 of a mile before the finish, bok kai temple, bok eye dragon, chinese band #seenonmyrun


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Saturday, March 20, 2010

From Twitter 03-19-2010



  • 03:03:13: New post on my blog: From Twitter 03-18-2010: 03:04:19: New post on my blog: From Twitter 03-17-2010: 03:03:39: Ne... http://bit.ly/aUuWDM
  • 06:18:20: Wt: 175.6, RHR: 49, BF: 17.1% #myhealthstats #fb
  • 06:47:50: I'm at Tower Mart (4217 Arboga Rd., McGowan Pkwy, Olivehurst). http://4sq.com/7CHyek
  • 07:49:05: That's great! RT @RunRonRun: This is odd! http://twitpic.com/19jejr
  • 08:56:16: A local Sacramento runner, needs some Dailymile friendship love. Show it to him! :) http://www.dailymile.com/people/JGalvan
  • 09:19:58: User tells me he's out of toner not when he uses his spare, but when the spare is depleted and he has nothing.
  • 09:20:23: I put in an overnight order for toner for him, I check the website which shows delivered and signed for.
  • 09:20:51: I call the user, hey, you got that toner? No, I haven't seen it. I say, you signed for it! He starts screaming, "I DIDN'T SIGN FOR IT!"
  • 09:21:00: Website shows scanned copy of his signature on the line.
  • 09:39:28: RT @DamonLindelof: By the end of this weekend, the finale will exist. Wow.
  • 09:45:57: Oh man, I'm depressed. An old friend from high school's daughter is in labor. :-o
  • 09:46:07: But we're only 40!
  • 09:54:24: Opinions: would it be bad to run the 4 miles to the 5k, run the race, then run 4 miles back home?
  • 10:20:28: Yup, just checked with my wife, time-wise I wouldn't have time to run home after the race to pick them up and take them to the parade.
  • 10:48:53: After this week I'm considering a career change. Is Walmart hiring?
  • 11:04:53: REI just posted something to FB... this woman responded. There's something odd about her profile picture. http://bit.ly/biIPUN
  • 11:45:11: Good idea? Dumb? With deaths reported at events recently, I'm not sure what to think here.... http://bit.ly/92jqKV
  • 11:52:36: As the years went by, we drifted apart. When I knew that he was gone, I felt a shadow cross my heart.
  • 14:03:11: Windows update, why won't you show me the prompt to say YES, run your ActiveX control???
  • 14:17:34: Amazing, going backwards in my downloads directory by date is like stepping through history hahahaa
  • 17:16:08: I'm at Bradshaw Shell (3591 Bradshaw Rd., Sacramento). http://4sq.com/5xcgQc
  • 19:04:08: I'm at El Zarape Restaurant (1005 Stafford Wy., Yuba City). http://4sq.com/7osO5L
  • 19:07:37: I was robbed, there's no mayor & I've been here twice. @#foursquare
  • 21:09:18: I'm at Walmart (1150 Harter Rd., Yuba City). http://4sq.com/5GpWsq
  • 21:47:33: RT @DeanKarnazes: 500 miles in 5 days. Whew, SF to LA done. Now, just a marathon to run! http://3.ly/qCql
  • 21:57:03: I bought a new roll of @kttape tonight, I'm not racing with my ankle this way without it.


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Friday, March 19, 2010

From Twitter 03-18-2010





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Thursday, March 18, 2010

Early Morning 9-Miler

I've noticed the past few days, a lot of people have been commenting on the morning weather, either on Twitter, on Facebook, on blogs, and elsewhere. I don't blame them, I'm about to do the same thing, because of this amazing California weather.

This is the time of year when the weather doesn't seem to want to stay the same. It can't figure out whether to be spring or remain winter. This morning for example, it was 48 degrees when I ran at 4am, and by afternoon, there were 20mph winds.

But really, 48 degrees at 4am? Sure, I could see my breath, but this is the same temperature it was two weeks ago at 8am, when I ran the Bidwell Half. It's gorgeous morning climate, but I have to wonder, does this mean the summer's going to be hotter than last year?

I mentioned 4am. Today was a scheduled 9 mile run, which is much farther than I can fit into lunch. As with the 8 mile run I did two weeks ago, I decided to do it in the morning. Unquestionably, it was the right decision, it was perfect running weather. Of course, I wore my Brooks reflective yellow running vest, my headlamp, and my flashing red light from Fleet Feet.

It was going great, and when I got to the end of the E Street Bridge, I decided to run over the levee and into Riverfront Park rather than run on the levee. By doing this, I had a steeper hill to run over, but I wouldn't have to walk over the railroad tracks.

I turned around at 4.5 miles, walked for a bit while I drank water, listening to the Mike O'Meara Show podcast. I think I've mentioned this before, but by listening to podcasts and music, i develop strong memories of particular runs based on the content of what I'm listening to. I'm sure this will be no different months from now.

As I ran along the final sidewalk portion of Arboga Rd., I couldn't help but think of how much water there was the last time I ran early in the morning. In fact, that was the run I stepped right into a big puddle and ran with a soaked foot the last two miles.

As I approached the dreaded Furneaux Rd., I was looking down at the road and thought gee, my foot's not going to land properly. No sooner had that thought crossed my mind that my foot landed on the edge of the asphalt, and BAM, down I went.

When you think about it, it's a wonder I haven't fallen since long before last year's California International Marathon. That was in December, but my ankle twist and subsequent fall was in August! Six months without a fall, for me, is a fabulous record.

Anyway, I landed on the corner of my left hand/wrist, then rolled onto my right side and right arm.



As I got up, I was momentarily afraid that I wouldn't be able to go on. That was brief, and after walking it out for about a quarter mile, I was fine for the rest of the way home.


See the activity on RunSaturday
Type:Run - General
Duration:2:34:00
Distance:9.00 mi




Splits
Mile 1: 9:44
Mile 2: 9:39
Mile 3: 9:47
Mile 4: 10:30
Mile 5: 11:53
Mile 6: 10:32
Mile 7: 9:44
Mile 8: 12:28
Mile 9: 9:37

9 miles, 1:34, 10:26/mi average, 949 calories burned

This Saturday is the Bok Kai Festival in Marysville, and along with it comes a 5k. It should be fun, I'm going to register on Saturday morning, run the race, then watch the kids in the parade afterwards. I haven't run a 5k since Frost or Fog, hopefully I'll do well!
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From Twitter 03-17-2010



  • 03:03:39: New post on my blog: From Twitter 03-16-2010: 03:12:53: New post on my blog: From Twitter 03-15-2010: 03:02:47: Ne... http://bit.ly/dACmOq
  • 06:21:27: Wt: 175.4, RHR: 49, BF: 17.5% #myhealthstats #fb
  • 07:39:36: Crap, I'm not wearing green! NOOOOO!
  • 08:20:17: Someone tell this girl to stop saying "O M G" out loud.
  • 08:37:19: Dude... James Lipton wrote the theme for Thundercats
  • 08:47:19: I just got an email asking for toner. Actually, he asked for a new "carteidge".
  • 08:49:48: RT @johnmoe: My friend Peter looks at Droid at mall kiosk. Him: How do apps work on this? Salesman: Droid has no apps but you can build ...
  • 09:06:24: Girl is at one of our remote offices, she called asking me why she can't get onto our wireless router. We don't have a wireless router.
  • 09:06:45: She then asked, "Then why do I see several of them when I tell it to connect?"
  • 09:21:09: Woo! Got my work computer to sync my Garmin with @dailymile. I had to plug in the ANT, then manually remove its driver.
  • 11:30:22: http://twitpic.com/196624 - Steve Austun... astronaut... a man barely alive...
  • 11:38:02: Did you guys see this Bing commercial? The music was the tipoff for me. :) http://bit.ly/G0EZb
  • 12:10:34: Wonderful, "wireless access" woman is blaming me for no access. 1st time in 3yrs someone's wanted laptop access in that office.
  • 13:58:46: Doing maintenance on my @dailymile imports.
  • 16:58:14: I'm at Bradshaw Shell (3591 Bradshaw Rd., Sacramento). http://4sq.com/5xcgQc


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Wednesday, March 17, 2010

From Twitter 03-16-2010



  • 03:12:53: New post on my blog: From Twitter 03-15-2010: 03:02:47: New post on my blog: From Twitter 03-14-2010: 03:02:45: Ne... http://bit.ly/9Vj4Rk
  • 06:14:42: Wt: 174.6, RHR: 48, BF: 17.2% #myhealthstats #fb
  • 06:43:06: I'm at Tower Mart (4217 Arboga Rd., McGowan Pkwy, Olivehurst). http://4sq.com/7CHyek
  • 07:49:06: A supervisor apparently doesn't write emails to the owner's approval, so he wants her to switch from Thunderbird to Outlook
  • 07:49:23: and use a grammar checker. To make sure she's trained, he's having me sit with her.
  • 07:49:25: For two hours.
  • 09:47:35: If women get Diva Night at the running store, what do men get? Power Drill Day?
  • 09:57:38: "What's Java?" No, user, you really don't want to know. It's just something that "makes things work".
  • 09:59:37: "Wow, supporting us must be a full time job." Yup, that's my full time job. Or so they tell me, but I do everything else, too. :P
  • 10:26:18: New post on my blog: Sunday's 16-Mile Long Run: I just realized I didn't blog Sunday's run!Since it's been a few d... http://bit.ly/a5tD7D
  • 13:16:06: Intervals: 1k, 2k, 1k, 1k (400m RI), 5.1miles total, 535 calories - http://bit.ly/axVgmw
  • 13:19:18: MapMyRun.com: Updated 2010/03/16 . 535 (kcal). 5.08 mi.. 00:50:22
  • 15:54:11: Annoyed as hell that the garmin sync doesn't work on my work computer. I think it's just majorly broken :)
  • 15:54:16: Not @dailymile, my work computer.
  • 16:39:15: I forgot this earlier because I got busy, but
  • 16:39:20: #Lost! #fb
  • 16:39:43: Going dark from the Internet until #Lost is over.
  • 17:11:44: I'm at Bradshaw Shell (3591 Bradshaw Rd., Sacramento).
  • 21:09:45: I'm at Arco AM/PM (886 Colusa Ave., Yuba City). http://4sq.com/4GQc56
  • 21:21:03: I'm at Walgreen's (855 Colusa Hwy, Yuba City). http://4sq.com/axV030
  • 22:47:40: Ran 5.07 miles in 50 mins and felt great. Now this is what I'm talking about! Beautiful weather, feeling good, min... http://bit.ly/co3vRD
  • 22:53:18: By Grepthar's hammer!
  • 23:14:09: New post on my blog: Intervals - 1k, 2k, 1k, 1k (400m RI): Wow. Where can I begin? Today's run was one of those ... http://bit.ly/bWyDU8


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Tuesday, March 16, 2010

Intervals - 1k, 2k, 1k, 1k (400m RI)

Wow. Where can I begin? Today's run was one of those where everything just comes together. The morning at work was crap, and things kept happening to push my run back. I was trying to get outside by 10:30, but by noon I still hadn't run. Once the guy working on the outside lights was finished doing his job, I was able to bolt to the restroom and change.

It was already 70 degrees, and I was a bit worried. I'm not used to these spring temperatures! Nevertheless, I went for it, and boy was I glad I did.

The intervals, as expected, were difficult. As I've been doing lately, I didn't run across the freeway. I think I've learned my lesson with that nonsense, especially on interval days. No more grumbling to myself about traffic!


See the activity on RunSaturday
Type:Run - Intervals
Duration:1:50:22
Distance:5.07 mi




There were four intervals total: 1k, 2k, 1k, and 1k, with a 400m rest interval in between. Paces were:

Intervals
1k: 8:16/mi
2k: 8:32/mi
1k: 8:36/mi
1k: 8:47/mi

After warmup & cooldown, it was a total of 5.07 miles in 50:22, with an average pace of 9:56/mi. I burned 535 calories.

With the weather being as warm as it was today, I think I haven't worked this hard or sweat this much on a run since September/October. Does this mean winter is now a thing of the past? We shall certainly see!
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Sunday's 16-Mile Long Run

I just realized I didn't blog Sunday's run!

Since it's been a few days and the mind is getting hazy, I'll be brief. The time changed Sunday morning (spring forward and all), which meant there was extra time in the evening. I took advantage of the situation and started running at 4.

Due to some phone technical difficulties and waiting for not one, but two trains, I was gone a bit longer than I'd hoped.


See the activity on RunSaturday
Type:Run - Long Run
Duration:3:12:12
Distance:16.02 mi




Overall it was a great run. I didn't took it easy and didn't push it, although I was more than a little bit annoyed at the fact that I forgot my gels. I tried out my CamelBak for the first time, and also carried the water bottle I normally do. I've said it many times, if I have it, I'll drink it, and that's what happened: I drank all 70 ounces in the CamelBak as well as half the water bottle.

Next week's run is a step-back at 13 miles, but after that we're onto bigger and better things. We're getting close!
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From Twitter 03-15-2010





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Monday, March 15, 2010

From Twitter 03-14-2010





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