Friday + Weekend

Man, this is the first time I've had a chance to post all this stuff. WHEW!

OK, Friday. Did the gym, went very well, yay me. :)

Saturday morning we were supposed to be running with two other guys, but they opted out, so it was just Rob and I. Rob's been getting over a cold, so he took it easy, and Saturday's run ended up being about 10 min/mi. That run was also an "extra" for me, in that it wasn't part of my training. I just shifted the long run to today, which is where I get to the fun part.

In the FIRST training program, long runs are based on your PMP, or projected marathon pace. PMP is determined from your best 10k pace, which was 8:07 for me. Last week's pace was supposed to have been 9:22, but I did the math wrong and was shooting for 8:52. This week, I came to my senses and did the math correctly, making my goal 9:07 for 9 miles.

So I was looking closer at my running log, and sure enough, I had done the math for tempo runs wrong, too! It's supposed to be :15 to :30 slower than 8:07, but I saw it backwards and ended up trying to run FASTER than 8:07. I was aiming for 7:22 to 7:37 per mile, when I should have been trying for 8:22 to 8:37. That means that the two miles that were hard for me yet way off from my goal weren't all that far off either. As a matter of fact, I was right on goal.

Well buh-low me down!

Anyway, today's run wasn't exactly 9:07, but came close. I averaged 9:20. I could have done a lot better than that, but I walked a bit at the 4.5-mile turnaround. I also ran out of water, and with my throat being itchy the past few days, I was pretty dry.



Mile 1: 9:00.68
Mile 2: 8:56.31
Mile 3: 8:58.13
Mile 4: 9:11.25
Mile 5: 10:43.62
Mile 6: 9:49.60
Mile 7: 9:15.32
Mile 8: 9:12.15
Mile 9: 8:57.41

9 miles, 1:24:05.04, 9:20/mi average, 1125 calories burned

The weather was great, it averaged 62.7F. There was wind, but it was a warm one.

Afterwards we came home and I got to see my main man: that's right, he's back, ladies & gentlemen!


Maybe tomorrow night we'll find out why Tony Almeida's not dead, and why Jack didn't find it appropriate to say "dammit" tonight. Be sure to read my tweets, which by reading would indicate I'm a tad obsessed.

Time for bed. I'll set up the hard permiter.

Today's Tweets

08:07 Wt: 165.6, RHR: 46 #

08:19 Wow, Lisa Bonet had a baby... Nakoa-Wolf Manakauapo Namakaeha Momoa #

08:19 The father, of course, is Jason Momoa of Stargate: Atlantis :) #

09:28 Buying my obligatory Diet Dew. #

12:06 Back from 5 mi easy run, 54 minutes or so. Now taking famuly to IHOP. #

12:38 Waiting for our food, I ordered a Harvest Nut & Grain belgian waffle combo. Mmm! Sugar free syrup of course. #

14:13 FYI: Best place to buy network cables is Big Lots. #

14:47 Preinstalled Vista Home Premium thinks it's pirated. Time to call HP. #

16:37 RIP Bob Wilkins :( #

21:12 Aw, crap! Ted McGinley on Psych. Has he given it the kiss of death? #

22:34 Mapped 01/10/2009 Route (5.03 mi.) #

22:40 Completed 1/10/2009. 614 (kcal) Distance 5.03 mi. Duration 00:52:48 #

23:14 Did I mention math isn't my strong point? #

23:15 I completely calculated my tempo pace wrong. It's :15 to :30 SLOWER than 10k race pace, not FASTER #

23:17 My tempo pace isn't 7:22 to 7:52, it's 8:22 to 8:37. No WONDER that last tempo run was so hard! #

23:32 I'm not writing a blog entry tonight. I'm off to bed instead. I'll just have to cover 3 days in tomorrow's entry. :) #

23:32 Nite all. #

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Today's Tweets

06:28 Wt: 165, RHR: 52 #

06:44 Off to work, let's hope Twitter retains its stableness. Heh, it didn't yesterday. #

06:59 Only 2 days 'til the 7th worst day in Jack Bauer's life! #

07:42 stuck in foggy traffic. Yuck. #

07:44 Radio says 1 accident a mile ahead, another at my exit! #

08:24 At work, settled. Man what a horrible commute this morning. #

09:56 Spybot's my go-to, but I also use Ad-Aware and Windows Defender #

12:36 Question: do you think Kim Bauer will rear her cougar-bait head this season? #

13:53 Off to the gym! Later than I'd like, but at least I'm getting there. Time to make my abs burn. Guhhhhhhhhhhh. #

16:34 MapMyRun.com: Completed 1/9/2009. 262 (kcal). 00:39:19 #

17:30 Payday loan consolidation? How does THAT work? #

17:44 On my way home. #

19:04 Sitting down to dinner with my ladies: mommy, 4yo Jenny, & 3yo Joy #

19:28 Dinner was tasty. Tempted to overeat, not gon' doit! #

20:29 just hit 100 followers. Not that it matters, half are people fishing for followers so they can send ads. #

21:58 Well guys it's that time once again. Goodnight, and have a pleasant tomorrow. #

21:58 ...and for those of you not in CA, it's supposed to be 62 degrees. :-D #

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Today's Tweets

05:37 Wt: 166.4, RHR: 50 #

08:39 DNS is being futzy @ work. Crazy day. #

08:42 Geez, today was supposed to be a LIGHT day. #

09:16 I LIVE. #

09:16 ...but apparently nobody else does. #

11:50 El Pollo Loco for lunch? Am I going to regret eating BEFORE I run? #

12:29 WebOS, eh? Well at least I know it's not going to crash on 95% of javascript sites. Did they resolve the java situation? #

13:05 "This is like watching a small, old, stinky dog beat a bigger dog. Finally, Palm, finally." snipr.com/9nf1m #

13:07 Dude, Palm has Michael Bluth as a contact. #

13:11 It WILL be mine. Oh yes, it will. #

13:11 Runners: appropriately, the new Palm device is the Pre. #

13:33 This video describes my reaction to the Palm Pre: tinyurl.com/5cymxf #

15:20 Does a tempo run count if your goal is 7:37-7:52 but you only run 8:30? #

16:04 New Flickr upload: 1-8-2009 Splits: Gregoriopolis posted a photo: tinyurl.com/73z4ks #

16:30 WOO! Fixed my computer! Who's the man? That's right. #

16:33 I spell it M... A... N. Man. #

16:37 Mapped 01/08/2009 Route (6.22 mi.) #

16:42 Completed 1/8/2009. 740 (kcal) Distance 6.22 mi. Duration 01:01:46 #

17:52 Wish Twitter would get better. #

20:21 I'll elaborate when I get home :) #

20:52 One of the things that's made the Palm so great in my mind is that if I need it to do something, 9/10 times I can find software to do so #

20:53 Oh, I'm running and need to track my running shoes? Hey look at this, TriHard lets me not only do that but track mileage, on the go #

20:53 When I mentioned weight tracking earlier, seriously. I have 3 years of daily weigh-ins and food menus with rare exceptions. #

22:48 WOO! At home, on my computer, which is working. Now, THAT was an adventure. #

00:14 Time for bed. Nite all. #

00:34 New post on my blog: Computer? Fixed! + Tempo Run: Desktop - FIXED! I can't believe I'm actu.. tinyurl.com/a4y7us #

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