Today's Tweets

05:53 Wt: 166.4, RHR: 56 #

10:48 Just remember everyone, today is Talk Like Jack Bauer Day, dammit! #

10:50 GAH!!! Patrick McGoohan died?!?!?!?! :( Sad day. #

10:50 RE: Patrick McGoohan: he is no longer a number, he is a free man. #

10:59 Talk Like Jack Bauer Day: tinyurl.com/9kjnfz #

11:13 Ripping 30 Day Shred to put into my Treo. #

11:14 I have a feeling it'll be a late gym visit again today. That's ok, that just means the afternoon goes faster. #

11:15 Huh. When DVD Decrypter's done doing its thing, it plays Dora the Explorer music. :) #

12:54 Chloe! What do you mean, it's JAMMED! Unjam it! Open a socket if you have to! #

12:57 RE my earlier tweet: that's what she said. #

13:44 RIP KHAAAAAAAAAAN! tinyurl.com/7hnofz #

14:46 DANGIT, I can't go to the gym. This afternoon my stomach's alllllll messed up. Touch of the poopies. #

15:30 I'd say about 100% of the time you don't need the watch. I just enjoy having something informational to look at, it passes the time. #

16:11 I haven't tweeted about it today, but I've been battling computer infection (spyware, malware, virus, trojan, who knows) for two days. #

16:27 I may not have gone to the gym today, but at least I got the 30 Day Shred onto my Treo. #

16:30 I can't get to sleep. I think about the implications of diving in too deep, and possibly the complications. #

16:32 Tonight I'll make up for the lack of activity by doing an hour on the stairmaster, possibly a 30 day shred session as well. #

16:32 Ghosts appear and fade away. #

17:12 You may not be aware of this, but Diet Dew is in my hand. Right now. #

18:13 THAT is one reason to love Twitter. #

21:08 I'm back! Now watching last year's Lost finale. God I've missed this show. #

21:08 More than 24. :) #

22:04 New Flickr upload: 30 Day Shred on Treo 755p: Gregoriopolis posted a photo: I ripped Jillian.. tinyurl.com/8j8n2c #

22:28 Was falling asleep watching last year's Lost finale. Definitely no cardio tonight! But there's still one thing I had to do before bed: #

22:29 100 pushup plan: Week 3, Day 2... 20, 25, 15, 15, 25. BARELY 25. Actually, I paused for two seconds at 22, then did the last three. #

22:41 Nite all, see you tomorrow. #

---
Follow My Tweet | Automatically shipped by LoudTwitter

Today's Tweets

05:50 Wt: 167.3, RHR: 58 #

12:41 Back from intervals: 4.77 mi, 44:00, 10:00 easy, 4 x (3:00 hard/3:00 easy) @ 7:22, 10:00 easy. #

13:03 Why would anyone drink Dew or Diet Dew as caffeine free? That's like drinking non-alcoholic beer... oh, wait. #

15:09 Mapped 01/13/2009 Route (4.77 mi.) #

15:15 Completed 1/13/2009. 578 (kcal) Distance 4.77 mi. Duration 00:43:59 #

15:34 New Flickr upload: 1-13-2009 Splits: Gregoriopolis posted a photo: tinyurl.com/9vjkst #

16:10 I know 24 sort of overshadowed this, but don't forget: Biggest Loser tonight. :) #

17:02 I *know* there's some Diet Dew with my name on it, just waiting to be consumed. Following my nose. #

17:03 Caffeine included. ;) #

17:15 Dew is in hand, now for the drive. #

19:19 Reading the new Runner's World. No Diet Dew, I'm afraid. #

20:36 Charo's flemenco guitar playing often gets overlooked. #

20:37 Whoops, she's 67. Guess she's old. :) #

20:43 Back when a hispanic on TV was a novelty. We've come a long way since then. #

20:46 OK time to settle in and watch the Biggest Loser. #

21:45 TOTAL BOB HARPER MELTDOWN! Sorry, this is good. :) #

21:48 Interesting. ER's doing the Clue movie ending. Wonder if Tim Curry's gonna show up? Because we all know, communism is just a red herring. #

21:53 HEY! Jillian's doing the jump lunges on TBL like I was doing them, as she described in her book. But on 30 Day Shred she does them different #

22:04 New post on my blog: Oddities, Nutrition, and Intervals - 4.77 miles: You're Running Where??.. tinyurl.com/8uo72y #

22:20 TBL JERRY! Tha man! #

23:52 OK boys & girls, I need to go to bed. I also need more sleep in general. Gotta work on that one. Nite! #

---
Follow My Tweet | Automatically shipped by LoudTwitter

Oddities, Nutrition, and Intervals - 4.77 miles

You're Running Where???
So this morning, I'm doing my normal ritual of driving my wife & kids to my in-laws' house, when I see a runner. He's in the standard issue Ninja Runner uniform, going at a pretty good clip towards traffic, which is admittedly pretty light at 6:30am. Is he on the sidewalk? Running along the gutter? Is he on the side of the road?

Not at all. He's running towards traffic in the middle of the road. I started to slow down, but asked my wife what he thought he was doing. Finally when we were probably less than a tenth of a mile away from him, he ran to the sidewalk. Was that crazy, or what? Honestly, I wish I could have taken a picture of him in the middle of the highway. Did I mention it's a highway? Highway 20, otherwise known as Colusa Highway. It may not be a freeway, but he was running in the middle of the highway! COME ON!

Food. Food? FOOD!
I gotta say, I'm extremely frustrated these days. The weight I lost was on the low carb lifestyle, and I did very well at it. But I've also realized that running as much as I've been, and starting marathon training, that I need to eat differently. Specifically, I needed to eat a heck of a lot more carbohydrates. I also have a ways to go before I'm at my optimal weight, I could use to lose

I know the nutrition. I know my resting metabolic rate, I know how many calories I need each day, I know the ratio of carbs, proteins, and fats. Whole grains, good complex carbs.

So I added calories to what I was eating. I've gone from 1200 to 1300 up to 1700 to 1800. The thing is, after eating 100g of carbohydrates a day for the past three years, this is a struggle! The Hal Higdon book I'm reading right now says to eat 400 to 500! Today I managed 200g. The key, of course, is to replace some of those proteins with carbs, but heck, I feel like I'm barely eating any protein as it is. I also need the protein for recovery for the MWF workouts.

So then this evening I was reading the February Runner's World, and it addressed this very subject on page 36.

If you're running about 25 miles a week, aim for at least 2.25 grams of carbohydrate every day for each pound of body weight. That's about 340 grams of carbs for a 150-pound runner (nonrunners need just 250 grams a day).

How the heck do I do this?

Finally: Intervals, 4.77 Miles Worth
The plan called for a 10-minute easy warmup, 4 x (3:00 fast @ 7:22/3:00 easy), 10-minute cooldown. I think I managed pretty well.



Warmup: 10:00, 1.05 mi, 9:32/mi
Interval 1: 3:00, .42 mi, 7:09/mi
Rest 1: 3:00, .30 mi, 10:03/mi
Interval 2: 3:00, .43 mi, 6:58/mi
Rest 2: 3:00, .28 mi, 10:35/mi
Interval 3: 3:00, .42 mi, 7:12/mi
Rest 3: 3:00, .27 mi, 11:17/mi
Interval 4: 3:00, .40 mi, 7:31/mi
Rest 4: 3:00, .28 mi, 10:51/mi
Cooldown: 10:00, .94 mi, 10:37/mi

4.77 mi, 44:00, 9:12/mi, 578 calories burned



That last interval was tough. Obviously I didn't make 7:22, I was a little slower, but still pretty close. Besides, what would pushing yourself be without difficulties?

Today's Tweets

06:26 Wt: 166, RHR: 53 #

09:11 First tweet of the workday! It's one of those mornings. :) #

09:15 Runnin' With The Devil soundboard: www.thetyser.com/ YEOW! #

09:38 Wow, just... wow. This teen sent 14,528 text messages in a month. tinyurl.com/9smvvf 484 a day, one every 2 minutes. #

09:47 Me, to my boss: "Erin has spyware again." (3rd time's a charm). My boss: "Is that bad?" #

09:50 Hey, cool, Fark's on twitter. twitter.com/fark #

12:05 Why are pushing daisy characters following me, I wonder? #

13:05 You knew it was coming... I'm off to the gym! #

15:05 LISTEN POETRY #

15:05 ENJOY POETRY #

15:05 there, is that enough HHGTTG talk? ;) #

22:19 Jack Bauer may have been being under congressional investigation, but he got to retain his MAN PURSE! The true star of 24. #

22:31 Tony said "yah!" It was allllll worth it. #

22:50 Heh, Jack getting undercover with Tony's boss was as easy as getting back undercover with Hector Salazar. No heroin necessary this time! #

23:48 MapMyFitness.com: Completed 1/12/2009. 164 (kcal). 00:33:58 #

23:51 MapMyFitness.com: Completed 1/12/2009. 44 (kcal). 00:7:00 #

23:52 OK, it's too late. I'm going to bed. Goodnight. #

00:04 New post on my blog: Weight Workout + A Hundred Pushups?: Hey guys, today was yet another gy.. tinyurl.com/89j3fz #

---
Follow My Tweet | Automatically shipped by LoudTwitter