Tempo Run - 7 miles

This week's runs have been fabulous. It's the first time in a while that I've felt confident in my ability as a runner, and haven't had to deal with being injured or worried I was going to injure myself.

This is significant. It means that I can finally move forward without worry. Tuesday's intervals were great, they were 3x1600m (about a mile), and each one was under a 9-minute mile. Then with today's run, I felt great, the effort of running didn't feel awkward, and the wind didn't bother me too much.





Splits
Mile 1: 9:22
Mile 2: 9:28
Mile 3: 9:37
Mile 4: 12:13
Mile 5: 11:26
Mile 6: 11:33
Mile 7: 9:40

7 miles, 1:13:26, 10:27/mi average pace, 743 calories burned

Sunday morning's the Kaiser Half Marathon in Golden Gate Park. I'm excited about it, but it's quite the drive. I'll need to leave my house between 3:30am & 4am to get there with enough time to park and get ready! After the race, there's a meetup with a bunch of people from The Daily Mile, continuing into a Super Bowl Party.

From Twitter 02-03-2010

• 00:02:19: OK I can breathe now. ;) #lost
  
• 03:05:59: New post on my blog: From Twitter 02-02-2010: 03:03:05: New post on my blog: From Twitter 02-01-2010: 03:18:59: Ne... http://bit.ly/9bCpWU
  
• 07:17:07: Wt: 172.6, RHR: 50, BF: 17.3% #myhealthstats #fb
  
• 09:00:43: RT @gchance: No, but you can be a #foursquare douchebag! RT @bigcat48: it's nice to have something to strive for!
  
• 13:04:11: I'm at World Gym (9844 Business Park Dr., Sacramento). http://4sq.com/4osLNq
  
• 15:21:58: RT @DarkUFO: POLL: #lost How much work have you gotten done today? http://goo.gl/fb/zgVD
  
• 15:50:04: RT @jimogle: @gchance when I get to a location, I check it's neiighbos and check in there too. You can do three at a to E. #foursquare
  
• 18:24:17: I'm at Whole Foods Market (1001 Galleria Blvd, at Roseville Pkwy, Roseville). http://4sq.com/7hn9Ko
  
• 18:59:07: I just became the mayor of Tower Mart on @foursquare! http://4sq.com/64wSyI
  
• 18:59:07: I'm at Tower Mart (671 G St., Lincoln). http://4sq.com/64wSyI
  
• 20:30:09: Well. That Whole Foods salmon burger w/spinach & feta cheese was delicious.
  
• 21:14:32: MapMyFitness.com: Completed Weight Training. 273 (kcal). 00:43:41
  
• 21:21:06: New post on my blog: Weight Training: As I've been progressively getting in the habit of, I didn't get a chance to... http://bit.ly/adoLe1
  

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Weight Training

As I've been progressively getting in the habit of, I didn't get a chance to post Monday's weight training or Tuesday's intervals. I had an excuse though, Lost premiered! Really!

If you're interested in seeing those workouts, you can click on them in the sidebar to the right. But right now, it's time to report today's workout.

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

Workout
Dumbbell Bench Press, 3x25x(2x20lbs)
Standing Flyes, 3x25x(2x10lbs)
Bent-Over Barbell Rows, 3x25x55lbs
Leg Curls, 3x25x60lbs
Standing Calf Raises, 3x25x55lbs
Cable Crossovers, 3x25x(2x30lbs)

43:41, 273 calories burned

From Twitter 02-02-2010

• 03:03:05: New post on my blog: From Twitter 02-01-2010: 03:18:59: New post on my blog: From Twitter 01-31-2010: 03:02:41: Ne... http://bit.ly/azHuPm
  
• 07:10:08: Wt: 174.6, RHR: 50, BF: 17.3% #myhealthstats #fb
  
• 09:06:31: This new Atkins Nutty Fudge Brownie bar kicks ass! @livinlowcarbman @anybodyelselistening
  
• 10:11:35: Screw it. I'm going to tell my boss I'm "sick", go home, and watch #Lost DVD's until the season premiere tonight. Who's with me?
  
• 11:45:13: #Lost
  
• 13:40:02: Gardener trying to pick up a load a whole downed tree alone, Quizno's sign twirler, woman walking slower than a toddler #seenonmyrun #fb
  
• 13:56:57: Intervals: 3x1600 (8:18, 8:34, 8:44), 3 min RI, 4.5 miles total, 477 kcal - http://bit.ly/afeuVN
  
• 14:05:16: MapMyRun.com: Updated 2010/02/02 . 477 (kcal). 4.49 mi.. 00:41:57
  
• 14:40:44: From last May, the Onion reported the Smoke Monster from #Lost is getting his own TV series: http://onion.com/3wXpZf
  
• 15:07:31: Look at that big, giant ad for #Lost on Youtube. I don't mind it at all.
  
• 15:21:30: #Lost. I'll say it again. #Lost.
  
• 18:06:59: Guy just ran by my office with his hands in the pockets of his hoodie. Heh.
  
• 18:08:52: I'm at Bradshaw Shell (3591 Bradshaw Rd., Sacramento). http://4sq.com/5xcgQc
  
• 21:59:54: I'm at Arco AM/PM (886 Colusa Ave., Yuba City). http://4sq.com/4GQc56
  

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