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
  

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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
  

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