Today's Tweets

00:05 New post on my blog: Today's Tweets: 00:05 New post on my blog: Today's Tweets: 00:05 New po.. tinyurl.com/b56g75 #

05:50 Wt: 175.0, RHR: 53 BF: 17.5%, DWD: 10 #

07:53 I just got an email from active.com, reminding me of the half marathon on Sunday. It makes me wonder: do people really forget? #

09:56 I just went outside. HOLY COW today's awesome for a run! #

11:55 Computer's done updating, I can run now! Now that the sun's highest in the sky, sure. :) Sunny, 54 degrees. Up, up, and away! #

13:48 Piss-poor tempo run today. At least it was a nice day. #

15:28 Mapped 03/12/2009 Route (6.23 mi.) #

15:28 Completed Regular Run. 773 (kcal) Distance 6.23 mi. Duration 01:08:40 #

15:38 Mark my words: I'm going home on time tonight. Really. #

15:38 New Flickr upload: 3-12-2009 Splits: Gregoriopolis posted a photo: tinyurl.com/czk5n4 #

16:55 Me canst takes any more! I'm off to Fleet Feet to pick up my Shamrock'n packet. #

19:58 The Brooks technical shirt for the Shamrock'n is AWESOME. It actually functions as a workout shirt (unlike other technical shirts I have) #

23:14 Well. I'm off to bed. :) #

---
Follow My Tweet | Automatically shipped by LoudTwitter

Today's Tweets

00:05 New post on my blog: Today's Tweets: 00:05 New post on my blog: Today's Tweets: 06:13 Wt: 17.. tinyurl.com/dlf7rv #

06:24 Wt: 174.0, RHR: 50 BF: 17.2%, DWD: 9 #

08:29 Wow. The >6' tall girl here at work feels she isn't tall enough, so she's wearing 3" heels. #

12:05 I don't have an update to give. Pretty sad. #

12:44 Eating a PB&J sandwich. #

13:52 Looking at the Shamrock'n Half Marathon map, wondering what sort of FREAK made such a zig-zaggy course. #

14:36 RT @caseywright: Take a pic of a DVD barcode on your phone, have it downloaded as a torrent file to your computer tinyurl.com/d736to #

15:58 Just signed up for the Sacramento Zoo Zoom 5k on 4/19 and Run Drugs Out of Town 5k on 4/25. Is a 5k foolish 1 week prior to a marathon? #

16:23 "Here in our office our system has been so slow all day." <-- she's referring to the company website #

16:41 When you say, "When it's done booting..." what does that mean? #

16:44 Unbelievable. User has problems. So I log into her system and do nothing except reboot (which she says she's done). She says I did magic. #

17:10 Done with updates for the day, I'm heading home... but not before Diet Dew, of course. #

20:06 HAH! See, I'm magic at home, too. I unclogged the bathroom drain somethin' fierce. #

20:15 Lost isn't new tonight. :( tinyurl.com/yn6hrq #

20:38 Joel McHale has 10,743 followers after 4 days. #

22:27 WHAT?!?! It's 10:30!?! It's time for bed! #

---
Follow My Tweet | Automatically shipped by LoudTwitter

Today's Tweets

00:05 New post on my blog: Today's Tweets: 06:13 Wt: 175.6, RHR: 48, BF: 17.6%, DWD: 7 # 08:21 Wha.. tinyurl.com/cbtm53 #

05:33 Wt: 173.4, RHR: 52 BF: 16.9%, DWD: 8 #

10:08 Is it time to go home yet? #

10:09 New Flickr upload: Cookies have arrived!: Gregoriopolis posted a photo: Must resist... canno.. tinyurl.com/adfh3o #

10:48 How old is David Wilkerson now? At least he's not saying God's going to kill him. He got the crazy. tinyurl.com/dcgbwu #

11:15 Off to the gym: it's interval time! #

12:01 Calibration FAIL! My Garmin 305 thinks .5 mi is 3.5 mi. I love that I ran a 3-minute mile tho. #

13:57 Poor @lancearmstrong! RT @BWEtv: Lance Armstrong is a special man indeed: tr.im/speciallance #

14:40 Question: Are headsets SUPPOSED to be broken as often as toner cartridges are replaced? #

16:45 You know there's going to be a big turnout for a half marathon when they have THREE packet-pickup days in addition to race-day. #

17:20 MapMyRun.com: Completed Sprint Intervals: 10 min warmup, (1 mile (400m RI), 2 miles (800m RI), 2x800 (400m RI)) @ 7:22/mi, 10 min cooldo ... #

17:37 Alright, time for me to head home. Later tweeps. #

17:37 Don't forget, The Biggest Loser is tonight! #

19:45 Oblivion Wait, can't you say that about ALL Dora episodes? My only beef with her is she doesn't speak, she yells. #

20:36 Starting The Biggest Loser. Woo! #

22:20 Alright, time for bed. Gnite. #

22:34 New post on my blog: Sprint Intervals - 7 miles: Today was an interval day, and doing them o.. tinyurl.com/c9r4jb #

---
Follow My Tweet | Automatically shipped by LoudTwitter

Sprint Intervals - 7 miles

Today was an interval day, and doing them on the treadmill last week worked out so well, I wanted to do it this week as well. I also wanted to use the Garmin Forerunner 305, but needed to calibrate the foot pod.

My plan was to run outside a half-mile, measuring with the Garmin, then run back to calibrate. In the end though, it couldn't calibrate for some reason and I had to do the out & back again. So I ran 2 miles before even starting the real workout.

On the treadmill, it was:

1 mile @ 7:22
400m rest interval
2 miles @ 7:22
800m rest interval
800m @ 7:22
800m rest interval
800m @ 7:22
10 min cooldown

The 2 miles were HARD! I ended up splitting it up with some short rests in the middle.

And pain? Minimal. Woohoo! Sunday's gonna rock.