Today's Tweets

00:13 New Flickr upload: 5-21-2009 Splits: Gregoriopolis posted a photo: tinyurl.com/oly5ar #

00:13 New post on my blog: Today's Tweets: 00:33 New post on my blog: Today's Tweets: 00:32 New po.. tinyurl.com/qgnb66 #

01:14 New post on my blog: Circuit Training + 5 miles: Back in the gym today for circuit training:.. tinyurl.com/r5zu62 #

05:29 Wt: 177, RHR: 60, BF: 18% #

05:30 Overtraining or lack of sleep? Yesterday's RHR was 48, today's is 60. #

05:48 RT @RunningRealtor: listening to "Radioactive - The Firm" ♫ blip.fm/~6t5sj - You beat me to it! I almost blipped that yesterday. #

05:54 If you haven't heard of the Bad Boys of Acapella, you should seek them out. The Edlos, "The Lion Sleeps Tonight... ♫ blip.fm/~6t64l #

07:52 RT @shawnz: Sign up to get a buy-one-get-one free Wendy's Frosty coupon: frosty.com/posse/ #

08:01 RT @SKDickey Here's @speedysasquatch's scottish uncle. I think... am I right?? twitpic.com/5ozcb - he looks like @rodmur! #

08:06 RT @karrock: #followfriday oops @cyberpenguin - *snif* I miss @cyberpenguin. Who's with me? #

08:25 More blips! John Hiatt, "Perfectly Good Guitar" ♫ blip.fm/~6th6x #

08:35 Simon & Garfunkel, "My Little Town" ♫ blip.fm/~6ti0t #

08:44 For @beejjorgensen, because I wanna know if he remembers this classic... "Release Me" ♫ blip.fm/~6tirh #

08:50 RT @thegearhouse: New Video Post: Cooking Pizza in the Backcountry? What? bit.ly/gxyoF RT @thebackpackertv That video ROCKS #

09:09 Billy & the Boingers, "U Stink But I Love You" ♫ blip.fm/~6tkst #

10:30 RT @funnyordie: Reno 911's Tom Lennon will punch you in the dick if you don't vote for him.... tinyurl.com/o6qrcpFINALLY! #

10:59 Admin comes in with mail, then says, "DANG, got enough stuff here? You're gonna take over the whole office!" Then waits for a response-yeahh #

11:33 I just got email about Run for Independence in Elk Grove. Hmm... it'll be hot, but sounds like fun. #

11:57 For @alitherunner: Stayin' Alive by ... ? ♫ blip.fm/~6tys2 #

13:03 Interesting. I just drove by a guy riding his bike while reading the paper. #

14:18 It's about time! @HannahMontaana is following me. #

14:19 RT @palm: RT @thinktrain: I just received an email from @barackobama: "June 6th, it all begins." I assume he's talking about the Palm Pre. #

14:25 RT @ghbaker: @gchance lol, Palm Pre? YES WE CAN!! #

15:25 Comfortably Numb Cover, featuring Billy Sherwood, Chris Squire, & Alan White of Yes ♫ blip.fm/~6ufjn #

15:36 Supertramp, "Bloody Well Right" ♫ blip.fm/~6ugdu #

15:42 Rush, "Bravado" ♫ blip.fm/~6ugt9 #

15:43 This time for sure, Rush, "Bravado" ♫ blip.fm/~6ugvb #

15:48 Mason Williams, "Classical Gas" ♫ blip.fm/~6uhaf #

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Circuit Training + 5 miles

Back in the gym today for circuit training:

Circuit 1
Dumbbell Presses on Body Ball, 20 reps (10 per arm)
Dumbbell Flys on Body Ball w/Crunches, 1/2 weight of press, 15 reps
Squats, 50 reps fast (no added weight)
Sprint @ 9mph, 1 min

Circuit 2
Plank, 10 secs
Close-Grip Push-ups, 5 reps
Side Planks w/Inner Thigh Raise, 10 reps
Flip Back to Plank, 5 secs
Close-Grip Push-ups, 5 reps
Side Planks w/Inner Thigh Raise, 10 reps
Flip Back to Plank, 5 secs
Burpies, Straight from Plank, 10 reps
Sumo Squats, 50 reps
Sprint @ 9mph, 1 min

Circuit 3
Frog Push-ups, 20 reps
Squat Thrusts, 20 reps
Static Squat, 30 secs
W Shoulder Press w/Leg Extension, 10 reps each leg
Jump Rope, 1 min

Circuit 4
Bench Dips, 20 reps
Rope Tricep Presses, Until failure (20 reps @ 40lbs)
Static Lunges w/Lateral Shoulder Raise, 10 reps w/each leg forward
Mountain Climbers, 1 min
Boat Pose, 30 secs

Circuit 5
Jump Rope, 1 min
Bicycle Crunches, 50 reps
Extended Plank, 2 minutes

28 minutes, 234 calories burned

Then this evening, I ran 5 miles, burning 608 calories. Total for today: 842 calories.



Splits
Mile 1: 8:57
Mile 2: 9:05
Mile 3: 10:12
Mile 4: 10:16
Mile 5: 9:54
.08 Mi: 8:55

5.08 miles, 49:11, 608 calories burned

After my run, I realized I was out of Power Ade Zero! So I had to think, what can give me plenty of sodium? Cottage cheese! Did you know that one serving, a half a cup, has 400mg of sodium? I also had an orange. Total intake for the day: 1420.

Anyway, I'm hoping that I can sustain this pattern of working out at the gym at lunch and running in the evening. We'll see how it goes long-term.

Today's Tweets

00:33 New post on my blog: Today's Tweets: 00:32 New post on my blog: Today's Tweets: 00:43 Tears .. tinyurl.com/ry4apl #

05:41 Wt: 179, RHR: 48, BF: 18.1% #

07:41 Good morning my wonderful tweeps! #

09:51 Yes - "The Revealing Science of God" ♫ blip.fm/~6r5a4 #

10:12 Yes - "The Remembering (High The Memory)" ♫ blip.fm/~6r6yf #

10:33 Yes - "The Ancient (Giants Under The Sun)" ♫ blip.fm/~6r8rc #

10:54 Yes - "Ritual (Nous Sommes Du Soleil)" ♫ blip.fm/~6rakn #

11:16 Woo! I just blipped (and listened to) Tales From Topographic Oceans. :) #

11:18 Chicago - "Saturday in the Park" ♫ blip.fm/~6rcjh #

11:38 RT @EthanSuplee: twitpic.com/5myv0 - I see a move to modeling in my future... #SaveEarl - ethan have you lost weight? #

12:34 I'm off to the gym! Gettin' my aaahhhs to Maaahhs! #

13:47 Holy cow. I just found out this guy in one of our remote offices had a motorcycle accident & lost his leg. #

14:16 For @Matthew_GoWagon: Bauhaus, "Bela Lugosi's Dead" ♫ blip.fm/~6rrnm #

14:25 I'm sensing a theme here. Siouxsie and the Banshees, "Cities in Dust" ♫ blip.fm/~6rsed #

14:29 While I'm at it, may as well get this one out there. Siouxsie again, "Peek-a-Boo" ♫ blip.fm/~6rsr8 #

15:01 Warm Leatherette! Woo! ♫ blip.fm/~6rv9b #

15:11 What do you get when you turn Another One Bites the Dust BACKWARDS? ♫ blip.fm/~6rw25 #

15:30 Switching gears: Frank Zappa, "Dancin' Fool" ♫ blip.fm/~6rxiy #

16:00 Here we go. Rush, "Red Sector A" ♫ blip.fm/~6rzmp #

16:06 Rush, "Nobody's Hero" ♫ blip.fm/~6s013 #

16:07 MapMyFitness.com: Completed Circuit Training. 234 (kcal). 00:28:48 #

16:15 Wow, oh wow, I didn't know she ever covered Yes. Happy Rhodes, "The Keep/Yes Medley" ♫ blip.fm/~6s0m0 #

23:09 Good evening, all #

23:18 Ran 5.1 miles - m8.to/1r4 #

23:20 Didn't have any sports drink after, and I was like, what has sodium? Then I realized: cottage cheese. 800mg per serving! #

23:48 Mapped 05/21/2009 Route (5.09 mi.) #

23:51 Completed Regular Run. 608 (kcal) Distance 5.09 mi. Duration 00:49:11 #

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Today's Tweets

00:32 New post on my blog: Today's Tweets: 00:43 Tears For Fears... think back... ♫ blip.fm/~6l9oc.. tinyurl.com/ohteme #

05:43 Wt: 179, RHR: 50, BF: 18.1% #

07:55 Good morning! To start the day: Slumdog Price Is Right! tinyurl.com/qwhjqg #

07:59 Last night I introduced my son to "real" Star Trek: Where No Man Has Gone Before! It feels so different than the rest of the show, too. #

08:03 William Shatner w/Ben Folds & Joe Jackson, "Common People" ♫ blip.fm/~6odps #

08:16 William Shatner w/Henry Rollins, "I Can't Get Behind That" ♫ blip.fm/~6oerp #

08:25 Queen "Who Wants to Live Forever"" ♫ blip.fm/~6offz #

08:29 Getting tired of blips cutting out midway through! #

08:50 Steven Delopolous: "Young son! Gonna take you to Washington! Gonna be my number one!"" ♫ blip.fm/~6ohfq #

08:57 Burlap to Cashmere RIP, "Digee Dime" ♫ blip.fm/~6oi23 #

09:44 FINALLY Runner's World came in the mail. And look, a big page-size ad for Hydroxycut! #

10:11 Does anyone have any hiking/backpacking tweeps they can share with me? Most of mine are running-related and soon I'll be boring them. #

10:31 Time to change clothes, gonna run, woo! #

10:55 Instant message from mom: "Yesterday, my computer said it is polluted with over 700 trojan viruses. What now?" AAUGH! #

11:04 Great Pre article headline: "I'm running late. Wait, my phone already told you." #

11:16 RT @DarkUFO: Another New Promo of V featuring Elizabeth Mitchell bit.ly/a87V9 - WOO! #

11:27 Do I know my mom or what? "It was a thing that said to check for viruses and to install this accu check. I just closed the window." #

13:18 Ran 6.0 miles - m8.to/1og #

13:18 Ran 6.0 miles - m8.to/1oi #

13:25 For @alitherunner: Elvis Costello, "Pump It Up" ♫ blip.fm/~6p4ti #

13:37 Completed Regular Run. 778 (kcal) Distance 6.01 mi. Duration 00:58:35 #

15:36 RT @sacbee_news: Body found behind Rancho Cordova business tinyurl.com/ogekfv - OH MY GOD it was a dead body. I saw it while running! #

15:37 Seriously, at Fite Circle there were two cops, knelt down beside a bike that was on the ground and a guy sprawled out, calling on the radio #

15:54 The paper just updated that article, it wasn't the guy I saw. This guy was behind a dumpster, my guy was on the side of the road. #

16:38 Wednesday night, that means Los... AW CRAP!!! Now what do I do?!?!?!?! #

16:42 RE my sweat band: "What an amazing new smell you've discovered!" #

16:48 Off to see The Wizard. And by Wizard, I mean a bottle of a carbonated, greenish, highly addictive "drink" called Diet Dew. #

19:43 Uninstalling Internet Explorer 8. #

21:34 New Flickr upload: 5-20-2009 Splits: Gregoriopolis posted a photo: tinyurl.com/q42gw8 #

21:34 New post on my blog: 6-Mile Run: I ran 6 miles today!Yeah!I just had a great run is all. It .. tinyurl.com/qwczdj #

22:21 Nite everyone. #

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