From Twitter 08-27-2009

• 09:06:54: WHY must users make Vista look like Windows 95/98? Furthermore why should that option exist?
  
• 10:39:35: RT @kwmurphy: For those who missed it, or want to see it again, our Rifftrax Live show will be rebroadcast in theaters. Details soon.
  
• 11:34:16: http://twitpic.com/fgyaj - Just in from my 3-mile run.
  
• 11:46:41: Ran 3 miles easy (9:20, 9:14, 9:57), walked .2 miles - http://m8.to/2u2
  
• 11:49:19: Work ordered pizza for lunch. Should I? YOU MAKE THE CALL.
  
• 12:08:27: Summer Glau's on Dollhouse! Woohoo! http://bit.ly/8ENpe
  
• 12:09:58: RT @gchance: Summer Glau's on Dollhouse! Woohoo! http://bit.ly/8ENpe Jamie Bamber & Michael Hogan will guest, too. Wowsers.
  
• 12:34:27: MapMyRun.com: Updated Easy Run. 402 (kcal). 3.19 mi.. 00:32:55
  
• 12:35:32: OH my gosh! @mapmyrun fixed their twitter updater! Woo!
  
• 13:55:04: RT @eddieizzard: Day off but I decided to run up to the top of Arthur's Seat, the mini mountain on the south side of Edinburgh - unstoppable
  
• 14:35:49: I connected to a user's computer to see if he was at his desk or not. He was, so I called but no answer so I left a message. Still connected
  
• 14:36:00: I watched the user clear his cookies & history, then the phone rang :-D
  
• 15:04:43: This is great! (fixed the link) RT @hikers_com: Man beaten by Wild in Teva's parody videos http://tinyurl.com/nlb5d2
  
• 20:23:27: That never gets old!
  
• 20:41:15: Tonight I gave my car to someone in great need. That was awesome.
  
• 21:00:22: Two car announcements in two minutes' time. Woo!
  
• 21:11:24: RT @cyktrussell: #FF @rundigger 'cuz he flew the President's helio-chopter.hah I forgot all about that
  
• 21:37:18: Someone just posted this to Facebook, a group photo from 2003. I'm in the red t-shirt up front: http://tinyurl.com/kodjt2
  
• 22:15:50: New post on my blog: CIM Training Week 4, Day 4: 3 miles easy: Today was one of those days w.. http://bit.ly/H7FbZ
  

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CIM Training Week 4, Day 4: 3 miles easy

Today was one of those days where you just feel... fat. Yes, I had a fat day. So then this evening, someone posted this picture to Facebook. That's me in the red t-shirt in the front row.


It really brought things into perspective! Yes, I'm up in weight from my lowest, but my, how far I've come. The cabin we stayed at is called Hilltop, named appropriately because it's a hike up a hill to get there. Up, down, up, down, I used to have a HECK of a time. A few years ago, I went on a 3-mile run with my pastor up the same hills.

Speaking of 3-milers, today was another easy one. Believe me, I was ready for easy,, after yesterday's intervals!





Splits
Mile 1: 9:20
Mile 2: 9:14
Mile 3: 9:57

Walked the last .2 miles back to work. 3 miles total, 28:18, 9:30/mi average pace, 402 calories burned.

From Twitter 08-26-2009

• 03:14:45: New post on my blog: From Twitter 08-25-2009: 03:19:24: New post on my blog: From Twitter 08.. http://bit.ly/KBzbp
  
• 06:22:13: Wt: 177, RHR: 48, BF: 18.3%
  
• 07:50:12: Made it to work finally! That freeway construction outside of town is in full swing now.
  
• 08:16:47: RT @Oblivion: THAT is irony, RT @RTDNEWS: #RVA SPCA chief 's dog died after being left in hot car for 4 hours. http://bit.ly/397PLL - d'oh!
  
• 08:22:56: Yes, I said bazillion.
  
• 08:23:57: Jimmy Moore uses it on his videos
  
• 08:55:48: Damn Microsoft for causing confusion and delay by calling reboot "restart"
  
• 08:56:19: Ooh, ooh! - RT @JillianMichaels: Check it out, clips from the new season of BL! http://bit.ly/1lkU6y
  
• 09:38:00: RT @Ali_Sweeney: I will give away an EA Sports Active to a new follower of @MDAnews on Friday. So follow them for a chance to win!
  
• 10:21:52: RT @BackpackerMag: dumb yosemite campers leave food out for bear. video: http://bit.ly/5Uf1K #fb
  
• 12:37:32: User: "But you showed me how to do this BEFORE." Me: "Please look at this flowchart..."
  
• 12:37:54: I don't REMEMBER telling him how to do it before, much less how to do it.
  
• 12:39:53: Coffia
  
• 12:40:06: Or Chiaffee
  
• 12:41:55: it'd be like coffee jello... or that stuff they ate in the matrix flavored like coffee
  
• 12:42:47: Geez after today's intervals I'm going to enjoy just doing 3 miles tomorrow. Those were tough.
  
• 14:23:40: Here's #2: RT @CelebNewsWire: RIP Dominick Dunne http://bit.ly/3J7DF9
  
• 16:01:27: Hydration motivational poster: http://tinyurl.com/l9qk4r
  
• 16:10:33: Wow... RT @AZRunningNews: #marathon #running Madonna Madonna Prepares ForUltra Marathon Contactmusic News http://bit.ly/17FJM5
  
• 18:54:29: RT @runnrgrl: camel toe #meganfox - and that's a problem how?
  
• 21:43:07: RT @thechoirtweet: Derri says: working on a new Choir song. It's really good! we're going into the studio starting the 2nd week of Sept.
  
• 22:55:06: Madonna rumor was false. :) She's not training for Marathon des Sables after all. http://tinyurl.com/kwxquv @bicoastalite
  

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CIM Training Week 4, Day 3: 6 miles (intervals)

Today's intervals killed me. I'm now clinically dead. It's not so bad, reanimation's occurred, and aside from an insatiable appetite for human brains, I think I'm good.



10 minute warmup, 12x400m (90s rest), 10 minute cooldown


Intervals
1: 7:48/mi
2: 7:54/mi
3: 7:57/mi
4: 8:21/mi
5: 9:00/mi
6: 8:15/mi
7: 8:29/mi
8: 8:48/mi
9: 10:35/mi
10: 8:32/mi
11: 9:45/mi
12: 9:11/mi

Obviously I got worn down pretty badly towards the end. Part of my problem was I ran over the freeway, I probably should have stayed on the one side, avoided traffic & the overpasses, and backtracked. Still, they did their job and alternated high/low heart rates.

I did this workout last year in preparation for the last marathon, didn't go over the freeway, and stayed below 8 minutes per mile. I forget if I'll be doing this workout again before December, but if I do, I'll stick to the one side.

6.11 miles, 1:04:11, 10:30/mi, 846 calories burned.