Tempo Run - 6 miles

Today was another gorgeous day, and with it, another fabulous run! I'm learning to appreciate the nice weather as it comes, because lately it's just been so erratic. The rain's supposed to be back tonight and last straight through Saturday, when I have a 14-mile long run. In the meantime, I'm enjoying the weather, for soon it will change.

I seem to be having trouble during tempo runs to keep the warmup as a warmup. Come to think of it, I always have trouble not pushing it durnig warmups! Today's plan was to run 1 mile slow, then 5 miles at tempo pace. In the end, I ran it too fast, walked a bit in the middle miles, then pushed it at the end.





Splits
Mile 1: 9:18/mi
Mile 2: 9:13/mi
Mile 3: 9:32/mi
Mile 4: 9:59/mi
Mile 5: 10:14/mi
Mile 6: 8:53/mi

6 miles, 57:11, 9:32/mi average, 734 calories burned

I walked the rest of the way back to work, ending 6.2 miles in 1:02. It's nice to be able to run 6 miles in under an hour again! Endurance obviously needs some work.

From Twitter 02-24-2010

• 03:03:44: New post on my blog: From Twitter 02-23-2010: 00:30:59: MapMyFitness.com: Completed Stairclimber. 409 (kcal). 00:4... http://bit.ly/caRBOQ
  
• 07:09:40: Wt: 175, RHR: 51, BF: 17.2% #myhealthstats #fb
  
• 07:31:11: I'm at Tower Mart (4217 Arboga Rd., McGowan Pkwy, Olivehurst). http://4sq.com/7CHyek
  
• 13:34:59: listening to "Pink Floyd - Bike" ♫ http://blip.fm/~ln3wz
  
• 13:59:48: I'm at The Gym (9844 Business Park Dr., Sacramento). http://4sq.com/4osLNq
  
• 15:26:23: RT @trainman74: Set the DVR now: TCM running Airplane!/Zero Hour (former is parody of latter) back to back next Fri (3/5).
  
• 16:31:49: How wonderfully bizarre... someone here at work printed Rainbow Racing System's "Guide For Race Directors". Nobody knows who it was. #fb
  
• 16:39:19: Did a weights workout for 24 mins and felt good. Warmup, w/45lb barbell, 3 sets of 5
  Overhead Barbell Squats
  Barbell... http://bit.ly/9ubp03
  
• 16:42:08: Did a elliptical workout 3.15 miles in 33 mins and felt good. Watching standup comedy with the sound turned down rea... http://bit.ly/9mN0i2
  
• 20:09:36: It appears Microsoft Security Essentials hasn't been told that the Malicious Software Removal Tool isn't malware. #fb
  
• 20:10:46: It should also be noted that the executable for Malicious Software Removal Tool is MST.EXE. It pities the fool.
  
• 20:10:54: well I screwed that one up
  
• 20:11:04: MRT.EXE pities the fool.
  
• 20:32:47: Tonight we're gonna rock it tonight!
  
• 20:37:15: http://twitpic.com/156sr7 - I actually owned this album. @hellasound @nturnage
  
• 20:38:48: http://twitpic.com/156t20 - ...and this one. @Hellasound @nturnage
  
• 20:39:58: http://twitpic.com/156t9w - But in 1976? THIS was my favorite.
  
• 20:42:39: Say what you will, but those early excursions into music were important. They were ther first ones *I* wanted. Gave my mom a list.
  
• 20:43:04: The K-Tel album was great because it was a really wide variety of styles. Good times.
  
• 20:49:38: http://twitpic.com/156vcp - Wow, I almost forgot this one. "Hey, Mister Custer, i don' wanna go."
  
• 20:51:13: http://twitpic.com/156vny - I WANTED this one, but my mom bought the other. Moms. ;)
  
• 21:57:57: New post on my blog: Rainy Days & Intervals: Rain, rain, rain. Rain, then rain, and rain some more.I did interval... http://bit.ly/bRa7HS
  

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Weight Training + Elliptical

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

Workout
Triceps Kickbacks, 3x20x(2x20lbs)
Bench Dips, 3x20
Dumbbell Curls, 3x20x(2x15lbs)
Incline Curls, 3x20x(2x15lbs)

24:56, 131 calories

Afterwards, I hopped onto the elliptical for another 33 minutes, 292 additional calories burned for a total of 423 calories.

From Twitter 02-23-2010

• 00:30:59: MapMyFitness.com: Completed Stairclimber. 409 (kcal). 00:42:15
  
• 00:39:14: New post on my blog: Weight Training + Stairclimber: AAAAAAAAAAAAAAAAUGH!Normally I buy fresh ground peanut butter... http://bit.ly/dhKBN7
  
• 03:04:35: New post on my blog: From Twitter 02-22-2010: 03:03:06: New post on my blog: From Twitter 02-21-2010: 03:02:54: Ne... http://bit.ly/9eQeTA
  
• 07:26:16: Wt: 175, RHR: 51, BF: 17.2% #myhealthstats #fb
  
• 08:01:23: I'm at Tower Mart (4217 Arboga Rd., McGowan Pkwy, Olivehurst). http://4sq.com/7CHyek
  
• 09:26:24: RT @leolaporte: The difference between seniors and freshmen...
  
  Abby: "Our debate topic yesterday was John Locke's S... http://j.mp/cwobvZ
  
• 09:27:22: I realize that was my first Lost reference of the day, but that was just an RT... so...
  
• 09:27:28: #Lost. There. I said it.
  
• 13:43:29: I'm at 76 (705 Harbor Pointe Place, West Sacramento). http://4sq.com/bPgBUY
  
• 15:45:14: Everybody sing! Rainy days and intervals always get meeee dowwwwwwwn
  
• 16:29:57: Mapped 02/23/2010 Route (5.10 mi.)
  
• 16:31:30: Completed Intervals. 663 (kcal) Distance 5.10 mi. Duration 00:50:22
  
• 16:35:23: Intervals: 20 min warmup, 4x800 (8:47, 8:34, 8:43, 9:03)/mi, 5.1mi total in 50:22, 9:54/mi average - http://bit.ly/9JNCKH
  
• 16:38:49: Ran 5.08 miles in 50 mins and felt alright. Rainy days & intervals always get me down. I now have a bag full of sog... http://bit.ly/a6hEIR
  
• 18:02:16: #Lost!
  
• 18:55:35: I'm at Fleet Feet Sports (2311 J St, btw 23 St & 24th St, Sacramento). http://4sq.com/5gEF7A
  
• 20:05:16: I just became the mayor of IHOP on @foursquare! http://4sq.com/aBuXjr
  
• 20:05:17: Free Pancake Day! (@ IHOP) http://4sq.com/aBuXjr
  
• 20:21:22: I forgot about the IHOP calorie ranges. Garden Omelette... 790-1620 calories. Heh. #fb
  
• 20:22:04: Create your own omelette... 730-1860.
  
• 20:23:16: Big Steak Omelette 1280-2100 calories #fb
  
• 20:32:24: How odd... spammer's sending political tweets to health-oriented twitterers. What does the situation in Iran have to do with healthy eating?
  
• 21:41:29: I run intervals
  As rain falls, the air is cool
  Shoes full of water
  
• 21:52:08: Back in the office
  A man asks, "In the rain, huh?"
  Mister obvious
  

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