12/26, 28, 29, & 30/07: 10, 5, 4, & 13 Mile Runs: Demopolis & Birmingham, AL

I keep finding it hard to blog after each run. What a lazy, out of control bum! I have kept up with the Daily Source Code, Phedippidations, and the Accident Hash podcasts. I added NPR's This American Life to my subscription list. I have always been a fan of the show, but seldom hear it when aired. Since this is my last run for 2007, I totaled up my mileage for the year: 1313 miles run in 2007. Wow! A good year for running. A hard year for working. A good year for the family. I guess I can' complain much.

I listened to Tech Nation's Dr. Moira Gunn talk with Bob Drogin about "Curveball" which is the title of a book Bob wrote as well as the code-name for the sole source for the chemical trucks Colin Powell described at the UN in 2003. Of course, it was a sham put forward by Curveball. He had no idea of the impact of his statements and wasn't trying to commit a country to war. The interview and the story are amazing. It shows how a cast of human characters can spin an unbelievable tale with horrendous outcomes without really planning to do so.

Data

12/26/2007: Demopolis, AL

Distance:	10 Miles
Time:	1:30:53
Heart Rate:	149
Pace:	9:05
Weather:	Mostly cloudy Temperature-51° Humidity-66%
Turned around at the 5 mile mark on this 17 mile route

12/28/2007: Neighborhood

Distance:	5 Miles
Time:	48:46
Heart Rate:	148
Pace:	9:45
Weather:	Raining (I got soaked) Temperature-55° Humidity-90%

12/29/2007: Neighborhood

Distance:	4 Miles
Time:	38:27
Heart Rate:	144
Pace:	9:36
Weather:	Cloudy Temperature-46° Humidity-86%

12/30/2007: Jemison-Montclair Loop: Birmingham, AL

Distance:	13 Miles
Time:	1:59:38
Heart Rate:	151
Pace:	9:12
Weather:	Mostly cloudy Temperature-46° Humidity-96%
Route (I didn't loop parking lot at the end)

12/25/07: 5 Mile Run: Demopolis, AL

I finished listening to Phedippidations. I either ran stronger than I expected to or shorter than I thought. Judging by the the heart rate, I suspect it was the former. Cool. It has been hard to eat appropriately in the midst of the holidays when I am really the only person in the family that tries to eat exactly as "they" recommend. You know: 3 vegetables, 2 fruits, 3 grains, etc. Overall, I think I did well.

Data

Distance:	5.12 Miles
Time:	44:38
Heart Rate:	154
Pace:	8:43
Weather:	Mostly Cloudy Temperature-51° Humidity-46%
Route

12/23/07: 17 Mile Run: Demopolis, AL

A cold run during which I listened to 3 new CDs I recently purchased. I especially liked the Sum 41 CD. I loved about 1/2 of Fergie's songs. The slower, more "chickish" ones were not on my preferred list. But, she is talented and I did her sound in general. I finished up the latest Daily Source Code and Accident Hash, and started the latest Phedippidations.

Data

Distance:	17 Miles
Time:	2:36:30
Heart Rate:	147
Pace:	9:12
Weather:	Mostly Cloudy Temperature-35° Humidity-69%
Route

12/18-22/07: 7, 10, 8, and 3 Mile Runs

Another week of being too busy to blog regularly. I have kept up with the Daily Source Code, Phedippidations, and the Accident Hash podcasts. I was looking for references to an organizational style I remembered serving within the in US Air Force. Amazingly, I found a rich one. It just amazes me to see how much rich information is made instantly available thanks to the internet. I also came across a site dedicated to the planes I worked on, F-111.net. I have been using some of the concepts from the organization article to shape some thoughts related to my current work which has nothing to do with planes or the military. You just never know where something may end up being applied in life.

Data

12/18/2007

Distance:	7 Miles
Time:	1:02:59
Heart Rate:	146
Pace:	8:59
Weather:	Clear Temperature-30° Humidity-78%

12/19/2007

Distance:	10 Miles
Time:	1:30:28
Heart Rate:	148
Pace:	9:02
Weather:	Cloudy Temperature-48° Humidity-68%

12/21/2007

Distance:	8 Miles
Time:	1:15:41
Heart Rate:	144
Pace:	9:27
Weather:	Cloudy Temperature-52° Humidity-90%

12/22/2007

Distance:	3 Miles (Demopolis, AL)
Time:	28:24
Heart Rate:	142
Pace:	9:28
Weather:	Overcast Temperature-53° Humidity-86%

Cooper River Bridge Run History

I got my annual notice to sign up for the Copper River Bridge Run. As I was looking around on the site, I noticed that they have many years of results. So, I decided to chart 'em for my own reference point. I did break the listed PR recently.

Year	Clock Time	Chip Time	Comment
1995	1:00:31	N/A
1996	53:40	N/A
1997	53:46	49:49
1998	54:08	51:32
1999	48:22	48:22	PR
2000	58:27	55:05
2001			Didn't run :(
2002	51:43	51:03
2003	55:49	54:49
2004	55:23
2005	56:09
2006	54:04	53:37
2007	51:10	49:39
2008		48:39

12/16/07: 15 Mile Run: Brownell-Montclair-Shades Creek

I started the run listening to The Daily Source Code and Phedippidations. I finished the run listening to the running mix on shuffle for the rest of the run. It was cold and windy. No problem on the run. Adam has apparently got himself on some list that will cause him to be heavily scrutinized every time he visits the US. And, during the show says we should declare independence from the US government and air our influence by dramatically reducing our consuming behavior. I wonder, could it be this kind of banter is the source of his entry on "the list". Hum....

Data

Distance:	15.21 Miles (as measured with GPS earlier this year)
Time:	2:21:18
Heart Rate:	147
Pace:	9:17
Weather:	Overcast Temperature-35° Humidity-70%
Route:	Al's 15 Miler

12/15/07: 3.1 Mile run: 13th Annual Meadow Brook Runs 5K

Another really strong run! I picked up a conversation with Dan (not "Dave" as I thought last Sunday). Well, it is probably safer to say he picked up the conversation. I was in the middle of a functional test. Some guys from a local function fitness business, PhysioFitness, were there and offering test of functional fitness. While I was a doing a push-up, I heard Dan say something about "Bob". He had my name right. We chatted for quite a while and I learned that not only did I have his name wrong, he knew I wrote it wrong last week. He was very nice about it though. It is interesting that his experience with cholesterol is much like mine. He had it checked; it was high; he changed his diet and added some exercise and got it to a normal reading. Good for him and may we both stay successful at keeping our levels normal.

I ran really well. Although, I was definitely pushing hard in the last 1/2 mile. It was very difficult to not slow down, but I don't think I did. I ran the first mile at about 7:20 and averaged 7:23 for the run, so I'm pleased. What is most satisfying is that every race I do seems to be faster than the last one of the same length. That is after the first of the particular length. The first ones are alarming faster than those ran before the change in diet. Yeppee!

My chat with Dan also reminded me that I had forgot to mention my wonderful idea. I am a gadget person. I am typically and early adopter of new stuff. I pay too much and use them forever. Anyway, I spotted a visor that one can wear to get the experience of a wide screen TV. While running the 7 miler yesterday, I though what if you could impost an image from the visor into your view while running in a manner that doesn't obstruct you need to see that's around you. The visor would post a running buddy or coach along side you. The coach would keep you on pace automatically. If slow, the running buddy gets in front. If you go too fast, he falls behind. Add sound and personality, and this runny buddy could encourage and dissuade you. Now, add some cleaver analysis based on past performance data and performance goals, and the virtual buddy and administer your training like an expert. He would know when you need to start and finish strength training during your running as you prepare for your next marathon. I need to be the CEO of the company that brings this idea to market.

They were going to give away lots of stuff after the race. I waited around a bit, but it became clear the process was going to take a very long time, so I headed home. I also managed to let a few people who finished after me get cards ahead of me. Translation the finish position and mine is wrong.

Data

Distance:	3.1 Miles
Time:	22:54
Heart Rate:	165
Pace:	7:23
Weather:	Mostly Cloudy Temperature-57° Humidity-63%
Route

12/11,12, &14/07: 5, 10, & 7 Mile Runs: Neighborhood

Another week of being too busy to blog regularly. I have kept up with the Daily Source Code. Adam, on the Daily Source Code still has a theme about the industrial-military complex going on.Someone called in and called him to the carpet for being a big consumer (Adam is a big consumer). Adam noted that this compliant was non-productive and that it is just a conversation. Seems to me the point might be that if it is just conversation, what's the point. We are raping this planet, we should feel guilty, but most importantly, we should do something. Be a do'er Adam. Give up the travel, stuff, and travel. Be a steward! OK, I'm partially kidding. Like Adam, I believe we should do something, but somehow find a way to justify all the stuff I have to have.

I bought a home cholesterol check kit and my level is just a hair over 200, yeppee. That would be down about 35 points from the last check of 241 at the clinic. I am hoping this is accurate for obvious reasons. I will use this same kit before my next clinic visit to get a comparison, but I am pleased that I have something I can use to get more frequent and convenient measures.

Data

12/011/2007

Distance:	5 Miles
Time:	47:39
Heart Rate:	143
Pace:	9:31
Weather:	Clear Temperature-60° Humidity-86%

12/12/2007

Distance:	10 Miles
Time:	1:31:15
Heart Rate:	150
Pace:	9:07
Weather:	Clear Temperature-71° Humidity-76%

12/14/2007

Distance:	7 Miles
Time:	1:04:48
Heart Rate:	Not recorded, used GPS
Pace:	9:15
Weather:	Overcast Temperature-48° Humidity-87%

12/09/07: 13 Mile Run: Jemison-Montclair Loop, Birmingham, AL

No Judy. But, I did run the first 3 miles with Prince and a fellow I just met, Dave I think the name was. I am horrible with remembering names and I had my headphones on when he first walked up. He was a very nice guy that started running 6 months ago and is aiming for the Mercedes Marathon too. I was too talkative during the run and likely talked their ears off. But, it was fun to run with someone.

I ran the final 10 alone. I had the iPod on shuffle through the running music favorites. It was a pleasant and uneventful run. I did meet 2 talkative and friendly women at the coffee shop at Cahaba Rd and Fairway Dr. They were out on a 5 miler. We chatted briefly by the water jug that the coffee shop puts out there. The weather was damp, but quite warm which seems amazing for December. It was good for running though. A lot of folks mentioned Phedippidations. Dave, if I got his name right, even noticed that I put a picture on Phedippidations Frapper map and indicated that he had heard Steve mention me in a show he listened to recently. What a small world, eh?

Data

Distance:	13 Miles
Time:	2:03:20
Heart Rate:	148
Pace:	9:29
Weather:	Cloudy Temperature-64° Humidity-97%
Route	Brownell-Montclair Loop I didn't circle the parking lot

12/05-08/07: 8, 6, & 5 Mile Runs: Neighborhood

Another week of being too busy to blog regularly. I have eaten pretty healthily this week and got all of my planned miles. I did have to add 2 miles to Saturday's run due to the short run in Erie, PA. I have kept up with the Daily Source Code and Phedippidations. Adam, on the Daily Source Code has a theme about the industrial-military complex going on. The basic flow seems to be that we should all stop consuming so much and follow the money to make sure that we are not directly supporting those that feed the machine. Good luck on that adventure. I do believe it is noble and right, but suspect untangling the web we have weaved to form the machine will take tons and tons of effort. But, yes we should try.

As for Pheppidations, this week's episode about Billy Mills is awesome. I was listening when I ran this morning and I just balled started crying as the story described Billy approaching the finish line for his gold medal run in the 1964 10K Olympic run. Billy sure sounds like a wonderful person and role model. Great story and very well produced by Steve, host of Phedippidations.

Data

12/05/2007

Distance:	8 Miles
Time:	1:13:00
Heart Rate:	147
Pace:	9:07
Weather:	Clear Temperature-59° Humidity-42%

12/07/2007

Distance:	6 Miles
Time:	56:05
Heart Rate:	147
Pace:	9:20
Weather:	Clear Temperature-44° Humidity-65%

12/08/2007

Distance:	5 Miles
Time:	46:42
Heart Rate:	146
Pace:	9:20
Weather:	Cloudy Temperature-60° Humidity-93%

12/04/07: 3 Mile Run: Treadmill in Erie, PA

The weather outside was frightful (very cold and icy). So, I went to the hotel's exercise room. And, man I just can't run long on a treadmill. I was targeting 5, but only managed 3. I will do an additional 2 miles sometime during the week to make up for the shortage. I listened to the Daily Source Code.

Data

Distance:	3 Miles
Time:	27:07
Weather:	Indoors

12/02/07: 17 Mile Run: Demopolis, AL

I was unnecessarily worried about my ability to run 17 miles before this run. No problem. It was long, but I was never in danger of running out of steam. The weather was beautiful especially for December. I listened to the iPod shuffle through 2 1/2 hours of music. Joe Ely showed up a remarkable number of times. I made nearly as far as Jim Bird's hay art. I could see the Snoopy in the picture at the website as I turned around. And, I saw a beaver or an otter cross the road. Remarkably, I passed 2 other runners outside of town too.

Data

Distance:	17 Miles
Time:	2:37:00
Heart Rate:	147
Pace:	9:14
Weather:	Overcast Temperature-60° Humidity-78%
Route

12/01/07: 3.1 Mile Run: Demopolis, AL (COTR Jingle Bell Run)

I ran the 15th Christmas on the River (COTR) Jingle Bell Run in Demopolis, AL. I run this every year from my wife's hometown. I ran particularly strong this year. This is not my PR for the 5K distance, but it is one of my more respectable times. I ran consistently, was never passed, and passed people all through the race. Yes, it felt good. I am hoping it doesn't distract from tomorrow's 17 miler which is the longest distance I have run since last year's Mercedes Marathon. This is the race I am training for now, of course.

I am also enjoying many of the other COTR festivities while we are here. We watched the daytime parades today and will be attending the evening time parade on the water followed by fireworks. It is a good time for the family.

Data

	Distance:	3.1 Miles
	Time:	23:15
	Heart Rate:	165
	Pace:	7:30
	Weather:	Clear Temperature-54° Humidity-29%