Jan 30-Feb 3, 2008: 4 Runs in the Birmingham, AL: 7, 3, 3 & 11 Miles

I kept up with the Daily Source Code, This American Life, and Phedippidations. I am still thinking about politics a bit since our primary election is this coming Tuesday. I am updating my del.icio.us 2008 Campaign links as I spot things that are most influential on my thinking. A perusal there will show that I have settled on Obama as my choice. I shared this switch in my thinking with the person that challenged me to think about what my Iraq war stance was last week. He, too, is leaning towards Obama. At this point, I say "cool beans" to that.

Today's run was steady and felt great. I did not see Dan today. I noticed his absence and hope that it doesn't mean anything that he didn't come out for the last group run before the marathon next week. Prince was there as were quite a few others. There weren't many of the Mercedes Marathon runners though.

Data

02/03/2008: Shades Creek + Jemison Park-Mountain Brook Loop

Distance:	11.2 Miles
Time:	1:51:04
Heart Rate:	145
Pace:	9:54
Weather:	Cloudy Temperature-44° Humidity-83%
Brownell 7 Miler + Jemison/Mountainbrook 4 Miler

02/02/2008: Neighborhood

Distance:	3 Miles
Time:	28:36
Heart Rate:	146
Pace:	9:31
Weather:	Clear Temperature-31° Humidity-85%

02/01/2008: Neighborhood

Distance:	3 Miles
Time:	28:10
Heart Rate:	146
Pace:	9:23
Weather:	Clear Temperature-46° Humidity-54%

01/30/2008: Neighborhood

Distance:	7 Miles
Time:	1:04:11
Heart Rate:	152
Pace:	9:10
Weather:	Clear Temperature-41° Humidity-32%

01/29/08: 4 Mile Run: Neighborhood

I finished off show 714 of the Daily Source Code, the latest Phedippidations, and started an Accident Hash during this early morning run.

I have not been able to shake the criticism I got during Sunday's run from my mind. I think the main thing that keeps bugging me is that knowledge that I was opposed to the Iraq invasion from the beginning with the firm belief that we were being fed a line (and we were). I also believe that our arrogant manner of dealing with the rest of the world under the current administration on top of others ills of the past, have created a climate where we don't seem to stand up to the ideals that most of us really hold dear. So, I have reflected and reflected. I have read a few editorials by Thomas Friedman, NY Times, whose view I respect and read the websites of several presidential candidates. The result? I have decided that perhaps an orderly, and timed withdrawal from Iraq is in order. That, we need a change in style that acknowledges our current conditions and directly seeks to alter and right them. So, I am beginning to lean back to my liberal roots and most specifically towards Obama. I do hope I settle on something before the primary vote gets here on Feb. 5th.

Data

January Total:	155 Miles
2008 Total:	155 Miles

Distance:	4 Miles
Time:	36:38
Heart Rate:	153
Pace:	9:09
Weather:	Cloudy Temperature-52° Humidity-77%

01/27/08: 13 Mile Run: Shades Creek + Jemsion/Crestline in Birmingham, AL

I'm still in taper mode for the big on, the Mercedes Marathon, in 2 weeks. I ran with the group again. Although, Dan and I ran a bit in front for the first 7 miles. We rejoined the group at Brownell as we took off for the last 6 miles. I got on a rant about politics and how we need to stay the course in Irag and that it will take a long time. This rubbed at least one of the folks in the group the wrong way and I was reminded that moms and dads of soldiers may feel different. Of course, I made a stupid remark about how they voted George W. in twice. And, there was some mention about how "they" have been fighting for 2000 years and nothing we do in the next 10 will make any difference.

I still think we Americans went into Iraq uninvited and violently. We shook up the balance of power and created a situation where fundamentalists and various factions brought murder, suicide bombs, and all kinds of evil to bear on those that may have not been directly exposed to such violence under Sadaam. And, no I am certainly not playing that jerk up as some kind of nice guy. My point is we may have created an environment that is not just reflective of some 2000 year old battle that was underway when we showed up with our "Shock and Awe". We made a mess. I was totally opposed to going in the first place. I was totally opposed to voting yes for George W. Bush, both times. But, my country (and by extension me) is responsible for the current street climate in Baghdad. I hate it. I hate that anybody is dying . And, everyone who dies, American and otherwise, has parents that likely wish they hadn't. I still believe we have an obligation to make what we created at least as good as what we found. That ain't saying much for Iraq, but I do believe it is worse than when we got there. To simply leave feels so wrong. Knowing American kids (the young soldiers) are dying does also feel so wrong. Hell, knowing that any human anywhere is intentionally causing harm to another human feels so wrong. War sucks! Mean people suck!

The "they have been fighting for 2000 years" feels like lumping 1.6 billion muslims into one group and saying "stick 'em behind a wall and let 'em fight it out". I have a hard time with that too. One need only hear about female runners being beaten with sticks in Pakistan because they dare wear something closer to running apparel than a burka to feel a morale obligation to right such wrongs. I sure don't know the right answers or definitively how to change the tide in such places. But, I don't think isolationism is one of them. At some level, what is wrong is wrong and it is not a theological question. Somebody has to stand up and say "stop it". "They", those that are willing to kill, beat, and maim in the name of theology are not going to say "ok". It will take a fight and some will get hurt.

And last, but not least, if we leave, "they" will regroup and we will hear from them again. Of that, I'm sure. Our leaving would be their victory. Their victory will be their rallying cry. It must end, not continue. But, it is also true that there is probably no easy way to be rational about the right thing to do when regardless of what option is selected somebody, somewhere will die. We will have Americans dying if we stay. We will likely see more Iraqis die if we leave.

:(

Data

January Total:	151 Miles
2008 Total:	151 Miles

Distance:	13 Miles
Time:	2:01:15
Heart Rate:	148
Pace:	9:19
Weather:	Cloudy Temperature-35° Humidity-85%
Route:	Brownell 7 Miler + Brownell/Crestline 6 Miler

Jan 22-26, 2008: 4 Runs in the Birmingham, AL: 5, 8, 5 & 3 Miles

I kept up with the Daily Source Code, This American Life, and Phedippidations. Adam keeps going on what the heck are we doing in Afghanistan and Irag. For Afghanistan, I believe we were absolutely just in going in. Iraq, we were not, but we did. Given the tactics and the quite apparent evilness of the Taliban, we simply can't abandon Afghanistan and let them resume the hellish control they had before. Not to mention their welcoming stance to Bin Laden. For Iraq, we created the mess, we have to make sure civility is achieved before we leave.

Which reminds me, a friend of mine sent me a link to a website where you can answer some questions and they score your answers against the Democratic and Republican candidates for the U.S. Presidency race in 2008. Thanks to my Iraq position, I come out favoring several Republican candidates. I haven't made up my mind how I'm voting yet, but this quiz is helping me shape my investigation and thoughts. I do wish McCain was younger.

And, IBM did not release the Notes client for the iPhone as some had predicted. :( Add to that, an idiot analyst apparently said:

However, Kevin McIsaac, an analyst at research firm IBRS, said he's not sure Lotus Notes will have a large impact on enterprise adoption of the device. "I can't really imagine someone who's really hip and cool--like an iPhone user--wanting to use Lotus Notes," he said.

Like no cool person happens to work for a company who has choosen Notes as the corporate email system. Give me a break. Note to self=>Upon noticing any analyst report authored by Kevin McIsaac, execute skeptic reception.

Data

January Total:	138 Miles
2008 Total:	138 Miles

01/26/2008: Local YMCA Gym (Inside track)

Distance:	3 Miles
Time:	26:16
Heart Rate:	157
Pace:	8:45
Weather:	Cloudy, Light fog Temperature-34° Humidity-89%

01/25/2008: Neighborhood

Distance:	5 Miles
Time:	45:40
Heart Rate:	148
Pace:	9:07
Weather:	Mostly cloudy Temperature-39° Humidity-31%

01/23/2008: Neighborhood

Distance:	8 Miles
Time:	1:13:09
Heart Rate:	152
Pace:	9:08
Weather:	Cloudy Temperature-38° Humidity-76%

01/22/2008: Neighborhood

Distance:	5 Miles
Time:	47:00
Heart Rate:	152
Pace:	9:24
Weather:	Clear Temperature-39° Humidity-65%

01/20/08: 15 Mile Run: Birmingham, AL

Well, last night I felt like crap with a headache and some congestion. I took an Alieve and laid around. I was afraid I would not be able to go out to run today, but I felt fine when I work up.

Yeppee! I ran with the group again. This could become a habit as I have to admit the camaraderie is good. I took the headset off and interacted with the group as we ran. We were accosted by man that ran his car straight at us as he has made it his mission to force runners on to sidewalks. Prince approached him and asked what Church he attends. The man claimed to be a lawyer and that he would see to it that a warrant for Prince's arrest was imminent. This guy is near 60 years old, I guess, and he gets so riled at runners on the side of the road that he gets angry and wants to have them arrested. Is this the biggest legal issue he needs to solve in his life, give me a break! Not to mention he was clearly angry. He needs help! We had a much smaller group this week.

I wore a sleeveless, high tech shirt, a turtleneck high tech shirt, and a light windbreaker for my upper layers. Tights and 2 pair of socks for the lower level. I also wore a light pair of gloves under my running glove/mitten hybrids and an ear cover. These layesrs were about right for the condition. I did occasionally feel as if I was overdressed.

Data

January Total:	117 Miles
2008 Total:	117 Miles

Distance:	15.22 Miles
Time:	2:19:54
Heart Rate:	145
Pace:	9:11
Weather:	Clear Temperature-17° Humidity-51%
Route:	Brownell 7 Miler + Brownell/Crestline 8 Miler

Jan 15-19, 2008: 4 Runs in Birmingham, AL: 3, 10, 5, & 3 Miles

I kept up with the Daily Source Code, This American Life, and Phedippidations. I also listened to an excellent podcast about the Google Web Toolkit from ITConversations. The speaker was Bruce Johnson who spoke with Phil and Scott of the regular program call Technometria. The ideal of editing Java to generate JavaScript is quite interesting. It offers opportunities for clean code and optimizations that can be managed by the computer. Further, it offers opportunities to enrich the experience for multiple mediums with less worry about browser variance. Very cool.

I've now run the last mid-week 10 miler before the marathon. I have entered the taper phase for the training. Yeppee! Almost there and so far no problem. I am very pleased.

Data

January Total:	102 Miles
2008 Total:	102 Miles

01/19/2008: Local YMCA Gym (Inside track)

Distance:	3 Miles
Time:	27:24
Heart Rate:	151
Pace:	9:07
Weather:	Cloudy (Snow threatening) Temperature-34° Humidity-70%

01/18/2008: Neighborhood

Distance:	5 Miles
Time:	45:54
Heart Rate:	145
Pace:	9:10
Weather:	Clear Temperature-51° Humidity-31%

01/16/2008: Neighborhood

Distance:	10 Miles
Time:	1:33:58
Heart Rate:	148
Pace:	9:23
Weather:	Cloudy Temperature-37° Humidity-85%

01/15/2008: Detroit, MI

Distance:	3 Miles - Treadmill
Time:	27:00
Pace:	9:00

Jan 9-13, 2008: 4 Runs in the Birmingham, AL: 10, 5, 3 & 20 Miles

I kept up with the Daily Source Code, This American Life. I ran the 20 miler with the group of folks that run with Al DiMicco, one of our local TNT coaches. I decided that running with the group would help motivate me and keep me on pace for this longest training run for Mercedes. I would have listened to the latest Phedippidations episode, but it would have created too much difficulty to get the iPod out of the case I use on long runs while running with a crowd. And, my Motorola Motorokr S9 is messing up AGAIN. I will be sending it back for my 3rd replacement. This time the volume buttons have stopped working and the rewind button occasionally just spontaneously decides to go to the previous track. Freaking technology, eh! I love this bluetooth wireless headset stuff including the controls that are so easily available and accessible. I just wished it would last.

The episode of This American Life was quite moving. It contained a story about a Muslim family whose children were tormented at school after 9/11. Especially, after a teacher and some materials implied that ALL Muslims hate Christians and that all non-Christians go to hell. Gees, I should wish we could do better as people. I had a hard time not crying listening to the suffering the young girl in this family experienced at the hands of God fearing Christians. I don't care what one's religion is. If it doesn't teach love and tolerance, I have no use for it. PERIOD. The number of people that have died and killed in the name of God over the years is just shameful. Let's just be nice to one another and respect the right of others to worship as they see fit (assuming of course they don't start killing or tormenting those who disagree).

A great week of running, by the way. Dan was with the group for the Sunday 20 miler. So, we had a long chat. Which was made more difficult thanks to the broken controls on the headset. I did get a cramp in my left hamstring at about 17 miles when we stopped for water. I stretched and rubbed it out and all seemed well thereafter. Dan felt strong at the end and indicated he was going to add another 2 miles. Not me, I was spent. I did run hard for the last 3 miles though. There was a woman running strong at the head of the pack. I thought her pace was perfect so I stayed with her for the last 4 1/2 miles. Well, I took off for the last mile since I was feeling strong. But, she didn't lag much. It was nice to run with the group.

Data

January Total:	81 Miles
2008 Total:	81 Miles

01/09/2008: Neighborhood

Distance:	10 Miles
Time:	1:30:16
Heart Rate:	150
Pace:	9:01
Weather:	Mostly cloudy Temperature-59° Humidity-72%

01/11/2008: Neighborhood

Distance:	5 Miles
Time:	44:57
Heart Rate:	147
Pace:	8:59
Weather:	Clear Temperature-42° Humidity-76%

01/12/2008: Neighborhood

Distance:	3 Miles
Time:	27:40
Heart Rate:	147
Pace:	9:13
Weather:	Clear Temperature-34° Humidity-89%

01/13/2008: Neighborhood

Distance:	20 Miles
Time:	3:09:57
Heart Rate:	149
Pace:	9:29
Weather:	Start of run: Partly cloudy Temperature-38° Humidity-83% End of run: Clear Temperature-49° Humidity-56%
Al's 7 Miler + 13 Mile Montclair Run

01/08/08: 5 Mile Run: Neighborhood

The bluetooth adapter, TEN Technology naviPlay Bluetooth Stereo Adapter for iPod, worked fine today. So, maybe Sunday's woes were just the result of a low charge. The weather was wonderfully warm, but sure does seem like it should be cooler. Is global warming looming and I'm just a frog in a gradually but ever increasing hot pot? Let's hope not, eh.

I did another home check of my cholesterol and it is still good at 159 mg/dl. So, naturally I celebrated by having pizza for supper!

Data

January Total:	43 Miles
2008 Total:	43 Miles

Distance:	5 Miles
Time:	46:02
Heart Rate:	151
Pace:	9:12
Weather:	Mostly cloudy Temperature-60° Humidity-75%

01/06/08: 15 Mile Run: Birmingham, AL

I got off to a rough start today. I got to Brownell and started my rituals for getting ready and just didn't quite feel right. So, I got back in the car, put a towel over my legs and slept for about 30 minutes. Then, got up drove to a service station, went to the bathroom, and returned. Now, I was ready. And, running would have likely been a burden given what I left at the station (TMI, I'm sure). I put the iPod on shuffle through my huge running favorites collection and got to it. The run went well.

At about 9 miles the bluetooth headset stopped providing tunes. The bluetooth adapter, TEN Technology naviPlay Bluetooth Stereo Adapter for iPod, had spontaneously shutdown. I started it up again and after a few minutes, it did it again. So, I put the wired headset on. I am hoping it was just that I had drained the charge and the adapter is fine. I, however, am fairly confident that the charge should have been fine. Dang technology.

Data

January Total:	38 Miles
2008 Total:	38 Miles

Distance:	15.21 Miles (as measured with GPS earlier this year)
Time:	2:18:12
Heart Rate:	150
Pace:	9:12
Weather:	Partly cloudy Temperature-52° Humidity-83%
Route:	Al's 15 Miler

Jan 1-5, 2008: 4 Runs in the Neighborhood: 5,10,5 & 3 Miles

I kept up with the Daily Source Code, Phedippidations, and the This American Life. The 10 miler was VERY cold. I had 3 layers on my upper torso (a singlet, long sleeve coolmax, and a runner vest). I also wore 2 pair of gloves. I wore a underlayer of regular running gloves with my gloves that have the finger cut off with a mitten flap that can be pulled on or folded back. I was NOT over dressed, it was that cold with the wind chill. The runs were all good, but I was feeling a bit tired during the last 2.

The Iowa caucuses had interesting results. I guess I need to start checking out Obama and Huckabee more. I haven't been paying that much attention since it is still so early. I have been concerned that Obama is too much of a peace nick to take seriously. But, I need to check out his positions more deeply to formulate a sound opinion. My current opinion is based on the media's coverage and that is not much to rely on. I guess the same could be said of Huckabee as I am concerned. Honestly, I have been leaning to Ron Paul, McCain, and Hillary in that order. Ron doesn't have a chance. I like his authentiveness and libertarian views. Huckabee seems equally authentic. I would less religion in politics, so I tend to think I would ultimately rule him out. The bottom line, of course, is that I have to get busy get my self educated on these folks. Right now, I am way to biased by the the press's coverage.

Data

January Total:	23 Miles
2008 Total:	23 Miles

01/01/2008: Neighborhood

Distance:	5 Miles
Time:	41:41
Heart Rate:	159
Pace:	8:20
Weather:	Clear Temperature-38° Humidity-62%
Ran with Prince and Chad (met him on this run)

01/02/2008: Neighborhood

Distance:	10 Miles
Time:	1:30:08
Heart Rate:	148
Pace:	9:00
Weather:	Clear Temperature-24° Humidity-48%

01/04/2008: Neighborhood

Distance:	5 Miles
Time:	46:46
Heart Rate:	148
Pace:	9:21
Weather:	Clear Temperature-46° Humidity-29%

01/05/2008: Neighborhood

Distance:	3 Miles
Time:	29:10
Heart Rate:	142
Pace:	9:43
Weather:	Mostly cloudy Temperature-41° Humidity-47%

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%

11/27-30/07: 5, 8, 6 Mile Runs: Neighborhood

Another week of being too busy to blog regularly. Stuff happens. I did get my runs. Two of them were in the evening because I have been having trouble getting myself out of bed. My memory is telling me now that I did cheat on the diet significantly this week. I have been good in general, so there is a good chance I can, in fact, get into the healthy range by eating right. I sure hope so. I am going to have to keep up the discipline and the will power.

Data

11/27/2007

Distance:	5 Miles
Time:	46:31
Heart Rate:	146
Pace:	9:18
Weather:	Overcast Temperature-46° Humidity-79%

11/29/2007

Distance:	8 Miles
Time:	1:14:03
Heart Rate:	147
Pace:	9:15
Weather:	Clear Temperature-52° Humidity-59%

11/30/2007

Distance:	6 Miles
Time:	54:30
Heart Rate:	150
Pace:	9:05
Weather:	Clear Temperature-61° Humidity-19%

Cholesterol is High Again :(

I just got new cholesterol results (see old results). Here's the results:

Metric	Original Result	Healthy Goal	New Results
LDL	110	Less than 130	158 - Borderline High
HDL	47	More than 40	65
Total Cholesterol	171	Less than 200	241 - High
Triglycerides	70	Less than 150	89

Damn! I thought I was doing better and watching my diet. Either that is not true or I will need meds. Back to the ultra strict for now.

11/25/07: 15 Mile Run: Brownell-Montclair-Shades Creek

Judy texted me last night that she would not be running. I started the run listening to The Daily Source Code and put the running mix on shuffle for the rest of the run. I bumped into Prince, Al, and a few other runners near the Shell station in Crestline at my 5 mile point. I had no trouble with the run, but I was drained afterward. My son was hellbent on getting a Christmas tree today. So, we did get that accomplished. He is so into celebrating the holidays and participating in all of the festivities. Very cool.

Data

Distance:	15.21 Miles (as measured with GPS earlier this year)
Time:	2:20:39
Heart Rate:	149
Pace:	9:14
Weather:	Light rain (at the beginning) Temperature-48° Humidity-77%
Route:	Al's 15 Miler

11/24/07: 3 Mile Run & 500th Post: Neighborhood

I put on the Motorola Bluetooth headset and put the iPod on shuffle through my running favorites for the cold morning run. The run went well.

As I came here to make the entry, I noticed that his makes my 500th post to this blog. Wow. I wasn't sure what I would blog when I started. I put up a header on the blog that makes it sound as if I was going pontificate about the meaning of life and spend a great deal of time in introspection and reflection (all that "a life unquestioned..." stuff). I don't think that is what has actually happened. In fact, this is almost nothing more than a running log. It is a good goal and I am going to leave it, but I would say I have fallen short so far. But, I use this instead of paper and it does help me look back at things that matter to me. Like where did I run that 15 miler last year? I doubt that I have many readers. Given that I don't pontificate much, that is probably just as well. But, I definitely find value for me here. If I have any readers and they find value, that's very cool too.

Data

Distance:	3 Miles
Time:	28:13
Heart Rate:	141
Pace:	9:24
Weather:	Clear Temperature-38° Humidity-62%

11/23/07: 8 Mile Run: Neighborhood

I listened to the latest Daily Source Code, Accident Hash, and Phedippidations during this morning run. Steve, Phedippidations host, is apparently leaving PodShow. Sounds like some sort of philosophical differences. I am still having trouble with my Podcast updates via my Podshow channel. So, it appears that whatever was changed didn't really fix my problem.

This week's long run on Sunday will be the longest run since the last Mercedes Marathon in February. I am a little intimidated since I ran a PR in the 10K and an 8 miler the next day. I fear that I may be pushing too hard, but I want to get my miles and I was hoping to run as strong as I did yesterday (I needed the rest day in front of yesterday's run).

Data

Distance:	8 Miles
Time:	1:14:10
Heart Rate:	148
Pace:	9:16
Weather:	Clear Temperature-36° Humidity-70%

11/22/07: Montclair Run 10K: Personal Record

I ran the 31st Annual Montclair Run here in Birmingham. Prince, Larry, and Judy came out too. It was cold and misty. Prince asked me if I was going to PR (personal record). I thought I might run well, but hadn't set my mind on a personal record. But, Prince's question was all the motivation I needed. I set the goal in my mind. Despite having run for 25 years now and being 50 years old, I did PR. Yeppee! I can't believe it and I am thrilled. I also decided to start a new convention on the blog here. Namely, to include a picture of the race bib for all races as part of the data table. This is partially to help me remember the bib number, but I thought it was kind of a neat add to the page too.

Data

	Distance:	6 Miles
	Time:	48:06
	Heart Rate:	168
	Pace:	7:45
	Weather:	Overcast Temperature-48° Humidity-87%
	Route	Montclair Turkey Trot (approximation)

11/20/07: 5 Mile Run: Neighborhood

I listened to the latest Daily Source Code and started the latest Phedippidations during this morning run. I did have to go around my elbow to get to my @ss to get them into iTunes however. I subscribe via my Podshow channel. For some reason, my channel started messing up last week. I have to log in to Podshow and select to play my channel before the RSS file iTunes reads updates. And, further Pheppidations doesn't show up at all. So, I figured out work arounds to the problem for now. I left a comment on Adam Curry's log and he has responded indicating that while his channel is working, that the techs did find something and implementing the fix. I will test and let them know. I can't really complain. I love this channel thing at Podshow and it has worked flawlessly for a long time.

I altered this week's running schedule slightly to accommodate a 10K race on Thanksgiving, Thursday. This is the 31st Annual Montclair Run here in Birmingham. It should be fun.

Data

Distance:	5 Miles
Time:	46:30
Heart Rate:	146
Pace:	9:18
Weather:	Clear Temperature-55° Humidity-80%

11/18/2007: 13 Mile run: Jemison-Montclair Loop, Birmingham, AL

I met Judy at 7:30 and off we went. She turned around at Foxhall and ran back hoping to complete a 8 mile run. I say hoping as we were not definitively sure what the distance would turn out to be. At that point, I put on the headphones and the iPod and finished up all of my usual podcasts (Daily Source Code, Phedippidations, and Accident Hash) and finished listening to music. It was a pleasant morning and I enjoyed knocking off the miles. A lot of runners were out and I ran behind a small group doing a 20 miler in prep for their December marathon (I forget which one specifically).

Data

Distance:	13 Miles
Time:	2:01:13
Heart Rate:	148
Pace:	9:19
Weather:	Overcast Temperature-61° Humidity-75%
Route	Brownell-Montclair Loop

11/10/07-11/19/07: Disney World Running

I have been on vacation with the family at Disney World in Orlando, Florida. I almost totally disconnected including not blogging. The vacation was awesome. My five year old son totally loved and we enjoyed some wonderful experiences with him. For example, my wife and I were going to do parent swap (we each take turns riding a ride while the non-riding parent watches the child) for the Tower of Terror. I rode first. While my wife was riding, my son explained to me that he was tall enough to ride the Tower of Terror according to the height restrictions and that we should let him decide if he should ride it or not. We told him exactly what the ride was like (setting in an elevator that basically falls very fast). He said he wanted to ride. So, he did.

He rode Thunder and Splash Mountain rides too. These are thrilling for adults, so you can imagine what it must be like for a 5 year old's first experience. It was wonderful. It was awesome to get some much continuous time with my family and to totally ignore work. I was way overdue for a vacation. Back to work now and the stress level is beginning to rise as it should, but I do feel quite refreshed.

I did run my planned miles which is always interesting on Disney property. The continuous walking paths are not long enough to fit within a long run (more than a couple of miles). And, most roads are busy. The grass type is broad blades and very mushy. But, I was pleased with the general running conditions and I did get my miles, so I can not complain.

I was able to get to the Internet, so I kept up with the Daily Source Code and Phedippidations podcasts.

Data

11/10/2007: Neighborhood (Day of departure)

Distance:	3 Miles
Time:	27:26
Heart Rate:	146
Pace:	9:08
Weather:	Clear Temperature-46° Humidity-93%

11/12/2007: Disney World (Delayed Sunday run)

Distance:	11.09 Miles
Time:	1:42:23
Pace:	9:13
Weather:	Clear Temperature-62° Humidity-72%

11/14/2007: Disney World

Distance:	5.171 Miles
Time:	49:39
Pace:	9:36
Weather:	Clear Temperature-62° Humidity-86%

11/15/2007: Disney World

Distance:	8.09 Miles
Time:	1:13:57
Pace:	9:08
Weather:	Hazy Temperature-62° Humidity-84%

11/16/2007: Disney World

Distance:	6 Miles
Time:	55:13
Pace:	9:12
Weather:	Clear Temperature-46° Humidity-54%

11/17/2007: Disney World

Distance:	4 Miles
Time:	37:23
Pace:	9:20
Weather:	Clear Temperature-50° Humidity-54%

11/09/07: 6 Mile Run: Neighborhood

I put the iPod on shuffle (yes, it still works) and off I went on this cool, brisk morning. Near my turn around point, I saw a pin light in the woods. I thought nothing of it until I was about 2 feet from a person on the side of the road in the middle of nowhere! Yes, it spooked me. I was near a house. So, it was likely someone checking their mail or walking the dog, but it was disconcerting. It was a good run.

Data

Distance:	6 Miles
Time:	53:42
Heart Rate:	150
Pace:	8:57
Weather:	Clear Temperature-36° Humidity-86%

11/07/07: 8 Mile Run: Neighborhood

I took off on this early morning run listening to The Daily Source Code and finished listening to Accident Hash. It was cold! I overestimated the temperature, but only suffered lightly. I should have had slightly heavier gloves.

Data

Distance:	8 Miles
Time:	1:14:14
Heart Rate:	144
Pace:	9:16
Weather:	Clear Temperature-30° Humidity-85%

11/06/07: 5 Mile Run: Neighborhood

I prepared to take off on this early morning run with the intent of using the iPod only to discover its battery was totally dead. I apparently played the last episode of The Daily Source Code 15 times. So, I loaded up some music on the iPhone and took it. All went well. I saw Larry and Prince, both are training for the Mercedes Marathon too, from a distance, but didn't get an opportunity to say "Hey!".

Data

Distance:	5 Miles
Time:	45:16
Heart Rate:	168
Pace:	9:03
Weather:	Mostly cloudy Temperature-52° Humidity-40%

11/04/07: 13 Mile Run: Jemison-Montclair Loop, Birmingham, AL

Judy made it out again. She ran about 7 miles since she turned around at Euclid and Hagood. I didn't take the iPod as its battery was dead. I didn't use the iPhone because I forgot to put the headphone adapter in the pouch. Damn technology bit me at every turn. Despite all that, I enjoyed the run and the weather was perfect. Judy landed a new job. So, new boyfriend, new job; she is doing well and I am so pleased for her.

My youngest son celebrated his birthday with his friends on Saturday at the McWane Center here in town. We also went to Disney on Ice for the Finding Nemo show. What a busy and fun day he had.

Data

Distance:	13 Miles
Time:	2:01:57
Heart Rate:	146
Pace:	9:22
Weather:	Clear Temperature-44° Humidity-89%
Route	Brownell-Montclair Loop I didn't circle the parking lot

11/03/07: 6.2 Mile Run: Vulcan Run, Birmingham, AL

I arrived early at 6:45 am to get my packet for the 2007 Vulcan Run. Judy showed up at about 15 till 8:00; the race started at 8:00. Despite plans to run a 13 miler tomorrow, I nearly PR'd , personal record. I felt good the entire run and seemed to just steadily pick up the pace during the second half. I saw a fellow I sometimes see in our neighborhood during the 4th mile. He was running strong. I have blogged about him before. He always looks happy and is smiling every time I see him. He was looking very strong in the run. I lost Judy in the first few miles. But, she was only a couple of minutes behind me (something like 51:00).

Data

Distance:	6.2 Miles
Time:	49:08
Heart Rate:	168
Pace:	7:55
Weather:	Clear Temperature-46° Humidity-89%

11/02/07: 5 Mile Run: Palisades, NY

I'm still in in New York. I ran part of the route I ran for 8 Miles 2 days ago. I went out a little later. So, I got the benefit of the sunlight for the second half of the run. I listened to Phedippidations and enjoyed the early morning solitude in the dark woods.

Data

Distance:	5.135 Miles
Time:	49:45
Heart Rate:	Not measured
Pace:	9:41
Weather:	Clear Temperature-36° Humidity-76%
Route:	Route

11/01/07: 8 Mile Run: Palisades, NY

I'm on a business trip in New York. I have been here before and love running this predominantly cross-country like run through a state park and a nature trail from the facility wherein I am staying. I listened to The Daily Source Code and music during this early morning run through the woods. It was VERY dark. I ran off the trail once. I also made it through the woods into Piermont, a quaint little New England town. A few people were up and about, but most of the town was dark and silent.

Data

Distance:	8 Miles
Time:	1:16:27
Pace:	9:33
Weather:	Cloudy Temperature-52° Humidity-85%
Route:	Route

10/30/07: 5 Mile Run: Neighborhood

I listened to The Daily Source Code on this morning run. I bumped into Prince and Larry and finished the rest of the lake loop with them. They continued up the hill while I added the cul-de-sac that makes my loops around the lake come out to even mileage. They had run 7. Once I get home, it's pack the bags and head for New York.

Data

Distance:	5 Miles
Time:	44:18
Pace:	8:51
Weather:	Clear Temperature-48° Humidity-58%