Monday, October 05, 2009

Sep 8-Oct 4: Running, Cycling, Swimming, Traveling and Wagging More and Barking Less

It has been awhile since I tried to catch up with this blog. Meanwhile, a lot has happened and it has been mostly good. I have been traveling a bit and completed the USMC Ultimate Challenge Mud Run  on September 19, 2009. My team consisted of Perry Chapman and his son Devin, and Ian Yates. Susan Yates had her own team of 4 women. We had a blast, as usual. Check out these pictures from Flickr:



John has taken up Karate and tested for his yellow belt last Thursday (September 1, 2009). We are pretty sure he passed, but we won't know for sure until tomorrow. Checkout the pictures that I put on Flickr:



I saw a great bumper sticker this week:

Wag More, Bark Less


John is in the Tiger Cub Scouts now. He is loving it and we recently with the a Tiger Cub Safari at the local zoo where we had a great time. He is selling popcorn to help fund his troop. If you wish to help, you can buy online and he will get credit for the sale. Checkout the pictures from the Safari as posted on Flick:



Podcast Listening

Pheddipidations
This American Life
Fitness Rocks
Cranky Geeks
.Net Rocks
IT Conversations
Software Engineering Radio

Exercise Data

October 4, 2009: Birmingham, AL
Brownell-Jemison
Running

Distance:
 7.02 Miles
Time:
 1:03:07
Heart Rate:
 141
Pace:
 8:59
Weather:
 Clear
Temperature-59°
Humidity-75%
Route

October 3, 2009: Birmingham, AL
Brownell-Leeds-Mountain Brook
Cycling

Distance:
 49.11 Miles
Time:
 2:55:49
Heart Rate:
 125
Speed:
 16.89 mph
Weather:
 Clear
Temperature-50°
Humidity-89%
Route

October 2, 2009: Birmingham, AL
Neighborhood
Running

Distance:
 6.33 Miles
Time:
 59:17
Heart Rate:
 139
Pace:
 9:21
Weather:
 Overcast
Temperature-70°
Humidity-78%

October 1, 2009: Birmingham, AL
Neighborhood
Running

Distance:
 6.32 Miles
Time:
 59:39
Heart Rate:
 145
Pace:
 9:26
Weather:
 Clear
Temperature-74°
Humidity-50%
YMCA, Birmingham, AL
Swim

Distance:
 1000 Yards
Workout

 4 X 50 yards even laps-sprint odd laps-smooth, work on stroke
200 yards kick, with or without board
200 yards free, easy!
4 X 50 yards even laps-work on arms, odd laps-work on legs
100 yards sprint
100 yards easy

September 30, 2009: Birmingham, AL
Neighborhood
Running

Distance:
 8.07 Miles
Time:
 1:20:10
Heart Rate:
 136
Pace:
 9:56
Weather:
 Clear
Temperature-50° (Wore gloves for 1st this fall)
Humidity-93%

September 29, 2009: Birmingham, AL
Neighborhood
Running

Distance:
 3 Miles
Time:
 28:31
Heart Rate:
 140
Pace:
 9:30
Weather:
 Clear
Temperature-51°
Humidity-89%
YMCA, Birmingham, AL
Swim

Distance:
 1000 Yards
Workout

 4 X 50 yards even laps-sprint odd laps-smooth, work on stroke
200 yards kick, with or without board
200 yards free, easy!
4 X 50 yards even laps-work on arms, odd laps-work on legs
100 yards sprint
100 yards easy

September 27, 2009: Birmingham, AL
Brownell-Jemison
Running

Distance:
 9.24 Miles
Time:
 1:31:08
Heart Rate:
 137
Pace:
 9:51
Weather:
 Partly cloudy
Temperature-67°
Humidity-93%
Route

September 26, 2009: Birmingham, AL
CR 41 to 25  to 78
Cycling

Distance:
 40.23 Miles
Time:
 2:22:57
Heart Rate:
 131
Speed:
 17.18 mph
Weather:
 Mostly cloudy
Temperature-77°
Humidity-84%
Route

September 25, 2009: Birmingham, AL
Neighborhood
Running

Distance:
 6.19 Miles
Time:
 1:03:13
Heart Rate:
 143
Pace:
 10:12
Weather:
 Clear
Temperature-71°
Humidity-93%

September 24, 2009: Palisades, NY
IBM Executive Meeting Center
Running

Distance:
 6.05 Miles
Time:
 1:00:57
Heart Rate:
 146
Pace:
 10:04
Weather:
 Clear
Temperature-70°
Humidity-87%
Route

September 23, 2009: Palisades, NY
IBM Executive Meeting Center
Running

Distance:
 8.16 Miles
Time:
 1:16:52
Heart Rate:
 149
Pace:
 9:25
Weather:
 Clear
Temperature-64°
Humidity-90%
Route
IBM Executive Meeting Center, Palisades, NY
Swim

Distance:
 1000 Yards
Workout

 4 X 50 yards even laps-sprint odd laps-smooth, work on stroke
200 yards kick, with or without board
200 yards free, easy!
4 X 50 yards even laps-work on arms, odd laps-work on legs
100 yards sprint
100 yards easy

September 22, 2009: Palisades, NY
IBM Executive Meeting Center
Running

Distance:
 3.04 Miles
Time:
 30:05 (Dark and I was a bit sore)
Heart Rate:
 136
Pace:
 9:53
Weather:
 Mostly cloudy
Temperature-62°
Humidity-90%
Route

September 21, 2009: Palisades, NY
IBM Executive Meeting Center
Running

Distance:
 9.08 Miles
Time:
 1:26:41
Heart Rate:
 147
Pace:
 9:32
Weather:
 Scattered clouds
Temperature-72°
Humidity-49%
Route

September 17, 2009: Orlando, FL
Walt Disney World Dolphin
Running

Distance:
 6.07 Miles
Ran with Doug Johnston (good running partner)
Time:
 56:48
Heart Rate:
 150
Pace:
 9:21
Weather:
 Clear
Temperature-75°
Humidity-87%
Route

September 16, 2009: Orlando, FL
Wat Disney World Dolphin
Running

Distance:
 6.11 Miles
Ran with Doug Johnston (good running partner)
Time:
 56:16
Heart Rate:
 150
Pace:
 9:12
Weather:
 Clear
Temperature-76°
Humidity-82%
Route
Walt Disney World Dolphin, Orlando, FL
Swim

Distance:
 600 Yards
Time:
 16:54

September 15, 2009: Orlando, FL
Walt Disney World Dolphin
Running

Distance:
 5.14 Miles
Ran with Doug Johnston (good running partner)
Time:
 46:55
Heart Rate:
 154
Pace:
 9:07
Weather:
 Clear
Temperature-75°
Humidity-90%
Route
Walt Disney World Dolphin, Orlando, FL
Swim

Distance:
 600 Yards
Time:
 16:59

September 13, 2009: Orlando, FL
Walt Disney World Dolphin
Running

Distance:
 11.27 Miles
Intended to do 13 miles, but I miscalculated my turn around point.
Time:
 1:47:12
Heart Rate:
 151
Pace:
 9:30
Weather:
 Rain
Temperature-81°
Humidity-84%
Route

September 12, 2009: Birmingham, AL
CR-41 to 280 to 25 to 78
Cycling

Distance:
 42.84 Miles
Time:
 2:29:36
Heart Rate:
 133
Speed:
 16.30 mph
Weather:
 Haze
Temperature-71°
Humidity-84%
Route

September 11, 2009: Birmingham, AL
Neighborhood
Running

Distance:
 3 Miles
Time:
 28:53
Heart Rate:
 139
Pace:
 9:37
Weather:
 Light rain
Temperature-72°
Humidity-91%

September 10, 2009: Birmingham, AL
Neighborhood
Running

Distance:
 3 Miles
Time:
 27:42
Heart Rate:
 149
Pace:
 9:13
Weather:
 Mostly cloudy
Temperature-72°
Humidity-84%

September 9, 2009: Birmingham, AL
Neighborhood
Running

Distance:
 6.18 Miles
Time:
 1:02:31
Heart Rate:
 140
Pace:
 10:06
Weather:
 Clear
Temperature-68°
Humidity-93%

September 8, 2009: Birmingham, AL
Neighborhood
Running

Distance:
 3 Miles
Time:
 27:15
Heart Rate:
 151
Pace:
 9:05
Weather:
 Mostly cloudy
Temperature-67°
Humidity-60%
YMCA, Birmingham, AL
Swim

Distance:
 1800 Yards
Endurance Workout:
 100 Free Style
100 Kick
200 Free Style
200 Kick
300 Free Style
300 Kick
200 Free Style
200 Kick
100 Free Style
100 Kick
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Sunday, September 06, 2009

Sep 1-6: Running, Cycling, Swimming, Eating Right, and Socialism

I cycled with a much smaller group this week. It was raining. This made for a few interesting moments including several times with my back tire fish-tailed several times while approaching stops: it was a little scary. Then , at one point a car decided to pass another car on a bend going up hill. A truck was coming the other way. The truck veered off the road, into a culvert, and over some sizable boulders. But, we were all OK. It is amazing to see what some drivers will attempt to do to save 20 seconds. Stay safe people! I am not having any trouble with the 40-50 mile distances.

The swimming is coming along good. The all kick workout (1/2 mile long) was a real challenge. My hamstrings are still a bit tight. But, I do think I am making progress.

Political Rant: Mr. Obama, you are welcome to talk to my child. I can not believe the ferocity by which some people are paranoid that 15 minutes of speech and what amounts to a little homework assignment is going to turn our children into little socialists. And, the comparisons to Hitler and such are simply ridiculous and way out of hand. Give me a break! Glenn Beck's zealous preaching seems to be ruling the wisdom of some. I hope I am able to demonstrate to my son as he ages that it is OK to listen to all sides and come to your own conclusion. I am not worried about my ability to influence his political views, despite any politicians activities, while my son is 6. I have a bit more influence. Oh, I do trust Mr. Obama to talk to my child anyway. Now, if it was Dick Cheney, I want my son removed from the room and all subsequent discussion stricken from the halls of education. Dick is who we should fear.

Podcast Listening

This American Life
.Net Rocks
Cranky Geeks
Fitness Rocks (I was glad to see a show pop up in iTunes! Dr. Ladner has not recorded one in months)
  • 140: Is Exercise Making us Fat? a rebuttal to TIME magazine
    [Why Exercise Won't Make You Thin by John Cloud] Dr. Monte Ladner, M.D. and his guest, Dr. Church who was an author of one of the papers John Cloud references, describe how John cherry picked lines from the study while ignoring its major conclusions. They go on to point out how John ignored much of the evidence in the field and reached erroneous conclusions as a result. I found it to be an interesting debate. No surprises in the grand scheme. If you want to live a healthy life, eat right and exercise. It is not an either-or dichotomy. It ain't rocket science.

Exercise Data


September 6, 2009: Birmingham, AL
Brownell
Running
Distance: 12.89 Miles
Time: 2:06:53
Heart Rate: 141
Pace: 9:50
Weather: Overcast
Temperature-71°
Humidity-87%
Route

September 5, 2009: Birmingham, AL
Brownell - Lakeshore - Ross Bridge - Shades Crest - Homewood
Cycling
Distance: 45.16 Miles
Time: 2:46:16
Heart Rate: 136
Speed: 16.30 mph
Weather: Rain
Temperature-70°
Humidity-94%
Route

September 4, 2009: Birmingham, AL
YMCA
Swim
Distance: 1000 Yards
Workout 4 X 50 yards even laps-sprint odd laps-smooth, work on stroke
200 yards kick, with or without board
200 yards free, easy!
4 X 50 yards even laps-work on arms, odd laps-work on legs
100 yards sprint
100 yards easy

September 2, 2009: Birmingham, AL
Neighborhood
Running
I saw a copperhead snake in the road near Mt Laurel Elementary.
Distance: 6.22 Miles
Time: 56:30
Heart Rate: 145
Pace: 9:05
Weather: Mostly cloudy
Temperature-68°
Humidity-87%
YMCA, Birmingham, AL
Swim
Distance: 1000 Yards
Kick Workout:
With a board,
no arms
 100 yards free kick
4 X 50 yards increase speed with each lap
200 yards easy kick
100 yards sprint kick
4 X 50 yards decrease speed with each lap
100 yards sprint
100 yards easy free

September 1, 2009: Birmingham, AL
Neighborhood
Running
Distance: 3 Miles
Time: 28:52
Heart Rate: 137
Pace: 9:37
Weather: Overcast
Temperature-72°
Humidity-78%
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Friday, August 28, 2009

August 24-30: John Starts Karate and the Usual Stuff

Yet another week gone by. The folks that evaluated me for life insurance say my heart rate is too low and my EKG abnormal. The price more than doubled and I am off to the doctor. I am not the least worried about the low heart rate, but I have to admit "abnormal EKG" is concerning. I am hoping the doctor says "typical pattern for a runner" just not normal for someone who sits on the butt eating a hamburger while the watch TV. But, alas, maybe I have a problem. If so, better to know I reckon. I visit the doctor tomorrow with EKG in hand. I may get a stress test out of this which is something I have long wanted just to see how I stack up.

A good week for exercise. I swam 600 yards at 14:55 which is fastest yet. I also rode 40 miles with a bunch of folks that I met as a result of John Gregg of Keep Moving Kate (& J.). It was fun and I got to meet a few folks. I backed off a few miles on the Sunday run given this longer ride.

John has started Karate. Here's a few pictures I posted on Flickr from his first official lesson. I say "official" because he has attended a few guest lessons.


These guys rock. I found this on Fixed Gear Blog while checking out one of twitter follower's posts.




Podcast Listening

Phedippidations
Cranky Geeks
This American Life

Exercise Data

August 30, 2009: Birmingham, AL
Neighborhood
Running
Distance: 10.05 Miles
Time: 1:37:52
Heart Rate: 142
Pace: 9:09
Weather: Overcast
Temperature-72°
Humidity-91%

August 29, 2009: Birmingham, AL
Brownell - Highway 78 - Return
Cycling
Distance: 40.48 Miles
Time: 2:24:08
Heart Rate: 128
Speed: 19.9 mph
Weather: Clear (dense fog at 1 point)
Temperature-68°
Humidity-93%
Route
Rode with what seemed to be about 30-40 riders. I was lucky enough to befriend one named, Laura, that helped make sure I knew the way. I had a flat on the front tire near the 1/2 way point. It was a good ride and it was nice to meet some people too.

August 28, 2009: Birmingham, AL
Neighborhood
Running
Distance: 6.2 Miles
Time: 1:01:03
Heart Rate: 142
Pace: 9:50
Weather: Mostly cloudy
Temperature-71°
Humidity-90%
YMCA, Birmingham, AL
Swim
Distance: 1000 Yards
Workout: 4 X 50 yards even laps-sprint odd laps-smooth, work on stroke
200 yards kick, with or without board
200 yards free, easy!
4 X 50 yards even laps-work on arms, odd laps-work on legs
100 yards sprint
100 yards easy

August 27, 2009: Birmingham, AL
Neighborhood
Running
Distance: 6.2 Miles
Time: 1:01:42
Heart Rate: 144
Pace: 9:57
Weather: Scattered clouds
Temperature-74°
Humidity-76%

August 25, 2009: Birmingham, AL
Neighborhood
Running
Distance: 3 Miles
Time: 29:24
Heart Rate: 130
Pace: 9:47
Weather: Clear
Temperature-66°
Humidity-93%
YMCA, Birmingham, AL
Swim
Distance: 600 Yards
Time: 14:55 (fastest ever)

August 24, 2009: Birmingham, AL
YMCA
Swim
Distance: 1000 Yards
Workout 4 X 50 yards even laps-sprint odd laps-smooth, work on stroke
200 yards kick, with or without board
200 yards free, easy!
4 X 50 yards even laps-work on arms, odd laps-work on legs
100 yards sprint
100 yards easy
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Tuesday, August 18, 2009

August 17-23: More Exercise and Listening

Another hectic week. You know, the usual. Too much work, too little time, and not enough just pure play and fun. I reckon that is the story of modern life. Drive for maximum efficiency and when that doesn't work, just work harder. I do so wish I could win the lottery, lol. But, in the midst of the hecticness, I do get to play with technical things that I love and learn a lot. So, things certainly could be worse.

I have completed my initial set of swimming lessons. My teacher was patient and I have learned a lot. Now, I just need to practice, apply, and get the techniques I have learned into a smooth, continuous execution. Yeah, I have my work cut out for me. I figure I have all winter. I will work on it and try some tri's (pun intended) next sprint or summer. In fact, I think I will shoot for a couple sprints and 1 70.3 (that 1.2 mile swim, 56 mile ride, 13.1 mile run). I haven't selected where yet, but I suspect the sprints will be Buster Britton Memorial and Mountain Lakes.

Podcast Listening

Phedippidations
Cranky Geeks
IT Conversations
.Net Rocks
Accident Hash (these just don't come out often enough! More C. C., more!)

Exercise Data

August 23, 2009: Birmingham, AL
Brownell
Running
Distance: 13.08 Miles
Time: 2:05:16
Heart Rate: 138
Pace: 9:34
Weather: Clear
Temperature-61°
Humidity-87%
Route

August 22, 2009: Birmingham, AL
Oak Mountain State Park
Cycling
Distance: 24 Miles
Time: 1:18:03
Heart Rate: 138
Speed: 18.45 mph
Weather: Clear
Temperature-78°
Humidity-64%
Route

August 21, 2009: Birmingham, AL
Neighborhood
Running
Distance: 3 Miles
Time: 27:54
Heart Rate: 147
Pace: 9:17
Weather: Overcast
Temperature-47°
Humidity-91%

August 20, 2009: Birmingham, AL
Neighborhood
Running
Distance: 3 Miles
Time: 28:19
Heart Rate: 140
Pace: 9:26
Weather: Overcast
Temperature-77°
Humidity-89%

August 19, 2009: Birmingham, AL
Neighborhood
Running
Distance: 6.19 Miles
Time: 59:35
Heart Rate: 143
Pace: 9:37
Weather: Clear
Temperature-74°
Humidity-91%
YMCA, Birmingham, AL
Swim Workout
Distance: 1000 Yards
Workout: 4 X 50 yards even laps-sprint odd laps-smooth, work on stroke
200 yards kick, with or without board
200 yards free, easy!
4 X 50 yards even laps-work on arms, odd laps-work on legs
100 yards sprint
100 yards easy

August 18, 2009: Birmingham, AL
Neighborhood
Running
Distance: 3 Miles
Time: 31:54
Heart Rate: 132
Pace: 10:37
Weather: Overcast
Temperature-74°
Humidity-82%
I completed 3 workouts in the last 12 hours, so not surprised I was slow today.

August 17, 2009: Birmingham, AL
YMCA
Swim Workout
Distance: 1000 Yards
Workout 4 X 50 yards even laps-sprint odd laps-smooth, work on stroke
200 yards kick, with or without board
200 yards free, easy!
4 X 50 yards even laps-work on arms, odd laps-work on legs
100 yards sprint
100 yards easy
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Friday, August 14, 2009

August 11-16: More Exercise, Listening, + Windows 7

I have had another busy week. I have managed to rebuild a computer based on the KM400-M2 motherboard. This is a Frankenstein machine. It is an ancient Gateway case, the KM400-M2 motherboard, a CD- RW, and DVD-RW from other long since retired boxes. I put in a 500GB SATA drive, booted it up with a Windows 7 installation 7 DVD and now it is running. Oh, it is my 6 year old's computer. So, my 6 year old has the most recent operating system in the house. LOL. I will be using it via RDP to check it out and play. There is nothing like putting your hands and arms in the bowels of a wrangling mess of electronics and coming out the other side with a working machine. Yeah, I still got my metal thumb.

My first impressions of Windows 7 are good. The first being that while it offers a sleeker look on the desktop and offers very readable help along the way, it did not shock me with such large differences I got distracted. Too early for me to say much as I have not yet completed a detailed analysis or a reading of someone else's detailed analysis of the changes from XP or Vista. This particular machine was running XP. I, however, use XP at work and Vista on my main personal machine. I have major hankering for a MacBook Pro. The wife has given me permission and I trying to determine if I really want to take the leap. My Toshiba Portege M200 has been cranky along quite well on Vista since I increased the RAM to 2GB. My XP boxes has to be rebooted several times a week. Meanwhile, the Vista machine could just go on and on and on and on.

Two of my team members for the upcoming USMC Ultimate Mud Run Challenge, Steve and Robin, had to withdraw because she is injured. But, I was able to secure a friend of mine, Perry Chapman and his son to be their replacements. Perry and I have done this before together and I haven't seen him in person in years. So, I am very much looking forward to it. We will still have a solid team. I am sorry that Steve and Robin can not make it. They are great team mates.

I am convinced after last week's Tri that triathletes differ from runners in that most are seriously fit. It seems to me that the spread from first to last is a lot tighter than in a run. But, it could just be my imagination. Regardless, I will continue training in all 3 sports all winter. I am not expecting big changes in my running and cycling. For swimming, however, I do have some significant work to do. I will not be logging distance and time for the most part. My swimming teacher with whom I have 1 more lesson is going to provide some workouts for me to do. This involve concentrating on various components of swimming for subsets of the total laps I will swim. So, I will be tracking distance, but not time. I have got to get my kick and breathing in shape. At least, I know where I need work.

Podcast Listening Update

Phedippidations
Cranky Geeks
This American Life
IT Conversations

Exercise Data

August 16, 2009: Birmingham, AL
Brownell
Running
Distance: 13 Miles
Time: 2:05:49
Heart Rate: 143
Pace: 9:40
Weather: Partly cloudy
Temperature-73°
Humidity-87%
Route

August 15, 2009: Birmingham, AL
Oak Mountain State Park
Cycling
Distance: 24 Miles
Time: 1:19:15
Heart Rate: 140
Speed: 18.17 mph
Weather: Clear
Temperature-80°
Humidity-71%
Route

August 14, 2009: Birmingham, AL
Neighborhood
Running
Distance: 3 Miles
Time: 29:00
Heart Rate: 133
Pace: 9:39
Weather: Scattered clouds
Temperature-86°
Humidity-55%
Route

August 13, 2009: Birmingham, AL
Neighborhood
Running
Distance: 3 Miles
Time: 29:18
Heart Rate: 139
Pace: 9:46
Weather: Haze
Temperature-74°
Humidity-82%
YMCA, Birmingham, AL
Swim
Distance: 600 Yards (lesson)

August 12, 2009: Birmingham, AL
Neighborhood
Running
Distance: 6.24 Miles
Time: 1:02:35
Heart Rate: 143
Pace: 10:01
Weather: Light rain
Temperature-72°
Humidity-93%
YMCA, Birmingham, AL
Swim
Distance: 600 Yards
Workout: Andy Workout 1
4 X 50 evens-sprint, odds-smooth, work on stroke
200 kick, with or without board
200 free, easy!
4 X 50 evens-work on arms, odds-work on legs
100 sprint
100 easy

August 11, 2009: Birmingham, AL
Neighborhood
Running
Distance: 3 Miles
Time: 29:09
Heart Rate: 142
Pace: 9:43
Weather: Light rain
Temperature-76°
Humidity-87%
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Sunday, August 09, 2009

Updated Cholesterol Readings

DateTotalHDL
August 9, 2009
14150.2
June 16, 2009
172
April 2, 2009
147
January 6, 2009
171
November 11, 2008
182
July 27, 2008
198
May 8, 2008
231

April 23, 2008
206


Looking Good, but HDL could stand to be a little higher.
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