01/06/07: 8 Mile Run: Neighborhood

Well, the Creative Zen started missing out in the first 2 miles. It has been retired. I purchased a 30GB iPod. It has been converting my media player formatted files (*.wmv, I think) all day. The Creative purchase was a mistake. Too few accessories and too difficult to keep up with the right software. Since I have been using iTunes a lot anyway and I have have gotten quite acquainted with my iPad Nano, I don't think I will regret my purchase.

I missed my planned 5 Mile run on Thursday and didn't make it up on Friday, so I combined that 5 miles with the 3 miles planned for today for an eight miler. I felt fine and I had taken my iPod Nano with me so, I listened to the latest "Best of Charlies" as in Daily Source Code, Accident Hash and more TPN Rock during the run. I did just recently purchase The Moody Blues' Anthology and was looking forward to listening to that, but that will have to wait for the iPod 30GB load.

I got my cholesterol results. And, when the nurse asks for the phone number for your pharmacy, you know it ain't good. My numbers are not horrible, but my LDL is too high. Here's the results:

Metric	Result	Healthy Goal
LDL	169 - High	Less than 130
HDL	70 - Normal	More than 40
Total Cholesterol	239 - Borderline high	Less than 200
Triglycerides	145 - Normal	Less than 150

So, I am changing my diet and getting another reading in 1 month. I gotta say this feels like a wake up call to me. I didn't have a New Year's resolution, but I do now. Cut the fat out and eat more healthily! I owe Steve Runner, from Phedippidations, a huge thank you. He recently did a show on Jim Fixx who died while running after have a heart attack. Jim's cholesterol was high! Steve talked about his own numbers. And, I realized that I didn't even know what mine were and really never have! That motivated me to go get the measured. I don't like the results. But, I would damn sure rather know!

Data

Distance:	8 Miles
Time:	1:22:24
Heart Rate:	153
Pace:	10:18
Weather:	Cloudy Temperature-57° Humidity-83%

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.

My Cholesterol is Normal!

I got my updated cholesterol results. And, I knocked it out of the park. Here's the results:

Metric	Original Result	Healthy Goal	New Results
LDL	169 - High	Less than 130	110 (59 less)
HDL	70 - Normal	More than 40	47 (23 less)
Total Cholesterol	239 - Borderline high	Less than 200	171 (58 less)
Triglycerides	145 - Normal	Less than 150	70 (75 less)

I just couldn't be more pleased. Oh, and I lost 15 pounds. I did eat oatmeal everyday. I guess I should be a commercial.

Recent Cholesterol Checks

I have been holding off posting the first 2 negative results out of shame I guess. But, in the interest of history, I decided to post the results. I am sure it has nothing to do with the latest result which is within, OK barely, the healthy limit of 200. I sure hope I can manage to maintain by diet alone, but these high results are scary. Yes, I had cheated a little. It was just a little, but it appears that is all it takes. :(

Date	Result
April 23, 2008	206
May 8, 2008	231
July 27, 2008	198

12/29/06: 5 Mile Run: Neighborhood

No glitches; no GPS; no Creative Zen. Humm..., well there weren't any glitches, but it probably isn't that simple. I ran with the heart rate monitor and the iPod Nano. I listened to the latest Phedippidations which was pretty much a best-of with a lot of focus on Steve's skits over the last year. Not totally my cup of tea, but that's ok. Steve's show consistently delivers quality so I don't mind a little divergence every now and then. I didn't skip ahead or interrupt so I must have gotten something out of it. Good year Steve!
As to the run, I was slow, but steady. After being sick and then just jumping back in, I am keeping my expectations a little lower than they would be if my training had not been interrupted. I got my cholesterol levels checked today, but I won't know the numbers until next week. I haven't had them checked since the 80's so I am a bit nervous.

Data

Distance:	5 Miles
Time:	52:57
Heart Rate:	152
Pace:	10:35
Weather:	Clear Temperature-57° Humidity-64%

Updated Cholesterol Log

Date	Result
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!

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

Feb 27-Mar 1, 2008: 4 Runs in the Birmingham, AL: 3, 5, 3 & 3 Miles

I kept up with the Daily Source Code, and I am catching up on This American Life. A new Phedippidations has been posted and I should get through it tomorrow. I received my Garwin Forerunner 305, with heart rate monitor. At first, it seemed to disrupt the interaction between my Motorola S9 bluetooth headset and the Ten Technology bluetooth adapter on my iPod, but I re-paired them and all seems well. So, now I can get distance, time, and heart rate all with 1 device. I am extremely pleased. I choose to buy the 305 instead of the 405 purely on price. The 305 is a big time advance over what I had and the price was right.

I had another cholesterol reading above 200, 212. The price of Mexico, I guess. I will be checking it again soon.

Data

03/01/2008: Neighborhood

Distance:	3 Miles
Time:	27:47
Heart Rate:	148
Pace:	9:15
Weather:	Cloudy Temperature-52° Humidity-93%

02/29/2008: Neighborhood

Distance:	3 Miles
Time:	26:32
Heart Rate:	159
Pace:	8:50
Weather:	Cloudy Temperature-55° Humidity-51%

02/28/2008: Neighborhood

Distance:	5 Miles
Time:	46:56
Heart Rate:	149
Pace:	9:23
Weather:	Clear Temperature-25° Humidity-78%

02/27/2008: Neighborhood

Distance:	3 Miles
Time:	28:53
Heart Rate:	150
Pace:	9:37
Weather:	Scattered clouds Temperature-38° Humidity-82%

Mar 18 - 22, 2008: 4 Runs in Birmingham & Demopolis, AL: 3, 6, 3, & 4.4 Miles

I kept up with the Daily Source Code, caught up with This American Life, and Phedippidations. All the runs went well. I upgraded to Vista SP1 this week. My Toshiba Portege M200, which I loaded with Vista myself, would not restart at the end as was expected by the installation program. I had to hold the power switch to off and hope it would reboot correctly. It rebooted and loaded SP1 as it should. The presentation on to my 24 inch flatscreen took a little tweaking as well. So, scary, but it worked. It loaded on my home built tower just fine.

The latest This American Life episode, The Ghost of Bobby Dunbar, was extremely interesting. It is about a boy that disappeared around 1912 and was reportedly found 8 months later. After being found, 2 mothers claimed the boy. Many years later, his granddaughter was given 400 newspaper clippings about the incident. She started a multi-year research effort and discovered some startling information. I found this episode extremely engaging and emotional.

I checked my cholesterol on March 20th and it was 159. Yeppee!

Data

03/22/2008: Demopolis, AL

Distance:	4.46 Miles
Time:	39:38
Heart Rate:	146
Pace:	8:53
Weather:	Clear Temperature-48° Humidity-93%
Route

03/21/2008: Neighborhood

Distance:	3 Miles
Time:	27:51
Heart Rate:	144
Pace:	9:16
Weather:	Clear Temperature-48° Humidity-48%

03/20/2008: Neighborhood

Distance:	6 Miles
Time:	55:48
Heart Rate:	143
Pace:	9:17
Weather:	Clear Temperature-40° Humidity-70%

03/18/2008: Barcelona, Spain

Distance:	3 Miles
Time:	27:36
Heart Rate:	150
Pace:	9:12
Weather:	cloudy Temperature-61° Humidity-72%

01/14/07: 20 Mile Run: Brownell-Shades Creek+Montclair

Judy made it today. We ran the first 9 miles together. Then, Judy continued for about 2 more miles while I add 11 more. After Judy turned off I put in the ear buds and turned on the iPod Nano. I listened to the latest Phedippidations. Steve mentioned my thanks to him for motivating my cholesterol checkup. In fact, a local running coach mentioned that he had heard Steve mention it when I first showed up to run this morning. I finished off the run with a couple of sessions of Accident Hash.

I just couldn't bitch more about iTunes silly idea that I would move files to an external drive and want to have it connected every time I sync my iPod. As Adam Curry said on a recent podcast, I can't wait for a user friendly desktop application for managing my content and podcasts on the iPod. The iPod is great, but iTunes is TOO controlling and inflexible. I won't even mention how many hours I have spent trying to get it to do what I want done! So, now I putting the 15+ Gbytes back on my laptop. What a f**king waste of space! I will never, let me repeat NEVER actually use those files on that disk again. They are just there because iTunes is f**king stupid. The song is on the iPod. It is on an external drive. Don't make me carry the drive everywhere I want to sync up a podcast feed to the iPod! Let me add that f**king iTunes takes way to f**king much CPU time rending the laptop useless while it copying files between my drives. Thank you Apple for wasting my f**king time!!!!

Data

Distance:	20 Miles
Time:	3:27:19
Heart Rate:	156
Pace:	10:21
Weather:	Clear Temperature-58° Humidity-81%
Route:	Al's 7 Miler + 13 Mile Montclair Run

---

Addendum: Well, during the run yesterday I noticed a little soreness in my right, lower shin. It is uncomfortable today. I have been applying RICE (rest, ice, compression, and elevation), but it is worrisome. I am hoping that it turns out to be nothing.

Mar 4 - 9, 2008: 5 Runs in the Birmingham, AL & Barcelona, Spain: 3, 6, 3, 3, & 9 Miles

I kept up with the Daily Source Code, caught up with This American Life, and Phedippidations. I am currently in Barcelona, Spain. So, my last 2 runs have been from a place a little more exotic than my usual neighborhood runs. I have been extremely busy, so not a lot of time to put into thoughts about what to blog. I am still enjoying the Garmin Forerunner 305. I did have to set the desktop application from Garmin it to run as Administrator on Vista.

Added March 16, 2008: I forgot to mention that I checked my cholesterol on March 4th and it was good at 174!

Data

03/09/2008: Barcelona, Spain

Distance:	9.56 Miles
Time:	1:26:23
Heart Rate:	144
Pace:	9:02
Weather:	Scattered clouds Temperature-52° Humidity-46%
Route

03/08/2008: Barcelona, Spain

Distance:	3.39 Miles
Time:	30:01
Heart Rate:	149
Pace:	8:51
Weather:	Scattered clouds Temperature-55° Humidity-42%
Route

03/07/2008: Neighborhood

Distance:	3 Miles
Time:	26:22
Heart Rate:	151
Pace:	8:47
Weather:	Pouring rain (treadmill)

03/05/2008: Neighborhood

Distance:	6.12 Miles
Time:	54:02
Heart Rate:	148
Pace:	8:49
Weather:	Cloudy Temperature-34° Humidity-76%

03/04/2008: Neighborhood

Distance:	3 Miles
Time:	27:51
Heart Rate:	149
Pace:	9:16
Weather:	Light rain Temperature-64° Humidity-90%

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%

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%

Sept 7-24: Running & Cycling in 2 States, Yes I'm Still Alive

3 friends and I ran in he USMC Mud Run and it was a blast. We ran for fun, so don't look for us on the medal stand. We had 4 goals and we met them:

1. Have fun
2. Function as a team (stay together)
3. Negotiate every obstacle
4. Finish

Checkout the pictures directly on Flickr if you don't like embedded reader below):

I did not dry up and pass away. Just been doing 80+ hour work weeks and have simply not been able to get to tertiary tasks like blogging by few exploits. Man, the times they are a hopping at work and in the market. It is hard to believe the mess made by the financial industry. The whole derivative thing and the practices that surrounded and really hurt the market. And after listening to This American Life's show #363: The Enforcers, I agree with McCain in that "Cox should be fired." In the show, several snippets from meetings with Congress are played wherein Cox is asked questions like: "Do you need more people, larger budget?", "Do you additional legislative help?", etc. All with an eye towards enforcing and shoring up the financial industry. Cox seemed to think everything was fine and soon announced that the temporary fix was to explicitly restrict naked short selling for 19 organizations. Naked short selling was already illegal.

I loaded the 2.1 operating system for the iPhone and now one of playlists will not lists the shows that show up in iTunes and on the iPod. The shows are on the iPhone (the playlist is a playlist of playlists). The playlist is on the iPhone. But, the shows are not in it. Gees!

I had a server running from my house that got hacked. I couldn't figure out what exploit was used and how. I searched based on what I saw on the machine and found nothing. Given that I have so little time and that files seemed to be intact and passed virus scans, I simply sucked off the files I needed and reformatted the drive. I feel so violated. I hope the hacker got his jollies.

I learned about Firebug, a plug-in for Firefox and it just rocks. I lets you see all the definitions associated with displayed web page. It's awesome for debugging what css tag is governing the a particular element's display and such. Lot's more than this there.

I checked my cholesterol on September 14 and it was 169! Yeppee!

I listened to these podcasts:

• Daily Source Code
• DSC 786
• DSC 787
• DSC 788
• DSC 789
• DSC 790
• DSC 791
• Phedippidations
• 151: Starting a Beatless Heart
• 152: Running Podcasts
• 153: Running Over Cancer
• Fitness Rocks
• 111: Muscular Strength and Risk of Mortality
• 112: Lead and Mercury Contamination in Ayurvedic MedicinesReferences
• This American Life
• #62: Something for Nothing
• #340: The Devil in Me
• #363: The Enforcers
• #301: Settling the Score
• IT Conversations
• Charles Nutter-Meet the Sun You Don't Know
• Episode Fifteen-Stack Overflow
• Mark Rolston-Defining the New Singularity
• Ori & Rom Brafman - Irresistible Pull of Irrational Behavior (Dr. Moira Gunn)
• Paul Ehrlich - Human Evolution
• Kris Kimmel - The Idea Festival
• Jeff Howe - Crowdsourcing

• Software Engineering Radio
  
• Episode 15: The Future of Enterprise Java
• Episode 59: Static Code Analysis
• Episode 107: Andrew Watson on the OMG

From these podcasts, I heard several points I intend to follow up on once I have time:

• Need to checkout Findbugs.
• Mark Rolston's line "looks like the technology underneath" which isn't a compliment and is a concept for consideration during software design
• Two major java programming frameworks (not presentation layer like Struts, MVC, etc.)
• EJB's evolution pace and its impact on EJB adoption and the emergence of rebel frameworks (spring, hibernate, etc.)
  

Data

September 24, 2008: Birmingham, AL Neighborhood Running
Distance:	6.19 Miles
Time:	57:38
Heart Rate:	146
Pace:	9:18
Weather:	Clear Temperature-78° Humidity-40%

September 23, 2008: Birmingham, AL Neighborhood Running
Distance:	3 Miles
Time:	27:37
Heart Rate:	152
Pace:	9:12
Weather:	Partly cloudy Temperature-78° Humidity-52%

September 21, 2008: Birmingham, AL Brownell-Crestline-Shades Creek Loop Running
Distance:	11 Miles
Time:	1:39:10
Heart Rate:	150
Pace:	9:00
Weather:	Clear Temperature-77° Humidity-52%
Route

September 19, 2008: Birmingham, AL Blythewood, SC Running
Distance:	6.22 Miles
Time:	54:45
Heart Rate:	147
Pace:	8:48
Weather:	Clear Temperature-62° Humidity-80%
Route

September 17, 2008: Birmingham, AL Blythewood, SC Running
Distance:	6.06 Miles
Time:	55:56
Heart Rate:	150
Pace:	9:13
Weather:	Overcast Temperature-68° Humidity-90%
Route

September 16, 2008: Birmingham, AL Blythewood, SC Running
Distance:	3.11Miles
Time:	28:18
Heart Rate:	142
Pace:	9:05
Weather:	Overcast Temperature-74° Humidity-93%
Route

September 14, 2008: Birmingham, AL Brownell-Shades Creek-Crestline Running
Distance:	13 Miles
Time:	2:07:41
Heart Rate:	144
Pace:	9:49
Weather:	Mostly cloudy Temperature-76° Humidity-79%
Route

September 13, 2008: Birmingham, AL Oak Mountain State Park Cycling
Distance:	23.83 Miles
Time:	1:22:08
Heart Rate:	133
Speed:	17.41 mph
Weather:	Clear Temperature-77° Humidity-74%
Route

September 12, 2008: Birmingham, AL Neighborhood Running
Distance:	6.26 Miles
Time:	58:37
Heart Rate:	158
Pace:	9:21
Weather:	Mostly cloudy Temperature-79° Humidity-74%

September 10, 2008: Birmingham, AL Neighborhood Running
Distance:	6.22 Miles
Time:	58:43
Heart Rate:	141
Pace:	9:26
Weather:	Clear Temperature-71° Humidity-87%

September 9, 2008: Birmingham, AL Neighborhood Running
Distance:	3Miles
Time:	28:15
Heart Rate:	143
Pace:	9:24
Weather:	Clear Temperature-70° Humidity-90%

Dec 18 - Jan 3: Working, Listening, and Exercising

Another year done gone. Man, where did the time go. I continue to spend more time working and exercising. I hear "get a life" more and more from folks around me. Hum.... Maybe, I should work less, but exercising is something I definitely enjoy.

My family and I had a great Christmas and New Years season. We had time together and with friends. That was great. John and Betsy had lots of vacation time together. Me, well, I was working, of course. No time for fun: Work! Work! Work! Deadlines to make and money to make. Go Go Go. I do like what I do, so that helps. The stress does stay high, but I guess that is modern life. Here just a few pictures from our family celebration:



Updated Cholesterol figures I forgot to post from November 20, 2009:

Total: 176 (goal < 200)
HDL: 49.8 (goal > 40)

I am missing riding my bike! It has been cold and I have been cranking out the miles for the Mercedes Marathon. But, I feel the need to ride.

Podcast Listening

Accident Hash

• Accident Hash Holiday Special 2009
• Christmas Podcast Switcheroo

Phedippidations

• Fdip218: The 2009 Phedippidations Holiday PodCast Variety Show Special
• Fdip219: A Year in Motion and Review
  

IT Conversations

• Marco Barulli - JavaScript improvements
• Perry Evans - Will the Promise of Location Based Ad Models Ever Get Off the Ground?
• Dirk Hohndel - Intel and Open Source: Netbooks
• Mark Roettgering - The Economics of Mobility: The Communications Value-System at the Dawn of a New Era
• Roger Magoulas - Facebook Apps: Big Picture Stats and Trends 
• Christopher Allen - iPhone News
• David Bankston - Issues with Software as Service for Social Networking

This American Life

• 342: How to Rest in Peace
• 396: #1 Party School
  

Cranky Geeks

• Episode 197: Europe Drops IE Browser Case, An AOL Renaissance?, The Google Phone is Real, and more...
• Episode 198: Florida Lawyers Must Unfriend, Office 2010's Future, Oracle Plays Hardball, Windows 7's Prospects, and more...   

Fitness Rocks

• New Beginnings a new site at http://science2health.org/ because apparently if you mention global warming or evolution you get attacked if you show is title "Fitness Rocks". Gee Whiz. Everything has to be treated in a polarizing way, eh? If you disagree with someone, bash 'em, yell at 'em, hate 'em, bitch at 'em, etc. Religion, politics, and Science are blending to the point where reason has no chance of prevailing.

Science2Health

• Lifestyle and Chronic Disease Rates

Exercise Data

January 3, 2010: Birmingham, AL Mercedes Course  Running
Distance:	13.14 Miles
Time:	2:05:57
Heart Rate:	145
Pace:	9:35
Weather:	Clear Temperature-21° Humidity-63%
Route

January 1, 2010: Birmingham, AL Neighborhood Running
Distance:	3 Miles
Time:	29:12
Heart Rate:	145
Pace:	9:43
Weather:	Clear Temperature-42° Humidity-49%

December 31, 2009: Birmingham, AL Neighborhood Running
Distance:	5 Miles
Time:	45:52
Heart Rate:	148
Pace:	9:10
Weather:	Overcast Temperature-50° Humidity-93%

December 30, 2009: Birmingham, AL Neighborhood Running
Distance:	10.03 Miles
Time:	1:37:30
Heart Rate:	138
Pace:	9:43
Weather:	Overcast Temperature-43° Humidity-47%

December 29, 2009: Birmingham, AL Neighborhood Running
Distance:	7 Miles
Time:	1:07:51
Heart Rate:	137
Pace:	9:41
Weather:	Clear Temperature-25° Humidity-85%
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

December 27, 2009: Birmingham, AL Brownell - Shades Creek-Crestline Running
Distance:	17.01 Miles
Time:	2:47:40
Heart Rate:	138
Pace:	9:51
Weather:	Clear Temperature-34° Humidity-75%
Route

December 26, 2009: Birmingham, AL Neighborhood Running
Distance:	7 Miles
Time:	1:06:25
Heart Rate:	135
Pace:	9:29
Weather:	Clear Temperature-30° Humidity-88%
YMCA, Birmingham, AL Swim
Distance:	600 Yards
Time:	15:19

December 24, 2009: Birmingham, AL Neighborhood Running
Distance:	8.04 Miles
Time:	1:16:18
Heart Rate:	138
Pace:	9:29
Weather:	Scattered clouds Temperature-48° Humidity-77%

 

December 23, 2009: Birmingham, AL Neighborhood Running
Distance:	10.02 Miles
Time:	1:32:19
Heart Rate:	144
Pace:	9:12
Weather:	Mostly cloudy Temperature-48° Humidity-63%

December 22, 2009: Birmingham, AL Neighborhood Running
Distance:	6.16 Miles
Time:	59:00
Heart Rate:	139
Pace:	9:34
Weather:	Clear Temperature-33° Humidity-92%
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

December 20, 2009: Demopolis, AL Running
Distance:	15.03 Miles
Time:	2:21:33
Heart Rate:	140
Pace:	9:25
Weather:	Scatttered clouds Temperature-39° Humidity-61%
Route

December 19, 2009: Birmingham, AL Neighborhood Running
Distance:	5 Miles
Time:	49:57
Heart Rate:	148
Pace:	9:59
Weather:	OvercastTemperature-39° Humidity-87%

December 18, 2009: Birmingham, AL Neighborhood Running
Distance:	6.23 Miles
Time:	59:27
Heart Rate:	Not measured
Pace:	9:32
Weather:	Light rain Temperature-39° Humidity-96%

Updated Cholesterol Readings

Date	Total	HDL
August 9, 2009	141	50.2
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.