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

• 27: The Cruelty of Children

.Net Rocks

• James Kovacs on Convention over Configuration

Cranky Geeks

• Episode 182: Internet Turns 40, Skype Sold, iPhone Headed to China, Employee Sacked Over All-Capitalized E-Mail, and more...

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%

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

• Fdip201: The Dysevolutional Runner
• Fdip202: Running Legend Paavo Nurmi

Cranky Geeks

• Episode 181: Outed Blogger Suing Google, iPhone Legally Unlocked, Facebook's Hiring Spree, WiMax Unchained, and more...

This American Life

• 386: Fine Print
• 387: Arms Trader 2009

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

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

• Fdip200: A Goofy Little PodCast

Cranky Geeks

• Episode 180:
  Apple vs. Psystar, Secret Rockmelt Browser, 10 Stupid iPhone Apps, Phones vs. the Kindle, and more...

IT Conversations

• Mark Roettgering - The Economics of Mobility: The Communications Value-System at the Dawn of a New Era

.Net Rocks

• Vishwas Lele on Real-World Azure

Accident Hash (these just don't come out often enough! More C. C., more!)

• Bleu Bleu Bleu

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

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

• Fdip199: Producing Phedippidations

Cranky Geeks

• Episode 179:
  Apple's Potent Cocktail, The New New Netbooks, Bing On The Rise?, P2P and Private Data, and more...
• Episode 178: FCC Questions Apple Over Google Voice, Microsoft's Windows 7 Gamble, Google Criticizes Microhoo, and more...

This American Life

• 385: Pro Se

IT Conversations

• Harald Prokop - How to Accelerate Non-cacheable, Dynamic Sites Leveraging a Globally Distributed Platform

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%

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.

July 28-August 8: Listening, Running, Cycling, Swimming, Triathlon, and Some Trips

How do you spell "busy"? Let me count the ways:

1. Too much work
2. Upcoming triathlon
3. Family obligations
4. Too much fun (really?)

OK. That's a silly list. But, I am am finding myself extremely busy and having a very hard time shuffling to ensure the right priorities get attention. I find myself feeling like an important ball that I am juggling alongside others is going to fall, break, and I will be heavily chastised by somebody.

• Is this the way "modern" life is?
  
• Is this just what happens when you have lived 50 years and you know each moment is precious and at least half of yours are behind you?
  
• Are these just stupid questions and like Candide, I should just conclude that questioning is fruitless and I should just work my garden?

Well, I went to my brother's funeral. I saw members of the family I have not seen in a while. Most interestingly, I saw my niece, his daughter, whom I had not seen in about 24 years. She said things that I say as it relates to one's relationship with their family. It reminded me so much of the core family issues I have seemingly successfully left behind. The bothersome bit was the realization that they were present in the next generation, hers. One of my goals, as I am sure it is for many, is to end those things I wished I had never experienced before they were experienced by the generation I directly help create (my children). I think I have done well. It hurt me to know they were still visiting my niece. Leave's me still struggling with "Am I my brother's keeper?" But, my conversations with her did remind me that despite all, I have made really good choices in my life. My brother and I started in very similar circumstances, but made very different choices. The sadness I felt at his funeral were both for his life and his death. I was sad that he had not been a better pilot of his life and that it had ended so early. These 2 things were related. I'm not sure I or others helped him enough when he needed it, but many did try. My thoughts go to his daughter and her children. After years of not knowing where they were, I am glad we are in contact now and I plan to ensure that remains so.

Alright, got the stress and the sad off my chest. Let's move on to happier topics.

Last weekend the family and I spent the weekend in Atlanta, Georgia. We went to Six Flags and the Aquarium. We had a blast as you can see in these pictures I posted on Flickr (the first group are from my camera and the second group is from Betsy's):

I also completed the Mountain Lakes Triathlon in Guntersville, AL. I met J. and Kate in the registration line; that was awesome. This was our first face-to-face greeting. I never saw them again, but the place was packed and there was lots of hustle/bustle getting ready, doing the event, and such. I'm sure we will see each other at other events and J. is sharing his training groups training meet ups with me via email. Since I typically ride on Saturday, run on Sunday, and can't get far from the house and work Monday-Friday and his group meets up on Thursday to run, and Sunday to ride, I'm not sure our schedules will line up. But, I would like to participate in group rides more than I do, so I am contemplating how to change. Maybe, I will start running with my friend's, Prince, group on Saturday. Any way, the triathlon was an absolute blast and a reminder that I need to work on my swimming! I was 35 of 35 in my age group for the swim, 9 of 35 for bike, and 13 of 35 for run. I will be working on my swimming for the next 6-9 months before I do another triathlon. But, I am hooked now. Here's some pictures from the event from my Flickr page (I almost regret the last picture!):

Podcast Listening

IT Conversations

• Episode 61 - StackOverflow
• Rich Wolski - EUCALYPTUS - Elastic Utility Computing Architecture for Linking Your Programs To Useful Systems
• Monty Widenius, Brian Aker - Open source cultures, the Sun/MySQL acquisition
• Sheeri K. Cabral - How to be a MySQL Community Superhero
• Dave Winer - Tweeting the News
• Scott Ruthfield - Jiffy: Open Source Performance Measurement and Instrumentation
• Sachin Agarwal, Garry Tan - Posting With Posterous
  This sounds very interesting and I hope I find some time to check it out. I especially like the notion of uploading stuff and it just figures out what to do. For example, if you upload a group of pictures, it sets up a gallery. That's awesome.
  
• Larry Lessig - Current Laws and the Internet
• Dion Almaer, Ben Galbraith, Scott Lemon - Browser Wars Revisited
• Cathy Marshall - Personal Digital Management
• Mark Carges - Accessible Business
  A reminder that the API is the secret sauce to the modern app.
  
• Ed Fontana - Interval of Interest and the Mobile Experience

.Net Rocks

• 367 Udi Dahan Scales Web Applications!

Software Engineering Radio

• Episode 57: Compile-Time Metaprogramming

This American Life

• 382: The Watchmen
• 383: Origin Story
• 384: Fall Guy

Cranky Geeks

• Episode 177:
  Microsoft & Yahoo Hook Up, New Carriers for the iPhone?, EA Sorry for Booth Babe Scheme, and more...

Phedippidations

• Fdip198: Walking – by Henry David Thoreau

Exercise Data

August 8, 2009: Guntersville, AL Mountain Lakes Triathlon Time: 1:36:25
	Swim	Distance: 600 Yards Time: 19:08
	Transition	Time: 3:05
	Cycle	Distance: 16.2 Time: 47:04 Rate: 20.65
	Transition	Time: 1:55
	Run	Distance: 3.1 Miles Time: 25:16 Pace: 8:09
	Weather	Clear Temperature-79° Humidity-84%
	Route

August 7, 2009: Birmingham, AL Neighborhood Running
Distance:	3 Miles
Time:	28:18
Heart Rate:	144
Pace:	9:22
Weather:	Clear Temperature-83° Humidity-58%

August 6, 2009: Birmingham, AL YMCA Swim
Distance:	600 Yards
Time:	16:06 minutes

August 5, 2009: Birmingham, AL Neighborhood Running I found $20 along the way :)
Distance:	6.21 Miles
Time:	59:50
Heart Rate:	139
Pace:	9:38
Weather:	Clear Temperature-77° Humidity-76%

August 4, 2009: Birmingham, AL Neighborhood Running
Distance:	3 Miles
Time:	29:04
Heart Rate:	136
Pace:	9:41
Weather:	Partly cloudy Temperature-76° Humidity-85%
YMCA, Birmingham, AL Swim
Distance:	600 Yards
Time:	17:20

August 3, 2009: Birmingham, AL YMCA Swim
Distance:	600 Yards
Time:	17:18 minutes

August 2, 2009: Atlanta, GA CNN Omni Center Running
Distance:	13 Miles
Time:	2:11:39
Heart Rate:	142
Pace:	10:07
Weather:	Mostly cloudy Temperature-72° Humidity-97%
Route I think I ran through a drug selling operation. There were about 20 people hanging out on both sides of the street at 5:40 am. One guy ran to another guy on a bike and I swear they did that little hand exchange money for little plastic bag. They ignored me and I was pleased.

August 1, 2009: Atlanta, GA CNN Omni Center Running
Distance:	3.08 Miles
Time:	27:00
Heart Rate:	145
Pace:	8:45
Weather:	Mostly cloudy Temperature-72° Humidity-97%
Route

July 30, 2009: Birmingham, AL Neighborhood Running
Distance:	3 Miles
Time:	27:38
Heart Rate:	152
Pace:	9:12
Weather:	Haze Temperature-82° Humidity-74%

July 29, 2009: San Antonio, TX Holiday Inn Express near my cousin Sherry's place Running I think I stepped on a dead skunk, but I didn't get any stink. I did slide a litte. Gross!
Distance:	6.1 Miles
Time:	57:04
Heart Rate:	150
Pace:	9:21
Weather:	Overcast Temperature-81° Humidity-77%
Route

July 28, 2009: San Antonio, TX Holiday Inn Express near my cousin Sherry's place Running
Distance:	3.09 Miles
Time:	27:52
Heart Rate:	Forgot to put on the monitor
Pace:	9:01
Weather:	Mostly cloudy Temperature-78° Humidity-81%
Route

July 20-26: Listening, Running, Cycling, and Swimming

Another week of lots of work and exercise. But, the whole family went to Shark Tooth Creek which we learned about from Fresh Air Family (a great idea from Verna Gates). We went with our friends David, Jenny, and Emma Grace. We hunted for shark teeth. There was a time in geological history where the area around Tuscaloosa and such was a barrier reef and shark teeth collected there. The teeth are now in the various strata of the land and gradually get washed out in the creek via erosion. Ken Owens who manages the adventure trip and owns the land we were on, also had a play area and a place to swim. We did both of those too. We had a great time as you can see in these pictures from Flickr.

Podcast Listening

Phedippidations

• Fdip196: Acclimatization and Performance
• Fdip197: The Second Question and Answer Show

This American Life

• 380: No Map
• 381: Turncoat

Cranky Geeks

• Episode 176:
  Tech Market Turnaround, Will Twitter Sue TechCrunch?, Amazon Plays Big Brother, and more...
  

Data

July 26, 2009: Birmingham, AL Brownell Running
Distance:	11.16 Miles
Time:	1:51:01
Heart Rate:	142
Pace:	9:57
Weather:	Clear Temperature-76° Humidity-79%
Route

July 25, 2009: Birmingham, AL Neighborhood-CR-41 Cycling
Distance:	25.10 Miles
Time:	1:28:39
Heart Rate:	134
Speed:	17.00 mph
Weather:	Clear Temperature-69° Humidity-87%
Route

July 24, 2009: Birmingham, AL Neighborhood Running
Distance:	5 Miles
Time:	49:15
Heart Rate:	141
Pace:	9:50
Weather:	Clear Temperature-69° Humidity-87%

July 23, 2009: Birmingham, AL Neighborhood Running
Distance:	8.04 Miles
Time:	1:19:27
Heart Rate:	139
Pace:	9:53
Weather:	Overcast Temperature-72° Humidity-94%
YMCA, Birmingham, AL Swim
Distance:	600 Yards
Time:	17:05

July 22, 2009: Birmingham, AL Neighborhood Running
Distance:	6.21 Miles
Time:	1:04:45 (Too slow)
Heart Rate:	135 (not enough effort)
Pace:	10:24
Weather:	Overcast Temperature-73° Humidity-79%

July 21, 2009: Birmingham, AL Neighborhood Running
Distance:	5 Miles
Time:	49:13
Heart Rate:	141
Pace:	9:49
Weather:	Partly cloudy Temperature-76° Humidity-52%

July 20, 2009: Birmingham, AL YMCA Swim
Distance:	600 Yards
Time:	17:45 minutes