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

• Fdip203: The Pose Running Method
• Fdip204: Team Sweat 
• Fdip205: A Radical Plan for Health Care
• Fdip206: TO: Steve Runner FROM: You 

This American Life

• 75: Kindness of Strangers
• 168: The Fix Is In
  
• 388: Rest Stop
• 389: Frenemies
• 390: Return To The Giant Pool of Money
  

Fitness Rocks

• Is Exercise Making us Fat? a rebuttal to TIME magazine, part 2
• Mindfulness and Health: an interview with Dr. Ellen Langer
• Lifestyle and Heart Disease: an interview with Dr. Dariush Mozaffarian

Cranky Geeks

• Episode 183: Update from the Apple Event, Windows Mobile's Woes, Google's Bigotry Problem, and more...,
• Episode 184: Is City-Wide Wi-Fi Dead?, Apple TVs on Sale, Where Are All the Corporate Blogs?, and more... 
• Episode 185: Google Voice vs. Apple, FCC Calls for Open Internet, Calculator Hackers Under Fire, Anti-Windows 7 Scheme, and more... 
• Episode 186: Ballmer Disses Windows Mobile, Gadget Fantasy Land, 2 Billion iPhone Apps, AT&T vs. Google Voice, and more...

.Net Rocks

• 468: Glenn Howes Sets Us Straight on iPhone Dev!
  Includes a reference to an iTunes video series from Stanford University.

IT Conversations

• Episode 66 - StackOverflow
• Tim O'Reilly - The O'Reilly Radar
• Dr. Belinda Clarke - Healthy Aging
• Douglas Rushkoff - Life Inc.
• Stephen Elop - A Conversation with Tim O'Reilly

Software Engineering Radio

• Episode 136: Past Present and Future of MDA with David Frankel
• Episode 142: Sustainable Architecture with Kevlin Henney and Klaus Marquardt

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

July 12-19: Running, Swiming, Cycling, Listening, and the le Tour de Cahaba

Been a busy week for work, exercise, and my younger brother died. We weren't close. Last time I was in any real contact with him, we simply had choosen paths in life that were incompatible with each other. No disputes, fights or anything, just different. I would say he fought demons for most the of the time I can recall. He could have used more help along the way I'm sure. I doubt he got it and wished that at the time I would have been in a better position to provide it. Not sure I could have regardless. I'm sad that he lost his battle at such a young age and feel for what his last few years must have been like. Rest in peace, brother.

I am learning what is wrong with my swimming, but I haven't really started improving it yet. I'm trying to, but it ain't happening yet. I need to kick better. I go backwards with a kickboard. Yeah, it is funny to watch. I will get it.l

I did the le Tour de Cahaba today. Almost 70 miles on my bike. I didn't know if I would be able to do it. But, I did. I was struggling a bit at the end and was extremely happy to see Homewood (where it ended). I burned 2800 calories, a day's worth! Despite a flat, I had a good time and there was good comraderie along the way.

Podcast Listening

• Phedippidations
• 195: The Bunion Derby
  

• This American Life
• 223: Classifieds
• 379: Return to the Scene of the Crime

• Cranky Geeks
  
• Episode 175:
  Facebook Worth $6.5 Billion, Office 2010 Test, Apple's Tablet?, Intel's Battery Boasting, and more...
  Can't get away from Adam Curry (he was on the show today). But, he was a good contributor since the show didn't go off on conspiracy crap and stuck to technical topics. The discussion on the futility of companies intentionally trying to thwart internet access via filtering and restrictions was dead on. I especially liked the noting that some folks simply pull out their smart phone and go where they need to go. You don't stop folks, you just make them find another way. They also had a good discussion on Google vs Microsoft in terms of competition. Bottom line, they compete on different grounds and all of the recent hoopla is just that.
  

Data

July 19, 2009: Birmingham, AL le Tour de Cahaba Cycling
Distance:	66.78 Miles
Time:	4:12:49
Heart Rate:	134
Speed:	15.8 mph
Weather:	Clear Temperature-68° Humidity-76%
Route Info

July 17, 2009: Birmingham, AL Neighborhood Running
Distance:	3 Miles
Time:	28:39
Heart Rate:	144
Pace:	9:32
Weather:	Partly cloudy Temperature-86° Humidity-57%
YMCA, Birmingham, AL Swim
Distance:	600 Yards
Time:	17:45

July 16, 2009: Birmingham, AL Neighborhood Running
Distance:	3 Miles
Time:	28:26
Heart Rate:	138
Pace:	9:28
Weather:	Clear Temperature-86° Humidity-97%

July 15, 2009: Birmingham, AL Neighborhood Running
Distance:	6.2 Miles
Time:	1:02:38
Heart Rate:	142
Pace:	10:06 I'm not sure what's happening with my pace slowing
Weather:	Clear Temperature-77° Humidity-79%
YMCA, Birmingham, AL Swim
Distance:	600 Yards
Time:	16:30 This is getting faster!

July 14, 2009: Birmingham, AL Neighborhood Running
Distance:	3 Miles
Time:	30:43
Heart Rate:	137
Pace:	10:14
Weather:	Clear Temperature-70° Humidity-97%
YMCA, Birmingham, AL Swim
Distance:	600 Yards
Time:	17:30

July 12, 2009: Birmingham, AL Brownell Running
Distance:	13 Miles
Time:	2:10:29
Heart Rate:	147
Pace:	10:02
Weather:	Clear Temperature-80° Humidity-71%
Route