April 2, 2011: Cooper River Bridge Run Race Report

In the midst of a whirlwind tour of Washington DC (for work), I found time to fly down to Charleston to arrive near midnight on Folly Beach for the 6:00 am departure to the race start. I got to start in the corral behind the seeded runners. That made for a less congested start with fewer people slowing in front of me. The weather and conditions were perfect. Rueben Studdard, from Birmingham and past American Idol winner, sang the National Anthem. He sounded great. Heba and Ed Salama and other Biggest Loser reality stars spoke on the starting over hang and participated in the race.

I'm very pleased with my results and the race was awesome. I ran 10 miles on Folly Beach the next day too. We went to Bowen's Island Restaurant for oysters and beer the next day, Sunday. We didn't know if it would be open. There was an event underway benefitting the AFFA. I even met an ex F-111 pilot. We had a good time and met several very nice people. The band, 2 people, who's name I wish I could remember were totally awesome. The female singer had a voice that was simply beautiful and the both played multiple instruments, some at the same time.

Then, back to Washington DC for more work.

April 2, 2011: Charleston, SC Cooper River Bridge Run, 10K
	Distance:	6.2 Miles
	Time:	50:20
	Heart Rate:	170
	Pace:	8:03
	Weather:	Clear Temperature-54° Humidity-72%
	Route Results

2010 Ironman 70.3 Augusta

I completed the Ironman 70.3 Augusta. Yeppee! It rained most of the day which is great. It kept the temperature down and made for a pretty comfortable ride and run. I ran as a member of The Leukemia and Lymphoma Society's (LLS) Team In Training. All of us on Team In Training are raise funds to help stop leukemia, lymphoma, Hodgkin lymphoma and myeloma from taking more lives. I raised $1,800 of my $3000 goal. Please visit my fundraising site and donate to help save lives and contribute to reducing the suffering caused by blood cancers. Donations can continue towards my goal for another 3 weeks.

Back to the race. The swim was surprisingly fast. I expected it be faster than normal, but I was surprised to see 33:56. I had no trouble on the swim. I spotted every 6th stroke and simply swam steady. The bike was was fast for me. But, I got passed by a lot of folks on aero bikes. Hum... do I need one ... hum.... Then, came the run. I was tired, but not excessively so. I ran steady, but walked the water stops. The whole route was fairly well covered with spectators and well-wishers. It was awesome. I finished the race and had to immediately catch a shuttle back to transition, ride with my stuff back to my car, drive to the hotel, shower, and high-tail it to Atlanta to catch a flight for San Francisco. I missed celebrating with all my fellow TNTr's at the victory party. :(

Geoffrey Gartman, my coach, earned so much gratitude from me. I simply did what he told me to do in training and it worked. I was prepared and had no real trouble. Now, to break 6:00 next time!

September 26, 2010: Augusta, GA Ironman 70.3 Augusta Time: 6:25:45
	Swim	Distance: 1.2 Miles Time: 33:56
	Transition	Time: 4:36
	Cycle	Distance: 56 Miles Time: 3:03:48 Rate: 18.28
	Transition	Time: 6:50
	Run	Distance: 13.1 Miles Time: 2:36:37 Pace: 11:57
	Weather	Rain Temperature-72° Humidity-87%

Some pictures

Oct 11- Nov 1: Exercise, Camping, and Other Excusions

Another few busy weeks. I have acquired a MacBook Pro and have managed to migrate from Windows and my Toshiba Portege. I will setting up the Portege for John, my 6 year old son. He has been sharing my wife's laptop as they play fishworld or something like that. He said to here, "I want a laptop." So, I know he will enjoy it. Work has been nuts and I have not been able to work out as much as I like, but I have done alright. I have kept up my running, but the other activities (swimming, cycling, and strength training) have waned a little. But, I can't just do it all.

My son and I went on our first Tiger Cub Scout camping adventure at Camp Comer near Fort Payne, AL, home of the band Alabama. It was call Camp Haunted. We shot BB guns, rode on a haunted hayride, did crafts, roasted marshmellows, and camped in the cold. About 10 minutes after climbing in out sleeping bags, I heard something hit the ground near us. I said, "John, you alright?" No answer. "John!". Then, my son said, "I'm outside the tent!" He had fallen off the cot (see the pictures from Flickr below) to the outside of the tent and right out onto the ground. He was unharmed and climbed under the tied flaps of the entrance to the tent and back up onto the cot. The rest of the night was uneventful. I woke up at 5:00 am and proceeded to make coffee using my backpacker stove and percolator. John, also got up. It was below freezing and he got cold. I tried to get him to walk around and warm up. Unfortunately, by time breakfast rolled around, he wanted to eat and leave because he was so cold. But, we had a good time regardless. Here are the pictures:



We enjoyed Halloween. John had a grand time of course. Betsy, I, and some friends of ours went to B&A Warehouse for Boo Halloween. We had a great time. Last night, Halloween, we had our usual neighborhood cook out. The children ran around and played until dark. Then, the trick or treating began. Betsy took John around and I maned our door and met the trick or treaters that came by. It was a good time. Here are the pictures from Boo Halloween as stored on flickr:

Podcast Listening Update

Phedippidations

• Fdip208: Cheers from the Third Planet
• Intervals208B: Twenty Questions
• Fdip209: The 2009 Valley Harvest Half Marathon
• Fdip210: The 4th Annual World Wide Festival of Races

IT Conversations

• Gordon Bell, Jim Gemmell - Total Recall  
• Eric Lawrence - Fiddler  
• Silona Bonewald - Data Ownership 
• Episode 65 - StackOverflow  
• Simon Perkins - HTTPWatch (I hope to check this one out)
• Scott Lemon - Technometria: Scratch and Squeak 
• Alice Tepper Marlin - Setting the Standard for the Global Economy 
  (Would this address Team Sweat's concern about Nike, if Nike participated?)

This American Life

• 391: More Is Less
• 392: Someone Else's Money

Cranky Geeks

• Episode 188: FTC Guns for Blogger Shills, Are Online Writers Trigger Happy?, Rupert Murdoch vs. Google, AT&T's Concessions, and more... 
• Episode 189: Companies Tell FCC to Ditch Net Neutrality, Windows 7 On Deck, Tech Insider Trading Scandal, and more... 
• Episode 190: Apple Takes On Windows 7, Google and Bing Indexing Tweets, Netflix Streaming Only Overseas, and more...

Fitness Rocks

• Knowledge Is Not Always Power: An Interview with David Katz, M.D.

Software Engineering Radio

• Episode 135: Introduction to Software Configuration Management with Petri Ahonen
• Episode 133: Continuous Integration with Chris Read

Accident Hash

• Rainy Cold Mornings

Exercise Data

November 1, 2009: Birmingham, AL Brownell Running
Distance:	13.04 Miles
Time:	2:05:00
Heart Rate:	140
Pace:	9:35
Weather:	Clear Temperature-43° Humidity-93%
Route

October 31, 2009: Birmingham, AL YMCA Swim
Distance:	1200 Yards
Workout	100 yards freestyle 100 yards kick 200 yards freestyle 200 yards kick 300 yards freestyle 300 yards kick

October 30, 2009: Birmingham, AL Neighborhood Running
Distance:	3 Miles
Time:	27:45
Heart Rate:	152
Pace:	9:15
Weather:	Mostly cloudy Temperature-73° Humidity-84%

October 19, 2009: Birmingham, AL Neighborhood Running
Distance:	6.19 Miles
Time:	1:01:25 Time is estimated as I forget to hit start on after bio stop. Left ankle a little stiff and tender, but not bad.
Heart Rate:	144
Pace:	9:55
Weather:	Light rain Temperature-58° Humidity-90%
YMCA, Birmingham, AL Swim
Distance:	800 Yards
Time:	17:34

October 28, 2009: Birmingham, AL Neighborhood Running
Distance:	8.02 Miles
Time:	1:17:15
Heart Rate:	143
Pace:	9:37
Weather:	Overcast Temperature-55° Humidity-83%
Fell. Left ankle held up OK thanks to brace. Skinned right knee. Let's hope the prob is not back

October 27, 2009: Birmingham, AL Neighborhood Running
Distance:	6.3 Miles
Time:	1:01:50
Heart Rate:	143
Pace:	9:48
Weather:	Light rain Temperature-57° Humidity-93%

October 26, 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

October 24, 2009: Birmingham, AL Neighborhood Running
Distance:	3 Miles
Time:	27:48
Heart Rate:	151
Pace:	9:16
Weather:	Overcast Temperature-51° Humidity-80%
October 26, 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

October 23, 2009: Birmingham, AL Neighborhood Running
Distance:	6.19 Miles
Time:	1:01:25
Heart Rate:	143
Pace:	9:55
Weather:	Light rain Temperature-70° Humidity-81%

October 22, 2009: Birmingham, AL Neighborhood Running
Distance:	8.05 Miles
Time:	1:16:43
Heart Rate:	140
Pace:	9:31
Weather:	Clear Temperature-61° Humidity-62%

October 21, 2009: Birmingham, AL YMCA Swim
Distance:	600 Yards
Time:	14:34

October 20, 2009: Birmingham, AL Neighborhood Running
Distance:	3 Miles
Time:	29:47
Heart Rate:	145
Pace:	9:55
Weather:	Clear Temperature-40° Humidity-93%

October 18, 2009: Birmingham, AL Neighborhood Running
Distance:	9.17 Miles
Time:	1:29:19
Heart Rate:	144
Pace:	9:44
Weather:	Overcast Temperature-57° Humidity-37%
Left big toe nail is ok, but is black now. So, is right one, by the way

October 17, 2009: Birmingham, AL Brownell - Irondale Cycling
Distance:	45.09 Miles
Time:	2:45:11
Heart Rate:	129
Speed:	16.38 mph
Weather:	Overcast Temperature-46° Humidity-76%
Route

October 12, 2009: Birmingham, AL Neighborhood Running
Distance:	11.19 Miles
Time:	1:42:55
Heart Rate:	142
Pace:	9:11
Weather:	Overcast Temperature-66° Humidity-93%
Just got back from Fripp. Left big toe nail seems to have rubbed against shoe to the point of sensitivity and looks like it wants to come off.

October 11, 2009: Fripp Island, SC Fripp Island to Beaufort Cycling
Distance:	21 Miles
Time:	1:29:56
Heart Rate:	Not measured
Speed:	14.01 mph
Weather:	Clear Temperature-82° Humidity-62%
Route

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