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

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%

12/09/07: 13 Mile Run: Jemison-Montclair Loop, Birmingham, AL

No Judy. But, I did run the first 3 miles with Prince and a fellow I just met, Dave I think the name was. I am horrible with remembering names and I had my headphones on when he first walked up. He was a very nice guy that started running 6 months ago and is aiming for the Mercedes Marathon too. I was too talkative during the run and likely talked their ears off. But, it was fun to run with someone.

I ran the final 10 alone. I had the iPod on shuffle through the running music favorites. It was a pleasant and uneventful run. I did meet 2 talkative and friendly women at the coffee shop at Cahaba Rd and Fairway Dr. They were out on a 5 miler. We chatted briefly by the water jug that the coffee shop puts out there. The weather was damp, but quite warm which seems amazing for December. It was good for running though. A lot of folks mentioned Phedippidations. Dave, if I got his name right, even noticed that I put a picture on Phedippidations Frapper map and indicated that he had heard Steve mention me in a show he listened to recently. What a small world, eh?

Data

Distance:	13 Miles
Time:	2:03:20
Heart Rate:	148
Pace:	9:29
Weather:	Cloudy Temperature-64° Humidity-97%
Route	Brownell-Montclair Loop I didn't circle the parking lot

12/05-08/07: 8, 6, & 5 Mile Runs: Neighborhood

Another week of being too busy to blog regularly. I have eaten pretty healthily this week and got all of my planned miles. I did have to add 2 miles to Saturday's run due to the short run in Erie, PA. I have kept up with the Daily Source Code and Phedippidations. Adam, on the Daily Source Code has a theme about the industrial-military complex going on. The basic flow seems to be that we should all stop consuming so much and follow the money to make sure that we are not directly supporting those that feed the machine. Good luck on that adventure. I do believe it is noble and right, but suspect untangling the web we have weaved to form the machine will take tons and tons of effort. But, yes we should try.

As for Pheppidations, this week's episode about Billy Mills is awesome. I was listening when I ran this morning and I just balled started crying as the story described Billy approaching the finish line for his gold medal run in the 1964 10K Olympic run. Billy sure sounds like a wonderful person and role model. Great story and very well produced by Steve, host of Phedippidations.

Data

12/05/2007

Distance:	8 Miles
Time:	1:13:00
Heart Rate:	147
Pace:	9:07
Weather:	Clear Temperature-59° Humidity-42%

12/07/2007

Distance:	6 Miles
Time:	56:05
Heart Rate:	147
Pace:	9:20
Weather:	Clear Temperature-44° Humidity-65%

12/08/2007

Distance:	5 Miles
Time:	46:42
Heart Rate:	146
Pace:	9:20
Weather:	Cloudy Temperature-60° Humidity-93%

12/04/07: 3 Mile Run: Treadmill in Erie, PA

The weather outside was frightful (very cold and icy). So, I went to the hotel's exercise room. And, man I just can't run long on a treadmill. I was targeting 5, but only managed 3. I will do an additional 2 miles sometime during the week to make up for the shortage. I listened to the Daily Source Code.

Data

Distance:	3 Miles
Time:	27:07
Weather:	Indoors

12/02/07: 17 Mile Run: Demopolis, AL

I was unnecessarily worried about my ability to run 17 miles before this run. No problem. It was long, but I was never in danger of running out of steam. The weather was beautiful especially for December. I listened to the iPod shuffle through 2 1/2 hours of music. Joe Ely showed up a remarkable number of times. I made nearly as far as Jim Bird's hay art. I could see the Snoopy in the picture at the website as I turned around. And, I saw a beaver or an otter cross the road. Remarkably, I passed 2 other runners outside of town too.

Data

Distance:	17 Miles
Time:	2:37:00
Heart Rate:	147
Pace:	9:14
Weather:	Overcast Temperature-60° Humidity-78%
Route

12/01/07: 3.1 Mile Run: Demopolis, AL (COTR Jingle Bell Run)

I ran the 15th Christmas on the River (COTR) Jingle Bell Run in Demopolis, AL. I run this every year from my wife's hometown. I ran particularly strong this year. This is not my PR for the 5K distance, but it is one of my more respectable times. I ran consistently, was never passed, and passed people all through the race. Yes, it felt good. I am hoping it doesn't distract from tomorrow's 17 miler which is the longest distance I have run since last year's Mercedes Marathon. This is the race I am training for now, of course.

I am also enjoying many of the other COTR festivities while we are here. We watched the daytime parades today and will be attending the evening time parade on the water followed by fireworks. It is a good time for the family.

Data

	Distance:	3.1 Miles
	Time:	23:15
	Heart Rate:	165
	Pace:	7:30
	Weather:	Clear Temperature-54° Humidity-29%

11/27-30/07: 5, 8, 6 Mile Runs: Neighborhood

Another week of being too busy to blog regularly. Stuff happens. I did get my runs. Two of them were in the evening because I have been having trouble getting myself out of bed. My memory is telling me now that I did cheat on the diet significantly this week. I have been good in general, so there is a good chance I can, in fact, get into the healthy range by eating right. I sure hope so. I am going to have to keep up the discipline and the will power.

Data

11/27/2007

Distance:	5 Miles
Time:	46:31
Heart Rate:	146
Pace:	9:18
Weather:	Overcast Temperature-46° Humidity-79%

11/29/2007

Distance:	8 Miles
Time:	1:14:03
Heart Rate:	147
Pace:	9:15
Weather:	Clear Temperature-52° Humidity-59%

11/30/2007

Distance:	6 Miles
Time:	54:30
Heart Rate:	150
Pace:	9:05
Weather:	Clear Temperature-61° Humidity-19%

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.

11/25/07: 15 Mile Run: Brownell-Montclair-Shades Creek

Judy texted me last night that she would not be running. I started the run listening to The Daily Source Code and put the running mix on shuffle for the rest of the run. I bumped into Prince, Al, and a few other runners near the Shell station in Crestline at my 5 mile point. I had no trouble with the run, but I was drained afterward. My son was hellbent on getting a Christmas tree today. So, we did get that accomplished. He is so into celebrating the holidays and participating in all of the festivities. Very cool.

Data

Distance:	15.21 Miles (as measured with GPS earlier this year)
Time:	2:20:39
Heart Rate:	149
Pace:	9:14
Weather:	Light rain (at the beginning) Temperature-48° Humidity-77%
Route:	Al's 15 Miler

11/24/07: 3 Mile Run & 500th Post: Neighborhood

I put on the Motorola Bluetooth headset and put the iPod on shuffle through my running favorites for the cold morning run. The run went well.

As I came here to make the entry, I noticed that his makes my 500th post to this blog. Wow. I wasn't sure what I would blog when I started. I put up a header on the blog that makes it sound as if I was going pontificate about the meaning of life and spend a great deal of time in introspection and reflection (all that "a life unquestioned..." stuff). I don't think that is what has actually happened. In fact, this is almost nothing more than a running log. It is a good goal and I am going to leave it, but I would say I have fallen short so far. But, I use this instead of paper and it does help me look back at things that matter to me. Like where did I run that 15 miler last year? I doubt that I have many readers. Given that I don't pontificate much, that is probably just as well. But, I definitely find value for me here. If I have any readers and they find value, that's very cool too.

Data

Distance:	3 Miles
Time:	28:13
Heart Rate:	141
Pace:	9:24
Weather:	Clear Temperature-38° Humidity-62%

11/23/07: 8 Mile Run: Neighborhood

I listened to the latest Daily Source Code, Accident Hash, and Phedippidations during this morning run. Steve, Phedippidations host, is apparently leaving PodShow. Sounds like some sort of philosophical differences. I am still having trouble with my Podcast updates via my Podshow channel. So, it appears that whatever was changed didn't really fix my problem.

This week's long run on Sunday will be the longest run since the last Mercedes Marathon in February. I am a little intimidated since I ran a PR in the 10K and an 8 miler the next day. I fear that I may be pushing too hard, but I want to get my miles and I was hoping to run as strong as I did yesterday (I needed the rest day in front of yesterday's run).

Data

Distance:	8 Miles
Time:	1:14:10
Heart Rate:	148
Pace:	9:16
Weather:	Clear Temperature-36° Humidity-70%

11/22/07: Montclair Run 10K: Personal Record

I ran the 31st Annual Montclair Run here in Birmingham. Prince, Larry, and Judy came out too. It was cold and misty. Prince asked me if I was going to PR (personal record). I thought I might run well, but hadn't set my mind on a personal record. But, Prince's question was all the motivation I needed. I set the goal in my mind. Despite having run for 25 years now and being 50 years old, I did PR. Yeppee! I can't believe it and I am thrilled. I also decided to start a new convention on the blog here. Namely, to include a picture of the race bib for all races as part of the data table. This is partially to help me remember the bib number, but I thought it was kind of a neat add to the page too.

Data

	Distance:	6 Miles
	Time:	48:06
	Heart Rate:	168
	Pace:	7:45
	Weather:	Overcast Temperature-48° Humidity-87%
	Route	Montclair Turkey Trot (approximation)

11/20/07: 5 Mile Run: Neighborhood

I listened to the latest Daily Source Code and started the latest Phedippidations during this morning run. I did have to go around my elbow to get to my @ss to get them into iTunes however. I subscribe via my Podshow channel. For some reason, my channel started messing up last week. I have to log in to Podshow and select to play my channel before the RSS file iTunes reads updates. And, further Pheppidations doesn't show up at all. So, I figured out work arounds to the problem for now. I left a comment on Adam Curry's log and he has responded indicating that while his channel is working, that the techs did find something and implementing the fix. I will test and let them know. I can't really complain. I love this channel thing at Podshow and it has worked flawlessly for a long time.

I altered this week's running schedule slightly to accommodate a 10K race on Thanksgiving, Thursday. This is the 31st Annual Montclair Run here in Birmingham. It should be fun.

Data

Distance:	5 Miles
Time:	46:30
Heart Rate:	146
Pace:	9:18
Weather:	Clear Temperature-55° Humidity-80%

11/18/2007: 13 Mile run: Jemison-Montclair Loop, Birmingham, AL

I met Judy at 7:30 and off we went. She turned around at Foxhall and ran back hoping to complete a 8 mile run. I say hoping as we were not definitively sure what the distance would turn out to be. At that point, I put on the headphones and the iPod and finished up all of my usual podcasts (Daily Source Code, Phedippidations, and Accident Hash) and finished listening to music. It was a pleasant morning and I enjoyed knocking off the miles. A lot of runners were out and I ran behind a small group doing a 20 miler in prep for their December marathon (I forget which one specifically).

Data

Distance:	13 Miles
Time:	2:01:13
Heart Rate:	148
Pace:	9:19
Weather:	Overcast Temperature-61° Humidity-75%
Route	Brownell-Montclair Loop

11/10/07-11/19/07: Disney World Running

I have been on vacation with the family at Disney World in Orlando, Florida. I almost totally disconnected including not blogging. The vacation was awesome. My five year old son totally loved and we enjoyed some wonderful experiences with him. For example, my wife and I were going to do parent swap (we each take turns riding a ride while the non-riding parent watches the child) for the Tower of Terror. I rode first. While my wife was riding, my son explained to me that he was tall enough to ride the Tower of Terror according to the height restrictions and that we should let him decide if he should ride it or not. We told him exactly what the ride was like (setting in an elevator that basically falls very fast). He said he wanted to ride. So, he did.

He rode Thunder and Splash Mountain rides too. These are thrilling for adults, so you can imagine what it must be like for a 5 year old's first experience. It was wonderful. It was awesome to get some much continuous time with my family and to totally ignore work. I was way overdue for a vacation. Back to work now and the stress level is beginning to rise as it should, but I do feel quite refreshed.

I did run my planned miles which is always interesting on Disney property. The continuous walking paths are not long enough to fit within a long run (more than a couple of miles). And, most roads are busy. The grass type is broad blades and very mushy. But, I was pleased with the general running conditions and I did get my miles, so I can not complain.

I was able to get to the Internet, so I kept up with the Daily Source Code and Phedippidations podcasts.

Data

11/10/2007: Neighborhood (Day of departure)

Distance:	3 Miles
Time:	27:26
Heart Rate:	146
Pace:	9:08
Weather:	Clear Temperature-46° Humidity-93%

11/12/2007: Disney World (Delayed Sunday run)

Distance:	11.09 Miles
Time:	1:42:23
Pace:	9:13
Weather:	Clear Temperature-62° Humidity-72%

11/14/2007: Disney World

Distance:	5.171 Miles
Time:	49:39
Pace:	9:36
Weather:	Clear Temperature-62° Humidity-86%

11/15/2007: Disney World

Distance:	8.09 Miles
Time:	1:13:57
Pace:	9:08
Weather:	Hazy Temperature-62° Humidity-84%

11/16/2007: Disney World

Distance:	6 Miles
Time:	55:13
Pace:	9:12
Weather:	Clear Temperature-46° Humidity-54%

11/17/2007: Disney World

Distance:	4 Miles
Time:	37:23
Pace:	9:20
Weather:	Clear Temperature-50° Humidity-54%

11/09/07: 6 Mile Run: Neighborhood

I put the iPod on shuffle (yes, it still works) and off I went on this cool, brisk morning. Near my turn around point, I saw a pin light in the woods. I thought nothing of it until I was about 2 feet from a person on the side of the road in the middle of nowhere! Yes, it spooked me. I was near a house. So, it was likely someone checking their mail or walking the dog, but it was disconcerting. It was a good run.

Data

Distance:	6 Miles
Time:	53:42
Heart Rate:	150
Pace:	8:57
Weather:	Clear Temperature-36° Humidity-86%

11/07/07: 8 Mile Run: Neighborhood

I took off on this early morning run listening to The Daily Source Code and finished listening to Accident Hash. It was cold! I overestimated the temperature, but only suffered lightly. I should have had slightly heavier gloves.

Data

Distance:	8 Miles
Time:	1:14:14
Heart Rate:	144
Pace:	9:16
Weather:	Clear Temperature-30° Humidity-85%

11/06/07: 5 Mile Run: Neighborhood

I prepared to take off on this early morning run with the intent of using the iPod only to discover its battery was totally dead. I apparently played the last episode of The Daily Source Code 15 times. So, I loaded up some music on the iPhone and took it. All went well. I saw Larry and Prince, both are training for the Mercedes Marathon too, from a distance, but didn't get an opportunity to say "Hey!".

Data

Distance:	5 Miles
Time:	45:16
Heart Rate:	168
Pace:	9:03
Weather:	Mostly cloudy Temperature-52° Humidity-40%

11/04/07: 13 Mile Run: Jemison-Montclair Loop, Birmingham, AL

Judy made it out again. She ran about 7 miles since she turned around at Euclid and Hagood. I didn't take the iPod as its battery was dead. I didn't use the iPhone because I forgot to put the headphone adapter in the pouch. Damn technology bit me at every turn. Despite all that, I enjoyed the run and the weather was perfect. Judy landed a new job. So, new boyfriend, new job; she is doing well and I am so pleased for her.

My youngest son celebrated his birthday with his friends on Saturday at the McWane Center here in town. We also went to Disney on Ice for the Finding Nemo show. What a busy and fun day he had.

Data

Distance:	13 Miles
Time:	2:01:57
Heart Rate:	146
Pace:	9:22
Weather:	Clear Temperature-44° Humidity-89%
Route	Brownell-Montclair Loop I didn't circle the parking lot