Sunday, January 03, 2010

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
Phedippidations
IT Conversations
This American Life
Cranky Geeks
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

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%
Posted by Bob Evans at 1/03/2010 0 comments Links to this post
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Thursday, December 17, 2009

Nov 16-Dec 17: I Need More Life!

I continue having a hard time balancing exercise, life, and work. Work takes over more and more and more and more... I am working on exciting stuff and it pays the bills in these scary days when unemployment is double digit, so I guess it could be worse. But, I do seem to fail to find time to update this blog. As a result, I fear that when I look back (OK, if I look back) I will find that I didn't say anything that will help me remember what ever I might be looking back to see. Anyway, here I am.

I have my sights set on the Ironman 70.3 Augusta, GA in 2010. It looks like Team in Training will be sending a team and I reckon I will get on it. I'm a little intimidated at the notion of raising $3500 given my time management problem. But, folks who know say it won't prove to be an issue.

We went to Dempolis, Alabama's Christmas on the River this year and had a blast (I also did well in the 5K see results below). J.T. Thomas was the Grand Marshall and he set in the Grand Marshal vehicle right in front of us for 10-15 minutes and we chatted. Seemed just as nice as he did on Survivor. Survivor is the only thing I watch on TV besides the news. So, it was cool to chat with him. I don't know why I didn't do the "let have a picture with you thing." Here are some pictures the whole celebration though:



John sold popcorn to as part of the Tiger Cubs fund raiser. And, for meeting his goal he got to throw a pie into the face of the troop leader. It was fun to watch and for John fun to do:



Betsy and I did Sip-n-Strokes together again. It was a blast, but I was the only male in a group of about 30 people. Guessing I am expressing my feminine self:



Notice on my December 9th run, the following story:
A truck passed me going the same direction (on the other side of the road) and crashed! It fishtailed and left the road right in front of me. I ran as fast as I could to where it left the road and found it upside down with in a raveen with water in it. I yelled, "are you OK?" The response was a resounding, "yes."  And,  a teenage boy climbed out unharmed. I was so afraid I was going to find a bloody mess in the car. I waved down a car and asked the driver to let the boy use her cell phone. I wasn't carrying one and his was not working after getting soaked in the water. He called his house. You could tell that his mother answered. He said:
Let me talk to Dad. Yeah, I'm fine, but I need to talk to Dad please. Dad, I have had an accident.....
His Dad arrived and showed compassion and concern. His first action was to simply hug his son. I hope all ends well for the boy, Lou.

Podcast Listening

Phedippidations
Cranky Geeks
Accident Hash
Fitness Rocks
Has Monte gone commercial? iTunes did not load show 150 from my collection at mevio.com. The site, Fitness Rocks, now shows a Subscribe button seems to want to set me up for a monthly charge. Now, I have to decide if I want to pay I reckon. I emailed Dr. Monte and he indicated that iTunes should work and that 1 show a month will continue to be free. iTunes did work. This is one of my favorite podcasts and I know production is not free or cheap. I may subscribe just to offer support.
This American Life

Exercise Data


December 17, 2009: Birmingham, AL
Neighborhood
Running
Distance:
 10 Miles
Time:
 1:35:24
Heart Rate:
 145
Pace:
 9:32
Weather:
 Clear
Temperature-49°
Humidity-48%
YMCA,
Birmingham, AL
Swim
Distance:
 700 Yards
Time:
 17:55

December 15, 2009: Birmingham, AL
Neighborhood
Running
Distance:
 6.23 Miles
Time:
 59:25
Heart Rate:
 150
Pace:
 9:32
Weather:
 Light rain
Temperature-59°
Humidity-94%
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 13, 2009: Birmingham, AL
Mercedes Course (well almost)
Running

Distance:
 13.39 Miles
Time:
 2:06:10
Heart Rate:
 150
Pace:
 9:25
Weather:
 Light rain
Temperature-53°
Humidity-93%
Route

 
December 12, 2009: Birmingham, AL
Jingle Bell Run at Greystone Elementary
Running (ran with John, school event)

Distance:
 1 Miles
Time:
 9:00 (estimated)
Pace:
 9:00 (estimated)
Weather:
 Mostly cloudy
Temperature-40°
Humidity-40%
December 11, 2009: Birmingham, AL
Neighborhood
Running

Distance:
 9.15 Miles
Time:
 1:26:06
Heart Rate:
 141
Pace:
 9:24
Weather:
 Clear
Temperature-29°
Humidity-56%

December 9, 2009: Birmingham, AL
Neighborhood
Running

Distance:
 9.1 Miles
Time:
 1:26:07
Heart Rate:
 144
Pace:
 9:27
Weather:
 Mostly cloudy
Temperature-60°
Humidity-88%
A truck passed me going the same direction (on the other side of the road) and crashed! It fishtailed and left the road right in front of me. I ran as fast as I could to where it left the road and found it upside down with in a raveen with water in it. I yelled, "are you OK?" The response was a resounding, "yes."  And,  a teenage boy climbed out unharmed. I was so afraid I was going to find a bloody mess in the car. I waved down a car and asked the driver to let the boy use her cell phone. I wasn't carrying one and his was not working after getting soaked in the water. He called his house. You could tell that his mother answered. He said:
Let me talk to Dad. Yeah, I'm fine, but I need to talk to Dad please. Dad, I have had an accident.....
 His Dad arrived and showed compassion and concern. His first action was to simply hug his son. I hope all ends well for the boy, Lou.

December 8, 2009: Birmingham, AL
Neighborhood
Running

Distance:
 9.13 Miles
Time:
 1:28:21
Heart Rate:
 Forgot monitor
Pace:
 9:40
Weather:
 Overcast
Temperature-50°
Humidity-87%

December 6, 2009: Demopolis, AL
Running

Distance:
 2.89 Miles
Time:
 27:33
Heart Rate:
 141
Pace:
 9:31
Weather:
 Clear
Temperature-29°
Humidity-82%
Route
iPod died. iPhone was loaded with old stuff. Got distracted and never finished the run.

December 5, 2009: Demopolis, AL
 Jingle Bell Run 5K
Finished 11th overall, 1st in Age Group


Distance
 3.1 Miles
Time
 48:56
Heart Rate
 164
Pace
 7:41
Weather:
 Clear
Temperature-60°
Humidity-47%
Route
Results

December 4, 2009: Birmingham, AL
Neighborhood
Running

Distance:
 6.19 Miles
Time:
 58:39
Heart Rate:
 147
Pace:
 9:28
Weather:
 Clear
Temperature-44°
Humidity-55%

December 3, 2009: Birmingham, AL
Neighborhood
Running

Distance:
 9.13 Miles
Time:
 1:30:00 (estimated watch was dead)
Heart Rate:
 Watch was dead
Pace:
 9:51
Weather:
 Overcast
Temperature-43°
Humidity-76%

December 1, 2009: Birmingham, AL
Neighborhood
Running

Distance:
 5.01 Miles
Time:
 50:14
Heart Rate:
 132
Pace:
 10:01
Weather:
 Clear
Temperature-33°
Humidity-92%

November 29, 2009: Birmingham, AL
Brownell - Shades Creek Greenway - Montclair
Running

Distance:
 17.01 Miles
Time:
 2:47:19
Heart Rate:
 136
Pace:
 9:50
Weather:
 Light rain
Temperature-47°
Humidity-83%
Route

November 27, 2009: Birmingham, AL
Neighborhood
Running
Distance:
 4 Miles
Time:
 38:57
Heart Rate:
 140
Pace:
 9:44
Weather:
 Clear
Temperature-37°
Humidity-79%
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

November 26, 2009: Birmingham, AL
 33rd Annual Montclair Run, Sam Lapidus Run


Distance:
 3.1 Miles
Time:
 48:56
Heart Rate:
 164
Pace:
 7:41
Weather:
 Clear
Temperature-60°
Humidity-47%
Route
Results


November 25, 2009: Birmingham, AL
Neighborhood
Running

Distance:
 9.17 Miles
Time:
 1:26:04
Heart Rate:
 145
Pace:
 9:23
Weather:
 Overcast
Temperature-52°
Humidity-86%


November 24, 2009: Birmingham, AL
Neighborhood
Running

Distance:
 4.01 Miles
Time:
 38:09
Heart Rate:
 141
Pace:
 9:30
Weather:
 Overcast
Temperature-52°
Humidity-88%


November 23, 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

November 22, 2009: Birmingham, AL
Brownell - Shades Creek Greenway - Crestline
Running

Distance:
 13 Miles
Time:
 2:05:29
Heart Rate:
 144
Pace:
 9:39
Weather:
 Light rain
Temperature-52°
Humidity-82%
Route

November 20, 2009: Birmingham, AL
Neighborhood
Running

Distance:
 8.09 Miles
Time:
 1:13:24
Heart Rate:
 148
Pace:
 9:04
Weather:
 Clear
Temperature-68°
Humidity-35%

November 19, 2009: Birmingham, AL
Neighborhood
Running

Distance:
 9.14 Miles
Time:
 1:26:27
Heart Rate:
 148
Pace:
 9:27
Weather:
 Clear
Temperature-48°
Humidity-71%

November 17, 2009: Birmingham, AL
Neighborhood
Running

Distance:
 6.21 Miles
Time:
 1:00:25
Heart Rate:
 141
Pace:
 9:43
Weather:
 Light rain
Temperature-53°
Humidity-89%

November 16, 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
Posted by Bob Evans at 12/17/2009 0 comments Links to this post
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Sunday, November 15, 2009

Nov 10-15: Running, Swimming, Reading, Scouting, And Shoe Goo

I spent most of the week in San Francisco. I was worried about the 5-6 pounds I have lost over the last 5-6 months, but I found them in California. It is a sign that I have a harder time eating right on the road. I also had fewer workouts. You can tell that conferences are not organized by people that believe that daily exercise is a significant part of EVERY day. Well, at least not enough exercise to help me work up to my 70.3 Triathlon. I am planning on doing Augusta's 70.3 on September 26, 2010. It looks like Team in Training here in Birmingham may be taking a team to this event. If so, I expect I will sign up with them. I have met the coach and know several of the other people that will likely be going. And, it will help get money to help with finding cures for Leukemia and Lymphoma. A good deal all the way around.

I did, however, learn a lot about the Blackberry especially from a development perspective. There is a lot more to the Blackberry than I thought. I saw examples (e.g., 7Digital) of applications that really rock. I am excited about the opportunities for learning and doing more in this regard. I also finished a very simple, but finished an application for the iPhone while I was there. So, flexing my technical muscle and enjoying it. I love learning.


I have started reading Born to Run by Christopher McDougal. I keep hearing that others in the running community are reading and commenting accordingly. So, my curiosity got piqued. I like the start of the book. Now, to see if I find enough time to make a dent. Should be an easy read.

My Brook's Beast running shoes have started wearing down on the left heel. In fact, they have been wearing through the first rubber layer in less than 200 miles! I wear an ankle brace on that foot. I have been wearing the Brook Beast for years. But, I know this shoe has more miles of service remaining. So, I am using shoe goo to extend the life. I just can't fathom changing shoes every 175 miles. I think it is going to work. I have had 1 run on the shoe shown here (after applying the goo).




John's Tiger Cub troop visit Hoover Fire Station # 8. They had a great time and John got to put on a firemen's suit:


Podcast Listening

Fitness Rocks

Phedippidations
Cranky Geeks
This American Life

Exercise Data

 
November 15, 2009: Birmingham, AL
Brownell - Shades Creek Greenway - Crestline
Running

Distance:
 15 Miles
Time:
 2:23:17
Heart Rate:
 143
Pace:
 9:33
Weather:
 Clear
Temperature-42°
Humidity-92%
Route

November 13, 2009: Birmingham, AL
Neighborhood
Running
Distance:
 3 Miles
Time:
 28:38
Heart Rate:
 145
Pace:
 9:32
Weather:
 Clear
Temperature-61°
Humidity-56%
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

 
November 12, 2009: San Francisco, CA
Handlery - Fisherman's Wharf
Running

Distance:
 6 Miles
Time:
 52:01
Heart Rate:
 143
Pace:
 8:40
Weather:
 Scattered clouds
Temperature-52°
Humidity-74%
Route

November 11, 2009: San Francisco, CA
Handlery - Fisherman's Wharf
Running

Distance:
 10 Miles
Time:
 1:29:25
Heart Rate:
 147
Pace:
 8:55
Weather:
 Overcast
Temperature-54°
Humidity-86%
Route

November 10, 2009: San Francisco, CA
Handlery - Fisherman's Wharf
Running

Distance:
 6.11 Miles
Time:
 54:32
Heart Rate:
 149
Pace:
 8:59
Weather:
 Mostly cloudy
Temperature-54°
Humidity-80%
Route
Posted by Bob Evans at 11/15/2009 3 comments Links to this post
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Sunday, November 08, 2009

November 2-8: Racing, Running, and Trick-a-Treating

I am extremely busy, so I am just going to update the data and drop in some pictures. My Brook's Beast shows seem to be wearing down at less than 200 miles which is a new development. So, I bought some shoe goo and patched up the heal so I can get more like my usual 400 miles.John had a blast during Halloween as you can see from these pictures. Our neighborhood celebrates Halloween wonderfully too.


Podcast Listening

Accident Hash
This American Life
Phedippidations
Cranky Geeks
IT Conversations

Exercise Data

November 8, 2009: Birmingham, AL
Brownell
Running
Distance:
 13.04 Miles
Time:
 2:04:28
Heart Rate:
 139
Pace:
 9:32
Weather:
 Clear
Temperature-50°
Humidity-89%
Route

November 7, 2009: Birmingham, AL

Vulcan Run 10K


Distance:
 6.2 Miles
My watch said 6.36
Time:
 48:56
Heart Rate:
 164
Pace:
 7:41
Weather:
 Clear
Temperature-60°
Humidity-47%
Route

November 6, 2009: Birmingham, AL
Neighborhood
Running
Distance:
 3 Miles
Time:
 27:22
Heart Rate:
 140
Pace:
 9:03
Weather:
 Clear
Temperature-37°
Humidity-93%

November 5, 2009: Birmingham, AL
Neighborhood
Running
Distance:
 6.21 Miles
Time:
 59:08
Heart Rate:
 138
Pace:
 9:31
Weather:
 Clear
Temperature-44°
Humidity-93%

November 4, 2009: Birmingham, AL
Neighborhood
Running
Distance:
 7.01 Miles
Time:
 1:06:05
Heart Rate:
 140
Pace:
 9:25
Weather:
 Clear
Temperature-43°
Humidity-89%
YMCA,
Birmingham, AL
Swim
Distance:
 1800 Yards
Workout:
 100 yards freestyle
100 yards kick
200 yards freestyle
200 yards kick
300 yards freestyle
300 yards kick
200 yards freestyle
200 yards kick
100 yards freestyle
100 yards kick

November 3, 2009: Birmingham, AL
Neighborhood
Running
Distance:
 3 Miles
Time:
 28:11
Heart Rate:
 145
Pace:
 9:20
Weather:
 Clear
Temperature-43°
Humidity-93%
Posted by Bob Evans at 11/08/2009 0 comments Links to this post
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Sunday, November 01, 2009

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
IT Conversations
This American Life
Cranky Geeks
Fitness Rocks
Software Engineering Radio
Accident Hash

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
Posted by Bob Evans at 11/01/2009 0 comments Links to this post
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Saturday, October 10, 2009

October 6 -10: Fripp Fest 5K & World Wide Festival of Races 1/2 Marathon

Today, I ran 2 races at once: The Fripp Island 5K and the World Wide Festival of Races, 1/2 Marathon. Here are some pictures from Flickr and a race report follows:


I won this 5K last time I ran it, but I saw several runners at the beginning of the race that I knew were very likely going to run faster than I can. I ran on this wonderful nearly tropical island with palmetto trees and aligators (a 78 year old male golfer lost an arm to one this week). I ran the 5K in 24:57. After finishing the 5K, I immediately headed out to add 10 more. I ran to Hunting Island and returned. The weather was in the mid 70's with clear skies. I saw dolphins in the water between the islands as I crossed the bridge. The rest of the run was uneventful, but I did fear that the the 5K start could have helped me start the 1/2 marathon much too strong. But, I finished; tired but I did it.

Podcast Listening

Accident Hash
Phedippidations
Fitness Rocks
Cranky Geeks
This American Life
IT Conversations

Exercise Data

October 10, 2009: Fripp Island, SC
Fripp Fest 5K/World Wide Festival of Races 13.1


`
Distance:
 13.1 Miles
Time:
 2:05:53
5K in 24:57
Heart Rate:
 160
Pace:
 9:36
Weather:
 Clear
Temperature-79°
Humidity-83%
Route

October 9, 2009: Birmingham, AL
Neighborhood
Running

Distance:
 6.31 Miles
Time:
 1:00:59
Heart Rate:
 141
Pace:
 9:39
Weather:
 Overcast
Temperature-78°
Humidity-84%

October 8, 2009: Birmingham, AL
Neighborhood
Running

Distance:
 8:05 Miles
Time:
 1:14:26
Heart Rate:
 140
Pace:
 9:14
Weather:
 Overcast
Temperature-64°
Humidity-78%

October 6, 2009: Birmingham, AL
Neighborhood
Running

Distance:
 3 Miles
Time:
 29:01
Heart Rate:
 135
Pace:
 9:35
Weather:
 Overcast
Temperature-63°
Humidity-94%
YMCA, Birmingham, AL
Swim

Distance:
 600 Yards
Time:
 15:08
Posted by Bob Evans at 10/10/2009 0 comments Links to this post
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Monday, October 05, 2009

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
This American Life
Fitness Rocks
Cranky Geeks
.Net Rocks
IT Conversations
Software Engineering Radio

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
Posted by Bob Evans at 10/05/2009 0 comments Links to this post
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Sunday, September 06, 2009

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
.Net Rocks
Cranky Geeks
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%
Posted by Bob Evans at 9/06/2009 2 comments Links to this post
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Friday, August 28, 2009

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
Cranky Geeks
This American Life

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
Posted by Bob Evans at 8/28/2009 1 comments Links to this post
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Tuesday, August 18, 2009

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
Cranky Geeks
IT Conversations
.Net Rocks
Accident Hash (these just don't come out often enough! More C. C., more!)

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
Posted by Bob Evans at 8/18/2009 0 comments Links to this post
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Friday, August 14, 2009

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
Cranky Geeks
This American Life
IT Conversations

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%
Posted by Bob Evans at 8/14/2009 0 comments Links to this post
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Sunday, August 09, 2009

Updated Cholesterol Readings

DateTotalHDL
August 9, 2009
14150.2
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.
Posted by Bob Evans at 8/09/2009 0 comments Links to this post
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Wednesday, July 29, 2009

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
.Net Rocks
Software Engineering Radio
This American Life
Cranky Geeks
Phedippidations

Exercise Data

August 8, 2009: Guntersville, AL
Mountain Lakes Triathlon
Time: 1:36:25
SwimDistance: 600 Yards Time: 19:08
TransitionTime: 3:05
CycleDistance: 16.2
Time: 47:04
Rate: 20.65
TransitionTime: 1:55
RunDistance: 3.1 Miles
Time: 25:16
Pace: 8:09
WeatherClear
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
Posted by Bob Evans at 7/29/2009 1 comments Links to this post
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Tuesday, July 21, 2009

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
This American Life
Cranky Geeks

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
Posted by Bob Evans at 7/21/2009 0 comments Links to this post
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Sunday, July 12, 2009

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

  • 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
Posted by Bob Evans at 7/12/2009 1 comments Links to this post
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Saturday, July 11, 2009

June 30-July 11th:Running, Swimming, Cycling, Painting, and Fishing

Betsy took me to Sips and Strokes last night. It was my first time to paint something on a canvas. It was fun. Here's the pics I posted via TweetDeck to TwitPic (click on the photos to enlarge):

Share photos on twitter with TwitpicGetting ready to start.
Share photos on twitter with TwitpicGood wine: Broquel, Malbec, 2007
Share photos on twitter with TwitpicIntermediate version of mine
Share photos on twitter with TwitpicIntermediate version of Betsy's
Share photos on twitter with TwitpicMy finished version which is not horrible.
Share photos on twitter with TwitpicBetsy's finished version which is better, but it wasn't her first time ;)

We went fishing at a catfish pond on July 4th. If you want to take a young one out and let them experience the thrill of catching a fish, a catfish pond works great. Put bait on the hook, throw it i the water near the aerator, watch the cork basically go down when it hits the water, and pull the fish in. 26 lbs worth. Here's the pictures I put on Flickr:


We also bought some fireworks and I blew up the kiddie pool. Here's the pictures from Flickr:

I have started some swimming lessons to see if I can dramatically improve my swimming times. So far, my overall time for 600 yards has not changed, but I think I am on the edge to making a major break through in technique. I don't breathe, kick, or use my arms right. So, a few lessons will likely make a big difference.

Podcast Listening Update

Phedippidations

This American Life

Data

July 11, 2009: Birmingham, AL
Oak Mountain State Park
Cycling
Distance: 24 Miles
Time: 1:19:30
Heart Rate: 145
Speed: 18.14 mph
Weather: Clear
Temperature-80°
Humidity-69%
Route

July 10, 2009: Birmingham, AL
Neighborhood
Running
Distance: 3 Miles
Time: 28:48
Heart Rate: 135
Pace: 9:50
Weather: Clear
Temperature-86°
Humidity-49%

July 9, 2009: Birmingham, AL
Neighborhood
Running
Distance: 3 Miles
Time: 29:30
Heart Rate: 135
Pace: 9:50
Weather: Clear
Temperature-70°
Humidity-84%
YMCA, Birmingham, AL
Swim
Distance: 600 Yards
Time: 17:45

July 8, 2009: Birmingham, AL
Neighborhood
Running
Distance: 6.21 Miles
Time: 1:00:37
Heart Rate: 138
Pace: 9:45
Weather: Overcast
Temperature-75°
Humidity-73%

July 7, 2009: Birmingham, AL
Neighborhood
Running
Distance: 3 Miles
Time: 28:58
Heart Rate: 136
Pace: 9:39
Weather: Clear
Temperature-68°
Humidity-93%
YMCA, Birmingham, AL
Swim
Distance: 600 Yards
Time: 18:00

July 6, 2009: Birmingham, AL
YMCA
Swim
Distance: 600 Yards
Time: 17:50 minutes

July 5, 2009: Demopolis, AL
Running
I experienced extreme digestive distress at 3 miles and I will not provide details. I was able to finish the run. So, either swimming in the river or eating too much fried food and too little vegetables on the 4th did me in.
Distance: 11.09 Miles
Time: 1:48:39
Heart Rate: 147
Pace: 9:47
Weather: Clear
Temperature-82°
Humidity-67%
Route

July 4th, 2009: Demopolis, AL
Cycling
Distance: 25.1 Miles
Time: 1:20:35
Heart Rate: 127
Speed: 18.69 mph
Weather: Clear
Temperature-71°
Humidity-81%
Route

July 3, 2009: Demopolis, AL
Running
Distance: 6.77 Miles
Time: 1:03:03
Heart Rate: 140
Pace: 9:47
Weather: Clear
Temperature-70°
Humidity-78%
YMCA, Demopolis, AL
Black Warrior River
Distance: 600 Yards (estimated)
Time: 15:50

July 2, 2009: Birmingham, AL
Neighborhood
Running
Distance: 6.18 Miles
Time: 1:01:38
Heart Rate: 136
Pace: 9:58
Weather: Partly cloudy
Temperature-68°
Humidity-81%

June 30, 2009: Birmingham, AL
Neighborhood
Running
Distance: 3 Miles
Time: 28:31
Heart Rate: 142
Pace: 9:30
Weather: Clear
Temperature-69°
Humidity-75%
YMCA, Birmingham, AL
Swim
Distance: 600 Yards
Time: 17:50
Posted by Bob Evans at 7/11/2009 1 comments Links to this post
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Monday, June 29, 2009

Updated Cholesterol Log

DateResult
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!
Posted by Bob Evans at 6/29/2009 1 comments Links to this post
Labels:

Sunday, June 28, 2009

June 15-28: Running, Cycling, Swimming, Listening, Working, & Living

Rest in Peace

Michael Jackson, Farrah Fawcett, Ed McMahon and lots of other people have died recently. OK. I didn't know most of these people but I try not to over emphasize the value of one person as if others are of less value. But, we all certainly knew of these folks and their work in ways we don't of most of their peers. Each was a icon for some context and era of my life. I read several Facebook based tirades about Micheal within which he was either being berated for his bizarreness or the beraters were being berated for being judgmental. He did great things for music, dance, and videos in the early 80's. He and his brothers were definitely icons my adolescence in the 70's. It was too bad his last few decades were marred by what seems to be bizarre behavior and suspicious circumstances with children. After reading these posts, I have decided to accept that I can't know the truth. I really liked Thriller, but most of the rest of his music was influential to the culture around me, but not on my I would buy that list. May he rest in peace. Farrah and Ed were famous folks that seemed be straight up and nice. I hope they too rest in peace. It is a reminder that we all age and life is short. Make it good.

Swimming Lessons

I have signed up for swimming lessons/coaching at the Y. I am hoping that it will help improve my horrible swimming speed. My goal is to see significant improvement at Mountain Lakes Triathlon in Guntersville, AL on August 8, 2009.

Podcast Listening Update

No Agenda
I have removed this one from my subscription. I am justing growing tired of the conspiracy theory stuff. It is some what entertaining, but the banter is starting to annoy me. So, I am going to give Cranky Geeks a try. I am expecting that his will be more up my alley. I miss Adam's Daily Source Code especially in the style I found it (lots of gadget talk). The "crackpot" stuff is just going over the top for me. I wish the show well and I am sure there are many that find it really hits some cool marks for them.

IT Conversations

Accident Hash

Data

June 28, 2009: Birmingham, AL
Brownell
Running
Distance: 11.16 Miles
Time: 1:49:11
Heart Rate: 140
Pace: 9:47
Weather: Partly cloudy
Temperature-82°
Humidity-69%
Route

June 27, 2009: Birmingham, AL
Oak Mountain State Park
Cycling
Distance: 24 Miles
Time: 1:20:36
Heart Rate: 138
Speed: 17.80 mph
Weather: Clear
Temperature-82°
Humidity-67%
Route

June 26, 2009: Birmingham, AL
Neighborhood
Running
Distance: 3 Miles
Time: 30:44
I was tired. We ate party food instead of my usual supper. I weighed 157 pounds instead of my usual 159 to 162. So, I think I just messed up my nutrition the day before this run.
Heart Rate: 130
Pace: 10:14
Weather: Clear
Temperature-72°
Humidity-84%

June 25, 2009: Birmingham, AL
Neighborhood
Running
Distance: 3 Miles
Time: 28:16
Heart Rate: 139
Pace: 9:25
Weather: Clear
Temperature-79°
Humidity-56%

June 24, 2009: Birmingham, AL
Neighborhood
Running
Distance: 6.18 Miles
Time: 58:45
Heart Rate: 143
Pace: 9:30
Weather: Clear
Temperature-72°
Humidity-87%

June 23, 2009: Birmingham, AL
Neighborhood
Running
Distance: 3 Miles
Time: 28:39
Heart Rate: 136
Pace: 9:32
Weather: Clear
Temperature-77°
Humidity-84%
YMCA, Birmingham, AL
Swim
Distance: 600 Yards
Time: 19:54

June 21, 2009: Birmingham, AL
Brownell
Running
Distance: 11.11 Miles
Time: 1:47:28
Heart Rate: 147
Pace: 9:40
Weather: Clear
Temperature-82°
Humidity-76%
Route

June 20, 2009: Birmingham, AL
Oak Mountain State Park
Cycling
The Alabama Sports Festival Triathlon was underway when I started. In fact, the leader had started cycling but had not reached the turn around point which is where I started. I reached the point along the race where he would finish before he did. The photographer and others clearly thought I was the leader at first. I waved off and try to make it clear I was not in the race. But, it felt good for a second ;)
Distance: 24 Miles
Time: 1:21:06
Heart Rate: 140
Speed: 17.69 mph
Weather: Clear
Temperature-87°
Humidity-63%
Route

June 19, 2009: Birmingham, AL
Neighborhood
Running
Distance: 3 Miles
Time: 29:11
Heart Rate: 139
Pace: 9:43
Weather: Clear
Temperature-77°
Humidity-84%

June 18, 2009: Birmingham, AL
Neighborhood
Running
Distance: 6.19 Miles
Time: 1:02:42
Heart Rate: 140
Pace: 10:07
Weather: Clear
Temperature-75°
Humidity-90%
YMCA, Birmingham, AL
Swim
Distance: 600 Yards
Time: 18:00

June 17, 2009: Birmingham, AL
Neighborhood
Running
Distance: 6.18 Miles
Time: 59:48
Heart Rate: 140
Pace: 9:40
Weather: Clear
Temperature-73°
Humidity-93%

June 16, 2009: Birmingham, AL
Neighborhood
Running
Distance: 3 Miles
Time: 27:29
Heart Rate: 140
Pace: 9:09
Weather: Clear
Temperature-68°
Humidity-93%

June 15, 2009: Birmingham, AL
Neighborhood
Running
Distance: 8.09 Miles
Time: 1:16:16
Heart Rate: 141
Pace: 9:25
Weather: Clear
Temperature-69°
Humidity-93%
Posted by Bob Evans at 6/28/2009 0 comments Links to this post
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Sunday, June 14, 2009

June 13, 2009: My First Triatholon

My First Triathlon, The Buster Britton Memorial Triathlon

I did it! The swim was hard. I honestly nearly swam to shore at the first buoy. I tried to swim like I practiced in the pool with my head down and turning up for a breath on every 4th stroke. But, I took in water from the waves everytime. And, I was really disoriented by all of the people and activity around me. Then, I noticed that I swam just to the right of the buoy, instead of the appropriate left side. Someone else had just done that and was going back, so I did to. Then, I had trouble getting back into the lane of people. I honestly considered just swimming for the shore. But, I didn't. I stopped trying to keep my face in the water and just swam. I only swam faster than 7 people, 4 men! So, at this point of the race I was in 470th place overall and 340th for male finishers.

Then, the ride started. I was never passed by anyone. I passed literally 10's of people. Then, came the run. Again, I was never passed by anyone. I passed quite a few, but fewer than on the bike. I finished as the 237th male. Not bad for my first one if you ask me. I will definitely be taking some swimming lessons. I had a great time and I want to do this again.

My wife and son did a great job encouraging and enabling me to prepare and do this. They ventured out in the rain with me to take pictures of my first experience. I love them and they are awesome.

The pictures from flickr:




Data

June 13, 2009: Birmingham, AL
Buster Britton Memorial Triathlon
Time: 1:25:43
SwimDistance: 400 Yards Time: 11:07
TransitionTime: 4:13
CycleDistance: 13.1
Time: 44:46
Rate: 17.56
TransitionTime: 2:11
RunDistance: 3.1 Miles
Time: 25:38
Pace: 8:16
WeatherClear Temperature-57° Humidity-67%
Route
Posted by Bob Evans at 6/14/2009 2 comments Links to this post
Labels:

May 10-Jun 11: Running, Riding, Swimming, Listening, and Traveling

OK. I have not been updating very frequently. I just let myself get so overbooked at life and work. But, let's see if I can get caught up.

Traveling

Work Project Won an Award

One of the projects I am working on won one of the biggest awards offered by my company so, I traveled to Scottsdale, AZ (May 20-22) and Atlanta, GA (June 2-June 5) to participate in celebrations and conference type activity. I got to meet 2 colleagues on the project that I had only known online. That was awesome. They are both very bright women from India. I thoroughly enjoyed meeting them and getting to know them in a way that is only possible face to face. Both are beautiful people. We talked about work, philosophy, approach to life, food, and all kinds of things. I have memories I will never forget and forged relationships that have enriched my life and will benefit our work, I'm sure.

Hummer tour

We got to on an excusion to the desert in Hummers. Lots of memorable things to see, but the most interesting was the Saguaro which has an amazing method for procreation. From bats, to doves, to droppings by trees, to very long lives (check it out). Our guide said the seeds must go through a white-winged dove to remove a coating from the seed so that it will germinate. Further, there were 2 critical times zones during which the seed must be exposed to water, else it will not grow. The desert was awesome.

Picture on flickr:


Washington DC with the Family

Most of recent Memorial Days have been spent in Chattanooga, TN. While we love Chattanooga, we were ready for something different. My son is in love with Dinosaurs. So, we went to Washington DC to see the Dinosaur Museum (you now, the Smithsonian). We stayed very busy and he loved every bit as much as he hoped. We also got to see "Night at the Museum: Battle of the Smithsonian" at the Smithsonian IMax theater. We visited as many things as we could squeeze in. Lots and lots of fun of course. One of the high lights for me was lunch at the Central Cafe. I can't describe food like a food critic, but I can tell you that if your tastes leans towards what I call European Continental and you like American cuisine, this places offers a very appetizing fusion, IMHO. There are pictures of what we ate in the show below. They are the only ones with food (IMG_6257-6261).

Here's the pictures from flickr:



Podcast Listening Update

Phedippidations
This American Life
No Agenda
IT Conversations
Software Engineering Radio
Dot Net Rocks
Accident Hash

Running, Cycling, and Swimming Data

June 11, 2009: Blythewood, SC
Running
Distance: 6.23 Miles
Time: 59:52
Heart Rate: 135
Pace: 9:36
Weather: Overcast
Temperature-72°
Humidity-100%
Route

June 10, 2009: Blythewood, SC
Running
Distance: 6.12 Miles
Time: 57:15
Heart Rate: 141
Pace: 9:21
Weather: Clear
Temperature-72°
Humidity-100%
Route

June 9, 2009: Columbia, SC
YMCA
Swim
Distance: 400 Yards
Time: 13:11 minutes

June 07, 2009: Birmingham, AL
Brownell
Running
Distance: 11.14 Miles
Time: 1:44:40
Heart Rate: 139
Pace: 9:23
Weather: Clear
Temperature-69°
Humidity-90%
Route

June 6, 2009: Birmingham, AL
Oak Mountain State Park
Cycling
Distance: 24 Miles
Time: 1:19:18
Heart Rate: 134
Speed: 18.09 mph
Weather: Clear
Temperature-74°
Humidity-64%
Route

June 5, 2009: Atlanta, GA
Running
Distance: 6.25 Miles
Time: 57:35
Heart Rate: 142
Pace: 9:12
Weather: Overcast
Temperature-67°
Humidity-97%
Route

June 4, 2009: Atlanta, GA
Running
Distance: 7.07 Miles
Time: 1:07:55
Heart Rate: 147
Pace: 9:36
Weather: Mostly cloudy
Temperature-70°
Humidity-88%
Route (looks funny because I got lost)

June 2, 2009: Birmingham, AL
Neighborhood
Running
Distance: 3 Miles
Time: 29:00
Heart Rate: 137
Pace: 9:39
Weather: Clear
Temperature-70°
Humidity-84%

June 1, 2009: Birmingham, AL
YMCA
Swim
Distance: 400 Yards
Time: 12 minutes

May 31, 2009: Birmingham, AL
Brownell
Running
Distance: 11.14 Miles
Time: 1:45:13
Heart Rate: 144
Pace: 9:26
Weather: Clear
Temperature-67°
Humidity-87%
Route

May 30, 2009: Birmingham, AL
Oak Mountain State Park
Cycling
Distance: 24 Miles
Time: 1:18:30
Heart Rate: 142
Speed: 18.25 mph
Weather: Clear
Temperature-72°
Humidity-64%
Route

May 29, 2009: Birmingham, AL
Neighborhood
Running
Distance: 6.21 Miles
Time: 58:28
Heart Rate: 143
Pace: 9:24
Weather: Overcast
Temperature-65°
Humidity-90%

May 28, 2009: Birmingham, AL
YMCA
Swim
Distance: 400 Yards
Time: 12 minutes

May 27, 2009: Birmingham, AL
Neighborhood
Running
Distance: 8.04 Miles
Time: 1:18:47
Heart Rate: 141
Pace: 9:47
Weather: Overcast
Temperature-70°
Humidity-88%

May 26, 2009: Birmingham, AL
Neighborhood
Running
Distance: 6.15 Miles
Time: 1:00:01
Heart Rate: 141
Pace: 9:45
Weather: Overcast
Temperature-70°
Humidity-94%

May 26, 2009: Birmingham, AL
YMCA
Swim
Distance: 400 Yards
Time: 12 minutes

May 22, 2009: Scottsdale, AZ
Running
Distance: 6.08 Miles
Time: 55:45
Heart Rate: 149
Pace: 9:10
Weather: Light rain
Temperature-68°
Humidity-84%
Route

May 21, 2009: Scottsdale, AZ
Running
Distance: 8.11 Miles
Time: 1:16:02
Heart Rate: 142
Pace: 9:22
Weather: Mostly cloudy
Temperature-79°
Humidity-45%
Route

May 20, 2009: Birmingham, AL
Neighborhood
Running
Distance: 6.14 Miles
Time: 56:59
Heart Rate: 145
Pace: 9:16
Weather: Clear
Temperature-60°
Humidity-53%

May 18, 2009: Birmingham, AL
YMCA
Swim
Distance: 400 Yards
Time: 12 minutes
Posted by Bob Evans at 6/14/2009 1 comments Links to this post
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Sunday, May 17, 2009

May 17: 13 Mile Ride + 3 Mile Run. No Problem

I wore my new triathlon clothes and practiced the ride + run at the same distances as the upcoming Buster Britton Memorial Tri for which I registered. No problem. It was pouring rain for all of it. So, I held back on the ride to ensure I didn't wreck. I had a flat on the front tire at the very end. I am not going to win this tri, but I am not going to have any trouble finishing it.

Data

May 17, 2009: Birmingham, AL
Oak Mountain State Park
Running
Distance: 3.08 Miles
Time: 26:49
Heart Rate: 144
Pace: 8:42
Weather: Rain
Temperature-57°
Humidity-96%
Route

May 17, 2009: Birmingham, AL
Oak Mountain State Park
Cycling
Distance: 13.1 Miles
Time: 46:26
Heart Rate: 138
Speed: 16.9 mph
Weather: Rain
Temperature-57°
Humidity-94%
Route
Posted by Bob Evans at 5/17/2009 1 comments Links to this post
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Saturday, May 16, 2009

May 14-16: Running, Swimming, and I'm Doing a Tri

Kate left me a comment this week asking if I was doing the Buster Britton Memorial Tri. I said no, but that I was gradually work myself up to do a Tri. The more I thought about it and checked out this particular triathlon, the more I thought "I could do that." So, I signed up and added a 400 yard swim to my training this week. This will be my first ever tri, so I am excited and nervous all at the same time. I am sure it will be fun. Tomorrow, I am going to ride 13 miles, then run 3. I expect my legs will be a bit funny when the running starts. Thanks for planting the seed Kate. Oh, I bought my outfit and registered. I am committed. I am doing this thing. I found out today that one of the guys I run with is doing it too.

Betsy had a nice Muffins with Mom at John's school this week. He was really sweet and made a book and some art work to celebrate the occasion. Pictures as posted on Flickr below:


John and I ran in the 2009 Birmingham Chapter AAZK Fourth Annual Zoo Run today. John's run was all the Zebra Zip and I ran the 5K (see pictures below). I took second place in my age group (medal and certificate are in the pictures below).



Still draining myself at work. It feels like it is my fault and I just need to learn to manage time and people better. But, demands are high, time is short, and just have to keep plugging.

Podcast Listening Update

Data


May 16, 2009: Birmingham, AL
Birmingham Chapter AAZK Fourth Annual Zoo Run
Distance: 3.1 Miles
Time: 23:04
Heart Rate: 169
Pace: 7:26
Weather: Overcast
Temperature-68°
Humidity-90%
Route

May 15, 2009: Birmingham, AL
Neighborhood
Running
Distance: 3 Miles
Time: 28:16
Heart Rate: 141
Pace: 9:09
Weather: Scattered clouds
Temperature-85° (need to get back to morning running!)
Humidity-51%

May 14, 2009: Birmingham, AL
YMCA
Swim
Distance: 400 Yards
Time: 15 minutes

May 14, 2009: Birmingham, AL
Neighborhood
Running
Distance: 3 Miles
Time: 27:10
Heart Rate: 144
Pace: 9:03
Weather: Scattered clouds
Temperature-83°
Humidity-54%
Posted by Bob Evans at 5/16/2009 2 comments Links to this post
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Thursday, May 14, 2009

Apr 28-May 13: Cycling, Running, & Listening

A comment asking if I'm doing the Buster Briton Tri complete with a compliment about good training prompted me to update this blog with my latest data. I find myself so swamped with work so frequently. Other things in life just take a back seat. I am not sure how we let this happen to ourselves, but I am confident I am not alone. So much for the Marxian mantra "8 hours of work, 8 hours of play, and 8 hours of rest". Work a lot, sleep little, and hope it doesn't kill ya. Welcome to the 21st Century. Enough whining, here's the data. I have to hurry, I got work to do.

Podcast Listening Update
Data
May 13, 2009: Birmingham, AL
Neighborhood
Running
Distance: 6.17 Miles
Time: 59:32
Heart Rate: 138
Pace: 9:38
Weather: Mostly cloudy
Temperature-70°
Humidity-83%

May 12, 2009: Birmingham, AL
Neighborhood
Running
Distance: 3 Miles
Time: 28:34
Heart Rate: 142
Pace: 9:31
Weather: Mostly cloudy
Temperature-61°
Humidity-82%

May 10, 2009: Birmingham, AL
Neighborhood
Running
Distance: 11.07 Miles
Time: 1:44:06
Heart Rate: 144
Pace: 9:24
Weather: Rain
Temperature-68°
Humidity-88%
Route

May 9, 2009: Birmingham, AL
Oak Mountain State Park
Cycling
Distance: 24 Miles
Time: 1:19:35
Heart Rate: 135
Speed: 18.05 mph
Weather: Overcast
Temperature-73°
Humidity-76%
Route

May 8, 2009: Birmingham, AL
Neighborhood
Running
Distance: 3 Miles
Time: 27:54
Heart Rate: 143
Pace: 9:17
Weather: Partly cloudy
Temperature-83°
Humidity-49%

May 7, 2009: Birmingham, AL
Neighborhood
Running
Distance: 3 Miles
Time: 28:51
Heart Rate: 139
Pace: 9:37
Weather: Partly cloudy
Temperature-82°
Humidity-58%

May 6, 2009: Birmingham, AL
Neighborhood
Running
Distance: 6.16 Miles
Time: 1:00:05
Heart Rate: 137
Pace: 9:45
Weather: Clear
Temperature-71°
Humidity-73%

May 5, 2009: Birmingham, AL
Neighborhood
Running
Distance: 3 Miles
Time: 28:36
Heart Rate: 145
Pace: 9:24
Weather: Overcast
Temperature-65°
Humidity-97%

May 3, 2009: Birmingham, AL
Brownell
Running
Distance: 13 Miles
Time: 2:02:38
Heart Rate: 149
Pace: 9:26
Weather: Overcast
Temperature-70°
Humidity-87%
Route

May 2, 2009: Birmingham, AL
Oak Mountain State Park
Cycling
Distance: 24 Miles
Time: 1:19:32
Heart Rate: 138
Speed: 18.06 mph
Weather: Partly cloudy
Temperature-75°
Humidity-71%
Route

April 30, 2009: Birmingham, AL
Neighborhood
Running
Distance: 3 Miles
Time: 27:46
Heart Rate: 141
Pace: 9:15
Weather: Clear
Temperature-80°
Humidity-40%

April 29, 2009: Birmingham, AL
Neighborhood
Running
Distance: 6.19 Miles
Time: 59:03
Heart Rate: 138
Pace: 9:32
Weather: Clear
Temperature-65°
Humidity-73%

April 28, 2009: Birmingham, AL
Neighborhood
Running
Distance: 3 Miles
Time: 27:46
Heart Rate: 139
Pace: 9:13
Weather: Clear
Temperature-63°
Humidity-75%
Posted by Bob Evans at 5/14/2009 1 comments Links to this post
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Saturday, April 25, 2009

Apr 19-26: Cycling, Running, & Listening

A busy week focused on various things at work, not least of which is Liferay and some extensions we are making to an ALM, Application Lifecycle Management, application we use to provide transparency to our customers. I'm working with a person that just joined our team and we are designing database tables and objects to manage some new extensions. All good and fun.

Podcast Listening Update
Data

April 26, 2009: Birmingham, AL
Brownell-Shades Creek Greenway-Jemison Park
Running
Distance: 11.17 Miles
Time: 1:47:14
Heart Rate: 139
Pace: 9:36
Weather: Clear
Temperature-62°
Humidity-80%
Route

April 25, 2009: Birmingham, AL
Oak Mountain State Park
Cycling
Distance: 23.92 Miles
Time: 1:21:07
Heart Rate: 132
Speed: 17.69 mph
Weather: Clear
Temperature-73°
Humidity-59%
Route

April 24, 2009: Birmingham, AL
Neighborhood
Running
Distance: 3 Miles
Time: 28:04
Heart Rate: 143
Pace: 9:21
Weather: Clear
Temperature-86°
Humidity-26%

April 23, 2009: Birmingham, AL
Neighborhood
Running
Distance: 3 Miles
Time: 29:01
Heart Rate: 146
Pace: 9:40
Weather: Clear
Temperature-78°
Humidity-37%

April 22, 2009: Birmingham, AL
Neighborhood
Running
Distance: 6.22 Miles
Time: 57:25
Heart Rate: 146
Pace: 9:13
Weather: Scattered clouds
Temperature-74°
Humidity-34%

April 21, 2009: Birmingham, AL
Neighborhood
Running
Distance: 3 Miles
Time: 29:38
Heart Rate: 137
Pace: 9:52
Weather: Partly cloudy
Temperature-52°
Humidity-71%

April 19, 2009: Birmingham, AL
Oak Mountain State Park
Cycling
Distance: 23.92 Miles
Time: 1:23:23
Heart Rate: 127
Speed: 17.21 mph
Weather: Mostly cloudy
Temperature-63°
Humidity-70%
Route
Posted by Bob Evans at 4/25/2009 3 comments Links to this post
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Saturday, April 18, 2009

Apr 7-18: Running, Riding, Easter, & Statue-to-Statue

I have managed to stay very busy. The challenges at work continue: lots to do, little time to do 'em, and so on. But, it is exciting and I always get to play with recent technology which I love to do. So, I can't complain too much. Easter was a ball. We went to Demopolis, AL and John had a great time:


I had my second flat on my bike. This time it happened in Dempolis. Demopolis does NOT have tubes for my bike. So, today I bought 3 to keep in my gear bag. I am a bit concerned as the leak was in the same tire as last time which was not long ago. It also seemed to be in the same spot.

We saw Wicked recently. That was a blast. I never thought of the Wicked Witch's, you know from Oz, back story. Good musical and wonderful performances. Good musical and touching story.

I think I could say more if I blogged more often. This letting the data stack up, finds me brain dead after putting on the data here. I should blog more often and try to capture more about how my day went and what was in it.

Oh, that reminds me, the video below drew some chatter that just reminds me that we humans are a long damn way from figuring out how to live together peacefully and that there are still plenty of idiots in the world (on all sides of all arguments). Too bad and shameful.


Page with chatter.

Also found another running, cycling, blogger, Keep Moving Kate (& J.), from Birmingham this week thanks to Phedippidations. I recognize a lot of the scenery she posted. She also ran the Statue-to-Statue today. But, we exchanged comments via her blog. Nice blog, she has.

Podcast Listening Update

Data

April 18, 2009: Birmingham, AL
Statue-to-Statue Run
Distance: 9.3 Miles, 15K GPS said 9.44 miles
Time: 1:17:23
Heart Rate: 160
Pace: 8:11
Weather: Clear
Temperature-58°
Humidity-44%
Route

April 17, 2009: Birmingham, AL
Neighborhood
Running
Distance: 3.11 Miles
Time: 28:45
Heart Rate: 147
Pace: 9:14
Weather: Clear
Temperature-64°
Humidity-52%

April 16, 2009: Birmingham, AL
Neighborhood
Running
Distance: 3 Miles
Time: 28:28
Heart Rate: 141
Pace: 9:29
Weather: Partly cloudy
Temperature-70°
Humidity-41%

April 15, 2009: Birmingham, AL
Neighborhood
Running
Distance: 6.19 Miles
Time: 57:56
Heart Rate: 145
Pace: 9:21
Weather: Clear
Temperature-57°
Humidity-59%

April 14, 2009: Birmingham, AL
Neighborhood
Running
Distance: 3 Miles
Time: 28:39
Heart Rate: 141
Pace: 9:32
Weather: Mostly cloudy
Temperature-55°
Humidity-89%

April 12, 2009: Birmingham, AL
Demopolis, AL
Running
Distance: 11.14 Miles
Time: 1:42:50
Heart Rate: 149
Pace: 9:13
Weather: Clear
Temperature-70°
Humidity-49%
Route

April 11, 2009:Demopolis, AL
Cycling
Distance: 25.17 Miles
Time: 1:28:30
Heart Rate: 128
Speed: 17.06 mph
Weather: Cloudy
Temperature-63°
Humidity-48%
Seemed like a head wind for the first half
Route

April 10, 2009: Birmingham, AL
Neighborhood
Running
Distance: 3 Miles
Time: 28:50
Heart Rate: 142
Pace: 9:36
Weather: Scattered clouds
Temperature-81°
Humidity-44%

April 9, 2009: Birmingham, AL
Neighborhood
Running
Distance: 3 Miles
Time: 27:26
Heart Rate: 151
Pace: 9:08
Weather: Partly cloudy
Temperature-77°
Humidity-30%

April 8, 2009: Birmingham, AL
Neighborhood
Running
Distance: 6.17 Miles
Time: 58:30
Heart Rate: 143
Pace: 9:28
Weather: Clear
Temperature-70°
Humidity-26%

April 7, 2009: Birmingham, AL
Neighborhood
Running
Distance: 3 Miles
Time: 26:55
Heart Rate: 151
Pace: 8:58
Weather: Partly cloudy
Temperature-51°
Humidity-43%

March 28, 2009: Folly Beach, SC
Cycling
Distance: 25.25 Miles
Time: 1:26:10
Heart Rate: 129
Speed: 17.58 mph
Weather: Clear
Temperature-55°
Humidity-55%
Route
Posted by Bob Evans at 4/18/2009 0 comments Links to this post
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Saturday, April 04, 2009

Feb 20 - Apr 4 2009: I am Still Alive, Running, & Listening

I have let me self get so consumed with work and other commitments that I have just failed to blog at all. I have kept up with my data; I have just not been able to here. So, this is an attempt to catch up. I won't be too blabber mouth to start. I will just get the data in. In the middle of all of this time, I have taken a vacation and spent a week in Orlando, Florida at Walt Disney World with my wife and 6 year old son. I will be posting those pictures soon too.

Podcast Listening Update

April 4, 2009: Charleston, SC
Cooper River Bridge Run
`Distance: 6.2 Miles
Time: 48:23
Heart Rate: 167
Pace: 7:48
Weather: Clear
Temperature-57°
Humidity-67%
Route

April 2, 2009
Blythewood, SC
Running
Distance: 3.06 Miles
Time: 26:12
Heart Rate: 149
Pace: 8:33
Weather: Light rain
Temperature-63°
Humidity-94%
Route

April 1, 2009
Blythewood, SC
Running
Distance: 6.12 Miles
Time: 53:52
Heart Rate: 149
Pace: 8:48
Weather: Mostly cloudy
Temperature-60°
Humidity-80%
Route

March 31, 2009
Blythewood, SC
Running
Distance: 3.06 Miles
Time: 27:01
Heart Rate: 146
Pace: 8:49
Weather: Clear
Temperature-48°
Humidity-89%
Route

March 29, 2009
Blythewood, SC
Running
Distance: 11.22 Miles
Time: 1:42:45
Heart Rate: 152
Pace: 9:09
Weather: Overcast
Temperature-63°
Humidity-65%
Route

March 28, 2009: Birmingham, AL
Oak Mountain State Park
Cycling
Distance: 24 Miles
Time: 1:23:52
Heart Rate: 137
Speed: 17.17 mph
Weather: Scattered clouds
Temperature-64°
Humidity-78%
Route

March 27, 2009: Birmingham, AL
Neighborhood
Running
Distance: 3 Miles
Time: 29:23
Heart Rate: 147
Pace: 9:47
Weather: Rain
Temperature-60°
Humidity-93%

March 26, 2009: Birmingham, AL
Neighborhood
Running
Distance: 3 Miles
Time: 28:44
Heart Rate: 147
Pace: 9:34
Weather: Overcast
Temperature-58°
Humidity-93%

March 25, 2009: Birmingham, AL
Neighborhood
Running
Distance: 6.27 Miles
Time: 58:25
Heart Rate: 154
Pace: 9:19
Weather: Light rain
Temperature-61°
Humidity-81%

March 24, 2009: Birmingham, AL
Neighborhood
Running
Distance: 3 Miles
Time: 27:27
Heart Rate: 153
Pace: 9:09
Weather: Clear
Temperature-58°
Humidity-72%

March 17, 2009: Coronado Springs Resort WDW
Orlando, FL
Running