10/29/06: 9 Mile Run: Brownell-Shades Creek

I met Judy at 6:30 am as usual. A good steady run. I am pleased with my performance during marathon training so far (knock on wood). No injuries, no pain, all good. Let's hope it stays that way. I sure would like to drop a few pounds. I think that would help me pick up the pace and get rid of that beltline bulge I hate. Next week, 13 Miles!

Data

Distance:	9.12 Miles
Time:	1:23:14
Heart Rate:	152
Pace:	9:11
Weather:	Clear Temperature-52° Humidity-69%
Route:	The usual 8.5 Miler + .62 Miles estimated and not mapped

10/28/06: 5 Mile Run: Neighborhood

Another run during whichI put the Creative Zen Sleek on random mode and listened to music since I have heard my usual list of podcasts. This makes for 4 days straight running and I am running tomorrow. All due to an interrupted schedule due to work. But, I think I am holding up and will get my weekly mileage goal with no harm done. Then, off to the gym for an hour of Muscle Works. Damn interrupted schedules throw everything off. But, hey I did it and I feel stronger. So, not all bad.

Data

Distance:	5 Miles
Time:	50:19
Heart Rate:	151
Pace:	10:03
Weather:	Cloudy Temperature-50° Humidity-77%

10/27/2006: 5 Mile Run: Neighborhood

An early morning run in a light rain. I put the Creative Zen Sleek on random mode and listened to music since I have heard my usual list of podcasts. A wet, but good run.

Data

Distance:	5 Miles
Time:	49:10
Heart Rate:	157
Pace:	9:49
Weather:	Cloudy Temperature-57° Humidity-90%

10/26/06: 8 Mile Run: Atlanta, GA

Fortunately, the weather is warmer and I had the right clothes for the conditions. So, I ran outside. The run felt good. I listened to the latest Daily Source Code and Phedippidations. I came across 2 men struggling with each other. They appeared to be fighting over a stocking cap. I kept my attention on my safety and my run. Translation: I stayed on the other side of the road and made sure they did not follow.

Data

Distance:	9 Miles
Time:	1:15:50
Heart Rate:	Not measured
Pace:	9:28
Weather:	Cloudy Temperature-50° Humidity-71%
Route:	Centennial Olympic Park Start

10/25/06: 3 Mile Run: Atlanta, Treadmill :(

It was 34° and I did not have any tights in my luggage. So, I opted to run in the hotel gym on the treadmill. I HATE treadmills. And, this run reminded me why. My intent was to run 5 miles, but I just couldn't do it. I stopped at 3. It was boring; the air quality was awful. Lesson learned: if the weather predicts temperatures in the 40's, assume it could end up being a little colder and pack accordingly. I listened to latest Daily Source Code.

Data

Distance:	3 Miles
Time:	28:30
Heart Rate:	Not measured
Pace:	9:30
Weather:	A stagnant room in a hotel

10/22/06: 11 Mile Run: Brownell--Shades Creek-Jemison

Judy was not able to run today. So, I ran alone. It was raining when I woke up, but fortunately stopped before I started running. I ran a new course instead of the usual 10.5 mile loop to ensure I got a full 11 miles. To further ensure the distance, I wore the Timex Time and Distance setup. The route linked below is one placed on Favorite Run. Again, I let played a shuffle of music. I thoroughly enjoyed this run and felt strong. Upon going home, I have to pack, bath, and take off for Atlanta for a conference my company sponsors. So, no long lay in the whirlpool today.

Data

Distance:	11 Miles
Time:	1:45:42
Heart Rate:	Not measured
Pace:	9:36
Weather:	Cloudy Temperature-57° Humidity-93%
Route:	Trish's 11 Mile Run

10/21/06: 3 Mile Run: Neighborhood

I managed to get a run in before going to the gym for Muscle Works. All of this is part of getting up to 5 runs per week with more mileage as I continue preparing for the Mecedes Marathon. I am logging this on Sunday, so not commentary. I listened to the shuffle mode on the Creative Zen Sleek. In other words, random selections from my ripped CDs. I thoroughly enjoyed it.

Data

Distance:	3 Miles
Time:	31:04
Heart Rate:	146
Pace:	10:21
Weather:	Clear Temperature-40° Humidity-89%

10/19/06: 5 Mile Run Neighborhood

An early morning run in a light rain. Thank goodness it was warm. I finished listening to episodes of Phedippidations, and  Accident Hash). Steve, from Phedippidations, read through some of the results for the World Wide Half-Marathon. I found it inspiring, ok maybe corny, to think that since the 3 registered runners in Birmingham finished within seconds of each other and we did not all know each other that maybe we could say "despite running apart, we all finish together". I didn't like my slow pace, but I am adding lots of miles right now, so I'm not going to worry about it.

Data

Distance:	5 Miles
Time:	53:15
Heart Rate:	148
Pace:	10:39
Weather:	Raining Temperature-69° Humidity-87%

10/18/06: 8 Mile Run: Neighborhood

I didn't listen to any podcasts during this run. Instead, I plugged in the my Creative Zen Sleek mp3 player which is the device to which I rip my musical CD's. I put it in shuffle mode and just let the music flow. I started running in the pitch dark. Several times I ran off the trail and had to wonder back. When I finished the sun was up. I have always loved running at sunrise. 

Data

Distance:	8 Miles
Time:	1:22:43
Heart Rate:	154
Pace:	10:20
Weather:	Clear Temperature-61° Humidity-93%

10/17/06: 5 Mile Run: Neighborhood

An early morning run in the pouring rain. Thank goodness it was warm. I finished listening to episodes of Phedippidations, The Daily Source Code, and  Accident Hash).

Data

Distance:	5 Miles
Time:	51:17
Heart Rate:	151
Pace:	10:15
Weather:	Raining with high winds Temperature-67° Humidity-90%

10/15/06: 9 Mile Run: Brownell-Shades Creek

I met Judy at 6:30 am as usual. Since I have started Marathon training, we did add a little at the end of the run to get 9 miles in. I based the total distance on an elaboration of the pace at the last known distance (8.5 miles). We simple continued down the trail through Jemison Park. We simply continued in the same direction as the last 4.25 miles for 5 minutes. My running is going great and I anticipate no trouble for the marathon. Of course, it is still early. I will be signing up for the Vulcan Run on November 4th. It felt colder than the temperature would lead you to believe.

Data

Distance:	9.12 Miles
Time:	1:24:40
Heart Rate:	154
Pace:	9:17
Weather:	Clear Temperature-54° Humidity-35%
Route:	The usual 8.5 Miler + .62 Miles not mapped

10/14/06: 2 Mile Run: Neighborhood

An early morning run on my birthday! And, in some some cool temperatures. I listened to the rest of TPN Accident Mash #2 with C.C. Chapman and Ewan Spence (more info at Accident Hash). This is the first time I have tried to run 2 miles in the neighborhood and I was a little short of the goal according to the map I created at Favorite Run. I will fix it up and find the extra .19 miles for next time.

Data

Distance:	1.81 Miles
Time:	18:37
Heart Rate:	144
Pace:	10:17 (Gees, I am really slowing...)
Weather:	Clear Temperature-42° Humidity-76%

10/13/06: 4 Mile Run: Neighborhood

An early morning run in some cool temperatures. I listened to the TPN Accident Mash #2 with C.C. Chapman and Ewan Spence (more info at Accident Hash). I don't think was a single song I didn't like even the "screamo" which was not over screamed. Good show. And, I am going to have to check out Ewan's show.

Data

Distance:	4 Miles
Time:	40:26
Heart Rate:	148
Pace:	10:06
Weather:	Few Clouds Temperature-44° Humidity-63%

10/11/06: 6 Mile Run: Neighborhood

I have decided to start training for the Mercedes Marathon. If the training goes well, I will run the full 26.2. If it doesn't then I will pull back and run the 1/2 marathon. Today's run felt good. I have worked up a training schedule which I posted below.

North Korea tests a nuclear weapon, a congressman (Foley) sends dirty text messages and emails to young pages, and some are accused of a cover up. What a world!

Data

Distance:	6 Miles
Time:	1:01:56
Heart Rate:	154
Pace:	10:19
Weather:	Clear Temperature-70° Humidity-64%

Mercedes Marathon Training Plan The targets are based on the training plan published at the Mercedes Marathon website:

Week	Sun	Mon	Tue	Wed	Thu	Fri	Sat	Total	Low Target	High Target	Low Goal	High Goal
9/17/2006	8.5		3	5		3		19.5	20	26	(0.50)	(6.50)
9/24/2006	12		3	6		3		24	21	27	3.00	(3.00)
10/1/2006	9		3	5				17	21	27	(4.00)	(10.00)
10/8/2006	13.1		3	6		4	2	28.1	29	35	(0.90)	(6.90)
10/15/2006	9		5	8	5		3	30	29	35	1.00	(5.00)
10/22/2006	11		5	8	8	2.7		34.7	31	37	3.70	(2.30)
10/29/2006	9		5	7	4		6.2	31.2	26	32	5.20	(0.80)
Strengthening
11/5/2006	13		5		8	6	3	35	33	39	2.00	(4.00)
11/12/2006	11		5	8	6		4	34	33	39	1.00	(5.00)
11/19/2006	13		5	8	6		4	36	35	41	1.00	(5.00)
11/26/2006	15		5	8	6		3	37	35	41	2.00	(4.00)
12/3/2006	17		5	10	6		3	41	39	41	2.00	0.00
Sharpening
12/10/2006	13		5	10	6		4	38	37	43	1.00	(5.00)
12/17/2006	15		7	10	7		4	43	43	49	0.00	(6.00)
12/24/2006	17		5	10	5		4	41	39	45	2.00	(4.00)
12/31/2006	13		5	8	5		6.2	37.2	35	41	2.20	(3.80)
1/7/2007	15		5	10	5		3	38	37	43	1.00	(5.00)
1/14/2007	20		3	10	5		3	41	38	44	3.00	(3.00)
Tapering
1/21/2007	15		5	8	5		3	36	33	39	3.00	(3.00)
1/28/2007	13		4	7	3		3	30	26	32	4.00	(2.00)
2/4/2007	11		3	6	3			23	21	27	2.00	(4.00)
2/11/2007	26.2							26.2	26.2	26.2	0.00	0.00
Races: Vulcan Run & Red Nose Run (well, maybe)

10/10/06: 3 Mile Run: Neighborhood

Well, I had my first run with Prince, that's the husband of one of my wife's Bunko buddies. He lives in my neighborhood and runs too. He had called last week and we managed to hook up this morning. It is interesting meeting a new running buddy. I don't think I would have the nerve to call someone my wife knew to say let's run together. I am glad he did and I respect, maybe envy, folks that have the courage to be so forward. We had a good run and he seems like a nice guy. He volunteered to pace the 4:15 group for the Mercedes Marathon. I will run at least the 1/2 marathon, but I am seriously considering the full marathon. And, if I do I am going to need to get busy planning and training soon.

Data

Distance:	3 Miles
Time:	29:19
Heart Rate:	152
Pace:	9:46
Weather:	Clear Temperature-58° Humidity-90%

10/08/06: Phedippidations World-Wide Half Marathon

Today Judy and I ran the 1st Annual Phedippidations World-Wide Half Marathon Challenge. You couldn't have asked for a better day. The weather was perfect for running. I love running in temperatures in the low 50's. I did have a little sinus trouble which led to a small nose bleed, but no big deal. I am so pleased with the results especially after Wednesday's run when I felt like so much crap. Thanks Steve and the other organizers for making this happen!

Data

Distance:	13.1 Miles I used the Timex Time and Distance system and the damn GPS unit shutdown at about 1.5 miles. So, I have to trust the measurements reported by the virtual maps. The GPS unit was merely dead weight for this run. Arghhh....
Time:	2:11:41
Heart Rate:	Not measured
Pace:	10:03
Weather:	Clear Temperature-58° Humidity-72%
Route	Brownell-Montclair Loop

10/04/06: 5 Mile Run: Neighborhood

An early morning run during which I listened to the Daily Source Code. OMG, Oh My God, how slowly I ran today. Worse, I felt drained during most of the run. I don't know why. I had to force my body to run. Since the Pheddippidations World-Wide Half-Marathon is this weekend, and I am running it, I sure hope this was a temporary thing. I haven't been sleeping as much as usual thanks to recovering this laptop. So, hopefully, all will be fine by this week end. This will be the last run until I do the 13.1 miles. It may have simply been the heat. Since I have switched to running mostly in the morning I was probably just not aclimatized for 88°. I got a call Sunday night from the husband of one of my wife's Bunko buddies. He and another fellow run in this neighborhood too. They have a 9:00 minute pace and I look forward to running with them. I hope I can.

Data

Distance:	5 Miles
Time:	53:05
Heart Rate:	160 (10 more than usual, hum...)
Pace:	10:36
Weather:	Few clouds Temperature-88° Humidity-34%

10/03/06: 3 Mile Run: Neighborhood

An early morning run during which I listened to the Daily Source Code. It's good to be home.

Toshiba Portege Dies
My Toshiba Portege M200, laptop/tablet convertible, crashed and burned. During boot up it would just auto shutdown and try to start to boot again. It has been showing signs of distress for several months now. I suspected software. I don't have a CD/DVC drive for this machine! So, how to load the operating system for a fresh start? I have the recovery DVD that came with the laptop that will put the harddrive back into the same state it was in at the factory. That's a good goal line, but how do I get it done with no drive! Joe, JCM, to the rescue. I found this gem after searching and searching on the Internet. It took a leap of faith to follow this complicated procedure, but it worked and is actually fairly simple once you start. Thanks, Joe who ever you are.

Condolences to the Amish community and families that suffered at the hands of the madman, Charles Carl Roberts IV (learn more...). It is just horrible to know what he did and worse to imagine what he had planned to do to those children.

Data

Distance:	3 Miles
Time:	29:51
Heart Rate:	150
Pace:	9:57
Weather:	Clear Temperature-62° Humidity-84%

9/26/06-10/01/06: A Week of Running

I have been busy and traveling this week. So, I did not keep up with my blogging. As a result, I am going to log this weeks run in one post. I stayed caught up on all of my regular podcasts (Daily Source Code, Accident Hash, and Phedippidations).

Data

9/26/06

Distance:	3 Miles
Time:	29:54
Heart Rate:	150
Pace:	9:58
Weather:	Clear Temperature-53° Humidity-90%

9/27/06

Distance:	6 Miles
Time:	1:00:42
Heart Rate:	151
Pace:	10:07
Weather:	Few Clouds Temperature-55° Humidity-86%

9/30/06

Distance:	3 Miles
Time:	29:57
Heart Rate:	Not measured
Pace:	9:59
Weather:	Fair Temperature-62° Humidity-75%
Route:	A country run in Ridgeway, SC

10/01/06

Distance:	9 Miles
Time:	1:28:54
Heart Rate:	Not measured
Pace:	9:51
Weather:	Clear Temperature-60° Humidity-86%
Route:	A country run in Ridgeway, SC