Recompense is made for the guilty and the shamed
For eternity is gained in the arms of the slain
Oh my soul, praise Him
Training Journal – 4/6/12:
- Current plan: 10-Miler Training
- Today’s session: 6 mile easy run @ 9:40
- Comments: I did 6.59 @ 9:07
[part of a lunchtime, phone conversation I had with my wonderful wife]
K: Is the green t-shirt on the bed clean?
Me: Ummm, yes. I just took it out of the drawer last night.
K: OK, I wasn’t sure. It was just wadded up.
Me: I did a “quick fold”
K: Oh… [I couldn’t see her face, but I’m pretty sure she had a grin and possibly rolled her eyes. maybe not.]
Me: [without skipping a beat] Are we still going out to dinner?
As a public service, here is a description of the “Quick Fold”** ***:
- Firmly grasp garment with hand – right or left will work.
- NOTE: It is recommended that the “quick fold” only be completed with one hand. Using one’s non-dominant hand enables one to multitask, e.g., eat a Picky Bar after a morning run.
- NOTE: Unless you’re a risk-taking, life-on-the-edge-type (or a seasoned “quick folder”), DO NOT attempt “quick folding” two garments simultaneously, i.e., one garment in each hand. There is a high risk you’ll end up with a large, co-mingled mass that will undoubtedly be mistaken for a pile of dirty clothing when you
leavestrategically place it on the bed.
- Quickly rotate hand/forearm combination so that entire garment ends up wrapping around hand grasping garment.
- NOTE: “Quick fold” will work in either the clockwise or counterclockwise direction. If “quick folding” several garments, alternating direction with each successive garment may be considered part of one’s workout…probably not.
- NOTE: Safety first! Prior to beginning this step, check the area around you to avoid incidents such as: knocking over lamps, scraping the ceiling (thus causing a “ceiling popcorn” storm, which may lead to a whole host of other challenges), or hitting pets/family members who may be sleeping in the immediate vicinity during “quick fold” process.
- NOTE: “Quick fold” will work in either the clockwise or counterclockwise direction. If “quick folding” several garments, alternating direction with each successive garment may be considered part of one’s workout…probably not.
- Once garment is
wrappedfolded around hand, carefully slide off and place in safe, secure, and convenient place, e.g., near one’s pillow if garment is worn while sleeping.- NOTE: If, during “quick fold” process, you encounter an odor, terminate process immediately. Investigate source of odor and, if garment being folded is source, place garment in hamper. Dropping garment to floor and vacating scene
maywill lead to other challenges. If garment is not source, return to step 1 or 2 – depending upon where you were in the “quick fold” process.
- NOTE: If, during “quick fold” process, you encounter an odor, terminate process immediately. Investigate source of odor and, if garment being folded is source, place garment in hamper. Dropping garment to floor and vacating scene
- If other garments require folding, repeat steps 1-3.
- NOTE: You probably don’t need to re-execute safety check unless you or pets/family members have moved from original position. If the lamp has moved, you may need to initiate earthquake safety protocol. If the ceiling has moved, you may need to initiate earthquake or tornado safety protocol.
- CAUTION: It is not advisable to “quick fold” if spouse, parent, drill instructor, etc. are in the vicinity.
There you have it: the “quick fold” – go forth…and fold!
* Honestly, a “gal” could employ the “quick fold” – but I expect a guy would have a higher propensity to utilize this time-saving process.
** Sorry, no photos. We’re talking about my PJs here!
*** Not to be confused with this method of quick folding, which is certainly not as fun.
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Training Journal – 4/5/12:
- Current plan: 10-Miler Training
- Today’s session: 6 mile tempo run: warm, 4 miles @ 8:40, cool.
- Comments: Always nice to be home and run on familiar routes. I did 6.61 @ 8:38 overall – tempo splits at 8:30, 8:28, 8:29, & 8:31. BOOYAH!
This was an unexpected surprise this morning.
Training Journal – 4/4/12:
- Current plan: 10-Miler Training
- Today’s session: 6 mile easy run @ 9:40
- Comments: Warmer this morning. I did 7.47 @ 9:01.
I did my normal, early morning run today, just in a different venue (since I’m on a quick biz trip): The Vegas Strip
I headed out at 0430, so there weren’t too many people out during my 6.3, out and back. I saw more people toward the end of my run and about ten other runners in total.
I did hear a few “peanut gallery” comments:
- The first was as I ran pedestrian stair #7 of 18: “Run <expletive>, run!” – to which I politely waved.
- The next was from an obviously intoxicated woman whom another runner had just passed: “You runners are freakin’ crazy!” – to which I replied, “Yup!”
- The final one, and my fav, was from a homeless guy sitting in front of the Imperial Casino: “HEY! How ’bout a ride?” – to which I had no response…
All in all, it was a nice, quiet run. The Strip is surprisingly peaceful between 0430 and 0530. So different from the stroll I took the evening before.
If you’re a runner, what’s the most interesting or hilarious peanut gallery comment you’ve heard?
Training Journal – 4/3/12:
- Current plan: 10-Miler Training
- Today’s session: 6 mile easy run @ 9:40
- Comments: I did 6.3 @ 9:16, which included running 9 sets of pedestrian bridge stairs – which was an added workout.
Here are the stats for the month that was March 2012:
Mileage:
- Total: 130.46 [+10.15 from Feb]
- Shortest run: 3.14 [-.9 from Feb]
- Longest run: 13.12 [+1.79 from Feb]
Pace:
- Overall Avg: 8:57 [-:38 from Feb]
- Slowest Avg: 9:55 [-:56 from Feb]
- Fastest Avg: 7:43 [-:55 from Jan, but this was on my 10K]
Total Running Time:
- 19.52 hours or 1171 minutes [+12 min from Feb]
Training Program(s):
- March 1 – 18: 12K training plan I made using the Runner’s World Smart Coach app. It was about 20-25 miles a week: Tuesday, Thursday, Friday, and Sunday. The weekday sessions ranged in distance from 3 to 6 miles, with the weekend sessions being the “long run” day at 7 to 11 miles. The plan integrated Easy Runs, Tempo Runs, Speed Runs, and I added some hill sessions as well, just to mix things up.
- March 19 – 31 (and onward to mid-April): 10 Miler Training Plan I made using a combination of the Runner’s World Smart Coach app with pace adjustments using the McMillan Running Calculator and some realistic pacing numbers. I increased my mileage to 26-30 miles a week: Tuesday, Wednesday, Thursday, Friday, and Sunday. The weekday sessions ranged in distance from 5 to 8 miles, with the weekend sessions being the “long run” day at 10 to 12 miles. The plan integrated Easy Runs, Tempo Runs, Speed Runs, and I added some hill sessions as well, just to mix things up.
Races Completed:
- 3/12: 408K Race to the Row (8K) [report]
- Time: 38:36 / 7:46 pace
- Placed:
- Overall: 241/2761
- Men: 201/1059
- Age Bracket: 14/74
- 3/18: Emerald Across the Bay (12K) [report]
- Time: 1:03:17 / 8:36 pace
- Placed:
- Overall: 517/2179
- Men: 360/948
- Age Bracket: 37/98
- 3/31: Against the Wind Virtual 5K [report]
- Time: 24:13 / 7:43 pace
- Placed:
- Overall: TBD – results not posted yet…
- Men: TBD
- Age Bracket: TBD
Upcoming Run(s):
- 4/15: Presidio 10 (10 Mile) in San Francisco
GIDDY-UP!
Training Journal – 4/2/12:
- Current plan: 10-Miler Training
- Today’s session: Rest
- Comments: nada
More info here
Training Journal – 4/1/12:
- Current plan: 10-Miler Training
- Today’s session: Long Run – 10 miles
- Comments: Great run! Ran 11.3 @ 9:06. Full disclosure on running accessory testing: NipGuards work.
Today was a planned rest day on my 10-miler training plan, but Friday I saw a tweet about the Against the Wind “virtual 5k” this morning – which benefited the Dick Beardsley Foundation.
You might ask, what’s a Virtual Race (I know I did)?
“A virtual race is a sporting event where everyone sets their own course and runs their own race wherever they happen to be on the planet. You sign up online, receive a bib number, run your race on Saturday, March 31, 2012, and submit your time. You will be competing with people from all over the world who are running the race on the same day.”
My Answer: I’M IN!
Anyway, I ran my 5k neighborhood loop…with a personal record on a 5K: 24:13 at an 7:43/mile pace!
Final results from the virtual race will be posted at some point, so I’ll post how I did overall then.
Final Results released on Friday, April 6:
Have a great Saturday!!!
Training Journal – 3/31/12:
- Current plan: 10-Miler Training
- Today’s session:
Rest
- Comments: NO REST! Ran the Against the Wind “virtual 5k” …with a PR to boot! BOOYAH!
On any given day, there are various sights and smells that I encounter while running. I experienced the “Collage of Scents” above on my run this morning. Most are self explanatory; but, clockwise from the upper left:
- It never fails, someone is either standing on their porch or driving by (like this morning), aaaand I get a whiff. Not knocking smokers, just don’t particularly like inhaling smoke while I’m huffin’ and a puffin’
- “Spare the Air” days or not, I smell at least two to three of these every morning without fail.
- Friday is garbage day… ADDED BONUS: Sometimes I even get a whiff of a garbage truck too!!
- It’s spring and Jasmine’s in the air! Along with a bunch other blooms that are enjoyable AND tough on allergies.
- My 5-mile route goes by a donut shop. I’ve yet to stop in. One day I will.
- If you have a dog, you know probably what this if for. A few houses in my neighborhood have dogs and don’t… I can only imagine what the smell would be like without the benefit of a 6-foot tall vapor barrier/fence.
- Quite a few people dry their laundry at 0430 in my neighborhood. Fortuitously, sometimes this scent counteracts the garbage day or pooperscooperless-household scents.
- Even with California’s emissions control program, I get this. Oh wait, it’s a diesel. It’s safe for the environment and my lungs!
- This one’s is a tough one to be critical about. It mostly results in jealous thoughts, a stomach growl, and possibly a faster pace to leave the area quicker.
Have a great weekend!
Training Journal – 3/30/12:
- Current plan: 10-Miler Training
- Today’s session: 5 mile easy run @ 9:40
- Comments: Nice morning! 5.24 @8:53
I saw Picky Bars in a magazine article a while back and finally ordered a few last week.
They came last night and I tried one this morning after my run: very tasty and they didn’t bug my stomach as much as other bars often do. They’re a keeper – I may have to join the Picky Club!
Training Journal – 3/29/12:
- Current plan: 10-Miler Training
- Today’s session: 7 mile speedwork run: Warm; 3×1600 in 8:00 w/800 jogs; Cool
- Comments: Not as nervous when I see “speedwork” on my training plan… My speed splits were: 7:45, 7:18, & 7:22 (after #1, and aiming for the originally planned 8:20, I went for it!) Based on my pacing for the past four weeks, today at lunch I recalculated and adjusted the pacing on my training plan to a more realistic (faster) pace using my 10K split from the Emerald Across the Bay. Might as well true things up!
[from the possibly TMI – possibly gross file. read on if you dare.]
Last year, I bought a running rain jacket at Road Runner Sports – their Pro Velocity model shown here in red..I have the blue one.
I wore it when I ran the 2011 Silicon Valley Turkey Trot and have also worn as an around-town jacket. It’s really nice and I’m happy with it.
I wore it on my long run last Sunday, thinking that the rain might show while I was out. The rain never came, but at the end of my run I made a discover about the ventilation shortcomings of this jacket…which a few reviewers commented about.
Upon finishing my 13-mile run (throughout which I apparently kept my arms bent at the elbows), I’d say about four ounces of sweat poured down and out each sleeve! My first thought was that I didn’t re-plug my water bottle (which I’ve done before) – but I quickly deduced the reason [I don’t recall any similar incident from the Turkey Trot…]
It was supposed to rain this morning, so I donned my trusty Pro Velocity for my five-mile easy…this time letting my arms fall to my side every once in a while: I’m a quick learner. 🙂
Bottom line: I really like this jacket, but it does have some ventilation issues. Still, I’ll wear it – adding “let arms fall to side” to the checklist of items I run through in my mind while I run…
Training Journal – 3/28/12:
- Current plan: 10-Miler Training
- Today’s session: 5 mile easy run @ 10:05
- Comments: Continuing to enjoy the nice shorts weather! 5.25 @ 8:46.
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