It's A Lesson to Me 

So I'm in the mood to listen to some Dead. Fine. But in the right pane of suggestions are what I would expect - Dead songs, except for the top entry: "Matt Damon Rips Sarah Palin". Obviously, that's a previously unrecorded Dead song I am not familiar with.

WTF does Matt Damon's opinion of Sarah Palin have to do with the Grateful Dead? Oh wait, this is Youtube, a Google subsidiary; an extension of the left-wing establishment.

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Fear Mongering by the AP 

Wearing a 1940's German military uniform for reenacting? The horror! Next thing you know, someone will be portraying Amon Goeth in a movie!

This article serves no other purpose than to cause fear. Liberal bias by the media? Nah. If this guy were a Democrat, he'd be called a history buff.

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Half-Marathon: Recap 
The training plan I followed was a 12 week plan and I stuck to it pretty well. The plan calls for three or four days of running, a stretch and strengthen day, two cross-training days (or one if you run four days), and a rest day. Of the running days, two were moderate, starting at three miles and working up to five and one was the “long” run – starting at four and up to 10 (11 in my case). Cross-training consisted entirely of biking.

I had to jostle some days around but I only skipped one day – in the 11th week I took two consecutive rest days to prepare myself for the longest run of training - 11 miles. Earlier in the training, the third week, the heat wave came in – 98º, 101º, 99º, 93º, 91º but I did my runs early and cut them short by a 1/2 mile. Then, the heat continued through most of July with 15 days at 90º or above. But, really, it wasn't too hard to deal with it. I had most of my runs done by 8-8:30 during those hottest days.

Around week 10 I started to feel some discomfort in my left knee. It wasn't enough to stop and it didn't hurt; maybe a .5 on a 1-10 scale. Quad and hamstring stretches helped but the discomfort never really disappeared. The knee was my biggest concern going into the race.

I maintained my regular diet as well: beef no more than once a week (and probably less than that), lots of fruits and vegetables, wheat pasta, wheat bread, and wheat tortillas, salads with every meal, watched the sodium and sugar. Protein was mostly from beans, chicken, pork, turkey, peanuts, peanut butter, and the occasional PowerBar (maybe half-dozen total; they go well with iced coffee post-run). I did not lose any weight during training although my body fat was measured at 5.2% in late July.

During the entire training, nary a drop of rain fell on me. Which, of course, meant that race day would be a soaker and it was. The rain wouldn't normally be a problem but since the course had long stretches of dirt and cinder, it was muddy. In hindsight, the mud wasn't too bad but, like many runners I'm sure, I had purchased new shoes for the race. Mine had about 50 miles on them which is enough to break them in for a special event.

The course had some bottlenecks at the beginning but once we moved off Sand Island it thinned out and then continued to do so. By mile five I had established my own personal space and felt comfortable. It felt like I was running alone too which is a-ok by me. People were passing me and I was passing others but there was plenty of space to pass from the half way point on.

From about mile four to mile seven or so, I worked up to a two-hour pace but was unable to hold it. Those two little hills at Hugh Moore put an end to the sub-two hopes. Personally, I feel a 2:03 for a first half-marathon is very good.

In short, I found it much easier than I though it would be. Before the race, I broke the course down mentally into segments. Segment one was the start to Freemansburg, the second was Freemansburg to the boat launch, then boat launch to Hugh Moore, and lastly HMP to the circle. I thought this would help me as I could view it as several small runs all in a row, in case I got into trouble. It turns out that I never really paid attention to the segments. I just kept going.

Finishing in just over two hours makes it easy to pick my goal time for my next half in the spring. I'll be ready.

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Via Half-Marathon 
I did it; 2:03:30. My goal was 2:08 and the race was easier than I anticipated. I was on a sub 2:00 pace for a while but lost it around mile eight and that was it. Since it hasn't rained much over the past view months, it was a given that today would be a soaker and it was. The heavy rain stopped about an hour into my run but that didn't matter because of the mud. Nonetheless, I feel good.

My next half-marathon will be in the spring and the goal time is obvious.

By the way, the chart on the previous post is a Pittsburgh Half-Marathon.

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Half-Marathon Fail 

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The Proof 
I ran a 5K this morning and set an PR - 26:10. While that brought some joy the real joy today came not from the time but from another number.

After I picked up my packet, I got on the Tanita TBF-300A and then the woman gave me the little printout. My body fat percentage read 5.2% which means I have about seven pounds of fat on my body. These results were recorded and after the race was done, awards would be given for lowest percentage. I beat the winners of every age group except mine. They stacked the deck and snuck in a ringer who came in at 3.8%. Ok, maybe it wasn't a conspiracy but the man who won my group did come in at 3.8%. Women, by the way, have higher BF percentages than men.

When I saw the number, I knew it was good but I didn't know it was that good. That reading really gave me a mental boost and probably is what pushed me to an 8:26 pace.

The race featured about 150 runners.

In a pool of runners my body fat percentage is exceptional. Compared to the rest of the population, I'm top tier. Hard work pays off. I may sound vain but I am really proud of myself for all I've accomplished in the past two years. Start small, work yourself up, and be persistent.

Update - Hardbody contest results are here.

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I caved. It was a good fight and I held out as long as I could. Now I can be friends with people I'm friends with. I can also see who's got extra lumber and whose kingdom is being pillaged by marauders.

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37 Minutes 
In my previous post I mentioned that my average workout for the first half of this year was approximately 37 minutes long. Within the average day, those 37 minutes make up about 2.5% of the day. Inverse that, and that means one can spend an average of 97.5% of the day not exercising and still put in quality workouts that garner results over a period of time.

For example, in 37 minutes I know I can:

- run four miles
- bike six at slightly above leisurely pace
- get a basic weightlifting workout in
- walk about 2.5 miles

Swimming: I don't swim for exercise but my guess is that 37 minutes of doing laps, at any pace, isn't a bad workout. In fact, 37 minutes of any constant movement forward is probably a good workout [yeah, sounds funny, I know; [insert your own sexual innuendo joke here if that pleases you]].

Seriously, though, take 37 minutes out your day and see what you can do. You may be surprised. You may start slow like I did, but improvement will come if you persist. Believe me, I know, and about 1/39th of your day is all it takes.

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By The Numbers 
For the first six months of 2010, I have:

- run 299.85 miles in 48:20 for an average pace of about 9:40. The first 150 have been faster than the second 150.

- biked 248 miles in 21:55

- done 123 workouts in a total of 75 hours. That works out to be about 37 minutes per workout. This includes walks and lifting weights too.

For the next six months, I hope to increase these numbers. I am also quite satisfied that I am well above what the average American puts into fitness. I am also ahead of the masses in diet too as I effectively manage salt, sugar, and beef intake. If you see me about, give me a big "atta boy!" Vanity? There's nothing wrong with it as long as you can back it up.

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Another PR 
I ran the Freedom to Liberty race this morning in 35:12; a PR for four miles, besting the 36:36 I put up a while ago through the neighborhood. I didn't expect a PR today but I did it. There were no markers on the course so I don't have splits.

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On this Memorial Day, I ran a 5K with the goal of finishing in under 28:00, which would be a personal record.

I aced it and finished in 26:54 by my watch.

Mile 1: 8:32
Mile 2: 17:13
Mile 3: 26:02

pace: 8:40

I also had the honor of meeting Mr. Rick DeRenzis today; brief bio here:

Take time today to remember the fallen as well as the families and friends of those gave all.

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