Scanning the Internet?

I use Netvibes to collaborate all of the sites I use. How about you guys? Anyone using Google Reader?

My netvibes page has become rather complex, but I can see who and what has been updated with relative ease and in such little time!

What do you guys think? Is there something better?

12/27/2007 (Thu) - RUN

Great run! My shin has been hurting again, but miraculously when I run it seems to help! Went for a short run this day. It was partly sunny and about 45. I used my new iPod shuffle as I ran and listened to some Sugarland. I felt like I was moving pretty well!

Run: Temperature was 45 degrees, and partly sunny.

1.75 Miles
13:43 Minutes - 7:51 mile avg
Total Miles 2007: 122.82 Miles

12/22/2007 (SAT) - RUN

Three runs in a week! Things are good. I have been feeling a tender spot in my shin, but....not while I am running. Weird, when I went out to run Saturday I was expecting pain in my shin, but it never came. Good news. The bad news would be my snails pace. My run was a bit ad hoc so my stomach contents were not quite what I would have liked.

Run: Temperature was 44 degrees, and overcast (and gray).

2.54 Miles
22:05 Minutes - 8:41mile avg
Total Miles 2007: 121.07 Miles

12/19/2007 - RUN (FRI)

Second time this week running. I actually felt a bit of a twinge in my shin after running about 1/2 a mile. The feeling went away pretty quickly, though. I am hoping that Friday's run will be smooth, but time will tell!

Run: Temperature was 40 degrees, and clear.

2.20 Miles
17:18 Minutes - 7:52 mile avg
Total Miles 2007: 118.53 Miles

12/17/2007 (Mon) - WORKOUT/RUN

So, I took another week off. I had an injury of sorts, but one of a different nature. I'll just say, it was a vein problem in the rear. I'll leave it at that.

But...Monday, and I am back. I ran and it felt great, despite the windy 26 degrees that confronted me. It was a short run, but its a start of a more regular pattern (hopefully). This week I hope to really test out this leg and see. I ran yesterday, my leg still feels completely normal today, so that is good news!

Run: It was a short but valuable run! Temperature was 26 degrees, clear and quite windy.

1.75 Miles
14:06 Minutes - 8:04 mile avg
Total Miles 2007: 116.33 Miles

Congratulations ThemSmedleys!

Congratulations to Jimmy and Kelly on the birth of their second child, Ben! We hear that things went well after some confusion and a trip or two back and forth from the hospital! Congratulations to Jake too on his new brother!

12/10/2007 (Mon) - WORKOUT/RUN

Well, today was day one back on the streets. My new Asic's came on Friday...after a long day of shopping and running around, then a crazy weekend, I targeted today for my first run.

The shoes felt GREAT. In fact, I did not feel one ounce of pain in my usual tender spot, which is great news. It took me about a week last time to sort of re-injure the spot, so I am giving it some time. I am VERY hopeful though that my shoes were causing the pain in my shins though. I am excited to get out and run on Wednesday.

Run: It was a short but valuable run! Temperature was 41 degrees and cloudy with no wind.

1.50 Miles
11:12 Minutes - 7:28 mile avg
Total Miles 2007: 114.58 Miles

Workout: Abs and Shoulders. Great workout.

Runners Update 12/6/2007

Its been a while since I posted...this is because I have no new runs!

Right before Thanksgiving I gave it yet another go but I came home after running about a block. The pain was back in full force. I have not tried to run since then. In fact, I decided to go see my doctor regarding this pain.

Luckily I was able to get in the week after Thanksgiving. He took a look at my leg and my stance and how my leg rested with its weight on it and he determined that I had pretty sever pronation. He couldn't be certain that I had a stress fracture or not, and he requested that I got and get an X-Ray ($$). The X-ray likely would not show a stress fracture, but it might, and if so, it will be treated. Then he suggested I go see the Delaware Foot Doctor (Dr. Ray Feehery) as he ($$$) deals a lot with runners and is a bit of an expert. He has actually treated many of you that read this blog! Unfortunately the cost of going to see him would be all out of pocket because he doesn't participate in our insurance.

So, after thinking about it Natalia and I decided that I would go have the x-ray. We'd probably have to save up to go see the foot doctor. However, I changed my mind. I am taking the money we put aside for the x-ray and buying myself some quality running shoes with motion control for over-pronaters (Asic Gel-Evolution 3). They should arrive tomorrow and I should be out on the road soon. The leg feels good now, no pain whatsoever, so I am hoping that my shin splints have healed, and that I don't have a stress fracture.

After taking a look at my current running shoes, there is no midsole arch support whatsoever. To me, this means, every time I ran in them, they were just twisting away at my Tibia with every step.

So far, I justify these shin splints in my own mind, by these shoes. Why didn't I ever have this injury before? I am counting on it being the shoes. I don't remember what shoes I work in high school and college, but I have to believe that they were far better. I remember buying this last pair based on the appearance. Silly silly Rick...

11/16/2007 (Fri) - WORKOUT/RUN

Run:
Day 3 of running this week and I felt good. That was, outside of the gusty winds and cool 41 degree temperature. It took me about a mile and a half just to warm up!

2.54 Miles
20:45 Minutes - 8:10 mile avg

Total Miles 2007: 113.08 Miles

Workout:
Abs and Shoulders. Great workout.

11/14/2007 (Wed) - WORKOUT/RUN

Run:
Ran on Wednesday and my leg felt OK, hurt a little more after running, but it feels OK one day later. I plan to run again on Friday. I tried to push a little bit during this run and felt tired and winded! I am not sure my left shin is going to feel that good again and I am pretty sure that my foot is pronating (turning) too much causing the pain. I think its time to look into some new shoes.

2.20 Miles
16:53 Minutes - 7:40 mile avg

Total Miles 2007: 110.54 Miles

Workout:
Chest and Biceps. Workout was short but effective.

11/12/2007 (Mon) - RUN

Came back again today. Today was comeback version 2 dot oh.
It went well, not a lot of pain, could still feel it, but it was definitely bearable. I will run again on Wed!
Its been 2 days since I ran and my shin feels pretty darn good.

1.75 Miles
14:12Minutes - 8:07mile avg

Total Miles 2007: 108.34 Miles

11/12/2007 (Mon) - WORKOUT

Instead of listing the exercises going forward (because it is boring reading) I will just say, yes, I did workout today. The area of focus was my back and triceps and the quality of this workout was "OK".

11/7/2007 (Wed) - Running Update

After running on Monday I felt my shin sort of hurting once again. Tuesday, I didn't run or do much of anything, the dull pain was still there. When I came down the steps this morning, there it was.

So...I have decided to hold off until Monday. I am hoping this is the last push of healing and on Monday I will be back into the full swing of training for the Ceasar Rodney.

11/7/2007 (Wed) - WORKOUT

Shoulders and Abs

I think I am sore already.

3 sets of 15 Situps
3 sets of 10 Oblique excercises
3 sets of 10 Military Press
3 set of 10 Anterior Raises
3 sets of 10 Posterior Raises
3 sets of 10 Vertical Raises

11/05/2007 (Mon) - RUN

Today was my first day back running in over 3 weeks. Time flies!
How did it go? It went well, I only ran 1.5 miles, and I was just trying to feel things out on a fairly easy route. I could feel the pressure point during my run, but it didn't so much hurt. I am concerned that it is not fully healed, but I think I am in a pretty good spot to start back up slowly. I write this the next day, and I am a little sore but my shin still feels good.

1.50 Miles
11:09 Minutes - 7:26 mile avg

Total Miles 2007: 106.59 Miles

I'll give it another go on Wednesday, but the news so far has been pretty encouraging. Thanks for a lot of the advice I have gotten from many of you!!

11/05/2007 (Mon) - WORKOUT

Wimpy workout today, but first day back in about a week.

Chest and Biceps:
3 sets of 10 Bench Press
3 sets of 10 Dumbell Curls

Being a Man - "I'm Still A Guy" by Brad Paisley

These are the lyrics to a Brad Paisley song found on his new album 5th Gear. If you feel like men are becoming more and more like women, go to his site and listen to it!

When you see a deer you see Bambi
And I see antlers up on the wall
When you see a lake you think picnics
And I see a large mouth up under that log
You're probably thinking that you're gonna change me
In some ways well maybe you might
Scrub me down, dress me up but no matter what
Remember, I'm still a guy

When you see a priceless French painting
I see a drunk, naked girl
You think that ridin' a wild bull sounds crazy
And I'd like to give it a whirl
Well love makes a man do some things he ain't proud of
And in a weak moment I might walk your sissy dog, hold your purse at the mall
But remember, I'm still a guy

And I'll pour out my heart
Hold your hand in the car
Write a love song that makes you cry
Then turn right around knock some jerk to the ground
'Cause he copped a feel as you walked by

I can hear you now talkin' to your friends
Saying, "Yeah girls he's come a long way"
From draggin' his knuckles and carryin' a club
And buildin' a fire in a cave
But when you say a backrub means only a backrub
Then you swat my hand when I try
Well now, what can I say at the end of the day
Honey, I'm still a guy

And I'll pour out my heart
Hold your hand in the car
Write a love song that makes you cry
Then turn right around knock some jerk to the ground
'Cause he copped a feel as you walked by

These days there's dudes gettin' facials
Manicured, waxed and botoxed
With deep spray-on tans and creamy lotiony hands
You can't grip a tacklebox

Yeah ith all of these men linin' up to get neutered
It's hip now to be feminized
I don't highlight my hair
I've still got a pair
Yeah honey, I'm still a guy

Oh my eyebrows ain't plucked
There's a gun in my truck
Oh thank God, I'm still a guy

Halloween Prank on TV

http://www.cnn.com/video/#/video/us/2007/10/29/bts.anchor.prank.kxtv

Go watch this. The producers of the morning news cast played a trick on the anchors. Just watch the blond on the left, she is TOTALLY freaking out and hides under the desk!!

I want the Palm Centro

I am ready to leave verizon, and I am ready to get the new palm centro. I don't need a red one, I am perfectly content with black. we have been pretty loyal to verizon since well, i had my first cell phone probably back in 2000.

i am ready for a smart phone and for 100 bucks, this could be my best option. Now I need to switch to Sprint though, and I like what I hear about Sprint, so this is not an issue. I am most excited about having internet on my phone and email! That will be awesome!

So, if you think this is a mistake, you have a few weeks before I save up enough money to buy this bad boy...

Shin Splints Update (Mon 10/29)

So, its been 17 days since my last run. Until about 2 days ago I would say there has been NO progress in my shin splints. A day or two ago I noticed the pains starting to subside. I was targeting today for a run, but I am holding off one more week. Next monday, I am running!

The pain is still there today but its not as bad, not as noticeable, and not nearly as noticable when I wake up and when I am inactive. I think another week will be more than enough time, though. I will start back up slowly and be in good shape for the CR, I am sure of it.

Hope you all are well!

10/24/2007 (Wed) - WORKOUT

Another day, another workout. My shins are not improving in the slightest.

Shoulders/Abs/Legs

3 sets of 10 Shoulder Preoss
3 sets of 12 Upgright Rows
3 sets of 10 Poterior Raises
3 sets of 10 Anterior Raises
3 sets of 10 Vertical Raises

4 sets of 15 situps
4 sets of 15 leg raises

3 sets of 12 Leg Extensions
3 sets of 12 Leg Curls

Being a Dad (Let Him Fall!)

Our family tends to not always fit into traditional roles. I blame the feminist movement for this by the way. However, this is a whole other topic (that I would love to discuss here someday). So, when we do fit into a traditional role, I get excited about it believe it or not! :)

Something I was reading a few months back was talking about the parenting and the differences between a mother and a father. It stated something to the fact that the father is more likely to let a child explore and learn things on his own, while the mother is much more protective and more concerned with not letting the little one get hurt.

This happens so very often in our lives here with Ryan. This might sound odd, but I definitely let him try stuff and get hurt. Not seriously injured, but hey, if you jump from the ottoman (that has wheels) to the floor, your going to fall and bump something. Ryan is really into jumping right now so I will let him jump just about anywhere. To me, this how you learn. This is how I learned. Take a couple knocks on the head, next time you'll be more careful. My approach, warn softly (your going to bump your head on the table if you do that), then I let him decide. This has resulted in bumps and bruises along the way, but I HOPE I am encouraging him to think out his actions at the age of 2, so that at the age of 15 he can do the same.

This example is just one of the things I love about being a dad and having teachable moments (Natalia has to love it to because I don't try to have as many teachable moments with her! ) . What an awesome and amazing responsibility, and I am so thankful for it every day (ok, well, MOST every day).

icksnay on the unning ray

so, today was my target day for a run. didn't happen. shins still hurt, in fact, I can't even detect any healing progress at all. So, I am targeting next monday...I know you all LOVE my running details and are disappointed but hang in there another week.

There is something to be said for getting hooked on running and I have to say my mood has been a little bit further down than usual...

10/22/2007 (Mon) - WORKOUT

Chest and Biceps (and a little legs)

3 sets of 12 leg extensions
3 sets of 12 leg curls
3 sets of 10 Bench Press
3 sets of 12 Barbell Curls (light)
3 sets of 10 Dumbell Curls
3 sets of 10 Incline Press
3 set of 15 Flyes
1 superset of 60 lightweight curls

10/19/2007 (Fri) - WORKOUT

Back/Triceps/Legs

3 sets of 10 Bent Over Rows
3 sets of 10 Squats
3 sets of 10 Single Arm Rows
4 sets of 15 Dips

Shin Splints Update (Fri 10/19)

Today marks one week since I last ran. Besides being a little grouchy it hasn't affected my mood much, though believe it or not, I do feel more tired at night.

As for my shin, the left shin is still really bothering me. It almost feels as if its getting worse. Now, morning walks with Lucy are painful. I have been icing 2x a day and popping some advil after activity (such as walking lucy).

So, I was hoping to run again on Monday but I am not sure at this point. Its not looking too promising...

10/17/2007 (Wed) - WORKOUT

Quick but good workout today.

Shoulders/Abs/Legs

3 sets of 15 sit ups (ok, i neglect this muscle group)
3 sets of 10 Shoulder Press
3 sets of 15 Lex Extensions (Quadriceps)
3 sets of 10 Lateral Dumbell Raises
3 sets of 10 Posterior Dumbell Raises
3 sets of 10 Anterior Dumbell Raises

Shin Splints Update

I have consulted with numerous sources, and all have said the same thing. Rest now, recover, because if it gets worse, it will take much longer to recover from.

So, I am resting, not running at all. Also trying to ice 2x per day and stretching a lot! I am also incorporating some weight lifting to keep my legs fresh.

After about 5 days off so far, my shin still hurts when I walk. But it does feel better than it did this weekend. My legs are really sore from the weight lifting though! Wish me luck!

10/15/2007 (Mon) - WORKOUT

No run but I had a pretty good workout. Due to my shin splints, I added legs to my routine.

Chest, Biceps, Legs

3 sets of 10 Bench Press
3 sets of 15 Flies

3 sets of 10 Dumbell Curls
3 sets of 30 Superset Dumbell Curls (light weight)

3 sets of 10 Squats
3 sets of 12 Hamstring Curls
3 sets of 15 Calf Raises

10/15/2007 - run OUCH!

I haven't mentioned this until now but over the last week I have noted a dull pain in both shins when I run, and sometimes a day or so after. Well, its been getting worse, and particularly in my left leg. I am fairly certain this is some sort of shin splints. The pain follows up right along the inside of my left tibia.


So, I am stuck with a bit of a dilemma. Do I stop running and rest, which I *think* is the right approach. However, I am concerned with doing this because I have only 5 months till the CR.

Friday I had my longest run (5.7 miles) in a very long time. I felt great, outside of the dull pain in my left shin. However, all weekend, the pain didn't really ease, and I didn't do any running. When I headed out for a 2.5 mile run today, I made it about .1 miles before I said, forget it, it just hurts too much. I came home and stretched instead.

I am hoping this won't be a setback. Anyone have any medical advise for me?? Anyone?

I should say, I could have run with the pain, and I am willing to do that, but not if the pain is goign to get so bad that by december i am out of commission. btw...this sucks...

10/12/2007 (Fri) - RUN (Exploratory)

This was my long run for the week. Goal was to run for 50 minutes, so I ran out 25:45 and turned around. Wasn't pushing at all, just coasting along...

5.70 Miles
51:54 Minutes - 9:07 mile avg

Total Miles 2007: 105.09 Miles

All in all, I am fairly happy with this run...

10/12/2007 (Fri) - WORKOUT

Back and Triceps

3 sets of 10 Bent Over Rows
3 sets of 12 Single Arm Rows

3 sets of 15 Dips

10/11/2007 (Thu) - WORKOUT

Shoulders and Abs

3 sets of 15 Situps
3 sets of 10 Shoulder Press
3 sets of 10 Anterior Raises
3 sets of 10 Posterior Raises
3 sets of 10 Lateral Raises

It was a good workout for a change.

10/10/2007 (Wed) - RUN

Finally the weather is breaking and getting more fall like. It was a beautiful day and I felt like I was pushing on this run. This route has a long .5 mile downhill but a brutal uphill that is maybe a 1/4 mile. I find myself resting way to much at the tops of hills though.

I can remember a day when I could run 3.1 miles in under 18 minutes! That was probably 13 or 14 years ago and I was probably 30 pounds lighter. All i know is, I definitely took it for granted! Running a sub 6 minute mile in a 3 mile race is nothing to laugh at! Especially now!

2.70 Miles
21:17 Minutes - 7:53 mile avg

Total Miles 2007: 99.39 Miles

Missed my workout on Wednesday, just too busy with work to get it in. Will make up for it Thu.

10/8/2007 (Mon) - WORKOUT

Chest and Biceps.

Weak workout...
3 sets of 10 Bench Press
3 sets of 10 Dumbell Curls

10/08/2007 (Mon) - RUN

Trying to get some miles in...

3.30 Miles
27:38 Minutes - 8:37 mile avg

Total Miles 2007: 96.69 Miles

NJ on tuesday, no workout or run.

10/05/2007 - RUN

Quick run on Friday. Started off slow but was able to push pretty good by the end of the run.

1.75 Miles
13:29 Minutes - 7:42 mile avg

Total Miles 2007: 93.39 Miles

10/04/2007 - RUN

First day back, my legs felt good, my breathing was a little forced!

2.54 Miles
21:27 Minutes - 8:26 mile avg

Total Miles 2007: 91.64 Miles

Back from NJ, Back from being Sick, and a September Recap

Well, being sick and being in NJ got me 4 days off from running and working out. Probably a needed break. If not needed, it was welcome, though the body aches I had were not fun! Atleast the pain and difficulty of running has a pay off! Body aches and waking up in sweats does not! Hopefully those days are behind me now!

Total Miles in September: 39.65 Miles
30 Days in September, so 1.32 average miles per day
Longest Run: 4.10 Miles
Shortest Run: 1.50 Miles

Out of 30 days, I ran 15 times. Thats 2.64 Miles per run.
In September, I spent 337 minutes running. Thats 5 hours and 37 Minutes. 6 hours a month, not such a huge commitment right?

How was YOUR September? ;)

9/30/2007 - RUN

I have been sick and not running or working out. It hasn't been until now that I felt good enough or any desire to update my blog! I ran on Sunday and about a couple hours later things started going downhill (except of course for the Phillies). My run was good:

3.30 Miles
27:34 Minutes - 8:21 mile avg

Total Miles 2007: 89.10 Miles

All in all, September was a pretty good month....

Off to NJ for work tomorrow so I won't be running or working out, back to work on Thursday.

9/28/2007 - WORKOUT

Shoulders and Triceps

3 sets of 10 shoulder press (couldn't get 10 on my last set)
3 sets of 10 3 way arm raises (10 each way)
3 sets of 20 Shrugs

4 sets of 20 Dips

New schedule! Workouts will be cut to 3x per week. I will try to stick with Mon/Wed/Fri as best as possible!

9/27/2007 - RUN (Exploratory)

So, my longest run of the year, and longest in a while. I had a great run this morning. It was dark and sort of foggy but there was a full moon. It was a really great atmosphere!

Felt great, ran slow, goal was to run for 40 minutes, I ran out 20 minutes, well 20:10, and turned back.

4.11 Miles
39:53 Minutes - 9:44 mile avg

Total Miles 2007: 85.80 Miles

I had to slow myself down on the way back, I could feel myself naturally wanting to get into a stride. I actually saw a woman running, she was about 200 yards ahead of me and normally I would try to pass her. I easily could have but I slowed myself down and was able to stretch the last half mile out to almost get to my goal!

9/26/2007 - WORKOUT

Back and ABS workout.

3 sets of 15 Situps
3 sets of 12 single arm rows
2 sets of 15 "Dead Lifts"

9/25/2007 - RUN

A strange thing happened today. A route that I was running and thought was 2.0 miles, ends up being 2.2 miles. This makes sense to me because I felt like I was struggle to go faster. This is not an easy 2 miles as there are 2 rather large uphills in there that get me pretty winded. However, I was happily surprised by my run today after I remapped it and found it was .2 miles further than I thought. Did wonders for my per mile average, especially because I felt like I was pushing it.

2.20 Miles
16:26 Minutes - 7:28 mile avg

Total Miles 2007: 81.70 Miles

(no work out today, no run tomorrow)

9/24/2007 - RUN

Today I wanted to run a little further and push myself a bit. It was exhausting but I think my first mile is almost all uphill to some extent with a couple steep climbs. I ran the first mile in about 8:45 which is not good. However, I must have recovered, but at the end and in my last mile I was pretty tired.

3.30 Miles
26:45 Minutes - 8:07 mile avg

Total Miles 2007: 79.50 Miles

I guess the good news is that I am STILL doing this and have remained pretty committed. The bad news is, its not getting that much easier. I will say that running the hills is getting a tad easier but I think I am just getting to know them so well!

9/24/2007 - WORKOUT

Chest and Biceps Today.

It was short because my run took a lot out of me today:

3 sets of 12 Bench Press
3 sets of 10 Single Arm Bicep Curls

9/22/2007 - RUN (Exploratory)

This morning not as cool but just as much dawn as my last run. It was humid and even rained for a period, but I wasn't pushing this morning, just wanted to get some more distance and slow work in. I didn't have much of a goal when I left, really just to run.

2.65 Miles
24:10 Minutes - 9:07 mile avg

Total Miles 2007: 76.20 Miles

Note, its my first Saturday run! I got up before everyone and ran this morning. Made my day productive from the start!

9/21/2007 - WORKOUT

Great shoulder and ABS AND Triceps workout!

3 sets of 10 should press
3 sets of 15 shoulder shrugs
1 set of 30 3-way shoulder raises
4 sets of 15 situps
2 sets of 20 dips

Being that it is the next day that I am posting this...I am just a tad sore, which is kind of disappointing. But hell, I am not doing this for physique!

9/20/2007 - RUN (Exploratory)

Today was the best I have felt in a while. It was a very cool morning and it was still dawn for most of my run. Plus, I was just running for enjoyment. My goal was to run for 35 minutes. I know that I could have run for much longer if I wanted to, but I was also trying to slow myself down to get a good pounding in on my legs.

3.65 Miles
34:47 Minutes - 9:32 mile avg

Total Miles 2007: 73.55 Miles

I decided not to work out today and not run on Friday. Saturday I will try another longer run, but Satudays are hard to find the time.

9/18/2007 - RUN

Yesterday the hills were getting to me. Today my lack of energy was getting to me. I am not sure but I think my body is getting tired. Is this schedule too much for me at 30? 4 runs a week, 4 workouts a week and weekends off? Any thoughts out there?

So, my motivation is lacking, my legs felt really heavy, and for the last .7 miles of my run today I was getting shaky because of lack of energy. I need to maybe rest my body a bit and I definitely need to start eating better. Tomorrow is a much needed day off.

2.7 Miles
21:54Minutes - 8:07mile avg

Total Miles 2007: 69.90 Miles

The good news in all of this, the tire that was around my waist is starting to go away!

9/18/2007 - WORKOUT

Abs and Back

Abs:
3 Sets of 15 Situps
3 Sets of 15 lower leg raises

Back:
3 sets of 12 One Armed Rows


I am getting tired and unmotivated....grrr

9/17/2007 - RUN

The hills around here are starting to get to me. I felt energyless and I think it might have to do with this particular route I was running. I am also going to probably be changing my schedule a bit to 2 days on, 1 day off, 3 days on, 1 day off. Having two days off on the weekend isn't doing me any favors.

2.5 Miles
20:15Minutes - 8:06mile avg

Total Miles 2007: 67.20 Miles

9/17/2007 - WORKOUT

Chest workout day. Pretty decent workout today.

Bench Press - 3 sets of 11
Incline Press - 3 sets of 12
Flies - 2 sets of 15

Being a Dad (Anger Part II)

You might recall my previous post about anger, this is sort of a continuation of what I wrote here.

I think I have made pretty good progress with controlling my temper since I became a dad a good 2 and half years ago. However, 100% seems to be an impossible feat, especially in a short time period. To paint a picture of my progress consider this scenario, oh and let me mention to you, if you don't know the sort of driver I am, I lived in NJ for the past 7 years...and by far, patience is not characteristic you would use to describe most of the drivers up there.

The scenario is, I am behind a vehicle on a one lane road whose driver is obviously either 90 years old or lost. The person is driving below the speed limit and keeps slowing down randomly, and riding their breaks. Granted, the road is windy, but it is also broad daylight and dry and oh, a beautiful fall day.

3 Years Ago:
First, I start cursing myself for getting into this scenario, but quickly my anger shifts to the car in front of me. This is about the time I assume that the driver is OLD and or a woman (sorry ladies). The on and off breaking and signaling seems to be notching my anger up gradually along with my blood pressure. As you know, we are ALWAYS in a hurry when in the car. At that point I might even begin a verbal assault (mind you, ONLY of course I can hear the beautiful spewings coming out of my mouth) on the driver. Soon becoming and get out of the way you MORON and get off the ROAD you bleepity bleep! When it was clear, if I can, I give a sort of glancing evil eye to the driver and move on...blood pressure resumes normal position.

This Weekend:
The main difference is, I actually try to control my anger and sayings. Mind you, I have a 2.5 year old boy in the car. I am virtually silent except for an "oh brother". If you looked at me, I'd probably have looked calm, though inside I was NOT calm. Finally, after a prolonged period I gave it a "Move out of the way PERSON!". Yes, on paper, not so harmful, but I sort of yelled it.

The impact of all this? Now when we get in the car and someone is in front of us, whether it be at a light, or maybe they are just driving slow, my son yells, "MOVE PERSON!".


-------------------------------------------

So, the boy picks up on my bad habits and sort of stores them in his brain. He then replicates them for our viewing pleasure (and pain). I can only hope that the bad ones are surrounded by good ones (times 10)! I can only hope...

9/14/2007 - RUN

Skipping the commentary...

1.75 Miles
13:55 Minutes - 7:57 mile avg - not pushing at all

Total Miles 2007: 64.7 Miles

9/14/2007 - WORKOUT

Shoulders and Triceps

Good workout today.

Shoulders:
3 sets of 10 - Shoulder Press
3 sets of 15 - Shrugs

Triceps:
4 sets of 15 dips

Good Coach or Good Cheater?

Bill Belichick and the New England Patriots were caught cheating this week. Frankly I am sick and tired of the "no big deal" attitude this is getting from some people. This is a big deal. They violated the rules to gain a competitive advantage and should be punished. The fact is, even if 90% of the teams are doing it, there will always be someone who is actually following the rules. In my opinion, that someone should not be less successful for doing the right thing while others cheat. I hope the commissioner comes down hard on the Patriots and their "mastermind" of a coach.

I find it really disgusting and despicable and it doesn't sit well with me one bit. How does this not taint their past championships? How do you not get upset if the Patriots beat your team in the playoffs or even (eh hem) the SUPERBOWL?

Wake up people, cheating is cheating. If you think I can look at the Patriots again with the same respect, forget it, they are TAINTED with a capital T.

9/13/2007 - RUN (Exploratory)

My goal today was to run for 30 minutes. So, I ran 15 minutes out and turned around. I missed my goal by just over a minute but it was by far my longest run of the year. I will try to do this once a week or so, just go out and run for a time period as opposed a distance. I think this will help my legs get stronger and my endurance get better.

Felt good today.
3.3 Miles
28:52 Minutes - 8:45 mile avg - not pushing at all

Total Miles 2007: 62.95 Miles

Sugarland was my running companion today. For some reason, I am just addicted to some of their music. I tend to go through obsessive periods with music that I like....

Also found out yesterday that I will have some competition for the Ceasar Rodney (in addition to my father of course). My brother jim and possibly my sister beth might be making a go of it.

9/13/2007 - WORKOUT

ABS. I wimped out today and only did abs. I blame it on a long run!

3 sets of situps - 15 each
3 sets of lower ab leg raises - 15 each

My Memories of 9/11

I remember this day VERY well. We were living in Piscataway and I was working for AT&T. Nat's mom had passed away 6 months prior. I wasn't going to my regular Piscataway office, but today I was going to meet a consultant whose work i was to be taking over. His funding had been cut.

As I left the house later than usual Natalia mentioned that a plane flew into the WTC. I was walking out the door to work. It sounded as if it was some small private plane. I paid little attention and went on my way. Turned on Scott and Todd (WPLJ in NY) where the story unfolded LIVE on radio. It was COMPELLING radio. I called Nat's best friend Selena who works in WFC but could not get through. I was telling her to turn around and go home, but just left a message. I was concerned that something happen to her because well, Nat's mom having passed so recently, and I couldn't imagine what losing her best friend would add to that.

I got to the office and it was quiet. People had gathered around a conference room that had a tv in it and we were watching things unfold. Then, crazy enough in the middle of it all, I met with this guy to talk about some crazy Access Database he had created. Then they told everyone to go home. By then both towers were down.

Natalia was working in Secaucus (right across the river from NYC) at the time and I was anxiously trying to make sure she was coming home, but cell phones were tough to use in that area. She could see the smoke from the NJ turnpike as she drove home that day. That day led to about 5 days of feeling helpless and not knowing what to do. Not wanting to return to work for some pointless job that doesn't even matter. Not being able to turn off the TV, watching funerals on TV.

I don't think I will ever forget that day and the feeling of, Wow, things are never going to be the same again.

9/11/2007 - RUN

This morning was the first time I woke up with tight hamstrings and a bit sore. Funny because yesterday I changed my stretching routine, only the order, but today I went back. I stretched those hammies a bit more than usual. They have always been really tight, even in my cross country days! I never stretched enough back then, but now with this 30 year old frame, I am not taking anything for granted.

On to the run...it was clearing up after a rainy day, it was probably about 75 and a nice breeze.
1.75 Miles
13:39 Minutes - 7:48 mile avg

Total Miles 2007: 59.65 Miles

9/11/2007 - WORKOUT

Chest and Biceps

Ok, this was a good day and a good solid chest and bicep workout.

Chest:
- 3 sets of 10 Bench Press
- 3 sets of 12 Incline dumbbell press
- 1 superset of 30 flies

Biceps:
- 3 sets of 10 single arm curls
- 1 superset of 30 double arm curls

9/10/2007 - RUN (Exploratory)

Again, its exploratory if I don't know the distance before I leave. Today was hot, maybe 88, but it was really humid and that took its toll. First mile split was 8:02, so you can see how I slowed down. This particular route is pretty hilly (in fact everything around here is).

2.5 Miles
21:25 Minutes - 8:34 mile avg

Total Miles 2007: 55.4 Miles

My dad graciously reminded me that yesterday was 6 months to the Caesar Rodney. I need to get going with increasing mileage and putting a plan together. Running 2.5 miles does little for helping me be able to run 13 miles!

Distance calculated courtesy of mapmyrun.com (a pretty cool site)

9/10/2007 - WORKOUT

ABS and Back

3 sets of situps, 20, 15, 15

3 sets of Single arm rows - 10 each

3 sets of 12 Incline Rows

9/7/2007 - RUN

Was sore starting off and felt I was moving much slower than I actually was.

1.5 Miles
10:40 Minutes - 7:07 mile avg

Total Miles 2007: 55.4 Miles

When I looked at my watch I was very pleasantly surprised! If I pushed just a little harder I could have had a sub 7 minute mile average! Keep on truckin...

9/7/2007 - Workout

Abs and Triceps

3 sets of Situps (15 each)
3 sets of Dips - 12 each

9/6/2007 - RUN

Another tough run and my first sign of post run soreness! After my run, my hip hurt most of the day. Normal, but annoying. My body is starting to get tired from this routine, but I welcome the soreness and tiredness!

2.7 Miles
22:23 Minutes - 8:17 mile avg

Total Miles 2007: 53.9 Miles

I was a tad disappointed with my time here, but truthfully, some of the hills around here are brutal! I did this same course last week, it has a nearly half mile downhill, but it seems the rest is uphill! My pace is good on the flat parts, could use some help on those hills. Maybe I should start taking Lucy with me!

9/6/2007 - WORKOUT

Chest work0ut day

Bench Press - 3 sets of 10
Fly's - 3 sets of 15

Being a Dad (Back to School)

What a joy, I know he is only 2 but there is something pretty sentimental about sending him off to school this year. Last year we sent with him a lot of trepidation and uncertainty. He wore diapers then and relied on a nook. This year, he is an excited little boy and ready to conquer the world with his new sneakers!

That kind of excitement is refreshing and invigorating. I am so proud of the little bugger.

(Link to his blog)

9/5/2007 - WORKOUT

Workout only today. My schedule did not allow for a run before 8:30pm, so it got axed!

Back and Biceps today.

Single arm rows - 4 sets of 10, the 4th set was a superset until failure
Bicep Curls - 3 sets of 10

It didn't take long, but it was a good work out!

9/4/2007 - RUN

Tough run today:

1.75 Miles
14:23 Minutes - 8:13 mile avg

Total Miles 2007: 51.2Miles

Natalia and Ryan brought McDonalds home for lunch which made for a tough run (i think). I cramped a lot and just had the overall feeling of being "undigested". Not to mention, my shoulder workout before the run was a bad idea because my shoulders were cramping up too.

Total August Miles: 14.7 miles, and I spent 2 hours and 15 seconds running in August.

9/4/2007 - Workout

Abs and shoulder day! Yes, I took Labor Day off. However, we did enough picnicking and barbequeing this weekend to justify not taking the day off!

Abs - 3 sets of 15 Situps
Shoulders :
Press - 3 Sets of 10
Lateral Raises - 3 sets of 5
Anterior Raises - 3 sets of 5
Posterior Raises - 3 sets of 5

It was a good workout.

8/31/2007 - RUN

Finally, I feel like I am getting in shape. Took an easy 1.5 mile course today but was really happy with my time (for once!)

1.5 Miles
11:00 Minutes - 7:19 mile avg

Total Miles 2007: 49.45 Miles

I don't ever recall a time when my arms were so integral to my running. I have been trying to keep good form and a nice even stride before jumping up to too many miles, and I can feel my biceps tiring at the end of a run. Just an observation...

8/31/2007 - WORKOUT

abs
sit ups: 3 sets of 15

chest
bench press: 3 sets 0f 10
butterfly: 1 set of 25

Triceps
kickbacks: 3 sets of 5 each arm

8/30/2007 - WORKOUT

Shoulders day!

Shoulder press, 3x of 8
3 Way Lateral raises - 8 each way for a total of 24 reps

8/30/2007 - RUN (Exploratory)

I note the run as exploratory because I had never run this route before. I mapped out a 2.7 mile course that felt more like about 3.1 miles. The course was hilly, and consisted of a stretch of downhill that was about a half of mile. I am sure glad I didn't run the other way and have to fight the .5 mile uphill! Going downhill for that long makes your body forget what it takes to keep moving!

To combat my energy depletion, I had half a carnation instant breakfast this morning. I think it helped.

2.7 Miles, a disappointing 23:10
Average per mile: 8:34

The hills around here are a tad longer and higher than I anticipated. No doubt they will get me in good shape.

Total Miles 2007: 47.95

Thanks Hank Hannegraf for being my running buddy!

Being a Dad (Anger)

When I first became a parent, one thing I quickly realized is, every personal weakness I had was attacked. I can remember sitting with Ryan while he screamed and feeling really angry and frustrated, but thinking, if I am angry and frustrated right now, its not going to help to calm this poor little guy down. Over time my patience got much better, my tolerance for screaming much better, but I realized today that I am still quick to anger.

This has always been evident to me and it something I really try to avoid, but its sort of this thorn in my side. It is becoming more evident as I watch my 2 and a half year old son grow up. I see how quick to anger he is, and I kick myself about it.

I am not as quick to anger with him as I am with our dog Lucy. If Lucy misbehaves, I will shout at her, NO. If she continues to misbehave, I get a bit louder and try to make myself more imposing. This is effective and she is very obedient most of the time. However, the ineffectiveness of this approach is how I am teaching my son to behave in the face of anger and frustration.

Today as we washed my car there was a lot of screaming. I think both Lucy and Ryan have a similar affection for the hose. Ryan loves spraying things, and Lucy LOVES chasing after the water stream. Usually this is a trio made in heavan, but today, we were trying to wash my car. Ryan would spray the car, Lucy would jump in front of the spray, splashing everyone and just behaving like a crazy dog. Ryan would shout NO in sort of a really ear piercing way, which seems to have been audible for miles! After this pattern for an hour I finally got angry and shouted at both of them! Grr....bad daddy!

Immediately, or even as I was shouting, I though, jeez, what the heck do the neighbors think of this poor father shouting at his kid and dog.

So, if you see me quick to anger, feel free to help me with my problem!

8/28/2007 - RUN

I am really starting to doubt my nutrition because each of the last two runs were energy-less. But, maybe its the hills and maybe its just been a long time since I really pushed myself too. However, I think I could probably use something to boost my energy. Anyone have any tips?

1.75 Miles through Thunderhill into Havenstone.
14:07 - 8:04 avg per mile

Total Miles in 2007: 45.25

8/28/2007 - WORKOUT

Back and Biceps

It was too easy, I just don't have the equipment for a good back workout. It might be time to get a pull up bar!

8/27/2007 - RUN

It was HOT but not humid and I am a tad disappointed with my time. This 2 mile course through my development gives me trouble, and I am starting to think it is the 2 large hills in the course.

2.0 miles in 16:37
Per Mile Average: 8:18

Total Miles in 2007: 43.5 Miles

What was I listening to on my run? The Bible Answer man. I am addicted!

8/27/2007 - WORKOUT

Today is a Chest day, and it being monday morning, I was tired.

Bench Press - 3 Sets

Thats it.

Keeping Fit

You might have noticed my last few posts were in regards to my new keeping fit regimen. When I don't keep fit, I feel troubled, when I do keep fit, I feel accomplished.

I don't like to feel troubled, and I need to keep my body in good condition, so keeping fit easily wins the fight. My plan right now is to work out and run 4 times per week. I am taking off Wed and the weekend. Wed is a flex day, if I need to take off Tuesday, so be it, as long as I get four workouts and four runs in per week.

I am going to be running in the Ceasar Rodney half marathon this coming March. That is my primary motivation for running, but this time, instead of stopping after the CR, I want to remain fit! So, that being said, a new life goal of mine is keeping fit regardless of what life throws at me. Wish me luck!

8/24/2007 - WORKOUT

Friday Aug 24th worked out during lunch break.

Focus: Biceps
2x Sets of 10 Curls
3rd Set was superset till fialure, 20 each arm

Superset of very lightweight: 30 each arm

8/24/2007 - RUN

It was hot, very hot, and VERY humid. Plus, it was Friday, after 3 other runs that week.

1.5 miles in 11:26
Per Mile Average: 7:37

Total Miles in 2007: 41.5 Miles

In September I will create a plan to prepare myself for the Ceasar Rodney half marathon. It will be the third time I run it:

In 2000 on March 19th: 100 minutes, 30 seconds 7:40 per mile (Age 22)
In 2002 on March 17th: 100 minutes, 49 seconds 7:42 per mile (Age 24)

At age 30, I need to set my goal, but I will do that in September!