|Princeton Tech Vizz (copied without permission)|
If you've read this blog, you know that a while back, I purchased the Daniels' Running Formula a while back. I really like the book and think it has some sound training principles. Identify your current fitness level and train to reach the next one. Train for time on feet rather than distance. Include at least two quality workouts a week, with easy running in-between. Build up your distance gradually. These are all horribly paraphrased from what I took away from the book, so don't quote me specifically. If you're a rabid do-it-yourself'er, this is definitely one for the bookshelf.
The title I chose for this blog post is accredited to my desire for a more structured program. A runstreak takes away the guesswork as to whether or not you're running for the day, but it doesn't really give much more than that. I've been loosely trying to get at least three one-hour runs in per week, with half-hour runs in-between, and a long run on the weekend. Using the long run over the midnight hour trick, I've been able to squeeze in some "rest days" despite running each day.
I'm sore. My muscles ache. My tendons are strained. I've been switching between shoes and barefoot, especially when my feet feel pounded. I was dreaming of an ice bath tonight, so things must be bad. Last time I tried one, I couldn't keep my legs submerged for two minutes. I could go buy a couple bags of ice and sit in the tub, but that brings up the next factoid: I'm tired. I just want to crawl into bed and not get up until mid-afternoon. It won't happen, of course, but at last I'll get eight hours tonight.
Most of the Daniels' programs have a 7-day running program per week, so it covers the #runstreak. Additionally, most days include at least one hour of running. I'm working up to it, reaching for it. Now that I'm consistently running every day, I'm realizing the flaw in my logic about running in longer and longer races without really building up my strength and endurance appropriately. Sure, I complete the race, but it's always at what seems like a death-march pace. I go out strong-ish but basically crawl to the finish. For my first 50 miler, I want not only to complete it but also do so with some gas left, as if I know what I'm doing. I don't of course, but wouldn't that be nice? This Fall. I don't have a race picked out yet, but I'll put a fuzzy circle around mid-October to early November.
|Nephew Michael (6), Ryan(6), Nora(1), and Connor(8)|
|Connor is making new discoveries!|
Twinkies? No, you can keep your cream-filled sponge cakes. You would not include me in the throngs of people complaining that Hostess went under. Good riddance. Twinkies just took up shelf space where better eats could be displayed. I want something with a bit more "chew" to it, more flavor. You'll find them in my fuel belt along with my gels. Shot blocks?! Meh. Is there really that much wrong with a little corn syrup and vitamin C, especially when you're already taking maltos and dextros gels? I simply can't leave behind these little baggies of goodness!
I fully intended on simply coming down here to write up a blog post, but once again, I was distracted. The SunFire server log reports were telling me that SSH was receiving a lot of illegal login attempts. Easy enough to resolve, right? Just log in, install Shorewall, and configure. It turns out that my configuration-foo is a bit rusty, and I needed to spend time browsing through examples and manpages before I came up with something that works to my liking. That's life, though. With so many different things to learn, skills to obtain, experiences to gather, how can you really expect to remember it all?
An hour later, I can move on to brag about my sons. Connor, now eight going on twelve, has learned how to do a back-dive off the diving board! He was a little apprehensive, but he trusted his teacher and was resoundingly successful! He was so proud of himself, and I couldn't have been happier to share in his experience.
Not to be out-done by his brother, and perhaps because Connor did pull off the backwards dive, Ryan conquered his fear to do a front-dive off the diving board with a little bounce! He had figured out how to do the lean-over dive but was frustrated with continuing to do what the kids call a "scaredycat". It's slightly painful belly-flop with your hands and legs extended toward the surface of the water so you resemble a cat being thrown into the pool. Prior to Connor's success, Ryan fussed and cried about the attempt, so his subsequent success was a big deal! Again, I couldn't have been happier to see it happen!
Nora has also earned accolades as a walker! She is no longer bound to the earth by all fours, rather hobbles around the house in an unsteady gait on two feet! So proud! Our children are growing up so quickly!
Since this is a fitness blog of sorts, I may as well report on my own swimming today. I took advantage of my "day off" of running (due to running my runstreak at midnight this morning), and hit the pool for some easy laps. My legs definitely enjoyed the time off. I swam mostly in freestyle at a relaxed pace with a butterfly and breaststroke thrown in for good measure. I ended on a fifty meter sprint, enjoying the rush of water! If there were a swim plus marathon duathlon, I'd be all over it!
By spanning a longer run over the midnight hour, I get to accomplish a couple of very important things: blow off steam, qualify two runs in one outing, I get to try out my new headlamp, and give myself at least 32 hours before I have to run again. If I had run in the morning on the day prior, there would be another 32-38 hours between runs. In the span of four days, I still run every day, but rather than having them evenly spread in 24 hour segments, I get longer rest periods in between.
To take this strategy to the extreme, consider that running every other night starting prior to midnight with sufficient time to finish at least one mile would allow almost 47 hours between runs. It still counts as a run per day, but it also gives an exceptional amount of rest between.
So, if you're getting burned out from running every single day and need some time off, consider a run that spans the midnight hour. Even one of these in a week is enough to give you a "day off" while technically qualifying as a run per day, keeping your streak alive!
Texting and TreadmillingMy 12th day of #runstreaking found me on the YMCA treadmill once again; twice, actually. The first time was 15 minutes prior to my youngest boy's swim class, and 35 minutes during. Connor was already in the pool for swim practice, and Nora was up in Kids' Stuff. She's really been doing well, only crying when I drop her off and when I come to pick her up. My voice gives it away. I need to remember to whisper when I show up so she doesn't start to cry immediately.
While I was running, there was no real disconnection from the world around me. Texts rolled in for on-call service events -- luckily, for things that generally clear on their own -- and escalations from clients. It was client need that prompted me to cut the run short at 50 minutes instead of 60, pack up the kids, and head home early. I wasn't planning on leaving the Y until at least 20:30, but we were out the door by 19:45. Fun times!
Oh yeah, something weird happened today during my first 15 minute run. The arch on my right foot felt as if it was pushing against the shoe, or perhaps the other way around. I concentrated on relaxing the muscles in my feet and calves and landing squarely mid-foot, and after a couple of minutes, the "bulge" feeling went away. The shoes were comfortable again. Weird. Here I thought the shoes had gotten to a point where I'd have to replace them. (Size 13 Brooks Pure Grit - yes, trail shoes on a treadmill.. Not quite right.)
(I slightly "cheated" on the blog post. Since most of what I want to share is about running, and I generally share this at Daily Mile, I copied my workout entry there. Technically, this is far more detail than any micro-blogging site, so I feel I've covered my bases! I could have reduced the detail on DM to save it for here, but what's the point?)
That sometimes means that you get out of work late, like today, and you run behind with almost everything else. I tried to stop by Pad Thai restaurant to pick up dinner, but when I got there, I learned it was closed on Mondays. The backup plan was pizza at Red's Savoy — back to downtown Saint Paul on 7th Street. What was supposed to be dinner at 6:30 PM turned out to be dinner at 7:30 PM.
We had no groceries in the house, of course, so with all three kids, I ran errands. First stop, REI for a new headlamp - mine isn't all that bright, and the battery life is questionable. A few minutes later, I had a Princeton Tec 150 lumen headlamp (that could last up to 110 hours!), Gu gels, and a couple pair of Injinji socks. (I tried the socks on at home, and didn't really like the fit, unfortunately. They were VERY low-cut styled.)
Off to the grocery store (Target) we went. I didn't realize how much time was burnt just trying to keep Connor and Ryan under wraps. Ryan is constantly moving, and Connor just likes to push his buttons to see how long he can keep it up. At least Nora was a patient little angel... yeah right. She twisted around in her seat to grab things out of the cart and throw them about. At 10:30 PM, I was happy to call it a night. We arrived at home, fought over who would help bring in the groceries, and listened to Ryan scream and throw a fit over bugs circling the backyard light. "He's six," I have to remind myself, "and tired."
Off to bed the boys went, and soon Nora followed. The groceries put away and a cold beer in hand, we finally had time to relax and slow down. Hopefully, on-call will be a quiet night tonight. I'll probably try to wake up and fit a run in before I go to work tomorrow. I enjoyed my afternoon run today, hitting the hills of Saint Paul, but I generally like to keep that activity to the mornings. It's cooler, and generally the production issues just don't surface until mid-afternoon. It's nice making that afternoon run, since someone at work can usually cover, but it's also nice not having to ask for that help.
Let's see... Eleven days down. I still haven't formulated a real plan regarding my pre-40th birthday 100 miler, but getting in daily miles and one or two quality workouts a week is going to have to suffice for now.
When that wasn't successful, I switched to the command-line and used the nmh tools directly. No issues. Back to Emacs, I created a new message and noticed something: MH-E was trying to add X-Face/Face data, the image icons that get displayed next to your "From:" header. This was interesting, because I didn't recall creating a ~/.face file anytime in the past. Poking around revealed that Gnome had added my login icon as a ~/.face file! MH-E was dilligently trying to do what it thought was the right thing, and included it in each email I sent. I'm not sure why the process took so long, other than the image used was HUGE. Silly rabbit!
So, the following line in my ~/.emacs file guaranteed it didn't try this again:
(setq mh-x-face-file nil)
If I ever need to start including an X-Face or Face header, I'll update that with the appropriate path.
The second issue I ran into was found while trying to research the answer to this first one, the `dir' file for info wasn't being displayed from `emacs' when it worked perfectly well from the `info' command-line application. I uncovered this bug, and did a quick test. I decompressed the /usr/share/info/dir.gz file. It worked! (I also took the opportunity to edit the file and use English instead of German for the introduction. Not sure how that happened.)
In comparison between Debian Wheezy's version of Emacs and info file integration (emacs23) v.s. the Homebrew install I have running on my MacBook at work (emacs24), I'd have to say that the Homebrew install is winning out here. I may have to make a local build to keep up, or pull in some backports.
The blog post will be abbreviated today on account of the software upgrade on my sons' eMachine. The last update was May of last year, and now that backups are done, it is time to become current. Long have passed the days of my Debian development, but I remember all of the valuable lessons of package management, systems installations, and upgrade dragons. Hopefully, this one will run smoothly.
Meghan, the kids, Peter, and I visited a few houses in the Stillwater and Lino Lakes area today. We fell in love with one house, newly on the market. Hopefully our house, which we recently reduced the asking price for, will sell quickly now. We spent our lunch at Red Robin for burgers, fries, and and rootbeer. I tried their Blue Moon shake, which had beer, orange liquor, and ice cream. Pretty tasty!
I still haven't run yet today, but I'll get a late night one in after Nora goes to bed in the next hour or so.
I have to say, I'm glad I got my run done this morning. As humid as it was at 9 o'clock, the afternoon was much worse. I was hoping to get a swim in this evening, but I had to give my shorts to my eldest son, who had forgotten his at home. The shorts I was wearing were not fit for pool activity unfortunately. Nora and I waded in the tots pool, while Connor practice and Ryan generally had fun. Despite the heat it was a rather nice evening.
However I'm exhausted it's time to go to bed. I know I meant to have a meaningful post, but I just can't keep my eyes open.
Tonight's meal? A Wendy's Double Pretzel Bacon burger with fries and a drink. Assessment: not all that wonderful. The pretzel bun is a bit too chewy for my preference, and the whole thing was a bit greasy. Some days I go for it, but not today. I'm satiated, but exhausted; I may just crawl into bed now rather than wait until midnight or one! (YAY!) First, time to spend some time with Meghan in our now quiet home.
Breaking News! My son Ryan has just lost another tooth. That's four teeth in four weeks, three in the last two weeks! The tooth-fairy is strapped for cash these days due to inflation: $2 per tooth! Ryan's raked in $8 and has spent it on chips and Nintendo games.
So, the house. We're sitting at a decision point: stay the course with our current price, or drop in hope that people will bite. We've had a lot of potential buyers see the property and walk away. "It's nice, but not for us." "Great upgrades, but not for me." The gutting: "I like it, but I'd like it more if it was $30,000 cheaper." Who wouldn't?!
I understand the buyer's mentality; I do it myself. You walk into a potential purchase with a budget in mind and a set of features or criteria that must be met. In order for a property to qualify, you consider its current price and the money you'll have to spend to get it where you want it. Now, we're terribly proud of the work we've put into our 113 year old house, but not everyone will see it. They won't have the context of "before" and "after", and frankly, they shouldn't have to worry about those details. To say, "You should overlook your misgivings because we've already done X, Y, and Z," is to be disingenuous to the nature of "buyer" and "seller".
I do hope that someone finds the same value in our house that we hold. It's time that we move on and let another family build memories here; I know we've build some great ones of our own. Could we continue living here? Absolutely! We could totally make it work, but we'd have to sacrifice sleep and sanity to do it; Nora and Meghan respectively. Frankly, I would like a rested child and a sane wife.
My little baby girl, Nora, is starting to walk! Last night, Meghan and I encouraged her to walk between us, and wouldn't you know it, she did excellent! She's been standing on her own for some time now and walking along the furniture. She hadn't yet walked to get from point to point. With our help, at almost 13 months of age, I counted nine steps of a good, solid, balanced effort!
Today, I did more of the same, just to see if last night was a fluke, but she walked without hesitation to me. My heart swelled up with pride. This afternoon, while we celebrated my 39th birthday in Big Lake with my parents, and she blew kisses to everyone. It's moments like these that makes being a father so fun!
We did have quite a bit of fun at the lake today. The boys swam with their cousin Ben, and I threw Ryan into the air a few times. Nora was getting a little too brave for my comfort, and Ryan gave me a scare in the inner-tube. Everyone walked away unscathed and with my thanks to Ryan's swim teachers at the YMCA.
I'd write more about it, but I need to get to bed soon. I did manage to get a run in around 1930CDT: a loop around Lake Como from my house. I changed the route a little, and the direction of travel, just to mix it up. I'm starting to feel the stress of running every day with sore calves, shins, and hips, so I plan on a short 1-3 miler tomorrow, easy pace. The foam roller did its job tonight, and hopefully tomorrow I won't feel like a truck hit me in the side.
Saturday is generally a day for household chores, family events, or
just plain laziness. Meghan let me sleep in until nine or so, getting
up with Nora at 0730CDT, which covered my laziness for the day. After
that, it was a constant "Go" mode. We all needed to be out of the
house at 11:00 for a 11:15 showing. I took care of the kids and
straightening up the upstairs while Meghan took a short break - well
deserved - and took care of some last minute details.
We packed everyone, including our dog Peter, into the van and took a
short trip to McDonald's for breakfast, then sat in the van parked
half-a-block from the house to wait. Showings generally take 10-20
minutes, and Nora was having her nap postponed for the event. We
wanted to get back into the house and get her to bed as soon as the
When we did get back into the house, it was "quiet time" for Nora, so
I packed up the boys and we watched "Despicable Me 2". It was a
surprisingly good movie, and the boys enjoyed it thoroughly. For some
reason, I was exhausted after the movie and took a cat-nap on the
couch. It was short-lived, at best, and I soon needed to get up and
cook dinner. I made an old favorite, a tomato soup meat sauce and wide
egg noodles; simple but delicious. Nora enjoyed it, but was
over-exhausted and promptly brought upstairs for a nap.
After the boys were settled in and getting ready to go to bed, I threw
on my KSOs and ran an easy loop of Lake Como from my house
(approximately 7 miles in about an hour). I played around with some
FOSS software on my Android phone for the run: GPSLogger and
Pedometer, both available from the FDroid market app. GPSLogger has a
very simple controller display, with no visual map or charts to speak
of. I like it in that it seems to save battery over MyTracks and other
run logging applications. I still need to download and view the GPX
track, so it'll be interesting to find out how accurate it is and how
best to tune its settings for my use case.
Pedometer didn't work at all. Apparently the accelerometer is
unavailable when the screen is locked, and it doesn't appear to be
override-able. This brings up a beef I have with some of the Android
settings. There are applications we need running with resources we
need access to, even when the screen is shut off. Consider trying to
be as frugal with your battery as possible, where you don't need to
watch the screen to "use" an application. This simply needs to be
improved. There was a setting in the Pedometer application to keep the
screen awake, but I was already running at 30% battery when I
started; I needed it for the GPS.
In any case, it's high time that I do a proper backup of the data on
this phone; my next chore. Like my computer, it's a part of my
life. Without the data on it, I would be lost, or at least I would
suffer a major setback. Scary, huh?
Here I am in the basement of my house once again, typing away on the computer in an uncomfortable folding chair made slightly more comfortable by old couch pillows. It's far from quiet due to the constant droning of fans from the old SunFire X2100 I obtained while working at Zayo Managed Services. It was a neglected machine in the hosting center, destined for the scrap heap, but it was a solid piece of engineering that begged to have Linux installed on it. Today, it hosts my website and acts as a local network host: overkill.
- Micro-blogging does not count, obviously.
- Provide some value to the reader, even if it is only me reading it.
- Find out what it means to approach 40.