a ninja's future

Tue - ran around lake hefner in 1:04
Wed - 8 x 800 w/ 200m jog recovery
warm up 2 miles
2:36
2:39
2:39
2:39
2:39
2:37
2:31
2:26
1 mile cool down
total mileage = 8 miles
weights: biceps, triceps, lower back, upper back, calves, hamstrings, quads

Friday's run,
1.5 mile warm up
4 x60sec w/ 2min rest
375m
375m
370m
395m

i was planning on going to the scooter store, but we had a server go down so I started the rebuild.


Saturday - off
I did go to a scoot store today. all they had were vespa's and piaggio's. They were really slick but more than I wanted to spend.


Sunday - morning ran around white rock lake with my bro-in-law it was around 11miles i finished it in 1:26

evening ran 5 miles with the snu xcountry team.

this is the most mileage I have ever done in one day.

One of my co-workers gave me a great idea. I was first going to check if I could just try a scooter out and return it if I didn't like it. But she recommened renting one. So I am going to the scooter store on Friday to find out where I can rent one.

Wed morning workout:
1.5 mile warm up
5 x 800m repeats w/ 200 m jog inbetween
2:39
2:40
2:40
2:40
2:22
2 mile cool down

Well ever since Joe got his scooter, it has started to make me consider one. So I did the calculations to see if I could purchase one for nothing. Well now that I have your attention I have calculated a scooter that costs $2350 and financed @ $40/mon. My truck gets around 24mpg and a scooter will get 75mpg. To get the scooter for free I have to drive it enough to offset the gas that it costs to put in my S10.
truck scooter
mpg 24 75
cost of gas/gall $2.79 $2.99
cost / mile $0.12 $0.04

miles driven / year 12000

cost / year $1,395.00
total cost savings /year of: miles driven / year 5500 6500
cost / year $639.38 $259.13 $898.51 $496.49

savings / mon financed 2500 @ 40/mon months financed
$41.37 $40 62.5

I would have to drive the scooter an average of 125 miles per week for the scooter to pay for itself.



My running workouts:
6 easy miles on Saturday
1 soccer game on Sunday

Monday
Lactic threshold:
2 mile warm up
5 miles @
here are all my 800m splits
2:52
3:03
3:10
3:18 long by 75m
3:03
3:08
3:12
3:22 long by 75m
3:11
2:57
5 mile time: around 31min
total running time of 1 hour and 5 min

Tuesday
an easy 6.5 miles at Hefner.

I don't much enjoy lobby groups many because it is those with money that lobby to keep their interests alive. Now that isn't so bad but you can easily trample the little guy or the upstart, or the new idea that could revolutionized auto transpertation. There has been a group call SUV owners of America that lobby congress officials on the behalf of SUV owners. Now hybrid car owners have one. I'm excited about this because I believe that USA should strive to be self sufficient and not have to rely on foreign products (oil) to travel or move an economy. I think hybrid vehicles or other alterinative fuel sources can help us along. The article below has some great incite on the lobby group of hybrid owners. It also has some other interesting info on what some other companies are doing to help push hybrids and alternitive fuels along.
http://www.detnews.com/apps/pbcs.dll/article?ID=/20060817/AUTO01/608170392/1148/rss25

My workout:
1.5 mile warm up
1 mile progressive warm up
800m race sim, i hit the 1st 400m @ 62sec and finished the sim @ 2:13
5min break
1500m race sim, i hit the 1st 800m @ 2:22 and finished the sim @ 6:08
the 1500m race sim is actually 1800 meters, 300m of floats
:45sec
1 mile cool down.

THis morning was kind of special. Simas a friend from Lithuania got back into town and is now running with us. We met at Lake Overholser.
2mile warm up, stretch and then finish jogging around the lake.
The total time including the warm up was 52:21.
I think it is about 8 miles around the lake. That makes the ave pace around 7min/mile

Wednesdays workout was really good. I have gotten my 800m repeats down to ave 2:36 and dropped my recover from 400m to 200m.
1.5 mile warm up
800m @ 2:36
200m @ 90sec
800m @ 2:35
200m @ 90sec
800m @ 2:36
200m @ 90sec
800m @ 2:40
200m @ 90sec
800m @ 2:37
200m @ 90sec
800m @ 2:34
200m @ 90sec
1.5 mile cool down

this morning was heavy. i didn't want to get up, i didn't want to run, but i did and i am better for it. i met my running buddy @ 5am @ meridian and NW expressway. we did 8 miles but is was so humid that i was having trouble breathing on the way back. it was like in the middle of a race when you have to push yourself but we were only running 8min miles.
8 miles ave 7:45, pretty slow. I'm hoping that i will be able to pick up the pace once xcountry season starts.

I'm sorry that I missed my soccer game on Sunday. It was the semi finals at ISA. I wish that I had played. It would have made for a great final match up between Release the Kraken and some other team that beat us earlier in the season. I did get to catch up on a lot of sleep that I missed out on because of running in the morning and other activities at night.
I raced in Dallas on Sunday. It was nice except my time was terrible. I hit a 17:33 for 5K. I was hoping to be about 1 minute faster already.

I did have a great workout this morning.
1.5 mile warm up
24 x 200m with 200m jogging rest
1.5 mile cool down

We did all of the 200m workouts in 40 seconds or less an all of the job recoveries in 80 seconds or less.

Sometime I forget how great an activity is until you are doing it. I have recently been playing softball for the company that I work for. During the week I think about how it takes up one of my precious evenings. It is funny though because once I get started with playing softball, I love it. This seems to be true for other activities that I participate in. Like learning to code or soccer or running. Running is the worse because I wake up at 4:45am Mom - Fri just to meet my running partner so we can finish our workout and make it to work on time. Every morning when the alarm goes off, I consider quitting. But once I have gotten to my workout destination and have started the workout all those bad thoughts go away.
Back to softball/baseball, baseball is supposedly the great American pastime sport. And during last nights game I figured out why. In baseball everyone gets their chance to shine. And our conglomerate of IT specialists, HR manager, client service reps, and finance execs all shined. We took it to a stronger, faster, undefeated team that was barely out of highschool, which I'm pretty sure most of them played baseball or softball during highschool. Even when a developer strikes out 3 times in one night and then finally gets a hit to lead his team closer to victory is more exciting than watching the world series or the superbowl to me. Or when a networker that is pitching dives for a pop up and hits his head on the ground just for an out. These are the things that are fun to be part of.

I did run this morning while everyone was asleep.
I ran 1 mile after a 10 mile bike ride around hefner. I used my wife's mountain bike for about 7 miles and switched with my running partner because his bike was a lot better.

shake and bake - DD

my wife and i didn't do much this weekend as compared to a normal weekend for us. Mainly because we haven't been feeling well. We did happen to see Talidaga nights and Lady of the Lake. I thought both movies were excellent.

Running -
Ran 9 miles this morning
2 mile warm up (8:08, 7:23)
2 x 3mile repeats
these are all of my 800m splits
3:06
3:07
3:18
3:27 - 60m over
3:13
3:11
total = 19:22
2nd 3 miler
3:21
3:26 - 60m over
3:23
3:16
3:22
3:24 - 60m over
total = 20:12
1 mile cool down (9:00)

total time =1:04:13

shake and bake

tonight i code. I am planning on creating project where I keep track of dummy ssn's i hope to get some help from my co-workers but hopefully it is minimal.

i just finished my workout this morning. it was a nice relaxed 8miles around lake overholser. it was weird though because some spots at 5:30am where hot. it was like running into a hot pocket.
2 mile warm up in 17:30 finished the other 6 miles in a total time of 58 min.

I haven't done mile repeats in over 2 years and it showed. I was hoping to run between 5:20 & 5:30 mile repeats but wasn't close.
1.5 mile warm up
5:31
5:44
5:48
5:33
1 mile cool down

yesterday I finally got a radio in my car. It has been months since I was robbed of that possession. I can listen to music and talk radio (NPR). Now I need to get my A/C working, it only blows hot air.

Finished an 8mile run @ hefner this morning. I started to get tired around the 3 mile mark but worked through it. I have been getting up @ 4:45am just to meet Aaron and Dustin so they can make it to work on time. Average 6:50 on the way out and 7:05 on the way back this isn't bad at all. I hope to bring those averages down to 6:30 total. It was really windy on the way back. I am already up to 40 - 45mile a week. This has totally helped my soccer game. I am way faster and can outlast pretty much anyone on the field.