Songs for the open road...

I listen to my iPod Shuffle on about 1/3 of my runs. I'm in limbo on my song library because the songs that are on my Shuffle now are stuck there since I had to do a "Destructive Hard drive Recovery" on our PC which wiped out my original library and disassociated my Shuffle from our computer. To further complicate, I received an iPod Nano as a grad gift when I finished my MBA in May. As far as I can tell there is no way to get the songs off of my Shuffle and on to the Nano. I'm missing out on such classics as Pour Some Sugar on Me, I Walk the Line, One (Metallica), Ridin' Dirty, and others...Plus a few that are nice for a pick me up on those long runs like Devil Went Down to Georgia, Battle Hymn of the Republic (don't laugh, the Cincinnati Pops Orchestra nailed this one), Now is the Time to Worship, and I Run. I do have some great new downloads on the Nano and I am sure eventually I will figure out a way to carry over. FIXED IT!


RAAM



Today the Race Across America started in Oceanside, CA. This is a bicycle event in which indivudals or teams bike from CA to Atlantic City, NJ. Some 3000 miles. Among the 195 riders competing are 16 NF fundraisers including the NF Marathon Program Director Steve Kendra. Relay teams will have riders on the road 24 hours a day for 10-12 days in order to complete the event. This is an amazing test of endurance and mental toughness (I am guessing since I have never done anything close to 3000 miles). I hope to do a question and answer with Steve when he finishes. I will post his responses. In the mean time be sure to follow their progress at the link above.

The old Irish Blessing applies here for the riders: May the road rise up to meet you, may the wind be at your back!

Last 2 workouts

Sunday, Anneliese and I went out for a 4.5 miler. We stopped at the park so she could hit the slides and swings while I added a few seated dips and pull ups to the work out followed by an 800 m sprint home.

Today, track workout day. The plan called for 2X1600 meters, anticipated to be ran at 7:30 min/mile, and 1X800m with 400 meters between for recovery. Here is the breakdown (I added a 100m to kick things off):

1 mile warm up from home to track
100m: 14.9 seconds (WR 9.76)
1600m: 8:02
1600m: 7:59
800m: 1:44
1 mile cool down


I wasa little bit slower than anticipated. Somedays you have it, somedays you don't. The 800 time was a pick me up after the slow 1600's (about 1 mile). Next run is a tempo on Thursday.





Check back tomorrow for some pictures of the girls!