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!

800's

Today's workout: 4 X 800's at the high school track. This was actually supposed to be the workout for this past Tuesday. A little behind on the workouts because, well, life does happen sometimes doesn't it? So here is a summary of the track workout today, as witnessed by Liz, Anneliese, and Emmeline:

800's
1) 3:23
2) 3:37
3) 3:39
4) 3:50

Anneliese cheered me on as I passed. She yelled "Go daddy! You're doing it!" Then at one point while I was doing my 400 meter recovery between 800's I turned to look back and saw Anneliese running down the track after me. Liz said that Anneliese wanted to run with me so bad and then just took off after me. My little girl is going to be a runner.

Overall, the laps went well but I didn't get the pace down very well. I will be focusing on that in the next few workouts. Just over two weeks until Anneliese and I make our tandem debut at the Fishers Freedom Festival 5k!

And for the record, the 800 meter World Record is held by Dutchmen Wilson Kipketer with a time of 1:41:11. Safe for another day.

Make it a quick one....

Hola!

This post is going to be a quick one.

Running Log:

Nothing to report. My legs have been jello all week due to lack of sleep. Maybe tomorrow :)

High School Note

Came across http://www.westernhillsalumni.com today. This is the website for alumni from Western Hills High School to get info and what not. Hope to see class of '94 get together for a 20 year in 2014.

Happy birthday Aunt Pam



Until next time...

FIRST Training Run***

Today was the first day of my training using the Furman University FIRST program that I mentioned in a previous post. I went to the local high school track for the workout. It is about 1 mile or so to the track which makes a nice warm up followed by 6 X 400's with two minute cool downs between laps and a 1 mile cool down jog home.

Here are my 400 splits (400 is the distance around the inside lane of a track: 400 meters):

1:38
1:40
1:40
1:30
1:35
1:35

I expected to do the laps at about 1:45 and actually came in faster, though inconsistent. To put my time in perspective, elite male runner Michael Johnson is the World Record holder with a time of 43.18. I won't be challenging that mark any time soon.

Next scheduled workout is a 4 mile tempo run on Thursday. 1 mile warm up, 2 miles at 5K pace + 30 seconds, 1 mile cool down.


The girls in action
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That is all for today.

One foot in front of the other...

Family Stuff

Last weekend my sister, Shelley, made the Trek up to the 317 with my niece, Sarah, and nephew, AJ, and our good friend Grace. Anneliese and I met them for lunch while Liz and Emmeline rested up for the company then we went back to our house for the visit. Sarah and Anneliese were a busy pair and they had a great time playing together:



The little man is getting around on his own just fine. He is very independent and always has a smile:



After a long day of playing it was time for Anneliese and Emmeline to get ready to do a night-night:



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Back to running...

After a three week hiatus (since the Indianapolis Mini-marathon on May 5) I am going to start running again on Saturday. This summer I will be using the Furman University FIRST training program which has 3 key running workouts and 3 cross training days. I think this should fit my schedule a little better and I have heard of people have remarkable success with the program. So Saturday I will run a 5 miler to shake my legs out a little then next week I start with this plan:

Monday- Cross train 60 minutes
Tuesday- Track workout
Wednesday- Cross train 60 minutes
Thursday- Tempo run
Friday- OFF
Saturday- Distance Run
Sunday- Cross train 60 minutes

Cross training will most likely be a mix of biking, rollerblading, and best of all, walks with the family.

I will be doing the Fishers Freedom Festival 5k on Saturday, June 23 for the third year in a row. I think that I may push Anneliese in this stroller friendly event. WIth any luck Liz may be able to catch us on vido as we cross the finish line.

Mini '07 taken at the brick yard (Indianapolis Motor Speedway):



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Call for help...

I am upgrading my iTunes library, let me know if there is a song or artist that I should check out! Thanks.

Update on the fam...

This week has been an adjustment for all of us as you can probably imagine. Anneliese has been a goog girl outside of the normal toddler behavior. Liz is recovering and getting aroung well. We were fortunate to have the help of Grandma Hurley the past couple of day to ease the transition.

Tonight we took on the challenge of just Liz and I versus Anneliese and Emmeline. They tried to overwhelm us with simultaneous crying but we were able to withstand the attack. I have a feeling there will be many more of those times to come.

Some more pictures...

Grandparents were at the hospital during and after the birth:

Don's parents


Liz's parents


Getting ready to come home




And at homw

MAY 14, 2007...Welcome Emmeline Elsbeth Hahn

Family and friends,

Today God has blessed Elizabeth, Anneliese, and I with a beautiful new addition to our family. Emmeline Elsbeth Hahn was born at 7:30 AM on Monday, May 14, 207. She weighed in at 6lbs 14oz and spanned 20.5" from the tip of her toes to her brown hair. Mom and baby are doing well! Grandparents were on hand to share the joy and excitement of the new baby!



Emmeline, meaning hardworking and industrious
Elsbeth, Scottish variation of Elizabeth (for her mother)

Anneliese announces that she loves Emmeline at dinner the night before:



Post dinner, pre-birth picture:



Anneliese is so not ready to go to the hospital at 5:00 AM:



Dad steps in at the role of doctor for a minute:



Anneliese and Emmeline getting to know each other...check out the video clip.



Thank you for sharing in our joy!

Don, Elizabeth, Anneliese, and Emmeline