Archives for January 4, 2008

Site Update

Posted on 1/4/2008 to Site Information

Just a quick note to let everyone know that I am changing hosts. This site has already been moved, but some of my other sites have not ( and http:/ been moved.

Also, my new host supports version 3.5 of the .NET Framework as well as SQL Server 2005, so you can expect to see some new things popping up, or perhaps not, as they might mostly be behind the scenes. At any rate, if there's any problems with the site, I'd say hit the Contact page and let me know, but of course, I haven't added a Contact page into this latest site template (or comments, for that matter!). I guess I've got some work to do...

Fitness Update

Posted on 1/4/2008 to Health and Fitness

Recently, I was perusing my workout log at, and decided to talk a little bit about the month of December, and what I was able to accomplish in what was my first full month of tracking my workouts and weight, as well as the first 4 weeks of Hal Higdon's Novice 10K Training Program.

On December 1st, I ran the Jingle Bell Run. After completing the Couch-to-5K earlier that week, my goal was to not walk. My stretch goal was to finish in under 30 minutes. I met the first goal, but not the second, as my time was officially 31:30 (my watch clocked it in 30:59). I weighed in at 224 that morning. The next day, I went for an easy 5K recovery run/walk. On Monday, December 3, I began Hal Higdon's Novice 10K Training Program. I weighed 223. My first run on the HH10K:Novice program was 2.5 miles, covered in 27:30, for an 11:00 min./mile pace, and a speed of 5.45 mph. The following week, I covered the 2.5 miles in 26:09, but I think that was on the treadmill, so we'll throw it out. In week 3, I covered the 2.5 miles in 24:40--outside--for a 9:52 pace per mile, and a speed of 6.08 mph. Also, this was my first out door run where I averaged less than 10 minutes per mile. Just two days later, I finished my 2 mile run in 19:29, with a 9:43 pace and 6.16 mph. Needless to say, I was very excited with my improvements. In week 4, on Christmas day, my 2.5 mile run moved up to a 3 mile run, but I turned in my best run yet: 3 miles in 28:46, for a 9:34 pace and a speed of 6.26 mph (on a very flat route, but still!). Most recently, I did my 3 mile run in 28:45, which is basically the same pace and speed as the previous week's 3 mile run, except that this was back home, on a much hillier route. But perhaps the thing I am most thrilled with is the progress of my long runs. From week one - week four, my pace has gone from 11:30 per mile to 11:01 per mile, while the distance has increased from 3 miles to 4 miles, and until now, I'd never run non-stop for more than 3.11 miles. Oh, as of this morning, my weight was 213!

As you can see, I've been making some pretty good progress with my fitness. I am nearing the end of Week 5 of the HH10K:Novice program, with 3 more weeks to go. My running is improving, conditioning is much improved, and I am feeling pretty damn good about all of this! I think it is fair to say that I am a runner.

No Excuses

Posted on 1/4/2008 to Health and Fitness

If you haven't seen this video, check it out now. It's a new commercial from Nike.

Given that this is the season of resolutions, and everyone is crowding into the gym, trying to live up to their resolutions, this commercial offers up a little something to remember when the excited, new phase of exercising wears off in another few weeks.

Also, here's a brief article about the commercial, and the athlete in it: No Excuses, Nothing But Net.