P40D.I.25

Distance: 5.3 + 0.37 km
Pace: 6'14" + 5′24″ /km
Training Effect: Improving
Duration: 38′
Max Heart Rate: 166 bpm
Average Heart Rate: 149 bpm
Ascent: 86 m

I am saying goodbye to the daily run now. Two reasons really. I've taken a few days off over the holiday and I've started a training plan toward running a half marathon at the Seattle Marathon this fall. The new plan has me running to target distances with occasional instructions to take a hilly route or to run intervals or make a tempo run. You'll see how I'm doing here.

Today's run came after too many days off. Legs felt like rubber. I picked a route that was mostly up hill, definitely hilly. I finished my distance when I was still quite a way from my starting point. Thus I added a short semi-sprint at hte end. It felt like a sprint but the pace shows me I was well worn by then.

All in all, it felt good to be running again.

P40D.I.18

Distance: 3.52 km
Pace: 5′30″ /hr
Training Effect: Improving
Duration: 23′
Max Heart Rate: 171 bpm
Average Heart Rate: 155 bpm
Assent: 65 m

14/18 = 78%

A wee bit too much dinner to carry around tonight. Same route as yesterday. Almost the same time of day. Nearly the same result. Steadier today.

P40D.I.17

Distance: 3.71 km
Pace: 5′52″ /hr
Training Effect: Improving
Duration: 22′
Max Heart Rate: 177 bpm
Average Heart Rate: 160 bpm
Assent: 193 ft

13/17 = 76%

P40D.I.16

Distance: 2.81 km
Pace: 5'19″ /hr
Training Effect: Improving
Duration: 17′
Max Heart Rate: 166 bpm
Average Heart Rate: 147 bpm
Assent: 131 ft

12/16 = 75%

Part of me thinks I should have run through the pain. Some of me is certain that the strength I felt today is proper pay back for a few days off.

P40D.I.13

Distance: 0.48 km
Pace: 4' 49″ /hr
Training Effect: Minor
Duration: 4′
Max Heart Rate: 160 bpm
Average Heart Rate: 141 bpm
Assent: 9 ft

11/13 = 85%

Not really a run, doesn't meet the minimums. Too bad. Bad day. I'm done.

P40D.I.12

Distance: 2.02 km
Pace: 5′ 11″ /hr
Training Effect: Maintaining
Duration: 15′
Max Heart Rate: 160 bpm
Average Heart Rate: 1440 bpm
Assent: 16 ft

10/12 = 83%

I am starting to feel the effects of daily running, both the welcomed and the unwelcome. On the welcomed side is the ease at getting out there. There is no question, "Will I run?" anymore. Also, I am feeling stronger. On the unwelcome side are the little aches, hips mostly, and the real dull pain in the backs of my calves, mainly the left. This is a little surprising since, in the past, it was my herniated right shin muscle that would wear the first dull effects of running.

P40D.I.11

Distance: 2.54 km
Pace: 5′ 31″ /hr
Training Effect: Improving
Duration: 15′
Max Heart Rate: 169 bpm
Average Heart Rate: 147 bpm
Assent: 111 ft

9/11 = 82%

P40D.I.10

Distance: 2.64 km
Pace: 5′ 29″ /hr
Training Effect: Improving
Duration: 25′
Max Heart Rate: 166 bpm
Average Heart Rate: 150 bpm
Assent: 121 ft

8/10 = 80%

P40D.I.09

Distance: 6.58 km
Pace: 5′ 25″ /hr
Training Effect: Overreaching
Duration: 40′
Max Heart Rate: 182 bpm (a new personal record)
Average Heart Rate: 158 bpm
Assent: 423 ft

Made up for the previous two days of work and other distractions then some. Not in distance or average pace but in ft ascended and heart rate average. I knew I was pushing it but really wanted to push it. Feels good now and I expect it will still feel good tomorrow. How easy will that run be?

7/9 = 78%

P40D.I.07/08

Two days out. No runs. Long work hours and other legitimate distractions from running. Tomorrow is another day. A true weekend day. Yahoo. Long Run!

6/8 = 75% of my goal. Not the kind of passing grade I want.

P40D.I.06

Distance: 3.67 km
Pace: 5′ 43″ /hr
Training Effect: Improving
Duration: 25′
Max Heart Rate: 165 bpm
Average Heart Rate: 145 bpm
Assent: 88 ft

I had to carry a wonderful dinner and desert around with me tonight. We had a meal and wine at Olives then desert at The Loft. So I really had a few calories to burn. Success!

6/6 = 100%

P40D.I.05

The running today was sprinting around the soccer field at dusk with the puppy off the leash. Our papillon is such a joy to watch when we can let her off the leash. I wasn't wearing the heart rate monitor. I was certainly out of breath by the end of it. So was she. Sat right down in a small patch of dirt and panted.

Followed that with a long walk around town with Kerry.

5/5 = 100%

P40D.I.04

Distance: 3.66 km
Pace: 5′ 27″ /hr
Training Effect: Highly Improving
Duration: 25′
Max Heart Rate: 180 bpm
Average Heart Rate: 160 bpm
Assent: 315 ft

A hill climb after a long work day yesterday, into bed after 1:30 am, and up at 5:30 am. Pushed it and felt good. 180 bmp is my current measured max heart rate. 173 bpm is standard calculation max heart rate for an semi-oldster like me.

A milestone, 250 km at 5' 06" /km.

Another place to see my running. DAYTUM

4/4 = 100%

P40D.I.03

Distance: 2.12 km
Pace: 5′ 11″ /hr
Training Effect: Improving
Duration: 13'
Max Heart Rate: 179
Average Heart Rate: 149
Assent: 55 ft

Late entry after a very busy, very long day. Had a short run in the morning yesterday.

3/3 = 100%

P40D.I.02

Distance: 2.38 km
Pace: 5' 08" /hr
Training Effect: Improving
Duration: 20 min including warmup and cool down
Max Heart Rate: 167
Average Heart Rate: 147
Assent: 88 ft

An easy morning, 18 holes of golf (walking), a short nap, checking out a new house and a very late run (by my standards).

2/2 = 100%

P40D.I.01

Distance: 5.04 km
Pace: 5' 06" /km
Training Effect: Highly Improving
Duration: 45 min including warmup and cool down
Max Heart Rate: 179
Average Heart Rate: 148
Assent: 288 ft 9 in


1/1 = 100%

P40D.I

Project Forty Days

Series I: The Running Habit

What ==>
A daily run. For forty days. No breaks. No excuses. Rain or shine. High or low energy. Any pace. Any distance. Minimum time, 10 minutes.
Why ==>
I enjoy running. Running is good exercise. It is easy to do. Running contributes to my health and fitness goals.
Vibram's Five Fingers Classic <== Reward
starting 2009-06-13
ending 2009-07-22

P40D

P40D ==> Project Forty Days

This is my new habit development system. I'll see how it works. Here is the plan.

Select a new habit I wish to develop. Commit to doing the activities that habit requires for forty days. Track my progress and record my experience here. At the end of a successful forty days grant myself a reward.

Example

P40D.I.01 <== Project Forty Days, Series 1, Day 1

Daily Running Habit <== Project Title

The what: ==>
I will run every day for forty days. The distance is not important, the pace is not important, whether I feel like it or not is not important. Like Nike says, "Just Do It".

The why: ==>
This is a habit worth having and my current strategy leads to gaps as long as a business week. Running is a great exercise that I enjoy. As a regular habit it will contribute to my health and fitness goals. It will contribute to my daily energy cycle. Along with other good habits it will moderate my family tendency toward high blood lipid numbers.

Vibram Five Finger <== The reward

starting 2009-06-13
ending 2009-07-22

Write On The Sound

s a v e t h e d a t e
OCTOBER 2-4, 2009
www.ci.edmonds.wa.us/ArtsCommission/wots.stm
wots@ci.edmonds.wa.us
425-771-0228
JOIN US THIS YEAR!

Two full days (Oct 3 & 4) of inspiring and informative workshops presented by the City of Edmonds Arts Commission
Pre-conference Workshops Friday Oct 2, at Edmonds Community College & Frances Anderson Center;
Manuscript Critique Appointments; On Site Book Sales and more

REGISTRATION BROCHURES AVAILABLE 8/1
Early Registration Discount Deadline 9/16
KEYNOTE: Blake Snyder

Screenwriter, Producer, Author of "Save The Cat: The Last Book on Screenwriting You'll Ever Need"
October 3, 1:15 PM - Tickets $10.00 - 425-771-0228

WRITING CONTEST

THEME: TRANSITIONS
Plan now to enter! 1500 word (max) entries accepted in fiction, nonfiction or poetry - referencing the theme "Transitions" - Cash prizes
You must be registered for the conference to enter
Complete guidelines and instructions available in August

Entry deadline: September 4

Cascadia Marine Trail Study Act

Cascadia Marine Trail Study Act (Introduced in House)

HR 1641 IH

111th CONGRESS

1st Session

H. R. 1641

To amend the National Trails System Act to provide for a study of the Cascadia Marine Trail.

IN THE HOUSE OF REPRESENTATIVES

March 19, 2009

Mr. INSLEE (for himself, Mr. DICKS, Mr. LARSEN of Washington, Mr. MCDERMOTT, and Mr. SMITH of Washington) introduced the following bill; which was referred to the Committee on Natural Resources

A BILL

To amend the National Trails System Act to provide for a study of the Cascadia Marine Trail.

Be it enacted by the Senate and House of Representatives of the United States of America in Congress assembled,

SECTION 1. SHORT TITLE; FINDINGS.

(a) Short Title- This Act may be cited as the `Cascadia Marine Trail Study Act'.

(b) Findings- Congress finds as follows:

(1) The Cascadia Marine Trail stretches from near the State capitol of Olympia north to the Canadian border.

(2) The Cascadia Marine Trail was designated a National Recreation Trail in 1994.

(3) The Cascadia Marine Trail's `theme is to honor and preserve 5,000 years of marine travel'.

(4) The Cascadia Marine Trail was granted National Millennium Trail status by the White House in 1999.

(5) The Cascadia Marine Trail designated by American Canoe Association as a ACA-Recommended Water Trail in 2005.

(6) The Cascadia Marine Trail is specifically designed for use by nonmotorized, beachable boats and no reservations are required at 90 percent of sites.

(7) The goal of Cascadia Marine Trail is to have a site every 5 to 8 miles along Puget Sound for the comfort and safety of recreational kayakers, rowers, canoeists, and small-boat sailors.

(8) The Cascadia Marine Trail hosts an entirely public network of waterways and shorelines including salt and fresh water areas in a vital estuarine environment.

(9) The marine mammals protected by the Marine Mammal Protection Act, including seals, otters, porpoise, and whales (including 3 pods of resident Orca whales) are residents throughout the range of the Cascadia Marine Trail.

(10) The area of Puget Sound estuary, where water that falls on the Cascade and Olympic Mountains flows to meet the marine waters of the Sound land and water, is 2,458 square miles, and has approximately 2,500 miles of marine shorelines.

(11) Approximately 10,000 rivers and streams flow into Puget Sound.

(12) Puget Sound is home to a diverse population of fish and wildlife including 200 species of marine fish, 26 species of marine mammals, 625 species of marine seaweeds and sea grasses, 200 species of marine birds, and at least 3,000 species of invertebrates.

(13) The Puget Sound area is home to approximately 3,500,000 people.

(14) Fifteen Indian tribes in the region have historically relied upon marine travel in nonmotorized vessels and continue to engage in culturally relevant canoe travel through the Puget Sound.

(15) Puget Sound is home to important commercial and economic activity and the annual number of cargo vessels in the Sound in 2006 was 2,451 and the number of boats registered to residents living on or near Puget Sound was 168,374 in 2003.

(16) There are many recreational activities on Puget Sound and 35 State parks are located on Puget Sound.

SEC. 2. DESIGNATION OF TRAIL FOR STUDY.

Section 5(c) of the National Trails System Act (16 U.S.C. 1244(c)) is amended by adding at the end the following:

`(XX) Cascadia Marine Trail, a series of water trail routes encompassing approximately 2,300 miles of shoreline in the State of Washington, extending from Point Roberts near the Canadian border to the southern reach of Puget Sound near Olympia. In conducting the study, the Secretary shall coordinate with State and local governments and private entities, and may study connections to nearby sites of recreational, scenic, or historic significance that are not connected by the Cascadia Marine Trail.'.

via Search Results - THOMAS (Library of Congress).

GTD Outline Draft

Change Congress

I just took an important pledge that was announced recently on the Colbert Report (fun!). Can you join me?

http://change-congress.org/?partner=taf

Every election cycle, special interests pump millions of dollars into congressional campaigns. This allows them to have more influence over our political system than regular folks, and to block real change on issue after issue.

That's why a reform group called Change Congress recently announced a "donor strike" during an interview with Stephen Colbert. Thousands of people are pledging that we won't donate to any congressional candidate unless they publicly support legislation to make congressional elections citizen-funded, not special-interest funded.

Can you check out the Colbert video and join me in taking this important pledge? It will only take a minute. Here's the link.

http://change-congress.org/?partner=taf

Thanks!

About the Author / Editor / Publisher of this Blog

[caption id="attachment_5" align="aligncenter" width="500" caption="The Author"][/caption]

Mark Ayers is a resident of Edmonds, Washington in the United States of America. There, he serves on the steering committee for the Write On The Sound [WOTS] writers’ conference and on the Edmonds Library Board. He is a member of a range of organizations personally and professionally. Among them are: the Washington Water Trails Association [WWTA], the Systems Administrators' Guild [SAGE], the Common and Recent Bogeymen’s Golf Club [C&RBGC]. He was a founder of the never recognized and long forgotten Student Apathy Club [SAC].

Mark is married with two school age children. His day job is in information technology. Once upon a time, he could be found jumping from airplanes, slogging a heavy pack over rough ground or sleeping in a muddy hole with the United States Army. Today, you might find him reading and writing, hiking and camping, enjoying wine and conversation, and paddling a sea kayak.

He publishes, at http://philoserf.com/, a random spew of useless information, opinion, commentary, poetry and prose as ‘a philosopher serf’.

Did you know the Onion writers could see the future?

Bush: 'Our Long National Nightmare Of Peace And Prosperity Is Finally Over'

January 17, 2001 | Issue 37•01

WASHINGTON, DC–Mere days from assuming the presidency and closing the door on eight years of Bill Clinton, president-elect George W. Bush assured the nation in a televised address Tuesday that "our long national nightmare of peace and prosperity is finally over."

http://www.theonion.com/content/node/28784

Livability

What makes a place to live attractive to me today, or what do I love about here.

⁃ Salt water, the kind an ocean delivers, with rivers running down into it, with tides and currents.

⁃ Mountains, visible everywhere, in all directions, forested with trails to hike along, enough room to get lost, for days at a time.

⁃ Urban life at street level, a hustle and a bustle, the ebb and flow, the ever changing nature of neighborhoods, new shops opening, old favorites gone.

⁃ The arts, entertainments and professional sports, a great diversity of diversions.

⁃ The temperament of the place, youthful vitality, plenty of opportunities for active living, sociability and congeniality, risk-taking and life-living.

⁃ Mixtures, of age and social class, of generations interacting, learning and teaching, homeless and affluent, driven type-a and relaxed hippie.