Exciting Changes at Keep It Up, David!

October 13, 2011

I’ve been workin’ hard on the blog today, and am excited to share some new changes!  Perhaps you’ve already seen them, because they’re already up and running.  I added three new permanent pages to the menu bars at the top of the page, all based on popular (to me, at least) Keep It Up, David features:

  • Weight Loss Chart.  I’ll update this page every time I have a weigh-in.  I get lots of questions about my weight loss chart, so this page will always have a link to the latest weight loss chart pictures.
  • Skyscraper Collection.  Whenever I update my skyscraper chart, I need to scour the archives to find it.  Not anymore.  This page will permanently house my skyscraper collection (click on it to learn what my skyscraper collection is!), and will be updated every time I complete a StairMaster workout.
  • Running Chart.  Since I try to add all my runs to my running chart, I thought it’d be smart to give my running chart a permanent page of its own, too.  I actually updated my running chart tonight (more on that later)!

I invite you to click around and see all the new pages.  I’ve enabled comments on all of them, so if you have any thoughts, be sure to let me know!

This is only Phase 1.  There are some more changes I’d like to make – mainly, the My Favorite Posts page has grown to include around 75 links, so I’d like to reorganize and sub-divide them between 3 or 4 pages for easier navigation.  I’ll get around to that one of these days.

I also made a change a few weeks ago that nobody noticed! (Based on the zero comments that I got.)  When working with Lisa on the design of my business card, we decided that the Keep It Up, David logo shouldn’t have a comma or be underlined:

So, a few days later, I changed the banner at the top of the page so it’d be consistent.  Old banner:

Current banner:

I snuck that past everyone!

A few other quickies:

Facebook.  In yesterday’s post, I urged everyone to like me on Facebook, because I was soooo close to reaching 5,000 fans.  Well, you guys came through, and I thank you for it!  I reached the big milestone…

…and now, as I type this, I have 5,010 Facebook fans!  For the record, according to Facebook, my 5,000th fan is a Facebook user named Elizabeth Maracle, so if you’re reading this, Elizabeth, congratulations!  I wish I had been a better blogger and made a contest out of this, so I could give you something, but alas, I didn’t.  I will next time.  In fact, I’ll announce it now:  My 10,000th Facebook fan will win an awesome, fantastic prize*!

*prize to be determined at my sole discretion.

Scale.  I also mentioned yesterday that I’m kinda enjoying not weighing myself and letting numbers affect my mood and attitude, and I didn’t weigh myself yesterday, either.  It’s official: This week’s weigh-in is cancelled.  I’ll weigh myself next Tuesday!

Fox News.  In a post last week, I talked about appearing on Fox News.  Well, I found a clip of it on the internet!  CLICK HERE to see the video greeting that Richard Simmons and a bunch of Slimmons students (including me) made for Fox News host Neal Cavuto.  The relevant part starts at 1:24.

Run.  Lastly, I went running this evening for the first time since my glorious, triumphant strip club run a few weekends ago.  I didn’t give much thought to the route, except that I didn’t feel the need to go by any strip clubs.  I failed!  I ran by two before I even realized it!  Oh, the perils of living in such a strip-club-filled neighborhood!  My route:

Including a few blocks of walking before and after the run as warm-up and cool-down, I was pounding the pavement for 51 minutes.  The running portion of the evening was 45 minutes, exactly.  No, seriously, EXACTLY.  My iPod has a stopwatch on it, and when I hit stop, I looked down and this is what I saw:

SWEET! 

The route was 4.3 miles, and since it took me 45 minutes, that means I was clipping along at 5.73 MPH – my fourth fastest pace ever!  I just updated my running chart, so you can see how it compared to previous runs there.

Keep it up, David!


Multiple Chart Updates!

October 5, 2011

Yesterday was Tuesday, my weigh-in day.  My weight loss chart needs updating.  But there’s a couple other charts that need updating, too… so I’m going to go on a mad chart-updating spree!  Wanna come along?  Oh, and there’s a fun new weight loss tip at the end of this post.  Don’t miss it!

Chart #1 – Weight Loss Chart.  Last week I gained a pound (which I did not like), and vowed to buckle down in regards to portion control and planning.  How’d I do?  Eh, not great.  Not horribly, either.  This came as no big shock:

I stayed the same.  That’s 169 pounds lost.  I’m fine with it, but I’m making a change that I hope will be helpful this upcoming week.  Normally, I do one weigh-in a week, but I’ll step on the scale once or twice during the course of the week just to see how I’m doing.  Since I got back from my trip three weeks ago, I’ve been stepping on the scale all the time.  Every day.  Multiple times a day, on occasion.  That needs to stop.  I need to focus on my eating, my exercise, and my attitude, not the number.  So I found a new home for my scale, in the top corner of my closet, and it will stay there until next Tuesday:

Probably should have done that a long time ago.

Chart #2 – Running Chart.  If you saw my Monday post, then you already know that, over the weekend, I finally conquered my long-standing goal to run past all the strip clubs in my neighborhood without stopping.  In all the excitement, I forgot to update my running chart!  It’s this chart’s first update since June.  I’ve gone on runs since June, but have failed to collect, for any of them, the information that I need to update the chart.  Not this time!  Time to add my goal-busting run!

  • 9/21/10: Distance: 3.1 miles.  Time: 41 minutes.  MPH: 4.53
  • 9/27/10: Distance: 3.3 miles.  Time: 45 minutes.  MPH: 4.4
  • 10/5/10: Distance: 3.2 miles.  Time: 40 minutes.  MPH: 4.8
  • 11/1/10: Distance: 3.1 miles.  Time: 36 minutes.  MPH: 5.16
  • 11/6/10: Distance: 5.1 miles. Time: 60 minutes.  MPH: 5.1
  • 11/14/10: Distance: 3.9 miles. Time: 45 minutes.  MPH: 5.2
  • 11/28/10: Distance: 4.2 miles. Time: 46 minutes.  MPH: 5.47
  • 1/4/11: Distance: 3.0 miles. Time: 34 minutes.  MPH: 5.3
  • 1/24/11: Distance: 4.4 miles.  Time: 45 minutes.  MPH: 5.86
  • 2/1/11: Distance: 1.9 miles.  Time: 20 minutes.  MPH: 5.7
  • 2/9/11: Distance: 3.5 miles.  Time: 38 minutes.  MPH: 5.52
  • 2/16/11: Distance: 2.9 miles.  Time: 33 minutes.  MPH: 5.28
  • 2/27/11: Distance: 5 miles.  Time: 60 minutes.  MPH: 5.0
  • 3/3/11: Distance: 5.4 miles.  Time: 57 minutes.  MPH: 5.68
  • 3/10/11: Distance: 3.0 miles.  Time: 34 minutes.  MPH: 5.29
  • 4/10/11:  Distance: 4.5 miles.  Time: 47 minutes.  MPH: 5.74
  • 5/22/11: Distance: 3.5 miles.  Time: 40 minutes.  MPH: 5.25
  • 6/5/11:  Distance: 5.4 miles.  Time: 58 minutes.  MPH: 5.58
  • 6/20/11:  Distance: 3.9 miles.  Time: 42 minutes.  MPH: 5.57
  • 10/1/11: Distance: 6.4 miles. Time: 66 minutes. MPH: 5.82 (Strip Club Run)

That’s two personal bests for me:  I’ve never run longer or farther before in my life, and I was also within 4/100ths of it tying my fastest pace ever!

Chart #3 – Skyscraper Chart.  I’m not a fan of the StairMaster, so I have a way to rally myself when I use it:  I find a skyscraper, somewhere on the planet, that’s equivalent to the number of stories I climb during my workout.  So far I have 15 skyscrapers in my collection, spread between 5 different states and 8 different countries.

It’s been a month since I’ve added a skyscraper to the chart, so on Sunday, I hit the StairMaster at the gym, and now I can add skyscraper #16 to the chart.  I went for 15 minutes on the StairMaster, starting at level 6 and working up to level 12 (and burning 275 calories in the process).  I climbed 80 floors! 

Instead of adding an 80-story building to my collection, I’m going to add a 73-story building that I’ve been meaning to add: The US Bank Tower, just down the freeway from me in downtown Los Angeles:

I see the US Bank Tower all the time.  It’s the tallest building in Los Angeles, the tallest building west of the Mississippi River, and the tallest building in the world with a helipad on its roof.  It was one of the buildings that inspired a workout goal last year, but I’ve never gotten around to officially adding it to the chart.  Until today.

  • Aon Center, Chicago, IL (83 floors, climbed 8/5/11)
  • CITIC Plaza, Guangzhou, China (80 floors, climbed 12/1/10)
  • JPMorgan Chase Tower, Houston, TX (75 floors, climbed 3/9/11)
  • Renaissance Center, Detroit, MI (73 floors, climbed 6/19/11)
  • US Bank Tower, Los Angeles, CA (73 floors, climbed 10/2/11)
  • The Sail @ Marina Bay, Singapore (70 floors, cilmbed 11/9/10)
  • Yokohama Landmark Tower, Yokohama, Japan (70 floors, climbed 4/11/11)
  • 900 North Michigan, Chicago, IL (66 floors, climbed 4/1/11)
  • Vista Tower, Kuala Lumpur, Malaysia (62 floors, climbed 7/2/11)
  • Commerzbank Tower, Frankfurt, Germany (56 floors, climbed 8/19/11)
  • 1000 de la Gauchetiere, Montreal, Canada (51 floors, climbed 11/3/10)
  • Hotel Arts, Barcelona, Spain (44 floors, climbed 8/12/11)
  • 1999 Broadway, Denver, CO (43 floors, climbed 8/29/11.)
  • Ernst & Young Bldg, Los Angeles, CA (41 floors, climbed 10/3/10)
  • City Place I, Hartford, CT (38 floors, climbed 5/11/11)
  • Ocean Towers, South Padre Island, TX (31 floors, climbed 1/20/11)

There.  Three different charts, all updated!  All that’s left is my…

Weight Loss Tip of the Day!  Yesterday, I helped my friend Tavi unpack, move, and set up a new couch he bought for his patio.  It was delivered in 4 giant boxes and had, between the frames, cushions, pillows, and clamps, close to 40 parts.  After it was all set up, I learned a very important tip:

If you want to look skinny, buy ENORMOUS pieces of furniture.  I look downright petite on this couch!

Keep it up, David!


Old Run, New Run

June 20, 2011

I’m gonna stick to the plan that I outlined yesterday.  In yesterday’s post, I wrote about a successful StairMaster workout (and the new skyscraper I added to my collection) that I never got around to blogging about from a few weeks ago.  I also mentioned that there was another workout from a few weeks ago that went unmentioned in this blog.

So this post is about that other aforementioned, unmentioned workout.  And that workout happened to be a run.  Since I knew all day that I’d be writing about a run tonight, I thought it’d be fitting to make today’s workout a run as well.  That way, I’d have the two things mentioned in the title of this post: an old run, and a new run.

I’ll talk about the old run first.  I’m not sure how I managed to never write about the run I had on Sunday, June 5, because I’m awfully proud of it.  I returned to Valhalla Memorial Park, the cemetery on the border between Los Angeles and Burbank.  I’ve run there once before, in the beginning of March (see some pictures, and read about that run here), and I really enjoyed it.  One loop around the entire cemetery is 1.8 miles.  Here’s what that loop looks like:

The dot in the lower left is my starting and stopping point – right next to the main (and only) entrance.

When I went back to the cemetery a few weeks ago, I set a goal to run that 1.8 mile loop twice (for a total of 3.6 miles).  The first time I ran in the cemetery, I completed 3 loops (5.4 miles), but since then I’ve been made aware of my crappy form, and I’ve been working hard on improving it.  Since running with a proper, healthy form has proven to be more difficult, I wasn’t sure if I could complete 3 loops again, which is why I set 2 loops as my goal.

I ended up running 3 loops.  THREE LOOPS!  It felt awesome.  This was the first run since I began focusing on proper form where the proper form felt comfortable, maintainable, and even felt a little normal.  I noticed that I wasn’t fighting the form, and I didn’t revert back to my crappy heel-striking habit as soon as I started getting tired.

That run was two weeks and one day ago.  For tonight’s run, I decided I’d just hit the streets in my neighborhood, and see what happened.  No goal in mind, no route in mind – I just wanted to run.  And it felt great.  I noticed that I rarely had to think about my form at all, which was huge.  I felt comfortable, and it felt like I was moving along at a good clip, and I enjoyed myself, which is something that I don’t always do when I’m running.  About 40 minutes in, I starting feeling a cramp in my side, but I was nearly back at my starting point, so I finished strong and called it a night.  I was running for 42 minutes, and I went 3.9 miles.  The route:

OH BOY – two runs to add to my running chart!

  • 9/21/10: Distance: 3.1 miles.  Time: 41 minutes.  MPH: 4.53
  • 9/27/10: Distance: 3.3 miles.  Time: 45 minutes.  MPH: 4.4
  • 10/5/10: Distance: 3.2 miles.  Time: 40 minutes.  MPH: 4.8
  • 10/12/10: Distance: 3.8 miles.  Forgot to note time and MPH
  • 10/16/10: Distance: 2.9 miles.  Forgot to note time and MPH
  • 11/1/10: Distance: 3.1 miles.  Time: 36 minutes.  MPH: 5.16
  • 11/6/10: Distance: 5.1 miles. Time: 60 minutes.  MPH: 5.1
  • 11/14/10: Distance: 3.9 miles. Time: 45 minutes.  MPH: 5.2
  • 11/28/10: Distance: 4.2 miles. Time: 46 minutes.  MPH: 5.47
  • 1/4/11: Distance: 3.0 miles. Time: 34 minutes.  MPH: 5.3
  • 1/24/11: Distance: 4.4 miles.  Time: 45 minutes.  MPH: 5.86
  • 2/1/11: Distance: 1.9 miles.  Time: 20 minutes.  MPH: 5.7
  • 2/9/11: Distance: 3.5 miles.  Time: 38 minutes.  MPH: 5.52
  • 2/16/11: Distance: 2.9 miles.  Time: 33 minutes.  MPH: 5.28
  • 2/27/11: Distance: 5 miles.  Time: 60 minutes.  MPH: 5.0
  • 3/3/11: Distance: 5.4 miles.  Time: 57 minutes.  MPH: 5.68
  • 3/10/11: Distance: 3.0 miles.  Time: 34 minutes.  MPH: 5.29
  • 4/10/11:  Distance: 4.5 miles.  Time: 47 minutes.  MPH: 5.74
  • 5/22/11: Distance: 3.5 miles.  Time: 40 minutes.  MPH: 5.25
  • 6/5/11:  Distance: 5.4 miles.  Time: 58 minutes.  MPH: 5.58
  • 6/20/11:  Distance: 3.9 miles.  Time: 42 minutes.  MPH: 5.57

My two graveyard runs (from 3/3/11 and 6/5/11), which each totaled 5.4 miles, are my longest runs, distance-wise, to date.  I think I’m getting closer to being able to reach my running-past-strip-clubs goal!

Keep it up, David!


Foiled! Plus, My Week In Workouts

June 3, 2011

A few things on the docket today:

1) McDonald’s Update.  The update is that there is no update.  I have yet to hear back from McDonald’s about yesterday’s post, where I ran excerpts from their hilariously misguided email to me.  Who knows if I’ll hear back from them at all, but I can say that I did respond to the email, and included a link to that post.  My blog hits skyrocketed yesterday after that post went up (up over 200%!), so y’all seemed to enjoy the email as much as I did!

2) Foiled!  The plan last night was to hit the pool after work (which I mentioned at the end of this post), but the pool had other ideas.  Put on your gumshoe hats – can you tell what’s wrong with this picture?

The pool has no water!  And yes, I took the photo through a fence.  Apparently the pool closed the other day for “approximately 2 weeks” (according to the signage) for maintenance.

So I went to the gym instead.  Well, first I went home, to get gym clothes, and then I went to the gym.  It was a good workout, too:  5 minutes warm-up on the treadmill; 30 minutes of weights; and then 20 minutes on a bike, during which I read Wired magazine for the first time in my life, and I really enjoyed it.

Recapping my workout reminds me that it’s been a couple weeks since I’ve done a “My Week In Workouts” post, and there’s no better time than the present, so…

3) My Week in Workouts.  I’m gonna start on Wednesday, May 25, because I went running that night, and I’m realizing now I never blogged about it.  Oops, my bad.

Wed., 5/25:  I ran for 40 minutes non-stop!  This felt really good, especially since I’ve had trouble lately motivating myself to run (more on that in Bullet #3 of this post).  Here was my route:

I paid attention to my form, and this run seemed easier than past runs, which I’m interpreting as a sign that I’m getting more comfortable with the technique that my cousin Aaron taught me a few months back.

The total distance was 3.7 miles, and with a walking warm-up and cool-down, my total time on the streets was about 57 minutes.  Time to update my running chart!

  • 9/21/10: Distance: 3.1 miles.  Time: 41 minutes.  MPH: 4.53
  • 9/27/10: Distance: 3.3 miles.  Time: 45 minutes.  MPH: 4.4
  • 10/5/10: Distance: 3.2 miles.  Time: 40 minutes.  MPH: 4.8
  • 10/12/10: Distance: 3.8 miles.  Forgot to note time and MPH
  • 10/16/10: Distance: 2.9 miles.  Forgot to note time and MPH
  • 11/1/10: Distance: 3.1 miles.  Time: 36 minutes.  MPH: 5.16
  • 11/6/10: Distance: 5.1 miles. Time: 60 minutes.  MPH: 5.1
  • 11/14/10: Distance: 3.9 miles. Time: 45 minutes.  MPH: 5.2
  • 11/28/10: Distance: 4.2 miles. Time: 46 minutes.  MPH: 5.47
  • 1/4/11: Distance: 3.0 miles. Time: 34 minutes.  MPH: 5.3
  • 1/24/11: Distance: 4.4 miles.  Time: 45 minutes.  MPH: 5.86
  • 2/1/11: Distance: 1.9 miles.  Time: 20 minutes.  MPH: 5.7
  • 2/9/11: Distance: 3.5 miles.  Time: 38 minutes.  MPH: 5.52
  • 2/16/11: Distance: 2.9 miles.  Time: 33 minutes.  MPH: 5.28
  • 2/27/11: Distance: 5 miles.  Time: 60 minutes.  MPH: 5.0
  • 3/3/11: Distance: 5.4 miles.  Time: 57 minutes.  MPH: 5.13
  • 3/10/11: Distance: 3.0 miles.  Time: 34 minutes.  MPH: 5.29
  • 4/10/11:  Distance: 4.5 miles.  Time: 47 minutes.  MPH: 5.74
  • 5/22/11: Distance: 3.5 miles.  Time: 40 minutes.  MPH: 5.25
  • 5/25/11:  Distance: 3.7 miles.  Time: 40 minutes.  MPH: 5.55

Thurs., 5/26:  At the gym.  5 minutes warm-up on the treadmill, 30 minutes of weights; 20 minutes on recumbent bike.

Fri., 5/27:  At the gym.  5 minutes warm-up on the treadmill, 30 minutes of weights; 20 minutes on elliptical.  I vary my weights exercises so I never do the same thing two days in a row.

Sat., 5/28:  Richard Simmons’ class at Slimmons.  My friends Jim and Alison were in town, so they came along for their first ever Richard Simmons experience, and, naturally, they had a ball.  Here’s the three of us after class:

And with Richard:

Richard’s theme for the day was all ’90s music, and he began by playing the Macarena and then Ricky Martin, which is why he chose the cha-cha-themed outfit.  Here’s the video from that class:

I’m in the video, sprinkled throughout, but you can definitely see me on the left at around 1:05 in.

Sun., May 29:  Planned Rest Day.

Mon., May 30 (Memorial Day):  At the gym.  5 minutes warm-up on the treadmill, 30 minutes of weights; 20 minutes on… er, the non-recumbent bike.  What’s that one called?

Tues., May 31:  At the gym.  30 minutes of weights; 20 minutes on arc trainer.

Wed., June 1:  Unplanned Rest Day.  Read about it here.

Thurs., June 2:  Went to the gym because the pool was closed…. blah blah, you already read this earlier.

Now we’re all caught up!

Great workouts on 6 of the past 8 days?  Not too shabby!

Keep it up, David!


Chart Update, Salad Bar, and a Run!

May 25, 2011

Just in case you’re wondering, YES – I did use my new RediSetGo for the first time, and YES, it was fabulous, and YES, I did document it, and YES, I will be sharing the photos and blogging all about it.

But that’s gonna happen tomorrow.

There’s some other things I was planning on sharing today, starting with…

1) Chart Update.  For a long time I didn’t have a set weigh-in day – I would just weigh myself every 5-7 days or so and then update my chart accordingly.  At some point during the past few months, I got into a rhythm of weighing myself on Tuesdays – I think primarily because my sister in Colorado has Tuesday weigh-ins (she’s lost 10 pounds!), and we got into the habit of talking about our progress on Tuesdays, although we haven’t chatted in a few weeks, and so I should really call her and how did I let this sentence get so freakin’ long?  My friend at work recently pointed out a couple terrible run-on sentences in one of my reports.  Use your periods, David!

Anyhoo.  Since yesterday was Tuesday, I stepped on the scale.  And… I stayed the same.  238 pounds.  And I was fine with that.  My week had been good, both food-wise and exercise-wise, and all I can do is continue to work at this, and not go nuts about the numbers.  Chart updating time!

Hmmm…. staying the same at 238 pounds seems awfully familiar…  I wonder why that is…  OH!  Maybe it’s because I stayed at 238 pounds for about a month not too long ago!

For everyone keeping track, weighing 238 pounds represents a weight loss of 164 pounds.

HOLY CRAP!  In honor of the The Biggest Loser finale last night (a show that I don’t watch), I just crunched the numbers for the first time in months, and figured out that my weight loss of 164 pounds represents 40.79% of my original weight!  I usually save it for the end of my posts, but now seems like a great time to say… Keep it up, David!

2) Salad Bar.  Right near my office is a cafeteria that has a salad bar, and it’s often the source of my lunches.  It’s a good salad bar, but not mind-blowingly awesome.  What I like most is that there’s usually a couple good lean protein options – beans, like garbanzos or edamame, grilled chicken breast, and, if I’m lucky, tuna.

Here’s today’s salad:

There’s spinach, carrots, mushrooms, cucumber, corn, black beans, cauliflower, beets, tuna, and a few peperoncinis (which I love).  And I splashed some red wine vinegar (no oil) over all of it.  The reason I show my salad today (in addition to sharing how I manage a healthy lunch at the office) is that today’s salad was the most expensive salad I’ve ever purchased from that salad bar.

The salad bar charges by weight.  It’s $6.25 a pound.  They have 2 different size containers – the one pictured is the larger one.  Anyone want to guess how much I paid for that salad?

Anyone?

Anyone?

Bueller?

$12.01.  My most expensive salad by, like, a dollar or more.  That’s 1.75 pounds of salad!

Oh no wait – I lied.  I didn’t pay $12.01.  I paid $12.00.  As I was fishing some cash money out of my wallet, the cashier said she had an extra penny.  How kind!

3) A Sunday Run.  Somehow it got to be Wednesday, and I’m just now getting around to talking about my Sunday run.

My interest in running has been slip-slip-slipping lately.  In the fall, I was super gung-ho about running – I set a goal to run past all six strip clubs in my neighborhood (seriously – I figured out a route; it’s a 6.4 mile loop), and then ran almost once a week and slowly improved.  Then, in mid-April, I went running with two of my cousins, and my 16-year-old cousin Aaron (who’s on his school’s track and cross-country teams) pointed out that my form is shitty (my words, not his) and not good for my body.  Read about that running lesson here.  About a week after that, I tried running again, focusing on my form, which Aaron taught me, and it was hard.  Having good form is much harder than having bad form!  But I don’t want to destroy my knees or get shin splits or anything, so I’m not going to revert to my old form.

The only thing is that now that running is more difficult, I like it less.  Isn’t that always the case!  My most recent run, which was that outing a week after my lesson with Aaron, was tough and frustrating.  I caught myself reverting back into my bad form, and I only went about 18 minutes before walking the rest of the way.  It was so tiring and frustrating that I opted not to even blog about it – the run only got a quick mention, in passing, in this post.

I don’t want to give up on running though.  I like the idea of keeping it in my exercise arsenal – because I can do it anywhere, without needing equipment or a gym membership, and I really would like to reach my goal of running past all those strip clubs.

So, on Sunday, a full month (to the day!) since my last run, I laced up my shoes and hit the sidewalk.  I focused on proper technique and caught myself  a bunch of times before absentmindedly reverting back to my old form.  And when all is said and done, I was pleasantly surprised with what I accomplished!  Here’s my route:

I walked to Point A as a warm-up.  I ran from Point A to Point B (2.3 miles) in 25 minutes.  I was really exhausted, so I took a little breather, and walked from Point B to Point C, and then resumed running from Point C to Point D (1.2 miles), before running home (sorry, stalkers, but I’m not saying where that is!).  So add it up, and I ran 3.5 miles in 40 minutes.  That equals a pace of 5.25 mph.  It’s been a while since I’ve dusted off the ol’ running chart, but here it is:

  • 9/21/10: Distance: 3.1 miles.  Time: 41 minutes.  MPH: 4.53
  • 9/27/10: Distance: 3.3 miles.  Time: 45 minutes.  MPH: 4.4
  • 10/5/10: Distance: 3.2 miles.  Time: 40 minutes.  MPH: 4.8
  • 10/12/10: Distance: 3.8 miles.  Forgot to note time and MPH
  • 10/16/10: Distance: 2.9 miles.  Forgot to note time and MPH
  • 11/1/10: Distance: 3.1 miles.  Time: 36 minutes.  MPH: 5.16
  • 11/6/10: Distance: 5.1 miles. Time: 60 minutes.  MPH: 5.1
  • 11/14/10: Distance: 3.9 miles. Time: 45 minutes.  MPH: 5.2
  • 11/28/10: Distance: 4.2 miles. Time: 46 minutes.  MPH: 5.47
  • 1/4/11: Distance: 3.0 miles. Time: 34 minutes.  MPH: 5.3
  • 1/24/11: Distance: 4.4 miles.  Time: 45 minutes.  MPH: 5.86
  • 2/1/11: Distance: 1.9 miles.  Time: 20 minutes.  MPH: 5.7
  • 2/9/11: Distance: 3.5 miles.  Time: 38 minutes.  MPH: 5.52
  • 2/16/11: Distance: 2.9 miles.  Time: 33 minutes.  MPH: 5.28
  • 2/27/11: Distance: 5 miles.  Time: 60 minutes.  MPH: 5.0
  • 3/3/11: Distance: 5.4 miles.  Time: 57 minutes.  MPH: 5.13
  • 3/10/11: Distance: 3.0 miles.  Time: 34 minutes.  MPH: 5.29
  • 4/10/11:  Distance: 4.5 miles.  Time: 47 minutes.  MPH: 5.74
  • 5/22/11: Distance: 3.5 miles.  Time: 40 mintes.  MPH: 5.25

A few runs are missing on the chart: my two most recent runs before this one (the lesson with Aaron and the one a week later), as well as another run in March, just because I didn’t note distance or time during any of them.  My 5.25 pace isn’t my fastest, but I wasn’t expecting it to be.

Keep it up, David!


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