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Wow what a difference a week makes!
I had a really solid week of training and was pleased with the 16 early on Sunday morning. This was really the first long run I felt like I prepared for not only the morning of, but the the days leading up to the run. I try to look at each week as a separate race week in itself. Some weeks I do well, like last week, and other weeks I hope to never see again! So it boils down to proper training, and planning.
So nutrition played a key part in my training this last week, and I had a good friend of mine (thanks Nikki), send me an article about the “wall” and how to overcome it. Not sure if the calculator mentioned in the article works, but I thought it was worth mentioning:
Hey marathoners: Avoid hitting the wall!
However, I should make one note about planning your run. Make sure you know the exact distance you are running. While I thought my lap was 4 miles long, it turned out to actually be 4.2 miles. I know what your thinking, .2 does not seem to be a lot, well ask any Marathoner and most will tell you the .2 after 26 miles is not all that fun. More important to my run, I did my lap 4 times, so I ran 16.8 (yes that .2 adds up quickly).
So when your running and you look at your watch and wonder why you are almost 1 minute above your goal pace, maybe it is not you, but how you measured the distance, so make sure you know the distance before you run. Have a great week!
So what is store for this week
Monday
Cross Train/ Lower Body
Tuesday
4
Wednesday
8
Thursday
4 Hills
Friday
REST REST REST
Saturday
Core/Upper Body Lifting
Sunday
17
Registration is almost full, and time is running out:
Thank you to everyone who attended both the events in Detroit and Grand Rapids last week. It was great seeing everyone, and I look forward to coming back and visiting again! Also we had the support of two great User Groups in the area.
Q: Can you import Office 2007 .msp files into 2010 Office Customization tool? A: Unfortunately no, the 2007 files are not support in 2010, you can learn more here: http://technet.microsoft.com/en-us/library/cc179097.aspx
Q: What are the requirements for the the Microsoft Deployment toolkit? A: You can find the requirements here: http://www.microsoft.com/downloads/en/details.aspx?FamilyID=3bd8561f-77ac-4400-a0c1-fe871c461a89&displayLang=en#SystemRequirements
Q: Where can I find links to tools show in the session? A: We showed plenty of great free tools in the session here are the links:
Q: Is there a tool to find out what type of CPU Hardware/cpu tool? A: I had one of the folks from one of the other sessions show me this tool: http://www.grc.com/securable.htm
Q: Where can I learn more about Windows XP Mode and download the tool? A: You learn more and get all the tools you need here: http://www.microsoft.com/windows/virtual-pc/download.aspx
I have been asked by quite a few folks where can I get the slides from the TechNet Events Windows 7 Deployment Firestarter events we are currently delivering, we are still delivering them and you can register here: Registration Now: TechNet Events Windows 7 Deployment Firestarter
Here are the slides for the sessions:
Session 1: Can We Bust This Myth? "Its impossible to upgrade a Windows XP computer to Windows 7"
Session 2: Automate your Windows 7 deployment using the MDT 2010
Session 3: Free Quick and Dirty Deployment Tools
Enjoy the slides, and I look forward to seeing you at the events, if I have not already.
Sometimes when you think about security, you will forget about all the layers involved in securing infrastructure Often you may forget. the physical layer, and more importantly what threats and social engineer tactics are you trying to defend against. I had a great chance to sit down with my good friend Kai Axford to discuss some very interesting aspects of cyber security in today’s day and age. Kai Axford is a, Manager of IT Security Service for Accretive Solution. Kai We talk about the ever changing and the interesting world of Cybercrime, the FBI and physical security. Most common physical security mistake? Leaving a server in an unsecured area (any one have their server in the copy room?) We also talk about "phone freaking" is and chats about convergence.
Here are some good reviews for some upcoming Windows Phone 7 Games, hey everyone needs a CRC every now and again.
The latest Gizmodo game craze from today. “Bye Bye Brain”: Bye Bye Brain Says Hello to Windows Phone 7
The gruesome “Twin Blades” Twin Blades game preview for Windows Phone 7
This was a fun interview I had with my good friend with Jason. What is funny, is that we used to live about 15 minutes apart from each other, but would onle see each other at TechEd. This year in New Orleans was no different. Jason Buffington is a , Sr Product Manager in System Center, and we got to discusses Data Protection Manager 2010. We talked about how DPM 2010 applies to enterprise and clients. Did you know that DPM enables lossless recovery of Exchange, SQL, and SharePoint servers without the need for constant replication or synchronization by seamlessly integrating a point in time database restore with the existing application logs?
Let me know what you think about the interview, and please comment.
Also checkout Jason’s blog here: http://blogs.technet.com/b/jbuff/
Last week is summed up in two words:
Tough Week.
While my running on the road was really good, even ran a 3.8 mile race on Thursday, the weekend runs did not go well at all. Just did not have it, I think I was mostly dehydrated and did not eat right. I know it was not the distances, so not sure what happened, but need to accept and move on to this week. Ultimately I think it may be the fact I am going out to fast, and I seem to be having positive splits lately. Going out too fast, and not having enough in the tank. Maybe I am trying to hard to make some speed, or I just need to get the negative splits back into my vocabulary. I hope to find out this week.
As I was going through the As I have mentioned in prior posts, I have become a big fan of the Galloway running method, and I have found a great way to extend my runs. Well Jeff, did a few more videos on the Disney site. I found the videos had some great training advice and tips and you can check them out your self. Take a look here (let me know what you think):
Jeff Galloway Training Videos
This week I head on the road as well, and will be interesting getting my week day runs in. Here is what I have in store for this week:
16
Still time to join me in Disney, but time is running out, registration is nearing the full mark:
Quiz #2 is on: October 19, 2010 (October 18, 8:01 p.m. EST (7:01 p.m. CST, 6:01 p.m MST, 5:01 p.m. PST) )
Click here to register: http://imaginecup.com/register
If you are not familiar with the challenge, the Imagine Cup IT Challenge is designed to highlight the art and science of developing, deploying, and maintaining IT systems that are efficient, functional, robust, and secure.
Simply put, we want to see who really knows their stuff when it comes to IT systems. We’re talking genuine IT geniuses. Information technology experts.
Are you a student, do you know a student or are you going back to school and can you answer this question, if you do, you may be ready for the challenge:
Which DNS Zone resolves IP address to a fully qualified host names?
A. Forward Lookup Zone B. Reverse Lookup Zone C. Stub Zone D. DNS Zone
To learn more about the contest, check out my blog from last month: Students Are You Up for a Challenge? Enter the Imagine Cup 2011 IT Challenge NOW!
Getting ready for the holidays!
This week was a solid week of training, and I feel real good about the runs I had this week. The 7 miler I did on Wed, was all on a treadmill and I crushed it, I think I was right around 9 minute miles and for me that was rocking. My 14 miler was well, in a word…different. I did the 14 (maybe more) felt okay, except about the last 4 miles. It reminded about running, and two things I have learned over the years. The first that comes to mind, and I understand it but I am still not quite sure what it means is this:
Sometimes you get the bear, and sometimes the bear gets you.
This was just one of those runs, some days you have a great run with a little effort, and other days you are dreading a 3 mile run, 10 minutes into it. It just happens, sometimes it is nutrition rest, muscles, whatever sometimes you just do not have the proper running gogo juice. It just happens. Learn from it evaluate, look at what changed and move on. It is okay to go slower than you expected. This brings up my second point::
Listen to Your Body Signals!
No one knows you like you, especially when it comes to running so learn to listen to your body and what it is telling you. Sometimes it will be positive, you can faster, you can run farther, you can go harder. Other times it will tell you to slow down, drink, eat…etc. The point is learn to listen, and do not ignore it or dwell on it. Listen, learn and adapt. Sometimes, we get stuck with the mentality to keep pushing through, and at times that is the right way to look at it. However, during training if you ignore a signal your body is giving you to push harder, you could hurt yourself in the long run. Would you rather miss the race, or miss 1 mile of a 14 mile training run, is kinda the question I ask myself. I also look at my heart rate monitor, and overall take a look to how I feel.
The 14 miles I did on Saturday was an example, overall I felt great, but towards the end, my legs were strong, but I felt weak, and I decided to slow down. I still had 4 miles to go, and wanted to make sure I got it in. As it turns out, I walked a bit more than I would have liked, but I made it and I was safe. In retrospect, it was a hot day mid 80’s, and I did not hydrate enough before the run, and unfortunately with about 3 miles left, I ran out of the water I brought with me, so better be safe than sorry. I am glad I did. I felt great later that day and finished a strong week. So just be smart and listen.
Any Songs this week from anybody?
This week I head on the road, and will be interesting getting my week day runs in. Here is what I have in store for this week:
3
7
10
UHOH time is running out, registration is nearing the full mark:
This month I have chosen the book: Biggest Brother: The Life Of Major Dick Winters, The Man Who Led The Band of Brothers. The main reason for choosing this book, for this month was golf. You may be thinking, how to go I from WW II to golf to come up with this book. Let me explain. A few weeks ago I was invited to play in a golf scramble with my dad. I said yes first, get permissions and work out logistics after.
The golf scramble, was a fund raiser for an organization called Honor Flight.Network.
This organization Honor Flight Network is a non-profit organization created solely to honor America's veterans for all their sacrifices. We transport our heroes to Washington, D.C. to visit and reflect at their memorials. Top priority is given to the senior veterans – World War II survivors, along with those other veterans who may be terminally ill.
One of the startling statistics I heard during the banquet after golf was this:
Based on recent 2008 statistics, we are losing World War II veterans at the rate of approximately 1,000 per day. Honor Flight Network will continue do whatever it takes to fulfill the dreams of our veterans and help our senior heroes travel absolutely free.
A 1,000 per day, after hearing that, I decided to choose this book this month. Thank you to all our veterans, past and current. This book helped me understand more of the story behind the Band of Brothers HBO series. It is a good book highlight Major Dick Winters life, and is a very well written book. I highly recommend checking out if you get a chance. Also if you want to learn more about Honor Flight, please visit their site here:
Honor Flight
If you have the time today or tomorrow take some time to say thank you to past and current veterans.
What a week! This week marked a great week of training. If you recall from last week, 13 was my Sunday run. Before I get into the run a huge thanks to Kevin for showing me the trail and running early in the morning on Sunday, to get my 13 in. Great Run Kevin and thanks for running with me! One of the great things about the Sunday run, is that afternoon I was going to be at the Cleveland Browns game. What the 13 miles meant to me can be summed up in 3 words:
NACHOS and BEER
A few people asked me why I run, and I think sometimes I run so I can eat guilt free. :-). So I think Kevin, thought I was nuts when I started chanting Nachos as I was looking at my calorie count on my watch, but we did it and had a great afternoon. I will write another post on how special the day in Cleveland was for me.
So for those of who live in Cleveland, you might have noticed on Sunday morning it was cold and rainy. It was at 6am when we started our run at Edgewater park at 6am, so it was dark, again back to my theory really helped the first hour of the run for me. When the sun started to come out of the sky, I saw an interesting site on the shores of Lake Erie. The interesting Site: Surfers! That is right there were surfers heading out. The waves looked pretty good from what I could tell. To be honest, I was not that surprised to see them. My buddy Keith recommended a surfing movie for me, called Step Into Liquid. The movie showcases, surfers from around the world, including surfers from Sheboygan, WI. The movie is great not only for the stunning visuals, but also the story of surfing. Looks great in HD, and I recommend you check out if you can.
Here is a quick preview of the movie:
So this week, is another great challenge for the Sunday run:
3 Hills
14
Have a great week!