Negative-split by almost ONE MINUTE! Wohoo!

Tough run, but NAILED it. Cold, tough to get out the door, but bright, sunny day, BEAUTIFUL weather, other than the cold, which was surprisingly not too tough to deal with.

Tried to record some video...not sure how well it came out.

End of a GREAT week running / training-wise. Yay, ME!

GREAT run. Set out as an "Easy" run but ended up being more of a "Pace" run. 6 miles at 9:05...can't complain about THAT! Was sick this weekend, missed my weekend long run AND Monday 3 miler. Rocking this one made me realize I made the right decision to "skip" both. Feelin' good and strong...and most importantly, HEALTHY! -phew- Looking forward to finishing this week strong. This weekend's long run WAS a "step down" week, but I'm going to replace the 12 with the 15 that I missed.

Good works. The concept of doing good works and what it means has been on my mind a lot lately. I'm wondering what your thoughts are about the way in which people talk about their good works. If we're trying to convince other people to do good works with us, should we be extolling the virtues of the worlk that we're doing? or should we keep all of our lights hidden under a bushel because we should be humble and modest over all else?

Some key links

• Habitat for Humanity
• donate to Chipin for reaching out to a PodCaster
• The Charity Auction for Serena
• The email to send your good (insert name of thing here)
• eReader - Now with a free reader app for iPhone and iPod Touch. Browse and buy Over the Air. Carry a library with you in the palm of your hand.

This is available as an mp3 for download.

GREAT after-work (COLD!) pace run. Need to remember this route! Concentrated on holding pace throughout. Roads still nasty, so parts were tough. Overall, GREAT run. Cold, but great!

My biggest challenge in living the change I want to see? Being a parent. I choose to live it every day, and some days it's easier than others. This weekend, I got a chance to be an involved dad, and it got me to thinking... yep... imagine that... Let's share some thoughts..

Some key links

• donate to Chipin for reaching out to a PodCaster
• The Charity Auction for Serena
• The email to send your good (insert name of thing here)
• eReader - Now with a free reader app for iPhone and iPod Touch. Browse and buy Over the Air. Carry a library with you in the palm of your hand.

This is available as an mp3 for download.

Negative Split my 14-miler! Wohoo! Ok, not by much (23 seconds), but I'll TAKE IT! (1:06:35 1-7 , 1:06:12 8-14) What's notable about this is that the roads sucked MUCH WORSE on the 2nd half than they did on the first... Ran about 80% of miles 8-14 on uncleared sidewalks, shoulders, etc on slush, snow, ice and mud, often times dodging traffic. Perhaps that made me run faster...
Regardless, negative-split this one! (Did I mention that....?)

Mark (Oblivion) suggested I focus on neg-splitting runs whenever possible, to learn how to "turn it up" when tired. Sound reasoning. Although I was cursing his name at about mile 8...

End of a decent week mileage-wise. Need to rest, stretch, and get back at it on Tuesday.

Running Ahead Map: http://bit.ly/awggiZ

Hey, Garmin users!

Question for yous:

Is there a way to set up a "Negative Split" workout (via Training Center or on the unit) for a Garmin Forerunner 205?

I'd like to set up a workout that gives me the little "Training Partner" thing to "beat" for the second half. LOVE that little guy!

Can I set this up so that it marks the two segments (14 miles total, 7 each segment) separately, keeping "lap" (current mile) pace along the way? Not sure how to set up the 2nd of the two segments... That is, can I set segment 2's goal to be "faster than segment 1?" I don't necessarily want to set the goal for lap 1. Just a distance goal who's time I'd aim to "beat" on the return.

I'm pretty sure that this can be done, but haven't messed around with Training Center enough to know for sure. Any help would be greatly appreciated.