One-Mile Time Trial

When Kris and I were in Venice in late September, I had the best run of my life. On the morning we left, I woke early to run through the dark and empty cobblestone streets, over bridges and through narrow alleys. It was awesome. That run also rekindled my love for the activity.

Running is one of those things that I usually hate. But I only hate running because it’s tough to do when I’m overweight. When I’m heavy, running is difficult — and often leads to injury. I’ve learned that when I’m lighter, running can actually be a lot of fun, and it’s a very efficient way to burn calories.

Re-Run

Since returning from Europe, I’ve been running again, gradually increasing my weekly distance with advice from Pam. Currently:

I do hill repeats on Tuesday. These are short, quick runs up steep hills.
I do 400 meter intervals on Thursday. These are quick runs on flat ground (or a treadmill at a 1-degree incline).
I do a long, slow run on Sunday. This run is at pace between 10 and 12 minutes per mile.

I had a tough time running last week because of the rain and then the cold. I psyched myself out. After doing hill repeats in the rain (with Paul J) on Tuesday, I skipped Thursday’s scheduled interval training completely. So, on Sunday, I decided to mix speedwork with my long, slow run. I ran 2.75 miles to the Rex Putnam High School track, walked a quarter mile, did a one-mile time trial, walked a quarter mile, then ran home.

My total run was 7.00 miles in 1:10:12.96, for an average pace of 10:02 per mile. That’s right at the fast edge of what I’ll allow myself for the Sunday slow run. (My average heart rate for the run was 160bpm, which is lower than my heart rate was for the 12-14 mile runs at 13-minute pace in 2008 and 2009.)

The highlight of the day was my one-mile time trial. This was a chance for me to run all out, to see how fast I can really go — a chance to see if my training over the past two months has paid off.

November Time Trial

This is my second time trial of the year. On 16 November 2010, I ventured up to the track at Duniway Park, where I ran one mile as fast as I could. Six weeks ago, I ran four laps in 6:47.12. My splits were:

Lap #1: 1:34.97
Lap #2: 1:43.20 (3:18.17)
Lap #3: 1:48.13 (5:06.30)
Lap #4: 1:40.82 (6:47.12)

My average heart rate for this run was 187bpm and my max was 197bpm.

January Time Trial

I did Sunday’s time trial at the Rex Putnam track, dodging soccer balls (I had to hop over balls three times during the run!) from a practicing group. It was pretty damn cold, and I’d run almost three miles to get to the track, so when it came time to actually run my mile, everything felt off. I felt slow. In fact, the last two laps felt slug-like, as if I were only jogging. But in the end, the stopwatch showed me at 6:24.24.

Note: Normally when I run, I obsess over my GPS watch. I check it constantly to see my pace, my overall distance, and so on. But when I do these time trials, I intentionally ignore both it and my stopwatch. I refuse to look at them. Every time I complete a lap, I press the lap button on the stopwatch, but otherwise I don’t look at my time until I’m finished.

My splits were:

Lap #1: 1:30.12
Lap #2: 1:35.91 (3:06.03)
Lap #3: 1:39.95 (4:45.98)
Lap #4: 1:38.26 (6:24.24)

I was shocked to see that I finished nearly 23 seconds faster than in November. My average heart rate at was slightly lower at 185bpm, and my max heart rate was 192bpm.

Though my splits are still uneven (Pam says that I should be striving to get those as close to each other as possible), I’m pleased that my training seems to be paying off. I am getting faster.

I’ll do my next time trial the day before we leave for Africa. And in about two weeks, I’ll do my interval training at a track so that I can time a fast 400 meters.

Ah, J.D. has to love any sport that produces copious stats to track…

Born Free

When I was a boy, I loved nature films. We saw a lot of these in school, of course, but once in a while, Dad would actually take me to see one in the theater. My favorite nature film was Born Free, about Elsa, the lioness who was raised from a cub by humans in Kenya.

I saw Born Free several times before reaching high school — but never again since. I’ve never forgotten about it (and, in fact, think about it a couple of times each year), but I’ve never sought it out, either.

The other day, I was browsing at the always-chaotic (and not in a good way) Wallace Books, a local used book store. Looking through the Africa section, I stumbled upon a hardbound version of Born Free, complete with mylar book jacket cover. Just a quick glance through the book was all it took to know I’d buy it. I plunked down my $9.50 and went home happy.

Born Free was written by Joy Adamson, whose husband was a Game Keeper for a region in Kenya during the 1950s. The book tells the story of Elsa, one of three newborn lion cubs rescued after their mother is shot. Joy and her husband George raise the cubs, keeping Elsa for several years before deciding to release her back to the wild. The book documents what it’s like to live with a lion, and is heavily illustrated with Adamson’s wonderful black-and-white photos.

I loved Born Free. It’s not the best-written book (and, in fact, it needs some editing for punctuation and grammar in spots), but it’s a fun story that comes alive thanks to the many photos. Plus, Adamson has a real affection and respect for the animals around her. She’s surrounded by elephants, rhinos, baboons, gazelle, crocodiles, gamefowl, snakes, and more. Born Free could actually be the source of my obsession with animal intelligence.

I’ll have to watch the film again soon. I couldn’t find an official movie trailer for Born Free, but I did find an amateur one:

Plus, the full film has been uploaded to YouTube. (Here’s part one.) As for myself, I’ll try to get the film from Netflix or buy it from Amazon. (Well, first I’ll check to see if the local CD exchange has it.)

Bill Travers, who starred in the film version of Born Free, went on to produce Christian the Lion at World’s End, the true-life story of a tame lion who is moved from London to Kenya, where George Adamson helps him integrate into the wild. I shared the story of Christian the Lion at Animal Intelligence in 2007. Here’s a short video clip that highlights Christian’s amazing reunion with his former companions:

In Born Free, Joy Adamson writes:

I really have no patience with people who maintain that an animal’s life and actions are governed by pure instinct and conditioned reflexes. Nothing except reasoning powers can explain the careful strategy used by a pride of lions in hunting, and the many examples we have had from Elsa of intelligent and thought-out behavior.

Amen.

Family Reunion

Kris and I attended the Roth family reunion yesterday, as we do every New Year’s Eve. I’ve been going to this reunion ever since I was a little boy. It used to be held in the Smyrna Church between Molalla and Canby. I remember many cold January afternoons spent playing outside or in the kids’ room at the back of the church.

I stopped attending the family reunion when I left for college. It just wasn’t cool to go. About a decade ago, my aunt Virginia prompted me (and many of my cousins) to begin attending again, and I’ve tried to make it ever since. I don’t know everyone (and not everyone knows me), but it’s still fun to chat and to remember old times.

At yesterday’s reunion, this video was a hit:

The first four minutes show the Roth reunion from 1991, when I was a senior in college. I’m not there, of course. Again, it wasn’t cool. And while this video might not seem like much, it’s a fun way to see people who have died in the past twenty years. My father, for example, can be seen at 0:45, waving at the camera. (This is 4-1/2 years before he died.) And my grandfather is the short man in glasses with a white shirt and a tie (he would die that summer at age 88).

At the four minute mark, the video switches to footage taken at the 1954 Roth family reunion. The oldsters in our group yesterday had fun trying to identify everyone. The laughing girl in the plaid coat, for example, is my aunt Virginia, who can also be seen walking through the background of the 1991 video at about the ten second mark.

After we ate and chatted and watched the video, we grouped together for family photos. This is the Daniel Roth family reunion. Daniel had many children, including my grandfather, Noah. Here are a handful of Noah’s many descendants:

My brother Jeff is in the back row, on the far left. His wife Stephanie is standing next to him. I’m the third one from the left, next to Kris. Other prominent “characters” at Folded Space include my cousin Tammy, who is in the pink vest, and my cousin Nick, who is standing to the left of her. My nephew Noah is in the front row, sulking (though who knows why), and his sister Emily is to his right, in a pink shirt.

For more about my family tree, read this post from 2003 that lists my cousins. (Believe it or not, there are actually folks who find this blog and want to know more about my genealogy. They’re all distant cousins, of course, but it still happens.)

Note: That “cousins” post I just linked to is the first “re-mastered” post here at Folded Space. I’m going to g-r-a-d-u-a-l-l-y move all of the posts from the old site over to here, but it’s going to take a long time. Paul and I may automate the process later this year, but for now it’s a manual thing, and it takes a while.

My Goals for 2011

Earlier this week, I wrote at Get Rich Slowly about how to set New Year’s resolutions you’ll actually keep. My number-one tip? Make just one major goal every year, and treat that as your top priority.

I’m about to be a hypocrite.

Major Goals for 2011

I’ve thought a lot about my goals for 2011. For once, I’m entering a year without anything HUGE that needs to be fixed in my life. I have lots of little things that need work. Instead of taking on too much at once, I plan to set three main goals (and they’re “main goals” only because it’ll take all year to complete them), and then have a series of small “serial goals” to tackle in my spare time.

My main first main goal for 2011 is again a physical goal. I want to drop from about 23% body fat to 15% body fat. As a side effect of shedding forty pounds this year, I also dropped from 35% body fat to 22% body fat. Rather than focus on losing my last few pounds (my target weight is 163), I’m going to shift my attention to body composition. I want to lose fat and build muscle.

My second main goal is to read one non-financial book every week. By this, I actually mean I want to read 52 books this year. (There will be weeks where I read zero, but there should also be weeks where I read three.) As I mentioned yesterday, a decade ago, I was reading nearly 100 books a year. Last year, I maybe read 25. Time to boost that number. I’m reading four books at the moment — True Grit, Born Free, The Covenant, and Citizen Vince — so I’m off to a good start. (Audiobooks count, by the way.)

My final main goal? I want to write 250 posts for Folded Space. That’s right. I intend to post here an average of five times per week — just like in the Olden Days. That’s triple the rate I’ve posted over the past two years. Don’t think I can do it? Just watch.

Minor Goals for 2011

Those three goals will require year-round attention. They can’t be completed all at once. But I have a series of quarterly goals that I hope to pursue in my spare time. As I complete one, I’ll move on to another. They are:

During the first quarter of the year, I want to resume an old habit. My financial goal is to track every penny I spend. After several years of tracking my spending, I let go of this habit last spring. It seemed like a good idea at the time, but I don’t like how this makes me feel like I’m out of touch with my spending. As I wrote recently, I plan to get back to basics.

Once I’ve resumed this habit (which shouldn’t be difficult), I’ll move on to a second small goal. I want to rejuvenate our yard and garden. For too long, I’ve been lackadaisical about completing projects and chores around the house. I plan to spend much of this spring outside, pruning and planting.

After I’ve spruced up the yard, I want to spruce up my on-line world. For years, I’ve scattered my writing across a half dozen blogs. This summer, I want to move all of my non-financial writing to Folded Space.

Finally, when autumn rolls around, I want to turn my attention to book #2. I’m proud of Your Money: The Missing Manual, and I think it’s a great summary of the best personal finance advice from many experts, but it’s not the “J.D. book”. Now that I know I can actually write a book, I’d like to write that J.D. book, one more in the style of Get Rich Slowly, one with more personal stories, from myself and others. Next fall, I plan to complete a book proposal for a Get Rich Slowly book.

Last week, I met Adam Duvander for lunch at Milo’s City Cafe. We chatted about life (we both attended good old Willamette U.), blogging, and more. Adam mentioned having seen my list of 101 things I wanted to do in 1001 days. I may revisit that later this year (because it was a fun project). For now, though, I think these seven goals are plenty. Especially since I believe strongly that one goal per year is best.