10 Miles & Over-competitive on a Treadmill 1-3-13

I overdid it again!

Damn treadmills, there is just something about running on a treadmill that causes me to do more than I should. At least this time, I didn’t strain or hurt anything, I just was completely wiped after the run.

-2 Thermometer

Back up a bit. For some reason or other I kept thinking that yesterday was the 3rd, I guess all of the days sort of run together after a while.

When I got up for Bennie’s first walk it -2ºF, luckily there wasn’t much wind, but it was still pretty chilly, so I was glad that I today was my gym day, instead of having to bundle up and run outside.

I had planned to do a pretty steady 7.3 mph 8.0 mile run at 1.0% incline, I have been battling that cold/flu bug for the past couple of days and really didn’t want to push it too hard. So I had planned for a long and boring run – I know, but after Monday’s workout, but I didn’t want to mess around too much with my hamstrings. I got to the 5.0 mile mark in 41:11 and got to thinking that I felt pretty good, the hammies felt great, the PureFlows were doing good and I wasn’t working too hard.

So I stopped and re-started the treadmill (I didn’t want to run into the dreaded 59:45 cut-off switch)I began again at 7.4 mph. At 6.0 miles I took the incline back down to zero (I know wimping out), but I am trying to teach myself to maintain the faster pace, even when I am getting tired. Then I was just about to the 7.0 mile mark, when a guy got on the treadmill next to me and started running at 7.5 mph.

I couldn’t resist – I bumped it up to 7.5 mph too, then he started to do intervals at 8.8 mph, no way I am doing intervals after Monday, so I just kept plugging along at 7.5 (by the way did I ever tell you I am just a wee bit competitive). He kept doing his intervals, but I noticed he kept looking over at my treadmill. So at 8.5 miles I started to do a ladder, figuring if my hamstrings started to bother that I could always just pull back.

Luckily they felt great and when we were both running at 8.8 mph he just looked over at me and smiled, I just finished a tenth pushed it up to 8.9 and smiled back. He didn’t go above the 8.8 mph and just shook his head as I continued to increase my speed by a tenth every tenth of a mile finishing at 9.2 mph. He got done before me and waved. I was on there for a few more minutes and did a 10:00 minute cool-down walk.

Like a dummy I had forgotten to bring my water bottle, so I had gone the 10 miles without hydration and I hate to drink the city water, but after I got off, I drank from the water fountain. But the run had been a killer and I was wiped when I got done. I just don’t know what it is about running on the treadmill that makes me think that I am 25 not 55. Oh well, I was able to finish my lower body weights workout after and then went and stretched and did the foam roller for 15 minutes in the stretching area.

On the way home I did something that I never do, I stopped and got a bottle of Vanilla Muscle Milk, because I was feeling, so much like crap. I knew that I needed to replenish the old body a little. It helped pretty quickly and I felt a LOT better after drinking it – almost human again.

Memo to self – remember to bring WATER and a piece of fruit or protein bar to eat after gym workout.

Garmin Stats Screenshot

Garmin Stats 1-3-13

Shoes: Brooks PureFlow1 – They did okay on the long run, every so often it felt as though the right pinky was cramped and that the bottom of my feet were heating up a little (something I associate with the removable insole, not being molded to my feet yet). But at no time during the run did they negatively affect my gait or running, although I did notice them from time to time. I will probably use them exclusively to the 50 mile mark and then start doing the shoe rotation with the Mizuno’s. I really think that it is the only way to give them a good test to see how I adapt to them.

Socks: Swiftwick Vibes

Top: Black Nautica Tech sleeveless top

Bottom: Puma Compression shorts, Coast Guard Running Shorts

Outerwear: None

RunLog Screenshot:

RunLog 1-3-13

Last Night’s Supper: Homemade Yeast Rolls (2), Stuffing, Mashed potatoes, using homemade cranberry sauce to flavor, glass of wine

Supper 1-2-13

Breakfast: Black Coffee, 1/3 Cup Oatmeal, 1/3 Cup Blueberries, Flax Seeds, 1/2 tsp cinnamon, 1/2 tsp ground ginger, medium banana, large garlic clove, cutie orange

Breakfast 1-3-13

Vitamins: Simply Right Mature Men MultiVitamin, Simply Right Glucosamine HCI 1500 mg, Swanson High potency Dry Vitamin D-3 – 1,000 iu, Swanson Turmeric 720 mg, Swanson Bee Propolis 550 mg

Lunch: Salad spinach & romaine lettuce, cole slaw mix, Ranch Dressing, Apple, green tea and sugared ginger slices

Lunch 1-3-13


  • Abductor 30 x 110
  • Adductor 30 x 110
  • Glute Machine 30 x 70 both legs
  • Hamstring Machine 10 x 50 x 3
  • Calf Raises 30 x 110
  • Chest Flye Machine
  • Foam Roller – Yes

Enough Whining, What Did I Do About My Social Media Overload

It is too much

Okay I whined about being overwhelmed by social media a while ago in my Social Media Overload post. One of the things that I learned from over 20 years in the military, if you are going to bitch about something, you also need to be able to find identify solutions.

So what solutions have I found to reduce my social media overload.

During lunch and supper, no electronics – except to answer the phone. This small change gives me a chance to read from a book and talk with TheWife more, instead of just looking at the screen for the next Twitter or Facebook comment, Google+ entry, new blog post to read, etc. Now I can safely ignore that little ding or pop-up that used to go off. Breakfast is when I go through and read my blogs, posts and comments and try to write my first post of the day, while I am still fresh.

Notifications – I have turned off all of the audible and visual notifications that have turned into the Pavlovian response of having to immediately check that social media site: to see what is going on, who made a new comment, etc.

It had gotten ridiculous how I just felt I need to “know” what was going on no matter what else was going on. This has helped tremendously in reducing my feelings of overload.

Social media Overload

Twitter – I have gone in and pared down my “lists”. There were over 500 on my primary follow list and I had over 25 different #hashtags that I was trying to keep up with. These were simply just too many, after a lot of work, I got the primary follow list down to about 250 and my #hashtags to 7, which should make it easier to have more quality conversations with those who I engage with regularly.

Facebook – This is my hardest one – simply because I hate Facebook and its past attitude towards its users and looking at the recent Instagram Terms of Service flap (which no changes have come out to) those attitudes haven’t really changed. However, because I am a FitFluential Ambassador and it is the primary way that we communicate with one another is with Facebook Groups, I have to maintain a fairly high level of engagement there.

However, there were several groups that I was a part of that I no longer need to participate in, I was using them more to promote my blog or find out what was going on in the semi-local area. However, whenever I saw that little number beside the Group I had to go in and see the comment. I have gone from participating in 11 to 5 groups, which should improve my engagement in those groups.

I also went through and hid a lot of people who were in my stream, I was finding that I had so many people in my stream that I couldn’t keep up with my family,  friends and former co-workers, which is why I really have kept a Facebook account.

I also went in and changed the notification settings, to receive fewer email notifications about Facebook posts. I really don’t need to get an email every time someone adds a link or comments on a post. I wish that Facebook could get granular enough to only email me when certain people post or comment. That would make for a lot fewer emails for me to discard.

Google+ – I really prefer the interface and conversations on Google +, unfortunately not enough of my family, friends or others are here yet. When Google recently opened up communities it opened up a whole new set of people to interact with who share my interests in healthy-living, running and my Chromebook. I had to pare back the number of communities from 13 to 5 and am thinking that I might just get rid of at least a few more.

Online running sites – To be honest I have only been on the edges of DailyMile and the social part of other running log websites like Nike+, RunKeeper, etc. Since I don’t really engage in these sites anymore, I have decided that I am going to delete my accounts over the next week. However, I am up in the air about whether I really want to start using the fairly new social side of Garmin Connect, since that has become my primary running log website – time will tell on that one. It really depends on how the other reductions work for me.

Google Reader – This is one of those ongoing things that I have to do every 6 months or so. I find great blogs and want to continue reading them and put them in my reader. This time I had 211 feeds in Google Reader and that is too many for me and I pared it back to under 70.

I haven’t time to do more than skim through the posts there and unless it is something that really interests me, I don’t fully read or comment on the posts, unless I pop them out of the reader and go to their blog.

I also tend to get a lot of duplicate links from my Facebook groups and Twitter feeds, so those that I normally would subscribe to in Google Reader, I have deleted since I get their feeds elsewhere.

LinkedIn – I gotta work on this one still, I haven’t figured out how I want to use this site, especially since I am not very active there now. To be honest, I think that this one is a very important social media platform for anyone to keep current, but with everything else going on, I have neglected LinkedIn and the opportunities it might have or bring me.

I haven’t even talked about YouTube, Pinterest, StumbleUpon, Digg, The Coast Guard Channel, Instagram, Flikr or other social media sites out there that all vie for time as well.

The reality was that

I was just trying to follow too many feeds and people, on too many social media platforms. Another problem was that I was receiving a great deal of duplicate information that I needed to process, which took time. Time that I just never seemed to have enough of.

My self-enforced social media “vacation” and purge is now mostly over. The social media feeds, friends, followers, circles are a lot leaner than they were, not quite as many duplicates (both incoming and outgoing – hopefully you won’t be seeing 5-6 Twitter duplicate posts on my new blog posts now).

If I have taken you off a Twitter list, hidden you in my Facebook stream, uncircled you from a circle or simply fell off the face of the earth in a different running or healthy-living website or online community, I didn’t do it to be a jerk or that I didn’t think that the information you were/are providing in those social media platforms wasn’t important or good.

It simply meant that we didn’t interact all that much and I needed to make choices about how much information I could reasonably process.

Hopefully, these changes will allow me to be more active in the online communities that I have chosen to remain in, which will in turn allow more quality conversations between us. Instead me feeling like I am simply using the platform as a broadcast avenue for my blogs – which was how I was starting to feel when I initially wrote about being on social media overload and was not the direction that I wanted to go.

I value the online friendships and people who I have met and will meet, I have a feeling though that I need to be a little slower and look closer at who and what I am adding to my social media networks in the future. Just to keep the conversations and information I receive, more pertinent to my interests and ability to follow.

Like the GREAT Twitter conversation I was having while writing this post with @Brod262, @nycrunningmama and @pmumbower (yes I was multi-tasking), it is all about finding the social media balance that works for you.

For me to use social media effectively and the way that I want to – means having less quantity, to have more quality.

What do you think? Are there other things that I can do to keep my social media habit under control?