Feeds:
Posts
Comments

test

It’s still magic, I’m just busy (test post).

Thanks to Matt Hamilton of Boulder Public Library for sharing this on Facebook.  I’m going to be thinking about ways ACPL could use this.

5 Ways Foursquare is Changing the World.

Bicycle summit March 21

From the city’s website:

Mayor Henry announces bike summit as extension of bike use survey Print E-mail
Thursday, 19 February 2009
More than 4,000 survey responses indicate desire for additional bicycle infrastructure

Fort Wayne Mayor Tom Henry announced today a community bike summit March 21 at the downtown branch of the Allen County Public Library to follow up on the more than 4,000 responses the City received from last fall’s bicycle use survey.

The summit will focus on public input for infrastructure planning, education strategies for drivers and cyclists, and legislative components related to bicycle transportation. City staff will use the information as it writes an in-house bicycle transportation plan. The need for a bicycle plan is outlined in Plan-It Allen, the joint City-County comprehensive plan approved in 2007.

The summit will be from 9 a.m. to approximately noon in the meeting rooms of the Allen County Public Library’s downtown branch. An expo of bicycle vendors, trail organizations and other entities will be in the library’s Great Hall from 11 a.m. to 1 p.m. Both events are free to the public.

“As companies and employers, and especially those in high-tech industries, look to move to or grow in Fort Wayne, they look at communities’ quality of life,” Mayor Tom Henry said. “This kind of time and investment shows a commitment to health and fitness, air quality and the environment from our City’s leadership. I encourage people to be engaged in the planning process and attend next month’s summit to give us information about what they want to see.”

Last fall, the City had a printed and online survey asking residents about their bicycle use. The written survey, sent with City Utilities bills, had 2,426 responses. An extended online version had 1,664 submissions. The results showed cyclists’ strong interest in riding to destinations to which they currently drive and a desire for safety from vehicular traffic.

“Our bike use survey was a wonderful tool to start the planning process and engaged the public. Now we are going to follow up with a bicycle summit that goes more in depth while continuing our dialogue with Fort Wayne’s current and future cyclists,” said Pam Holocher, deputy director of planning. “Bike riders in Fort Wayne are very interested in expanding the infrastructure designed to safely and effectively get people to their destinations. With the ongoing interest in improving health and fitness combined with a desire to improve air quality and reduce traffic congestion, more people on bikes in Fort Wayne can only be a positive, but that is only likely to happen if we increase bike-friendly paths.”

The plan will work to improve connectivity of people and neighborhoods to points of destination, while using the existing Rivergreenway network and other local trails as a backbone for the system.

The specific kinds of bicycle infrastructure are being studied. City officials want to continue to expand the popular trail network, while also looking at bike lanes, bike routes and other ways that bicycles can use existing roadways. A presentation about bicycle infrastructure options will be given at the summit.

“Greenways shouldn’t be our only option for cyclists,” Mayor Henry said. “Sometimes we don’t have the right-of-way for trails or they can become cost prohibitive. Evidence from other cities shows the more options cyclists have, the more they will use bicycles.”

Also speaking at the summit will be Nancy Tibbett, executive director of the Indiana Bicycle Coalition. She will have just returned from the League of American Bicyclists’ National Bike Summit in Washington, D.C. Tibbett will also speak about other Hoosier cities’ efforts to improve bicycle infrastructure and bicyclist safety.

Mayor Henry aims to have the bicycle transportation plan written by the end of the year. A team of City employees wrote the survey, is organizing the summit and will ultimately write the plan.

The survey showed the following:
•    71 percent of respondents online road their bikes at least once a week during their riding season.
•    One in four online respondents use a bicycle to commute to work.
•    Concerns about safety from vehicles and drivers, lack of trails or bike lanes and natural conditions like weather and darkness are the top three reasons people said they do not ride more often.
•    Written survey respondents most frequently ride on residential streets, followed by greenway trails.

The complete results from the written and online surveys is posted to www.cityoffortwayne.org/bikeusesurvey.

Revised training schedule

After completing the Fanny Freezer 5K this past weekend in 31:20, I decided to revise my training schedule.  The one I was doing before was based on a 5K run in December at about 36 minutes, and called for running at a pace that I have found to be too slow.  I plugged in my new time and got a much better outline of how fast to run and when.

This one works a lot better for me, and somehow, it starts exactly where I’ve left off.  I’ve build two rest days in each week.  On the two cross-training days, I’m also doing a runner’s core workout which I found in the February issue of Runner’s World.  These are good exercises that I’ve already been doing in one way or another.  I am hoping this will strengthen my back especially because my lower back tends to get stiff after long runs.

Wk

Dat

Mon

Tues

Weds

Thurs

Fri

Sat

Sun

Total

1

2/23
3/1

Easy Run
Dist: 2mi
@12:26/XT

Rest

Tempo Run
Dist: 5mi, inc
Warm; 3mi@10:47; Cool

Rest
/ XT

Easy Run
Dist: 2mi
@12:26

Rest

Long Run
Dist: 7mi
@12:26

16 miles

2

3/2
3/8

Easy Run
Dist: 3mi
@12:26/XT

Rest

Speedwork
Dist: 5mi, inc
Warm; 2×1600@10:11
w/800 jogs; Cool

Rest
/ XT

Easy Run
Dist: 2mi
@12:26

Rest

Long Run
Dist: 7mi
@12:26

17 miles

3

3/9
3/15

Easy Run
Dist: 3mi
@12:26/XT

Rest

Tempo Run
Dist: 5mi, inc
Warm; 3mi@10:47; Cool

Rest
/ XT

Easy Run
Dist: 2mi
@12:26

Rest

Long Run
Dist: 8mi
@12:26

18 miles

4

3/16
3/22

Easy Run
Dist: 5mi
@12:26/XT

Rest

Easy Run
Dist: 4mi
@12:26

Rest
/ XT

Rest
/ XT

Rest

Easy Run
Dist: 5mi
@12:26

14 miles

5

3/23
3/29

Easy Run
Dist: 3mi
@12:18/XT

Rest

Tempo Run
Dist: 6mi, inc
Warm; 4mi@10:46; Cool

Rest
/ XT

Easy Run
Dist: 2mi
@12:18

Rest

Long Run
Dist: 8mi
@12:18

19 miles

6

3/30
4/5

Easy Run
Dist: 2mi
@12:18/XT

Rest

Speedwork
Dist: 7mi, inc
Warm; 3×1600@10:04
w/800 jogs; Cool

Rest
/ XT

Easy Run
Dist: 2mi
@12:18

Rest

Long Run
Dist: 9mi
@12:18

20 miles

7

4/6
4/12

Easy Run
Dist: 3mi
@12:18/XT

Rest

Tempo Run
Dist: 6mi, inc
Warm; 4mi@10:46; Cool

Rest
/ XT

Easy Run
Dist: 3mi
@12:18

Rest

Long Run
Dist: 9mi
@12:18

21 miles

8

4/13
4/19

Easy Run
Dist: 4mi
@12:18/XT

Rest

Easy Run
Dist: 4mi
@12:18

Rest
/ XT

Easy Run
Dist: 4mi
@12:18

Rest

Easy Run
Dist: 4mi
@12:18

16 miles

9

4/20
4/26

Easy Run
Dist: 3mi
@12:11/XT

Rest

Tempo Run
Dist: 7mi, inc
Warm; 5mi@10:46; Cool

Rest
/ XT

Easy Run
Dist: 2mi
@12:11

Rest

Long Run
Dist: 10mi
@12:11

22 miles

10

4/27
5/3

Easy Run
Dist: 3mi
@12:11/XT

Rest

Speedwork
Dist: 8mi, inc
Warm; 4×1600@9:58
w/800 jogs; Cool

Rest
/ XT

Easy Run
Dist: 2mi
@12:11

Rest

Long Run
Dist: 10mi
@12:11

23 miles

11

5/4
5/10

Easy Run
Dist: 3mi
@12:11/XT

Rest

Tempo Run
Dist: 7mi, inc
Warm; 5mi@10:46; Cool

Rest
/ XT

Easy Run
Dist: 3mi
@12:11

Rest

Long Run
Dist: 11mi
@12:11

24 miles

12

5/11
5/17

Easy Run
Dist: 5mi
@12:11/XT

Rest

Easy Run
Dist: 4mi
@12:11

Rest
/ XT

Easy Run
Dist: 4mi
@12:11

Rest

Easy Run
Dist: 5mi
@12:11

18 miles

13

5/18
5/24

Easy Run
Dist: 3mi
@12:04/XT

Rest

Tempo Run
Dist: 8mi, inc
Warm; 6mi@10:45; Cool

Rest
/ XT

Easy Run
Dist: 3mi
@12:04

Rest

Long Run
Dist: 11mi
@12:04

25 miles

14

5/25
5/31

Easy Run
Dist: 2mi
@12:04/XT

Rest

Speedwork
Dist: 10mi, inc
Warm; 5×1600@9:52
w/800 jogs; Cool

Rest
/ XT

Easy Run
Dist: 2mi
@12:04

Rest

Long Run
Dist: 12mi
@12:04

28 miles

15

6/1
6/7

Easy Run
Dist: 3mi
@12:04/XT

Rest

Tempo Run
Dist: 8mi, inc
Warm; 6mi@10:45; Cool

Rest
/ XT

Easy Run
Dist: 2mi
@12:04

Rest

Long Run
Dist: 12mi
@12:04

27 miles

16

6/8
6/14

Easy Run
Dist: 3mi
@12:04/XT

Rest

Tempo Run
Dist: 5mi, inc
Warm; 3mi@10:27; Cool

Rest
/ XT

Rest
/ XT

Rest

Race Day
Dist: Half-Marathon
Good Luck!

24 miles

First tempo run

I’ve been running 13:21 miles for four weeks now, and yesterday I did my first tempo run.  I ran the first mile at 13:21, the next three at 11:55 and the last at 13:04.  Whew!  Those middle three were a killer.  I got all tense, had trouble breathing, but I didn’t stop.  Funny, though; by the last half of that third tempo mile I was able to relax and cruise.

I know it will get easier but for now it’s a challenge.  I always feel great when I’m done!

I’m also experiencing something new: chafing.  When you run for over an hour, your skin tends to rub other parts of your body, or your clothing, causing a sore spot.  I’ve read about Body Glide which is supposed to help with this problem.  I might invest in some.

I’m also running long enough to think seriously about hydration and fueling myself.  All very interesting stuff for a new runner!

I started running back in October when I was losing weight, just doing 1-minute intervals on the treadmill.  In December, I ran the Reindeer Run 5K and made my mind up to do the Fort-4-Fitness half-marathon in 2009.  So I went to Runner’s World’s Smart Coach, plugged in my numbers, and got a training program.  I have modified it so that I’ve switched some of the days around.  So I run three days a week, and XT three days a week (two days weights and the other day something fun).  This is it!  (This shows the program starting today, but I’m on week 5.)

Here’s your individualized training program:
Your current race time is: 0:35:00 for a 5 K
Your distance training goal is: Half-Marathon
You currently train: 6-10 miles/week
How hard you want to train: Moderate
Your long-run day: Sunday
Your training program Starts: Monday, 1/26/2009 and Ends: Sunday, 5/17/2009
Length of your training schedule: 16 weeks

Wk Dat Mon Tues Weds Thurs Fri Sat Sun Total
1 1/26
2/1
Rest
/ XT
Easy Run
Dist: 2mi
@13:41
Rest
/ XT
Easy Run
Dist: 2mi
@13:41
Rest
/ XT
Rest
/ XT
Easy Run
Dist: 2mi
@13:41
6 miles
2 2/2
2/8
Rest
/ XT
Easy Run
Dist: 2mi
@13:41
Rest
/ XT
Easy Run
Dist: 2mi
@13:41
Rest
/ XT
Rest
/ XT
Easy Run
Dist: 3mi
@13:41
7 miles
3 2/9
2/15
Rest
/ XT
Easy Run
Dist: 2mi
@13:41
Rest
/ XT
Easy Run
Dist: 3mi
@13:41
Rest
/ XT
Rest
/ XT
Easy Run
Dist: 4mi
@13:41
9 miles
4 2/16
2/22
Rest
/ XT
Easy Run
Dist: 2mi
@13:41
Rest
/ XT
Easy Run
Dist: 3mi
@13:41
Rest
/ XT
Rest
/ XT
Easy Run
Dist: 5mi
@13:41
10 miles
5 2/23
3/1
Rest
/ XT
Easy Run
Dist: 2mi
@13:33
Rest
/ XT
Tempo Run
Dist: 5mi, inc
Warm; 3mi@11:55; Cool
Rest
/ XT
Rest
/ XT
Long Run
Dist: 6mi
@13:33
13 miles
6 3/2
3/8
Rest
/ XT
Easy Run
Dist: 2mi
@13:33
Rest
/ XT
Speedwork
Dist: 5mi, inc
Warm; 2×1600@11:15
w/800 jogs; Cool
Rest
/ XT
Rest
/ XT
Long Run
Dist: 6mi
@13:33
13 miles
7 3/9
3/15
Rest
/ XT
Easy Run
Dist: 2mi
@13:33
Rest
/ XT
Tempo Run
Dist: 5mi, inc
Warm; 3mi@11:55; Cool
Rest
/ XT
Rest
/ XT
Long Run
Dist: 7mi
@13:33
14 miles
8 3/16
3/22
Rest
/ XT
Easy Run
Dist: 3mi
@13:33
Rest
/ XT
Easy Run
Dist: 3mi
@13:33
Rest
/ XT
Rest
/ XT
Easy Run
Dist: 4mi
@13:33
10 miles
9 3/23
3/29
Rest
/ XT
Easy Run
Dist: 2mi
@13:25
Rest
/ XT
Tempo Run
Dist: 6mi, inc
Warm; 4mi@11:55; Cool
Rest
/ XT
Rest
/ XT
Long Run
Dist: 7mi
@13:25
15 miles
10 3/30
4/5
Rest
/ XT
Easy Run
Dist: 2mi
@13:25
Rest
/ XT
Speedwork
Dist: 7mi, inc
Warm; 3×1600@11:08
w/800 jogs; Cool
Rest
/ XT
Rest
/ XT
Long Run
Dist: 8mi
@13:25
17 miles
11 4/6
4/12
Rest
/ XT
Easy Run
Dist: 2mi
@13:25
Rest
/ XT
Tempo Run
Dist: 6mi, inc
Warm; 4mi@11:55; Cool
Easy Run
Dist: 2mi
@13:25
Rest
/ XT
Long Run
Dist: 8mi
@13:25
18 miles
12 4/13
4/19
Rest
/ XT
Easy Run
Dist: 4mi
@13:25
Rest
/ XT
Easy Run
Dist: 4mi
@13:25
Rest
/ XT
Rest
/ XT
Easy Run
Dist: 4mi
@13:25
12 miles
13 4/20
4/26
Rest
/ XT
Easy Run
Dist: 2mi
@13:17
Rest
/ XT
Tempo Run
Dist: 7mi, inc
Warm; 5mi@11:54; Cool
Easy Run
Dist: 2mi
@13:17
Rest
/ XT
Long Run
Dist: 9mi
@13:17
20 miles
14 4/27
5/3
Rest
/ XT
Easy Run
Dist: 2mi
@13:17
Rest
/ XT
Speedwork
Dist: 8mi, inc
Warm; 4×1600@11:02
w/800 jogs; Cool
Easy Run
Dist: 2mi
@13:17
Rest
/ XT
Long Run
Dist: 9mi
@13:17
21 miles
15 5/4
5/10
Rest
/ XT
Easy Run
Dist: 2mi
@13:17
Rest
/ XT
Tempo Run
Dist: 7mi, inc
Warm; 5mi@11:54; Cool
Easy Run
Dist: 2mi
@13:17
Rest
/ XT
Long Run
Dist: 10mi
@13:17
21 miles
16 5/11
5/17
Rest
/ XT
Easy Run
Dist: 2mi
@13:17
Rest
/ XT
Tempo Run
Dist: 5mi, inc
Warm; 3mi@11:41; Cool
Rest
/ XT
Rest
/ XT
Race Day
Dist: Half-Marathon
Good Luck!
20 miles
Legend
Workouts: All runs are Easy, Long, Tempo, or Speedwork
Dist: Total miles for the day
Dist/Time: 9mi @ 9:11 means “Run 9 miles at 9:11 pace.”
Warm/Cool: Warmup or Cooldown. Generally 1 mile each. However, on some days, you must run extra Warm and Cool to reach your distance for the day.
Speedwork: “6×800@3:47 w/400 jogs” means “Run 6 repeats of 800 meters each, with a 400-meter recovery jog after each repeat.”
Rest/XT: Take a rest day, or do moderate cross-training activity.
m: Meters
mi: Miles

Saturday at the theater