MacBook Pro impressions continued

Like:

• Useless battery indicator button with the funky green LED lights. I like this now. I put the computer in sleep whenever I'm not using it and it's not plugged in most of the time so it's nice to be able to check battery levels without having to turn on the computer.
  

Dislike:

• Supports dual monitors but only with 3rd party solutions.
• No docking station.
• Gets hot as hell. Probably not a MacBook Pro only complaint but not a comfortable lap machine when the CPU starts to spike.
  

So the verdict is, I think, that the Lenovos are still better "mobile workstations" than the MacBook Pro. There's a docking station, there's dual monitor support, it's more comfortable to work on when away from a desk, and it has enterprise security stuff the IT people like (biometric). I just luck out since I mainly work on a desktop that makes a lot of those points moot for me. I actually get to treat the MacBook Pro as a secondary/mobility machine rather than my main.

This was impression mainly based on hardware. Software, it's kind of between six and half a dozen. I'm happy with both OSs though in a corporate environment there's often less overhead to stick with Windows since that's what IT supports. On the other hand, because IT supports it, the windows environment is often a lot more bogged down. If I ever need massive corporate IT support (NEVAIR!), I guess I can always Boot Camp this machine and then I'll just have a very pretty but annoying (hardware wise) Windows machine.

MacBook Pro

Got a MacBook Pro 15" as the new work laptop. Ooooooh, shiny. Used to be all PC all the time. Then convinced work to get me a Mac Pro desktop. Then I got a hackintosh netbook. Now the work laptop got refreshed to the MacBook Pro. Nice machine overall.

Love:

• Design, packaging, owner experience. Sleek. One indisputable advantage of Apple products over most of their PC counterparts.
  
• Browsing web with gestures. One-handed and easy to control navigation for scrolling, forward, and back. Other hand free to do...uhm...whatever, you know, and stuff.
  
• Click-drag. Physical analogy makes a lot of sense. Only place where clicking the entire pad really wins me over.
  
• Enough battery life to make the non-removable battery a moot point for me. Impressive.
• Remote control. Not a new MacBook Pro feature but useful when I use the laptop for temporary media center duties.
  
• SD Card slot. Makes me want to upgrade my DSLR to something that handles SD cards instead of CF.
  
• Magnetic power slot doohickey.
  

Hate:

• Sharp edges digging into my forearms as I type this.
• Effort required to click the track pad (enabling tap to click is a good workaround though).
• Track pad click is LOUD. I hate noise.
  
• Tap-to click response. Always seems to be half a second slower than I like.
  
• Those damn edges are really frakking annoying.
• Not enough buttons. No home and end buttons. I'd die in Eclipse without home and end buttons. Need another control button. And those arrows buttons are not comfortable. Tiny little stingy chicklets.
• Mini display port and the expensive adapter nonsense. Machine is very portable otherwise but that's just one more thing to remember/carry.
• This sharp edge is really pissing me off.
  

Meh:

• Back-lit keyboard. Neat looking I guess but meh.
• Caps-lock indicator on the key. Again, kinda cool I guess but why do we still have caps lock? Caps Lock = missing the tab or shift button. No other use. Meh.
• Fire wire. It's nice but it's not like a fire wire cable has ever come with, like, anything. So I have to go out and buy another cable? Meh.
• Display resolution: I'm a screen real estate whore and work all day with a 2560x1600 and a 1200x1920 monitor. Even the old laptop was 1600x1200. 1440x900 makes thing easy to see, I guess, but everything looks too big and...fuzzy. Meh.

I'd post more impressions but my forearms are bleeding too much. Need to go get some band-aids.

Targeting Muscles

The base training I've been doing has a 3 weeks of progress--1 week of rest schedule. It's only recently that I felt, viscerally, how important that can be. That and how targeted a base building program is, in that it focuses on mileage, not speed.

After some vacation time and not running for almost 3 weeks, I came back with 30 mile (a little too aggressive), 20 mile (see 30 miler), and 25 miler weeks. I threw in a bunch of hills and speed in there so without those, I think I'd be at 30 miles per week of slow paced runs. The base building scheduling takes me to about 35, which is what another couple of weeks would get me. Close enough.

Last week was supposed to be a rest week. I did my heart rate experiment, which was fine. And then I made the mistake of trying to sprint around for a while playing ultimate frisbee. The reason why I needed a rest week became pretty clear: barely half an hour into it and my quads were done. Was sore for days after. Looking back, I compare it to doing a max weight low-rep set of bench presses after tiring yourself out with 3 weeks of push ups. Good way to freak out your muscles.

So after walking around like an old man for a few days, back in to it. Couple of slow 3 and 4s, 1 steady 2, and end the week with a slow 7. Also, I get real pace targets now too! Aiming for a sub 4:00 so put in a target 3:50 as upper limit, which gives me the following (with corresponding heart rate targets, based on a 206bpm max):

Jog	10:32	Up to 142
Easy	10:05	142-152bpm
Slow	9:50	150-160bpm
Steady (Marathon Pace)	8:46	162-173bpm
Brisk (1/2 Marathon Pace)	8:25	179-187bpm
Fast-10K	8:04	185-193bpm
Fast-5K	7:43	191-199bpm
Fast-above-5k	7:27	197-203bpm

I'm pretty confident about holding a 9:50 up to 20-22 so that pace seems right. I've also done a 10 miler in the 8:50 range already so that steady goal looks legit too (and the longest marathon pace run in the schedule is just only 10 miles actually). Conveniently, that 10K pace puts me in shooting range of a sub 50 10K and that Brisk pace puts me in similar range for a sub 1:50 half marathon. All the stars are aligned.

Experimenting with my Heart

A little background. Way back in the day, Albert and I were working for Latitude and we both said something like "we should do a marathon." I remember starting to train before I fell off a bicycle and sprained my ankle.

Fast forward to 2004 and Albert ran a marathon. He told me to sign up for the Big Sur Marathon so I did. I trained. I finished the 2005 Big Sur Marathon. I got a serious case of ITBS less than a month before the Marathon date but whatever. I paid my $130 and I was going to get my money's worth, damn it! So I finished the Marathon but it was kind of a pyrrhic victory, physically, since my knee was busted for like the next 6 months. Mentally though, I was Haile Gebrselassie. With jet boosters.

So while I was busy being lazy and injured, Brandon (who managed me and Albert at Latitude) started training pretty seriously and eventually did a great marathon in 2007. Then he kind of lost it and started running up mountains, doing 50-mile races, and progressing irritatingly quickly into a running stud. After a couple of aborted training seasons for me (more injuries), I'm finally back on track and trying to ketchup to Brandon.

Recently, Brandon started talking about how he's going to switch to pacing his workouts by heart rate rather than speed. It's what the studs do. It happens that although we're not that many years apart in age, we have wildly different heart rates. He thinks his HR max is around the canoncial 220 - age, so around186, and my Garmin 305 heart sensor has measured 206 before for me, way past my theoretical max of 192. So after a slow 10 miler recently, Brandon wondered what my pace would be at 142bpm, his average for that run. Hence the following experiment.

Training schedule said 6 miles. I planned 2 miles at 140bpm at the beginning and 1 mile at 140bpm at the end, to see how the speed would change. The 3 in the middle I would run at whatever felt good, usually 160+. The short version is this: I can't run at 140bpm. It's PAINFUL. It's so slow, I felt kind of pointless, like I could have been getting the same exercise value by eating a Big Mac. On one hand, it's kind of nice since the pace was beyond conversational (oratorical pace?) but on the other hand, I went out to get exercise and have fun, not to get nowhere very slowly.

So the stats:
Mile 1: 10:23, 140bpm
Mile 2: 11:08, 147bpm (great, too fast already)
Mile 3: 9:38, 158bpm (this is more like a slow pace for me)
Mile 4: 9:36, 159bpm
Mile 5: 8:51, 169bpm (this is what felt fun but not too fast)
Mile 5.5: 11:55 pace, 152bpm (I couldn't run slow enough to get my heart down)
Overall: 5.5 miles at 10:06 / mile, 153bpm (got back to my house at 5.5. Too bored to do another 1/2 mile.)

So what's my pace around 142bpm? It'll probably stabilize out to around an 11:30, which, as I implied earlier, is unrunnable. It's like the no-man's land between a really slow jog and a fast walk. Pace purgatory.

But on the other hand, it kind of makes sense. 143bpm is about 77% HR Max (186) for Brandon. Taking my 206 HR Max at face value, 77% is 158bpm, which is just where I settled into for the middle 2 miles. Nevermind that I find that pace kind of annoying and almost always try to run faster. Point is that "slow" for Brandon is "slow" for me in terms of %HR. It also means that my HR Max is weirdly high. It also means that Brandon's "slow" is a good 40 seconds per mile faster than my "slow".

Ketchup.

My Perfect Point and Shoot

My current P&S is a Casio Exilim Z-750. Lurve it. Great features, manual control, does video, long battery life, never lets me down. Except on picture quality but it's a dummycam so I can't expect something in such a small form factor to have good pictures right?

Enter the Leica D-Lux 4!

24-60mm 35mm equivalent focal length. F2.0-2.8 (fast!). Purty design. Snooty red Leica dot. Perfect.

Of course, I could also just get the Panasonic LX3 for a bit cheaper but it's not as pretty. So, my birthday is coming up...

Defibrillation

It's a mild form of silliness, I suppose, but this blog has at various points in the past been turned into "geeky statistics about my slow-ass running" (don't you shift that hyphen). That association must have wormed itself into my brain because the lack of posts over the last year or so has corresponded to a lack of any significant progress in running. Now, I finally have something I think deserves a post, geeky statistics notwithstanding.

So what's happened? A bunch of things, most of which I won't describe right now both because it's too mundane and I want this post to be just as running-focused and geeky as my earlier posts. I'm nothing if not boring. No, consistent. No actually, boring.

Injuries
Around October last year (at a Halloween party actually), I got pwned by a single solitary step. Walked off a porch in the dark and next thing I know my left ankle was all bent out of shape. Next morning it did a very good impression of a sprained ankle, swelling up like one of those dinosaur-in-a-capsule toys and displaying all sorts of dark and interesting colors.

I seem to run into an injury every time I try to train for a marathon. A decade back it was falling off a bicycle. Then it was ITBS from over-training. Then it was ITBSv2 (socially networked!). Then the aforementioned sprain. I keep on thinking some punk deity or spirit somewhere is getting its kicks off giving me obvious signs. Puck, perhaps, not punk. Bastard.

Stride
Because I keep injuring myself, I try to learn. Slowly. Regretfully.

The biggest lesson has been in experimenting with changing my stride/gait to adjust to and compensate for my natural biomechanical dispositions. What I'm increasingly settling on is a slightly smaller stride so that I'm not banging down on my heel, destroying any chances my calves might have of cushioning the repetitie pavement pounding. I also "sit" a little bit lower depending on my legs and my energy level, allowing for additional cushioning by using more quads. This can require more effort over all but it gets me away from just planting my foot down and letting something other than my muscles stabilize myself (read: too much strain on the ITB). Still learning, but getting better.

Effort
I'm starting to have more successful bargaining with my body. I used to love the last 5% of effort, speeding up at the end of a long run, going an extra mile or 2, throwing lots of hills without changing the speed, etc. Problem was, that last 5% often ended up being 100-105% of what my body was willing to tolerate without injury. No more! Now I keep things at 90% so the 5% doesn't kill me. And another 5% for safety margin. In return, my body is willing to stay at 90% for a lot longer. It' s a fair deal.

Targets
The current goal is to just finish another damn marathon. But since I'm giving myself quite a bit of lead time this time around (for both base building and the specific training schedule), I'm shooting for sub 4:00. 3:59:59 will do. I'll also take all the help I can get and so to that end am aiming for the Cal Int'l Marathon in December. Very fast course. Bonus: if I do hit asub 4:00, I can tell people I improved more than 40 minutes between my first and second marathon.

Mini Milestone
After another minor ankle twist and about a 2 week rest period, I'm back! The fabled and momentous events that precipitated the revival of this blog were:

• First double digit run again (Had been doing 9s up until now)
• First consistent 30 mile week
• 4 months of training already, which is longer than what used to be my entire Marathon training schedule
  

That's it. I told you I wanted to keep this blog fairly boring right?

Public Service Announcement

Courvoisier != Le Corbusier.

That is all.