Screws In My Coffee

I 2 miles in 15 minutes

Yesterday was the second training run.  I ran with the 9 minute per mile group for 5 miles.  I improved my time running it in 42 minutes.  I pushed myself to keep up with two guys that started to leave the group and we ran the last mile fast. The course started at Guero's on South Congress and looped through the Travis Heights area. there were some hills in the course that were fun but for me were a challenge at the pace that I was running. I met Ashley of Nike who is coordinating this event in Austin.  Last Saturday at Starbucks I talked with her about shoes.  At this run we spoke again and she asked me why I was doing the run.  I though a moment and then I responded with my feeling about wanting to be part of a community of runners.  I had already met several new friends since starting this running adventure.

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Today was the first training run for the Nike Human 10k Race.  I started with the 11 minute per mile group that was running 5 miles.  After about one half a mile I cought up with the 10 minute per mile group. I stayed with the group until mile 3.5 and then the main group took a wrong turn and I follow a woman as we looped up some hills and returned to the start at Starbucks Coffee on 24th and Nueces. We ran about 5.5 miles in 55 minutes.

I have a correction on the time of the running class. The class starts at 6:30 PM. Here is a link for more information. RunTex The training is part of the Nike Human Race 10K 11th and Congress, Austin, TX, US Sunday, August 31, 2008 6:30 PM Race 8:30 PM Concert If you go to the web site you will see that Austin is among several cities was picked out of all the cities around the world to participate in this event. Besides talking about running the owner of RunTex, Paul Carrozza , discusses health and diet as well. Paul has a background in bio-chemestry. During a break in the training he was asked how much water do we need to drink. His answer surprised me. He said that most of us are drinking too much water. Most of the hydration that we need should come from fresh fruits and vegetables. If we eat the correct balance of whole grains, fresh fruits and vegetables and balance the source of our protein we can make our bodies less susceptible to cancer. When you get most of your protei

I am participating in a RunTex free running class that meets each Thursday 6 PM meet at Stevie Ray Vaughn statue. This Thursday is meeting 2. This is the same class that folks pay big bucks for. This is the same class that was offered at HT two years ago. I was in the HT class and I went from walking a mile to running 10 to 15 miles several times a week. This class is for all levels from walking to running. The owner of RunTex was the coach of the first class. He talked about how exercise makes your body not crave sugar. When your body is mostly inactive it craves serotonin which makes you feel good. Serotonin is found in foods that contain sugar. The best way to lose weight is to eat less sugar. The way to eat less sugar is to remove the body's craving for it by exercising. I will be participating in this class with my wife so I hope to see some of you in the class.

Go to Sylvia's Blog .  In the search box enter garden and see what happens. I created a custom Google.com search engine.  It searches across all of the domains that we have and puts the results on a page with other related banners.  The more content that we add to the pages the more words will be valid in the search. The custom search can be revised or I can create others.  Here is a list of the web sites. http://austingardencoach.com http://austingardencoaching.com http://launiart.com/blog http://launiart.com http://zaramyth.com/lonnie http://sylvia.wormley.org/blog http://sylvia.wormley.org http://www.wormley.org I spent the July 4th weekend setting up Google Analytics and Google Adsense on the web sites listed above.

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Well this has been a busy weekend.  I have moved my personal web log to a new address.  If you are reading this then you may be looking for my personal blog site.  This web log is being used for my design business and it will focus on environmental design issues. Check out Wormley Design web site or my Wormley Design blog for more information about my business ventures. My art web site is the home of my personal blog.  You can visit LauniArt for more information about my art creations.

Well this has been a busy weekend.  I have moved my personal web log to a new address.  If you are reading thsi then you have found the new site.  My old web log is being used for my design business and it will focus on environmental design issues. Check out Wormley Design web site or my Wormley Design blog for more information about my business ventures. My art web site is the home of my personal blog.  You can visit LauniArt for more information about my art creations.

I enjoyed reading some of your humor about what white people like.  The purpose of this email is three-fold. 1. I wanted to expose you to some black humor 2. I wanted to show Sylvia an example of formatting ides for doing quotes and hyper-linking in her blog 3. I wanted to show some fine examples of blog writing and sites. I started my search using Google.  Sometimes when I am getting ides for my blog I start by writing an email such as this.  Eventually I may decide to post this directly into my blog.  Using Word Press you can set this up so that you can email your blog directly, but I have not configured this on my blog.  What I do is copy the email directly into the web editor an post it. My first example of what black people like is listed below.  You will notice that I have referenced the snippet using a different color font than my original written text and I have also italicized the font. Stuff Educated Black People Like — Its already been proven that EBP feel that they hav

I was working on my wife's blog and decided to update the look and feel of my own. I selected a theme that was originally designed by Benedikt Rieke-Benninghaus. The theme name: Dynamic-Vision 10. The theme URI: http://benediktrb.de . It is cool that Sylvia is getting into blogging and we have a similar theme on our sites. Here is my original theme during 2005-2006: I took the banner with my camera. I got a cup of cold day old coffee and dumped some screws in it and started shooting pictures with my Canon 10D. Here is my next theme during 2006-2007: I got the name for this blog from a friend that I worked with when I was in the Unification Church. His name was Walter Frank and if I remember correctly he would joke about screws in his coffee. I started writing a book of poems and titled it Screws in my Coffee. Here is my current theme for summer 2008: So now I have revised my blog theme to a lighter bigger font. I am not sure why I picked the black background of the previous t

I have completed 50% of my goal to run 1,000 miles in 2008. June was a great month for me and my running. I ran 109 miles in June. I am running with more confidence and strength. I am comfortable running 11 miles several times in one week. When the weather is hot an humid I run a bit slower, but when it cools down I am faster. Lately the weather has been in the high nineties with 60% to 70% humidity. I run as fast as I feel with no pressure to run against the clock. I am also enjoying my trail running class. The switch to running trails is a noce break from the routine of running around town lake.