FOTD

Ok...

Pocatello 50 Miler Training Plan

The 50K that wasn't

A photo by Greg Norrander, thanks Greg.  Here is a link to all his photos from the Buffalo Run 2012.

In endurance events, you get what you prepare for, and I wasn't prepared.

When I registered for this event I had some pretty lofty goals, but those were more or less left in the dust on Antelope Island.  In the two months leading up to the race my work schedule went into high-gear and severely impacted my training schedule, especially the available time for long runs.  I think it was that lack of time on my feet that lead to the this DNF at the 2012 Buffalo Run 50K. Ok, so I guess it was technically a DNF but Jim Skaggs is kind enough to let a weeny like me finish as a 25K runners if you decide to bail on the 50K.  So I finished the 25K, but to me it is still a DNF and therefore a skeleton in the ultra-closet to cleared next year.

So the DNF is disappointing, but what I am happy about is that I was able to decide to not force myself into finishing that 50K.  I think I have learned to listen to my body and it was saying, "look, we could gut this out, but it's gonna really suck afterwards and for the next week, and you have a lot of work to do before Pocatello." I listened and feel good about that decision.

My disappointing performance was only made more uncomfortable by a leaky bladder. No, not that one, I'm not incontinent yet. My Nathan HPL#020 leaked like a sieve down my back and ass for the entire run.

• Note-To-Self: Nuun tabs don't belong in a bladder pack. 

Ok, enough self-deprecation and whining. My ass was kicked.

Jim Skaggs put on a great event.  The volunteers were awesome and everything seemed very well organized.  I wish I could have stuck around and tried some of Jim's home brew and buffalo chili, but that will have to wait until next year. Antelope Island has a beautiful system of trails and I am going to have to spend more time out there running and biking.

Nine weeks until Pocatello and a lot of work to to be done.

This is a good article about hydration and nutrition for runners

Asheville coaches recommend fuel for runners | The Asheville Citizen-Times | citizen-times.com:

'via Blog this'

Add some security to your Facebook account

This is a rather long winded reply question I got from a friend of the family, but I thought more detail was better in this case and it might be worth sharing...

The question was:

"on my computer there was a notice [that] came up thanking me for installing google toolbar, which I didn't do.  I shut down my computer and when I brought it back up and went to facebook I had to rename my computer so I went to my account settings and it says logged in from Lexington and 1 other location, is someone messing with my computer?"

I'd say that the first step would be to do a full virus scan on the machine.  I have not heard of exploits that spoof the Google Toolbar, but that doesn't mean they are not out there.  Also, sometime tool bars get installed with other applications.  For example, installing Adobe Acrobat used to, and maybe still does, give you the option to choose NOT to install the Yahoo tool bar.  It was not very obvious and many ended up with the tool bar installed and had no idea where it came from. Tool bars, if installed, can easily be uninstalled. Here are some instructions to uninstall Google Toolbar. The tool bar was probably installed but another application install. I would be more concerned about viruses and the security of my Facebook account.

As for the facebook stuff, I am a bit confused but the statement:

" I shut down my computer and when I brought it back up and went to facebook I had to rename my computer"

Is assume she is saying that Facebook asked her to change her account name? Not sure why...


One of the first things I would do, after making sure the computer is virus free, is change my Facebook password to something strong. Here is some information from Microsoft on strong password creation ( http://www.microsoft.com/security/online-privacy/passwords-create.aspx ).

When you have the new STRONG password created. Log out of Facebook and log back in and continue reading...

Go to the Facebook Account Settings...




...then Security Setting...




You can also see where activity on the Facebook account is coming from in the Security settings. Keep in mind that the actual locations are an approximation, and you can "End Activity" from any of these locations by clicking the "End Activity" link next to the entry (see image below).  This will effectively log out the Facebook session from that location, but not from activity from Facebook's mobile site (m.facebook.com).  I would suggest that you "End Activity" from all the listed locations just to be sure. This may log out your current session, but that's okay.  Just log back in. Remember you now have a new password.



Now you know, as long as Facebook did their job correctly, that the other sessions are no longer valid and have be cut off. The next precaution you can take is Login Approvals. I set this up on my account and when I connect from an "unrecognized" device, Facebook will send a text message to my cell with a unique code that I have to enter before the "unrecognized" device is allowed access to my account. This is a fairly paranoid extra layer of security, but effective. You will need to set up you mobile device to get the security code via text message. Facebook will walk you through that I think.


Now if you look at the image below you will see that I have only two approved devices.  One is my mobile phone and the other is my laptop.

I think with these changes in place you should be fairly certain that your Facebook account is secure.  You should change you password regularly, perhaps every couple months or every month.  At a minimum, one per year, although that is not nearly frequent enough. But, this is all for nothing if the machine is infected with a virus or some other Trojan that allows someone else to access it, so make sure it is clean before you even do any of the above Facebook stuff.

There are more security settings in Facebook that I have not covered.  The most important thing is to not over share.

Hope this helps.

Pocatello 50 Mile Trail Run Here I Come

Just registered for the Pocatello 50 Mile Trail Run. I can't wait.