10K Training Preparation

Mo Farah bids for gold in the 10,000 metres at London 2012 (Photo credit: TerryGeorge.)

I’m now starting to prepare for my 10K run in October, planning a set of structured runs with the aid of the MyASICS website. My target is 54 minutes, but I’ll be happy as long as I can get under 1 hour.

MyASICS only allows a maximum of 4 runs a week. I’d prefer 6 max, but I’ll make do with what I have. Unlike miCoach, MyASICS uses pace training. The app is appallingly bad, so I haven’t used it for a while, but I will keep an eye out on it in the unlikely event that asics update it.

My first week’s training is a 5K Jog on Monday, 8K Jog on Tuesday, 5K Jog on Wednesday, and 8K Comfortable Run on Saturday. As with all my training to date, I’ll keep blogging on my progress.

As with most structured plans, there’s 5 phases:

Preconditioning
Getting Faster
Race Simulation
Race Preparation
Recovery

Next week, it’s Week 1 of 1 of Preconditioning. I need to stick with this plan because it doesn’t look like there’s much room for slippage in terms of time.

The famous British 10K Run! What a great day in London! (travelextravaganza.wordpress.com)

Today’s Run

Tracks: Endomondo, ZR

A slower run today. My pace isn’t up to what it was, though.

Anime Swap

Not mine, but still VERY funny. :)

I’m Suzuko, BTW ^_^

Today’s Run

Tracks: Endomondo, ZR

Still rebuilding my edge back. My pace was slower today. Was going to try to run a 10K-11K for this run, but failed miserably.

Security

As a result of the Ubuntu Forums hack recently, I’ve now had to spend several hours going through all my internet logins accounts to see whether or not I have used the same password anywhere else. Not surprising, I have so I have to go through and change them all. Fortunately, LastPass allows me to generate secure passwords which I can use to replace other passwords. The only real place where I would be concerned if they have access would by emails, but I have 2-factor authentication turned on there, and have had it turned on for many months, and they need my email address, password AND phone to get into my account. Even my backup codes are stored on a TrueCrypt volume stored on a LUKS partition on my laptop so they would need two passwords to get at those.

Mind you, it IS good that these forums were hacked, it’s given me a reason to go through my accounts and see which ones I still use and which ones I can delete.

Ubuntuforums.org Hacked (it.slashdot.org)
Ubuntu Forums (blenderfox.com)
Ubuntu Forums Hacked, All User Names and Passwords Have Been Stolen (news.softpedia.com)
IMPORTANT! Ubuntu Forums Hacked (unixmen.com)
Ubuntu Forums Hacked, 1.8 Million Passwords, E-Mails & Usernames Stolen (omgubuntu.co.uk)
The Most Unsafe Passwords of 2012 Look a Lot Like the Ones from 2011 (staples.com)
Email and passwords compromised after attack on Ubuntu Forums (news.en.softonic.com)
Ubuntu forum hack sets same-password users at risk (itwriting.com)
Ubuntu Forum Security Breach (news.slashdot.org)
Notice of security breach on Ubuntu Forums site (canonical.com)

Bad Driving – BMW 1 on Vimeo

A selection of three clips showing a really dangerous BMW driver.

First clip, the driver cut in front of me at high speed with no signal and with not much space between myself and the car in the lane next to me. Then jumps from the fast lane, to the slow lane, then back to the fast lane in order to over take cars. I caught up to the driver and you can see their number plate.

Second clip, the driver almost causes an accident by undertaking the car in front whilst a car is change from the slow lane to the middle lane.

Third clip, the driver again undertakes (in the distance), then does exactly the same manoeuvre as in the first clip. The irony? Even with all their moves, I still overtook them. :-)