tag:blogger.com,1999:blog-28529039255052882592011-07-30T13:21:05.349-07:00SonnyRunsMy thoughts, musings and shared experiences as I endeavor to get running. From Couch to 5K in 9 weeks?Sonny Portacionoreply@blogger.comBlogger291100tag:blogger.com,1999:blog-2852903925505288259.post-9002058741350593352010-09-03T12:59:00.000-07:002010-09-03T13:06:37.590-07:00Ran my first 5K<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://farm5.static.flickr.com/4101/4896322841_611b5107a3_m.jpg"><img style="float: right; margin: 0pt 0pt 10px 10px; cursor: pointer; width: 240px; height: 160px;" src="http://farm5.static.flickr.com/4101/4896322841_611b5107a3_m.jpg" alt="" border="0" /></a>On August 15th, I ran my first 5K. It was the America's Finest City Half Marathon and 5K. <span class="status-body"><span class="status-content"><span class="entry-content">I finished in 26:34. 195th out of 1600 runners!<br /><br />So there I did it: From a non runner to a 5K runner within a few months. IT CAN BE DONE!<br /><br />I'm glad that I kept this blog from the beginning. It's very interesting and encouraging to listen to my early posts, and how difficult it was for me to even run for 60 seconds! You can HEAR that I'm out of breath and out of shape.<br /><br />Today I'm running 35 minutes, solid and strong, 3 times a week. I usually end my training runs with a strong sprint as well. A long way from where I started.<br /><br />I hope that this blog and my recordings give you some encouragement that it can be done.<br /><br />Next stop that I have my sights on: running another 5K and then a 10K.<br /></span></span></span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2852903925505288259-900205874135059335?l=sonnyruns.blogspot.com' alt='' /></div>Sonny Portacionoreply@blogger.com1tag:blogger.com,1999:blog-2852903925505288259.post-11294618438491664012010-07-28T22:00:00.000-07:002010-07-28T22:03:19.860-07:00Tools I used to make it!!!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://audioboo.fm/files/images/0057/5403/93B4CF65-B885-48A0-87B2-BA513B2C87E9-424-00000059CDE68443.jpg?1280379590"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 399px; height: 265px;" src="http://audioboo.fm/files/images/0057/5403/93B4CF65-B885-48A0-87B2-BA513B2C87E9-424-00000059CDE68443.jpg?1280379590" alt="" border="0" /></a><br /><br /><br /><br /><object data="http://boos.audioboo.fm/swf/fullsize_player.swf" id="boo_player_1" type="application/x-shockwave-flash" height="129" width="400"><param name="movie" value="http://boos.audioboo.fm/swf/fullsize_player.swf"><param name="scale" value="noscale"><param name="salign" value="lt"><param name="bgColor" value="#FFFFFF"><param name="allowScriptAccess" value="always"><param name="wmode" value="window"><param name="FlashVars" value="mp3=http%3A%2F%2Faudioboo.fm%2Fboos%2F159138-tools-i-used-to-make-it.mp3&amp;mp3Author=SonnyRuns&amp;mp3LinkURL=http%3A%2F%2Faudioboo.fm%2Fboos%2F159138-tools-i-used-to-make-it&amp;mp3Title=Tools+I+used+to+make+it%21%21%21&amp;mp3Time=04.58am+29+Jul+2010&amp;rootID=boo_player_1"><a href="http://audioboo.fm/boos/159138-tools-i-used-to-make-it.mp3">Listen!</a></object><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2852903925505288259-1129461843849166401?l=sonnyruns.blogspot.com' alt='' /></div>Sonny Portacionoreply@blogger.com2tag:blogger.com,1999:blog-2852903925505288259.post-87518911364275718172010-06-24T22:04:00.000-07:002010-07-28T22:05:43.468-07:00Made it!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://audioboo.fm/files/images/0053/1162/1D853FB4-36B6-4ADE-8DA2-54A79C7038DF-480-0000002064C109EC.jpg?1277412174"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 320px; height: 277px;" src="http://audioboo.fm/files/images/0053/1162/1D853FB4-36B6-4ADE-8DA2-54A79C7038DF-480-0000002064C109EC.jpg?1277412174" alt="" border="0" /></a><br /><br /><br /><object data="http://boos.audioboo.fm/swf/fullsize_player.swf" id="boo_player_1" type="application/x-shockwave-flash" height="129" width="400"><param name="movie" value="http://boos.audioboo.fm/swf/fullsize_player.swf"><param name="scale" value="noscale"><param name="salign" value="lt"><param name="bgColor" value="#FFFFFF"><param name="allowScriptAccess" value="always"><param name="wmode" value="window"><param name="FlashVars" value="mp3=http%3A%2F%2Faudioboo.fm%2Fboos%2F144955-made-it.mp3&amp;mp3Author=SonnyRuns&amp;mp3LinkURL=http%3A%2F%2Faudioboo.fm%2Fboos%2F144955-made-it&amp;mp3Title=Made+it%21&amp;mp3Time=08.41pm+24+Jun+2010&amp;rootID=boo_player_1"><a href="http://audioboo.fm/boos/144955-made-it.mp3">Listen!</a></object><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2852903925505288259-8751891136427571817?l=sonnyruns.blogspot.com' alt='' /></div>Sonny Portacionoreply@blogger.com2tag:blogger.com,1999:blog-2852903925505288259.post-45103949248482608112010-06-14T13:03:00.000-07:002010-06-14T13:06:25.734-07:00Da Comun Code<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_A3i1ZROZXCY/TBaLfqWdZtI/AAAAAAAAAWE/tfD7A2RGjlA/s1600/Common-Cold_1604-l.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 200px; height: 134px;" src="http://4.bp.blogspot.com/_A3i1ZROZXCY/TBaLfqWdZtI/AAAAAAAAAWE/tfD7A2RGjlA/s200/Common-Cold_1604-l.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5482722972430853842" /></a><br /><br />Grr, I woke up this morning with a sore throat and a cough. Not sure where I got it from, but I have a few suspects. Not feeling so great right now, but hope that I can motivate myself to get out and run later on today. <br /><br />This is week 9 for me! 5 minutes to warm up, 30 minutes of non stop running and a 5 minute cool down. I've come a long way and it feels pretty good ... except for this cold ...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2852903925505288259-4510394924848260811?l=sonnyruns.blogspot.com' alt='' /></div>Sonny Portacionoreply@blogger.com2tag:blogger.com,1999:blog-2852903925505288259.post-61318709970083401792010-06-11T19:03:00.001-07:002010-06-14T13:07:21.843-07:00Yes, still running!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://audioboo.fm/files/images/0051/5636/bluerunner.png?1276308005"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 165px; height: 165px;" src="http://audioboo.fm/files/images/0051/5636/bluerunner.png?1276308005" alt="" border="0" /></a><br /><br /><object data="http://boos.audioboo.fm/swf/fullsize_player.swf" id="iefix1" type="application/x-shockwave-flash" width="400" height="129"><param name="movie" value="http://boos.audioboo.fm/swf/fullsize_player.swf"><param name="scale" value="noscale"><param name="salign" value="lt"><param name="bgColor" value="#FFFFFF"><param name="allowScriptAccess" value="always"><param name="wmode" value="window"><param name="FlashVars" value="mp3=http%3A%2F%2Faudioboo.fm%2Fboos%2F139859-yes-still-here-running.mp3&amp;mp3Author=SonnyRuns&amp;mp3LinkURL=http%3A%2F%2Faudioboo.fm%2Fboos%2F139859-yes-still-here-running&amp;mp3Title=Yes%2C+still+here+running%21&amp;mp3Time=01.48am+12+Jun+2010"><a href="http://audioboo.fm/boos/139859-yes-still-here-running.mp3">Listen!</a></object><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2852903925505288259-6131870997008340179?l=sonnyruns.blogspot.com' alt='' /></div>Sonny Portacionoreply@blogger.com0tag:blogger.com,1999:blog-2852903925505288259.post-29257323153465516932010-05-24T13:51:00.000-07:002010-05-24T13:55:41.687-07:00Happy with Progress<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_A3i1ZROZXCY/S_rm5XJTnJI/AAAAAAAAAVo/G9nOBg_SLy8/s1600/happy.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="http://1.bp.blogspot.com/_A3i1ZROZXCY/S_rm5XJTnJI/AAAAAAAAAVo/G9nOBg_SLy8/s200/happy.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5474942170162240658" /></a><br /><br />I haven't posted in a bit, but I haven't quit, not at all. I've been running and am now actually about to begin week #6 in this running program! On Saturday I actually warmed up for 5 minutes, ran for 20 minutes non-stop, then cooled down for 5 minutes. Can you believe it? I wasn't too thrashed by the end, but neither was it a walk in the park. I still had to work at it to get 'er done. Today I run for 5, rest, run for 8, rest, and run for 5. Pretty sure I should be able to do this one. By this Friday I'm to run for 25 minutes straight. Something I would have never thought myself capable of before this training.<br /><br />Stick with it guys. Take your time, go through the program, push your self a little and just do it.<br /><br />Hope you're still out there running with me on this adventure!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2852903925505288259-2925732315346551693?l=sonnyruns.blogspot.com' alt='' /></div>Sonny Portacionoreply@blogger.com2tag:blogger.com,1999:blog-2852903925505288259.post-35368516613622582252010-05-19T22:18:00.001-07:002010-05-19T22:19:04.652-07:00Still Running ...<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://audioboo.fm/files/images/0048/6839/runner.jpg?1274326696"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 400px; height: 300px;" src="http://audioboo.fm/files/images/0048/6839/runner.jpg?1274326696" border="0" alt="" /></a><br /><br /><object data="http://boos.audioboo.fm/swf/fullsize_player.swf" height="129" id="iefix1" type="application/x-shockwave-flash" width="400"><param name="movie" value="http://boos.audioboo.fm/swf/fullsize_player.swf" /><param name="scale" value="noscale" /><param name="salign" value="lt" /><param name="bgColor" value="#FFFFFF" /><param name="allowScriptAccess" value="always" /><param name="wmode" value="window" /><param name="FlashVars" value="mp3=http%3A%2F%2Faudioboo.fm%2Fboos%2F130103-still-running.mp3&amp;mp3Author=SonnyRuns&amp;mp3LinkURL=http%3A%2F%2Faudioboo.fm%2Fboos%2F130103-still-running&amp;mp3Title=Still+running%21&amp;mp3Time=03.33am+20+May+2010" /><a href="http://audioboo.fm/boos/130103-still-running.mp3">Listen!</a></object><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2852903925505288259-3536851661362258225?l=sonnyruns.blogspot.com' alt='' /></div>Sonny Portacionoreply@blogger.com0tag:blogger.com,1999:blog-2852903925505288259.post-72336901846640834662010-05-08T13:09:00.001-07:002010-05-08T13:09:55.599-07:00Motivation: JDI<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://audioboo.fm/files/images/0047/4009/nike-just-do-it.jpg?1273349328"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 250px; height: 250px;" src="http://audioboo.fm/files/images/0047/4009/nike-just-do-it.jpg?1273349328" border="0" alt="" /></a><br /><br /><object data="http://boos.audioboo.fm/swf/fullsize_player.swf" height="129" id="iefix1" type="application/x-shockwave-flash" width="400"><param name="movie" value="http://boos.audioboo.fm/swf/fullsize_player.swf" /><param name="scale" value="noscale" /><param name="salign" value="lt" /><param name="bgColor" value="#FFFFFF" /><param name="allowScriptAccess" value="always" /><param name="wmode" value="window" /><param name="FlashVars" value="mp3Author=SonnyRuns&amp;mp3LinkURL=http%3A%2F%2Faudioboo.fm%2Fboos%2F125729-motivation-jdi&amp;mp3Title=Motivation%3A+JDI&amp;mp3Time=07.47pm+08+May+2010&amp;mp3=http%3A%2F%2Faudioboo.fm%2Fboos%2F125729-motivation-jdi.mp3" /><a href="http://audioboo.fm/boos/125729-motivation-jdi.mp3">Listen!</a></object><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2852903925505288259-7233690184664083466?l=sonnyruns.blogspot.com' alt='' /></div>Sonny Portacionoreply@blogger.com0tag:blogger.com,1999:blog-2852903925505288259.post-34199674596044726242010-05-05T18:58:00.000-07:002010-05-05T19:00:08.895-07:00Anyway you can ...<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://audioboo.fm/files/images/0047/0738/treadmill-desk.JPG?1273111111"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 323px; height: 292px;" src="http://audioboo.fm/files/images/0047/0738/treadmill-desk.JPG?1273111111" border="0" alt="" /></a><br /><br /><object data="http://boos.audioboo.fm/swf/fullsize_player.swf" height="129" id="iefix1" type="application/x-shockwave-flash" width="400"><param name="movie" value="http://boos.audioboo.fm/swf/fullsize_player.swf" /><param name="scale" value="noscale" /><param name="salign" value="lt" /><param name="bgColor" value="#FFFFFF" /><param name="allowScriptAccess" value="always" /><param name="wmode" value="window" /><param name="FlashVars" value="mp3Author=SonnyRuns&amp;mp3LinkURL=http%3A%2F%2Faudioboo.fm%2Fboos%2F124603-anyway-you-can&amp;mp3Title=Anyway+you+can+...&amp;mp3Time=01.56am+06+May+2010&amp;mp3=http%3A%2F%2Faudioboo.fm%2Fboos%2F124603-anyway-you-can.mp3" /><a href="http://audioboo.fm/boos/124603-anyway-you-can.mp3">Listen!</a></object><br /><br />Guest audio poster Dan has some great insights and thoughts on his running experience ...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2852903925505288259-3419967459604472624?l=sonnyruns.blogspot.com' alt='' /></div>Sonny Portacionoreply@blogger.com0tag:blogger.com,1999:blog-2852903925505288259.post-73042011855346335892010-05-03T21:07:00.001-07:002010-05-03T21:10:36.091-07:00What to carry?<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_A3i1ZROZXCY/S9-eN5hJ30I/AAAAAAAAAUQ/rBtbjcEGvAA/s1600/nathan10_gelpak.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 200px; height: 177px;" src="http://2.bp.blogspot.com/_A3i1ZROZXCY/S9-eN5hJ30I/AAAAAAAAAUQ/rBtbjcEGvAA/s200/nathan10_gelpak.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5467262434266439490" /></a><br /><br /><br /><object data="http://boos.audioboo.fm/swf/fullsize_player.swf" height="129" id="iefix1" type="application/x-shockwave-flash" width="400"><param name="movie" value="http://boos.audioboo.fm/swf/fullsize_player.swf" /><param name="scale" value="noscale" /><param name="salign" value="lt" /><param name="bgColor" value="#FFFFFF" /><param name="allowScriptAccess" value="always" /><param name="wmode" value="window" /><param name="FlashVars" value="mp3Author=SonnyRuns&amp;mp3LinkURL=http%3A%2F%2Faudioboo.fm%2Fboos%2F123596-what-to-carry&amp;mp3Title=What+to+carry%3F&amp;mp3Time=04.02am+04+May+2010&amp;mp3=http%3A%2F%2Faudioboo.fm%2Fboos%2F123596-what-to-carry.mp3" /><a href="http://audioboo.fm/boos/123596-what-to-carry.mp3">Listen!</a></object><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2852903925505288259-7304201185534633589?l=sonnyruns.blogspot.com' alt='' /></div>Sonny Portacionoreply@blogger.com1tag:blogger.com,1999:blog-2852903925505288259.post-67960403965152357622010-05-02T07:31:00.001-07:002010-05-02T07:32:20.957-07:00Kmart Runners!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://audioboo.fm/files/images/0046/5795/kmart.JPG?1272728971"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 400px; height: 312px;" src="http://audioboo.fm/files/images/0046/5795/kmart.JPG?1272728971" border="0" alt="" /></a><br /><br /><object data="http://boos.audioboo.fm/swf/fullsize_player.swf" height="129" id="iefix1" type="application/x-shockwave-flash" width="400"><param name="movie" value="http://boos.audioboo.fm/swf/fullsize_player.swf" /><param name="scale" value="noscale" /><param name="salign" value="lt" /><param name="bgColor" value="#FFFFFF" /><param name="allowScriptAccess" value="always" /><param name="wmode" value="window" /><param name="FlashVars" value="mp3Author=SonnyRuns&amp;mp3LinkURL=http%3A%2F%2Faudioboo.fm%2Fboos%2F122863-k-mart-running&amp;mp3Title=K+mart+Running&amp;mp3Time=03.44pm+01+May+2010&amp;mp3=http%3A%2F%2Faudioboo.fm%2Fboos%2F122863-k-mart-running.mp3" /><a href="http://audioboo.fm/boos/122863-k-mart-running.mp3">Listen!</a></object><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2852903925505288259-6796040396515235762?l=sonnyruns.blogspot.com' alt='' /></div>Sonny Portacionoreply@blogger.com0tag:blogger.com,1999:blog-2852903925505288259.post-55588653161280109392010-04-28T16:39:00.000-07:002010-04-28T16:47:14.863-07:00MotivationI do not feel like running today.<br /><br />It's been a long day at work, mentally draining and I'm tired. I would much rather just go home, veg, relax, unwind, eat and sleep. But I know I've committed to this and, unless it's raining when I get home (which it could be, it's been cold, grey and dreary) I'm going to run.<br /><br />I usually feel great after the run. I'm warmed up. I stretch and feel much better. Then I can relax and not feel bad about not getting out there. Then I can eat, chill out, shower and have a great night sleep.<br /><br />It's just so hard to get going sometimes, y'know?! <br /><br />I've heard that after "some number" of days, your repeated activities become a habit. I'm still waiting for that to happen with this running business. I know someday I'll be strong and fit enough to start enjoying this, but right now, if I'm going to be honest, it feels like work. <br /><br />I'll get there. I know I will. I just need to convince myself, one run at a time, to stick with it and keep on going. <br /><br />"<span style="font-weight:bold;">Try not. Do or do not, there is no try<span style="font-style:italic;"></span></span>" - Master Yoda<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2852903925505288259-5558865316128010939?l=sonnyruns.blogspot.com' alt='' /></div>Sonny Portacionoreply@blogger.com1tag:blogger.com,1999:blog-2852903925505288259.post-84918575346293883012010-04-27T12:43:00.000-07:002010-04-27T12:45:11.972-07:00Soft Ground<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://audioboo.fm/files/images/0046/1681/A089E55C-7C5C-4680-B837-02AFF44A6999-724-000000384DA02766.jpg?1272397201"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 316px;" src="http://audioboo.fm/files/images/0046/1681/A089E55C-7C5C-4680-B837-02AFF44A6999-724-000000384DA02766.jpg?1272397201" border="0" alt="" /></a><br /><br /><object data="http://boos.audioboo.fm/swf/fullsize_player.swf" height="129" id="iefix1" type="application/x-shockwave-flash" width="400"><param name="movie" value="http://boos.audioboo.fm/swf/fullsize_player.swf" /><param name="scale" value="noscale" /><param name="salign" value="lt" /><param name="bgColor" value="#FFFFFF" /><param name="allowScriptAccess" value="always" /><param name="wmode" value="window" /><param name="FlashVars" value="mp3Author=SonnyRuns&amp;mp3LinkURL=http%3A%2F%2Faudioboo.fm%2Fboos%2F121504-soft-ground&amp;mp3Title=Soft+Ground&amp;mp3Time=07.32pm+27+Apr+2010&amp;mp3=http%3A%2F%2Faudioboo.fm%2Fboos%2F121504-soft-ground.mp3" /><a href="http://audioboo.fm/boos/121504-soft-ground.mp3">Listen!</a></object><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2852903925505288259-8491857534629388301?l=sonnyruns.blogspot.com' alt='' /></div>Sonny Portacionoreply@blogger.com0tag:blogger.com,1999:blog-2852903925505288259.post-12371838163771150732010-04-21T21:46:00.000-07:002010-04-21T21:47:40.355-07:00Cold Rainy Running<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://audioboo.fm/files/images/0045/5125/raining.jpg?1271911590"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 450px; height: 360px;" src="http://audioboo.fm/files/images/0045/5125/raining.jpg?1271911590" border="0" alt="" /></a><br /><br /><object data="http://boos.audioboo.fm/swf/fullsize_player.swf" height="129" id="iefix1" type="application/x-shockwave-flash" width="400"><param name="movie" value="http://boos.audioboo.fm/swf/fullsize_player.swf" /><param name="scale" value="noscale" /><param name="salign" value="lt" /><param name="bgColor" value="#FFFFFF" /><param name="allowScriptAccess" value="always" /><param name="wmode" value="window" /><param name="FlashVars" value="mp3Author=SonnyRuns&amp;mp3LinkURL=http%3A%2F%2Faudioboo.fm%2Fboos%2F119231-cold-rainy-running&amp;mp3Title=Cold+Rainy+Running&amp;mp3Time=04.32am+22+Apr+2010&amp;mp3=http%3A%2F%2Faudioboo.fm%2Fboos%2F119231-cold-rainy-running.mp3" /><a href="http://audioboo.fm/boos/119231-cold-rainy-running.mp3">Listen!</a></object><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2852903925505288259-1237183816377115073?l=sonnyruns.blogspot.com' alt='' /></div>Sonny Portacionoreply@blogger.com0tag:blogger.com,1999:blog-2852903925505288259.post-70038582826348346552010-04-16T23:01:00.001-07:002010-04-16T23:02:39.411-07:00Get Running App<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://audioboo.fm/files/images/0044/9632/Screen_shot_2010-04-16_at_8.02.43_PM.png?1271473537"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 325px; height: 462px;" src="http://audioboo.fm/files/images/0044/9632/Screen_shot_2010-04-16_at_8.02.43_PM.png?1271473537" border="0" alt="" /></a><br /><br /><object data="http://boos.audioboo.fm/swf/fullsize_player.swf" height="129" id="iefix1" type="application/x-shockwave-flash" width="400"><param name="movie" value="http://boos.audioboo.fm/swf/fullsize_player.swf" /><param name="scale" value="noscale" /><param name="salign" value="lt" /><param name="bgColor" value="#FFFFFF" /><param name="allowScriptAccess" value="always" /><param name="wmode" value="window" /><param name="FlashVars" value="mp3Author=SonnyRuns&amp;mp3LinkURL=http%3A%2F%2Faudioboo.fm%2Fboos%2F117406-get-running-app&amp;mp3Title=Get+Running+App&amp;mp3Time=03.01am+17+Apr+2010&amp;mp3=http%3A%2F%2Faudioboo.fm%2Fboos%2F117406-get-running-app.mp3" /><a href="http://audioboo.fm/boos/117406-get-running-app.mp3">Listen!</a></object><br /><br /><a href="http://splendid-things.co.uk/getrunning/">http://splendid-things.co.uk/getrunning/</a><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2852903925505288259-7003858282634834655?l=sonnyruns.blogspot.com' alt='' /></div>Sonny Portacionoreply@blogger.com0tag:blogger.com,1999:blog-2852903925505288259.post-19924519931359911252010-04-14T20:41:00.000-07:002010-04-14T20:45:49.294-07:00More Running Tips<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://audioboo.fm/files/images/0044/7314/901A70C2-318A-45EC-BABA-7B5F40EF0636-5195-000001C4A86A305B.jpg?1271302823"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 320px;" src="http://audioboo.fm/files/images/0044/7314/901A70C2-318A-45EC-BABA-7B5F40EF0636-5195-000001C4A86A305B.jpg?1271302823" border="0" alt="" /></a><br /><br /><object data="http://boos.audioboo.fm/swf/fullsize_player.swf" height="129" id="iefix1" type="application/x-shockwave-flash" width="400"><param name="movie" value="http://boos.audioboo.fm/swf/fullsize_player.swf" /><param name="scale" value="noscale" /><param name="salign" value="lt" /><param name="bgColor" value="#FFFFFF" /><param name="allowScriptAccess" value="always" /><param name="wmode" value="window" /><param name="FlashVars" value="mp3Author=SonnyRuns&amp;mp3LinkURL=http%3A%2F%2Faudioboo.fm%2Fboos%2F116634-running-tips&amp;mp3Title=Running+Tips&amp;mp3Time=03.38am+15+Apr+2010&amp;mp3=http%3A%2F%2Faudioboo.fm%2Fboos%2F116634-running-tips.mp3" /><a href="http://audioboo.fm/boos/116634-running-tips.mp3">Listen!</a></object><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2852903925505288259-1992451993135991125?l=sonnyruns.blogspot.com' alt='' /></div>Sonny Portacionoreply@blogger.com0tag:blogger.com,1999:blog-2852903925505288259.post-76242446839291706342010-04-12T10:23:00.000-07:002010-04-12T10:28:32.035-07:00Strange Place<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_A3i1ZROZXCY/S8NYKYUbI6I/AAAAAAAAASM/bi9BcD_VSXE/s1600/IMG_5116.JPG"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 200px; height: 200px;" src="http://2.bp.blogspot.com/_A3i1ZROZXCY/S8NYKYUbI6I/AAAAAAAAASM/bi9BcD_VSXE/s200/IMG_5116.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5459304108653224866" /></a><br /><br /><object data="http://boos.audioboo.fm/swf/fullsize_player.swf" height="129" id="iefix1" type="application/x-shockwave-flash" width="400"><param name="movie" value="http://boos.audioboo.fm/swf/fullsize_player.swf" /><param name="scale" value="noscale" /><param name="salign" value="lt" /><param name="bgColor" value="#FFFFFF" /><param name="allowScriptAccess" value="always" /><param name="wmode" value="window" /><param name="FlashVars" value="mp3Author=SonnyRuns&amp;mp3LinkURL=http%3A%2F%2Faudioboo.fm%2Fboos%2F115573-strange-places&amp;mp3Title=Strange+Places&amp;mp3Time=05.00pm+12+Apr+2010&amp;mp3=http%3A%2F%2Faudioboo.fm%2Fboos%2F115573-strange-places.mp3" /><a href="http://audioboo.fm/boos/115573-strange-places.mp3">Listen!</a></object><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2852903925505288259-7624244683929170634?l=sonnyruns.blogspot.com' alt='' /></div>Sonny Portacionoreply@blogger.com0tag:blogger.com,1999:blog-2852903925505288259.post-9463732004154848522010-04-10T20:43:00.001-07:002010-04-10T20:44:29.374-07:00Spreadsheet<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://audioboo.fm/files/images/0044/2625/Screen_shot_2010-04-10_at_8.41.39_PM.png?1270957360"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 387px; height: 362px;" src="http://audioboo.fm/files/images/0044/2625/Screen_shot_2010-04-10_at_8.41.39_PM.png?1270957360" border="0" alt="" /></a><br /><br /><object data="http://boos.audioboo.fm/swf/fullsize_player.swf" height="129" id="iefix1" type="application/x-shockwave-flash" width="400"><param name="movie" value="http://boos.audioboo.fm/swf/fullsize_player.swf" /><param name="scale" value="noscale" /><param name="salign" value="lt" /><param name="bgColor" value="#FFFFFF" /><param name="allowScriptAccess" value="always" /><param name="wmode" value="window" /><param name="FlashVars" value="mp3Author=SonnyRuns&amp;mp3LinkURL=http%3A%2F%2Faudioboo.fm%2Fboos%2F115104-spreadsheet&amp;mp3Title=Spreadsheet&amp;mp3Time=03.11am+11+Apr+2010&amp;mp3=http%3A%2F%2Faudioboo.fm%2Fboos%2F115104-spreadsheet.mp3" /><a href="http://audioboo.fm/boos/115104-spreadsheet.mp3">Listen!</a></object><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2852903925505288259-946373200415484852?l=sonnyruns.blogspot.com' alt='' /></div>Sonny Portacionoreply@blogger.com0tag:blogger.com,1999:blog-2852903925505288259.post-11894722582752863802010-04-09T13:22:00.000-07:002010-04-09T13:26:47.729-07:00Revisions<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://audioboo.fm/files/images/0044/1256/52A1F834-FD5E-0493-FBBDE8D6A42F2DDE_1.jpg?1270844754"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 320px;" src="http://audioboo.fm/files/images/0044/1256/52A1F834-FD5E-0493-FBBDE8D6A42F2DDE_1.jpg?1270844754" border="0" alt="" /></a><br /><br /><object data="http://boos.audioboo.fm/swf/fullsize_player.swf" height="129" id="iefix1" type="application/x-shockwave-flash" width="400"><param name="movie" value="http://boos.audioboo.fm/swf/fullsize_player.swf" /><param name="scale" value="noscale" /><param name="salign" value="lt" /><param name="bgColor" value="#FFFFFF" /><param name="allowScriptAccess" value="always" /><param name="wmode" value="window" /><param name="FlashVars" value="mp3=http%3A%2F%2Faudioboo.fm%2Fboos%2F114681-revisions.mp3&amp;mp3Author=SonnyRuns&amp;mp3LinkURL=http%3A%2F%2Faudioboo.fm%2Fboos%2F114681-revisions&amp;mp3Title=Revisions&amp;mp3Time=08.17pm+09+Apr+2010" /><a href="http://audioboo.fm/boos/114681-revisions.mp3">Listen!</a></object><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2852903925505288259-1189472258275286380?l=sonnyruns.blogspot.com' alt='' /></div>Sonny Portacionoreply@blogger.com0tag:blogger.com,1999:blog-2852903925505288259.post-35051399655982896062010-04-07T19:23:00.000-07:002010-04-07T19:24:33.330-07:00Tips from a pro<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://audioboo.fm/files/images/0043/9145/rubberband.jpg?1270693363"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 350px; height: 364px;" src="http://audioboo.fm/files/images/0043/9145/rubberband.jpg?1270693363" border="0" alt="" /></a><br /><br /><object data="http://boos.audioboo.fm/swf/fullsize_player.swf" height="129" id="iefix1" type="application/x-shockwave-flash" width="400"><param name="movie" value="http://boos.audioboo.fm/swf/fullsize_player.swf" /><param name="scale" value="noscale" /><param name="salign" value="lt" /><param name="bgColor" value="#FFFFFF" /><param name="allowScriptAccess" value="always" /><param name="wmode" value="window" /><param name="FlashVars" value="mp3Author=SonnyRuns&amp;mp3LinkURL=http%3A%2F%2Faudioboo.fm%2Fboos%2F113997-tips-from-a-pro&amp;mp3Title=Tips+from+a+pro&amp;mp3Time=02.16am+08+Apr+2010&amp;mp3=http%3A%2F%2Faudioboo.fm%2Fboos%2F113997-tips-from-a-pro.mp3" /><a href="http://audioboo.fm/boos/113997-tips-from-a-pro.mp3">Listen!</a></object><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2852903925505288259-3505139965598289606?l=sonnyruns.blogspot.com' alt='' /></div>Sonny Portacionoreply@blogger.com0tag:blogger.com,1999:blog-2852903925505288259.post-78580019811661072702010-04-05T15:21:00.000-07:002010-04-05T15:26:37.821-07:00Git 'er dun!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://audioboo.fm/files/images/0043/6818/230DBD16-4CD9-4E88-BAC0-A0D6B529C160-9373-000002C9F9BD3B95.jpg?1270506341"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 319px; height: 316px;" src="http://audioboo.fm/files/images/0043/6818/230DBD16-4CD9-4E88-BAC0-A0D6B529C160-9373-000002C9F9BD3B95.jpg?1270506341" border="0" alt="" /></a><br /><br /><object data="http://boos.audioboo.fm/swf/fullsize_player.swf" height="129" id="iefix1" type="application/x-shockwave-flash" width="400"><param name="movie" value="http://boos.audioboo.fm/swf/fullsize_player.swf" /><param name="scale" value="noscale" /><param name="salign" value="lt" /><param name="bgColor" value="#FFFFFF" /><param name="allowScriptAccess" value="always" /><param name="wmode" value="window" /><param name="FlashVars" value="mp3Author=SonnyRuns&amp;mp3LinkURL=http%3A%2F%2Faudioboo.fm%2Fboos%2F113223-git-er-dun&amp;mp3Title=Git+%27er+dun%21&amp;mp3Time=10.24pm+05+Apr+2010&amp;mp3=http%3A%2F%2Faudioboo.fm%2Fboos%2F113223-git-er-dun.mp3" /><a href="http://audioboo.fm/boos/113223-git-er-dun.mp3">Listen!</a></object><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2852903925505288259-7858001981166107270?l=sonnyruns.blogspot.com' alt='' /></div>Sonny Portacionoreply@blogger.com2tag:blogger.com,1999:blog-2852903925505288259.post-57157227977287546402010-04-05T15:12:00.001-07:002010-04-05T15:13:21.811-07:00Listen to your body<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://audioboo.fm/files/images/0043/6115/RunningShoes.jpg?1270451730"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 377px; height: 600px;" src="http://audioboo.fm/files/images/0043/6115/RunningShoes.jpg?1270451730" border="0" alt="" /></a><br /><br /><object data="http://boos.audioboo.fm/swf/fullsize_player.swf" height="129" id="iefix1" type="application/x-shockwave-flash" width="400"><param name="movie" value="http://boos.audioboo.fm/swf/fullsize_player.swf" /><param name="scale" value="noscale" /><param name="salign" value="lt" /><param name="bgColor" value="#FFFFFF" /><param name="allowScriptAccess" value="always" /><param name="wmode" value="window" /><param name="FlashVars" value="mp3Author=SonnyRuns&amp;mp3LinkURL=http%3A%2F%2Faudioboo.fm%2Fboos%2F112955-listen-to-your-body&amp;mp3Title=Listen+to+your+body&amp;mp3Time=07.13am+05+Apr+2010&amp;mp3=http%3A%2F%2Faudioboo.fm%2Fboos%2F112955-listen-to-your-body.mp3" /><a href="http://audioboo.fm/boos/112955-listen-to-your-body.mp3">Listen!</a></object><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2852903925505288259-5715722797728754640?l=sonnyruns.blogspot.com' alt='' /></div>Sonny Portacionoreply@blogger.com0tag:blogger.com,1999:blog-2852903925505288259.post-6889996532033513062010-04-05T15:11:00.000-07:002010-04-05T15:12:12.133-07:00Stretch Again!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://audioboo.fm/files/images/0043/4476/FB1C49DB-9CB4-4085-88A9-C61D02DAD41D-7326-000002308ABB5CFC.jpg?1270259165"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 316px;" src="http://audioboo.fm/files/images/0043/4476/FB1C49DB-9CB4-4085-88A9-C61D02DAD41D-7326-000002308ABB5CFC.jpg?1270259165" border="0" alt="" /></a><br /><br /><br /><object data="http://boos.audioboo.fm/swf/fullsize_player.swf" height="129" id="iefix1" type="application/x-shockwave-flash" width="400"><param name="movie" value="http://boos.audioboo.fm/swf/fullsize_player.swf" /><param name="scale" value="noscale" /><param name="salign" value="lt" /><param name="bgColor" value="#FFFFFF" /><param name="allowScriptAccess" value="always" /><param name="wmode" value="window" /><param name="FlashVars" value="mp3Author=SonnyRuns&amp;mp3LinkURL=http%3A%2F%2Faudioboo.fm%2Fboos%2F112402-again-stretch&amp;mp3Title=Again%3A+Stretch%21%21%21&amp;mp3Time=01.45am+03+Apr+2010&amp;mp3=http%3A%2F%2Faudioboo.fm%2Fboos%2F112402-again-stretch.mp3" /><a href="http://audioboo.fm/boos/112402-again-stretch.mp3">Listen!</a></object><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2852903925505288259-688999653203351306?l=sonnyruns.blogspot.com' alt='' /></div>Sonny Portacionoreply@blogger.com0tag:blogger.com,1999:blog-2852903925505288259.post-47725077699717141972010-03-30T11:25:00.001-07:002010-03-30T11:26:50.299-07:00Week 1 Day 1: Stretch!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://audioboo.fm/files/images/0043/0524/1AF367A1-4695-42F4-ABDA-CE94A172ED07-4162-00000153D3B75003.jpg?1269971494"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 319px; height: 320px;" src="http://audioboo.fm/files/images/0043/0524/1AF367A1-4695-42F4-ABDA-CE94A172ED07-4162-00000153D3B75003.jpg?1269971494" border="0" alt="" /></a><br /><object data="http://boos.audioboo.fm/swf/fullsize_player.swf" height="129" id="iefix1" type="application/x-shockwave-flash" width="400"><param name="movie" value="http://boos.audioboo.fm/swf/fullsize_player.swf" /><param name="scale" value="noscale" /><param name="salign" value="lt" /><param name="bgColor" value="#FFFFFF" /><param name="allowScriptAccess" value="always" /><param name="wmode" value="window" /><param name="FlashVars" value="mp3Author=SonnyRuns&amp;mp3LinkURL=http%3A%2F%2Faudioboo.fm%2Fboos%2F111170-w1d1&amp;mp3Title=W1d1&amp;mp3Time=10.46am+30+Mar+2010&amp;mp3=http%3A%2F%2Faudioboo.fm%2Fboos%2F111170-w1d1.mp3" /><a href="http://audioboo.fm/boos/111170-w1d1.mp3">Listen!</a></object><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2852903925505288259-4772507769971714197?l=sonnyruns.blogspot.com' alt='' /></div>Sonny Portacionoreply@blogger.com1tag:blogger.com,1999:blog-2852903925505288259.post-44561788700249118552010-03-30T11:23:00.000-07:002010-03-30T11:27:13.500-07:00Water!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://audioboo.fm/files/images/0042/9518/E81F635C-AD98-4AE8-AE78-331DF642D785-3424-00000111C13EB779.jpg?1269892722"><img style="float:left; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 320px; height: 320px;" src="http://audioboo.fm/files/images/0042/9518/E81F635C-AD98-4AE8-AE78-331DF642D785-3424-00000111C13EB779.jpg?1269892722" border="0" alt="" /></a><br /><object data="http://boos.audioboo.fm/swf/fullsize_player.swf" height="129" id="iefix1" type="application/x-shockwave-flash" width="400"><param name="movie" value="http://boos.audioboo.fm/swf/fullsize_player.swf" /><param name="scale" value="noscale" /><param name="salign" value="lt" /><param name="bgColor" value="#FFFFFF" /><param name="allowScriptAccess" value="always" /><param name="wmode" value="window" /><param name="FlashVars" value="mp3Author=SonnyRuns&amp;mp3LinkURL=http%3A%2F%2Faudioboo.fm%2Fboos%2F110856-water&amp;mp3Title=Water&amp;mp3Time=12.54pm+29+Mar+2010&amp;mp3=http%3A%2F%2Faudioboo.fm%2Fboos%2F110856-water.mp3" /><a href="http://audioboo.fm/boos/110856-water.mp3">Listen!</a></object><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2852903925505288259-4456178870024911855?l=sonnyruns.blogspot.com' alt='' /></div>Sonny Portacionoreply@blogger.com0tag:blogger.com,1999:blog-2852903925505288259.post-37207271755931332952010-03-23T13:44:00.000-07:002010-03-30T11:27:37.900-07:00Steel Fingers<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://audioboo.fm/files/images/0042/3226/D725D0B9-3F48-4A89-B00E-D30AA68CE78D-99-000000046C838BE8.jpg?1269372918"><img style="float:left; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 320px; height: 317px;" src="http://audioboo.fm/files/images/0042/3226/D725D0B9-3F48-4A89-B00E-D30AA68CE78D-99-000000046C838BE8.jpg?1269372918" border="0" alt="" /></a><br /><object data="http://boos.audioboo.fm/swf/fullsize_player.swf" height="129" id="iefix1" type="application/x-shockwave-flash" width="400"><param name="movie" value="http://boos.audioboo.fm/swf/fullsize_player.swf" /><param name="scale" value="noscale" /><param name="salign" value="lt" /><param name="bgColor" value="#FFFFFF" /><param name="allowScriptAccess" value="always" /><param name="wmode" value="window" /><param name="FlashVars" value="mp3=http%3A%2F%2Faudioboo.fm%2Fboos%2F108874-steel-fingers.mp3&amp;mp3Author=SonnyRuns&amp;mp3LinkURL=http%3A%2F%2Faudioboo.fm%2Fboos%2F108874-steel-fingers&amp;mp3Title=Steel+Fingers&amp;mp3Time=12.31pm+23+Mar+2010" /><a href="http://audioboo.fm/boos/108874-steel-fingers.mp3">Listen!</a></object><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2852903925505288259-3720727175593133295?l=sonnyruns.blogspot.com' alt='' /></div>Sonny Portacionoreply@blogger.com2tag:blogger.com,1999:blog-2852903925505288259.post-29210561294203395822010-03-22T13:23:00.000-07:002010-03-22T13:26:07.048-07:00Running Hobbits?<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://farm5.static.flickr.com/4066/4455344502_89afc57f4c_m.jpg"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 240px; height: 233px;" src="http://farm5.static.flickr.com/4066/4455344502_89afc57f4c_m.jpg" border="0" alt="" /></a><br /><br /><object data="http://boos.audioboo.fm/swf/fullsize_player.swf" height="129" id="iefix1" type="application/x-shockwave-flash" width="400"><param name="movie" value="http://boos.audioboo.fm/swf/fullsize_player.swf" /><param name="scale" value="noscale" /><param name="salign" value="lt" /><param name="bgColor" value="#FFFFFF" /><param name="allowScriptAccess" value="always" /><param name="wmode" value="window" /><param name="FlashVars" value="mp3=http%3A%2F%2Faudioboo.fm%2Fboos%2F108450-running-hobbits.mp3&amp;mp3Author=SonnyRuns&amp;mp3LinkURL=http%3A%2F%2Faudioboo.fm%2Fboos%2F108450-running-hobbits&amp;mp3Title=Running+Hobbits%3F&amp;mp3Time=12.57pm+22+Mar+2010" /><a href="http://audioboo.fm/boos/108450-running-hobbits.mp3">Listen!</a></object><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2852903925505288259-2921056129420339582?l=sonnyruns.blogspot.com' alt='' /></div>Sonny Portacionoreply@blogger.com2tag:blogger.com,1999:blog-2852903925505288259.post-36847364430924007112010-03-21T18:45:00.000-07:002010-03-21T18:47:47.140-07:00Shoes and the Plan<object data="http://boos.audioboo.fm/swf/fullsize_player.swf" height="129" id="iefix1" type="application/x-shockwave-flash" width="400"><param name="movie" value="http://boos.audioboo.fm/swf/fullsize_player.swf" /><param name="scale" value="noscale" /><param name="salign" value="lt" /><param name="bgColor" value="#FFFFFF" /><param name="allowScriptAccess" value="always" /><param name="wmode" value="window" /><param name="FlashVars" value="mp3=http%3A%2F%2Faudioboo.fm%2Fboos%2F108194-shoes.mp3&amp;mp3Author=SonnyRuns&amp;mp3LinkURL=http%3A%2F%2Faudioboo.fm%2Fboos%2F108194-shoes&amp;mp3Title=Shoes&amp;mp3Time=06.41pm+21+Mar+2010" /><a href="http://audioboo.fm/boos/108194-shoes.mp3">Listen!</a></object><br /><br />Get some "RUNNING" shoes and look at the plan ...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2852903925505288259-3684736443092400711?l=sonnyruns.blogspot.com' alt='' /></div>Sonny Portacionoreply@blogger.com6tag:blogger.com,1999:blog-2852903925505288259.post-22912948428302894112010-03-19T16:35:00.001-07:002010-03-19T20:35:17.411-07:00Get Running Again ...<object data="http://boos.audioboo.fm/swf/fullsize_player.swf" height="129" id="iefix1" type="application/x-shockwave-flash" width="400"><param name="movie" value="http://boos.audioboo.fm/swf/fullsize_player.swf" /><param name="scale" value="noscale" /><param name="salign" value="lt" /><param name="bgColor" value="#FFFFFF" /><param name="allowScriptAccess" value="always" /><param name="wmode" value="window" /><param name="FlashVars" value="mp3=http%3A%2F%2Faudioboo.fm%2Fboos%2F107556-start-running.mp3&amp;mp3Author=SonnyRuns&amp;mp3LinkURL=http%3A%2F%2Faudioboo.fm%2Fboos%2F107556-start-running&amp;mp3Title=Start+Running&amp;mp3Time=08.19pm+19+Mar+2010" /><a href="http://audioboo.fm/boos/107556-start-running.mp3">Listen!</a></object><br /><br />Here's <a href="http://www.coolrunning.com/cgi-bin/moxiebin/bm_tools.cgi?print=181;s=2_3;site=1">The Plan</a><br /><br />More to come very soon.<br /><br />On your mark ...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2852903925505288259-2291294842830289411?l=sonnyruns.blogspot.com' alt='' /></div>Sonny Portacionoreply@blogger.com1