I finally upgraded my 15" Macbook Pro with an SSD. I removed the SuperDrive (since I rarely use it/it was broken/I have an external) and replaced it with a 120 GB OCZ Vertex 2 solid-state hard drive. I'm booting off the SSD and running all applications on it. However, I'm storing files such as movies, and large photo sets on my HDD. The drive is noticeably fast. I doubt I could go back to a standard HDD again. 

UPDATE: 
After using the SSD for a few months, I had issues of the drive not booting. It seems like this happened when I was using 80% of the drive's capacity. I reformatted the drive and reinstalled Snow Leopard. Unfortunately, I came across the same issue. I am in the process of getting the drive replaced. 


 
 
In January 2009,  I signed up for my first half-marathon at the age of 23. I wasn't a runner and really didn't exercise very often. The last time I actually finished more than a few miles, was back in high school (age 18). At 23, I was slightly overweight at 200 pounds after a few years of college. This is my experience after training and running a half-marathon in 2 months and losing nearly 25 pounds.

Please Read: I'm not a personal trainer, but the following tips worked for me during my half marathon training. I recommend seeing a doctor before any kind of extensive activity. 

5 Tips for Success:
  1. Start slow
  2. Eat Clean
  3. Run at least 3 times a week (total mileage increased weekly)
  4. Lift Weights
  5. Invest in Running Gear

Start Slow
I know you want to jump right into running but it's very important to start slow, especially if you don't run often.  I made the mistake of running everyday and too often in the first week of training (18 miles). I ended up with painful shin splints which didn't allow me to run for at least a few days, so I biked instead.  My advice is to start slow.  If you are a beginner, start with a mile and increase your weekly mileage.


Eat Clean
What you eat during your training is vital to how you feel during your runs and how your body performs.  My diet included 60% complex carbs, 40% protein, and 20% fat. If you are looking to save money and eat cheap, see my other blog post "Eating Healthy on The Cheap".


DO CONSUME:
  • Complex Carbs (100% whole wheat bread)
  • Protein (Chicken, Tuna, Sirloin Steak, Lean Red Meat, Lean Ground Turkey, Egg whites)
  • Healthy Fats (Unsalted Almonds/Peanuts, Natural Peanut Butter)
  • Water, Diet Soda, Unsweetened Tea
  • Veggies and Fruit 
  • Beans (Black beans)
  • Daily Multivitamin
DO NOT CONSUME:
  • Alcohol
  • White Carbs
  • Soda
  • Sodium
  • Sugar
Typical day below:

Breakfast:

On the Go
  • 1 Slice of whole wheat toast
  • 2 tablespoons of All Natural Peanut Butter (add honey for better taste)
  • 1 Banana
Time to Cook
  • 3 Egg whites
  • 1 Slice of whole wheat toast
  • 1 Banana
Snack #1
  • Handful of grapes
Lunch

On the Go
  • 2 Slices of whole wheat bread
  • 1 slice of turkey
Time to Cook
  • 2 Slices of whole wheat bread
  • 1 slice of turkey
Snack #2
  • 1 Handful of nuts (peanuts, almonds)
  • 1 apple, orange, or any fruit
Dinner
  • Whole wheat pasta
  • Grilled chicken breast or ground turkey

Run at least 3 times a week

During my training I ran at least 3 days out of the week (usually a Monday, Wednesday, and Friday).  Use Wednesday as a circuit training day.
  • M = Shorter Run
  • *W = Sprint/Walk given mileage 
  • F = Long Run
Here's an example of a weekly running schedule I used:

Week 1 (5 miles) / M, *W, F - (1, 2, 2) 

Week 2 (7 miles) / M, *W, F - (2, 2, 3)

Week 3 (10 miles) / M, *W, F - (3, 3, 4)

Week 4 (13 miles) / M, *W, F - (4, 4, 5)

Week 5 - (14 miles) / M, *W, F - (4, 4, 6)

Week 6 - (15 miles) / M, *W, F - (4, 4, 7)

Week 7 - (18 miles) / M, *W, F - (4, 5, 8)

Week 8 - (12 miles) / M, OFF, This day should be exactly 1 week before - (2, OFF, 10)



LIFT WEIGHTS

Resistance training is great for your body.  It helps build muscle and keeps your body burning calories many hours after you finish your workout. 

What I recommend
  • 2 days a week, 30 minutes a day of resistance training (on your non-running days, Tuesday and Thursday)
Day 1 - Tuesday

Upper body (4 sets of 10 reps)
  • Bench
  • Inclined Bench
  • Flys
  • EZ bar curl
Day 2 - Thursday

Lower body (4 sets of 10 reps)
  • Squats
  • Leg Press
  • Leg Extensions
  • Lunges in place (3 sets of 50)

INVEST IN RUNNING GEAR

I can't emphasize this enough.  Running shoes are a huge factor when you are running 10+ miles at a time. I began my training using some normal New Balance shoes that I figured would be ok.  Unfortunately, I was getting blisters almost everytime I would run a long run.  I HIGHLY recommend the following:
  • ASICS Gel 1150 or ASICS GT-2150 for men
  • Nike Dri-Fit spandex to protect against chaffing
  • Nike Dri-Fit socks are wonderful for the prevention of blisters

PRE-RACE DAY

You Should:
  • Consume lots of WATER! (at much as possible throughout the day)
  • Eat normally, more carbs are fine today.
  • Have a large pasta dinner.  Preferably with whole wheat pasta and chicken or ground turkey.
  • Go to bed EARLY, by 9 PM since most races start at 7 AM

RACE DAY

The day you have been waiting for is here.

Before Race Breakfast:
  • 2 slices of whole wheat toast, 1 banana
  • OR oatmeal, 1 banana
What to Bring
  • Watch
  • 2 Goo Gels
  • Band aids
What to Wear
  • Spandex to prevent chaffing
  • Body Glide where chaffing could occur
  • Nike dri fit socks
  • Dri fit shirt
  • Band-Aids on nipples to prevent rubbing
During Race Tips
  • Do not start off too fast, you will be tired within the first few miles
  • Know your pace/mile
  • Keep a strong mind, your body won't quit until your mind does
  • Do not take advil
  • Consume 1 Goo Gel near 1 hour of running.  Wait another 30 min and consume second Goo Gel.  
  • Finish hard and feel the reward of your hard work!
Post Race Meal
  • Eat what you want, you deserve it! (For me it was a large cheese pizza and ice cream!)