Sunday, February 28, 2010

well that didn't go quite how i had planned...

so after my FREAKIN AWESOME 13.08 miles, i was just gonna do a short easy run with angie the next day.  now, i pretty much stayed in bed after my run, because of yucky tummy problems.  so the next day, when i was supposed to do the easy run, i was still a little tired, but my stomach felt much better.  my legs were a little sore, but they had been a lot worse before.  so, no big deal, i thought. 

i met up with angie, and she was feeling about like me.  i wasn’t dreading the run, but i sure wasn’t feelin it either.  when we started running, my legs started screaming at me…”WTF are you doing??  STOP!”  my feet hurt, my knees hurt, my hips hurt.  i felt all choppy.  i was having trouble breathing.  it was horrible.  and to top it all off, i started feeling a shin splint on my right leg.  and i am ashamed to say that we even stopped and walked a little of it.  *hanging my head in shame*   angie said it was completely normal for me to feel like that after running like i did the day before.  but that still didn’t make me feel much better about the situation.  in my mind, i couldn’t understand how i could run 13 miles, with no problems, feeling great, and then the next day, i could barely get 4.  it was ridiculous.  by the time it was over, my right shin was hurting so bad, and i felt like a big fat loser.  so, i’ve let my shin rest for a few days.  my plan for the week is to just take it easy, get in a few short runs.  hopefully, by the time sunday rolls around, my legs will be feeling better, and my confidence will be feeling a little better too.

[Via http://runtasharun.wordpress.com]

Training log: 2/27/10

Distance: 5 miles!! |Time: 65 minutes | Speed 4.6 mph | Pace: 13:01 min/mile

Of course, I got up at 6:00am this morning, and it was POURING rain. And I stood there for awhile debating whether or not I could go run in the rain and not make myself sick, and then I went back to bed.

Instead, I went to 24 Hour Fitness this afternoon to knock out the 5 miles on the treadmill. Which reminded me all over again how much I dislike the gym. Maybe it’s just this one gym, since the equipment is all in a basement and it’s horribly muggy and a little stinky down there. Nonetheless, I ran 5 miles in just over an hour. Interesting note that the stats I’m posting have an average speed since it’s a combo of running/walking. I learned on the treadmill today that a comfortable speed for me is somewhere around 5.2 – 5.4mph when I’m actually jogging. If I had kept up a 5.3mph pace the whole way, I should have completed in 57 minutes.

The treadmill is definitely not my way of choice to do this. You just stare at the numbers willing for them to turn faster. The ipod helped a little, but that hour was pretty grueling. I’m very curious to run the 8K Race for Literacy next weekend (also 5 miles) and see how much my time improves when I’m running with a big group and not slogging through it on a smelly basement gym treadmill!

[Via http://saraintraining.wordpress.com]

Saturday, February 27, 2010

Photo Of The Week : Spiked!

The bodies and the outfits were a bit overwhelming, but these Petron Volleybelles didn’t mind my posturing in their pictorials. Oh, and some of them are runners who have participated in 10k races like the Adidas KOTR and QCIM!

Taken at the PSA Forum, U.N. Avenue, Ermita, Manila.

[Via http://jazzrunner.wordpress.com]

The HM and The TM

With a few feet of snow, and nasty stuff yesterday, I’ve spent the past two days on my treadmill. I’m not a fan. But if it must be it must be.

Yesterday had me listening to Slate’s Hang-Up-And-Listen podcast, which is a weekly sports-oriented program, and today I put on the World Half-Marathon Championships from Birmingham, UK from last year. I generally don’t watch TV on the treadmill because it’s an awkward view, at about 2 o’clock were I at the center of a clock.

I was in the mood for something inspirational though (I plan on the NYC HM in three weeks), so that’s what I had on.

The pace was not particularly fast on either day, but I find it stressful, perhaps more mentally than physically and, indeed, I used the HRM yesterday and it had me in the low 120 range at a pace considerably slower than last week’s 17 miler. I was not interested in making it faster.

Today, after a four-minute stretch early on at 4% elevation, I settled into a straight-forward run. It occurred to me that this is quite a useful mechanism for half-marathon training. Unlike shorter races, I find HMs consist of running hard but smoothly and consistently over an extended period, like a metronome under stress.

The same type of rhythm takes place on the treadmill. Under stress, consistent stride. Metronomic. Perhaps that’s why I enjoy running parts of my runs on the track. Even with its turns, I relish the simplicity and rhythm of 20 lap stretches.

I am smart enough not to refer to the treadmill as the “dreadmill” and I hope to be outside tomorrow, even if it means frequent passes on small loops (they’re pretty good around where I am to plow and clear quiet, little-traveled streets so my thought is to head up near Tuckahoe HS in the morning). I think it useful, though, to ascribe a special benefit to the treadmill, even if I am not on it for so long as many of my friend.

Speaking of those friends, Herb put up a nice video on his Law-of-Inertia blog. My reaction was not to put it up; its message is to encouraging exercise and diet as ways to minimize if not eliminate coronary heart disease. It’s an open-letter to Bill Clinton from Monte Ladner, M.D. of the Science2Health blog and quite articulate, but it struck me that most of the readers here are the choir and don’t need to be told this. I thought, however, that one or two of these readers might know one or two people who could take advantage of the message. So here it is:

[Via http://runwestchester.wordpress.com]

Thursday, February 25, 2010

Week 2

Week 2
P90X week 2! This weeks Motto: “quality over quantity” – Tony Horton

Week 2
Feb 8- Feb 14

Day I – Chest & Back, AB Ripper X
I have a ton of energy as i begin this first day and cannot wait to start. Wow! I thought this would be easier but I am super tight. I’ve noticed that these people are crazy because they don’t rest before their next workout for that long. Good times, good times.  Finally, Ab Ripper X is still the only Ab Ripper X- Watch our for those Mason twists again…

Day 2 – Plyometrics “The beast” – plus Tabata (Run-walk-Run)

Still one of the most tiring workouts i have ever done. However, I also added a Tabata protocol before the beast of running for 20 seconds and resting (walking) for 10 seconds 8 times before the workout. Why, you ask? I want to burn more calories and do want to add a running workout rather than just working out in front of the TV; I feel that the sprints will improve my goal for a greater running speed. Plus, running is great for the body.

Day 3 – Shoulders and Arms, AB Ripper X

This day totally ripped my shoulders and biceps. Loved it. Ab Rip is still really hard….

Day 4 – Yoga X, plus Tabata
This workout really makes me sweat!! I only did just 30 minutes of the movement Yoga ( about 45 minutes of the video) and moved on the balance on. I enjoyed the core exercises at the end of this workout

Day 5 – Legs and Back, AB Ripper X
My legs are on fire again and i think that i had better form this particular week because my whole body is feeling it. Ever since last Friday my legs have been sore because of this workout….

Day 6 – Kenpo X, Tabata
I am really liking this workout. It definitely a good cardio workout.  Also, I have noticed that trying to do it the way I was taught to do it makes the workout even more effective and therefore fun!…

Day 7 – Rest or X Stretch
Need Rest!

Summary: I generally this better this week but I am amazed at how hard it was. I wasn’t really expecting the moves to work my body the way they did. My theory is that i probably just had better form. Also, adding Tabata made my body go to its brink before plyometrics, yoga and kenpo…i like it! on to the next week…
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[Via http://p90xbros.wordpress.com]

Hump Day

Wow, thank you all for your excellent insights in my post earlier today!  It seems like most of you agree that these magazines do more harm than good, unfortunately.

Confession: I didn’t bring a salad in my lunch today.  I ate them three days in a row and got bored with them.  I did, however, eat a lot of fruit at lunch today!

photoI ate another clementine before I took the picture, and only ate about a third of the banana.  It was both overripe and underripe and not at all delicious.  I also had some Chobani and Annie’s Bernie-O’s, which are basically moderately healthier Spaghetti-O’s.  I don’t eat them often, but sometimes I crave them! 

After work I went to tackle 4.5 miles at the gym.  It went pretty well.  I varied my speed between 6.0-7.0 mph and finished in 44:00 even. 

I came home to two surprises!

First, the flower girl bracelet I ordered on Saturday came in!  Talk about fast.  It is really adorable and the princess tiara will be perfect for Maddie.  I highly recommend Etsy seller Trendy Tatters for cute jewelry for little kids (and adults too)!

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The second delivery?

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My Zensah compression sleeves!  At first I was worried because they’re SUPER small when they’re not, you know, actually ON you.  See?

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But they fit!

0224 004 Lately, my new shoes have been leaving me with sore calves/shins after I run.  SIGH.  I cannot find the perfect pair of shoes.  Even though I don’t have a blistersquatch,  I have some blistering around the bed of my right big toe, as well as a small-ish blister on my left arch.  And calf pain/shin pain.  So far, my legs just feel a little weird—like they’re getting a hug or something! 

Runners, tell me—is there such a thing as a perfect pair of shoes that let you run totally pain-free?  In my running career thus far, I’ve had:

  • Adidas Supernovas (arch blisters, stress fractures in my metatarsals)
  • Asics Gel Cumulus (arch blisters)
  • Saucony ProGrid Rides (GIANT arch blisters)
  • New Balance (calf/shin pain, toe bed blisters)

I just can’t win.  Oh well.  The pain is tolerable for now!

Anyway, have a great night.  I’m traveling for work tomorrow, and I think I might attempt my 8 miler tomorrow instead of Friday/Saturday.  Woo for a new PDR! 

Talk to me about shoes and your philosophy on them in the comments!

[Via http://thefitbride.wordpress.com]

Tuesday, February 23, 2010

Kabonna Green Meets Deekron fitness DJ

I am a dancer/choreographer and teacher.  So some might think i don’t have to exercise outside of dancing.  However the key to being any good athlete is cross training.

The body is smart.  If you give it the same type of exercise all the time it gets to a certain level than doesn’t progress further.   It doesn’t like to work harder than it has too.  By changing up workouts and exercises my body is always having to adapt and get stronger.

I have lots of different workouts i do but here is something new i did this week !!!

Interval Running with Deekron Fitness DJ

So i am not a runner.  But i do use running to cross train with dancing doing mostly  interval training.

I run inside on the treadmill.   However i am open to running outside once the weather gets warmer.  But if i run in the cold kabonna green turns into kabonna pink.. pink in the face, pink in the legs and i just want to scratch my whole body against the bark of a tree because i get this itchy feeling from the cold.  I have sensitive skin.  :) So i stick to the gym which is always a cool breezy 70 degrees in the winter and all year long for that matter.

Kabonna Green gets introduced to Deekron the Fitness DJ>>


My friend Allison (a runner) told me i should try Deekon The Fitness DJ.  She has been using his tracks for a while and swears by his podcast to get herself a  movin and groovin for running.    So I went onto itunes and download his podcasts for free onto my ipod.

Interval Training

I choose to do his interval training sessions since i am not really into distance running.
I have to say it was really nice.   I could mindlessly just follow his instructions of when to speed up and slow down and the music was timed perfectly to help me get through the sprints.

Treadmill Runners Or Outdoor Runners

ITs great for treadmill runners because he gives you the speed you should be running on the treadmill.  But also good for out door runners because you can just time your running to beats to the music.    I started out with the

*  Fitness Magazine ” You can do it: Interval #1 the quickie”..

I really enjoyed it and found the pace was perfect for me.  I liked most of the music and really liked how the music beats increased when i it was time to really push myself.  It helped a lot.   I like my own music mixes i make.   However sometimes the beats don’t always match up with the pace i am running.  So i really appreciated that about the music.

I plan on using his podcasts a few times a week to change things up and see if they help intense my workouts.

So if your a runner or not a runner (like me) but still who runs.   You might want to try him.  Just click here to go to his link.  Once your there just click on the free sub button and get all set up for FREE!

[Via http://kabonnagreen.wordpress.com]

this weeks schedule

Sat. 1:30 run good pace at 78% going 8/1. Walk for 5 min. to start. Stretch for 10 min.

Sun. 1 hour run. Go easy for 15 min. 4/1 at 65%. Then do 1.5 min. hard as you can, 1 min. walk, 2.5 min. easy run.

Monday: swim and or circuit train

Tues. 1:20 good pace run 7/3 at 78% and if no circuit train on Monday do it today

Wed. swim

Thursday: 1:20 good pace run 7/1 at 78% and circuit train again

Friday: off

Sat. 2:10 total. Walk for 10 min. Then your going to run on any hills you can! Surge hard up all hills until you have to walk.
Run down all hills good pace and on the flats run 75% and ONLY walk if you have time
Stretch

Sun. repeat last week

Monday: repeat last week

Tues. 1:30 easy run going 8/2 at 70-75%

Wed. swim

Thursday: 1:30 good pace run going 8/2 at 78-80% but the last 10 min. do 1 min. hard, 1 min. easy

[Via http://tommyevans.wordpress.com]

Sunday, February 21, 2010

"Half-Naked" @ Century Tuna 21K Run

The race started 12 minutes ahead of schedule and I liked it. I checked-in very early at the starting line thinking that I could meet some friends as I stayed at the middle portion of the runners. A number of runners greeted me and after a few seconds before the starting gun was fired, I moved at the front area talking to some of the elite runners.

At The Starting Area With My Singlet

As soon as the gun was fired, I removed my singlet and threw it to my staff at the sidelines and started my GF 305 as I passed the lined up carpet for the RFID Champion Chip tied on my right shoe lace. From the starting line, I was running “half-naked”. I started too quick so that I could not be bothered with the rest of the runners. Immediately, I was able to maintain an ample space where I could run at my pace without being crowded by other runners. It was still too dark that I could not identify the faces of those runners who would pass me and those who are on my sides.

"Half-Naked" Running @ Century Tuna 21K Run

At the first 5 kilometers, I could sense that I was running faster than 5:00 mins per km and tried to slow down to preserve my strength for the second half of the race. I tried to maintain my pace at 5:00 to 5:15 mpk but my pace would reach up to 5:30 mpk when I ran uphill and during my brief run at the Heritage Park. 

At Halfway, I was joined by Jonel & Junrox but Jonel went ahead of us as he increased his pace at Lawton Avenue. While inside the Heritage Park, Natz joined us up to near the Finish Line. The picture above was taken by one of the takbo.ph peeps. Thanks for the picture.

I started and finished the half-marathon race “half-naked” as what I promised to do in my previous post. Nobody cautioned me. Nobody from the road marshals tried to stop me. But I received a lot of cheers from bystanders and audience once I entered the Heritage Park. I also received favorable comments from my runner-friends as I met them along the route. Maybe it’s because I am totally different from the others or maybe, I looked “funny” as an old bald man running “half-naked”! hahaha! Other runners would ask me if I am the father of Derek Ramsey! Yes, you are right, dude! hehehe!

At The Finish Line

A Runner of takbo.ph accompanied me "half-naked" 200 meters from the Finish Line

 I finished the race in 1:47:51 hours (unofficial time) based from my GF 305. My average pace was 5:06 mpk and the distance registered at 21.1 kilometers. My finish time is a big improvement from my Cebu City Half-Marathon by almost 10 minutes.

This race gave me so much confidence that I am back in road racing again after my injury last November 2009. Basing from the result of this race, I could already train for my next full marathon and try to qualify for the 2010 MILO National Marathon Finals. The previous Condura Marathon last February 7 was considered as a long run without so much speed-endurance and it prepared me for my “adventure run” from Manila to Baguio City. The objective in the MILO Marathon Eliminations is to be able to finish the race in 3:45 hours!

On the winners of the different races, the Elite Team Bald Runner did not win any place in the top 3 runners of the 21K Race. The race was won by Ed “Vertek” Buenavista and two Kenyan runners were ranked 2nd & 3rd Place. In the 10K Race, Alquin Bolivar & Frank Indapan of Team BR won 2nd & 3rd Place, respectively. In the 5K Race, Gerald Sabal & Jujet De Asis of Team BR won 1st & 2nd Place. In the ladies category, Cora Salcedo of Team BR won 3rd Place in the 3K Race.

[Via http://baldrunner.com]

Snack Monster

Hello!  I know most of you are out living it up on your Saturday night, but I’m here at home with the husband sleeping next to me (he was up for about 29 hrs straight) on the couch.

To recap yesterday, I was pretty proud of myself at the Chinese buffet. I started with sushi and miso soup.  Then I had a little lo mein, some steamed rice, and some beef and broccoli.  I also had a piece of birthday cake with a tiny bit of ice cream.

I didn’t take any pictures because I didn’t want to explain why to my co-workers.

My afternoon snack was some berries.

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After work I went straight to the gym and did 3 miles on the treadmill.   Woohoo!  I actually did them without stopping.  In fact, I didn’t experience any problems, but despite that I spent the whole time wanting it to be done and even upped my pace towards the end to get it over with.  I need to figure out how to stay mentally motivated during runs like that.

I’m thinking tomorrow’s run will be at the Dismal Swamp Canal Trail.  It’s supposed to be around 50 degrees at 3PM tomorrow so that should be warm enough.

Anyway…after the gym I had to run an errand for the husband and picked this up while I was at it.  I ate it in an instant.

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After I was home for a while I heated up some leftover noodles with Brummel and Brown yogurt spread and a little parmesan.

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For dessert I had a piece of leftover birthday cake (from lunchtime) with ice cream.

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Today was one of those “go, go, go” kind’ve days.  Josh went to the car auction to look for a car (one of ours bit the dust) while I went to a Vacation Bible School expo to scope out curriculum for this year’s VBS at church.

Before I left I made a Green Monster.  I really wanted pancakes, but we are out of eggs and both the mixes I had called for them. 

Today’s Green Monster had:

  • 1 container of Fage 0% plain Greek yogurt
  • ice
  • 1/2 c skim milk
  • 1/2 scoop chocolate peanut butter swirl Spirutein
  • 1 TBL almond butter
  • 1/2 frozen banana
  • baby spinach

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After our errands we met back up at the house.  We decided to go to the bank to get a car loan since he hadn’t found anything at the auction.  This turned out to be a long process because they had a computer glitch.  By the time we got out of there I was STARVING!

With all the talk recently about Five Guys (Roni and Caitlin), I knew that’s what I wanted.  I got the Little Cheeseburger with lettuce, tomato, ketchup, pickles, and onions.  We shared a regular order of fries (smallest they have).

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This burger wasn’t as good as I remembered it. :(   I think I should have forgone the cheese.

After lunch we then spent hours looking for trucks.  Once we finally found one we thought would work, the guy was closing up shop and basically told us to come back later. Grrr!  Wish we’d gone there first.

I snacked a lot today.  While looking for cars we stopped at Subway so I could use the restroom.  While there I had a chocolate chip cookie and Josh and I shared a bottle of milk.  Yum!

Then, I ate MORE sugar by eating the last of the leftover birthday cake once we got home with MORE milk.

Of course, I wasn’t very hungry for dinner after all this so I just made myself a little plate.  Mary’s Gone Crackers, turkey pepperoni, hummus, pita chips, and various cheeses.  I didn’t eat nearly all the cheese on the plate.  Don’t know why I put that much on there.

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Now I am done with food for the day.   Food baby for sure.

_________________________

On to a new topic…my knee.  I didn’t wear my knee brace the past two runs for one specific reason…VANITY.

This may be construed as “Fat Talk,” but I’m just trying to keep it real.  I am NOT a fan of my thighs.  They are strong, but they don’t particularly look it.  Kind’ve a genetic thing. ;)   When I wear knee braces by thigh bulges over the top and it makes me look like the elephant man under my workout pants. 

I tried to not worry about it, but the one knee brace I’ve actually run with always slips down.  The first one I bought was adjustable, but felt very stiff so I haven’t used it.  I bought a plain, standard Ace brace yesterday but put it on the morning and determined the thigh bulge was actually worse than the one that goes higher on the thigh.

So…I have no idea what I’m going to do.  I’ve already spent nearly $50 on knee braces.  I know I need to wear one, because when I was coming out of an Indian-style sitting position this morning my knee popped HORRIBLY!  SO LOUD!!  And now of course it’s bothering me.

Last night I used a piece of an Icy Hot roll on it.

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Don’t know how much it helped.  Anyone know how Icy Hot compares to icing?  What about knee braces…can you recommend one?

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P.S. Jocelyn is having a HUGE giveaway on her blog: Jocelyn’s “Cheer Up My Blog Giveaway” !

[Via http://lovinlosing.com]

Saturday, February 20, 2010

New Doors and Old Lessons

Tonight, for the first time in nearly three years, I sat down and started watching the instructional videos that my sensei made 25 years ago.  He died two years and six months ago.  Last October, when I ran my first half-marathon, I was able finally break through the wall that had blocked my meditation.  That race changed me – he was there with me, and I spent much of the 13 miles talking to him, telling him the things I wished I had said before he died.

Last November I received my black belt.  It was not given to me based on my current practice.  I have not lost what I learned, but I have not increased my learning either.  The instructors – masters really – who gave me my belt do not just hand out rank.  If they believe I earned it, then I earned it.  And I am so grateful.  But I never went into this for rank.  It has been and always will be about the skill.  I think I’m finally ready to pick up where I left off and resume my practice.  More than that, I think I need to resume my practice if I am to have any chance at successfully continuing my education.

The more time I spend tracking down the results of my brain injury, the more I’m learning that it has had and will have a direct impact on my ability to learn and remember.  One of the greatest things that I ever got from studying martial arts is the ability to improve my learning curve.  Even after the accident, the things I learned in the dojo stayed with me in a way that so much else didn’t.  I need that advantage now more than ever.  And while I’ve had access to the resources – to his training videos – for almost two years now, it is now that I finally feel ready to watch them, and use them.

For the first time my throat didn’t close when he appeared on the screen.  For the first time I didn’t feel like I was falling into a dark hole of grief.  For the first time I could watch him move and remember how it felt to translate his motion to my body type – longer legs and arms and torso, longer strides, less direct strength, more range, less snap more whip, less of his sharp almost snake-like strikes, more of my long, deceptively relaxed cat-like strikes.  He was always the better fighter, but one of the best things he taught me was to accept my body for what it was and to learn to use its strengths and weaknesses to my advantage.  We all move differently.  That is not a bad thing.

Tonight, or tomorrow, as tonight is late, I will put some of his videos on my laptop, and next week, before work, I will take it to the gym and use one of the yoga rooms and I will practice.  The muscle memory is there.  I just need to engage the memory memory – a much more difficult task I’ll admit.  And as my wrist heals and I work on my memory I’ll decide where I want to go with this next.  I’m thinking jiu-jitsu.  Or Iaido.  I’ve long wanted to develop some skill with the sword.  Maybe both.  I’ll have to ask my sensei about it this March during my next half-marathon.  Somehow I know he’ll be there with me.  After all, he’s the one that taught me it was possible in the first place.

[Via http://secondhandsaint.wordpress.com]

Slept in..

I really do not like sleeping in. I cannot explain how horrendous the feeling I get is when I wake up late and see the clock or that the sun is too high.

In bed..asleep. Mum walks in, “Are you going to school today?”

Me, “?!!!!!!” Ooh Noooo.

I hurry and throw on my running gear. Mum says, “Are you going running…are you gonna shower?” Like I don’t have time for both? I didn’t

“Mutti, the day I stop running, is the day Hell freezes over and becomes and ice skating rink for the very mad.”

 

[Via http://allascanoe.wordpress.com]

Thursday, February 18, 2010

Week Six, Day 3

Just to make sure, I got in all my workouts this week, I did two back to back. (oh sorry, that was my right hamstring yelling for dear life…)

Task today:

Alternate 1 min sprints with 1 min jogs.  The program doesn’t actually give a specified time, so I made up my own.

4min walk (@4mph) then 20 mins of alternates.  Walk 1 minute (@4mph) Jog 3 mins (@6mph).  Please excuse the ADD run.  My body was still a little sore and I hadn’t eaten enough to fuel myself well.  So I worked with what my body could handle.  I’m getting so smart, aren’t I?!

I made a date at my friend’s gym because I just needed a change of scenery.  At this point, I’m like my daughter that used to pee in her diapers, remove them from her little bottom, and bring them to me when she was done.  She was telling me she was good and ready for the potty.  And my body is telling me it is good and ready for going outdoors.  But today I braved a 45 minute commute in the freezing cold so I could work out in the non-comforts of another gym.

This one however was state of the art, with tv’s and iPod connects, and machines that for the life of me I couldn’t figure out how to start.  It made my gym look like…well, not a gym.  As a matter of fact, I’ve decided my gym can no longer carry the title of a gym.  I’m now calling it a G.  Until they get better machines and raise the temp above 55, it doesn’t deserve the other two letters.  Anyway, I digress.  The point I am making is this gym was like a megamall compared to my little G.  I thought to myself, if I get bored running in here…then I need to do us all a favor, and just GO OUTSIDE ALREADY!

Well, I wasn’t bored, but I was one thing that I NEVER expected to be…HOT AS HADES!!!

I guess my body has gotten so used to the 50 degree temperature in my G that I couldn’t figure out how to breathe in the warm and probably much healthier atmosphere.  DAMN, it was HOT!  In that 30 mins, I sweat more than the first time I taught a Hip Hop cardio class and tried to work my students until they were sore, and only ended up making myself sore from slipping in a puddle of sweat I’d formed under myself.

Today, I was drenched after 5 minutes…No joke!  And very glad I brought extra underwear because I could literally wring the sweat out of my drawers at the end of my run.  Sorry, that might have been too much of a visual. I wasn’t particularly bored but I do know going there wasn’t worth it at all.  $5.50 metro fees and 1.5 hours commuting back and forth just to watch Spongebob for 5 minutes while my face literally melted to the floor.  The gym is great, for anyone looking for a nice facility. Definitely check it out, but don’t expect to be comfortable running…

Tomorrow, I am taking a day off of training and will do my last required run of the week on Friday am.  However, in anticipation of next weeks race, I am going to do a recovery run on Saturday OUTDOORS.  I figure my body needs to go through the treadmill to concrete transition either way.  Might as well do it before the race.  I’ll let you guys know how it goes!

laters,

an anonymous black girl who despises running, and hot a$$ gyms

[Via http://runblackgirlrun.com]

TBR Bull Session Packs R.O.X.

The TBR Bull Session, the first of a series of talks for runners and participants of the TBR Dream Marathon packed R.O.X. in Bonifacio High Street last night as Jaymie Pizarro a.k.a. The Bull Runner talked about her first marathon experience and how she dreams of helping others achieve their goal of finishing their first full marathon.

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Jaymie talks about her first time – marathon. “You never forget your first time.” :)

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Mixed emotions filled the atmosphere.

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The “Executive”: Hector Yuson of Second Wind behind bars with Mayen and other TBR Dream Marathoners.

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SPEAKERS:

  • Susan Lafferty – Susan has spoken at numerous first timer events and panels around the world.  She has run 25 marathons, including Boston (PR of 3:47) and 2 Comrades Marathon, one of the world’s top ultramarathons which covers 89km in South Africa.  She is a 44 year old mother of 5 and is the wife of TBR Dream Marathon Race Director, Jim Lafferty.
  • Neville Manaois – Neville is the team principal of Pinoy Ultra Runners and co-owner of Secondwind Running Store. He brings with him years of experience as a long distance runner.
  • Anton Diaz – Anton has been running since 2007. His first marathon-for-a-cause was in July 2007 guided by the P&G Runner’s Circle and its coach then, Coach Jim Lafferty.  Anton hopes to run his second marathon this year. He is behind one of the Philippines’ top blogs: Our Awesome Planet.

(From the TBR Blog)

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Jaymie also introduced her “Dream Team” or the people behind the TBR Dream Marathon.

(From L to R) Edward Kho, Course Manager, will handle the marshals, volunteers and support staff. TBR holding up the Dream Marathon poster. Next to TBR is me. I take care of Legal and Special Concerns. Beside me is Neville Manaois, Assistant Race Director. Not in the photo is Race Director, Jim Lafferty.

[Via http://therainman96.wordpress.com]

Tuesday, February 16, 2010

Adventure Run Stats & Figures

The following are the statistics and figures taken from my GF 305 watch during my adventure run from vicinity Monumento, Caloocan City to Baguio City. The GF 305 readings could be more accurate than the kilometer post markings but it could be the other way around. I really don’t know. But there are kilometer posts which are accurately in sync with the distance registered in my GF 305. The Province of Pangasinan has the most accurate distances in-between kilometer posts. Pampanga & Tarlac kilometer post’s placements are not accurate as this may be a result of the Mt Pinatubo eruption.

1st Day (February 9, 2010): From Km Post #10 to Km Post #56

Morning Run

Time of Start: 6:25 AM

Distance: 26.34 kilometers

Time: 4:17:09 hours

Average Pace: 9:45 minutes per kilometer

Average Speed: 6.1 kilometers per hour

Total Calories Burned: 1,680 cal

Average HR: 119 bpm

Maximum HR: 147 bpm

Afternoon Run

Time of Start: 4:00 PM

Distance: 20.57 kilometers

Time: 2:42:45 hours

Average Pace: 7:54 minutes per kilometer

Average Speed: 7.6 kilometers per hour

Calories Burned: 1,353 cal

Average HR: 130 bpm

Maximum HR: 152 bpm

2nd Day (February 10, 2010): From Km Post #56 to Km Post #102

Morning Run

Time of Start: 6:13 AM

Distance: 30.61 kilometers

Time: 4:47:19 hours

Average Pace: 9:23 minutes per kilometer

Average Speed: 6.24 kilometers per hour

Calories Burned: 1,961 cal

Average HR: 118 bpm

Maximum HR: 139 bpm

Afternoon Run

Time of Start: 4:36 PM

Distance: 15.74 kilometers

Time: 2:16:12 hours

Average Pace: 8:39 minutes per kilometer

Average Speed: 6.9 kilometers per hour

Calories Burned: 1,047 cal

Average HR: 122 bpm

Maximum HR: 146 bpm

3rd Day (February 11, 2010): From Km Post #102 to Km Post #160

Morning Run

Time of Start: 6:37 AM

Distance: 35.12 kilometers

Time: 4:50:37 hours

Average Pace: 8:16 minutes per kilometer

Average Speed: 7.3 kilometers per hour

Calories Burned: 2,397 cal

Average HR: 124 bpm

Maximum HR: 146 bpm

Afternoon Run

Time of Start: 4:53 PM

Distance: 23.47 kilometers

Time: 3:55:59 hours

Average Pace: 10:03 minutes per kilometer

Average Speed: 6.0 kilometers per hour

Calories Burned: 1,402 cal

Average HR: 113 bpm

Maximum HR: 137 bpm

4th Day (February 12, 2010): From Km Post #160 to Km Post #192

Morning Run

Time of Start: 9:31 AM

Distance: 20 kilometers

Time: 3:04:06 hours

Average Pace: 9:13 minutes per kilometer

Average Speed: 6.5 kilometers per hour

Calories Burned: 1,263 cal

Average HR: 118 bpm

Maximum HR: 146 bpm

Afternoon Run

Start Time: 4:30 PM

Distance: 12.40 kilometers

Time: 1:41:34 hours

Average Pace: 8:11 minutes per kilometer

Average Speed: 7.3 kilometers per hour

Calories Burned: 852 cal

Average HR: 123 bpm

Maximum HR: 135 bpm

5th Day (February 13, 2010): From Km Post #190 to Km Post #250

Time of Start: 5:45 AM

Distance: 58 kilometers

Time: 9:17:35 hours

Average Pace: 9:45 minutes per kilometer

Average Speed: 6.1 kilometers per hour

Calories Burned: 3,512 cal

Average HR: 118 bpm

Maximum HR: 142 bpm

Total Ascent: 3,394 meters

Total descent: 2,102 meters

BOTTOMLINE:

Total Distance Covered: 242.25 kilometers

Total Time (Run/Walk): 36:53:16 hours

Total Calories Burned: 15,467 cal

Weight Before The Run: 140 lbs

Weight After The Run: 145 lbs

[Via http://baldrunner.com]

Training on the road (away from home)

 I found myself away from the comforts of home for 5 of the last 7 days.  I spent some time in the US during the week for work and then visiting family over this last weekend.  Most times we spend time away from the comforts of our home we find ourselves getting out of routine.  I am no exception.  Whether it is diet, exercise or sleep, you may find it tough to stay in routine.  When we return home after these excursions we find ourselves trying to catch up to our regular schedule.  Here are a few things to keep in mind while away from home.

Check ahead to see what facilities and weather awaits you at your destination.  This allows you to plan ahead.  Sometimes it is as simple as allowing you to bring the appropriate gear for the conditions and facilities that await you.  While in the US, I checked my hotel online to see that they had an exercise room with a treadmill as well as a pool.  I packed accordingly and was able to run, spend time on my core and put in some laps in the pool.

Adjust to your schedule.  While on the road, you may find your time commitments being eaten up by work, family or friends.  Adjusting your training expectations, may seem like a compromise at the time, but believe me 30 minutes on the treadmill, instead of 45 minutes is still better than 0 minutes.  I had 60 minutes of free time between work and dinner while in the US, and I budgeted my time appropriately and hit the treadmill for a shorter than scheduled, but slightly higher intensity run.  I was able to shower and dress in time to meet my co-workers for a nice dinner within the 60 minute timeframe. 

Enjoy the road.  Some people I know wake up 60 minutes early and hit the gym while they are travelling, I like to capture the spare time I have during the day.  Whatever your preference, enjoy the time away from home.  Make exercising less of a chore, something that you have to fit into your day, and more of a choice.  Keep your exercises fun and fresh, work in some exercises that you don’t have the opportunity to do at home and you will find that you can enjoy your time on the road, as well as work off some of those extra calories you may have taken in while travelling

Many of your daily obligations go away while you are travelling, so you may actually find that you have more time than you realize while away on business or pleasure, so make the most of it, and remember to enjoy the destination.

See you on the road

[Via http://fifteen30.wordpress.com]

Sunday, February 14, 2010

I Must Be Mad!

So, last weekend my legs felt like they were missing running, this morning I wondered about my sanity getting up to run!

I met up with an old Cambodia friend who was in town for the weekend last night for dinner and a few drinks, and for once it managed to stay at only a few!  Although I still didn’t end up getting home and to bed until midnight; I was horrified when I saw the time knowing that my alarm was going to go off at four.

Four hours sleep would have been nice, it ended up being much less!  My next door neighbour and her friends came home somewhere between 2.30 and 3 and started having a party in her room.  OK, so that’s probably not quite true but with how thin the walls are it sounded like the music was blasting and the conversation was loud.  I should have gone and knocked on her door and told her (to use the language she speaks to the neighbours the other side of her with) to “shut the fuck up!” but I didn’t!

Arriving at the run site there were hundreds of people around, and lots of police with riot type gear!  I’m not sure who the V.I.P was but who ever it was came with a police convoy and lots of bodyguards!  I was feeling quite dazed and confused when I heard someone shout my name, looking up I saw Sayun, the main organiser from ’Jog and Joy’.  He shouted me over and we got chatting, he told me he has done a dvd of video and pictures for me of the Umphang weekend – how sweet.  Then he led me over to the shirt collection point, took me to the front of the table and told the girls “this is Julie, this is Julie!”.

I feel like the other weekend in Umphang has taken me into a little running family, it’s really nice.  Out of hundreds of people Sayun spotted me, and took the time to talk to me, even though he was clearly very busy.  Then, as I was running the return stretch, I heard someone shout my name, I looked up to see, on the outward stretch, ”my inspiration” smiling and waving at me.  Then at the end of the race, as I was looking completely spaced out I’m sure, one of the ladies that had been away came and said hello, and would they see me next weekend on the Sangklaburi weekend.  It was really nice to feel part of something :)

The race itself though was a bit of a night mare.  It was in a gorgeous park, an area of Bangkok that, if I get one of the jobs I’ve applied for, I’ll be living in.  It was the perfect run for me to do a time trial, 10km, completely flat, no pollution (or at least no direct car fumes), I SHOULD have flown around the course.  Not so! 

The heat and humidity were the highest I’ve run in, mix that with three hours sleep and a few drinks last night and the combination really isn’t good.  Not only did I not manage to run the whole thing but I actually had to stop on a few occasions to regain my balance as I was so dizzy and light headed I thought I’d fall over!

I was dissapointed, but not surprised.  I crossed the line at 1 hour and 2 mins – that’s about the same time as I did my first race in.  It makes me think that if I’d been on the same form as I was in Umphang I should have smashed 50mins easily.  Oh well…….there’s always next week……..

[Via http://julieamaycock.wordpress.com]

Ironman Training Week 11 - Saturday

Today was a big workout day.  Wanting to free up tomorrow due to Valentine’s Day, some us decided to do both our usual Saturday long run and our Sunday ride today so that we’d be home to dote on our wives all day.  Aren’t I an awesome husband?  Holly?  Holly?

We met at Fort Boise at 7am for our planned 10-12 mile hill run.  In attendance, we had Paul, Brent, Ryan, Trina, Kerry, Alyssa, Ryan #2, Kelly, and me.  Unfortunately, it rained overnight, so the trails in the Front and the section of Rocky Canyon road we planned to run would be a muddy mess.  So, we called an audible and decided on a run that would give us plenty of hill work, but keep us on pavement.  We ran Fort Boise to Tablerock, then back down into Rocky Canyon to where the pavement ends, and then back to Fort Boise.  I was a little worried how I’d handle the climbing after the really poor hill run I’d had a couple of Saturdays ago.  However, I felt far stronger today and did much better.  The whole group did well today and, for the most part, we maintained a pack throughout the run.  Our route ended up just shy of 10 miles and took 1 hour, 25 minutes.

Following the run, Ryan, Todd, and I planned to meet for a 40-mile ride.  We met at Todd’s place at high noon.  Our plans for the ride?  More hills.  Ugh. 

We rode from Todd’s to Hidden Springs and up Cartwright Road and over to Bogus Basin Rd.  There are 3-4 good climbs involved, and man, my legs were shot.  I really struggled to even keep Todd in sight for most of the ride.  And keeping Ryan in sight is out of the question for me even on the best of days.  But at this point today, even the rolly stuff on the return trip on Hill Road and Floating Feather seemed hard after abusing my legs with so such climbing, both on foot and on the bike, today.  We got back to Todd’s after 40.5 miles in 2 hours, 36 minutes. 

Ryan and Shane

Todd and Ryan

As tired as I was, it felt great to know I now have all of Sunday and Monday as rest days.  I am really looking forward to that. 

Happy VD tomorrow everyone!

[Via http://fitseek.wordpress.com]

Saturday, February 13, 2010

Same Old Same Old

A single point of a solitary 20 year-old sermon stays with me to this day. Mike was a missionary serving in New Guinea, observing from a background in communication and cultural anthropology, that the message that is the most predictable has the least impact and the message that is the least predictable has the greatest. His application was of course, to the church. I think of all the Christian films that I have seen where, the end of the flick brings a resolution to all conflict, an answer to all questions, a re-righting of the world and the suggestion that all would live happily ever after. Makes me sigh in satisfaction to think of the possibility. Recalling my former life as a youth pastor I saw that it did something to my kids as well. They simply tuned it out. They knew that story-book endings rarely happen. The all too predictable message had a negligible impact on them. I think that is also why people sit “Mr. Bean-like” through many services today, drifting in and out of consciousness. We have preached a predictable God to people long enough that they don’t need to bother listening anymore. The compartmentalization of our faith has had the same soul-numbing impact on others. We have allowed ourselves to become people who do church rather than people who are church. Our outlooks, opinions and responses are as appetizing as a TV dinner. People can push our buttons to our frustration and to their delight. Jesus was never predictable. He talked to people that he wasn’t supposed to talk to. He was invited to parties that the religious crowd never got invited to and the party was always better for His Presence. He answered accusation with deep, piercing, soul-searching questions. God has never been predictable. He never will be. He is not into repeat performances. He is a God of endless possibility. He never changes but He is infinitely creative. No two people alike. No two identical snowflakes. He is Sovereign, the Lord of every circumstance, good or bad. I find people every day, desperately interested in and hungry for God. If you push God, you’ll find that as well. If you peddle religion, forget it. Often the reaction that people have to your life will tell you what you are selling. You have stopped living the adventure . . . maybe you never started. Coming to Christ may have been simply a “Get Out Of Hell Free” card or a ticket on the good old glory train where we sing spiritual “Auld Lang Syne” songs all the way to heaven. Maybe that’s good for you, but it’s drier than last year’s bird’s nest to people who are looking for something different from “same old same old”. In my “straining forward” (Ph. 3:13) I hear voices all the time telling me to settle for what is, for what I have accomplished, for stories of how God has moved twenty years ago . . . I unequivocally reject this. Truth is . . . as long as God is, you never know what might happen . . . but it will never happen for people who limit God’s present and future involvement in their lives by their past experience.

[Via http://pumbinator.wordpress.com]

To the Core

I am so excited for this weekend! Z and I have a fun afternoon planned with some friends tomorrow, then its Valentine’s Day, and a 3 day weekend, and I have an errands list about a mile long that I can finally put a dent in! I am a huge dork for loving my errands list, but there is nothing better than crossing off things as you do them.

The weekend is already off to a great start, when I got these at work:

So beautiful! And Z told me I wasn’t getting flowers this year :) Best. Boyfriend. Ever.

Since we are having leftover chili for dinner tonight, I thought I would talk about my new fitness goal, since I reached my 3 mile goal yesterday!

While I want to continue running, I don’t want to push myself too hard too fast, so I am going to keep running as I have been and work on making it an “easy 3 miles”, rather than pushing myself to reach it. Not too exciting, but hopefully I’ll have another running goal in the future :)

I love yoga and have always enjoyed the stretches and sun salutations. But there are two things I always have a problem with:

Plank Pose

Boat Pose

Photo credit: yoga.about.com

The thing is, I don’t have a strong core. I have a hard time holding myself up for the plank, and I cannot even nearly do the boat pose to save my life!

Through some research I have learned that core building isn’t just about doing crunches, but a variety of exercises that target both your abdominals and your obliques (those muscles on the sides of your back). Looking for a good routine, I found  a 15-minute abs workout on sparkpeople.com and I thought it was great! I have never done core workouts more than the usual crunch-up-crunch-down, so this should be a challenge. Plus it has moves that works both the abs and obliques — score! I’m calling this my To The Core Challenge. Over the next 30 days I will:

-Complete SparkPeople 15-minute abs workout 5 times a week

-Time how long I can hold a plank pose once a week

-Stretch for longer before and after workouts (to help my legs so in the air for that boat pose…silly hamstrings!)

At the end of 30 days, my goal is to be able to hold a plank for a minute and do a boat pose. Anyone else who wants to join in with me, should!

Sorry no food post today, but never fear, this is going to be a yumventures kind of weekend!

[Via http://yumventures.wordpress.com]

Thursday, February 11, 2010

Not Forgetting Our Condura Carbo-Loading Party

I almost forgot posting our recent Carbo-Loading Party (CLP) we had at Joey Peperroni, The Fort last Thursday, two days before our scheduled Condura Skyway Marathon. The get-together was a record-breaker of sorts, attracting more than 75 runners, mostly from the Takbo.ph website forum.

CLPs are a runners favorite way of getting together, sharing their running stories while loading on their favorite pastas. All the formality of the dining table is broken down, allowing food and conversation to flow naturally in cozy surroundings.

It’s also a great way to ease the tension and a nice respite from the rigors of training before the big day comes. Here are some pictures as we enjoyed the moments and later savored in finishing the marathon:

At our table

Th early birds

Table hopping

Doc Pinky and Kikay Runner (Noelle)

Sid and Rey

Angel and Tina

Drunken L (Cindy) & the Flying B (Carina)

Abby and Gabby

JJ, Ambo K, Angel & Tina

Happy bunch!

Vicky and Doc T

Carmen and Mike, sitting

Kikay Runner

Great smile from Z...

(Thanks to Bong and Doc Marvs for some of the pics!)

[Via http://jazzrunner.wordpress.com]