2011 Yearly Archive

Taking it Easy

Distance: 12.26km Time: 2:11 Pace: 10’42 kCal: 1024 Heart: N/A RPE: 3 Type: Recovery


Wow – Another week!?!
Just like that. Work has been keeping me waaaay too busy, and it’s getting hard to find the time to get out and run.

But, I’m still dedicated and I even got a (non-running) friend psyched to come out and join me last weekend for an 8 mile (12k) walk-n-run in Newport Beach. Newport Beach has some amazing sunsets, by-the-way.

Yes. You heard me right. Walk-n-Run!
Thanks to all my Twitter, Blog, Facebook, and local friends for support and advise. I’m talking it easy and enjoying my ‘outings’. This coming weekend I’ll be doing a little 5k race at the OC Fair. Not so much for running as for getting free admission into the Orange County Fair. Howz THAT for motivation!?!

I did this event last year. Wow – last year…
Needless to say I was a non-runner back then and could only run half of it. 5k is now a piece of cake and it’s part of my regular running schedule. But still, one week to go before seeing the knee specialist, so I won’t push it… I plan on taking it as a regular daily run and get my free admission – Yeah!

Newport Beach is a good start

Distance: 12.30km Time: 2:04 Pace: 10’05 kCal: 1072 Heart: N/A RPE: 4 Type: Pain Assessment


So I’ve got 3 months before the marathon and it’s time to start putting in the miles.

Today and tomorrow are 5-6k runs mixed in with 5-6k walks. Then next week it’s all running with some recovery walks outside my regular training.

I know I’m going to be about 3 weeks short on the rest of my training, but I will get all my long runs in before tapering the week before the marathon.

I’ll also have to wait and see what the doctor says about the knee mid-August, but for now I’m planning on going through my routine and build up my mileage. Today’s 5k was a breeze and no pain, so I’ll do a repeat tomorrow and see how it goes.

If all works out, week three will (re)start on Monday!

Running in Paso Robles

Distance: 9.00km Time: 1:17 Pace: 8’35 kCal: 881 Heart: 144 RPE: 6 Type: 1 hour – hills training

It’s been a while since I could go out and run with confidence after my injury last month. So when I snuck out of the hotel just after sunrise, I knew that I was in the right place to get back into the running groove and put my worries behind me.

Read the rest of this entry »

Wow – I did that!

Distance: 10.02km Time: 1:21 Pace: 8’07 kCal: 953 Heart: N/A RPE: 4 Type: Pain Assessment


Wow – I did that!

It was another good day.
After going to the doctor I got pissed off that I’ve got this knee problem.
I rested a little and then started out walking a bit last weekend.
I was out 5 days in a row taking it easy and then did a little running.

 

 

Well, after I got invited for a run around the lake with another runner (a first for me), I decided that I need to really stop moaning about my problems and get out there – without killing myself (I might add).

Read the rest of this entry »

Hi – I’m back running again

Distance: 8.07km Time: 1:07 Pace: 8’21 kCal: 767 Heart: N/A RPE: 3-5 Type: Pain Assesment


Hello every one.
I’m back.
Well… sort of back.

I had some serious pain and swelling in my left knee and the doctor said…

no running, no walking, no cycling, no jumping, no swimming, no sailing, no scuba diving…

 

You get the picture. The worse part was that I was going on vacation to the Rivera Maya with great intensions of running along the beach, climbing the great Mayan Ruins, and scuba diving.
Hmmm…. I guess I needed to compromise.
Read the rest of this entry »

Weekend Walks – A killer

Distance: 13.08km Time: 2:31 Pace: 11’34 kCal: 1023 Heart: N/A RPE: 3 Type: recovery
Distance: 10.49km Time: 2:06 Pace: 12’03 kCal: 900 Heart: N/A RPE: 3 Type: recovery


So last week I hurt my knee doing some sprints. I thought that is wasn’t anything serious, so I decided to take a few days off and walk on the weekend down at my favorite Newport Beach hangout.

The first day I planed to do just 10k, but my wife wanted to do the whole boardwalk (that includes the piers) so that total was around 15k (my Nano is off a little). I think the extra 5k was a little too much because I needed to stop a few times to stretch my leg. That was okay, I deserve it since because I didn’t wear a compression sleeve – I just think it makes me look too weird.

Okay – I guess that’s the mocho man thing – but wearing a pink or blue brace is kinda embarrassing.

So I got home and iced it up all afternoon. Come supper time, I was feeling pretty good.
Then came Sunday…

Read the rest of this entry »

Fartlek and Speed Training is not for me… yet!

Today I was reading up on Fartlek training. It basically allows you to go from a lazy jogger to a racer. Well, I was thinking that could have been me, because I’m a very slow runner… er jogger with a 10k at just over an hour and a 5k always over 30 minutes.

But, I failed to mention that I’m currently writing this post from bed. Why? Well, 2 days ago I did an equivalent of a Fartlek training session and ended up pulling my knee out (I have an ACL tear straight though on my left knee). The reason is that I didn’t run with proper mechanics and with an already bad knee, the speed work only made it worse.

I think tomorrow I’ll be able to get out and do (at least) a 5 or 10k walk. Then it’s back to jogging (easy) and get my chi running working to rebuild my breathing and VO2 max (aka – get back in shape).

There will be time enough for me do speed training in the future, but for now I plan on running regularly and improving my technique at a speed that doesn’t make me sloppy and push my body to injury.

Wish me luck – and we’ll see how it goes. After all, it did do 4 10k races last month with no problem!

Week 6 – In Canada


It was hot a humid in Canada.
Plus with all the jet lag and work, it was very hard to get out and run. Only had a few days to run before the Amy Thompson Run on Memorial day, too.

Now THAT was HOT and HUMID!

I was really out of my element there. I thought I only had a weakness for hills, but after this last week, I realized how spoiled I am living in Southern California where the weather is usually dry.

But now I’m back from my trip and feel like I can sleep for a week. I didn’t get to run that much either, so that might be another reason for feeling so tired.

Hmmm… as for sleeping all next week, seems to me that I still need to wake up for my runs.

My Pasadena 10k Race Report

Distance: 10.12km Time: 1:08 Pace: 6’49 kCal: 1118 Heart: N/A RPE: 6/7 Type: 10k Race


This was my third 10k of the month and I think it was one of the most organized races I’ve been to yet. It was held on a school campus and the road closures and organization for parking was excellent.

Plus the camera people were all over the place before the races coming up to people asking if they’d like their pictures taken.

Everyone was happy and cheerful.

 

It’s hard to believe that it was extremely cold and pouring rain.
I’m sure glad I had my umbrella – but I needed to pack it away before the race.

I must admit I’m getting more organized with this whole race thing, too. I had my knapsack and it only contained the necessities. No kitchen sick, or extra food – Just a clean fresh pair of socks…
I love clean socks after running – it’s like being in heaven.

The day before I drove through the race and I knew there were no serious hills (yeah!). So I was pretty confident that I was not going to get lost. I also checked all my equipment the day before (lesson learned).

We lined up in the coral and once again I’m at the back with half the people still holding their umbrellas. Each time I tried to inconspicuously edge my way under one, I got looks of hostility. Oh, well. Take it like a man. 52°F and raining – while I’m in my shorts and t-shirt.

At 3 minutes to the start, I link up my foot-pod, GPS satellites, and heart rate monitor to my watch. Oops, the HRM in not linking. Oh crap – not again. But with experience, I said what-the-hey and just turned it off (later I found out that the battery died overnight). No music this time either. I wanted to focus on my running.

At 7:30 I’m ready to go, but still no start signal. I was getting cold.
Three minutes later we’re off.

It was raining quite a bit, but at least now I was on the move and started to warm up.

Before I knew it we passed the first 1k. It was all down hill no I ran a faster-than-normal pace. Next, around the curve and up a small hill – these were nothing compared to the week before… so up I went. I flew by the first water station and kept on going.

I was looking to someone to follow. But everyone was either faster or slower than me. So rather than keep a steady pace, I let the road and gravity dictate my speed and stride length. I then found a group of runners that I could be with. But only a few minutes later we reached the 5k turn-around and they were gone.

Once again I was on my own.

At the 4k mark I grabbed some water, and as I was sipping it, a 7 to 9 year old boy whizzed right by me. Thirty seconds later the puffing mother slowly passes on my left. That was some cool excitement.

I saw my wife just after the turn-around and knew she was going to get a PR and easily break 1 hour. Me? I was doing pretty good and my ankle was still behaving. My goal was to get under 1h08m and at a 33m turn-around time it was looking good.

Ten minutes later I was day-dreaming and noticed that my pace was a lot slower than it should be, so I picked it up again. Five minutes later I was doing it again. I guess the sound of the rain is just too soothing for me. But finally I become more aware for what I was doing… I was running! Oh, that’s right.

I felt like Forrest Gump running from coast to coast.
At the 8k mark I became more aware of what I was doing and finally become more alert. I slacked off a bit and I was determined to make up lost time, but it was all up hill until the end.

So I did the best I could and sill couldn’t find anyone with the same pace. As I was passing people that were walking and encouraged them, knowing that we were almost to the end. After doing that I few times, I looked behind me to see those that I just talked to, bringing up the rear. That was when I felt like Forrest Gump running from coast to coast.

I felt sorry for leaving them behind, but the end was near and I wanted a string finish. I came around the final curve and saw the finish line just up ahead. The half-marathoners were also coming in now (they started earlier), so I finally got to run with the pack. Next thing you know, we’re all sprinting towards the finish line.

Did I break 1h08m? No. Missed it by 29 seconds. But I’m sure I could have if I didn’t loose focus. I’ll know what to look out for next time, so it was another great experience… and that last 30 seconds sprinting in the pack was very exhilarating.

Oh, and my wife? Yup! She broke one hour!
Time to celebrate.

Week 5 – Before my trip


So this was the last week I could train locally before my trip to Canada. It rained on Monday during my 3 mile run and poured on Tuesday during my 4 mile run. Wow, you’d think that after the Pasadena run last weekend we’d have enough rain.

But that’s okay. I managed to put a few runs in before going on my trip because I knew I’d have a busy schedule. And boy was I right. After arriving on Montreal my running routine became a thing of the past.

So let’s see how next week goes.