Second Test Passed!

So I had two tests for myself that would be a good indication on how well I was responding to endurance running and whether I was improving at all. The first I already passed, which was to run the day after the marathon and not feel sore doing so. The second was to run a long run within a week after running a marathon.

So I decided to do test myself by running a half marathon (or close enough at least as a shortcut I took decreased my run by .4 of a mile), one that I have wanted to do for a while but haven't been able to because of some race or other that prevented my from this test, besides the fact that I knew I couldn't before. I would park at the bottom of the hill my parents live on and run to their house, which was about 6.5 miles away. The trick here was that there is about 947 feet of elevation gain for the whole run, most of which was in the first half going to my parent's house.

Starting out I felt extremely strong. My legs were solid and I knew today would be a good run. Almost immediately I started on a 1/2 mile of flats and then went straight into a steep hill, which lead into some more not as steep hills. This continued on all the way to their house with only two respites: one a downhill section, which of course meant I had to go back up, and two a flat section. So I knew getting to their house would be a little slower. It ended up taking 59:54 which was a 9:26 pace. Not bad at all and I wasn't feeling any ill effects from the marathon the Sunday before.

So I rested for about a half hour and talked to my parents for a while before refilling the water and heading back out. In the beginning it was tough, even though it was all downhill, because of how cold it was, which caused my sweaty shirt and cooled down body to become very cold, and because I filled my water bottle up with ice water and had to carry it, thus making my hand very cold. Anyway, about a half mile later I finally warmed up again and was flying down the hill, onto the flats, and then to the first minny hill, which I walked. I started feeling a little tired at this point because I was about 9 miles in and 1 1/2 hours of running and I hadn't eaten anything more than a doughnut and a small glass of OJ since 7 AM (and it was 11:45 AM).

To this point I was running around 8 minute miles down the hills, so I was still taking it a little slow. But then I hit the one massive hill that was on the way back and slowed considerably. This hill took me a little over 11 minutes to complete the mile, but it was another victory. Last year before the SF marathon I attempted to run this hill. I went into it thinking I would conquer it and start getting into shape. I didn't even get half way up it, and at that very slow, before I stopped and sat on a bench to rest my aching legs and overtaxed lungs. I turned around and didn't run again, other than a mile or two on the treadmill, because of how out of shape I was. Of course it was about 90 degrees and I had zero training before that run, but the mind is hard thing to fool sometimes. Anyway, this time I attacked it and kept at it, and this isn't some small hill. About 300 feet elevation gain in less than a half a mile.

Once to the top it was a race to my car to see how much I could better the second half of the run. Eventually I came in at 1:55, or a tad over five minutes faster than the first half. My pace for the 12.7 miles was 9:06 a mile.

I think I passed this test with flying colors and now feel very secure in how well my body handles the endurance runs and the hard pounding on the legs. And with 3 marathons and 1 ultramarathon under my belt I know I can go the distance. Now all I can do is work on improving my speed, which will be a test in and of itself.

No goals with this one, though, and no personal tests. This one is simply: run faster!

To Slay The Pacing Demon

One of the cardinal rules that all runners must follow when running is to pace, pace, pace. In fact, this was one of my mistakes I have noted in the past. So I've read about it, I've experienced pacing and what no pacing does to the rest of the race, and yet I still battle the pacing demon.

I've ran three days straight and on all of them I've paced myself, albeit differently. The first was Saturday and was a 4 mile run where I ran it at a 7:48, 7:35, 7:50 and 8:00 pace. This was a good run and felt good. Pacing wasn't too bad, a little bit sporadic. I could tell that this pace would be too hard to run a marathon at right now.

Sunday was an altogether different pacing practice. I went running with a few friends at their speed and averaged a 10:37 pace. This was a bit slower than what I am used to, and it is still slower than what I want to run the marathon on the 4th at (which is around a 9 to 9:30 pace), but it felt good to slow down and run around a 10 minute pace. I was able to cover 6.3 miles and I didn't feel winded at all, nor did my knees and legs respond negatively. So experiment number two done.

Today I decided to do 6 loops around my house, where each loop is 3/4 of a mile. It was a bit hot out, reaching into the mid eighties when we've been used to the mid to low seventies, but not so bad that it slowed things down too much. Anyway, I set out trying to run my marathon pace and hold it steady. But, and there always seems to be a but when it comes to pacing, I set out at a jog and it felt great. I was running slower than usual but this was my jogging pace. It was extremely comfortable and easy run. My pace was 8:16, 8:15, 8:18, 8:16 and the final .37 miles I ran faster on purpose at a 7:57 pace. So my pace was extremely steady and consistent. Amazing, and my half marathon pace where I usually start out fast and slow down by the end is an 8:25 pace. So this shows me that my steady, easy pace will probably do much better if, and this is a big IF, I run the proper pace for the actual race.

Final piece to the puzzle. At the SF marathon I ran a very consistent first half marathon that was paced amazingly. I actually ran a second half of the first half of the marathon (if that makes sense, or miles 6.5-13.1) with a negative split, which was a first (too bad I didn't hydrate well enough and couldn't capitalize on the steady pace). All my races have been fast beginning with a slow finish.

So coupling all this together will lead to a great PR for the Silicon Valley Marathon on the 4th. My problem though, and this happened today, is that when I set out at what I think is a steady pace it always seems to be faster than what I am shooting for, except when I am running with other people (such as my friends, or at SF with the rest of my corral). So practice I will, nay, must, in the next week that I am running before I taper and rest. With any luck I will slay this pacing demon.

Night Running

Ah, I sure do love night runs. There is just something about running in the dark with the cool night air with everything completely quiet. Of course you have to watch out for the errant sidewalk jutting out that you can't see until the last minute, or dogs that mysteriously jump out at you from seemingly nowhere. I love running at night every time.

And my night runs feel so strong compared to daytime runs. Can't understand why. Today, for example. Ran 4.33 miles (weird number, I know, but that was what our loop came to) and my legs, lungs and overall endurance just felt the strongest it has ever. Perhaps there is a residual effect from the 50k, perhaps some increased lung capacity or something. Who knows, but I felt like I didn't just run a 50k a week ago and felt like I had come into this completely rested, say, perhaps, as though I had tapered off and today was the big run.

Can't get enough of night runs. I need to do more of them.

Giddy Up Horsie!

Cause I'm back in the saddle again.

After a week long hiatus in order to rest the right foot I was finally able to put the running shoes on and hit the pavement. It started out feeling great, but I soon realized that it wasn't going to be my best running day. At mile 1 my Garmin beeped and it read 7:33. Way too fast for my first mile back. I tried to slow it down but I was already in trouble. My stomach was becoming unsettled. You see, I made the rookie mistake and went running on a full stomach.

My plan was originally to run before lunch, but I couldn't resist watching Federer vs. Hewitt, so I postponed it to the afternoon, when, unfortunately, it would also be hotter. That being said, I didn't want to wait any longer after lunch as I set out to run. This would ultimately be my downfall. As I reacted to my stomach I slowed to a walk. Then I resumed running, only to walk another 3 times. It has probably been over a year since I've had to walk that much for a 5k.

Oh well. I was just excited to finally get out there and begin running. Ultimately, as well, I had to get out there on my right foot and make sure the injury from the marathon wasn't anything too serious. Luckily I didn't feel any pain in my foot (although I didn't get too much downhill in, which was where it really bothered me last Saturday).

So all was not lost. Not the best run, but I was happy to find the foot seemingly healed. Now I will see how I run tomorrow. A 10k in Felton on a semi trail running course, which means some hills (most of the course is paved roads but I believe there will be a 300 foot elevation climb on one hill). With the temp cooler and my stomach not full, I can really take the measure of my right foot.

7/15 - 7/21 Summary

This was a good week for me in terms of running and exercising in general. I was able to do a variety of terrain and worked a lot of different muscles, giving me a nice all around workout.

Sunday - Half Marathon + .55 Mile Warm Up
Monday - 4.12 Treadmill
Tuesday - Rest Day
Wednesday - 3.85 Trail Running, 1.26 Treadmill
Thursday - Rest Day
Friday - 4.22 Treadmill
Saturday - 7.05 Trail Running

The week started with the Jungle Run Half Marathon, so I was able to get in a decent distance at a good time, comparative to the running I should be doing for the Marathon. Pace was good and I wasn't tired or sore from the race, so that is always a good sign. On Monday I went in and did a 3 mile warm up before working out my chest and triceps, and then did a 1.12 mile cool down at a 1.5% grade on the treadmill. This was important because I wanted to see how my legs felt the day after the Half Marathon, which again, as stated above, is a good measure on how conditioned my legs are becoming.

Tuesday was a rest day, but for the purposes of this site a rest day simply means I didn't run. Instead I did a 16 mile bike ride that had a total of about 700 feet elevation, 500 of which came at the last half mile. I love throwing in a bike routine because it still works out my legs but doesn't stress them as much as running. Wednesday rolled around and the fun began. I went out first and ran 3.85 miles of trail running with an elevation gain of around 500 feet, again most of which was in the last mile. Then I went into the gym and worked out my shoulders, with a 1.26 mile gentle cool down.

Finally I come to Friday, which again was a weight training day. I ran 2.11 miles for a warm up, then worked out my biceps and back, and then did a 2.11 mile cool down. So far the week was pretty easy, until I came to Saturday. It started with a 3.85 mile hike with my sister that had a 500 foot elevation gain. Great trail to hike and is in fact the same trail I ran on Wednesday. Then my sister left and I ran the same trail, but then when I got to the top I turned around and did the trail in reverse, giving an elevation ascent of around 800 feet, running for a total of 7.05 miles. This was a killer. I hadn't felt this beat up since I ran the Marathon and Half Marathon last year. My left knee ached and my right calf was pulsing.

All in all, I ran 33.85 miles, the second highest miles per week yet. Great week and I think I learned a valuable lesson, one that I have always known but never actually experienced, which is that trail running is a completely different sport from concrete/pavement/road running. This week things will taper off and I will hopefully get in around 10 miles as I lead into the weekend and my first big run of the year.

Complacency Is A Killer

There are two elements to running/staying in shape that are absolutely essential in keeping track of: consumption and laziness. Although there are times when you are bombarded by both your nutrition/hydration and laziness, we are more often than not to be tempted by one over the other at any given time. This is what has happened to me.

My motivation is there and kicking laziness’s ass. So no problem there. My problem recently has been my eating and hydration habits. Starting last year I started running a ton in order to lose weight and live a healthier lifestyle. Immediately after the Marathon I started dropping the weight. Everything felt great. I was exercising and eating healthy. I had cut away the sodas, which was pretty much the only fluids that I would drink before. Everything was feeling great.

In the meantime I had also been reading a lot about other runners and how they have tackled the training and nutrition elements of running long distances. Many always talked about how not drinking sodas and eating sweets, eating healthier lunches and dinners lifted their spirits and made them feel that much better. I concurred with them, but didn’t think it made that much of a difference.

Back to present time, I had finally reached my goal weight, or close enough, of 178 (a few more pounds off won’t hurt, but I am happy at this weight), which is a staggering 35 pound lose over a year’s time period. Everything was working. My speed and endurance were both growing with my shrinking body fat percentage. So what happens? I begin to become complacent and say “You’re still running a ton, you can eat fast food again, eat sweets and drink soda, you’ll be fine”. So I did just that, and have been doing that for at least 3 weeks. Now I am not one to say no sweets or sodas ever, but in moderation, right?

Well I’ve reverted back to 4-6 sodas a day with next to zero water. What kind of runner is that? How can my body support itself on that, especially when you throw in the nasty fast food and refined sugars of ice cream and candy? And I can feel it, especially the last few days when I have been conscious of what has been happening. Now I understand what others are saying when they describe how their bodies feel in similar situations. I don’t feel as healthy even though I am running the same amount, probably more. My speed and endurance are improving, but will those begin to slow if my eating and drinking habits continue the way they are? I think so.

Complacency is a killer, and that is where I have come to. My weight is where I want to be, why worry about food now? Why would anyone think this way? I knew what I had to do to become healthy, why does that change now that I have reached target weight? It doesn’t, but the mind plays tricks. I think this is essential. Learn to recognize complacency in your eating and hydration habits, learn to understand when you are becoming lazy and shirking the necessity of continued exercise. When you master that then you will certainly be better for it, both mentally and physically. Now I have to act on this recognition. I don’t think I need to cut all sweets and sodas out, as I have always believed, but moderation is the key. More water, healthier foods equals better fuel for the body.

That is not something I want to become complacent about.

A Week of Cross Training

This past week was perhaps one of my most non-running weeks in terms of days ran. 4 out of 7 days I did not run at all, although I did do some other exercising.

Sunday - Rest Day
Monday - 3.05 (Treadmill)
Tuesday - 7.02 (Paved Path; 1hr Timed Run)
Wednesday - 5k Race, .55 Mile Cool Down (Paved Road)
Thursday - Rest Day
Friday - Rest Day
Saturday - Rest Day

Despite the 4 non-running days I was still able to log in 13.72 miles for the week, above my previous training goal of 13.1 a week. Monday I ran some on the treadmill as a warm up for some weight training, which I try to do at least 2-3 days a week. Tuesday I decided to do an hour long run at a decent, but slower than usual pace. This is something that I have neglected to do in the past because I always focused on the miles ran rather than the time spent running. And finally I ran the 5k on the 4th.

Where running stopped I added in a few other activities: Softball and Tennis. I think it is a must, not only for running, but for all around health to cross train, to do more than one or two activities. Softball is a sport I love to play with the friends but don't to do it too often. On the 4th, after the 5k, we were able to get a game scheduled. It was a 100 degrees I might add, so that was tough. Using my Garmin Forerunner 205 I found out that I had run about 2.8 miles in the almost 3 hours of actual play time. Not a bad workout, one that works the upper and lower body muscles. And finally I went to Yuba City to play in a tennis tournament with the family. I was in mixed doubles with my sister Rochelle and my parents were in a different draw playing mixed doubles together. Again, the weather was 100 on Saturday and mid to high 90s on Sunday, so we had our work cut out for us. My sister and myself were in a round robin draw since there weren't quite enough teams registered. Only three total. Kind of a bummer, but then you look at the bright side and realize that you are guaranteed 2 matches. So pluses and minuses, but a huge plus is that we won both matches and thus won our draw, adding another 1,000 points towards entrance to the Grand Prix Tournament at the end of the year. So after 4 hours of tennis in a 100 degrees I feel I had adequate exercise for the running I missed.

Now on to the Los Gatos Jungle Run Half Marathon at the end of the week, one I've been looking forward to for a while now. I think it'll be the best showcase of how my training has come along, more so than the Santa Cruz Half Marathon I ran earlier in the year, and it will be good preparation for the San Francisco Marathon at the end of the month.

New Training Routine

Recently I've felt that I needed to step up my training for two reasons. The first is the obvious one, which is that my pace and endurance has outstripped the amount of miles that I've been running every week (which was an average of 13.1 a week) as well as only running roads/paved paths. The second reason is that I now know that I will have to run more often in more varied terrains in order to increase my endurance. This past week was my first week in a step towards that direction.

Sunday: 10k Race, 1.5 mile cool down (Flat, Paved Path)
Monday: Rest Day
Tuesday: 13.15 (Flat, Paved Path. Endurance Run)
Wednesday: 4.11 (Treadmill. Five .25 Mile Speed Legs)
Thursday: 5.56 (Trail Running)
Friday: 3.48 (Trail Running)
Saturday: 4.02 (Trail Running)

I started the week off with a 10k race and set a PR. Always feels good to run a better race than the one before. I've had a packed few weekends in a row so I decided to take Monday off and rest, but this only lead to some downtime, so I finished Ultramarathon Man. Couple the inspiration from this book with the PR and I went out on Tuesday and ran my longest single day training session at 13.15 miles. Ran it nonstop and faster than I have ever ran a Half Marathon. The kicker with this, though, was that the next day I didn't feel tired or sore, which is much different than my previous long runs. This was a huge check mark off my list of steps that needed to be reached, which buoyed me for the rest of the week. Finally, the last two stages of the week: speed and hills. I did a short speed session on Wednesday and then the rest of the week was all Trail Running at Mount Madonna. Elevation gain was huge, with the last run amounting to about an 1,100 foot ascent over 2 miles, 3/4 of which was in the first mile. In addition to the running I was able to get in about 8 miles of hiking. It felt great to hike the same trails before or after my runs. Could focus on the trail and actually feel the calves and hamstrings burn. Great trails.

With my endurance run, speed runs and hill running worked into my routine I feel much better about my endurance for the upcoming Marathon. Couple those with the 38 miles I ran last week and I am very pleased. The next step would be to continue this routine through the coming weeks and months and watch as my endurance grows.

An Inspired Training Session

Today was just one of those days. Last night I knew that I wanted to go for a long run. I set my goal today for 8 miles and my original intention was to wake up early and run it in the morning. That didn't happen. I was too tired after having watched Ocean's 13 and then read some before going to bed. The clock read 2:00 AM. So the afternoon rolls around and I eat an early dinner then sit down and read some more of Ultramarathon Man. After reading about Karnazes first Western States 100 finish I was so inspired I started thinking lets push it to 10 if I am feeling good.

Hit the bike path and start out at a nice even pace at around 8:15 a mile or so. Soon enough I am feeling good so I decide to push it to 5 miles before turning back, but that wasn't enough! I started feeling the runner's high. Perhaps the first time I have ever recognized it for what it was. I was 6.5 miles into the run and started smiling and hitting my stride. Everything felt great when I usually start to feel tired. Hell with it, gonna do 13.1 miles today and make this my endurance run for the week. The kicker, though, is that I want to run it faster than I did in Santa Cruz last April, and I want to run the entire way without stopping or walking (which I had to do in Santa Cruz). Before I knew it I was back at my car having run 13.15 miles without stopping at a 8:29 a mile pace. I came in at 1:51:41, or 7 minutes faster than my previous best Half Marathon event.

This week has been a strong week for running and it is only just beginning. I leave for Mt. Madonna on Thursday and I know I will get at least a couple of 5-7 mile trail runs in, which will most certainly improve my endurance. Before long I will be running the SF Marathon and should be in great shape to finish strong. One can only hope.

Ongoing List of Mistakes and Lessons Learned

I find that there are many mistakes that I make and lessons learned almost every week that I run. Some lessons I continually learn over and over, others are experienced for the first time. The list below will be an ongoing project, one that I will compile, in no particular order, for myself as well as any other runners who are trying to learn from their mistakes as well as the mistakes that others have made. Ultimately this list will remind me of what not to do as I march ever onward towards that first Ultramarathon.

1. Don’t overtrain; allow ample rest for your body to recover. Mistake: I was running and exercising continuously for days on end, sometimes 2 weeks straight. It never bothered me until I threw in 6.5 hours of tennis and then less than 12 hours later I ran a PR in a 10k. Problem was no rest and then went straight into two events where I exerted more energy than normal. Legs became tight and I couldn’t run for a few days.
2. Eat and drink properly before an event or training. Mistake: Seems simple enough, but not always the case. I ate lunch at noon and the only fluid I had was a 40 oz. of coke at noon. Then I went and trained at 6:20. Result was I didn’t have the energy and hydration to be able to complete the training at the level that I wanted to train at.
3. Don’t run on autopilot! Mistake: In the few races I have run this year so far I would always get tired and allow myself to run slower. I finally turned off autopilot and kicked it into high gear, overtaking the man in front of me at the end of the race. My legs have the strength to push on and I can dredge up more energy to increase my speed.
4. Slower first mile then pick up pace. Mistake: Starting out the race on cold legs at a fast speed. Run the first mile at a good pace to warm the legs up, then increase the pace to the desired speed.
5. Train with discipline. Mistake: Setting out and doing the same run, the same distance over and over again. Vary it up and go for a long endurance run, then do speed workout at the local track, then change it up and do a tough hill climb. The combination will ultimately put you in better shape and prepare you for the longer runs. Also cross train in other sports. Biking is a good one if you include hills, which will also prepare your lungs for the long runs.
6. Pace, Pace, Pace. Mistake: My only races last year, the SF Marathon and the SJ Half Marathon, were run at terrible paces. I started out much faster than I should have and sapped my energy for the rest of the race. Each race takes a different pace. The 10k, for example, runs at 7-7:30 pace for me, whereas the Half Marathon at 8:30 pace. Mind your paces and you will go farther and faster than you ever have.
7. Treat All Distances The Same. Mistake: I notice when I get ready for a shorter run, say a 4-5 mile run, I tend to drag my feet a little more than I should, and yet when I set out with the mind frame of running longer than 6 miles I feel light footed and don't drag my feet. Treat all distances as long distances and the miles will go by easier.
8. Run the descents, walk the ascents. Mistake: No Mistake here, I knew that going into trail running that, and especially with endurance trail runs, you walk the ascents and run the descents. This prevents you from blowing all your energy and killing your legs by trying to run the hills too much.
9. Don't run all the descents and don't walk all the ascents. Mistake: At about mile 16 at the Stevens Creek 50k was an extremely steep downhill. I took it like any other hill and tried to run it, although it was too steep to run so I had to lean back and do a half trot. All this did was not necessarily make up some time but definitely hurt my left knee from the massive amount of pressure the steepness caused from trying to run. I would have been better off walking it with that steep of a descent. Same with hills, run the ones that are manageable, and walk the steep ones.
10. Just say NO! Mistake: After running the 50k last week I started to run again. The day went as such. I at lunch at 11:00, then met my brother at the gym at 4:00 and did some weight training on my chest and triceps for about 30-40 minutes, then decided to go out and run for an hour at 5:15 before eating anything. I got .2 of a mile in and knew immediately that it wouldn't be a good running day. Tired legs from the 50k, plus early lunch and hard weight training = no energy and heavy legs. Know when to say no to yourself and either not go out for a scheduled run or stop the run you are doing.

Triathlon Training

One of the first lessons I learned was to not over train, to not exert yourself more than what your abilities will allow. I have continually ignored this small bit of wisdom for some reason, but I never felt hampered in my training. Until now that is, and more so because of the amount of training capped off by an event filled weekend.

I felt pretty tired with very tight muscles after playing 6.5 hours of tennis last Saturday and then setting a PR at a 10k on Sunday. After trying to run on Monday I knew I had to stop and do no running for a few days or I would pull a muscle, something I hadn't done since playing soccer in junior high. So I didn't run on Monday and did some weight training instead. Which leads me to today, the first day that I felt halfway decent. This coming weekend I have a triathlon and another 10k, another action packed weekend that will stress my body yet again, and wanted to get in one last day of training before resting.

Today I wanted to do a mini triathlon to mimic what I will go through on Saturday. My breathing is very inconsistent doing freestyle so I can only go a short distance before resorting to breaststroke, which allows me to continue moving at a decent pace and still breathe correctly. I started by swimming .6 of a mile (my tri is only 500 yards, or about .3 of a mile), which took about 22 minutes. My transition was long as I had to drive to my bike location, which turned out to be about 30 minutes. After that I jumped on my mountain bike (the upcoming triathlon is a Mtn. Bike Triathlon) and biked 10 miles at a very fast pace, which took 38 minutes. My transition was a couple of minutes, enough time to remove the tire and put it in the back of the car, and then headed out on my run. I was told once by another triathlete during the bike leg to increase my RPMs and pedal more rather than use more energy and pedal in a lower gear. I definitely noticed why today as I went out so fast and hard that by the time I got to the run portion my legs were so tight that I couldn't do the complete 4 miles that I had set out to run, and instead ran only 2 in a much slower time of 17 minutes.

At that pace I know I will do well, I can only hope that my run portion is stronger. Two lessons I learned today. One, don't train more than your body can handle. Two, eat and drink properly before training and events. I had last eaten 6 hours before and the only fluids I had was a 40 oz. of coke at noon. Change both and I know I will begin to see much better and consistent results. Other than that, my week is done as I rest for the upcoming weekend.

The Nitty Gritty of Training

Now down to the nitty gritty: training. After all, this is my journey to endurance, and how could it be a journey without showing how I am preparing myself to accomplish my goals? I started the year out with one basic tenement to my training: to run an average of 13.1 miles every single week. Granted this may not seem much in order to get myself ready for a Marathon or 50k, but it will at least get my endurance up enough to where I can pace myself at a decent pace and not blow all my energy when I need it most. I see some people running 13 miles a day, or doing two hour runs. Eventually I will get there, and eventually is some time in the coming months because I know that it is these longer runs that are going to help my body sustain itself over the long haul. That being said, the foundation to my training is 13.1 miles a week. Recently I have added to my training a few extra activities. One is I started doing trail running. This can do some amazing things to your legs and lungs, both of which make your endurance running much easier. Second is to cross train more in all sports. Currently I cross train in tennis, swimming, biking, weightlifting and occasionally rock climbing, basketball and softball. Running is so focused that a lot of times the muscles you could use or strain in longer distances can be buoyed by the stamina and strength of muscles used by cross training. Finally, I've started trying to increase my speed, most notably my mile pace. When I run a fast mile I notice considerable difference with my lungs and know that I am training my lungs for the pressure and tension that would come with endurance runs.

That puts me to this week, which has definitely been a full week of training. Perhaps not in the amount of running, although I did do a decent amount (26.41 miles), but I was able to get some good cross training in that really completed my workout. First off I started the week with Muddy Muddy, which is a combination of biking and running. I coupled this by going swimming later in the day to try and simulate the tension that I would feel in the triathlons I am racing. As I have said in the past, I am a horrible long distance swimmer. No training + Not swimming for a long time = The slowest swimmer in the world. But I think I finally figured out a stroke, the breast stroke, that will drastically increase the 53 minutes per mile pace I did during the swim portion of the Uvas Triathlon. Anything to not feel like such a fool as wave after wave passes me up. This is decidedly my worst leg of the triathlon and where I lose most of my time. Anyway, the breast stroke helps my breathing, my speed, my stamina... everything. And with the Mountain Bike Triathlon coming up I am on even ground with everyone else on the bike leg (those damn 10-speeds just kept blowing past me at Uvas). That leaves the swim.

Monday I tried to run a fast mile but it was too soon after the 10k and Muddy Buddy of the weekend to feel up to speed. A half mile in at 3:02 I stopped as my legs were too tired to continue. Seeing my time I wish I hadn't of stopped, would have been a PR! Oh well, my legs were thanking me for it. The next day I went trail running with my brother for 3 miles in South San Jose and was blown away. Didn't even know those trails existed. We were overlooking all of San Jose. We got back to his house and he surprised the hell out of me. He wanted to keep running!

I say surprised because before Muddy Buddy he hadn't done much running at all, now he wants to run more. I am glad he did though 'cause I had some of my best running that night. I had never done night running and I am amazed at the difference that it makes. I was doing 7:15 miles after running 3 in the hills! In fact the sixth and last mile I ran in 7 minutes. I have got to do more night running. The next day I took it easy on the legs and played some mixed doubles with the family. Although easier than running, tennis is still great for the legs and lungs, especially when there is a lot of pivoting and quick sprints.

My biggest day, though, was Thursday. I really am a glutton for punishment. We were sitting on low to mid 90s at about 5 PM. I wanted to get a run in and didn't think anything of it. I mean, most of the trail I was going to run is in the shade, how bad can it be? Anyway, I got a call from my friends and they wanted to go bike riding. So we set a time for later in the evening. I head out and do my run. Strong first two miles, then I melted on the last two, turning in 7:41, 7:39, 8:20 and 9:10 splits. The heat was too much without bringing water. So that was a 33 minute 4 mile run. A half hour drive later I met my friends for a nice afternoon bike ride. Sure, like I would let myself have a nice ride. The scenery is great, it is the elevation climb that isn't nice.


About 9 miles to the summit above Lexington Reservoir. The last 2 miles or so is an 850 foot ascent to the summit that overlooks all of the Bay Area. Amazing view, overall fun ride, a bitch of a climb. I've done this before when I hadn't run and it was tough, but doing the run first exhausted me. 2 hours and 12 minutes and 18 miles later and we are back to our cars. I hadn't eaten since 12:30 so we run over and get a quick bite to eat. I was supposed to go to the gym with my brother but it was too late now at 9:45 so he wanted to run and, you guessed it, this glutton jumped at the opportunity to log in more running. So a quick 20 minute drive later (leaving me a total of 50 minute rest since bike and 1hr20 minute rest since 5) I get to his house. We are off and running after a quick visit with mom, niece, nephew and sister-in-law. He originally told me he wanted to do about a 3 mile run, but it ended up being a 6.14 mile loop around his neighborhood. I got back to the house at 11:47 and I was exhausted. My brother went for another mile, and I was tempted to join him but listened to my body instead. A day of running, biking and then running again resulted in 10.15 miles ran and an 18 mile bike ride over a 7 hour time period. I burned 2,300 calories.

That leaves today, Friday, for the week. A day of rest for my legs to be ready for tomorrow when I play in a doubles and singles tennis tournament in Santa Clara. Then another 10k event in Palo Alto Sunday morning.

Here's to a week of cross training from one glutton to another.