02.07.10
Posted in Run
at 8:00 am
by luluorange ·
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I didn’t run with my group yesterday due to the rain. I decided to stay in and run on my treadmill at home. I know it’s not going to be the same workout but I was willing to settle. As I was getting ready to run, I couldn’t find my iPod, I ended up only doing 4 miles yesterday; no music, no Nike plus miles to upload. I turned the house upside down looking for it in the morning. Very upsetting. I use the iPod not only for the music but I participate in online Nike challenges with people all over the world. Every mile counts. Just another way to motivate. So I was a deflated doll on Saturday.
Today (Sunday) I decided to redeem myself, I headed out to the golf course for the tough hill run, multiple rolling hills, I looped the course twice. With my new iPod in hand, I was a machine!!! Pushing the pace. After the rain, everything is so fresh and clean, I love it!!! Great workout. Love my new iPod too, this one comes with a FM radio and a video camera, small and compact with a bigger screen.
Workout:
- Type: Run
- Date: 02/07/2010
- Time: 08:00:00
- Total Time: 1:10:42.00
- Calories: 932
- Distance: 7.17 miles
- Average Pace: 9:52.11/mile
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02.02.10
Posted in Run
at 6:30 am
by luluorange ·
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Workout:
- Type: Run
- Date: 02/02/2010
- Time: 06:30:00
- Total Time: 00:52:00.00
- Calories: 617
- Distance: 5.1 miles
- Average Pace: 10:12.24/mile
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01.30.10
Posted in Run
at 6:10 am
by luluorange ·
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Long and mentally challenge. At mile 18, we arrived at Santa Monica High School track for speed drill work out. We did 5 Yasso 800, picking up the pace about 2 minutes faster than marathon pace for 800 meters, walk 400 meters, repeat five times. Then ran back to the Pier. I felt good for the most part, I think this workout gave me a lot of confidence for the upcoming races. I can’t wait.
Ahhh…tapering begins.
Workout:
- Type: Run
- Date: 01/30/2010
- Time: 06:10:00
- Total Time: 3:55:08.00
- Calories: 2790
- Distance: 22.12 miles
- Average Pace: 10:38.3/mile
- Ascent: 889 ft
- Descent: 887 ft
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01.27.10
Posted in Run
at 4:46 pm
by luluorange ·
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Focused on breathing and pelvic alignment, relax into my form and just go with the flow. Great run!
Workout:
- Type: Run
- Date: 01/27/2010
- Time: 16:46:59
- Total Time: 00:55:00.00
- Calories: 725
- Distance: 5.6 miles
- Average Pace: 9:49.2/mile
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01.23.10
Posted in Run
at 7:30 am
by luluorange ·
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Marathon day getting closer, next week 24 miles, then taper.
Workout:
- Type: Run
- Date: 01/23/2010
- Time: 07:30:00
- Total Time: 1:50:00.00
- Calories: 1451
- Distance: 11.03 miles
- Average Pace: 9:58.01/mile
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01.18.10
Posted in Cycle, Run
at 6:30 am
by luluorange ·
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Great workout today. Ankle is a bit sore but didn’t bother me too much.
Workout:
- Type: Cycle
- Date: 01/18/2010
- Time: 06:30:00
- Total Time: 00:45:00.00
- Calories: 712
- Distance: 12 miles
- Average Speed: 16 mph
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01.16.10
Posted in Run
at 7:30 am
by luluorange ·
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Mostly flat road, except for the end. We are going relatively fast the whole way but I felt good. Chatting with different members in the group along the way. For a couple of miles I think I was in a trance. I didn’t use music or my Garmin watch, but intentionally; but I forgot to charge both. Overall a strong but relaxed run. Good work today.
Workout:
- Type: Run
- Date: 01/16/2010
- Time: 07:30:00
- Total Time: 1:48:00.00
- Calories: 1423
- Distance: 11 miles
- Average Pace: 9:49.2/mile
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01.09.10
Posted in Run
at 6:10 am
by luluorange ·
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Instead of the “run of the mill” long run we normally do in our trainig. We are adding a little twist today. We will arrive at Santa Monica High School track right around mile 18 to do speed drill. The game plan is applying the Yasso 800 technique; running 800 meters around the track within a specific time. What is specific time? For example we are the 10 minute pace group which translates to a 4 hour 22 minute marathon (in the perfect world), so we are going to do two loops on the tracks (800 meters) in 4 minutes 22 seconds. After running 800 meters, we’ll walk one loop for recovery, then we’ll repeat this drill two more times. For a total of 1.5 mile run and 0.75 mile recovery walk.
Keep in mind, this was done after running 18 miles which by then we were all fatigued and our muscles were very tight. The point of this exercise is the dig deep while our body is sending negative message to tell us to stop during the later part of the marathon. Not only we are not going to stop, we are going to speed up and take deep breath to relax; noticing the tension of the body and let go the tension and relax while we speed up. The first round of 800 was surprisingly easier than expected, the second round was a different story, I just want to stop running or at least slow down. But what helped me to continue, other than sheer embarrassment in front of other members; was the fact that we break down the drill in increments of 800 meters, I kept telling myself - just another 1/2 a loop, just turn the corner and we are done. That mantra helped me to not quit. By the 3rd round of this exercise, we were really mentally tired but the body doesn’t feel as bad as the second drill.
What a treat this was! I have done many long runs over 20 miles in the past year, I always struggle past mile 18. During the marathon, mile 18-22 is about the most difficult part of the race mentally and physically. We’ve never done this kind of exercise before that teaches us to break it down in pieces and find the trouble spots in our bodies and breathe to relax them. This is so effective, and I will take what I learned from this exercise with me to my next marathon.
Workout:
- Type: Run
- Date: 01/09/2010
- Time: 06:10:00
- Total Time: 3:41:00.00
- Calories: 2618
- Distance: 21.05 miles
- Average Pace: 10:30.47/mile
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01.08.10
Posted in Strength Training
at 6:15 am
by luluorange ·
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My training schedule calls for 22 miles tomorrow, so I want to take it easy from running and spinning today and change my workout to weight training.
I covered both upper body and lower body, moving from machine to machine repeating and alternating sets. I worked on shoulders, tricepts, bicepts, upper back, chest. I also worked on calves, quads and hamtrings. I then moved over to stretching area and use both large exercise ball and medicine ball to do crunches.
It didn’t sweat like I normally do when I do cardio, I am a cardio junky so it feels kind of wierd. But my muscles feels good and tight afterwards. This is good.
Workout:
- Type: Strength Training
- Date: 01/08/2010
- Time: 06:15:00
- Total Time: 1:00:00.00
- Calories: 444
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01.07.10
Posted in Run
at 6:00 am
by luluorange ·
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Got dressed and head out, there’s no one on the street, the street light is still on, the highrise office building in Century City are all still lit as I run approach.
The air is cold, it’s been a warm week in LA and I know today is going to be warm too. So I ony wore my short-sleeve technical shirt and runnig shorts. It felt good being a little cold, and when I started to get warm, my dress code was just perfect.
As I started to see a few regulars on the street walking in my neighborhood, they are all bundle up in coats, and gloves and they looked at me with a smile as I ran pass with little clothes on.
I head to towards the hilly golf course, I think I ran the fastest I ever run on this route, I usually finish between 53 to 56 minutes with the hills and all. I don’t know what came over me. My heart was filled with joy and I take my stride powering up the hills. What an awesome morning run. I can go take on the day and nothing can stop me now!!!!
Workout:
- Type: Run
- Date: 01/07/2010
- Time: 06:00:00
- Total Time: 00:50:00.00
- Calories: 658
- Distance: 5 miles
- Average Pace: 10:00/mile
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