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Oh No. Now What!

Just when things start going well disaster strikes.

Well that’s what happened to me last weekend. Once a year my wife and I join the Bike the Coast event in Oceanside. A safe easy route that takes us inland along a quiet bike path that has no cars. It’s perfect for kids, families, and beginners. What could go wrong?

Crash! That’s what.

Nothing serious as my bike wasn’t even damaged. As a matter of fact, I didn’t even fall off my bike. So things were more or less okay, or so I thought.

How did it happen you ask?

Well… I was ‘forced’ into a location were I would lose my balance or go flying over a pile of huge mean sharp-looking rocks. To regain balance, I had to slam on the breaks and dismount from the pedals. Unfortunately, my right leg (and foot) ended up being an extra brake as the pedal slammed up to my achilles tendon. This resulted in a large amount of tread coming off the toe of my running shoe as the pedal embedded itself into my skin.

There was some swelling as expected, so I followed the RICE guidelines when I could. Basically that means no running until the swelling goes down. When I was younger, recovery would be 3-4 days. But here I am, over a week later, and there are times when the swelling actually increases. Not good. Plus when I put on running shoes hoping to get a little circulation going, the side cuts deeply into the ankle’s swollen tissue… so even walking is out.

This is now putting me in a precarious situation as I will be traveling to New Zealand next month to do the Tongariro Passage – a 22km hike with a 500m evaluation gain over the ‘lands of mordor’.

Hopefully there will be some quick recovery in the next few weeks as I would still like to do a few treks and runs before then.

Wish me luck!

Lace Up Those Shoes

So here I am, after my first week of accessing my ability to start running. The good news is that my previous injuries are gone. That bad news if that I somehow gained 20 lbs since then! So I will need to take ti easy so as to avoid any knee and foot problems until I can get the weight down.

Plus, it’s been a little hot and humid the last few weeks with the temperatures hovering around 95-100oF. But I decided to keep my startup runs outside, either at the beach or Yorba Linda park. To slowly build up to a 5k run with no injury, my plan is to do 3-4 interval runs a week with 5 min walk breaks in between as follows.

Week 1 – 4×5 min
Week 2 – 3×10 min
Week 3 – 2×20 min
Week 4 – 1×30 min

So no 1/2 marathon on my birthday this year. But as a short-term goal if I’m feeling good, I might sneak in a 5 k trail run in Olympic National Park after some Kayaking. I’ll let you know how it turns out.

Swimming with the Masters

Since my heel has taken a turn for the worse, I’ve decided to offset running with swimming and biking.

Running is almost non-existent in my weekly routine for now (though I did go out and do the Color Dash 5k to end Stroke).

So, I started to get out and cycle 10-20 miles a day. But then my bike broke down and ended up in the shop for a week. Now with running out of the picture and cycling on hold, I forced myself to get a pass to the local LA Fitness. Why? Just to use the pool, of course!

I’ve gone everyday so far and each swim has been at least a mile. I went crazy the first day doing almost 2 miles, since I just kept on going and going. Now I’m not that crazy and try to keep it under an hour. I even tried splits and different exercises, but it’s all just so confusing when you’re under water only trying to think (and remember) to hold your breath!!!

Of course I wanted to see how I compare to others. After all, the last time I took swimming seriously it was about 20 (or 40) years ago! The great news is that while I’m not the fastest swimmer at 35-36 min/mile, it does ‘almost’ put me into a Masters 2 Ability to try some neat workouts. Yoo-hoo!

So while I can’t run for now, at least I can set a short-term goal to improve my swimming.

As for cycling?
Yeah! I just got my bike back, so tomorrow morning I’ll hit the pavement (after tonight’s swim, of course!).

Running, Cycling, Swimming, and Weights

Distance: 12.28km Time: 1:54 Pace: 9’20 kCal: 973 Heart: N/A RPE: 1 Type: heel recovery

As some of you know, I’ve been having some problems with heal pain (plantar fasciitis) and I’ve been switching between different running shoes to try to find the right comfort and support along with taping, stretching, and ultrasound.

I think my running shoes were the culprit… and though I love running in them, they are a little big and make my heal move too much. Another contribution to this problem and that I’ve neglected any type of cool-down and  proper stretching exercises. Silly, silly me!

So, to avoid making things worse, I’m not running too much and looking to off set my training with swimming, cycling, and weights. Of course the hardest part is finding a place and time do to these ‘alternates’.
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Disneyland 1/2 Marathon Racing Recap

Distance: 21.9km Time: 2:59: Pace: 8’10 kCal: 2,841 Heart: 140/155 RPE: 3 Type: 1/2 Marathon for fun

Well the Disney ½ marathon and coast-to-coast challenge are over.

My goal was to run it in under 3 hours with character stops along the way. But silently I was thinking 2h45m. It didn’t quite happen that way.

Of course, it took well over an hour to run the first 5k, but that’s what you get when standing in line to get your picture taken with Daisy and Aladdin and Captain Hook and Thomas Train and … you get the picture. And of course there was the nature-related pit stop!

It would have been nice to just keep running around Disneyland and California Adventure a few more times, but it was time to head out onto the streets. Besides, with all the distractions I may have never finished!

 

At Mile 6 – the sun was making things hot, but not the 90°F plus temperature I was expecting.

At Mile 9 – I had so much fun running into the Angels Stadium and seeing the crowd, that I totally missed the mile marker.

At Mile 10 – I realized that it would all be over soon, as there were no more lines to get into! I must admit I was a little disappointed to hear that Chip and Dale were not going to be around this time. I was soooo much looking forward to getting another photo shoot with them to match the one taken in Orlando.

At Mile 12.5 it was time to head to the finish line. I still had lots of energy and decided to put on a great finishing show sprinting to the end (and of course bumping into those that suddenly stop right at the finish line!). Donald Duck was there to great me and give me a high five. But before I could get my hand out, I got sideswiped by 3 teens as they ‘jumped’ all over him. Poor Donald…

Total time 2h59m – HA!
Under 3 hours… Just like clockwork.
Of course it took another 3 hours to leave, since the battery was dead in my car. But alas, that’s a story for another time.

Thank you Disney.
We had a great time and those medals?
They sure look mighty nice!

 

One Week to go for Disney

Distance: 7.0km Time: 52:47: Pace: 7’32 kCal: 829 Heart: NA RPE: 3 Type: 45min easy


Wow. What a nice enjoyable run this morning.

After the last few weeks, I thought I was going to die. Today’s weather was in the mid 60’s when I started and 45 minutes later I STILL had a smile on my face.

The break in the weather has now given me hope that I can actually make it through next week’s Disney Challenge without dragging my tongue along the pavement.

Uhm… I think I should point out one small flaw in my running.

I don’t hydrate. So just maybe that was one of the reasons for the last two weeks of torture. I’m a minimist when it comes to running. I try to carry as little as possible. Even my Nano is too big sometimes! And a water bottle…? HA!

I know I’ve got to be more ‘responsible’ – and I do mean too…
Especially when I started dreaming about eating grapes with Cleopatra 1/2 way through last Saturday’s run.
I promise.

But for today, grapes never came into my thoughts.
Only the gorgeous sunrise breaking through the trees as I ran along the park path.

A New 5K PR – But Wrong Direction!

Distance: 5.2km Time: 39:06 Pace: 7’32 kCal: 2,195 Heart: 141/199 RPE: 4 Type: 5K Race

This month has been so hot and between earthquakes and heat waves, running has not been #1 on the list. It’s around this time that I start looking for fitness gyms to get on the treadmills.

Yes – I know most of my friends out there do this in the winter months when it’s -20° …

Oh how I would love a little cold weather right now.

But be that as it may, I’ve been trying to get out and run. The sad part is that my running pace has gotten so slow, that it’s embarrassing! As a matter of fact, I got a new PR – in the opposite direction!

I ran the OC Fair Run last weekend to post a time of 39 min. WHAAT!!
I can almost walk it in that time! What happened to 30 minutes!?!
But I figured it out while running on the beach a few days ago. My stride is 1/2 – 1/3 of what it used to be. Ooooh boy…

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Happy July 4th

Happy 4th
This has been a great month

Okay, so it’s only been 4 days and we’ve got a break in the middle. But it’s great because I’m mixing up my training.

Today I needed to skip my 1hr run with 4x100m strides due to cut on the bottom of my foot (almost healed). But to not feel too guilty, I did go to the driving range. Don’t ask me how that helps with running – at least I was active! Plus, yesterday I did an early morning 20-mile ride that kept me energetic though out the day.

Because my foot’s gonna keep my road-mileage for a little longer, I’ve started to focus more on cross-training, cycling, and trail/beach running. Besides, there are a few triathlons and trail runs that look very, very interesting.

The next few days are going to be a lot of fun as I take a small 3-day holiday to enjoy the central coast. Between the gym at the hotel, the running trails on the bluffs overlooking the ocean, and the… er… wineries, it’s going to be a great time!

I’ll let you know how things work out when I’m back.
Enjoy the next few days.

Happy Birthday Canada – Summer Training Begins

Distance: 21.5km Time: 3:22 Pace: 8’32 kCal: 2195 Heart: 142/169 RPE: 3-4 Type: Interval Training

Happy Birthday Canada!

Around this time of year I love being a Canadian from Québec living in the US. I celebrate St Jean Baptist (La Fête nationale du Québec) on June 24, Canada Day on July 1st, and Independence Day on July 4th.

It really gets me in the mood for summer and we try to plan a week vacation away from our daily lives. A few years ago it was Hawaii, last year it was Cancun. Of course that means planning 330 days in advanced, since I try to use my air miles to go somewhere! But, this year, we weren’t so lucky.

 

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Day one – For the Disney 1/2 Marathon

Distance: 15.0km Time: 2:04 Pace: 9’45/6’30 kCal: 1412 Heart: N/A RPE: 2 Type: 4×10-15 min runs

Today was a perfect day to get out.

I was planning on just going for a nice long walk along the beach, but by the time I got there and started walking, I just couldn’t help myself. I just had to start running. The weather was perfect – 63°F, overcast, a slight breeze, and very few people at 7am.

I few weeks ago I did the 4-mile pier-to-pier with my in-laws. My father in-law is 75 and he’s been running every single day for over 50 years.

It’s amazing to see how he runs. Not too fast (thank goodness for me), but very smooth and fluid while I was struggling away sinking into the sand with every step. How does he do that! And then he only breathes through his noise, while I’m a locomotive!

Man – I need wings!

Well I did learn a few things running with him and decided to try them out on my own today. Rather than running on the boardwalk, I ran along the beach. It was low tide, so again… Perfect. My goal wasn’t to get in a technical run, not to run a fast pace, and not to get the distance or time in. The goal was to simply enjoy myself.

And you know what? It worked!

I was at total peace while keeping an easy training pace. I focused on my breathing and simply enjoyed the ocean breeze on my face.

It was great to get out and a great ‘Day One’ for my ‘official’ marathon training.
Now if I can just find a full marathon to do after the Disney 1/2…
Suggestions anyone?