Workout Journal for Summer 2010

haha, <--laughing to myself about the title of this entry. The basis of this journal is to track my progression approaching summer 2010. In addition, this workout schedule will roll into the 2012 preparation training. Although it is still summer 2009, I want a head start for next summer. So here I go.

At the moment, I'm working out several days a week. 4 days, monday-thursday, I work out during lunch for about an hour. Typically those workouts are fatburning-stairs, eliptical, and a lot of stretching+core exercises. I kind of pick two of the 4 randomly when I'm there. On the evenings of monday/tuesday/wenesday/thursday, the fremont house has gym nights. Mondays are chest&triceps, tuesdays are core/stretch/cardio, wenesdays are salsa night and thursday nights are arms+shoulders+legs.

I think more importantly though, I have to focus more on dieting.. like no effin soda and desserts haha. ayer!

Oh! and my knee was effed up too!

Those who have an excuses all the time should know that sometime ignorance is bliss. I knew my knee was jacked up... could this have turned out bad? Probably. With it, I kept. Running as hard as I can push it. Team Soba finish 5 half-marathons and 1 full one to complete the entire circuit for Rock n' Roll.

My insurance kicked in, checked out my knee and, yes, it was blown out. Not too surprising, actually a relief to discover. Now, I can fix it and make better times the years to follow. Six months from this December(2009) I'll have my ACL and meniscus repaired and fully operational again. Following that will be a chance to beat my past Runsfm time.

San Diego "Rock&Roll" Marathon Journal

Thats right. Marathon and NOT 1/2.

There is about 5 weeks in between the nashville event and this one. That is scary! No doubt that I am nervous. I did well at the nashville one, but still this full marathon is like a monster. I can't imagine finishing the nashville and then be told "okay. now, turn around and go back to the start line along the same route that brought you here." :D

It has gotten me so psyched that I bought groceries for making lunch and said no to donuts. I've even decide to use gas prices as an excuse to ride my bike to work... 8miles and one giant hill.

Well here is my Diet plan:
Breakfast: Oatmeal
Snack: Yogurt
Lunch: Salad (iceberg, baby romaine, baby spinach, tomatoes, m. cheese, ham and 2 boiled eggs) + 11ounces of 2% Milk
Snack: Cheese stick
Snack: Nutrien shake like Ensure
Dinner: Something vetable w/ protein (~300-400 calories)

If don't make lunch I'll settle for Subway, costco salad, or wendy's 99cents salad(2x) + chilli :P
I'll do this for a week or so and start introducing fruits on my next visit to the grocery store. And then the next week I'll add whole grain bread and cereal. Then the week after that, I'll add specific pastas.

Plus multivitamins, GSM, MSM & ChonDroitin, Triple Oil Omega pills

Workouts:
Morning Situps + Pushups
Ride to work every other day = ~30miles a week
Run 3 x ( short, variable pace 3-4miles) 1x (long run 8-16miles) per week = ~20+miles a week
Basketball once a week (wednesdays)
Night Stretches

Resistence workout for muscle building:
Standard Chest, tricep
Standard Bicep, shoulder

Introducing hamsting and calf
Introducing quad and jump excercises

Possibly introducing some Yoga 10day for $20 is such a good price to pass up

Wish me luck!

Nashville TN Country Music 1/2 Marathon

My last efforts to prepare for a 1/2 marathon resulted in success. In the 2008 Nashville TN Country Music 1/2 Marathon I finished in 2.38.36! Thats about a 12min mile pace. My consistent training while overseas in Taiwan has definitely led to this 22min improvement over the AZ run. Nashiville being a little more "hilly" also implies that that the 22min improvement is more that just a better time. Analyzing my performance, my breathing has definitely improved. Most pains that I suffered from the AZ run was not exsistent. New "fitted shoes, PT strap and shin splint preventative measure also contributed to my recent success. However, there are no more 1/2 runs to better prepare me for the full that is coming up in SD. It looks good however, my recovery from this last 1/2 was a 2 days compared to 1 week for the AZ run.

Although I didn't do an active log for this past nashville run, believe me, i put in good effort in preparing. In taiwan, i ate mainly vegetable and protein. It is amazing how they can make tofu taste like anything. I work out every other morning and ran 30-40 minutes 3 times a week on the treadmill. Sometimes I'll throw in some fast pace 15 min runs. During the work week my coworker and I will walk 30-60 mins around the complex. On weekends, or at least once a week, i'll go for an hour plus run on the treadmill. I did this workout for about 6-8 weeks.

In the end I think it paid off!

Diet Pill Researching

So, I guess Fish oil pills are really good for your heart and brain. Flax oil is also good for the rest of your body and organs. Fish oil provide the heart and brain with DHA and EPA. Flax oil is a good source of ALA. Your body can convert ALA to DHA and EPA but that is assumming your body is in tip top shape. Which is not the case for too many people. Here is my regiment. Hope it is a good one :D

Fish Oil
Flax Oil
Centrum
and
Glucosamine chondroitin complex (for joints)

DietJournal:RNR Phoenix 2008

This is my diet journal to try to lose some pounds for the pf chang rock and roll half marathon. http://www.rnraz.com/home.html

So here we go!