Showing posts from February, 2008

Ramping up speed.

After spending about a month at the new pace and watching my heart rate, next week I'm going to rev up the speed another notch. I think I could have gone a little faster yesterday but am playing it safe.

Now for stretching after the speedwork: Pigeon pose is one of my favorites. Eka Pada Rajakapotasana >>

Pedestal Routine for Core Strength

Yesterday's program recommended a comfy 3 mile run of 65-75% of maximum heart rate, which (for me) is not over 144bpm. I had a hard time finding that pace and ended up doing 83%. Afterwards I tried the pedestal routine below. You get a total workout just trying to keep good form and balance. You may recognize the plank pose from yoga, which in itself, is harder than it looks.

Click to Play This Pedestal Routine is part of the General Strength routines presented in "Building a Better Running: Building from the Ground Up". This routine is a great example of exercises that target all three dimensions of the core. For more videos visit

Update: After trying out the pedestal routine, I have a new name for it: Planks of Doom. Be warned.

10k Training

I've started doing Hal Higdon's 10k Training Program in preparation for the DSE Runners Embarcadero 10k. Hal is also an artist who makes interesting paintings. It's been a few weeks into the speedwork and my pace time is slowly and steadily decreasing. Imagine that.

Core Strength - Ab Crunches

Here is a list of the most efficient exercises for your abs and how to do them.

Yoga for Cross-Training - The Magic Five

Doing Bikram Yoga has been an excellent cross-training activity that incorporates deep stretching and strength-building, and meditation. Although there is a hurdle to begin which I call The Magic Five. It took me five classes to acclimate and start really enjoying it.

1. First Class - got sick with a cold for a week
2. Second Class - had to leave halfway through the class due to heat exhaustion
3. Third Class - had to sit out the second set of most postures
4. Fourth Class - could survive all postures, but collapsed with no energy after class
5. Fifth Class - got into the postures and had energy after class

It gets even better...The last class I was able to feel all the muscle tension working it's way out of my body and completely disappearing after the final half spinal twist pose.

Bikram recommends for beginners to start by going 60 consecutive days in a row. Even though my schedule is more like once a week, I am still seeing small improvements in my postures and in my core strength.


Hello World

I started this blog to share and keep track of my running: information, progress, cross-training, health and nutrition info and things learned along the way. I have the pleasure of living in the San Francisco Bay Area where there are miles of scenic routes to traverse. I've only been running seriously for about 10 months, and my plan is to run not walk towards my 40s with a strong body, thumping heart and open mind.

I just got this idea one day that I wanted to try to do a marathon (ok, the idea came after the idea to do a 5k, 7k, 10k, half-marathon...) so I will keep track of this experiment here.

I'm inspired by the quote "A journey of a thousand miles begins with one step". I look forward to celebrating once I've logged that mile 1,000.

Update: almost 10 years later, I've logged over 8,000 miles, have completed a dozen marathons, an ultra, several triathlons including a half-iron, several century rides, some brevets and 8 Alcatraz crossings! I feel better t…