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Showing posts from July, 2010

San Francisco Marathon

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July 19-25
S: 0 B:44 R:36.2

2 years ago: 4:44:17
This year: 4:20:23

I'm still not fast at these things but - I've moved up a wave!


The San Francisco Marathon



WARNING: technical running info ahead
The mild SF temps and fog made it perfect weather for running. This is a great event. There is quite a bit of music, camaraderie and cheering on this one. Thanks to all the volunteers! Doing all the pace workouts, strides and hill training this year really paid off for me. After a couple of years of just training for distance and heart rate, I decided it was time to pick up the pace. I used a 'less is more' approach with the F.I.R.S.T. training plan and used the McMillan Running Calculator to find my target paces for the three key workouts. Don't input a current marathon time, put in the next reasonable target time you want to run or 1 or 2 minutes more than your best 5k time. It is challenging, and after using it for 2 training cycles I am almost to my ideal marathon pace. Thi…

Countdown to the SF Marathon

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Jul 12-18
S:1 B:44 R:14.5

I'm winding things down here, taxi-ing down the runway and get lined up for takeoff at the SF Marathon! WAVE 6! This was my first marathon and next Sunday will be the second time I run it after doing Nike Womens, Stinson Beach, Northface Endurance Challenge 50k and Big Sur. I think I'm a little bit better runner now! At least I can walk normally and not collapse afterward.

There is an amusing article in WSJ titled San Francisco: The Race Even Marathoners Fear. Ha! If you run trails and some of the hillier marathons in the Bay Area it makes SF Marathon seem easy.

I had an amazing breakthrough on my swimming stroke after a minor adjustment made after studying my guide at Swim Smooth Swim Types. I haven't even delved into the whole remedy yet, either, just one minor drag adjustment that made all the difference! Here is a good OWS video that Coach Leslie put together about swimming in choppy water.





On Saturday I volunteered all day at Headlands 50 and m…

San Francisco Triathlon at Treasure Island

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Jul 5 - 11
S: 1.4 B: 46.5 R: 34.7

San Francisco Triathlon at Treasure Island
Olympic 3:19:28


If you ever want to hit the reset button and instantly forget about whatever was stressing you out for the past month, do a Triathlon. For me it's the cure for the Summertime Blues. Throw all your gear into a bag & do all the sports you like to do back-to-back in one morning as fast as you can. Start with a splash & end with a dash! Some notes and things I learned from my tri-neighbors:

If you're in the last swim wave, good time to spectate and enjoyed the expo, check out your neighbors cool bike, do a little warm-up run or stretch if you need to.
There are no waves at Clipper Cove, it's like swimming in a pool. You won't need a bucket of water for your feet because the water is almost 60 degrees and no sand coming out of the water directly onto carpeted exit to a concrete transition area
If you hang your wetsuit up on the rack or on your bike if there is room instead of thro…

Sunset Run

Last night was a great Sunset Run, a "fun"raising event hosted by Fleet Feet Sports 100% for charity. The beneficiary this time round was Students Run Oakland. They have a great video that makes me want to run a marathon every time I see it.

If you've never done a Sunset Run before I highly recommend it. They have a DJ, raffle, and yummy bagels, and one of my favorite routes along the Bay to Hopper's Hands.

Summertime Blues

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Jun 28-Jul 4
S:.2 B: 50 R:15



The week started off with 8 miles of intervals, did another trail run, a swim at Aquatic Park and half an Alcatraz swim. Just finished a the last 20 miler before the San Francisco Marathon today, which I didn't do yesterday but instead fell into a lethargy. I have been running without music so that I can listen to my pace and surroundings and also it helps with mental training. It also helps for long swims when there is nothing in the ears except for mack's earplugs. Meditation time.

In other news, two deaths in my extended family, and hurricane Alex caused massive floods in Monterrey, Mexico where my relatives live that left at least 6 people dead and destroyed parts of the city. And now they found tar patties on the Texas gulf coast from the oil spillage (Texas beaches always had tar patties, but I guess these have the BP logo branded on them). And guess what, they are disposing of the oil there too. We are on day 77 and no end in sight. Run out th…