Training for my 2nd Half Marathon!

So after the Western Pacific Half Marathon, I took a few weeks off from running to rest my feet and legs from all the miles it had covered during training. And then I decided to plan for my 2nd Half Marathon. This time around I decided to follow Hal Higdon’s

Hal Higdon's Half Marathon Novice 2 Program

Hal Higdon’s Half Marathon Novice 2 Program

 

This training program had me set a goal for my 2nd Half Marathon, something that the Novice 1 Program didn’t have me do. I decided to set a goal of 01:45:00, which works out to be an 8-minute pace throughout the course of a Half Marathon. I figured it was a little ambitious, but I went with it.

 

Here are my Instagram posts from my 5K and 10K experiences:

 

Bear Creek Trail 5K

My first race in my Vibrams

My first race in my Vibrams

“Another 5K under our belts. It was my first official race wearing my Vibram KSOs and it sucked!!! Well, not that bad, but it did slow me down a little bit and I got a bruise on the side of my right foot. The “swag” we got at this race was by far the best of all the races we’ve done: 2 shirts, a really nice medal, 2 cans of coke for our gfs (btw, thanks for the support ladies), good post-race food, a purple bag of goodies, etc. And the race cost only $29 to register!! One thing I learned: don’t wear my Vibram KSOs on future trail races. Happy Saturday everyone!!”

Drag-N-Fly Trail 10K

10K #2

10K #2

 

“Drag-N-Fly 10K…. Charlie 2nd overall, 1st in age group = 48:26 (7:19 pace). Me 23rd overall, 4th in age group = 1:02:44 (9:29 pace). This 10K was no joke! I never knew Antioch had hills like the ones we ran up. Definitely one of the tougher races I’ve participated in. S/o to my brother Charlie for running his first official race since his Cross Country days in high school; my homie killlled it. #brazen #brazenracing #dragnfly #10K #run #running”

So those were my most recent races. I was supposed to run the San Jose Rock ‘n Roll Half, but registration was way too expensive. So my next race will be the US Half in San Francisco on November 4th! I haven’t been able to run or work out these past few weeks because I bought of pair of Kobe’s to hoop in and they realllllly messed up my feet. They’re healed now, so I’ll be training hard these next 2 weeks. I hope everyone is running well! Cheers!

My First Half Marathon

The Western Pacific Half Marathon was back in May, but here is what I posted on my Instagram right after I completed the race:

 

Mile 11

 

“It’s still crazy to me that I ran 13.1 miles today. S/o to anyone who completes a full marathon because if you asked me to do what I did today twice, I’d slap you in your face! At mile 8, I felt my right hip flexor acting up, at mile 9 my right ankle stiffened up, and around mile 10 my right knee started hurting, but I pushed through to the end. Time to take it easy with my runs for a month and focus on resistance training more. And again, s/o to my brother Gordon! We did it bro, 13.1 effin’ miles. It’s just the beginning. #getsome #everyday………. Mile 11 of our very first Half Marathon (13.1 miles) and we got smiles on our faces. Trust me fam, if you want to be a runner, you have to learn (or relearn) to enjoy it, you have to want to run, you have to respect your feet, your body and the ground you’re running on. You have to grow to love running. Don’t run for anything other than your love for running; everything else will come: the health, the fitness, the abs, the endurance, etc. Don’t disrespect running by feeling that you HAVE to run! You don’t HAVE to run, you GET to run!!! #BornToRun #everyday #getsome #ypowr”

I Was On the Radio!

HELLLLOOOO!!

It’s been so long since my last post, but I’ve been super busy! It’s not that I stopped caring about my “ypowr” or WordPress, I just had something else come up; something new and exciting! On May 21, 2012, I started my new job as Program Director for Health & Wellness at the Central YMCA in San Jose, California!!!! Woot woot!! It’s such an awesome position and I am very blessed to have been given the opportunity. It’s a lot of work, but I’m lovin’ it!! I’ll let you all know more about it on my next post, which will be a video post!

But this post is about my experience on KSFS: The Cycle. My good friend Mr. Conclara was (and I saw “was” because he just graduated, woo!!) a student in the Broadcasting and Electronic Communication Arts (BECA) Program at San Francisco State University and actually hosted a radio show (The Cycle) every Tuesday during his final semester. He asked me if I would be a guest on the show and I immediately said yes. So here’s is the recording, I hope you all enjoy it!

Sorry again for not posting much lately, but I’m back on it! I promise! Cheers!

Just click on this link and enjoy: KSFS: The Cycle

HMT: Days 30, 31, 32, 33, 34, 35 & 36 “Just Around the Corner”

HMT: Days 30, 31, 32, 33, 34, 35 & 36

HMT: Days 30, 31, 32, 33, 34, 35 & 36

Day 30: 5 mile run

5 miles in 39 minutes; one of my best treadmill runs

5 miles in 39 minutes; one of my best treadmill runs

This 5 mile run felt really good. I started with an easy pace and gradually increased the speed throughout the run. This was def. one of the best runs I’ve ever had on a treadmill. I have to thank my brothers Ant and Gordon for pushing me through this workout. For the past week or so, we’ve been texting each other each others runs, and these texts have served as motivation to keep pushing.

Day 31: 3 mile run or cross

Today was a very light day. I chose to do some cross training so that I could conserve my legs for the 10 mile run that I had scheduled for the Sunday upcoming. I chose to do 30 minutes of boxing drills with my brother Jeff. We did a few rounds with the mitts followed by a few rounds of light contact drills. Jeff has been training Muay Thai for close to 3 years now and has always been the go-to-guy for everything boxing. He’s really helped sharpen my boxing skills and has always given me a great workout with the mitts.

Day 32: 5 mile run + strength

5 miler

5 miler

Today’s run was just an ok run. I wasn’t really feeling it today, so instead of forcing myself to run a good time, I listened to my body and  took it real easy. I would run a mile, then walk a quarter mile, run a mile and then walk a quarter mile and continued this for the entire run. It’s getting real close to my Half Marathon and I don’t really want to push too hard during my running days if I’m not feeling up to it. It took me 55 minutes to complete these 5 miles and I was absolutely ok with that. After this run, I did some back, shoulder and tricep exercises.

Day 33: Rest

If you ever come to my neck of the woods, you MUST visit Little Lucca . On this rest day, all I did was watch the SF Giants game and consume this bad boy (I did not eat the remote. I just placed it in the photo to show you how ginormous this sandwich is.)

Crab Sandwich from Little Lucca... MmMmMmMmMmmmmmmm

Crab Sandwich from Little Lucca... MmMmMmMmMmmmmmmm

Day 34: 60 min cross

Ok, I approached this cross training day a little differently: I just hit the “Start” button on my iPhone stopwatch and did anything for an hour. I do not remember exactly what I did, but there was jump roping, burpees, lunges, pull-ups, bicep curls and much much more.

Hit start and work for an hour

Hit start and get to work

Day 35: 10 mile run

Oh hell yes, my first 10 mile run! And this wasn’t just any 10 miles, it was 10 miles around Lake Merced. Gordon and I started off with a very easy pace, but then picked it up every mile. At Mile 4, I had some water and walked while I drank instead of running while trying to drink. I tried to run while drinking during my 10K, but that did not turn out well; water in my nose + water in my eyes = not good. At Mile 8, I was about to reach into my pocket and pull out the GU packet that I had but I decided to push through, but I don’t think I’ll do that during the Half. I think I will have water and Mile 4, GU at Mile 8, and water and/or GU at mile 12. Here’s the break down of our run

My first 10 Mile run, I loved it!

My first 10 Mile run, I loved it!

Day 36: Stretch and Strengthen

Today I spent a lot of time with the foam roller. I took the knots out of my IT Band, adductors, quads, and calves. I also did a good amount of static stretching for my hamstrings and hip flexors. For my strength training, I did 2 chest, 2 bicep and 2 leg exercises. I didn’t push too hard today; I really want this week to be an easy week because my FIRST EVER HALF MARATHON is just around the corner! Holler!

I hope all is well with you all! Cheers!

HMT: Day 29 “The Stick”

Stretch & Strengthen

Stretch & Strengthen

 

Day 29: Stretch & Strengthen

 

So this week I am skipping Week 10 and jumping straight to Week 11 because my Half Marathon is on 2 weeks. As I look at Week 10, it doesn’t seem like I’m skipping a lot so I don’t think it should be a huge deal.

 

Today was a light day and that is exactly how I wanted it to be. I went straight to the foam roller when I got to Crunch and spent a good 25 minutes on that bad boy. I worked on my IT Band, my Quads, my Fibularis (Peroneus) Longus and Fibularis (Peroneus) Brevis, and my calves.

 

The Peronei.... well, 2 of them

The Peronei.... well, 2 of them

 

I highlighted both the Peroneus Longus & Peroneus Brevis because these muscles piss me off. My right ankle has been sprained so many times before (inversion ankle sprain) and during my 10K on Saturday I rolled my ankle again. Thankfully there was no swelling and I’m able to walk, but today these two particular muscles were really tight. You see, when you have an Inversion Ankle Sprain (when your foot falls inward, towards mid-line) the outer muscles of your lower leg are overstretched or damaged, and these outer muscles of your lower leg are the Peronei Musculature (Longus, Brevis & Tertius).

 

So majority of my SMR with the foam roller was focused on these 2 Peronei. The massage I had yesterday definitely made it feel better, but it was still tight today. I even used “The Stick” when I was training my client tonight. If you don’t know what the “The Stick” is, you should get one, it works wonders.

 

The Stick..... it works wonders

The Stick..... it works wonders

 

As for the Strengthening portion of my workout, I did 2 back exercises, 2 tricep exercises, 2 shoulder exercises, and my ab routine. Today was a good day at the gym, I’m anxious to see how my 5 mile run goes tomorrow. I hope you all had great Mondays! Cheers!

HMT: Days 24, 25, 26, 26 & 28

HMT: Days 24, 25, 26, 27 & 28

HMT: Days 24, 25, 26, 27 & 28

Day 24: 3 mile run or cross

I did my 3 mile run on the treadmill at Crunch. It was a very very very light and easy run. I ran at 6.5 pretty much the whole time and just focused on my breathing and staying relaxed. I think I’ve said this before, but my 3 mile runs are getting really really easy and I love it. I can’t wait til my 5 and 6 mile runs feel like nothing.

Day 25: 5 mile run & strength

5 mile treadmill run

5 mile treadmill run

This run felt really good (as you can see by the happy face). I started this run at 7.0 and finished the last 2 miles at 8.0 and 8.5 respectively. I’m happy to know that I was able to run at those speeds for the last two miles. As much as I like running on the treadmill, I think I will make all my runs from now on outdoor runs. Of course if the weather is bad, I will have to use the treadmill, but there’s been some beautiful days recently and I’ve been choosing to run on the treadmill. From now on, outdoors for me; I’m excited!

Day 26: Rest or easy run

I decided to rest on Friday because my 10-K trail run was actually on Saturday instead of Sunday. I spoke to one of my young clients a few day earlier and asked her for advice for my first 10-K. The reason I asked her was because she was a cross country runner and a very athletic person. She told me to have some spaghetti for lunch the day before and more carbs with some protein for dinner the night before; so that’s what I did. For lunch I had Lemon Pesto Linguini and for dinner I went to my favorite sushi spot: American Sushi House. And hell yes, I had the All-You-Can-Easy sushi. This is what I had:

2 orders of  American Roll – Shrimp Tempura & avocado topped with 5 types of fish

American Roll mMmMmMmMmmmmmm

American Roll mMmMmMmMmmmmmm (photo taken a few weeks ago, during my first run in with All-You-Can-Eat)

1 order of Bruce Roll – Shrimp Tempura, spicy tuna & avocado topped with 5 types of fish

Bruce Roll, my 2nd favorite roll

Bruce Roll, my 2nd favorite roll (photo taken a few weeks ago, during my first run in with All-You-Can-Eat)

Day 27: Rest 10-K

The 10-K that I ran was the Diablo Trails Challenge by Brazen Racing. It was in Walnut Creek which is about a 45 minute drive for my place. The race was fun and that’s exactly how I wanted to attack the race; I wanted this race to be a “fun run.” As I continue to read Born to Run, I’ve been falling in love with running a lot more and have been trying to enjoy my runs. I’ve been looking at all my runs as “fun runs” as opposed to going on these runs with the mindset of beating my previous time, and this race was perfect for a “fun run” mindset. I did not expect all the “elements” that this race had to offer: the running through creeks where the water ran knee high, the mud, the pot holes, the high grass, and the 2 crazy steep hills. At the beginning, I tried to carefully step on the rocks that poked out of the creek so as to not get my Brooks wet, but midway through as I saw that there were going to be more than 1 or 2 creeks (there were about 15 total throughout the race), I decided to just get down and dirty and run in and through the water; and boy was it refreshing! Yea, my shoes felt heavy after and my socks were soaked, but I had a blast running! Just like I was a kid again, running through the “back woods” of my city with my cousins, jumping through puddles and shhtuff.

 

Like I did after my 5-K race, I think I summed up my 10-K experience best on my Instagram picture with my family after the race. Here are a few pics of me and Gordon before and after the race and a picture with my girlfriend, my eldest cousin and his daughter

After registering and receiving our bibs

After registering and receiving our bibs

I got to the start/finish line a little later than I wanted to, but it was just enough time to take care of everything. I used the bathroom twice, I was able to do a few lunges, put on some sun block and drink a cup of water.

After the race with our first ever (but not last) medals

Left: Gordon (1:01:04 = 9th in age group) & Right: JR (1:04:19 = 11th in age group)... Age group = 25-29

Gordon and I were pretty damn elated after the race! We both felt very accomplished after our first ever 10K and I’m so happy to have shared this experience with him. I think today was the start of our love and respect for the “running world.”

(Left to Right): my woman, me, my eldest cousin Jose, and his daughter Sheila

(Left to Right): my woman, me, my eldest cousin Jose, and his daughter Sheila

“My fam came out to support! I run because I have a family who I want to be healthy for. I run so that I could tell my nephews and nieces that they could do whatever they want if they put their mind to it; that if they want something bad enough, they could get it. I want to be an example for my family. I want my nephews and nieces and my own future kids to know that sometimes in life you’ll want to stop, you’ll want to quit but you MUST keep moving. Health and fitness is a lifestyle. It’s NOT about how much you can lift, whether you have a 6-pack or not, how far or fast you could run or how high you could jump; health and fitness is being supportive, it’s respect, it’s love, it’s compassion, it’s motivation, it’s teamwork, it’s found in others. So many times during this run I turned to someone who was struggling and said “great job, you could do it!” The look on their faces was priceless and the sound of their “thank you” made my heart smile. I run for my family and friends and I run for thise experiences; nothing else. Why > How. #ypowr”

 

 

Day 28: 10-K Rest

Today my mother took me to a massage place that offered a 60-minute massage for $20….. only $20?!?! I was a little iffy about going to this place, but my legs were pretty sore from yesterdays run so I was willing to give it a shot. Out of 5 stars, I would rate it a 3.5. I specifically told the front desk girl that I only wanted my legs to be worked on, but I guess she didn’t forward the message to the therapist. I didn’t bother to correct her when she started with my head and neck because: egh, its only $20. The upper body massage was just “aiiiggghhttt.” The lower body/leg/foot massage was……. $20 worth? One thing I did like was that she kicked my feets ass (does that make sense?). She worked my feet pretty well, but too bad it was only for about 45 seconds. To be honest, my legs felt pretty refreshed after, but I’ve had massages before and I’ve had better. Would I go back to this place? Probably not, unless my mom pays for it again 😉

HMT: Days 18, 19, 20, 21, 22 & 23

HMT: Days 18, 19, 20, 21, 22, & 23

HMT: Days 18, 19, 20, 21, 22, & 23

Day 18: 4.4 run + Strength

HMT: Day  18s 4.4 Miles

HMT: Day 18s 4.4 Miles

I wasn’t too excited about this run because of my Bikram ass kicking the day before, but it actually went pretty well. These short runs are getting really really easy. And that’s crazy to me because before training for this Half, I would dread running 3 miles. Lately, I’ve been pushing hard on the last mile or mile and a half on my treadmill runs because I want to improve my kick at the end of my races. On this day I finished my last mile with a 7-min pace and it felt gooood. For the strength portion of this day, I did a very quick circuit of chest, biceps and legs.

Day 19: Rest

Hell yes!

Day 20: 50 minute cross training

Today I took a spin class at Crunch called “‘The Ride.” This was my second spin class and I wasn’t sure what to expect because the first spin class kicked my ass real bad; it was a Bikram type of ass kicking that day. John was the spin instructor and he was awesome. He had someone else ride his bike while we walked around yelling and motivating us. The best part of his class was the music. He had a great mix of new and old school hip-hop and if you know me, you know I love hip-hop music when I work out. I also liked his class because he gave us 2, maybe 3, 2 minute rests after a crazy hill. I think I’ll start attending his class every Saturday from now on.

Day 21: 8 mile run

Sundays 8-miler around Lake Merced

Sundays 8-miler around Lake Merced

Let me start off by saying that I looooooove Lake Merced…… except for that damn hill. A full lap around Lake Merced is 4.4 miles, so in order for me and Gordon to do 8 miles we had to run a few parts of the lake again and the damn hill was part of it. Quite honestly, I may be the only person who calls it a hill, cuz it just a very gradual rise over a about 100 yards. The rise isn’t too sharp, but its definitely the toughest part of the run and it definitely slows me down. Other than the hill, the rest of the run is very doable and we actually had a good pace the first time around. Before the run, I thought the toughest part was going to be tackling the hill the second time. Surprisingly, I felt really good going into the hill the second time around and decided to attack it. I went as fast as I could and it felt pretty good. I know it was just an 8 mile run, but an 8 mile run around Lake Merced is a huge mental win for me. To even take on that hill once is a pain for me, so running it twice in one day was a great feat and I know its going to prepare me well for my Half on May 5th.

Day 22: Stretch & Strenghthen

Stretch & Strengthen…. HAH! After that 8-miler yesterday? Hell no! I decided to listen to my body and take the day off. So what did I do? I slept til about 12, woke up, showered, went to American Sushi House and had all you can eat sushi and finished the day by going to the San Francisco Giants vs Philadelphia Phillies game. It was Timmy vs Halladay, so it was a great game to go to. Yes, Timmy stunk it up real bad that day, but I still had a great time with my love and my friends. If you haven’t been to AT&T Park yet, you’re def. missing out. I started the game like I always do, with a Crazy Crab Sammie, Garlic Fries and a Stella. It was my first game of the season and it felt really good to be back at the park. It was a great day off!

(Top Left) My Lady & I - (Top Right) Crazy Crab Sandwich - (Bottom Left) Garlic Fries -  (Bottom Right) AT&T Park

(Top Left) My Lady & I - (Top Right) Crazy Crab Sandwich - (Bottom Left) Garlic Fries - (Bottom Right) AT&T Park

Day 23: 5 mile run

HMT Day 23s 5 miler

HMT Day 23s 5 miler

Ok, today’s gym session started off horribly because I left my headphones at home!! I hate when I do that!! I decided not to make it a big deal though and convinced myself that it was a good thing I left them at home. I felt that it was sort of a challenge, and recently I’ve been more accepting of challenges, especially those that pertain to my running. Besides that, today’s run felt really really really good. I usually start my treadmill runs at 6.5 for a good 5 minutes, but today I started off at 7.2. And I would increase it every couple of minutes by .2 or .3. Again, I finished off the last 2 miles pretty fast (to my standards). I ran mile 3 at 8.0 and ran mile 4 at 8.5. Like I said earlier, these shorter runs are getting a lot easier and I’m lovin’ it.

I hope you all are having a great week. I’m going to read some Born to Run now, cheers!

HMT: Days 13, 14, 15, 16 & 17 “What the Bikram!!”

HMT: Days 13, 14, 15, 16, & 17

HMT: Days 13, 14, 15, 16, & 17

Day 13 – 50 min cross

This day, I decided to do a few things. I started with 20 minutes on the stationary bike. I wanted to stay on for 30 minutes, but it was just too boring and my glutes weren’t enjoying the ride. After that good 20 minute warm-up I did 15 minutes of jump rope. After this, I finished up with 15 minutes of shadow boxing with 5 lb weights. I would say that this day was a pretty light day. I definitely did not want to push it too hard because I had a 7-mile run the following day.

Day 14 – 7 mile run

AT&T Park: Home of the San Francisco Giants

AT&T Park: Home of the San Francisco Giants

AT&T Park to the San Francisco Maritime Museum and back to AT&T Park

AT&T Park to the SF Maritime Museum and back

Day 14 was a pretty awesome day. First of all it was Easter Sunday and I just felt good when I woke up. I started my run early because I had 12:00 Mass. I got to the city, found parking right in front of AT&T Park, and started my run around 9:30am. This was my first outdoor run where I listened to music and my goodness did it make a difference. I love music, but I never really wanted to listen to any when running outdoors; before this day, I always wanted to hear “nature” when I ran outside. The music actually helped me during my run, especially the last part of my run. And I shouldn’t say I listened to “music” because in actuality I had one song on repeat: Tygas “I’m Faded” Listening to this song on repeat helped me zone out a little easier because I liked the song and didn’t have to fidget with my iPod to change the track. At about mile 5 or 6 I began to get a bit tired, but I kept up with the rhythm of the song and it prevented me from slowing down too much. I finished the 7.12 mile run in 1:03:22 and I felt really good after. It was a beautiful day in the city and the running conditions were just perfect for me. During my run, I saw a few runners who had just completed the US Half Marathon and it motivated me to keep running; I can’t wait for my first Half on May 5th!

Day 15 – Stretch and Strengthen

Stretch & strengthen?!?! HAH! I didn’t bother to do anything but sit on the couch and watch these beautiful little girls all day. Sometimes I need to remind myself WHY I run and these 2 girls are 2 big reasons why. I want to be healthy for them and I want to be a healthy father when it’s time for me to have children of my own. I love these girls!

My precious nieces: Caeli Rosel (2) and Chloe Jordyn (5 months)

My precious nieces: Caeli Rosel (2) and Chloe Jordyn (3 months)

Day 16 – 4.5 mile run

Lake Merced on a rainy day

Lake Merced on a rainy day

This is what I posted on my Facebook  account when I checked-in to Lake Merced:

“It’s going to be a grind: rain, sweat belt, beanie, gloves, sweater, 4.5 miles. Get some!

I’m glad that I ran despite the rain and wind because I know that race day conditions won’t always be favorable. I focused on attacking the hills, letting my legs “go” during the downhill parts and pushing through the wind as opposed to allowing it to slow me down. It was a great/challenging run and it made me a better runner.

Day 17 – 3 mile run or cross

I don’t know if it was because I skipped my workout on Monday, but I felt pretty damn good today! Not only did I do a 3 mile run, not only did I do some strengthening exercises, but I also went to my first Bikram Hot Yoga class this morning! Ok, for all of you who have been to a bikram hot yoga class before or for those of you who go on a daily basis, let me say this: YOU GUYS ARE FREAKIN’ NUTS!!!! OMG, that had to be the craziest 90 minutes of my life!! No joke, I was in the “Savasana” pose for the last 45 minutes of the the class (for those of you who aren’t familiar with yoga, the “Savasana” pose is better known as the “Corpse” pose where you just lie on your back like a corpse and just breathe). The first 20 minutes of the class I was an All-Star though, attempting each exercise, not wiping my face with my towel, not even touching my bottle of water, etc., then the downward spiral began. My heart was racing, my vision was getting blurry, I was disoriented, every breath burned and I felt like there was absolutely no way I was NOT going to pass out at some point during this class. I looked over to my girlfriend 30 minutes into the class to see how she was doing and it seemed like she had been in Savasana for a good 10 minutes already, so I joined her LOL. Even in this corpse pose I felt like I was going to pass out; it felt like there was no escaping this, everything I did just made me more hot and miserable. It was such a crazy experience, but I’m glad that I did it. After the class I felt rejuvenated and refreshed; I felt gooooood. And I’m so very proud of my girlfriend for staying in there for the whole 90 minutes, she’s such a trooper. Oh, and we’re going tomorrow morning again! But we’re not going to try and be All-Stars like we did today, we’re going to take our time, take more breaks, and put lots of ice in our water bottles.

Well that was my last 5 days of HMT, only 23 more days til my first Half! I’m so excited! I hope all have a great rest of the week, Cheers!

HMT: Days 9, 10, 11 AND 12

HMT: Days 9, 10, 11 & 12

HMT: Days 9, 10, 11 & 12

Day 9 was a 4.5 mile run and I did this at Lake Merced with my bro Gordon. It was a rough run, but I managed. It was the first run that I felt weak because of my “diet.” That morning, all I had was a peanut butter sandwich. For me, this wasn’t enough and I knew it, but I was running a little late and did’t have time to prepare something better. The good thing is, now I know I can’t just have a peanut butter sandwich for a 4.5 mile run

Lake Merced

Lake Merced

Day 10 was either a 3 mile run or a “cross training” day; I went with the latter. For this days workout, I requested the help of my good friend CrossFitJasp at #FitCom. CrossFitJasp threw together a pretty tough workout for me that day and it was exactly what I needed. Going back to my 5K a week ago, one thing that I wasn’t too proud about was my lack of “kick” during the last 1/2 mile. I truly believe that this deficiency is 100% mental and that I need to train with a little more intensity every once in a while to get through that mental barrier. Crossfit workouts do exactly that; they help push through times that I am tired and just want to give up. I am positive that this type of training, once a week, will help me with my “kick” at the end of races. Day 10 was a good day.

HMT Day 10

HMT Day 10 (5 Rounds: 3 Burpee Deadlifts @ 185 lbs, 6 ring dips, 9 Push Presses @ 65 lbs, and 20 Double Unders)

Day 11 was a 4.5 mile run + strength day. For the 4.5 mile run, I ran Lake Merced with a few friends and for the strength portion I did a quick circuit that consisted of bench press, bicep curls and lunges. The Lake Merced run was a good run because it was very windy that day. I understand that race days will not always be perfect conditions and that sometimes the “elements” can affect your time. I’m glad that it was as windy as it was because I wanted to see how I would react to such conditions. Surprisingly, I did pretty well. Although the wind was strong as bull, I didn’t allow it to phase me and I felt that I kept pretty good running form throughout. As for the strengthening portion of the workouts, I’m happy that I am easily pushing 45 lb dumbbells with my lunges now; I def. need to strengthen my legs if I want to improve my running.

HMT Day 11

HMT Day 11

Day 12 was….. REST DAY!!! WOOT WOOT!!… Too bad I couldn’t rest all day though. I worked from 8-5 today and ended the day with some All-You-Can-Eat Sushi! In yo face!!! I’ve been going to the same sushi spot (American Sushi House) for quite some time now, but I only found out about their All-You-Can-Eat a few days ago. That place was lucky I had a pretty balanced “diet” today, because if I was starving, I would have put them out of business tonight!

1st roll: American Roll = devoured it! NOM NOM NOM

2nd roll: Bruce Roll = killed it! NOM NOM NOM

3rd roll: Beautiful roll: I couldn’t eat anymore WHOMP WHOMP WHOMP

 

I hope you all had a great week of running and Happy Easter!! Cheers!!

HMT: Days 7 & 8

HMT: Days 7 & 8

HMT: Days 7 & 8

Day 7 was 5K day! The 5K that I ran was Kaiser Permanentes First Annual Running of the Elk held in Elk Grove, CA. This race had a half marathon, a half marathon relay and the 5K.

Kaiser Permanentes First Annual Running of the Elk

Kaiser Permanentes First Annual Running of the Elk

I think I summed up my first 5K experience best when I Instagram’d a photo of me and my brother immediately after the race:

JR: #2913 (22:47:36; 8th place). Gordon: #1936 (22:43:00; 7th place).... One of the best experiences of my life. I know it's just a 5K (~3 miles), but there was more to it. There was a mental component to it that I didn't really expect. Within the first 5 minutes I was like "wtf did I get myself into?! This a pretty fast pace!! I don't think I could do this"... But then I just kept running... S/o to my brother Gordon for running this with me. This is my first of many races!! Thank you Lord for today and thank you Lord for the opportunity and the ability to participate in this. All of this is yours and I hope you enjoyed this race as much as I did. Happy Palm Sunday everyone!

"JR: #2913 (22:47:36; 8th place). Gordon: #1936 (22:43:00; 7th place).... One of the best experiences of my life. I know it's just a 5K (~3 miles), but there was more to it. There was a mental component to it that I didn't really expect. Within the first 5 minutes I was like "wtf did I get myself into?! This a pretty fast pace!! I don't think I could do this"... But then I just kept running... S/o to my brother Gordon for running this with me. This is my first of many races!! Thank you Lord for today and thank you Lord for the opportunity and the ability to participate in this. All of this is yours and I hope you enjoyed this race as much as I did. Happy Palm Sunday everyone!" - Instagram: iamjohnross

And if you have an Instagram, please follow me at: iamjohnross

Here are a few souvenirs from yesterday. Another thing I didn’t expect after my first official race: loving all the free stuff you get when you complete the race. I could see this becoming a big reason why I run; I’ve always loved collecting stuff. I can’t wait for my first medal!

Souvenirs from the 5K

Souvenirs from the 5K

Day 8 was a “Stretch and Strengthen” Day. So today I spent a good 30 minutes on the foam roller, SMRing my IT, my quads, my ADductors, my calves, and my piriformis. I also did a good amount of static stretches after my strength training. My strength training consisted of 2 back, 2 shoulder, and 2 tricep exercises…… oh yea, and 1,000 bicep curls.

"Oh, I can barely lift my right arm 'cause I did so many." - Ron Burgundy

"Oh, I can barely lift my right arm 'cause I did so many." - Ron Burgundy

And one last thing: I found out yesterday from my friend at Racing the States that Caballo Blanco was found dead yesterday. I don’t want to say too much other than this: thank you, Caballo, for inspiring me to run, but more importantly thank you for inspiring me to be a better human being. If you’ve never heard of him before, please take some time to read up on his life.

Caballo Blanco

Caballo Blanco

I hope all your weekends were awesome and I hope this week goes well for you all! Work hard! Cheers!