Motivation is what gets you started. Discipline is what keeps you going. Continue to build those good, positive, and healthy habits every single day. We GET to work today, let’s go.
You want to lose weight? Stop drinking crap (soda, diet soda, Monsters, etc.) and start drinking more water. Even try this beautiful combo: Green Tea and Chia seeds! Weight loss is ALL about Nutrition! Your workouts definitely speed up the weight loss process, but nutrition is 85-90% of the battle.
1 Tbsp. of Chia has 70 calories (40 from fat), very little sodium, 6 grams of fiber (makes you feel full longer so you don’t get hungry and eat more than you need to), 2.9 grams of Omega-3s (this is the ‘good & healthy’ fat that our body NEEDS, as opposed to the bad fat found at fastfood restaurants), 1 gram of carbs, and 3 grams of protein. I get my Chia from Trader Joe’s and my Green Tea from Target. I also put chia in my yogurt (the few times I eat yogurt), in my protein shakes, and other shtuff.
No more excuses fam, let’s get to work! Start paying more attention to your nutrition and you will start seeing the results that you work so damn hard for! Ch(ia)eers!!
“What you eat in private, you wear in public.”
This was by far the best Lake Merced Run that I’ve ever had. I’ve run 10 miles around Lake Merced before, but this 8-mile run was fast (to my standards) and I felt so damn good after; I wasn’t too tired, I wasn’t breathing hard, nothing was aching, and I just felt gooooood.
And this is the first time that I used the my Garmin to challenge myself. And what I mean by that is, I set my Garmin to a 8:00 minute pace, whereas in the past I wouldn’t set a desired pace and just used the watch to track my current pace, overall distance and overall time. And to be honest, at the start of my run, I wasn’t sure if I would be able to keep up with that pace, but as I mile 2 came along I was feeling good. And after mile 3, I felt the same. By mile 4 I was in the zone! My strides felt good, my breathing felt good and I just felt goooooood. I’m glad that I used that desired pace function because I think it pushed me and challenged me and it showed me that I can absolutely run an 8:00 minute mile (over 8 miles at least). And to be honest, I think I could have gone another mile or 2 at that 8:00-minute (or faster) pace.
This watch is definitely one of the best Christmas gifts I’ve ever received and I’ve thanked my girlfriend every day since I received it.
Well, that was my “Long Run” Sunday. I’m not gonna lie, I don’t think I’ll post my whole week recap anymore. I’ll keep my running updates short and simple like this post. I hope you all have a great week! Cheers!
New Year’s Eve!! I spent New Year’s Eve at my Sister’s place and kept it pretty low key because I had a New Year’s Day 10K the following morning. I did take 3 shots of Henny, but my brother-in-law was kind enough to make them half shots because he knew what I had planned that next morning. I didn’t strengthen this day because I wanted to rest my body for the 10K, BUT I did stretch (somewhat). On my way to my sister’s place, I stopped by a running store and bought this bad boy:
So I was rolling out my quads, calves and IT Band the whole day. After eating and playing with my nieces, I went to sleep around 9pm and asked my sister to wake me up for the countdown…. she forgot! But she did wake me up right after the countdown and I was able to wish all my family Happy New Year.
Check out my New Year’s Day 10K! post.
I was supposed to run, BUT I was still recovering from my 10K, so I just relaxed this day.
I did strengthen my back, shoulder and triceps this day. After resistance training, I hopped on the treadmill for my 4.5-mile run and ended up only running half a mile; my legs still weren’t ready after that 10K (that hill was nuts, for me anyways).
Rest Day!!!! Yes please!!!!
My lady and I started off this Saturday by volunteering a food bank with a few of my staff from the Y. It was a great experience and we had a lot of fun doing what we were doing. After the food bank we had lunch and after lunch I KTFO!! My body, my legs still needed some good rest.
Today was my 7-miler. I wasn’t too sure how this run would go because I haven’t really ran since my 10K and my legs still felt a little tired. Here’s my run:
My legs felt really heavy today and I think its because I have been eating way too much Quinoa! I just started eating that shtuff and I have fallen in love with it. I spoke to my buddy about my run today and he told me that Quinoa definitely makes you feel a little heavier. So after I spoke with him, I went to Chipotle and got me a Chicken Fajita Bowl with EXTRA RICE! I think I haven’t been consuming too much carbs this past week (because of Quinoa) and that’s why this 7-miler was a little tougher than usual.
I you haven’t noticed yet, I have posted something every day this year! This is one of my goals for 2013: to post something on my blog everyday! I hope all of your running is going well! Cheers to 2013!!
Brazen New Year’s Day 10K. @chabeez finished 3rd in our age group with a time of 47:01. I finished 5th in our age group with a time of 55:46. I don’t know what it is, but both races I’ve run with Charlie have had some crazy hills! The first 1.5 miles was the same as my 5K on Saturday; it was smooth and easy with a few small hills, but once you get passed that 1.5 mile marker, the course becomes ALL trail. And from mile 2 to mile 3.2 it was all uphill! I tried my hardest to not walk up the hill but half way up I had to. Once you reach the top (the turnaround point) it was all down hill. My big take away from this race: schedule some hill runs into my workout from now on. This race was important to me for a few reasons. The main reason was my momma @ruelyn. She’s been so strong since her diagnosis and she has motivated me to be stronger, better, healthier, and more faithful. No more excuses in 2013. If my momma could fight and stay strong through all this, I should not have any excuses whatsoever. Keep fighting, stay hydrated and remember to take your meds mah! I love you! I also wanted to start the New Year the way I want the whole year to go. I literally want to “RUN” 2013. I want running to be my main thing this year. Ever since my Lola passed, running has been my “escape” and my “therapy,” and I love that I’ve gotten to that point with running. I’m not running to win the race, I’m running just to run; I’m running because it feels so damn good. The medals and the health benefits are just by-products. I share with you my “WHYs” because those are the most important things in life; WHY do you do what you do? Remember your “WHYs” and all the “HOWs” will be easy. If your “WHYs” are powerful enough, you can and will achieve anything and everything. I wish you all a very happy and very blessed New Year! God Bless #ypowr #health #wellness #fitness #run #running #brazen #10K
And check this out:
I like to post my post-race pictures on Instagram and write long captions, so I’ll just share with you what I wrote on IG:
Our third 5K in the books. This was a really nice 5K course. It was all paved with small rolling hills and lots of trees. This was by far the coldest I’ve been for any of my races. I felt good throughout the entire race; I didn’t push it too hard at any point because I wanted to run “comfortably.” As I was approaching the halfway/turnaround point, I saw this pack of 5 or 6 kids who were probably 11-12 years old and I immediately thought: PEDs! But anyways, those kids were absolute beasts. No, literally. They had hairy ass arms and legs, which bolsters my assumption that they were on that Melky Cabrera shtuff. I finished 2nd in our age group with a time of 25:52 and @gojwong finished 3rd with a time of 28:12. Another great race with my bro @gojwong. 2013 is going to be awesome bro, we start our “Race in Every State” with @chabeez. #run #running #5K #brazen #lakechabot
The US Half Marathon on November 4th, 2012 was my 2nd half marathon and boy was it a tough one. The course had a few hills, but that wasn’t why this was a tough race for me. My training for this half marathon wasn’t as good as I had hoped it would be. I had a Vegas trip that made me miss a week of running and I also bought some new basketball shoes that literally tore up my feet, so that took me out for another 2 weeks. I also think that the running program that I was on was a little too aggressive for me. It had a “pace run” once a week and I think that I may have set too ambitious of a goal for only my 2nd half marathon. My goal for this race was 1:45, which is an 8:00 minute mile pace and about 10 minutes quicker than my first half. The reason why I didn’t like this program and the pace runs was because it took out the fun and the freedom from my running. I started thinking about my finish time a little too much and stopped focusing on my love for running. There were a few times during the training that I knew I was over-training, but I decided to push through it thinking that that was the only way that I was going to improve. Over-training: the one thing I caution my own clients about every week, yet it was something I was doing during this training. The good thing is that I learned from this experience. Not that I have strayed too far away from it, but I want to get back to the point I was at when I first read “Born to Run.” I want to love running like I did when I first started running.
As for the race, I finished at 2:14:52. There were a couple of times I walked, I tied my shoes a few times, and use the potty once. It wasn’t my cleanest race and I blame it on my lack of proper training leading up to it. But like I said, I learned from this experience and I’m excited to run my next half.
I just started training for my 3rd Half Marathon and this time my only goal is to run. Cheers!
Day 30: 5 mile run
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
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.)
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.
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
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!
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.
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.
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!
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
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
1 order of Bruce Roll – Shrimp Tempura, spicy tuna & avocado topped with 5 types of fish
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
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.
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.”
“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”
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 😉