Week 5 Rock N Roll Training

Sunday December 14 - 3 mile run at Reid Park, meet in front of High Corbett field at 7:30am

Tuesday December 16 - 3 mile run at Reid Park, meet in front of High Corbett field at 6:45pm

Recommended Mileage:

RNR Half 9 miles
RNR Full 18 miles
El Paso Half 7 miles

"In three words I can sum up everything I've learned about life: it goes on".
- Robert Frost

ZERO TO HERO CHALLENGE PART 1

In July of 2008 I made up my mind that I was going to run a 100 mile race. I believe in myself, and I only compete against myself so to me its just a personal challenge.I thought about doing the Across the Years race in December 2008. It would have given me 5 months of training, but I recognized my conditioning was not the same as it was earlier this year. I had taken a short break from running which ended up becoming a 7 month break.

Sticking to my Kaizen methods of training I decided to work my way up to a 100 mile race by first getting through a half marathon, followed by a marathon, a 50 miler, and finishing up with a 100 mile race.

Well today part 1 was completed as I ran my 10th half marathon in a time of 1:50:33, felt great after the race. I did get a little sore in the upper back, quadriceps from all the downhill running, I can see the lack of weight training may have made me sore in those areas. What really bothered me is the 3 quarter sized blisters on my left foot, I have never had such big blisters before.

The Plan:

Half Marathon: Tucson Half, December 7 2008

Marathon: Rock N Roll AZ, January 18 2009

50 Miler: Old Pueblo 50, March 7 2009

100 Miler: Javelina Jundred, October 31 2009

Week 6 Rock N Roll Training

Sunday December 7 - No morning run because of the Tucson Half Marathon

Tuesday December 9 - 3 mile run at Reid Park, meet in front of High Corbett field at 6:45pm

Recommended Mileage:

RNR Half 5 miles
RNR Full 10 miles
El Paso Half 5 miles

"Having a dream is what keeps you alive. Overcoming the challenges make life worth living".
- Mary Tyler Moore

Week 7 Rock N Roll Training

Sunday November 30 - Tumamoc Hill at 7:30am

Tuesday December 2 - 3 mile run at Reid Park, meet in front of High Corbett field at 6:45pm

Recommended Mileage:

Tucson Half 3 miles
RNR Half 8 miles
RNR Full 16 miles
El Paso Half 6 miles

"The true measure of a man is how he treats someone who can do him absolutely no good".
- Samuel Johnson

Week 8 Rock N Roll Training

Sunday November 23 - 6 miles of HILLS!!! meet at St. Marys Hospital, Run to and up "A" Mountain, then run back and up Tumamoc at 7:30am

Tuesday November 25 - 3 mile run at Reid Park, meet in front of High Corbett field at 6:45pm

Recommended Mileage:

Tucson Half 5 miles
RNR Half 5 miles
RNR Full 10 miles
El Paso Half 5 miles

"A wise man should consider that health is the greatest of human blessings, and learn how by his own thought to derive benefit from his illnesses".
- Hippocrates

Week 9 Rock N Roll Training

Sunday November 16 - 8-10 mile run at Rillito river, meet in front of Windmil Inn at 7:30am

Tuesday November 18 - 3 mile run at Reid Park, meet in front of High Corbett field at 6:45pm

Recommended Mileage:

Tucson Half 10 miles
RNR Half 8 miles
RNR Full 16 miles
El Paso Half 5 miles

"If you don't risk anything you risk even more".
- Erica Jong

Running The Sahara

Week 10 Rock N Roll Training

Sunday November 9 - 6 mile run at Reid Park, meet in front of High Corbett field at 7:00am

Tuesday November 11 - 3 mile run at Reid Park, meet in front of High Corbett field at 6:45pm

Recommended Mileage:

Tucson Half 6 miles
RNR Half 5 miles
RNR Full 10 miles
El Paso Half 4 miles

"You see things; and you say, "Why?" But I dream things that never were; and I say, "Why not?"-George Bernard Shaw

85 year old marathon runner

Week 11 Rock N Roll Training

Sunday November 2 - 8 mile run at Reid Park, meet in front of High Corbett field at 7:00am

Tuesday November 4 - 3 mile run at Reid Park, meet in front of High Corbett field at 6:45pm

Recommended Mileage:

Tucson Half 9 miles
RNR Half 8 miles
RNR Full 16 miles
El Paso Half 8 miles

"The secret of success is this: there is no secret of success."
-Elbert Hubbard

50 marathons 50 states 50 days

New movie about Dean Karnazes

Week 12 Rock N Roll Training

Sunday October 26 - 5 mile run at Reid Park, meet in front of High Corbett field at 7:00am

Tuesday October 28 - 3 mile run at Reid Park, meet in front of High Corbett field at 6:45pm

Recommended Mileage:

Tucson Half 5 miles
RNR Half 5 miles
RNR Full 10 miles
El Paso Half 6 miles

"Correction does much, but encouragement does more. Encouragement after censure is as the sun after a shower".
- Johann Wolfgang Von Goethe

Mackenzie's 50

Week 13 Rock N Roll Training

Sunday October 19 - 8 mile run at Reid Park, meet in front of High Corbett field at 7:00am

Tuesday October 21 - 3 mile run at Reid Park, meet in front of High Corbett field at 6:45pm

Recommended Mileage:

Tucson Half 8 miles
RNR Half 7 miles
RNR Full 14 miles
El Paso Half 6 miles

"The only way of finding the limits of the possible is by going beyond them into the impossible".
- Arthur C. Clarke

David Goggins Video

One of the toughest Ultra Runners, Navy Seal David Goggins. He ran in the Zane Grey 50 miler in 2007, my first attempt at 50 miles.



"Let me sit here and enjoy the pain"
This was David Goggins'response to his wife when she suggested he get rushed to the hospital after his first 100-mile non-stop run. He had kidney failure, was urinating blood and ran the last 30 miles of the race with all the little bones in both feet broken.

David Goggins can take pain...a lot of pain. He is not your average man. In fact, he is not your average human. Spend time with him and you will scratch your head and ask if you were even born of the same species. Goggins has become a living legend in the world of endurance sports. His story of how he transformed his 290 lb. body into the most fierce competitor in ultra-endurance sports has made him an in-demand motivational speaker. "His race preparation is legendary" said Bob Babbitt of Competitor Radio, who calls him "the Michael Jordan of endurance sports." Google him and see what his competitors say...they praise him as "the most intense guy on the planet," "a beast" and "a warrior".

Is David Goggins human? Let's see...
GOGGINS vs. MANKIND
* The average adult male can do 27 pushups...Goggins can do 243.
* The average resting pulse of a healthy adult male is 75 beats per minute...Goggins' is 30.
* The US Department of Health suggests that the average male does 90 minutes of aerobic exercise per week...Goggins does 42 HOURS or 2520 minutes.
* The average 30-year-old male can run 1.5 miles in 12.5 minutes...Goggins ran 20 miles before you got out of bed this morning. Guaranteed.
* The average male can do 36 crunches in one minute...Goggins can do 106.
* The average man has a body fat percentage of 19%...Goggins is 4%.
* The average SUV can travel 200 miles before it runs out of gas...Goggins has run 203.5 non-stop.

David Goggins has completed fourteen 100+ mile races in just two years...with nine top-5 finishes. He is ranked in the Top 20 of all endurance athletes in the world. He is reigning US Champion in the 48-hour run. His first triathlon was the Ultraman World Championship...he did the 260 mile bike portion on a rented bike (because he didn't own his own). He is the only person in the U.S. Military to have completed training with the Navy SEALS, Air Force Tactical Air Control, and Army Ranger School. And, he races to raise money to pay for the education of children of soldiers that have been killed in combat.

Whoever says David Goggins is average...has not met David Goggins.

Week 14 Rock N Roll Training

Sunday October 12 - 5 mile run at Reid Park, meet in front of High Corbett field at 7:00am

Tuesday October14 - 3 mile run at Reid Park, meet in front of High Corbett field at 6:45pm

Recommended Mileage:

Tucson Half 5 miles
RNR Half 5 miles
RNR Full 10 miles
El Paso Half 4 miles

"You must first have a lot of patience to learn to have patience."
- Stanislaw J. Lec

Wasson Peak Recap

Week 15 Rock N Roll Training

Sunday October 5 - Hike Wasson Peak, Highest point of the Tucson Mountains, meet at sonoran desert museum parking lot at 6:30am

Tuesday October 7 - 3 mile run at Reid Park, meet in front of High Corbett field at 6:45pm

Recommended Mileage:

Tucson Half 8 miles
RNR Half 6 miles
RNR Full 12 miles
El Paso Half 4 miles

"I was always looking outside myself for strength and confidence, but it comes from within. It is there all the time".
- Anna Freud

Old Pueblo 50 Mile Endurance Run

I'm officially registered to run another 50 miler, this will be number 3 scheduled to take place on March 7, 2009 here in Tucson. This is all I know about the race, the only other thing I need to know is location of aid stations to mind sculpt through the race.







"Remember that happiness is a way of travel - not a destination".
- Roy M. Goodman

Week 16 Rock N Roll Training

Sunday September 28 - 3 mile run at Tumamoc Hill, meet near St. Josephs Hospital parking lot at 6:30am

Tuesday September 30 - 3 mile run at Reid Park, meet in front of High Corbett field at 6:45pm

Recommended Mileage:

Tucson Half 5 miles
RNR Half 5 miles
RNR Full 10 miles
El Paso Half 2 miles

"A strong positive mental attitude will create more miracles than any wonder drug".
- Patricia Neal

Week 17 Rock N Roll Training

Sunday September 21 - 3 mile run at Tumamoc Hill, meet near St. Josephs Hospital parking lot at 6:30am

Tuesday September 23 - 3 mile run at Reid Park, meet in front of High Corbett field at 6:45pm

"To insure good health: Eat lightly, breathe deeply, live moderately, cultivate cheerfulness, and maintain an interest in life."
-William Londen

Physically Addictive Foods

Interesting Video to watch.

Week 18 Rock N Roll Training

Sunday September 14 - 3 mile run at Reid Park, meet in front of High Corbett field at 6:30am

Tuesday September 16 - 3 mile run at Reid Park, meet in front of High Corbett field at 6:45pm

"He who has health, has hope; and he who has hope, has everything."
-Arabian Proverb

Week 19 Rock N Roll Training

Sunday September 7 - 3 mile run at Reid Park, meet in front of High Corbett field at 6:30am

Tuesday September 9 - 3 mile run at Reid Park, meet in front of High Corbett field at 7pm

"Go for the moon. If you don't get it, you'll still be heading for a star." -Willis Reed

Week 20 Rock N Roll Training

Sunday August 31 - No running

Tuesday September 2 - 3 mile run at Reid Park, meet in front of High Corbett field at 7pm

"Life's most persistent and urgent question is, 'What are you doing for others?'”
- Martin Luther King Jr.

September 2003 - January 2008

In the year 2007, the average American spent 1,555 hours watching television. In days its 64.8, now thats a lot of t.v. watching.

As for me I don't own a television, and I am always asked how I have time to run as much as I do. My answer is no T.V.

I started running in September 2003, In a span of 4 years and 4 months I ran:

7 - 5k races (mostly race for the cure, 3.1 miles)
3 - 10k races (6.2 miles)
9 - 13.1 miles (Half Marathons)
3 - 26.2 miles (Marathon)
2 - 50 mile races (one DNF at mile 33, other finished in 11 hours)
1 - 187 mile relay (Ten person team, ran 20-25 miles)

Its hard to pinpoint exactly how many miles I ran altogether including training for each race. The best I can calculate is somewhere in the range of 2,800 - 3,600 miles.

I usually average a pace of 10 minute miles in races, and I usually train at around a 12 min mile pace. so we are looking at a total range of about 22 - 30 days of running. Something tells me I have ran more...

Italian as a fourth language

I watched a short documentary titled "The Boy With The Incredible Brain"

This is the breathtaking story of Daniel Tammet. A twenty-something with extraordinary mental abilities, Daniel is one of the world?s few savants. He can do calculations to 100 decimal places in his head, and learn a language in a week.

I figured if this guy can learn a new language in a week, I can learn one in four months as I train for a marathon. Why not use your time wisely and learn another language. You see it all the time people running with their Ipods and you never know what they are listening to. Thats why I have decided to learn Italian.

WATCH THE DOCUMENTARY (its less than an hour, and well worth watching)

http://filmtalks.net/post/2007/11/19/the-boy-with-the-incredible-brain/#a

Possible 2009 Races

For Sure

6th Annual PF Changs Rock N Roll, Phoenix, Az
January 18, 2009
(Im the youngest male runner to run since the inaugural year)

Maybe

Old Pueblo 50 mile endurance run, Tucson, Az
March 7, 2009


Inaugural Rock N Roll Marathon, Seattle, Wa
June 27, 2009


Javelina Jundred, 100 mile trail run, Fountain Hills, Az
October or November 2009


Across the Years, 72/48/24 hour footrace, Buckeye, Az
December 29, 2009

Badwater

Jorge Pacheco finished first at Badwater. He ran the 135 miles in a time of 23:20:16. This year there were 21 female runners, and 59 male runners. Jaime Donaldson finished 3rd with a women's course record of 26:51:33.

Badwater Ultramarathon Qualifying Standards
Those submitting an application to compete in the 2008 Badwater Ultramarathon must meet at least ONE or more of the following THREE Qualifying Standards. Please review these Qualifying Standards to determine which standard(s) describes you, if any. You will be required to select at least one of these when you submit your race application. Those who do not meet at least one of these standards MAY NOT apply.

You have officially finished the Badwater Ultramarathon (the actual race held since 1987; “solo” efforts will not be considered).
You have officially finished at least one official 135 mile running race which is a member of the BADWATER WORLD CUP.
You have officially finished a running race of at least one 100 continuous miles in length or a multisport event that includes a running section of at least 100 continuous miles in length.
In addition to meeting at least one of the three qualifying standards listed above, the ideal applicant will have extensive experience in ultra endurance sports, defined as at least five years participation in some, or all, of the following:

Ultra Running: In particular, completing the Grand Slam or multiple week-long desert stage races in the same calendar year.
Ultra Triathlon: Double Iron, Ultraman, (or longer).
Expedition-Length Adventure Racing: Eco-Challenge, Raid Gauloises, Primal Quest, or similar.
Ultra Cycling: Furnace Creek 508 or comparable ultra-marathon bicycle races at least 500 miles in length.

Time Out

busy month up ahead for me, The world series of ultra running, Badwater ultra marathon is on July 14. It consist of 135 miles begining at Death Valley where temperature can reach up to the 130's and ends 8,000 ft up on Mt. Whitney.



Ive seen the documentary of Running on the Sun, it amazes me what these runners do. Call me crazy, but this is some thing I would like to try someday.

One has 48 hours to complete to recieve a belt buckle, or 60 hours to complete with out the buckle.

What this means to me:

To finish under 48 hours you must be able to run 2.8125 mph, about a 21 min mile pace.

To finish under 60 hours you must be able to run 2.25 mph, about a 27 min mile pace

The key is to train yourself to put up with the heat.

Day 69

Here we go, Triceps and Biceps. My right Tricep was feeling good, but I was uncertain, so I took it easy today.

THE PLAN:

Triceps
Dumbbell Tricep extensions (3 sets 8-10 reps)
Pushdowns (3 sets 8-10 reps)
Tricep Dips (3 sets 8-10 reps)

Biceps
Hammer Curls (3 sets 8-10 reps)
Barbell Curls (3 sets 8-10 reps)
Machine Curls (3 sets 8-10 reps)

ACTUAL WORKOUT: Sets & Weights used: (1 2 3)

Triceps
Dumbbell Tricep extensions (35 35 35)
Pushdowns (-- -- --)
Tricep Dips (-- -- --)

Biceps
Hammer Curls (-- -- --)
Barbell Curls (35 35 35)
Machine Curls (-- -- --)

I worked the Triceps first by doing 3 sets of 10 reps. Then I moved to the Biceps and did the same, 3 sets of 10 reps. I repeated this process 2 more times. Right Tricep is a little sore.

Day 70

Half way through the year and today I got a chance to view this video by Professor Randy Pausch on Time Management. If you don't know who Randy Pausch is, then where have you been the last year?

http://download.srv.cs.cmu.edu/~pausch/

Day 71

Mondays are always Chest and Back, but today I stuck with the basics and did only pushups through out the day. My right tricep is almost fully recovered so I should be back on track soon.

Day 72

Been consistent with the ab workout, but not much with cardio. Today it is skipped once again.

Day 73

Todays an off day, I got the opportunity to watch another documentary. It was Pumping Iron, about Arnold Schwarzenegger and his bodybuilding buddies in the 1970's. Its amazing what steroids can do. What I found more amazing was Franco Columbu, a boxer/bodybuilder. He was the smallest of the bodybuilders at 5'5" and 180lbs. My height just 30lbs heavier.

Day 74

The plan for today was Legs and Shoulders, I skipped the workout, the pain on my tricep is just a distraction at this point. I'm going to let it heal completely before I get back at it, at least when it comes to hitting the weights. At work, if it hurts or doesnt hurt I still have to get the job done.

Day 75

My right tricep is hurting a bit, especially if I try to fully extend my arm. I dont think its anything too serious, just need rest and treatment. I use Tiger Balm for everything, that should do the job.

Day 76

For Triceps and Biceps I had to make some changes along the way, I think I might have hurt my right tricep.

THE PLAN:

Triceps
Dumbbell Tricep extensions (3 sets 8-10 reps)
Pushdowns (3 sets 8-10 reps)
Tricep Dips (3 sets 8-10 reps)

Biceps
Hammer Curls (3 sets 8-10 reps)
Barbell Curls (3 sets 8-10 reps)
Machine Curls (3 sets 8-10 reps)

ACTUAL WORKOUT: Sets & Weights used: (1 2 3)

Triceps
Dumbbell Tricep extensions (35 40 45)
Pushdowns (-- -- --)
Tricep Dips (3 sets - body weight)

Biceps
Hammer Curls (15 20 25)
Barbell Curls (30 40 50)
Machine Curls (-- -- --)

Day 77

Took an easy stroll around Reid Park today, just covered the 5k distance, nothing special.

Day 78

Todays workout consist of the Chest and Back

THE PLAN:
Chest
Decline Dumbbell Press (3 sets 8-10 reps)
Incline Dumbbell Press (3 sets 8-10 reps)
Seated Flyes (3 sets 8-10 reps)

Back
Lat Pulldowns (3 sets 8-10 reps)
Seated Rows (3 sets 8-10 reps)
Hammer Rows (Hammer Strength Machine) (3 sets 8-10 reps)

ACTUAL WORKOUT: Sets & weight used: (1 2 3)
Chest
Decline Dumbbell Press (35 40 45)
Incline Dumbbell Press (30 35 40)
Seated Flyes (45 60 75)

Back
Lat Pulldowns (70 80 90)
Seated Rows (70 80 90)
Hammer Rows (90 110 130)

Finally got the weights that will allow me to complete the workout, my struggle in the past weeks was my muscles being fatigue to not perform the incline dumbbell press, or maybe I am getting results?

Day 79

No cardio today, my schedule along with the temperature makes it impossible. My high intensity interval training needs to be done before 6 am or after 6 pm.

Day 80

One of the latest documentaries I have seen was Spirit of the Marathon, about 6 people who are running the Chicago Marathon. Myself as a runner I thought it was boring, I almost fell asleep. This one seems to be interesting to watch.

Day 81

Legs and Shoulders

THE PLAN:

Legs
Barbell Squat (3 sets 8-10 reps)
Seated Leg Curl (3 sets 8-10 reps)
Leg Press (3 sets 8-10 reps)
Seated Calf Raise (3 sets 8-10 reps)

Shoulders
Upright Barbell Row (3 sets 8-10 reps)
Front Dumbbell Raise (3 sets 8-10 reps)
Side Lateral Raise (3 sets 8-10 reps)

ACTUAL: Sets & Weight used: (1 2 3)

Legs
Barbell Squat (90 110 130)
Seated Leg Curl (45 55 65)
Leg Press (90 110 130)
Seated Calf Raise (45 55 65)

Shoulders
Upright Barbell Row (50 60 70)
Front Dumbbell Raise (10 15 20)
Side Lateral Raise (10 15 20)

I raised the weight up a bit, and felt comfortable with this weight.

Day 82

I decided to skip cardio today, mainly because I did 20 min on the bike yesterday after the Triceps and Biceps workout. I am currently thinking of another cardio workout that I will attempt next week, It will take me back to when I used to play basketball. I'm not sure how hard it will be or if I will be able to complete it, but it will certainly be a challenge.

Day 83

Triceps and Biceps: this time around I made sure to begin with the Triceps.

THE PLAN:

Triceps
Dumbbell Tricep extensions (3 sets 8-10 reps)
Pushdowns (3 sets 8-10 reps)
Tricep Dips (3 sets 8-10 reps)

Biceps
Hammer Curls (3 sets 8-10 reps)
Barbell Curls (3 sets 8-10 reps)
Machine Curls (3 sets 8-10 reps)

ACTUAL WORKOUT: Sets & Weights used: (1 2 3)

Triceps
Dumbbell Tricep extensions (35 40 --)
Pushdowns (30 35 40)
Tricep Dips (3 sets - body weight)

Biceps
Hammer Curls (15 20 25)
Barbell Curls (30 40 50)
Machine Curls (25 40 40)

Only change is to begin with 30lb on the dumbbell tricep extention, 1st set is usually a warmup set.

Day 84

Todays cardio workout was a morning run around the park, nice and easy 3-mile run around Reid park. It gave me sometime to think things over and clear my mind, finally feeling sane.

Day 85

Back on track and hitting the heavy weights.

THE PLAN:
Chest
Decline Dumbbell Press (3 sets 8-10 reps)
Incline Dumbbell Press (3 sets 8-10 reps)
Seated Flyes (3 sets 8-10 reps)

Back
Lat Pulldowns (3 sets 8-10 reps)
Seated Rows (3 sets 8-10 reps)
Hammer Rows (Hammer Strength Machine) (3 sets 8-10 reps)

ACTUAL WORKOUT: Sets & weight used: (1 2 3)
Chest
Decline Dumbbell Press (35 40 45)
Incline Dumbbell Press (35 40 --)
Seated Flyes (30 45 60)

Back
Lat Pulldowns (70 80 90)
Seated Rows (70 80 90)
Hammer Rows (90 110 130)

felt great after the workout, will keep the same weight, and make some changes with the Incline Press.

Day 86

The summer heat has arrived early we hit 109 today, my hometown Yuma hit 115 degrees. Outdoor activities need to be taken more seriously as dehydration can be more common. Other heat related illnesses that can occur are: heat syncope, heat cramps, heat exhaustion, and heat stroke.

Fluid requirements for men in order to maintain healthy fluid balance is 3.7 liters as total beverages, which includes drinking water. For women it is 2.7 liters as total beverages, which includes drinking water.

Day 87

In my opinion, the best nutrition plan one/anyone can follow is the exchange system. It was developed by the American Dietetic Association and the American Diabetes Association in which exchanges, or portions, are organized according to the amount of carbohydrate, protein, fat, and calories in each food.

More info regarding the exchange system can be found on the following site:

http://www.uaex.edu/Other_Areas/publications/PDF/FSHED-86.pdf

Day 88

The Recommended Dietary Allowance (RDA) for sedentary people is 0.8 gram per kilogram of body weight per day (weight in lbs / 2.2 = weight in kilograms). The recommended percentage of energy that should come from protein is 12 - 20% of total energy intake.

Proteins serve many important functions, including: 1) enabling growth, repair, and maintence of body tissues; 2) acting as enzymes and hormones; 3) maintaning fluid and electrolyte balance; 4) maintaining acid-base balance; 5) making antibodies, which strengthen our immune system.

Proteins function best when we also consume adequate amounts of carbohydrates and fat.

Day 89

FATS AND OILS:
The Acceptable Macronutrient Distribution Range (AMDR) for fats is 20 to 35% of total energy intake.

What are the different types of healthy fats and oils?

Fats and oils are made up of basic units called fatty acids. Each type of fat or oil is a mixture of different fatty acids.

Monounsaturated Fatty Acids (MUFA) are found mainly in vegetable oils, nuts, seeds and some plant foods. They are liquid at room temperature.

Polyunsaturated Fatty Acids (PUFA) are found mainly in vegetable oils, fish and seafood. They are liquid or soft at room temperature. Omega-3 and omega-6 fatty acids are types of PUFA and are considered essential fatty acids because our bodies cannot make them, thus they must be obtained through the diet.

Saturated Fatty Acids are usually solid at room temperature and are found mainly in foods from animal sources like meat, dairy products and butter. Some vegetable oils such as coconut, palm kernel and palm oil are saturated.

Trans Fatty Acids are liquid vegetable oils that have been chemically processed to become solid at room temperature through the addition of hydrogen atoms. These hydrogenated and partially hydrogenated oils are used in some margarines and fried foods as well as to improve the flavor, texture and shelf-life of processed snack foods like cookies and crackers.

Which fats are recommended?

Emphasize consumption of monounsaturated and omega-3 fatty acids

Limit consumption of saturated and trans fats (listed as hydrogenated or partially hydrogenated vegetable oils on labels)

All foods containing fat have a mixture of polyunsaturated, monounsaturated, and saturated fatty acids. It is not feasible or desirable to completely eliminate one type of fatty acid from your diet.

Day 90

Carbohydrates are a primary fuel source, there are two types of carbohydrates: Complex and Simple. The Recommended Dietary Allowance for carbohydrate is 130 grams per day; this amount is only sufficient to supply adequate glucose to the brain. The Acceptable Macronutrient Distribution Range (AMDR) for carbohydrate is 45 to 65% of total energy intake.

The healthiest foods are high in fiber, and contain complex carbohydrates along with many other vitamins, minerals and phytochemicals. They will also contain other nutrients, such as protein and fats, in moderation. These foods will not be highly refined.

Some examples of healthy foods containing complex carbohydrates are:

Spinach
Whole Barley
Grapefruit
Turnip Greens
Buckwheat
Apples
Lettuce
Buckwheat bread
Prunes
Water Cress
Oat bran bread
Apricots, Dried
Zucchini
Oatmeal
Pears
Asparagus
Oat bran cereal
Plums
Artichokes
Museli
Strawberries
Okra
Wild rice
Oranges
Cabbage
Brown rice
Yams
Celery
Multi-grain bread
Carrots
Cucumbers
Pinto beans
Potatoes
Dill Pickles
Yogurt, low fat
Soybeans
Radishes
Skim milk
Lentils
Broccoli
Navy beans
Garbanzo beans
Brussels Sprouts
Cauliflower
Kidney beans
Eggplant
Soy milk
Lentils
Onions
Whole meal spelt bread
Split peas
Tomatoes

Simple carbohydrates are more refined, are usually found in foods with fewer nutrients, and tend to be less satisfying and more fattening.

Some examples of foods containing simple carbohydrates are:

Table sugar
Corn syrup
Fruit juice
Candy
Cake
Bread made with white flour
Pasta made with white flour
Soda pop, such as Coke®, Pepsi®, Mountain Dew®, etc.
Candy
All baked goods made with white flour
Most packaged cereals

Day 91

Nutrients:

Carbohydrates (1 gram = 4 calories)
Fats and oils (1 gram = 9 calories)
Proteins (1 gram = 4 calories)
Vitamins
Minerals
Water

Macronutrients are nutrients that our bodies need in relatively large amounts to support normal function and health. They provide energy ( Carbohydrates, Fats, and Proteins)

Micronutrients are nutrients needed in relatively small amounts to support normal health and body functions. (Vitamins and Minerals)

Water is critical for our survival and is important for regulating nervous impulses, muscle contractions, nutrient transport, and excretion of waste products.

Day 92

A busy schedule = lack of sleep + forgetting to eat, so I dont have the energy to really workout. Sometimes I feel it is better to get on track with nutrition and then workout. Getting back on track for me means eating foods that are high in nutrient density.

A helpful analogy for selecting nutrient-dense foods is shopping for clothes on a tight budget. If you had only $40 in your clothing budget, you would most likely buy two pairs of pants on sale for $20 each instead of one pair of pants for $40. Because you can only "afford" a certain number of calories each day to maintain a healthy weight, it makes sense to maximize the nutrients you can get for each calorie you consume.

Relating it to food, you can either have an chocolate iced glazed doughnut from Krispy Kreme (250 cal; 110 cal from fat) or 1/2 cup of oatmeal, 1 slice of toast, and 1 cup of skim milk (245 cal; about 27 cal from fat; plus its high in fiber).

Day 93

Back again with Sand running at the Rillito River Wash. Running on sand makes you run slower, but at the same time you are working harder. I have heard comparisons of running on sand to running in high altitude. I kept with my same routine of last week, HIIT Bruce Lee style.

1 minute of jogging
30 seconds of sprinting
1 minute of walking

This cycle was repeated 8 times for a total of 20 minutes.

From this years Boston Marathon, 1st place recieved $150,000 and 2nd place recieved $75,000. Maybe sand running could have helped?

Day 94

A day to rest the body and look back on any small improvements that can be made from this first week. For some reason I always tend to neglect my abs so I need to get back on track and work the abs daily begining on day 93. The planned workout will consist of 2-3 sets of 10 reps for each exercise with an aim of doing this twice a day.

Lower Abdominal Exercises:
Medicine ball raises


Middle & Upper Abdominal Exercises:
Basic Crunch


Oblique Exercises (Sides - Love Handles):
Bicycle Crunch, alternate legs, keeping feet off ground

Day 95

Today was a good day! Workout consisted of Legs and Shoulders

THE PLAN:
Legs
Barbell Squat (3 sets 8-10 reps)
Seated Leg Curl (3 sets 8-10 reps)
Leg Press (3 sets 8-10 reps)
Seated Calf Raise (3 sets 8-10 reps)

Shoulders
Upright Barbell Row (3 sets 8-10 reps)
Front Dumbbell Raise (3 sets 8-10 reps)
Side Lateral Raise (3 sets 8-10 reps)

ACTUAL: Sets & Weight used: (1 2 3)
Legs
Barbell Squat (70 90 110)
Seated Leg Curl (35 45 55)
Leg Press (70 90 110)
Seated Calf Raise (35 45 55)

Shoulders
Upright Barbell Row (40 50 60)
Front Dumbbell Raise (10 15 20)
Side Lateral Raise (10 15 20)

I completed the workout, felt great afterwards, I can possibly increase weight on all the leg exercises, and maybe the upright barbell row. I plan on keeping it the same another 3 weeks, to see improvements.

Day 96

I skipped cardio for rest. I planned on bike riding for today's cardio workout, but decided it was not the best idea. I saw on the news that a cyclist was hit in Tucson last night, and then I read about this:

http://www.msnbc.msn.com/id/24943229/

Day 97

Target areas of the day were Biceps and Triceps.

THE PLAN:

Biceps
Hammer Curls (3 sets 8-10 reps)
Barbell Curls (3 sets 8-10 reps)
Machine Curls (3 sets 8-10 reps)

Triceps
Dumbbell Tricep extensions (3 sets 8-10 reps)
Pushdowns (3 sets 8-10 reps)
Tricep Dips (3 sets 8-10 reps)

ACTUAL WORKOUT: Sets & Weights used: (1 2 3)

Biceps
Hammer Curls (15 22 27)
Barbell Curls (40 50 60)
Machine Curls (25 40 40)

Triceps
Dumbbell Tricep extensions (-- -- --)
Pushdowns (-- -- --)
Tricep Dips (-- -- --)

Once again I think I need to start off with lighter weights. For my hammer curls I had to use akward weights because other people were using the ones I needed. I usually give myself 1 minute to rest between sets and if people grab the weights that I plan to use, then I move to plan B. Today I was distracted after I did biceps and moved to the stationary bike to talk to a good friend, therefore I skipped the tricep workout. I was told some very good advice, that I will use next Wednesday when I do Biceps and Triceps again.

"If you want to look strong work the Biceps, If you want to be strong work the Triceps"

Day 98

Today's cardio workout was 20 minutes of jump rope. I remember reading in Pam Reed's book "The Extra Mile" that she use to jump rope alot. For those who don't know who Pam Reed is, she is an ultra runner from Tucson. In 2005, she became the first person to complete a 300-mile run without sleep.



Pictured above is Pam Reed, and my good friend Rick Cheever who recently completed 276 miles in a 6 day race. Picture was taken the evening before the Zane Grey 50 mile race in 2007

Day 99

Today was my first day in getting back into weight training in over 8 months. The emphasis of the workout was to focus on Chest and Back, and picking 3 exercises for each muscle.

THE PLAN:
Chest
Decline Dumbbell Press (4 sets 8-10 reps)
Incline Dumbbell Press (4 sets 8-10 reps)
Seated Flyes (4 sets 8-10 reps)

Back
Lat Pulldowns (4 sets 8-10 reps)
Seated Rows (4 sets 8-10 reps)
Hammer Rows (Hammer Strength Machine) (4 sets 8-10 reps)


ACTUAL WORKOUT: Sets & weight used: (1 2 3 4)

Chest
Decline Dumbbell Press (40 45 45 50)
Incline Dumbbell Press (35 40 40 --)
Seated Flyes (20 20 25 30)

Back
Lat Pulldowns (80 90 100 100)
Seated Rows (80 90 100 --)
Hammer Rows (-- -- -- --)


The problem I ran into was that I started off with too heavy of weight, and my muscles began to fatigue, next time I must begin with lighter weights and work my way up, on some occasions I did not complete the original plan. It is not that I gave up on myself, its that its only day 2 of giving a 1% effort daily, and I will make up for it at a later time. Must be SMART!!!

Day 100

Its here faster than expected, todays 1% effort workout was cardio. I began my day by running in sand. I ran in the Rillito River wash, the workout was high intensity interval training Bruce Lee style.

1 minute of jogging
30 seconds of sprinting
1 minute of walking

This process is repeated 8 times for a total of 20 minutes.

Seems easy but considering I cant remember the last time I sprinted, my lungs and legs really felt it.

Gain or Lose Weight

One important thing to know is that 1 lb of fat is equal to 3500 calories. So depending on your plan to gain or lose weight, think of either -500 calories or +500 calories per day from your Total daily energy output(previous posting). Your goal will have to take time, be patient.



We maintain our body weight (Energy balance) when energy intake = energy expenditure (no weight loss or gain)



In negative energy balance energy intake < energy expenditure (weight loss occurs in this state)



Positive energy balance is when energy intake > energy expenditure (weight gain occurs)

Calculating Total Daily Energy Needs

Estimate your activity level by selecting the description that most closely fits your general lifestyle.

Sedantary/inactive Involves mostly sitting, driving, or very low levels of activity.
Men - 25-40% Women 25-35%

Lightly Active Involves a lot of sitting; may also involve some walking, moving around, and light lifting.
Men 50-70% Women 40-60%

Moderately Active Involves work plus intentional exercise such as an hour of walking or walking four to five days per week; may have a job requiring some physical labor.
Men 65-80% Women 50-70%

Heavily Active Involves a great deal of physical labor, such as roofing, carpentry work, and/or regular heavy lifting and digging.
Men 90-120% Women 80-100%

Exceptionally Active Involves a lot of physical activities for work and intentional exercise. Also applies to athletes who train for many hours each day, such as triathletes and marathon runners or other competitive athletes performing heavy, regular training.
Men 130-145% Women 110-130%


Knowing our BMR we can take that value and multiply it by the decimal equivalent of the lower and higher percentage values for your activity level. In my case I will consider myself Moderately Active

1,570.8 kcal/day x .65 = 1,021 kcal/day

1,570.8 kcal/day x .80 = 1,256.6 kcal/day

These calculations mean I will expend about 1,021 to 1,257 kcal/day doing daily activities.

TOTAL DAILY ENERGY OUTPUT

By adding BMR and the energy needed to perform daily activities.

1,570.8 kcal/day + 1,021 kcal/day = 2,592 kcal/day

or

1,570.8 kcal/day + 1,256.6 kcal/day = 2,827 kcal/day

Assuming I am maintaining my present weight of 144 lbs, I am required between 2,592 and 2,827 kcal/day to stay in energy balance.

Calculating BMR

Basal Metabolic Rate (BMR) - is the energy we expand just to maintain our body's basal, or resting, functions (respiration, circulation, maintaining body temperature, etc..).

First we convert our weight in lbs to weight in kg

My last weigh in on 05/27 was 144 pounds / 2.2 pounds per kg = 65.45 kg

Men multiply your body weight in kg by 1 kcal per kg body weight per hour

1 kcal per kg body weight per hour x 65.45 kg = 65.45 kcal per hour

Women multiply your body weight in kg by 0.9 kcal per kg body weight per hour

Now we calculate our BMR for the total day (24 hours)

65.45 kcal per hour x 24 hours per day = 1570.8 kcal per day is the amount of energy I need to maintain my body's resting functions.

Kaizen once again!

Its that time again to put the Kaizen method to work. I dropped 10 pounds in the last 2 months, and now I want to gain 10-15 pounds of muscle mass. Considering my next endurance event might be in November (El tour de Tucson) I have the time to weight train now and train for endurance later if I decide to ride.

The plan is to last 100 days begining on June 1, 2008 and ending on September 8, 2008. Cardio will be performed for 20 minutes, 3 times a week and done as High Intensity Interval Training. Weight training will be done 3 times a week, using heavy weights and working two muscle groups per day.

Calorie intake and nutritional needs will be discussed in the next entry.

As I See It.....

Haven't blogged in a while, so just thought I should share this. It is part of an article I read back in 2000, written by Bill Phillips. 

Read and share your top 5 that you liked or the ones that mean something to you.  Its hard to choose 5, but mine are 's 16, 30, 61, 78, & 79.

1)                  As I see it… its not how much you can get out of life that matters; its how much you put into it that counts.

2)                  As I see it… the last thing you want to do is very often the first thing you need to do.

3)                  As I see it…when people give up control of their bodies, it's the beginning of a painful process of moral, mental, and spiritual decay.

4)                  As I see it… when I binge on Honey Nut Cheerios and ice cream at night, I get to wear them on my belly the next day.

5)                  As I see it… without occasional pain, we're not able to recognize and appreciate pleasure.

6)                  As I see it… regardless of your relationship with family members, you miss them so, so much after they die.

7)                  As I see it… the "comfort zone" is quite likely the most uncomfortable place you can be.

8)                  As I see it… when you're unhappy with the way you look and feel, it doesn't matter where you go nor what you do, you'll be unhappy.

9)                  As I see it… the first and most important step to tapping into the power we all have to improve our bodies and lives begins by making a conscious decision to change.

10)              As I see it… the best way to succeed in business is to create so much value for your clients and customers and go so far above and beyond what they expect, while not requiring anything in return.

11)              As I see it… this is universally true: basics really are best.

12)              As I see it… most people stop living before the age of 30… then slowly die for the next 40 to 50 years; however, by merely making the decision to make a change—by embracing challenges and new ideas –we can all live, love, and learn right up until the last moment of our last day.

13)              As I see it… when you decide to celebrate rather than negate the fact that we are all unique, immediately you will have at least 50% less things to complain about .

14)              As I see it…the way you look on the outside is a reflection on the way you feel on the inside.

15)              As I see it… food is the most widely abused "anti-anxiety drug" in America, and exercise is the most potent yet underutilized "antidepressant".

16)              As I see it… nothing is more painful than knowing someone you care about is in pain.

17)              As I see it… shared success is twice as nice; shared setbacks hurt only half as much.

18)              As I see it… nine out of ten of the greatest accomplishments of mankind were done on deadline

19)              As I see it… much more challenging than "doing the right thing: is deciding the right thing to do.

20)              As I see it… the first law of living is giving… unselfishly, abundantly, and with no strings attached.

21)              As I see it… the most painful moment in a human being's life is that fraction of a second when they let go of that last thread of faith in their dreams

22)              As I see it… the person we need to stand up to more than anyone else is ourselves.

23)              As I see it… the hardest part of learning something new is unlearning the way we know it now.

24)              As I see it… we're all accountable for everything in our lives. If we're overweight, we're accountable. If we're unhappy, we're accountable.  If we're happy, healthy, strong, and surrounded by love, we're accountable.

25)              As I see it… trying new things, taking a chance, accepting challenges, and keeping an open mind are what separates those who thrive from those who just survive.

26)              As I see it… if you do nothing, you get nothing –it's that simple.

27)              As I see it… most people die with regrets –they "wish" they would have followed their hearts' dreams and desires when they had the chance.

28)              As I see it… emotional pain is a sign that something's not working and that a change is needed; identify the source of the pain, and you'll know where action needs to be taken.

29)              As I see it… the only way to truly "fail" is to stop trying.

30)              As I see it… when we take care of ourselves, we are creating value for others, as we will have more energy and strength to give.

31)              As I see it… parents are only as happy as their saddest child, and children are only as happy as their saddest parent.

32)              As I see it… the reason most people don't "just do it" is because they need someone to show them how.

33)              As I see it… we are most alive when we are laughing.

34)              As I see it… energy is everything, and everything is energy.

35)              As I see it… no matter who you are, no matter what you do, you absolutely, positively do have the power to change, and no one can take that away.

36)              As I see it… there is a world of difference between knowing what to do an actually doing it.

37)              As I see it… when you cultivate your ability to create higher and higher high points in every aspect of your life, you will discover a source of pure energy that keeps you excited and feeling alive.

38)              As I see it… every successful transformation takes place from the inside out.

39)              As I see it… life, the ultimate challenge, is not a race to the finish, but rather a process of continual growth.

40)              As I see it… the more we reach out and give to others, the stronger and richer, in every sense of those two words, our own lives become.

41)              As I see it… at least half of our time and energy is being squandered by focusing on things that just don't matter, and the other half is creating virtually all the positive and rewarding experiences in our lives.  The challenge is to determine which half is working and which half isn't.

42)              As I see it… most people do realize that without a healthy, energetic body, nothing else matters.  Unfortunately, they often don't make that realization until it's too late. 

43)              As I see it… when you find something you absolutely love doing –something you could do all day and have more energy when you finished than when you started…you will have discovered what you were created to do.

44)              As I see it… the ability to achieve a successful transformation in any and every area of your life relies on your ability to take what others see as barricades and turn them into bridges. 

45)              As I see it… the most courageous people change before they have to.

46)              As I see it… if you are not clear about the lessons learned from your past and if you do not have a vision for your future, you will never be able to fully appreciate the present.

47)              As I see it… the "end" of everything is the beginning of something.

48)              As I see it… you can't give what you do not have, be it clarity, confidence, compassion, knowledge, hope, or love.

49)              As I see it… our two most precious, limited resources are our time and energy –how we choose to invest them is the most important decision any of us will ever make.

50)              As I see it… one of the most important "secrets to success" in every aspect of life is "selecting" the right Mom.

51)              As I see it… the things in life that become the most frustrating when we're doing them are the things that we were not created to do in the first place.

52)              As I see it… when you cultivate a healthy, strong, balanced body, you discover the bright, patient, energetic, peaceful, powerful, caring, quality person that, deep down inside, has always been there.

53)              As I see it… when we begin to make progress in one area of our lives, other areas begin improving automatically.

54)              As I see it… there's no such thing as an easy challenge.

55)              As I see it… we learn the most from those around us who are learning the most.

56)              As I see it… for every dollar you take, without giving something of greater value in return, you're one step closer to emotional bankruptcy.

57)              As I see it… if you worry about something trivial too much, you'll eventually have something real to worry about.

58)              As I see it… no matter how much fat you lose and muscle you gain during your 12-week Transformation Program, the most noticeable change for the better is always evident in your smile.

59)              As I see it… if you ask the right question, you'll always get the right answer.

60)              As I see it… the meaning of life is to live a meaningful life.

61)              As I see it… the only true source of inspiration is to be an inspiration.

62)              As I see it… the habit of consciously changing your habits is the one habit you should never break.

63)              As I see it… adversity is the most abundant source of potential positive energy in the universe.

64)              As I see it… depression is a symptom of dying for which living is the cure.

65)              As I see it… the methods used by many to acquire money simply cost too much.

66)              As I see it… we would all be better off if our doctors took us aside, sat down next to us, and gave us this compassionate, yet universally true, warning, "I'm very sorry to have to remind you of this, but you've got only so much time to live…I suggest you begin, now, to make the most of every minute of every day…"

67)              As I see it… we all look and feel about as good as we decide to.

68)              As I see it… one of life's greatest challenges is to avoid the discomfort of the "comfort zone".

69)              As I see it… if, when you reach your "final deadline" on this earth and you want to be able to look back and peacefully express, "I have lived a purposeful life," then you're going to have to spend some time, each and every day, exploring the purpose of your life.

70)              As I see it… life's challenges were never meant to be conquered alone –they are intended to bring people together.

71)              As I see it… more "free people" endure the pain of solitary confinement and isolation, voluntarily, than those sentenced to life in prison.

72)              As I see it… success is one of the milestones you pass on the way to significance.

73)              As I see it… the antidote for inaction is action

74)              As I see it… you are either moving forward or moving back –either living or dying.  Nothing in the universe stands still.

75)              As I see it… the most important exercise we will ever do is reaching down and lifting someone else up.

76)              As I see it… people see the world as a reflection of themselves.

77)              As I see it… forgiveness is a priceless gift,  which you can give for free.

78)              As I see it… people don't care how much you know, until they know how much you truly care.

79)              As I see it… one of the best things we can do to help ease a friend or loved one's frustration is to ask questions, then listen…really listen.

80)              As I see it… if you wait until everything in your life is "perfect" before you begin something challenging and new, you'll be waiting forever. The best time is NOW.

81)              As I see it… if you want to change your life, you have to start by changing something about your life.

82)              As I see it… most people want to "be somebody," but they don't know who.

83)              As I see it… the most difficult word to say to someone you care about is "goodbye."

84)              As I see it… if in 35 years, I see everything the same way I see things today, I'll have wasted 35 years of my life.

 

San Francisco Running

I had the opportunity to visit San Francisco for the Game Developer Conference on February 20-22. I arrived on the 20th early in the morning, went straight to the Palace Hotel (http://www.sfpalace.com/)checked in and off to the Mascone Center to work at 9 am. Working in a Trade Show consist of standing all day and telling people about your product, since we have a great product www.tngames.com, its usually non stop. (It sometimes takes an hour or two to eat a sandwich, you take a bite whenever you can). A typical evening we would get out at 6pm, have dinner as a group, and sometimes head to a party, and you do it all over the next day.
So the only time I would be able to see the city was in the morning. Our hotel was walking distance from the Conference, so no one rented a car, and I wouldnt want to drive in San Francisco. My only option was to go for a morning run, but who in their crazy mind would want to go running after having to stand on his/her feet for 9 hours in dress shoes?

So I left the Palace Hotel at 5am on Thursday for a quick hill run up Lombard Street, I took my cell phone, camera,and a map of the city with me. I reached Lombard Street in about 20 minutes, and since it was still dark to take pictures, I decided to continue running. An hour later, next thing you know I am at the Golden Gate bridge.

I really wasnt planing to run this far, it just happened, I found my rythm. When I got to the hotel, I headed straight to the gym and worked upper body with free weights. After I showered, I headed to the lobby for breakfast. I estimated my mileage based on the scaling of the map, and it turned out I ran about 12.5 miles. For breakfast, I had a crab omlet, and off to work I went, energized ready for another day. As I got to our booth, I told my co-workers about my morning adventure. Since most of them run or stay in shape, they wanted to join me the following morning.

On friday morning I ran with our secretary Julie, she really never runs but wanted to run to the Golden Gate Bridge. I was expecting the others to join us in the run, but they were tired from the two days before (I think it was because it was cold and rainy). I too was tired, but I had made a promise. This time we took a different route, for some hill training up Lombard Street.



So we did make it to the Golden Gate Bridge, it was about 40 degrees and it was Julie's longest run ever.



It took us a while, but we made it. There was no way we were going to make it back in time to get dressed and make it to work on time, so we took a cab back to the hotel.
It was definetly a good trip, and it was a great city to run in.

Running Again

About a month without running, I decided it was time to get back into running. What better way to challenge myself and see where my fitness level is, than to run Tumamoc Hill. Tumamoc Hill is about 1.5 miles with an elevation gain of about 750 feet. I managed to complete the climb/run without stopping, in 17 minutes. That is the time I normally run it in. Had I had breakfast before the run, I would have thrown up like 5 times. My lungs are in bad shape, I need to practice my breathing techniques once again. I'm disappointed to think that 4 months ago I was running 50 miles at an altitude of 7,500 feet, and here I am now struggling at an altitude of about 3,000 feet and only 1.5 miles. The good news is my back is improving.

Holy Shit!

Two days after Christmas I was involved in another car accident. This time I managed to stop in time to avoid a 4 car collision, but for the car behind me it was a different story. The car behind me hit me while traveling 40-30 miles per hour. Luckily it didnt do much damage to my truck, just bent my bumper, no damage to the body. The hit was hard, but compared to what I had experienced in the past, it felt like a flick in the ear. I didnt think much about it when the officer asked if I needed any medical assistance, my only thought was I have a marathon to run in two weeks. So I just took pain killers and put up with it. I just ran the marathon on Sunday, and my back has been hurting like a mother F**ker. Yesterday I recieved my massage from my massage therapist Gina, and my back and neck seemed to be tighter than my legs. She recommended I go back and get another one soon, but I plan on taking some time of from running, and hopefully do some stretches to help my back.

Here are 7 runners who never miss P.F. Chang's Arizona race

Mary Beth Faller
The Arizona Republic
Dec. 25, 2007 06:30 PM


When the guns go off at next month's P.F. Chang's Rock 'n' Roll Arizona Marathon and 1/2 Marathon, it will mark the fifth year of the event. As one of the largest race events in the world, it has racked up impressive numbers.

Here are statistics from Elite Racing, which runs the marathon and half-marathon, including estimates for the 2008 events:

• Total number of runners: more than 160,000.

• Total number of miles: 196.5.

• Total volunteers: 25,000.

• Amount raised for charity: $28.5 million.

• Number of energy gels consumed: 175,000.

The 2004 race set a record as the largest inaugural marathon and half-marathon in the world. The 2006 half-marathon produced a world record when Haile Gebrselassie finished in 58 minutes, 55 seconds.

Running the Rock 'n' Roll Arizona has become a tradition for some people. Here are profiles of runners who have completed the 2004-2007 events and are registered for next month:

Cheryl and Tom Martinet, Scottsdale

Age: She is 58; he is 60.

Occupations: Cheryl is a cashier at Safeway, and Tom is general manager at Arizona Cart Retrieval in downtown Phoenix.

The Martinets have trained together for the Rock 'n' Roll Arizona half-marathons, and are doing so again for the fifth race.

"The first year, we were starting to get on a health kick. We saw people all around us getting cancer. So we said, 'We've never done that, let's try it.' That was our best year ever because we trained so hard, because I thought I might die," Cheryl says, explaining that she didn't know what to expect.

Tom is the motivator, charting the couple's progress as they power walk 3 to 7 miles through their neighborhood. They usually do a combination of walking and jogging during the race, "although we always run when we go by the cheerleaders," she says.

"One year, we didn't train at all. I was crying as I crossed the finish line, so I won't ever do that again," Cheryl says.

The first three years, Tom went ahead of Cheryl.

"Last year, I whined, so we finished together," she says. "I'm always faster if he goes with me."


Stephanie Robb, Temecula, Calif.

Age: 24.

Occupation: process development engineer, Abbott Vascular.

Robb is the youngest female five-year marathoner, and the inaugural Rock 'n' Roll Arizona wasn't her first. She ran the Lost Dutchman Marathon the year before.

"I started running in college and never stopped," she says. A resident of Phoenix until last summer, Robb did a lot of training in Fountain Hills, where her parents live.

"I never could have done it without them. My father brings me water on my long runs, and my mother plots out the course for me," she says. "They're the reason I do what I do."

Robb did so well in the 2007 Rock 'n' Roll Arizona that she qualified for the Boston Marathon in April. She didn't do as well there as she hoped.

"The weather was really bad, and it was quite a bit more hilly than the P.F. Chang's," she says. She's hoping to qualify again next month. "I want to go back to do better."


Saul Soto, Tucson

Age: 26.

Occupation: sales associate for TN Games and part-time college student.

Soto is the youngest male five-year marathoner, and he wasn't really a runner until, a few months before the inaugural marathon, he received a flier about Team in Training. Team in Training is called the world's largest endurance training program, and it benefits the Leukemia & Lymphoma Society.

"I didn't really know what it was all about, but I said, 'I'm doing it,' " Soto says. "My mom was really worried, and she kept telling me I didn't have to finish the marathon. At the finish line, the first thing she told me was, 'You've got to keep doing this!' That was the last thing I wanted to hear after running 26 miles."

But he kept up with the running, finishing a 50-mile trail ultramarathon a few months ago.

Now, he's part of a running group, Moja 2, that sells T-shirts to benefit Humane Borders, a group that maintains water stations along the border.


Richard Fadgen, Clinton, Mass.

Age: 51.

Occupation: operations engineer for an aerospace company.

Fadgen is the five-year runner who has traveled the most miles - about 22,000 by the time he returns to central Massachusetts after January's marathon. (That's five times to and from his hometown of Clinton, about 2,200 miles from Phoenix.)

Because his hometown recently has been buried under a foot of snow, he's been training on a treadmill and hoping the snow melts so he can get in his last 20-mile run before the race. "It's important for race day to keep your legs road-conditioned, as opposed to running on a softer treadmill."

Last year, he ran fast enough to qualify for the Boston Marathon, which is a goal this time, too.

Fadgen and his wife like to make a vacation of his annual running trip to the Valley, usually staying a week or so after the race at his sister's vacation home in Carefree. "We've always loved the area," he says.


Norton Goldberg, Phoenix

Age: 75.

Occupation: retired pharmacist.

Goldberg is the oldest male five-year marathoner - a fact that does not go to his head.

"I'm not impressed. I'm slowing down considerably," he says.

Goldberg started running about 30 years ago, after reading about physician and fitness guru Kenneth H. Cooper.

In those days, Goldberg often would run in place in his house. Now, he frequently trains on his treadmill. "But there's a world of difference between that and running outdoors."

Besides the Rock 'n' Roll Arizona races, he's finished seven New York City Marathons, from 1997 through 2003, as well as many shorter races.

"I'd like to run faster," he says. "I'm just glad I finish. I do enjoy the hot shower afterward."


Diane Teece, Salt Lake City

Age: 68.

Occupation: retired Realtor and caretaker for her father.

By the time the first Rock 'n' Roll Arizona 1/2 Marathon came around, Teece already had completed 17 marathons. In fact, because the 2004 race fell between two other marathons she wanted to run, she did the half-marathon that year, and subsequent three years. This year, she's registered for the marathon, making her the oldest female five-year runner in that race.

"It's not like I've been doing it all my life," she says. Her first marathon was in 1999 in Anchorage, Alaska, after she joined Team in Training. She started by walking, then took up race walking, which is how she competes now.

Teece retired last week from a career in real estate to devote herself to caring for her 95-year-old father. Training helps to relieve stress and keeps her healthy.

"I've met so many wonderful people, and I love the challenge," she says. "And I didn't realize that I am as competitive as I am.

"I want to be the oldest person out there one day."

Details: Online registration for the P.F. Chang's Rock 'n' Roll Arizona Marathon and 1/2 Marathon closes Jan. 4. Visit rnraz.com for more information.