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.
Saturday, May 31, 2008
Friday, May 30, 2008
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.
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.
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.
Sunday, March 9, 2008
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.
Tuesday, February 26, 2008
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.
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.
Sunday, February 10, 2008
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.
Thursday, January 17, 2008
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.
Tuesday, January 1, 2008
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.
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.
Monday, November 5, 2007
2007 Man Against Horse Video
This video was put together by a good friend and ultrarunner Jamil Coury.
Sunday, October 14, 2007
The Last Lecture
I have been watching this over and over the last two weeks.
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For more info on Randy Pausch visit: http://www.cs.cmu.edu/~pausch/
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For more info on Randy Pausch visit: http://www.cs.cmu.edu/~pausch/
Kaizen Works!!!
If you read my first post on June 28, I talked about Kaizen if you dont remember, let me remind you:
The method of training that I use is called "Kaizen". Kaizen is a Japanese expression for constant small improvements. In other words, the Japanese see value in a progran that makes a 1% improvement 100 times, resulting in more than a 100% improvement (due to the compounding effect). The American way is to make a one-time change of 100%, so now tell me which do you think has the greater chance for success?
What got me through the Man Against Horse 50-mile trail run was Kaizen.
The method of training that I use is called "Kaizen". Kaizen is a Japanese expression for constant small improvements. In other words, the Japanese see value in a progran that makes a 1% improvement 100 times, resulting in more than a 100% improvement (due to the compounding effect). The American way is to make a one-time change of 100%, so now tell me which do you think has the greater chance for success?
What got me through the Man Against Horse 50-mile trail run was Kaizen.
Saul's Power Breakfast
Here is a typical breakfast I like to eat, and was eating during my training.
Ingrediants: Calories
1/2 cup oatmeal; 150 cal
1/2 cup 2% Milk; 65 cal
1/4 cup Blue Berries; 20 cal
1/4 cup Walnuts; 200 cal
1/4 cup Raisens; 130 cal
1/2 cup Strawberries(optional); 25 cal
Total 590 cal
Along with it I sometimes have:
2 slices of toast (whole wheat)
with honey; 180 cal
1 cup of Orange Juice; 112 cal
Grand Total approx 882 cal
* The brand of bread I usually buy is Miltons, just regular whole wheat, because it is higher in fiber.
Ingrediants: Calories
1/2 cup oatmeal; 150 cal
1/2 cup 2% Milk; 65 cal
1/4 cup Blue Berries; 20 cal
1/4 cup Walnuts; 200 cal
1/4 cup Raisens; 130 cal
1/2 cup Strawberries(optional); 25 cal
Total 590 cal
Along with it I sometimes have:
2 slices of toast (whole wheat)
with honey; 180 cal
1 cup of Orange Juice; 112 cal
Grand Total approx 882 cal
* The brand of bread I usually buy is Miltons, just regular whole wheat, because it is higher in fiber.
Thursday, October 11, 2007
Massage
I got a massage yesterday, and now I can say I am fully recovered that is only 4 days after the race, Gina is a great massage therapist. If in Tucson I highly recommend getting a massage at the Iron Horse Clinic, 645 E. 9th St. Tucson, Az 85705. P 520.780.7534 or email ironhorseclinic@cox.net. The rates are very reasonable.
Monday, October 8, 2007
Race Day Recap
"Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it." - Michael Jordan
In my first 50-mile attempt I had made some mistakes that cost me time, and I was unable to make the cut-off time at aid station 4. My run came to a halt after 33 miles and at a time of 10 hours and 52 minutes. The Zane Grey Highline trail is rugged country along the Mogollon Rim that was once roamed by Geronimo. I learned from my mistakes and from other runners.
Five months later I was ready to put what I had learned to the test. I had signed up to run the Man Against Horse 50-mile trail run in Prescott, Arizona. This is a race where runners run concurrently with horses. The weather conditions are highly unpredictable, with snow and hail are as possible as sunshine and clear skies. With very little information known about the race, and not even an elevation chart on their website, all I could do was visualize the trail in my head and be prepared for anything. (www.managainsthorse.com)
I arrived at Prescott on Friday at around 5:00 pm, to pick up my race number. Most importantly I was looking for a map of the course. Once I found it, I began to study it, and plan my running strategy, our highest point was Mt. Mingus at 7,600 ft. I studied the course until 9:00 pm when I went to sleep.
Its 3:00 am on Saturday morning when my alarm goes off. I'm up getting ready, showering, applying anti-chaffing cream. I start drinking water to begin my hydrating process. For breakfast at 4:00 am, I have a peach and Perpetuum by Hammer Nutrition (Its just calories in liquid form) I'm out the door by 5:00 am. The race begins at 6:30 am; I make about five trips to the porta potty as my body is getting used to the cold weather. Its cloudy but should clear up by noon. (low of 39 degrees and high of 65 degrees).
6:30 am, the race begins, I am off running with two 20oz water bottles, one in each hand. This was part of my strategy, whenever I felt the bottles getting heavy, it meant I had to drink up, thus my fluid intake was more consistent. At every aid station I would fill up, so the cycle would repeat.
I reached the first aid station in mile 5, in about an hour (12 min mile pace) just where I wanted to be. I had to keep this pace to reach mile 25 in 5 hours, which was doable and part of my strategy. In this station I ate half an orange, and off I was.
Our bodies store energy in our muscles and liver in the form of glycogen. Our liver can store 70 grams (or 280 calories) and our muscles normally 120 grams (or 480 calories). Endurance athletes can increase their storage of muscle glycogen from two to four times the normal amount. For this reason I had planned to eat at every station, even if I wasn't hungry, I wanted to keep my energy level high.
Aid station number 2 was at mile 9; I was still running at a 12-minute mile pace, feeling great. As my water bottles were getting filled, a lady at the aid station noticed that I was running with my keys in my hand, she asked why? I'm used to it, I sometimes run with my phone, business cards, just need to run with something in my hands.
Mile 16 or aid station number 3, I was keeping up with my pace. I find out that one runner had gotten lost, ran an additional 3 miles and was now one mile ahead of me, Damn!!! (I was in my zone that I didn't even notice him pass me).
20 miles in 4 hours, still running at a consistent 12-minute mile pace, this is the fourth aid station, and where I have my drop bag. In my drop bag I have cold PINEAPPLE, I eat about 5 thin slices (I cut them thin so I could eat them faster and not spend much time at the aid stations) and off I go.
Aid station number 5, I don't remember it. It was mile 23, my pace was slowing a bit, but I was feeling good. I was running along a guy who must have been in his 60's, his calves were f*ckn huge. We started talking, he tells me he has done this race about 7 times, and then power walks himself until I can no longer see him.
I reach mile 29 (aid station number 6) it is about 12:30 pm, I have been running for 6 hours. I eat; take an energy gel, they asked me about my MOJA 2 Running shirt. I tell them, and we have a good laugh (at the finish line they would remind me and we would have another good laugh). Up next was the most challenging part of the race. In 3 miles we would climb 1,700 ft. It doesn't seem as bad, but when you are at 6,000 ft up and within the 3 miles there are some down hills, it just makes the climb steeper. Mt Mingus is what we climbed, it is the highest peak in the picture below. We climbed from the back, Can you see me?
The 3 mile climb took me 1 hour 20 minutes to climb, I am now at aid station 7 and at the highest point of the race (top of the mountain about 7,600 ft) I spent about 10 minutes at the aid station hydrating and eating, I also caught up with the guy who had ran the additional 3 miles, that is the last I would see of him though. I leave the aid station at 2:00 pm. I have 4.5 hours to finish 18 miles (15 minute mile pace) and the tough part is over.
Mile 38, was the next aid station ( 8) It was also the same as 4, so I get to eat some more PINEAPPLE. I had also planned to take some Ibuprofen at mile 20 & 38 but I forgot. I remembered at mile 39 when I was slowing down a bit, going up hill and my right Achilles was feeling tight.
I reached aid station 9 where they gave me one Advil. There were 10 miles left and it was around 3:50 pm. I knew from studying the course map, that it was all down hill now. 10 miles left and 1,900 ft downhill.
Then it happened, but I don't know what it was, and I don't know where it came from. Is it really possible to get a second wind after running 40 miles? And with my right Achilles tendon feeling really tight?
All this time I had ran at a 12 minute mile pace somewhat consistently, or slower, and these next 3 miles to aid station 10 (mile 43) I run at about a 10 minute mile pace. I kept saying to myself, "things could be worse", "you can do it", and "there is no pain".
5 miles left to the last aid station ( 11) I knew there was still about 4 runners behind me and 2 horses, and I wasn't going to let them beat me, these 5 miles were still down hill, and I was running fast, but comfortably.
At around mile 46 with the sun directly in front of me, running on the somewhat rocky trail, one must be looking down to see where we step, then looking forward to plan the next step, and then up to look for ribbons and to see if we are running the correct trail. Well I ended up almost stepping on a dollar bill. Now me being a tight ass, I stopped and ran back to pick it up. (That was my highlight of my run; I will have to frame it).
I reached mile 48, the final aid station. I looked at my watch and it turns out I had ran those last 5 miles at a 9:30 minute mile pace. I knew that if I kept it up I would beat the last two horses. I was feeling great; part of it might have been because I found that $1 bill??? Up ahead I could see a guy, who I had last seen at mile 38, my goal was to see if I could catch up to him, but when you are able to see the finish line, you just cant stop.
I finished at about 11 hours and a few minutes, first thing I asked for after crossing the finish line was real food, I did beat the two horses, they had 3-4 stops throughout the race to get checked by vets. The guy who finished first finished in less than 8 hours. After the race, I had even forgotten that by finishing the race we get belt buckles.
"Some people want it to happen, some wish it would happen, others make it happen." - Michael Jordan
In my first 50-mile attempt I had made some mistakes that cost me time, and I was unable to make the cut-off time at aid station 4. My run came to a halt after 33 miles and at a time of 10 hours and 52 minutes. The Zane Grey Highline trail is rugged country along the Mogollon Rim that was once roamed by Geronimo. I learned from my mistakes and from other runners.
Five months later I was ready to put what I had learned to the test. I had signed up to run the Man Against Horse 50-mile trail run in Prescott, Arizona. This is a race where runners run concurrently with horses. The weather conditions are highly unpredictable, with snow and hail are as possible as sunshine and clear skies. With very little information known about the race, and not even an elevation chart on their website, all I could do was visualize the trail in my head and be prepared for anything. (www.managainsthorse.com)
I arrived at Prescott on Friday at around 5:00 pm, to pick up my race number. Most importantly I was looking for a map of the course. Once I found it, I began to study it, and plan my running strategy, our highest point was Mt. Mingus at 7,600 ft. I studied the course until 9:00 pm when I went to sleep.
Its 3:00 am on Saturday morning when my alarm goes off. I'm up getting ready, showering, applying anti-chaffing cream. I start drinking water to begin my hydrating process. For breakfast at 4:00 am, I have a peach and Perpetuum by Hammer Nutrition (Its just calories in liquid form) I'm out the door by 5:00 am. The race begins at 6:30 am; I make about five trips to the porta potty as my body is getting used to the cold weather. Its cloudy but should clear up by noon. (low of 39 degrees and high of 65 degrees).
6:30 am, the race begins, I am off running with two 20oz water bottles, one in each hand. This was part of my strategy, whenever I felt the bottles getting heavy, it meant I had to drink up, thus my fluid intake was more consistent. At every aid station I would fill up, so the cycle would repeat.
I reached the first aid station in mile 5, in about an hour (12 min mile pace) just where I wanted to be. I had to keep this pace to reach mile 25 in 5 hours, which was doable and part of my strategy. In this station I ate half an orange, and off I was.
Our bodies store energy in our muscles and liver in the form of glycogen. Our liver can store 70 grams (or 280 calories) and our muscles normally 120 grams (or 480 calories). Endurance athletes can increase their storage of muscle glycogen from two to four times the normal amount. For this reason I had planned to eat at every station, even if I wasn't hungry, I wanted to keep my energy level high.
Aid station number 2 was at mile 9; I was still running at a 12-minute mile pace, feeling great. As my water bottles were getting filled, a lady at the aid station noticed that I was running with my keys in my hand, she asked why? I'm used to it, I sometimes run with my phone, business cards, just need to run with something in my hands.
Mile 16 or aid station number 3, I was keeping up with my pace. I find out that one runner had gotten lost, ran an additional 3 miles and was now one mile ahead of me, Damn!!! (I was in my zone that I didn't even notice him pass me).
20 miles in 4 hours, still running at a consistent 12-minute mile pace, this is the fourth aid station, and where I have my drop bag. In my drop bag I have cold PINEAPPLE, I eat about 5 thin slices (I cut them thin so I could eat them faster and not spend much time at the aid stations) and off I go.
Aid station number 5, I don't remember it. It was mile 23, my pace was slowing a bit, but I was feeling good. I was running along a guy who must have been in his 60's, his calves were f*ckn huge. We started talking, he tells me he has done this race about 7 times, and then power walks himself until I can no longer see him.
I reach mile 29 (aid station number 6) it is about 12:30 pm, I have been running for 6 hours. I eat; take an energy gel, they asked me about my MOJA 2 Running shirt. I tell them, and we have a good laugh (at the finish line they would remind me and we would have another good laugh). Up next was the most challenging part of the race. In 3 miles we would climb 1,700 ft. It doesn't seem as bad, but when you are at 6,000 ft up and within the 3 miles there are some down hills, it just makes the climb steeper. Mt Mingus is what we climbed, it is the highest peak in the picture below. We climbed from the back, Can you see me?
The 3 mile climb took me 1 hour 20 minutes to climb, I am now at aid station 7 and at the highest point of the race (top of the mountain about 7,600 ft) I spent about 10 minutes at the aid station hydrating and eating, I also caught up with the guy who had ran the additional 3 miles, that is the last I would see of him though. I leave the aid station at 2:00 pm. I have 4.5 hours to finish 18 miles (15 minute mile pace) and the tough part is over.
Mile 38, was the next aid station ( 8) It was also the same as 4, so I get to eat some more PINEAPPLE. I had also planned to take some Ibuprofen at mile 20 & 38 but I forgot. I remembered at mile 39 when I was slowing down a bit, going up hill and my right Achilles was feeling tight.
I reached aid station 9 where they gave me one Advil. There were 10 miles left and it was around 3:50 pm. I knew from studying the course map, that it was all down hill now. 10 miles left and 1,900 ft downhill.
Then it happened, but I don't know what it was, and I don't know where it came from. Is it really possible to get a second wind after running 40 miles? And with my right Achilles tendon feeling really tight?
All this time I had ran at a 12 minute mile pace somewhat consistently, or slower, and these next 3 miles to aid station 10 (mile 43) I run at about a 10 minute mile pace. I kept saying to myself, "things could be worse", "you can do it", and "there is no pain".
5 miles left to the last aid station ( 11) I knew there was still about 4 runners behind me and 2 horses, and I wasn't going to let them beat me, these 5 miles were still down hill, and I was running fast, but comfortably.
At around mile 46 with the sun directly in front of me, running on the somewhat rocky trail, one must be looking down to see where we step, then looking forward to plan the next step, and then up to look for ribbons and to see if we are running the correct trail. Well I ended up almost stepping on a dollar bill. Now me being a tight ass, I stopped and ran back to pick it up. (That was my highlight of my run; I will have to frame it).
I reached mile 48, the final aid station. I looked at my watch and it turns out I had ran those last 5 miles at a 9:30 minute mile pace. I knew that if I kept it up I would beat the last two horses. I was feeling great; part of it might have been because I found that $1 bill??? Up ahead I could see a guy, who I had last seen at mile 38, my goal was to see if I could catch up to him, but when you are able to see the finish line, you just cant stop.
I finished at about 11 hours and a few minutes, first thing I asked for after crossing the finish line was real food, I did beat the two horses, they had 3-4 stops throughout the race to get checked by vets. The guy who finished first finished in less than 8 hours. After the race, I had even forgotten that by finishing the race we get belt buckles.
"Some people want it to happen, some wish it would happen, others make it happen." - Michael Jordan
Tuesday, October 2, 2007
Week 14 Summary 09/27 - 10/03
Day 09 - 1.5 hr Spinning
Day 08 -
Day 07 - 6 miles (2,000ft) cylcing Mt. Lemmon
Day 06 - 6.2 miles run of hills
Day 05 - 1 hour Spinning & Massage
Day 04 - Rest
Day 03 - Massage
I got a massage on Monday, will have to get more body work on Wednesday, because muscles were too tight. Then next monday after the race I go back in for a recovery massage.
Day 08 -
Day 07 - 6 miles (2,000ft) cylcing Mt. Lemmon
Day 06 - 6.2 miles run of hills
Day 05 - 1 hour Spinning & Massage
Day 04 - Rest
Day 03 - Massage
I got a massage on Monday, will have to get more body work on Wednesday, because muscles were too tight. Then next monday after the race I go back in for a recovery massage.
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