MY RUNNING BLOG

Semiannual and Marathon Review

2016-05-25T14:25:00.000-04:00

Hi world! Sorry I been away for so long, but I am not quitting yet! I was just being careful with my running after two years away because of an injury. Last Saturday morning, I ran my first marathon in two years.

Let me tell you all about it. In the beginning of the year, I was planning to run Shires of Vermont Marathon on May 15; when I was ready to register in March, it was cancel for no reason. That forced me to pick a race within a reasonable time fame and I decided to run Horse Capital Marathon (HCM) in KY. When I sign up for HCM, I learned it has a hilly course from previous year participants’ review. So, I adjust my training around with hill focus.

Looking at my log, I had several butt-kicking workouts. One of the hardest workouts was a sixteen miles tempo run on Mormon Temple neighborhood in Kensington. One retired teammate from my former team told me long ago that, ‘… if you do hill workout twice per week, you can should be able to run a sub-3 marathon …’ I remember that and added it into this race’s training.

...

Weather leading up to the race day was super wet, rain almost every day in May for area expand from Kentucky to Delaware. However, I was surprise see the sun on May 19 during our drive to KY. But as soon as we arrived to KY, water started pour down on us. It continue to rain on and off on Friday. As you can imaging, it was super wet and humid on Saturday morning.

Saturday morning, we rose early and drove out to Fasig-Tipton – a horse auction house and the starting area. The starting area is very straight forward, you park in the lot on the right side of starting line, and will finish less than hundred yards from the line.

Before horn went off, I got to speak with few guys, and they all agree to go easy on the first half, then will press after first loop/halfway – it is two loops course with consisting rolling hills in theKentucky horse country.

http://www.horsecapitalmarathon.com/index.php/race-information/marathon

When horn was blow at 07:00 on Saturday morning, I was off with a pack of seven guys, four of them were half marathoners, and they separated from us three quickly within the first mile. Probably because of the rainy weather leading up to the race day, mile markers were off. For majority of runners that may not be big deal, but that just a pain in the rear for an old fashion runner like myself still training with Timex Ironman 30-lap watch.

Anyway, I clocked the first mile at 5m’45 and I was saying ‘wtf’ in my head; then I clocked 8m’21 for the second. I immediately get confirmed with someone next to me that both marks are off. Then I clocked 7m’48, 6m’51, and 5m’35 for mile 3, 4, and 5, respectively. I knew my pace is reasonably even and I won’t be jumping around like that. By mile six, I stopped looking at my watch and just run.

Another weird thing, the course didn’t have any indication for the half-mark when I was running it, so I estimated the half marathon split around 1h’28m’ or so. But somehow they had a hidden chip reader on the course and gave me a 1h’31m’30s’ split at 13.1 miles.

Mile markers somehow reappeared after mile 19, so I decided to hit some splits as I run by. I got 6m’51, 7m’38, 6m’19, and 7m’44 for mile 20, 21, 22, and 23, respectively. Around mile 23, I passed one runner, but got passed by two guys. Then I dug deeper to follow those two and hope for the best.

After 23 miles of hills running, legs were sore and screaming loud and clear, but I bet my competitors were in the same boat as I was. I clocked 6m’44, 6m’54, and 6m’50 for mile 24, 25, and 26, respectively – those time average out at 6m’50 pace.

At the end, my effort paid off (part of), I caught Andrew Bolt of Nicholasville KY within the last 0.2 mile to the line; but missed Raj Hathiramani of NYC by 32 seconds. I finished with a Boston Qualify time of 3h’05m’01s’, seventh place overall and gender, and first in my age group.

Overall, I think I was more than ready physically; but mentally I wasn’t. This double loop course just tough. Maybe I can run an indoor marathon to ge my mind going or not going. Wife asked me, ‘what’s next?’ after the race on our drive back. Well… I don’t know. I’ll see what’s summer bring me. Stay tone.

A Good Read

2016-03-25T11:30:00.001-04:00

"... as you pick yourself up from the slumped position and fight through the urge to vomit and catch your breath, you live completely unencumbered. The post-run daze, which for new runners is understood only as the moment of greatest discomfort, is the closest thing to serenity that exists for old runners. It is chased, literally, for miles..."

http://www.vox.com/2016/3/25/11290566/running-lifetime

… On, Off, and On Again …

2015-12-04T10:11:00.000-05:00

hopefully I will be on for little longer this time around. Since my last (running) post, I ran EastCounty 8K and that was one awful race. I am sorry Tom, but it was so terrible since you made us circling around MLK Park like a merry-go-around carousel; however, I think you did a great job in the last minute after learning the County didn’t finished their trail work in time for you. Overall, it was one challenge race. Then I was off to East Asia and return as a married man.

I picked up running after I return to MD in late September. So far, I am doing well the training. I completed five races since. I ran 22m’29 in XC on the Farm 5k on October 25 with two weeks of training after five weeks off. Two more weeks later, I ran Candy Cane City 5K with a time of 20m’05. The day after my 37^th birthday, I ran Tidal Basin Mile in 5m’28.5 and the 3K in 11m’48.24 during lunch.

First Thanksgiving as a married person has too much to thankful for and was so much fun with friends and family. The Saturday after Turkey Day, I ran the annual MCRRC Turkey Burnoff Ten Miles. I completed well and in-line with what I was hoping for. I finished with a time of 1h’07m’11.55s (split: 6m'24.59, 6m'39.82, 13m'10.14, 13m'37.7, 13m'51.64, 6m'35.48, 6m'52.18). I can’t complain with the effort and next race is Jingle Bell Jog 8K on December 13.

In summary, I logged following miles in the last few weeks:

Week of September 28: 13 miles
Week of October 5: 23.6 miles
Week of October 12: 36.4 miles + 60 miles on bike commuting
Week of October 19: 26.8 miles + 90 miles on bike commuting
Week of October 26: 43.0 miles + 60 miles on bike commuting
Week of November 2: 36.0 miles + 60 miles on bike commuting
Week of November 9: 41.0 miles + 60 miles on bike commuting
Week of November 16: 44.1 miles + 60 miles on bike commuting
Week of November 23: 36.0 miles + 15 miles on bike commuting
Week of November 30: projecting to run 46 miles + 30 miles on bike commuting

September 1 - 5, 2015: 台中 (Taichung) & 花蓮縣 (Hualien)

2015-09-06T10:19:00.001-04:00

Today is our sixth day in Taiwan. What a beautiful place! There's too much to write about, good and bad. I guess one picture worth of thousands word is the best way to describe it all. Tomorrow morning, we are going to 平溪 (Pingsi District) and 台北市 (Taipei).

Pictures for 8/29/2015 - 8/31/2015

2015-08-30T22:48:00.001-04:00

Hello guys, guess what?! I ran today; for the first time in a week. It rain so much here recently. It finally stopped this morning when I roll out of bed. Then I ran to Haizhu Lake Park (picture way below) for about 6k. I met a pal while I was running and he made few suggestions on whereabouts to run in the city. I'll explore them after the trip.

The last two days, I visited few other relatives and had very delicious food. Tomorrow we will travel to TW and more pictures will come later.

Pictures for August 26 - 28, 2015

2015-08-29T02:46:00.001-04:00

Day One

2015-08-26T18:59:00.001-04:00

Sent from PRC

Since June 8, 2015

2015-08-20T12:42:00.001-04:00

In the previous blog, I told y’all that I was running strong and recover well from yearlong injury. I honestly felt very well after that weekend. I uptick my mileage the following week and logged about 46 miles – highest for the year. I was clearly tire on June 14, but I decided to go run Greenway Trail with the MCRRC Sunday trail group. Then the nightmare began within two miles into the run, I hopped off a log, and my left foot land on a patch of green leaves – looked safe at the time. But when my foot touch down, we heard a popping sound from my ankle, and I scream “#$%&”. It felt a little tight up, I rubbed it for about a minute and it start to fade off. I thought it wasn’t anything major and continued onto the trail with everyone else for about 10 miles. I felt fine after the run and rest of the day. After dinner, I felt something puffing on my ankle while I was talking on the phone that evening. I looked down and saw my foot was swollen like a golf ball, “$hit!”

I texted Dr. Firestone and he suggested me to stop by his office first thing in the morning. Next day, I went and learn that I was pulled a ligament and put on bench again – six weeks. There I was, on the bench, again, just like before. Because of it, I only logged 85 miles for June.

Six weeks without running wasn’t too bad, considering the fact that was out for seven months. I bike commute almost every day of the week and did a lot of foot exercises to strength the foot.

... ... ... ...

Five weeks went by and I felt I can run again, but I told myself to listen and be patient.

Sunday of July 26 was the beginning of seventh week, I laced up and jog out my front door. I jogged for 32m’34s’ for about 4.5 miles and felt very heavy. The next day, I ran 31m’42s’ during lunch hour in thunder storm. Tuesday was off from running, but bike commute. Wednesday and Thursday were double down on bike commute and 5-nish miles run during lunch. For July, I put down just 21 miles.

I felt strong and jog lightly on the first day of August. August 2, weather was super nice, temperature was at low 60, and I drove out to Germantown MD for Riley Rumble Half Marathon. I wasn’t plan to race, I planned to run it was a long run, do it as 5k at a time, and target to finish around 1h’45m’.

Like I said, weather was great and I ran out too hot at 6m’15 pace at the first mile. I dialed down and clock second mile at 13m'49.09s’. I really felt great and clocked 14m'10.9s’ at mile four. I started to debate myself whether or not to run the whole thing and disregard the original plan.

I decided to run it all, but kept that idea in mind in case my body tells me to stop; so I pressed forward and wonder how long I can last with that pace. At mile six, I clocked 13m’42.49, 14m’24.66 for mile 8, 14m’30.36 for mile 10, 14m’27.93 for mile 12, and 7m’46.16 for mile 13.1; I finished the race with a time of 1h’32m’52s’ on one of the hilliest half marathons in the region. That time was a total surprise for me.

Legs were sore the next day and I ran easy the following few days, while I was in a conference without much time spare for running. On Friday of August 7, it was Going Green Track Meet. Again, I wasn’t tried to race hard. I just want to get a reasonable good workout in. At the end, I ran 11m’59.2 (6m’ + 5m’59.2) the 2-mile and 5’45.2 for miler. Both times are way off my personal best, but given the amount I been training for, I really can’t complain. I took Saturday off and ran 10 miles on Sunday.

Week of August 10, I took a week easy and only logged 28 miles with four runs; nothing really special to report. Week of August 17 is the last week before my long trip; I took Monday off after weekend long runs. Tuesday morning, I got up early and dressed lightly, I jogged down my street around 06:00 and toward my office – I was run-commute. I done that run when I first transplant here several years ago, I didn’t know where I was going, and did that run around two hours. This time is different; I know the area well and ran the whole thing within 1h’37m’45, it is 13.125 miles door-to-door. That was awesome.

I didn’t feel as bad as I thought I would be on Wednesday morning; but I had something to deal in the morning, so I skip the morning run and joined the Wednesday Track in Rich Montgomery HS. The last time, I did a reasonable workout was too long ago to remember. The workout plan was run 16 x 300m with 100m recover; I plan to run it around 6m’ pace. I think executed it pretty well: 1m'05.80s', 1m'04.43s', 1m'03.44s', 1m'04.38s', 1m'05.05s', 1m'03.55s', 1m'02.72s', 1m'03.82s', 1m'00.65s', 1m'02.58s', 1m'01.10s', 0m'59.81s', 1m'01.31s', 1m'00.93s', 1m'00.05s', 0m'58.05s'; that was average about 62s’ per 300m or about 5m’32 per mile.

I have one more race before my trip, East County 8K on August 22. After that, I will be on vacation and I am not sure I will log any miles, but I will certainly try. Please come back and visit my blog, I will post my messages by email.

y’all have a good summer!

Week of June 1, 2015

2015-06-08T16:18:00.002-04:00

I started with 5.3 miles run around the RC Parkway on the first day of June. On Tuesday, I ran an easy 5 miles during lunch as I was gearing for Wednesday’s Tidal Basin/National Running Day 5K.

Around 11:15 on Wednesday, I left my office and jogged down to Hais Point slowly. It was cold; yes, you read it right. It was cold at 58 degree and windy, unbelievable! Time went by the G-word was yell and I charge forward with few brave souls, some were in running tight and long sleeve shirt. There were nothing special to race around HP and I finished with a time of 19m’25; just good enough to placed first. The warm-down back to office was pretty painful.

The next morning, I felt my left Iliotibial (IT) band was tight. It was so tight that I was barely able lift my left leg out of bed. I stretched right then, minutes later, I felt better. I stretched all morning sitting next my desk. I went out for lunch run for about 55 minutes and felt okay. However, I took Friday and Saturday off from running, but did other form of exercises.

I ran about 12.5 miles with MCRRC Team; I have no Garmin and still using my Timex from college. The pace was easy in the beginning, but quickly pick up, I follow, but felt comfortable. However, after we stop for water in Bethesda, I started feeling to tightness on the way back.

At the end, I managed to finish the run with Taylor in 1h’27m’12’. Danny told me afterward that we were running around 7:30 pace first and drove down to about 6:20 – that’s very surprised me that I was able to hold that pace for roughly 6 – 7 miles with them (some 2:40 marathoners). Regardless, I felt good and stretched a hell lot afterward. I finished around 39 miles for the week.

Update: February 2 – May 31, 2015

2015-06-04T12:00:00.002-04:00

Recently after reading friends’ training blog and make me wonder I really should keep up this blogging. Well then, here is a somewhat brief what I have done in the last several months.

February 2 – 8: 36 miles; heel was sore after Country Road 5 Miler, but runnable without workouts.

February 9 – 15: 26 miles; heel felt better and did a 10x30s’ pick up on parkway trail. Family was visiting from oversea and excused myself to run.

February 16 – 22: 0 miles; weather turned to absolutely cold with visiting family, I couldn’t find a better excuse to run. 2015 RRCA Ten Miles Challenge was canceleddue to snow and ice; it worked out well for me.

February 23 – March 1: 34 miles; weather warm up some, family left, and I ran five days. In February 2015, I ran 102 miles.

March 2 – 8: 38 miles; ran five days with one workout (first since April 15, 2014). The workout plan was 8x800m at miler effort; I ran 3’10.56, 3’05.86, 3’08.39, 3’10.61, 3’09.86, 3’10.81, 3’17.40, and 4’53.29 (ran 1200m instead in the last set). I was very pleased with it; even splits were not close to what I wanted.

March 9 – 15: 39 miles; ran five days with one workout. The workout plan was 3x2 miles at 5k effort; I ran 13’38.09, 13’08.79, and 13’10.51. My heel started feel funny day after.

March 16 – 22: 30 miles; ran five days with one race on Sunday. I ran Piece of Cake 10K in 40m'46.44 (6:25.16, 13:04.36, 6:43.63, 6:33.69, 6:33.71, 1:25.89). I was reward with Volunteer of the Year for 2014 in MCRRC Award Brunch.

March 23 – 29: 37 miles; ran five days with one workout. The workout plan was 4x2mi at 5K effort with 2m' off, felt heel soreness after first, ran three reps just be cautious; the splits were 13’04.41, 12’59.93, and 13’06.65.

March 30 – April 5: 42 miles; ran five days with one workout. The workout plan was 2x3mi at 5K effort with 5m' off. During the workout, the wind in Hais Point was angry, I had to cut the recovery time down to 3m’ to maintain the warmness and flexibilities; the splits were 19’56.28 and 20’02.60. For March 2015, I ran 159 miles – longest since April 2014.

April 6 – 12: 34 miles; ran five days with one workout and one race. The workout plan was 6x800m at 10K effort. I ran 3’09.34, 3’08.28, 3’10.46, 3’03.35, 3’00.86, and 2’58.65. The race was Credit Union Cherry Blossom Ten Mile. My race plan was to run a solid 1h’05m’. However, due a fatal accident on the course just minutes before the racestart, the course was alter t0 9.39 miles, and my race plan also interrupted. Long story short, I ran 1h’01m’55 (6’22.94, 6’35.98, 6’26.17, 6’33.68, 9’20.30, 6’36.77, 6’46.53, 6’47.15, 6’26.27).

April 13 – 19: 34 miles; ran five days without workout. It was an easy week for me.

April 20 – 26: 31 miles; ran four days with one workout and one race. The workout plan was 12x400m and I ran 1'29.33, 1'26.69, 1'26.75, 1'27.13, 1'26.58, 1'25.75, 1'25.20, 1'31.21, 1'25.82, 1'28.70, 1'28.49, and 1'25.79. The race was Pike Peek 10K. Due to White Flint Mall demolition, PP10K course has changed – push the starting line backward for a half mile (uphill), then right turn off the Pike and become a very short and fast downhill at the finish; I ran 5'57.95, 6'11.47, 6'06.88, 6'17.17, 6'15.03, 7'31.59. It was too tough for me and I felt my legs were dead for nearly two days. I also bike commute twice with 65 miles.

April 27 – May 3: 25 miles; easy week with 25 miles; legs were sore for most part of the following week, but still manage to run Capital for a Day 5K on May 2. I bike commute for about 60 miles for the week and ran 144 miles for March.

May 4 – 10: 38 miles; ran for six days with two workouts and one XC race. The interval workout was on Tuesday and planned for 8x800m; splits were 3'04.62, 3'02.06, 3'01.08, 2'59.16, 2'59.72, 2'58.35, 3'01.58, and 3'30.20. Tempo workout for Thursday was 4 miles at marathon pace and I ran 6'56.22, 6'51.44, and 13'27.49. Sunday was Run Aware 5K XC and I ran 21m’13.

May 11 – 17: 34 miles; ran for five days with one workout and one race. The interval workout on Tuesday was 12x400m with 90s’ recover. I ran 1'32.93, 1'32.13, 3'03.40, 3'01.97, 1'29.60, 1'26.42, 1'23.63, 1'23.68, 1'22.37, and 1'22.23. The race was Germantown 5 Miler and I planned for 31 minutes flat. It was a warm day at high 70s degree at start and I ran 31m’58 (6'04.61, 6'25.39, 6'35.34, 6'39.71, and 6'15.1). The weekly bike commute miles were 90.

2015 Germantown Five Miler

May 18 – 24: 38 miles; ran five days and one workout during very warm lunch hour. The workout was 12x1m’ on with 1m’ recover; it was so warm and humid, I only ran 11 instead. On May 24, I ran the Seneca Ridge Trail with Alan and Ryan; that was an absolutely beautiful trail to run/hike/bike. If you are in the area, I strong recommend. The weekly bike commute miles were 62.

May 25 – May 31: 42 miles; ran five days and one race. The race was MCRRC Memorial Day Four Miles and I ran 25m’09 (5'58.23, 5'36.54, 6'19.03, 7'15.37). We tried to repeat the fun on Sunday again on Seneca Ridge Trail, but got lost a few time along the way; however, it was still beautiful and worth. I biked commute once with 30 miles and logged 159 miles for May.

I am feeling stronger week after week. I think my plan to return for a marathon this autumn is highly possible.

I Am Back...

2015-02-05T11:18:00.000-05:00

Hello readers! Sorry I stopped blogging since July last year due heel injury. I was running, but very minimum miles and I had nothing notable to write. Time went by and my foot finally feel better, I started running once per week in October, then every other two days in November, and then every other day in December.

By end of December, I logged about 20 miles per week. I summed up my running log for 2014 and I ran 996 miles – that is not even half of distance I logged in 2013. Injury sucks!!! But I racked up tone of miles on my bike by commuting to work, 2155 miles! That isn’t too bad.

As usual, I visited my family during holidays in southern Cal, running two days in a row just before Christmas, and three days in a row started on second week of January. By the end of January, I averaged 30 miles per weeks and foot stay strong. I felt good and confidence.

Morning of February 1, I ran MCRRC Country Road Five Miles. I planned to run easy at 7:12 pace and that was a cold day with icy spot on the road. I didn’t want to get hurt from it, so I started it easy and tried to hold back on the downhill mile one, but I clocked 6:22. Road turned into hills and clocked 6:46 for mile two. We turned around at halfway and I was just seconds behind new MCRRC teammate Sarah, I tried my best to stay with her. We passed miles three together with a time of 7:03. Roll around to mile four, we clocked 6:29 and passed her soon after. I ended up with a time of 33m’29s’ for the race, which averaged out 6:42 pace.

This took me by surprise. The race time was far off from my personal record, but my fitness was good enough to put me on track to races. I jogged two miles with Miles on ICC trail as warm down. Next race is RRCA Ten Miles Challenge in Columbia and that will serves as a tune up for Cherry Blossom; but I will be traveling the week before and probably hard to squeeze a workout in. So I’ll see …

2014 New York City Marathon Video

2014-11-03T13:30:00.001-05:00

https://www.youtube.com/watch?v=1u9OkSa3Pco

Relief for Plantar Fasciitis

2014-09-22T14:53:00.002-04:00

http://well.blogs.nytimes.com/2014/09/15/heel-pain-treatment

Ask Well: Plantar Fasciitis Relief

By Gretchen Reynolds

September 15, 2014 5:15am

Can I get relief for plantar fasciitis?

If you have stairs or a sturdy box in your home and a backpack, timely relief for plantar fasciitis may be possible, according to a new study of low-tech treatments for the condition.

Plantar fasciitis, the heel pain caused by irritation of the connective tissue on the bottom of the foot, can be lingering and intractable. A recent study of novice runners found that those who developed plantar fasciitis generally required at least five months to recover, and some remained sidelined for a year or more.

Until recently, first-line treatments involved stretching and anti-inflammatory painkillers such as ibuprofen or cortisone. But many scientists now believe that anti-inflammatories are unwarranted, because the condition involves little inflammation. Stretching is still commonly recommended.

But the new study, published in August in the Scandinavian Journal of Medicine & Science in Sports, finds that a single exercise could be even more effective. It requires standing barefoot on the affected leg on a stair or box, with a rolled-up towel resting beneath the toes of the sore foot and the heel extending over the edge of the stair or box. The unaffected leg should hang free, bent slightly at the knee.

Then slowly raise and lower the affected heel to a count of three seconds up, two seconds at the top and three seconds down. In the study, once participants could complete 12 repetitions fairly easily, volunteers donned a backpack stuffed with books to add weight. The volunteers performed eight to 12 repetitions of the exercise every other day.

Other volunteers completed a standard plantar fasciitis stretching regimen, in which they pulled their toes toward their shins 10 times, three times a day.

After three months, those in the exercise group reported vast improvements. Their pain and disability had declined significantly. Those who did standard stretches, on the other hand, showed little improvement after three months, although, with a further nine months of stretching, most reported pain relief.

The upshot, said Michael Skovdal Rathleff, a researcher at Aalborg University in Denmark, who led the study, is that there was “a quicker reduction in pain” with the exercise program, and a reminder of how books, in unexpected ways, can help us heal.

Slowly, Slowly, Be Very Carefully...

2014-07-08T09:46:00.003-04:00

Injury sucks! I never knew this, because I was a smart runner, at least I thought I was. Then I got greedy on the mileage and training load, eventually got into this.

I ran zero mile since June 5. I was too painful just to walk or stand. On June 13, after Lee's appointment, I gutted it out and ran the Run with June Bug XC for the heck of it. What I tried to do was to run/jog off the frustration. I finished the a time of 21m'41s'. I can't complaint the result and glad I did it.

Then zero miles running streak continued. On June 20, I finally done it. I commute to work and back by bicycle. I didn't know any better on the first ride and I took a very long way, 21.4 miles in 1h'33m'; felt so good to be able to felt the burn in legs. Of course, it can't compare to running, always. Then the following weeks, I rode more, but with shorter routes. I got in about 100 miles per week on bike with two bike-commute days and some other ridding on weekend.

However, I did follow Lee's prescribed stretches and recommendation. On the last day of June, I felt nothing on my left heel when I walk to the loo in the morning. That was good feeling!

July 5th, I venture out to Little Bennett Park and jog the XC 10K. I finished with a time of 48m'08s'. That was hardest race for me for very long time. The course has a lot of uphills, but downhills are equally awesome; but my lack of running-fitness was kicking my butt. However, amazingly, I finished fifth overall and felt ever better to be able to run again.

Again, I can't complaint more. But the stiffness return on Sunday morning when I roll out of bed. I stretched like crazy and use heat pad, then the stiffness fade away on Monday morning. I need to keep this at it...

Looking at the calendar, my plan to complete Hartford Marathon this year out of window, and I am still think I'll be able to run Rehoboth Beach Marathon in December. I'll see how this heel goes...

Two Weeks to Six Months or Sooner

2014-06-19T12:20:00.000-04:00

I went to see Lee last Friday, explain what happen, and he exam my left heel. The final words were Planter Fasciitis, no stress fracture, and no broken foot. So it is good news in a way. But it will takes long time to fully recover, it usually takes anywhere between two weeks to six months to heel fully, depends on the person’s body or recover routines. From what I understand, I still be able to run if I want to, just not run any track workouts, not running up hill hard, not running on hard surface.

After I learn this, I was upset; but then, I think is a good thing in a way. I have training/running hard since 2007, running average 19 races each year (including two marathons), my body need this rest long ago, but I didn't care, so I pay the price now and will take a long running vacation. While I am on running bench, I will be cycling a lot to keep my cardio/heart-rate within reasonable range.

Running? What Running?

2014-06-11T14:10:00.000-04:00

I haven’t posted much since Boston Marathon this spring and I’m sorry to my royal readers. For whatever reason, this year’s training had been very challenging and hard to manage. As you may aware that I hurt my back earlier this year, for the beginning I thought I was over work on my core routine, but recently I discovered that was not that case. It was relate to something as far back as 2013 Marine Corp Marathon.

Two weeks before MCM, I felt my heel was hurting, but I ignored it and finished with a sub-PR time. Then the soreness faded away at that time. After the New Year, as I started the training for BM, it came to back me. I iced and stretched, tried to make it goes away again. But it didn’t. I believe my body tried to adjust the soreness and run in different form than I naturally born with. That compensated running form that ultimately gets my back hurt and some relate soreness on the knee. Because of that, I believe my finish time in Boston was affected (other than warm temperature).

Since the marathon, I had been running below minimum:

Week of 04/28: 25 miles with four runs
Week of 05/05: 29 miles with four runs
Week of 05/12: 28 miles with five runs
Week of 05/19 in HI for a friend’s wedding, tried to run on beaches, but sand was not soft as I expected, soreness worsen on the sand; hike about 6 miles with two hikes.
Week of 05/26: 30 miles with five runs; ran next to Niagara River on 06/01 for an hour for total of 8 miles – longest since marathon. Heel was hurt like hell on the ride back from NY.
Week of 06/02: 11 miles with two runs. I ran 5.4 miles in 33m’46 on Tuesday and 5.6 miles in 35m’20 on Wednesday; Thursday night was not fun, I could barely walk.

Every morning since then, the first few steps to the bathroom are the most painful moment of the day and on Sunday morning, the pain developed to my mid-foot. I have not run for more than a week and I feel slightly better; but the soreness does not going away, if I stand longer than 15 minutes (such as riding on metro), then I can feel it.

I was going to start my fall marathon training this week, but I only hoping for the best at the moment. I am seeing Dr. Firestone this Friday and I hope nothing too serious (knocking on wood). However, in term of exercise, I had been lifting weight and ride miles on a newly purchased bicycle after someone stole the other one. I’ll keep you posted.

Boston Marathon Weekend

2014-04-24T17:20:00.001-04:00

was start on Saturday morning. I was planning to spend my weekend at Keith’s (MCRRC teammate) family home in Northern MA and he got a wonderful gig with his company to spend six months in New Zealand, but need to put all his belonging into a storage space before his new assignment. But the Self-Storage did not allow him to finish packing the night before; therefore I headed out to help him out the Saturday morning and delayed our departure from Silver Spring till 13:30. Eventually we pulled into the driveway of his parent home in 23:30 Saturday night.

Sunday morning, we were very tire, but we still manage to get up around 07:30 to do our shakeout jog on a four-mile loop around his home. We jogged easily and got it in for 31 minutes flat. We wash up quickly and head down to expo for our package. Keith done couple of Boston Marathon before, but it was my first ever. I was like a new kid on the first day of school. I couldn't hold excitement, I smiled like six-year-old, look around for something different, and I spotted several friends from DC area before I pick up my own package. It was very exciting to see someone you know in such international event.

We got my number and shirt, headed to the picture section for a photo under a big Boston Marathon banner, and then got ourselves into the expo.

I spend a fortune and buy myself a bright orange Boston Marathon jacket; I hardly ever spend that much money on clothes. Anyway, the expo had pretty much the same displays in any other marathon expo; it was just about four times larger. We randomly looked around and we head out of town. I spend the rest of afternoon with Keith's family to celebrate Easter, it was wonderful, and I ate a lot. By 9pm, we returned to our own quarter and get our rest. Amazedly, I slept fine, although my allergy did bother me a bit, and I woke up twice to clear nostril, but I felt back into sleep without any problem.

Monday morning, I awoke by the sounds of my alarm at 5:20. I quickly get my coffee and bagel, and clear the system before we headed out to catch our shuttle in Boston Common.

We arrived to Hopkinton by 08:45 - about 25 minutes for first wave runners to line up. We managed to use our bathroom, met a few friends, and then we get to our respective corral. I waited around, tried to stay loose in lower 40 degree temperature, watch people getting in line, and said quick hellos to a few friends that passing by. There were no bathroom by the staging area and I needed to go. By distracting myself, I watch my surrounding and saw there were several snipers/soldiers on rooftopwatch over us with high power binoculars, soldiers armed machine guns patrolling with dogs, volunteers double checks runners’ bib before every corrals, and runners follow instruction orderly. It felt intense but safe.

By 9:45 or so, Star Spangled Banner was sung by someone important, four helicopters fly on top of us at the end of it, and then everyone cheer. It was so much energy in the air and we were all ready. At 10:00, air horn blew and first wave of nine thousand runners charged forward; by 10:02 and about 250 meters from the starting line, countless male runners served the duty to fertilize the nature, and I partaken it.

Anyway, I never completed in a race with that many full marathoners and was a total new experience for me. I just couldn’t remember every single piece of the race. I only remember a few; I remember people were everywhere, there were runners running all around me, specters cheering at me everywhere I looked. When I ran by some section, a neighborhood family put their stereos out on the lawn and was playing YMCA, while runners danced YMCA with their hands. It was a very fun scene and felt more like in a concert. When I ran by Wesley, female students cheer for us, they screamed on the top of their lungs to me as I am Ryan Hall, and offer kisses as temptations to get us run faster and stay strong. When I ran by Boston College near Brookline, I saw people were cheering and called out “MCRRC” from my jersey. Everywhere I ran, I saw little kids put their tiny hands out for high/low fives. I never had that many fives in one setting. I saw so many single and double amputee runner kept it going, it was very encouraging. Overall, it was absolutely amazing.

Before I get into the race, I thought I was training alright, even though I did not have a prefect training, but I think was about 85 – 90% marathon peak shape before the race and thought that should be good enough for PR. I tried to hit split every mile, but I missed a few and here is what I have from my Ironman watch:

Mile	Split
1	06:59.23	Excluding pee stop
2	06:45.04
3	06:40.66
4 + 5	13:31.43
6	06:42.30
7	06:42.95
8	06:48.05
9	06:53.82
10	06:55.14
11	06:59.33
12	06:52.62
13	06:55.80
14	06:53.33
15	07:09.53
16	06:51.10
17 + 18	14:48.67
19	07:14.43
20	07:29.18
21	08:00.47
22 + 23	15:03.47
24	07:43.25
25	07:42.53
26.22	08:55.19
Total	3:06:37.52

And here is 5K interval splits from BAA:


5k	00:21:38
10k	00:42:38
15k	01:03:46
20k	01:25:23
Half	01:30:04
25k	01:47:05
30k	02:09:43
35k	02:33:03
40k	02:57:04
Finish	03:07:08	Including pee stop

In which, I have following split between each 5k:

	Pace between each 5k
	Time	pace
5k to 10K	21:00.0	06:46.00
10k to 15K	21:08.0	06:48.00
15k to 20K	21:37.0	06:57.00
20 to Half	04:41.0	06:58.00
20k to 25K	21:42.0	06:59.00
25 to 30K	22:38.0	07:17.00
30k to 35K	23:20.0	07:31.00
35k to 40K	24:01.0	07:44.00
40k to finish	10:04.0	07:23.00

I know… I need that additional 10 – 15%. My plan to PR on the street of Boston failed terribly. However, many people I spoke to after the race was also had a bad day due to fast warm up weather. When the race started, it was in the low-40s, then by noon, it jumped up to mid-60s. Maybe that was the weather play the role of my failure. Whatever that was, I still finished my fourteenth state in Massachusetts and 21^st marathon in Boston. I couldn’t complain any and only be very proud to be part of the history to known that Meb broke the 30 years drought to win in Boston as an American.

I caught a ride with a friend and storm out of Beantown within three hours, and took the following day off from work. On Wednesday, I wore my orange Boston jacket proudly to work; I felt so terrible in legs and knees, but the stiffness and soreness weren’t matter – I am so proud to be part of 2014 Boston Marathon.

Since April 12, 2014 …

2014-04-17T16:26:00.002-04:00

I rolled out of bed early on Saturday morning and drove out to Scott Run Nature Preserve to volunteer in Spin in the Wood XC. Before the race, I was debate I should just jog the course when my duty is finish; back and for, finally I decided should go for it and target to run the 8K course around 40 minutes. GO was call and fast guys was charge forward, I followed, but much slower. I jogged the course without any pressure and finished with a time of 39m’20s’ – exactly the same finished time as 2013’s race and felt great to run freely without racing the clock or others. Sunday ran solo for 10 miles as the last long run.

Week of April 14 is not finish yet, but I having a very relaxing week. Monday, I ran 6 miles with moderate pace. Tuesday was the last workout before marathon as we tried to get some speedy memories into our legs. The plan was to run 2 miles at MP effort, 1 mile at HMP effort, 1200m and 800 at 10K effort, and 400m at 5K effort. Then I ran 13m’14.34 for the double, 6m’03.18 for the single, 4m’53.51 and 2m’50.32 for the 1200m and 800m, and 1m’19.62 for the 400m. I got in 9.4 miles for the day with good amount of warm up and warm down. I ran identical route on Wednesday and Thursday – clocked 56m’18.86 on Wednesday and 56m’19.53 for Thursday. I couldn't complaint any. I feel very good and I just need to stay off my feet for the next few days, and shake out run on Sunday morning. It is getting so close!!!

Since the New Year ...

2014-04-11T16:33:00.000-04:00

I forgot to mention a few things in the previous post:

First, I forgot mention several previous GRC teammates cheered me on while I was completing Marine Corps Marathon and thank you for that.

Second, I ran 220 miles for October, ran 114 miles in November as mostly I was recovering after MCM, and ran 151 miles in December.

Third, over the year of 2013, I logged 2202 miles in total, which is 42.3 miles per week.

Fourth, in 2013 I ran two marathons well under BQ standard and one personal record in 5-miler.

So now let’s talk about something I did in the beginning of 2014. I usually run a race on New Year’s Day, but not this year. The first day of 2014 was also the first day of December on the lunar calendar, which is a holy-day for Buddhist. I ran an easy 4 miles before I headed out of door with my parent to Hsi Lai Temple for the New Year’s Day ceremony and the vegan buffet afterward of course. Nothing too important to talk about in the following several days, just few more consistent running as I was gearing back to regular training for Boston training.

The polar vortex arrived to Maryland on January 6 ~ 7 and drove temperature down single digits. That was the reason my flight was delay till 01:30 on January 8th and I didn't get to my door step till 03:00 and as soon as I open my front door, I saw two table size holes on my ceiling – pipes busted. What a nightmare! I jumped right into the cleaning and didn't get to bed till much later. Since I was in sunny California for two weeks, my body wasn't fit for that North Pole temperature, ultimately I got chill, and developed to bronchitis hours later, that was enough to put me on the bench for seven days.

Time comes and went, things get straight out and fixed up. My house slowly back into order and my lung recovered enough to allow me do my first run on January 14 for 43m’12s’ 5.8 miles, then 8.2 miles for an hour on next day, then 9.2 miles for 1h’4m’ on the 16th, easy 4.5 miles on 17th, and 13.6 miles long on Saturday. I ran five days I a row and felt generally well, but I still took Sunday off as precaution.

The following week, I logged 44 miles with five runs, three of them were on treadmill due to snowstorms outdoor.

Week of January 27, I logged 49 miles with six runs and only ran once indoor. Notably mention for Thursday morning workout with Dojo on Hais Point. Alan planned for a 5 miles tempo run at plan marathon pace. I got to work early and changed into multiple layers of clothing to shield the cold. I met up everyone at the underpass, then we were off at 07:10, and I ran 34m’45s’ for five miles; that’s 6m’57s’ per mile. It was not exactly the marathon pace that I want, but I didn’t sweat by it; since it was very early in the training and I was just recovery from bronchitis. I took Friday off and totaled 155 miles for January. Saturday morning, I did a pre-race shake out run before Chinese New Year’s celebration lunch with Amy and her family. Sunday morning, I completed in the hilly Country Road Run Five Miles and finished with a time of 32m’02s’, and then did a long warm down with few guys.

Week of February 3, I logged 31 miles with a terrible disaster happened in the midweek. I was generally sore after Country Road, but I didn’t back down and I push harder. Monday, I ran an easy six miles with 200 sit-ups and an hour yoga (focused on lower back and cord). Tuesday, lower back and shoulder were sore, I ran 6x800 meter repeat at 2m’55 pace with 100 sit-ups and 100 push-ups afterward. Wednesday, tried to run easy for 6.5 miles, but couldn’t slow down my hungry legs, and did 200 sit-ups afterward. On Thursday morning, my lower back were notably sore and was a 6-mile tempo run with Dojo on Hais Point. I got to my office early and quickly I stroll down toward the underpass to meet everyone. I got there and felt somewhat relax on the lower back area, but that must be the cold outdoor temperature made me feel least pain. 7:10 rolled by and we were off, we planned to run two loops of Hais Point.

Most everyone knows, you will either run into or away from wind whichever direction you run in HP. February 6 was a blister windy cold day and I was push hard by clocking 6m’39, 6m’50, 7m’02, and 6m’49 for the first four-mile. At the end of fourth, I can see couple guys just about few hundred ahead of me, I decided to dig deeper to catch up with them before mile sixth. I clocked 6m’47 for mile fifth and by mile 5.5 or so, I felt by right lumbar spine are tight up, but I ignored it and push further. I clocked the sixth mile with a time a 6m’44 and caught before the corner.

But I was in pain then and didn't get better. The lumbar spine muscle was so tight up that prevent me function normally. I took three days off and felt slightly better, but still have trouble to walk normally, running was unthinkable. Finally, Amy dragged me out for a massage and has a conversation with Louise Kelley - a running buddy and PT. Louise told me to start something very simple by soak in Epson salt bath nightly for a week. That massage and soak done the magic, I felt fine a week later. My first run back was on February 16 for 7.8 miles in 54m’33s’. Everything back to square one, well, sort of; you lost some level of fitness when you not training for ten days. But your body has a memory and it rebounded fast; however, I tried being extra careful.

Week of February 17, I logged 55 miles comfortably. I ran 9.4 miles on Monday; ran 6.3 miles on Tuesday, 8.3 miles on Wednesday, and felt confidence to do a workout on Thursday. Dojo was doing a 8-mile tempo run at marathon pace, but I modified to run it at marathon pace plus 15s’ pace; that’s 6m’55s’ per mile. I ran 6m'42.49s', 6m'48.31s', 6m'53.94s', 6m'54.90s', 6m'50.99s', 6m'50.74s', 6m'56.32s', and 6m'49.83s'; averaged 6m’51s’ per mile. That wasn’t too bad. Friday was traditional off day. Saturday was a shakeout 4 miles jog and I ran the RRCA Ten Miles Challenge in marathon effort pace with a time of 1h’04m’39s’.

Week of February 24, I logged another 55 miles. I ran 5 miles easy on Monday, 8 miles at moderate pace on Tuesday, and 7 miles at easy to moderate pace on Wednesday. Thursday was prescribed 9 miles tempo. I ran the same loop three times and I clocked 20m'14.08s’, 20m'27.71s', and 20m'05.9s’; averaged 6m’45.3s’ – PMP! Took Friday off, ran 22.2 miles on this route in 2h’47m’27s’, and off again on Sunday. I finished 144 miles for the month of February.

Week of March 3 started with another snow storm and I logged 46 miles. I ran moderate fast for 5.3 miles on Tuesday and easy 7.4 miles on Wednesday. Thursday was calling for a 10-mile tempo run at plan marathon pace and I ran 6m'59.29s', 6m'51.17s', 6m'57.53s', 6m'51.38s', 6m'47.19s', 6m'51.53s', 6m'49.52s', 6m'43.91s', 6m'44.98s', and 6m'30.50s'. That was 6m’48.7s’ per mile. Friday was off day, ran 15.2 miles long on Saturday, and easy 4.5 miles on local ball field on Sunday afternoon.

Week of March 10, I logged 55 miles. I ran 4.8 miles on Monday. Tuesday was 4x1.5 mile interval repeat at half marathon pace with 2m’ recover, and I ran 9m’43.13, 9m’33.12, 9m’42.82, and 9m’24.28; that was averaging 6m’24 per mile. I totaled to 9.4 miles for the day with few miles of warm up and down. Wednesday was an easy 5.4 miles during lunch hour and felt more like walking dead. Thursday was 11 miles tempo run at plan marathon pace and I ran 6m'42.06s', 6m'49.95, 7m'17.05s', 6m'54.37, 6m'56.50s', 7m'06.79, 6m'51.38s', 6m'54.16, 7m'03.21s', 6m'46.46, and 6m'43.40s’; that averaged 6m’55.03 per mile. Friday was the well deserve off day, ran 19.7 miles on Saturday on this loop, and Sunday was too sore to move a step.

Week of March 17, I logged 48 miles. I was still a bit sore on Monday and only ran an easy 30 minutes. Tuesday was a 3 x 2 miles interval repeat at half marathon pace with two minutes recover and I ran 12m’49.63, 12m’43.67, and 12m’56.87; that was averaged 6m’25.03 per mile. Ran 6.5 miles easily on Wednesday and no tempo run on Thursday since I was gearing up for a marathon simulator on Sunday with Dojo, I ran 7.9 miles comfortably instead. Friday was another day off, Saturday morning as an easy 4.3 miles shake out run, and Sunday was the 26.22 kilometer (rounded at 16 miles) marathon simulator on Hais Point. We got to HP around 8, after few light stretches, and we were off. I ran 6m'52.12, 6m'53.01, 6m'48.77, 6m'47.36, 6m'40.96, 6m'40.64, 6m'59.91, 7m'08.15, 6m'43.98, 6m'39.66, 6m'58.40, 6m'53.06, 6m'39.88, 6m'38.80, 6m'41.04, and 6m'29.63; that was 6m’47.21 per mile. I couldn’t complain anything, due to the fact that was one heck of windy day and how awful my season started.

Week of March 24, I logged 65 miles – heaviest of the year; ran an easy 7.2 miles on Monday, hold a pretty clip in rain and light snow on Tuesday for 9 miles, and ran easy to moderate pace on Wednesday for 9 miles. Thursday was a 2 x 3 miles tempo run at half marathon effort pace and I ran 19m’40.7 and 19m’31.67, averaged 6m’32 per mile. Friday was day off and Saturday is the last-longest-long run before Boston. I ganged up with Alan, Jeff, and Miguel stroll on the route for 2h’50m’27s’. I planned to take Sunday off and volunteer in Piece of Cake 10K, but I changed my mind at the last minute. I put on my trainer and ran with raincoat. I was obviously tire after that 22 miles hill run and finished PoC 10K in 42m’28, averaged 6m’51 per mile – current marathon personal record pace. Not bad at all! Taper began, sort off…

Week of March 31, I logged 41 miles. Monday morning was tough for me to roll out of bed, legs were heavy, left heel and lower back were sore, but not stiff. It was a great day to be off from running and totaled 235 miles for March. After a day of doing nothing, it was a call for a 4 x 2 miles repeat at half marathon pace with 2 minutes break. I ran 12m’58.39 (headwind), 12m’50.16 (tailwind), 13m’02.43 (headwind), and 12m’44.45 (tailwind), averaged 6m’26.9 per mile. I tried to run easy on Wednesday, but still ran 5 miles within 33m’24. No tempo run on Thursday due to upcoming Cherry Blossom Ten Mile on Sunday, but Alan suggested us to run a few quick pick-ups during an eight miles run and I done that. Friday was off and Saturday morning was an easy 4 miles shakeup run before I headed downtown for my package.

Sunday was race day for CUCB 10. I was carpooling with Mark and we got into the district around 06:00. We sat in the car for a little while before we stroll down the starting for few warm up and used Porta John half dozen times before horn goes off. Right before the horn goes off, Chris Pruitt (2:29 in 2013 Marine Corps Marathon) asked me the battle plan. I said, there’s no battle, just a simple good a marathon effort pace tempo workout. Time rolled by, horn was blast, and everyone rushed forward. I follow big pack of runners and at first mile mark, I clocked 6m’06, that was 10-miler PR pace. Part of me wanted to hold this pace and PR; but I decided cut back and stick to my plan.

I cross half way at 31m’24 and ran toward my regular workout garden – Hais Point. As I mention before, you will run into wind one way or another when you running in Hains Point. That was exactly what happens, wind was blowing me to the tip of peninsula, and then wind changed the direction as we loop around toward the finish. Wind picked up and I tried to hold the same effort. Eventually, I see pink 1200m, 800m, and 400m marks paint on the road, I press it, and cross the line with a time of 1h’03m’21; that averaged 6m’20 per mile, in which equal to 2h’57m’50s’ marathon finished by conversation. The 1.6 mile warm down after the race was more like dead march than actual running.

Week of April 7 is not finish yet, but I already logged about 28 miles. I took Monday off due to sore and stiff left heel and iced a lot. Alan ordered us to do six to eight miles of hill repeats on Tuesday. I didn’t join Dojo in the morning, but I did that solo during lunch hour loop Normanstone Drive. That loop was not easy and I ran it four times for total of 10 miles. Ideally, I should run easy on Wednesday, but I didn’t. I got hang up with work and tried to squeeze my run before afternoon yoga; therefore, I picked up my pace unintentionally and logged 8 miles in 55m’01s’. Yesterday was the LAST fast tempo run before marathon and it was 9 x 1 mile at 10K pace. I had no leg for that and no one in our group did. Everyone modified the workout based on their own body and I changed mine to 6 x 1 mile at half marathon effort pace. I ran 6m’21.8, 6m’20.74, 6m’19.08, 6m’25, 6m’23.09, and 6m’30.14, averaged 6m’23.31 per mile. I got in 9.5 miles for the day. Today is my off day and is ten days till Boston.

乜話！廣東話

2014-02-12T12:40:00.000-05:00

我講嘅係廣東話逼真傳神冇甩啞
跟我講吓廣東話口才了得唔會簕簕咭咭
包你行得走得食得瞓得乜都得

愛上廣東話盞鬼過癮
句句冇丟架啜核吊癮
最愛廣東話專搵老襯
句句冇花假窩心嫋Lung
求祈話我渣陰公到震
誰人落柯打講煲冬瓜
全人類聲沙我至叻廣東話係醒啲架

廣東話夠掯好聽好鬼冧
句句頂癮隨時都夠Kueng
諗起都忟憎寧願返去瞓
乜話講廣東話好精神
咧咧啡啡鬧咁覺咧咁hea搞乜鬼嘢
求求祈祈是是但但發晒啷lei好唔老lei頂心頂肺

人人愛廣東地點適中
茶樓嗌幾盎斬料夾餸
潮流在廣東好多嘢送
富貴在心中搵銀進貢
人人做好工專車接送
遊魂在廣東身心輕鬆
全民撐廣東我至叻返大陸個心好紅

廣東話架勢點都冇失威
向佢頂禮愛佢一世
家陣多老細唔會閂水掣
快啲Chuk 包你一生富貴

驚青蛇gue柯哥揗雞好濕滯
起錨埋單走鬼鬆人散水掹呢

愛上廣東話盞鬼過癮
句句冇丟架啜核吊癮
最愛廣東話專搵老襯
句句冇花假窩心嫋Lung
求祈話我渣陰公到震
誰人落柯打講煲冬瓜
全人類聲沙我至叻廣東話係醒啲架

廣東話夠掯好聽好鬼冧
句句頂癮隨時都夠Kueng
諗起都忟憎寧願返去瞓
乜話講廣東話好精神

人人愛廣東地點適中
茶樓嗌幾盎斬料夾餸
潮流在廣東好多嘢送
富貴在心中搵銀進貢
人人做好工專車接送
遊魂在廣東身心輕鬆
全民撐廣東我至叻返大陸個心好紅

Since August 17...

2014-02-10T12:57:00.000-05:00

Andy was right. I haven’t post anything for very-very-long time. I had some new personal issues and put my mind off, but running helped. Running help me get over of things I want to block out, things that I want to forget, and move on to a new path. Anyway, let me tell you what I been doing for the last several month.

On Friday of August 17, I ran 32 minutes easy as my pre-race jog and volunteer in the Comus XC 5K in the evening. I usually don’t eat ice cream and have beer at the same time; but I do that once a year in Comus 5K. I think I might actually broke my own record that night by consumed five ice cream sandwiches and four beers in matter of 2 hours. That was a whole lot of empty calories.

My plan for Leesburg 20K was running easy for the first few miles around 6:20 ~ 6:30 pace, then trust my fitness to press hard, and should finished under 1h’20m’.

On Sunday, I up early in my friend’s house just few minutes from the starting line in Leesburg. I grabbed a few bites of something and few cups of coffee before I head down the stair. I got my package and did my warm up. Just before I toed the line, I met Dickson (former GRC teammate), Taylor (MCRRC teammate), and Robert (former GRC teammate and PR teammate). GO was call and everyone strolling forward. I felt pretty good as I run along-side with my former and current teammates in the first mile or so. The course took us into W&OD and climbing up.

Start of 2013 Leesburg 20K

After a few, I noticed my pace was not getting better and actually dropping. The course was steadily climbing and just before the turn around, Mellisa Rittenhouse, whom was running with me from start, suggested we take it till the end together at 6m’20 pace. I agreed and charge forward with her. We work together most of the way, just by the time we get to mile 11.5 or so, my legs were beat and not much in the tank. She continued push hard and I tried my best to keep up. At the end, I crossed the line 21-second behind her. Here are my splits for 2013 Leesburg 20K:

Mile 01 - 6m'33.95s'
Mile 02 - 6m'27.82s'
Mile 03 - 6m'42.15s'
Mile 04 - 6m'58.94s'
Mile 05 - 7m'03.78s'
Mile 06 - 6m'40.38s'
Mile 07 - 6m'29.14s'
Mile 08 - 6m'44.17s'
Mile 09 - 6m'29.67s'
Mile 10 - 6m'12.77s'
Mile 11 - 6m'16.68s'
Mile 12.48 - 8m'44.86s'

I missed my goal and didn’t broke 1m’20s’, but I know I ran pretty hard on this course. It wasn’t exactly the same course I ran it back in 2010 and I race plan was mess up from the beginning.

As for the Week August 19^th, Monday was good day to be off since my legs were sore as hell. Tuesday, I was still bit sore to run a workout with Dojos, so I skipped that and I ran solo during lunch for an hour instead. During that run, I did 3x 6m’ pick up intervals with 3m’ recover jog, then toward the end, I did additional 3x1m’ surge with 1m’ jog. I logged about 8.5 for the day.

I wasn’t as sore as I expected on Wednesday morning. I got myself on Richard Montgomery Track that evening for a 4x1600m repeat and I planned to run around my 10K pace – 6m’02s’ per mile. I warm up and changed shoes, then I was off to go. I ran 6m'06.62s', 6m'04.97s', 6m'03.63s', and 5m'58.70s’, averaged 6m’03.48s’ per mile. It was one the best workout this season so far. I got in about 9.5 miles for the day.

I decided to recover some on Thursday, since I planned to run hard in East County 8K on Saturday. So I went out to run an hour easy, but I still logged in 7.9 miles. Friday was the traditional-prescribed off day.

Saturday morning, I got myself out to MLK Park for East County 8K. I can’t remember much about that race, but I do remember that I was part of the special smart jerseys project conduct by University of Maryland Computer Science Department. Which was nothing too special, other than I ran 31m’12s’ for the race and made 20 bucks for doing that. The very next day, I went out with Alan and his friends for 21 miles on this loop. I finished the week with 54 miles.

For week of August 26^th, I logged 49 miles. Monday was off. Tuesday was 6x1 mile at 6m’20s’ pace repeat with Dojo on Hains Point and I ran 6m'16.58s', 6m'03.24s', 6m'07.07s', 6m'14.03s', 6m'12.91s', & 6m'13.60s' – a little too fast. Wednesday was easy 6.5 miles.

Thursday was the second workout on Hains Point with Dojo for 8 miles tempo at 6m’40s’ (plan marathon pace subtract 5s’) pace. I ran 6m'34.08s', 6m'40.52s', 6m'39.68s', 6m'41.53s', 6m'42.14s', 6m'50.42s', 6m'52.08s', & 6m'49.7s' – averaged around 6m’43.77s’ pace and logged approx. 11 miles for that day. I took Friday and Saturday very easy. I finished with 213 miles for the month of August.

On Sunday evening, I drove out to Greenbelt Maryland and raced in the Larry Noel 15K.

Start of 2013 Larry Noel 15K

That was my second 15K race ever. The course start with a tiny hill then turned into a big downhill, but eventually into a rolling hilly course in Greenbelt. The plan was to crack an hour, but it was too warm, too hilly, and too boring to run fast; however, I still finished fourth overall (Claire Hallissey was in the mix), third for males, and first in 30-34 division. The splits for Larry Noel 15K were 20m’23.78s’ for 1^st 5K, 21m’44.26s’ for 2^nd 10K, and 20m’54.78s’ for 3^rd 5K.

Charging toward the finish line

For week of September 2^nd, I logged 52 miles. Monday was easy 6 miles on MHT. Tuesday was 4x1.5 mile repeat at 6m’25s’ pace with Dojo; then I ran 9m’31.9s’, 9m’31.7s’, 9m’26.22s’, & 9m’39.84s’ – averaged around 6m’21s’ per mile. Wednesday and Thursday were back to back easy 8 miles during lunch hour. Friday was prescribed off day. Saturday morning stroll down MHT for 4.5 miles as pre-Parks-Half-Marathon shake off jog.

Sunday morning, I toed the line with fellow MCRRC race team teammates. The race wasn’t much to talk about, since it routes around the training ground that very familiar to majority of us. However, I didn’t PR this time due to less prefect condition and finished with a time of 1h’26m’14s’ (6m'12.70s', 6m'19.47s', 6m'37.38s', 6m'30.78s', 6m'34.04s', 6m'42.36s', 6m'37.44s', 6m'30.14s', 6m'35.24s', 6m'29.67s', 6m'38.79s', 6m'53.44s', 6m'51.15s', & 0m'41.94s'). I got in total of 16.3 miles for the day with warm up and warm down.

Steve Zuraf captured this picture while I was processing to Connecticut Avenue turn around and eventually went on to runwashington.com as a headline story

For week of September 9^th, I logged 50 miles. Monday was off day. Tuesday was 3x2 miles at half marathon effort with Dojo. The workout was good, I clocked 13m’05.3s’ and 12m’38.9s’ for the first two; then I got very tiring after second rep, instead run a bad third rep, I ran 2x1miler and clocked 6m’18.39s’ and 6m’24.75s’. It wasn’t too bad. I took following two days very easy and off my feet on Friday. Saturday morning, I got myself toe the line of Market Street Miler in Frederick Maryland and I finished with a time of 5m’26s’. Sunday morning, I planned to run 21 miles easy, but end up with 23 miles about 3h’01m’22s’.

For week of September 16^th, I logged 59 miles. Monday was off day after a 23 unexpected miles. Tuesday was schedule for 3x2.5 miles at half marathon pace and I ran 16m’10.38s’, 16m’13.27s’, and 15m’57.27s’. Wednesday was easy day. Thursday was schedule to run 12 miles at marathon target pace – 6m’45s’ per mile; then I was too tire after 10 miles and I clocked: 6m'37.01s', 6m'36.99s', 6m'39.02s', 6m'41.71s', 6m'44.54s', 6m'46.13s', 6m'48.05s', 6m'53.06s', 6m'52.31s', 7m'00.93s', and 6m'54.51s'. That was the hardest workout I ever completed. Friday definitely was the day to be off, ran Lake Needwood XC 10K for 43m’14s’, and ran 18.42 miles with Dojoers. Alan prescribed us to run the fiveloops of Lee HWY at marathon pace, but we were done after the third and we added on additional 9.4 miles to Hais Point. It was a very good long run.

For week of September 23, I logged 52miles. Monday was an off day. The repeat on Tuesday was 3x3-mile at half marathon pace, but my legs were very sore and wasn’t fully recovery. I ran 2x3 miles instead. I ran 18m’55.44s’ (03m'08.74s', 03m'10.77s', 03m'10.01s', 03m'12.77s', 03m'08.80s', & 03m'04.36s') and 18m’57.22s’ (03m'08.87s', 03m'11.43s', 03m'11.52s', 03m'13.99s', 03m'07.06s', & 03m'02.66s'). Wednesday was an easy day. Thursday’s workout was changed to few fartlek as I was gearing up for Bachmann Valley Half Marathon on Sunday. Friday and Saturday were two easy days running. Sunday morning, I made sure I get to Westminster very early to get ready, unlike the year before.

At 07:00, the G-O-word was call and everyone charge forward. I mixed in the group of four with Karsten Brown, Keith Levasseur, and another guy for the first mile. No one wanted to take the command and test each other out. After 1.3 mile or so, the other guy picked up the pace and Keith follow, but Karsten start to drop behind me. I hold on my own pace and tried to chase the Guinness record holder down till the end, but there weren’t enough roads for me to catch him up. The course was not easy, but I think I ran a very smart race.

For week of September 30, I logged 64 miles. Monday was another day off and ran 225 miles for the month of September. Tuesday of October 1 was a prescribe 9x1-mile repeat at 10K pace. For whatever reason, I didn’t record any splits in my book, all I have is I ran 12.7 miles in total for 1h’30m’22s’ that morning before Uncle Sam closed his door in my face. Wednesday was an easy day. Thursday was a tempo workout on MHT. Based on Alan’s email, I modified the workout to 6x3m’ at 10K pace, but the trail is no as nice as marked course on Hais point and few short stops at intersections. I added on some, so that I can maintain same level of workout. For the day, I ended up running 7x3m’ and 1x4m’. I cross train on Friday for about 12 miles on bike and ran 24 miles on Saturday morning for 3h’06m’06s’ (1h’32m’12s’ + 1h’33m’54s’). Sunday was too sore to run any and taper began.

For week of October 7, I logged 57 miles. 8 miles easy jog on Monday. Tuesday was to run 3x2.5 miles at marathon pace with 3m’30s’ recovery. I ran 16m'46.53s', 16m'20.46s', & 16m'19.73s'. Not bad at all! Wednesday was a raining day and I ran 8.9 miles. Thursday and Friday were two 7 miles easy run in cold rain. First annual Matthew Henson Trail 5K was on October 11, 2013 and it was my first race to direct. It had a very good turnout and didn’t rain a drop after the race was finish. I am looking for more MHT 5K in the coming years. Sunday, I ran 15 miles in 1h’50m’29s’ with 6-mile at marathon pace.

For week of October 14, I logged 45 miles. I took it very easy on Monday by spending time with girlfriend and her family. Alan emailed me to run 2x4-mile at 5-second faster than MP (6m’35s’) or 26m’20s’ for 4-mile; and I ended up running 25m’04.66s’ and 26m’00.51s’ instead. I felt great! I ran six laps on Queensguard Park for approx. 4 miles on Wednesday. Back to work on Thursday morning and ran 4x3m’ pick up on Hais Point. Friday was an off day. I drove out to Germantown on Saturday morning for Black Hill XC 10K and finished with a time of 45 minutes flat. I wasn’t planning to run it hard, since was eight days away from the MCM, and finished at exactly how I planned. Sunday was an easy 10 miles jog out-and-back on MHT as my last “long” run before MCM.

For week of October 21, I logged 55 miles. It was the final week and one of most important week before the marathon. Monday was an easy 6-mile jog around Tidal Basin. Tuesday was the last tempo workout and planned for a downward ladder, 2-mile at planned marathon pace, 1-mile at half marathon pace, 1200m at 10K pace, 800m at 5K pace, and 400m at 3K pace. Then I ran 13m’24.65 for the 2-miler, 6m’31.13 for miler, 4m’44.21 for 1.2k, 3m’07.88 for half, and 1m’31.28 for the quarter. Not too terrible and happy with it. Wednesday, I ran down to the MCM finished line to experiences the feeling for crossing the line few days in advance. Thursday and Friday were off day, but did walk around the district while I picked up my package. Saturday, I jogged 4.9 miles in the morning to loosen up.

Sunday morning, I got up extra early and Amy was joined the fun with me to starting line. The race was start and finished in Virginia which another state for me to check out. Due to lack of time and memory fading away from me, I can’t remember a whole lot about the entire race, but I remember that huge downhill near mile 3 that gave me boost too early, I remember Team PR teammate Sloane scream my name near mile 9, I remember the clime on I-395 and downhill spiral near mile 26 drove me into wall.

At the finish line

However, I remember my training did paid off and ran the second best marathon in my life by finished with a time of 3h’00m’28s’.

Here were the splits I recorded:
Mile 02 - 13:33.38
Mile 04 - 12:57.54
Mile 06 - 13:00.75
Mile 08 - 14:13.09
Mile 12 - 26:32.36
Mile 14 - 13:48.83
Mile 18 - 27:44.17
Mile 20 - 13:14.21
Mile 22 - 14:17.44
Mile 24 - 14:42.43
Mile 25 - 7:29.67
Mile 26 - 7:19.71
Mile 26.2 - 1:33.87

The following week, I took six days off after marathon, but done tons’ walking and stretching. I registered Parks 10K way too long ago and ventured out to Potomac Park for the task. I was clear sore even after several days of rest and I finished the race with a time 39m’18s’ (5m'58.35, 7m'20.61, 5m'39.66, 6m'14.46, 6m'26.96, 6m'41.75, 0m'55.81).

2013 Run in the Parks 10K

The following several weeks was nothing too important to talk about other than celebrate my 35^th birthday with Amy by a wonderful trip on a Bahamas cruise, celebrate Turkey day with Amy’s family, and Black Friday shopping with Amy.

Time rolled around to end of the year, I went to Southern Cal to see family for two weeks, and ran in upper 50s’ degree every day. For the year of 2013 was wonderful in term of running. I ran two marathons and both were well under Boston q-time, which I’ll be in Boston marathon with some of you in 2014. In my personal side was also good, I got myself away from a ridiculous person and met someone new and wonderful. I was just hoping for the best when the New Year arrived. Then life is never wonderful as you planned and I will tell you all about it later.

廿四味

2013-08-22T18:21:00.000-04:00

While you waiting for me to publish new weekly review, why don't you enjoy some hot new Hong Kong Pop?

August 5 – August 16, 2013

2013-08-16T16:02:00.000-04:00

On Monday, I took a day off as precaution of the scratched knee.

On Tuesday morning, I joined Dojo of Pain for a set of 800m interval workout on Hais Point. Before start, I planned to run 6x800m at 2m’55s’ pace. Then I ran 3m'00.02s', 2m'55.21s', 2m'48.03s', 2m'49.87s', 2m'50.42s', & 2m'48.32s'. I felt sore after the sixth, but thought I should do more. We jogged slowly back to Jefferson to get our shirts, then I departed, and then stroll toward Lincoln on Ohio Drive. After about a mile of recover jog, I decided to run 2x400m repeat by feel. I surged forward as I crossing the Tidal Basin bridge; I ran 1m’35.05s’ for the first 400m, but I missed the mark for the second, so I end up with 2m’16.13 for about 525-nish meter. I finished the day with total of 9.2 miles.

I felt significant sore on Wednesday morning, but think I should punish myself more. I got to work early enough and ran this loop in 1h’25m’54s’.

On Thursday, I got little greedier and ran this loop in 54m’22s’.

On Friday, I wanted to run, but realized Going Green Track Meet is on Saturday night; then another day off of my feet.

As I said before, I am not a miler and never will be. I ran Going Green as second workout of the week. For the 2-mile, I planned to run 1m’26s’ per lap to have a new personal best if condition works out for me; but I got the track so late and didn’t have enough time to do a proper warm up. I end up running the second heat and I ran a pretty disappointed time at 11m’53.7s’ – (1m'26.50s', 1m'30.06s', 1m'29.32s', 1m'31.15s', 1m'31.47s', 1m'29.99s', 1m'31.64s', & 1m'23.37s'); it is a good workout pace for marathon training, but isn’t good as a track race.

2013 Going Green 2-Mile - 11m'53s'

For the miler, I did little better by running 5m’50.1s’. After the miler is 4x400m relay and I ran the first leg for our team, I done that in 67-second – fastest 400m I ever ran and our team finished second in the relay.

Sunday was a sore day, but I still managed to run with few friends around Bethesda Trolley Trail for about 14.5 miles.

On Monday of August 12, I ran a reasonable easy 6 miles around this loop for 45m’53s’.

On Tuesday, I planned to do 8x800m with Dojo of Pain. The temp was cool, but cloudy, and I wasn’t fully recovered from hard runs in the past few days. I ran first six sets in 2m'53.49s', 2m'57.33s', 2m'56.11s', 2m'51.08s', 2m'51.89s', & 2m'51.72s' – averaged 2m’53.6s’ each. My legs felt very tender. Alan felt the same, we decided to switch gear to jog 800m and do 2x400m to get some speed instead; we ran 1m’16.89s’ and 1m’18.02s’. These two sets of quarter turned my tender legs into Jell-O. I got in approx. 9 miles.

On Wednesday, I ran this loop in 1h’11m’14s’.

On Thursday, I ran opposite direction of Wednesday’s run, but little shorter distance in 55m’24s’.

On Friday, I hit the gym for core and strength exercises and tried to recover from running as I get ready for run in Leesburg 20K on Sunday. Race report will post later.

2013 IAAF World Championships

2013-08-12T13:14:00.000-04:00

2013 IAAF World Championships women 100m dash Semi-FINAL

2013 IAAF World Championships women 100m dash FINAL

July 15 - August 4, 2013

2013-08-05T12:33:00.000-04:00

I took that Monday off for whatever reasons, ran semi-hard on Tuesday for 58m’35s’, approx. 8.3 miles, ran an easy hour on Wednesday, hard 6.25 miles on Thursday morning, and then easy 32m’ on Friday as I was gearing up Rockville Twilight. On Saturday, we were pump as Team MCRRC debut jersey as group. Then around 8:30, as final preparations were being made and warm-up completed, an intense lightning storm settled in just to our north. There was no rain, but strong wind was blowing; there appeared to be no threat of the storm hitting us, but the race was postponed until 9:05. Then 9:15. Sometime around 9:30 the official call came: the race was canceled for the first time in its 28 year history. A group of us felt we need to run couple miles as to wear off the adrenaline and I called the night off with approx. 4 miles. Few hours later, I met up with the MCRRC team in CCT for an easy 14 miles.

Monday of July 22, I ran http://gmap-pedometer.com/?r=6013708 for 44m’36s’. Tuesday was 43m’06s’running on http://gmap-pedometer.com/?r=6015169. Wednesday was good-old 8x800m repeat on the oval. I planned to run 2m’55 for each rep and I split: 2m'53.26s', 2m'58.55s', 3m'02.16s', 2m'56.98s', 2m'57.75s', 2m'58.38s', 2m'56.30s', & 2m'47.54s’; which was averaged 2m’56.37s’ for each. Thursday was 55m’45s’ on http://gmap-pedometer.com/?r=6018064 and day off on Friday. I ventured out with the XMPers on Saturday morning on first 9.5 miles on http://gmap-pedometer.com/?r=6021888 and ran 7 miles on Cabin John Trail with Nicole as we discuss team business.

Monday of July 29, I ran http://gmap-pedometer.com/?r=6023227 for 42m’19s’. Tuesday morning, I did a 5x1200m workout on Hais Point with Dojo of Pain and I split: 4m'28.52s', 4m'20.98s', 4m'40.73s' (this rep was about 75 meter longer as missed the paint on the road), 4m'25.40s', & 4m'26.39s'. I finished the day with total of 8.8 miles. On the last day of July, I ran http://gmap-pedometer.com/?r=6025630 in 1h’15m’19s’ and finished the month with 216 miles.

I took Friday off and jog 4 miles on Saturday morning as I leading up to Riley Rumble Half Marathon. I planned to run under an hour 30 in Riley to build up a strong endurance for Parks Half and MCM by the end October.

Sunday morning, temperature was unseasonably cool at low 60s’ and I drove out to Germantown at 06:35. As I just put my running shoes on and planned to do a mile easy jog, then I saw Noam and Jennifer stroll down the trail, and then I decided to join them for the warm up. I had my hands full with key and bib number, I was so careless and thought I can multitasking to put my number while catching up with them; one of sudden, something kicked my shoes, then I crash, and faced downward on the trail. Right knee was bleeding just as:

which taken 8 hours later

I slowly got up, jogged slowly to the medical, applied some alcohol wipes, a drop of antibiotic ointment on the wound, and put a large band aids on it. That was 06:52 and time was running out. I endured the pain, dashed back to my car, and put my Kinvara on; and then run back to the starting line to join everyone else. “GO” was call and everyone was leading forward.

The pace was pretty slow at the first mile, as everyone conserved energy for big hills to climb. After one lap around the Football Plex, the pace start pick up some. I crossed the second mile mark at 13m’10s’ and that was about 10 seconds per mile faster than I planned. I immediately slow down base on that time and didn’t want to suffer at the end. I push forward with a better control pace and tried to running every tangent I could.

The scratch on my right knee was somewhat bothersome around mile 2, but faint away as I stopped thinking about that, and focus on the race itself. I still having a hard time switch back to good-old-Timex-watch from Garmin, I completely forgot to hit splits at mile marks, but it wasn’t really matter. I remember I clocked around 27m’20s’ at mile 4, 34m’10s’ at mile 5, 40m’50s’ at mile 6, and 54m’30s’ at mile 8; I couldn’t remember others split, but I know I slow down some as I climbed the last few hills. I finished the race at 1h’29m’53s’, averaged 6m’52s’ per mile, and just good enough for 13^th place overall.

I crossed the line with very bloody right knee and blood splats all over both calves. Lesson to learn: do not try to multitasking while running. I came across an article today by an ex-GRC teammate and I think she explained exactly what I was doing on that race: … turn brain on or shut off at the moment I need it most. In that moment, focus makes prefect. With this finish, I think I should able to run a close target time in Parks – as long as I stand/running upright.

In addition, MCRRC Competitive Racing Team has a good tune up as gearing up for fall racing season:

Overall Place	Sex/Tot	Div/Tot	Name	S	Ag	Net Tim	Pace	Gun Tim	Pace
1	1/287	1/21	Nicolas Crouzier	M	27	01:19:06	6:03	01:19:07	6:03
2	2/287	1/36	Will Rawson	M	30	01:22:37	6:19	01:22:38	6:19
3	3/287	2/21	Miles Aitken	M	28	01:23:39	6:23	01:23:39	6:23
4	4/287	1/45	Jordan Snyder	M	46	01:26:18	6:35	01:26:18	6:35
5	5/287	1/45	Mark Neff	M	50	01:26:23	6:36	01:26:24	6:36
6	6/287	2/45	David Haaga	M	51	01:26:28	6:36	01:26:29	6:36
7	7/287	1/31	Yuji Funakoshi	M	36	01:27:21	6:40	01:27:23	6:40
8	8/287	2/36	Josh Sohn	M	32	01:27:43	6:42	01:27:47	6:42
9	9/287	3/21	Patrick Murphy	M	28	01:28:03	6:43	01:28:04	6:44
10	10/287	3/36	James Brameyer	M	34	01:28:06	6:44	01:28:07	6:44
11	11/287	3/45	Juan Vasquez	M	51	01:28:41	6:46	01:28:44	6:47
12	12/287	1/57	Scott Koonce	M	41	01:29:34	6:50	01:29:34	6:50
13	13/287	4/36	Yukun Fung	M	34	01:29:53	6:52	01:29:53	6:52
14	14/287	2/45	Paul Jacobson	M	49	01:30:00	6:52	01:30:00	6:52
34	1/199	1/29	Anna Savage	F	30	01:35:04	7:16	01:35:07	7:16