Archive for nike

Weeks 18, 19

Posted in motivation, road, running with tags , , , , , , on May 14, 2012 by afuntanilla

Week 18

April 30th: 6×400 Intervals: paces were: 1:50, 1:50, 1:45, 1:45, 1:37, 1:35 – Solid
May 1st: 3.5 mile tempo run. Pace was 8:44/mile
May 2nd: strength training and BOOT CAMP/ABS class
May 3rd: 3.5 mile tempo run. Pace was 8:34/mile
May 4th: strength training
May 5th: 5 mile run/pace was 8:36/mile

A solid week in terms of results, but I also feel like I pushed really hard all week. Like, maybe too hard. I feel every run I am stretching myself and I need to be careful here. I probably feel like this also because I took my first ever class at the gym. (i joined a local club. Club One. super nice. super big. yay!) The class I took was 30 minutes ABS, followed by 60 min boot camp. I didn’t realize what was really happening — the classes just sort of merged into one and i found myself getting my ass kicked by all these exercises. More squats, “burbpies”, sprints, pushups, chest exercises, bicep curls. You name it…we probably did it…and then some. Loved the instructor and loved being in a class/group setting. Something different for me and a little out of my comfort zone. So…all good! I had to look aeround at the other people to make sure I wasn’t the only one suffering. Yep, they were all suffering right along with me. But, the best kind of suffering, ya know!! We were working our hearts…making them stronger!
Can’t wait to go back to class! (did i REALLY SAY THAT?)

Week 19

May 7th: Hill repeats; 10 min warm up, then 10×20-30 sec hill repeats. I did 10×20 sec! 10 min cool down
May 8th: 4 mile tempo run; pace was 8:39/mile
May 9th: Boot Camp/ABs class again. OUCH!
May 10th: 4 mile tempo run; pace was 8:35/mile
May 11th: Strength train
May 12th: 4.5 mile run. Pace was 8:49/mile ***schedule was to do 7*** Didn’t make it. Heavy legs
May 13th: ***did an extra run since yesterday fell short. Ran 6 miles at 8:45 pace

So…I feel the same way I did last week. That I am pushing too hard, too much. Then throw in the class and its too much. I need to send questions to my Nike Training people and get some guidance on my paces, etc… Was way more happier with run today versus yesterday. Woke earlier and temps were cooler. 55 degrees. perfect.
I am still “suppossed” to be doing the 8 min mile increments in the saturdays runs, but I just cannot go that fast…I have been mixing in that pace for 1/4 here and there.

Overall — I am getting faster and stronger. A wonderful thing. When I was in Atlanta, basically every short run was over 9 min pace and every long run was high 9, low 10 min mile pace. So, cracking the 9 min mile consistently feels damn good. Wanna keep it up, and wanna be smart about it.

Onward.

Catching up: Weeks 14, 15

Posted in motivation, races, road, running with tags , , , , on May 7, 2012 by afuntanilla

So, as I mentioned a few posts ago, I was fortunate enough to have Nike formulate a training plan for me. The Goal: Run a Half-Marathon in under 2 hours. They reached out to me on twitter and out together the plan. I “offically” started the training on April 2nd. (week 14 of 2012)

First of all, the mileage to start is very light and it’s been something to get used to. And they emphasized to stick with the plan and not do more than recommended. Good emphasis for people who want to do more, like me. 🙂

They have mixed in 2 strength training days along with 5-6 days of other exercises to do as part of general flexibility, strength and warm up. So, far it’s been 3-4 days a week of running. Again, the focus has not been on quantity of miles run, but rather quality: strenth, power and speed building…which is what I need in order to break that 2 hour hurdle!

My 1st week was April 2-April 8th
April 2nd – workout = 4×400; I ran these at avg pace of 1:45 per 400 on the street.
April 3rd – workout = 2 mile tempo run. Pace was 8:34/mile. very good for me.
April 5th – workout = 2 mile tempo run with goal of trying to beat the previous time. Pace was 8:25/mile. Goal met!! Psyched!!
April 7th – workout = Recommended run was: 4 MILE RUN FLAT AND FAST WITH TWO PICK UPS AT AN 8 MIN/MILE PACE FOR 10 MINUTES EACH TWICE. Well, coming off the 2 tempo runs earlier in the week, I really though I could do this, but I could not sustain that 8 min pace. I did on my first 10 minute attempt, but not on the 2nd one. Ended up doing 3 miles @ 8:43 pace.

Here are examples of some of the strength training exercises they have me doing on non-running days. I had NO CLUE what many of these exercises were and had to look them up online. Videos helped. LOL. This is DAY A exercises. There is also a DAY B. I alternate between the 2.

Day A
Warm-up
Core
Cable anti-rotation reverse Lunge w/ Chop(outside leg lunge) 2×8 each
Power
Jump Lunges 2 X 8 ea reps
Resistance Training
1A. Lateral Lunge 3×8
1B. Plank Position Row 3x 6-8 each
1C. Single Leg Hip Extension 3x 8 each
2A. T- Push Up 3×8 each
2B. RDL w/ bent over row 3×8 each
Energy Systems
Jump Squats 4-8×20 seconds, 10s rest
Regeneration
Foam Roller, Static Stretching, Post Workout Shake

Week 15

April 9th – Nike program was a hill workout, but since I had run part of the Muir Woods race course the day before, I figured that more than enough fulfilled my hill repeat day. 🙂
April 11th – 2.5 mile tempo run. Pace 9:36/mile — UM…I have NO idea what happened here! Too long ago to recall, but maybe legs fatigued fromm 5 mile trail run.
There was another 2.5 mile tempo run scheduled, but I skipped because of the upcoming race.
April 14th – Muir woods 7 Mile Trail race. I hope you read my report previously posted. 🙂 Awesome race. So happy with my performance

So, there you have it. That covers weeks 14, 15 of 2012. Hope to get all caught up with weeks 16-18 by mid week. I feel like I am running stronger and having fun! All good.

Keep your body strong and fit for your lifetime!

Week 13: Run Report

Posted in motivation, running, Uncategorized with tags , , , , , on April 5, 2012 by afuntanilla

Week 13 —

Ran a couple more days on my FREE pass the local (NICE) club. Probably won’t end up joining though as my permanent living situation has yet to be determined. I may join if I find a place to live in town, but we’ll see. It’s not cheap to join the fancy club!! However, I do enjoy their facilities and all the equipment they have, so it might be worth it —

Legs were not feeling great all week. Did another trail run at Helen Putnam on Saturday. This was a 4 miler on post-rain trails. It had rained pretty hard the last 2 days and so parts of the trail were muddy and very slippery. I slid backwards a couple of times while I was on some uphill climbs. Fun, but it made me go a bit slower and be a little more cautious in my footwork. Overall though, my pace was better than last week (that was a 5 miler) Still…a great run on some tough trails that should give me good preparation for the trail race on April 14th.

Ran another 4.25 miles on Sunday through town.

Week 13: Total approx miles 15

***Tomorrow, April 2nd, I will officially begin my new Half Marathon Training Program put together for me by Nike. I will give more details on this soon! Very excited about it!

Week 2 Run Report

Posted in road, travel with tags , , , , , , , on January 20, 2012 by afuntanilla

Only ran 3 days during the 2nd week of the year. Had a lot going on and plus Week 1 was a pretty good start in terms of volume. Best runs was on Sunday. Ran outside on one of my normal routes and didn’t have to much of a plan regarding pace, but I wanted to do 5-6 miles. I was feeling ok but really couldn’t judge my pace because my freaking GARMIN 110 has completely died and I am wearing my regular NIKE watch with doesn’t have GPS.
Let me take a moment to gripe about GARMIN for a minute. My first GARMIN watch was the 205 which I wore for quite sometime without much problem except that it did take a while to find the GPS signal much of the time. It died about a year ago and I felt like I got good “mileage” out of it. I bought my first 110 about 18 months ago and within a few months, it was giving me problems. Luckily, Garmin replaced it, without requiring a receipt. However, they replaced it with a different color. The gave me the one with a PINK stripe on it, as opposed to the all BLACK one which is the one I bought. PINK! ICK! But, oh well right…was glad I got it back and it worked fine for about a year. Then, the HR monitor stopped working. OK. I just let it go and moved on. Then, the whole damn thing just DIED. BLANK. Nothing there! Should have been fully charged. BLANK.
Suffice it to say, I am done with GARMIN. To pay their prices for a product that lasted a year is just not worth it. Until I get super anal about having my pace at my disposable every second of every run, I will be fine to just run with my sturdy NIKE watch…which I’ve had for about 6 years and no problems, by the way. I map the distance in my car afterwards or on mapmyrun.com — same thing i did before having a GPS watch. Ok. enough about that!

So, the Sunday run…I felt good first couple of miles which are the ones with the most hilly portions. I knew after about 2.5 miles that my pace had accelerated, but couldn’t tell how much. I was feeling good and happy and it was a gorgeous day and good running temperatures. As I approached the 40 minute mark, I knew from past runs approximately where I was in terms of mileage and I figured my pace was pretty good. I came to a short downhill section and sped up and then finished with a about another half-mile of a rolling section. That last section, I just turned it on a found a deeper gear. Lungs were stretching, thighs were burning, heart was pounding. End result = 5.2 miles @ 8:41 pace. BEST PACE IN A WHILE. HAPPY RUNNER!

2012 Week 2 – approx 13 miles

**Big things happening. Last day at my current employer/job is tomorrow, FRIDAY! Next Monday, I plan to leave Atlanta and make my way back home to San Francisco in my sporty BMW. Hope I don’t hit any snow. Everyone keep their phones handy for a 911 call from me! 🙂

Palmetto

Posted in motivation, photos, races, road, shoes, trail, travel with tags , , , , , , , , , , , , , , , on April 18, 2011 by afuntanilla

Sometimes, a race, or even a training run, is simply about finishing. Yesterday, was one of those days.

Since my last race a couple of weeks ago in Clemson, SC, I had only run 5 days, with no run over 4 miles. Also since that time, I had traveled to the bay area and have been super stressed out from work. This was all not a good combination, but I took a gamble anyway and signed up for the Palmetto Half-Marathon in Columbia, SC.  I knew that my performance would be suspect given the circumstances outlined above. What I didn’t know is that it would be even more suspect given some extra circumstances;

1) I forgot my running shoes….my ROAD RUNNING shoes. (if you have seen my vast shoe collection, i’m sure you cannot imagine how I could have forgot the shoes, but i did. Instead of bringing any 1 of my many pairs of KSWISS running shoes, I ran in the only shoes I had. THESE TRAIL RUNNING SHOES

2) We left the hotel at 6:30am to get to the race start . Race started at 7am and I had totally miscalculated how long it would take to arrive at start line. I’m not sure why that happened. I woke up at 5:30am and my buddies were up too. I just fu&*&ed up. We get to the start at about 6:55am. I jump out of car while they go find a place to park. I get to start line, someone says a prayer and sings the National Anthem and we are off. No time to stretch, warm-up or nothing. I even had to scrounge around for a 2nd bobby-pin so i could attach my BIB # to my shirt. (i had only had 1 and an older gentlemen kindly gave me 1 of his, so at least bib was in tact w/ 2 bobby-pins)

And we are off….What was strange about the race was that the course was NOT held in downtown Columbia, which is so pretty and showcases the Capital, etc…The course was about 15 miles from there in a suburb. The route went along a couple of busy roads and then all neighborhoods. The course was almost entirely up/down small hills. A few flat sections. By as early as Mile 2, I knew this was not going to be a good day. My legs felt so heavy…likes someone had attached 50 pound weights to them and I felt incredibly lackluster, as If I had no energy at all. This could have been because

3) I did not eat enough the night before. All I ate at Outback was a small salad and a baked potato.

I saw my buddies at Mile 4 and ran over to their side of the street and told them i felt like crap (i really wanted to stop and just go to breakfast) but I said; “well, I’m just gonna see how it goes. maybe walk/run the rest of the course.”

I kept going. Slowly. Up/down/up/down. I thought to myself. “just make it to mile 6 and see how you feel.” Passed Mile 6. By this time, I had sucked down a GU Energy Gel and felt a little better. “Ok, just see how you feel by mile 9.” By 9.5 miles, I was back to seeing my buddies and I said, “Well, I will see you at the finish line.”

But, those last 3.6 miles were NOT easy. The race director must be sadistic. After a rolling course, they add in a STEEP, LONG HILL at Mile 10. Geez. THANKS. Then, some flat land until Mile 11. Another steep hill UP the freeway exit ramp. Ouch. Then some flat > downhill to the finish line.

For those of you who might recall, at my last race 2 weeks ago, my finish time was 2:02:08. Yesterday at Palmetto was 2:11: 21.

That might not seem like a big difference, but it is and even given the circumstances, I was disappointed. I was disappointed for many reasons, especially because most of what went wrong was me not taking care of myself. And so…I learn.

The good news is that I stuck it out. I could have had a shitty attitude and stopped but I didn’t and I am glad for it. Tasting Life. Still.

Hungry. Still.

Onward.

I’m thankful to Sharon and Parker who were there to cheer me on and cheer me up. Thanks, ladies!

Gear Worn:

Shoes: La Sportiva Trail Shoes ***by accident**

Shorts: Under Armour

Shirt: Nike Livestrong

Yellow Bandana

Watch: Origo Granite Peak

Getting to the Starting Line…

Posted in motivation, photos, races, road, travel with tags , , , , , , , , , , , , on March 7, 2011 by afuntanilla

After 2 weeks of not feeling good, physically, it was truly a last minute decision to make the 3.5 hour drive from Atlanta to Albany, GA. Physically, my body has felt like a mess; major fatigue, stress, anxiety, not sleeping, etc…I have not gotten a fever or anything like that…my body was just shutting down, i believe, from stress….hence the major fatigue. Lots of things going on outside of my running life. 🙂

So, there I was at my office Friday afternoon, trying to decide if i should drive to Albany. Basically, I just said, “screw it, i’m going. make the drive and see how i feel in the morning.”

3-4 hours later, I was in Albany and at the small expo at the Hilton Garden Inn. For those who don’t know, Albany is a pretty small city in south Georgia with a population of about 80k. While there, I learned that Ray Charles was a native and they have a very cool statue of him playing the piano in the area.

The little expo was cool! Better than some of the much bigger expos I have been to…although maybe its just that I like smaller expos now. Less people. Less craziness. I really liked the small town feel of this one. I grabbed my race bag, some Snickers Marathon energy bars, a couple of GU’s and that was about all I needed. As I walked around, I became more and more excited; just being in the atmosphere was great! I was excited to run, body willing.

I decided to go to the pasta dinner right there at the hotel. While eating, I talked to my fellow table mates and got even more jazzed for the run. Then, runner/author/speaker, Scott Ludwig, gave a talk and that put me over the top. A serious runner who has run races such as Badwater Ultra, Western States 100, etc…He regaled his experiences from such races for us as we chowed down pre-race pasta. I was in runner heaven. For me, Badwater, is a true dream….(for those who don’t know what Badwater is, Goggle it!!!)

Thankfully, I got to bed fairly early and when I woke, I felt rested and ready to test the waters, so to speak. Going to the starting line, I felt better and better. Adrenaline was definitely my friend! Even as lousy as I had been feeling, I was still going to try to push it and go for a PR. This was to be a flat, fast course so why not give all I could and see what happens. Right out of the gate, I felt good. Miles were passing and I was doing ok. 9:00- 9:15 pace approx. By mile 6, I was 56 min and I just kept thinking, keep this pace and I will be ok. Aerobically, I felt fine but I could feel my legs start to get heavy. My mind was constantly going, checking my watch and trying to calculate my next mile, etc…I was so happy to be out there and to be doing as well as I was. The weather was perfect. A cool <60 degrees. The course was flat with quite a few turns through some quaint & pretty neighborhoods. The volunteers were abundant and amazing. I didn’t want to stop at all at the water stops, but I did to get the GUs down. Mile 7 felt ok, but now thinking there’s no way I can keep this pace up. Mile 8; right after the water stop, i “latched” on to a couple who were running faster than I. I wanted to keep up with them as much as I could — it lasted a little past mile 9. I could not keep it up, but I was thankful for that mile. After that, I knew I could not sustain the pace so I began to relax a little and I slowed down. Legs were getting tired. I stopped 2 times and walked about 1 min each time. I think somewhere around Mile 11, there was a great group of young, black, teenager girls who were volunteering and cheering loudly. They made me smile. Even so, I just slowed my pace and wanted to finish with a decent time.

Soon enough I was heading down the last stretch to the finish line right along the Flint River. Official result 2:06:27

Crossed the finish and was greeted with a smiling volunteer who put a medal around my neck. A good day.

Gear Worn:

Shoes: KSwiss K-Ona

Shorts: KSwiss

Shirt: RUNATL shirt from Big Peach

Blue Nike Bandana

Watch: Nike

Onward! Determined to get my body better and ready for a finish under 2 hours. I know what I need to do.

Run Smart. Run Strong. Enjoy every step.

keep pushin’

Posted in motivation with tags , , on October 8, 2009 by afuntanilla

you don’t need a reason, you need a road – Nike AD

Posted in quotes, road with tags , , , , , on August 7, 2009 by afuntanilla

Wow, last week is a blur. All I recall is that I worked a lot of hours, ran a lower mileage week and suffered on weekend runs. Each training day, each week, is a different tale. Some better, some worse than others. That’s the nature of any training, especially marathon training. I’ve done enough to know its easier to complete the race than to do the actual training week after week and forgive me, but its a helluva lot tougher when u train in summer and live in hot/humid conditions. This aint summer in san francisco, folks. And yet, it is also what makes it all the more gratifying. In no way am I complaining….you ought to know by now that I take some delight in what is difficult. There is pleasure in suffering. My soul thrives. Its not about someone else giving me any credit or patting me on the back. I can do it for myself. My life has been about overcoming obstacles and this is just another part, a CHOSEN obstacle. If I wanted easy, I’d plop down every day and do nothing. If I wanted easy, I would NOT TRAIN FOR MARATHONS in the summer. Believe me, I have enough time to sit around and I’m sure there will come a time when I won’t have a choice, so the time is now.
Here’s a recap thru last sunday:

August 2: 9.25miles outside AM; 4miles treadmill PM
August 1: 3.25miles – outside
July 30: 4 miles outside
July 28: 2×400, 2×800, 2×400
July 27: 3 miles

Hope Rides Again

Posted in articles, bike, motivation with tags , , , , , , , , on July 4, 2009 by afuntanilla


Why I Ride: An Open Letter
by Lance Armstrong
WHY I RIDE
About a year ago, during our LIVESTRONG Summit in Columbus, Ohio, I started thinking about returning to professional cycling. I knew I could compete at the highest level of racing but this time I was motivated from a different perspective.

Meeting so many people over the years…so many survivors…has built in me an ever greater sense of urgency addressing the hurdles in cancer control and, ultimately, telling survivors’ stories. The stories tell it all. The triumphs and challenges are all part of the LIVESTRONG community and the human narrative. That collective, grassroots movement built by all of you has been remarkably powerful for me personally and also powerful in moving cancer back into the consciousness of decision makers.

That energy is why I am riding again: to make cancer a global priority.

A GLOBAL SOCIAL MOVEMENT
Cancer will be the leading cause of death, globally, in 2010. This disease affects 28 million people worldwide. Its projected growth over the next 20 years statistically dwarfs other diseases. In many parts of the world, cancer is considered a death sentence. Survivors are labeled and cruelly stigmatized. With 30 to 40 percent of all cancers being preventable, a shared global strategy that combines prevention and innovation is essential. As LIVESTRONG and our partners continue to build a global social movement, it’s imperative that we tie the strands of all disease control together to be more effective.

We know the numbers. We know various ways to control this disease. We know how to better care for those suffering. We know where triggers exist. Simply put, we know a great deal. What is missing in this equation is a global focus supporting those who are suffering in silence, organizing community action and aggressively developing the most innovative research.

THE SUMMIT AND BEYOND
The purpose of the LIVESTRONG Global Cancer Summit is to draw the eyes of the world to the global cancer burden and also the challenges of stigmatization. Our Dublin Summit and global campaign will provide a platform for telling the stories and highlighting the outstanding work going on around the globe to alleviate the pain and suffering of cancer. Over the last six months, our LIVESTRONG team and I have met with various prime ministers, health and finance ministers, parliamentarians, cancer experts, NGO leaders, advocates and, of course, survivors to see how can we continue to push for fresh investments in cancer control. We have asked leaders all over the world to offer new “commitments” in making cancer a global priority. The response has been tremendous and this same cross-section of leaders – well-known and not so well-known – will all be collaborating in Dublin for two and half days of forward-thinking action.

We will see participation from all five continents, 62 countries, over 300 commitments and an anticipated 500 delegates, joining together in Dublin from August 24th-26th to make cancer a global priority. The growing global network of advocates spurred by this Summit has committed roughly $200 million in fresh investments, just as a start. Government commitments are estimated in the billions. While financial contributions are obviously important, other leaders will be using the Summit to announce significant policy shifts, advocacy campaigns or direct services to survivors. So, the LIVESTRONG Global Cancer Summit is providing the license and platform in which to highlight great advances and collaboration on the next steps for action.

Some examples include:

Jordan:
$300 million for the King Hussein Institute for Biotechnology and Cancer, funding three cancer control initiatives, including creating an Office of Advocacy and Survivorship

Netherlands:
The Dutch Cancer Society will be introducing web-based clinical trials.

China:
The Chinese Anti-Cancer Association is planning to screen 530,000 women per year in 30 provinces

Brazil:
TUCCA (Brain Tumors Assoc. for Children and Adolescents), will be building the first pediatric hospice in Brazil

Australia:
$2 billion in the new Australian government budget for cancer control

LET’S CHANGE THE EQUATION
Building a social movement takes time, focus and ultimately an impassioned, consistent and active chorus of voices for change. LIVESTRONG has become a community for people from all over the world doing just that. While the Dublin Summit and continuing global campaign provide an occasion for elected leaders to tell their stories and exhibit truly innovative practices in combating this disease, it is also about individual advocates, multilateral organizations, NGO’s and community-based leadership all over the world working together. LIVESTRONG can only accomplish progress in partnership with others, collaborating across all sectors on prevention and innovative practices.

It’s so empowering to see individuals all over the world advancing this issue in the most creative ways. It’s also encouraging to see more leaders in power taking innovative steps. LIVESTRONG chooses lead as a source for inspiration, knowledge and by offering the tools to build this newly emerging global social movement.

What a great reason to ride again.

Thanks for all you do.

go a little beserk

Posted in motivation, quotes, road with tags , , , , , , , , , , , , , , , on June 22, 2009 by afuntanilla

A good week or training. Finally got above 20 miles for week. Better yet, I ran in some serious heat/humidity. Hard, but always feel like a good accomplishment afterwards. Wednesday did somewhat of a speed workout; 1 mile hard, 4 x 1/4 mile hard, 1 mile hard. Man, my HR was really up there. Thursday ran 3 inside on treadmill, went outside and did some small hill repeats in the parking lot of a church. God was watching!  🙂

Just as I wanted, I woke earlier on Saturday and Sunday to try to beat some of the major heat/humidity. Still pretty tough. No way to really get away from it now. Jut gotta adjust. Saturday, a bunch of runners gathered at THE BIG PEACH in brookhaven to run the Peachtree Rd Race course, so I joined in and did a modified run. 3 out and 3 back along peachtree. Was pretty cool to have a bunch of runners scattered about along Peachtree! We are takin’ over!! LOL

Sunday, I made the drive out to Silver Comet and ran a good 7. As usual, devastatingly gorgeous out there this time of year with all the green! Whenever the day comes when I move away from Atlanta, i will surely miss that place! Did another 3 on treadmill Sunday evening. Again, felt great on the last run of the week!

I’ve got a new batch of ULTRAGEN. I totally believe in this recovery drink! It helps, big time. After both Saturday and Sunday morning runs, i took some dips in the pool. How refreshing and soothing.

Mentally, I feel like I am in a good place with the running. I’m feeling more motivated. More focused. I don’t think it’s any coincidence either that my “official” training schedule will kick off next week. SF Nike Marathon: here i come.

I only have to ask myself this everyday: “what are you prepared to do”

In the words of the great George Sheehan: ““If you want to win anything- a race, yourself, your life- you have to go a little berserk”

June 21: am 7 miles – Silver Comet; pm 3 miles – treadmill

June 20: 6 miles – outside

June 18: 3 miles treadmill, hill repeats outside

June 17: 1 mile, 4 x .25m, 1 mile – speed workout