Thursday, July 31, 2014

1st Training for CIM

I started running with the group again. Only Pam, Cameron showed up. So we ran
a slow steady run to the campus, and came back to the green belt. We finished about
6 miles, and I cooled down for 2 miles. I read Dr. Phil Maffetone's book:
Endurance Training and Racing. He did not recommend for stretching. Very similar to
my running. But I need to have cool down/warm up any way. And I am
kind of getting used to it now. Here are the splits:

Split
Time
Distance
Avg Pace
Summary1:04:40.08.008:05
18:31.31.008:31
28:04.51.008:04
38:13.11.008:13
47:46.51.007:46
57:30.11.007:30
67:43.01.007:43
77:59.41.007:59
88:51.11.008:51
9:02.70.0015:08

Also, I started post the links for my daughter Amy's first charity Marathon.
Already got the donation of $340. Here is the link:
http://myteamlunglove.kintera.org/faf/donorReg/donorPledge.asp?ievent=442225&lis=1&kntae442225=1D61FFBA56664F04A4151E0241E06FF0&supId=410373421

Please help forward to your friends and thanks for the support.

Wednesday, July 30, 2014

Will start training again

I will start training this Thursday until CIM. The 3 days rest is good enough for me.

Monday, July 28, 2014

Email from my coach.

This week is almost a rest week. I will start running from Thursday.

I told her about my running, and here is her email:

Congrats on your half marathon!  The hills will definitely slow your pace and I know that is a tough course.  You placed really well overall and that is always something to look at, to see how you compared to the competition on any given course!  Make sure to take it easy this week and then have fun getting ready for your marathon training!  CIM here you come!  Let me know if you have any questions and I'll talk to you soon.

Sunday, July 27, 2014

San Francisco Half Marathon with my daughter

First the official result. My finish time is: 1:42:06. My daughter's finish
time is: 2:14. She did not run too much because of the tennis and
summer camps. I trained for the last two months.

Though my finish time was the slowest in the last 5 half marathons,
It was the best one. First, the course was so great.  We started
at Mission Street and The Embarcadero in San Francisco, then
Marina Blvd, Lincoln Blvd to the golden Gate bridge, then all the
way back to Lincon Blvd, and turned west and finished at
the golden Gate park. The scenic view was so beautiful, and
it was my first time to race so many miles on the bridge and along the
sea. The weather was good too, we did not even have fogs, and
the morning view of the oakland bridge was so beautiful before the
race as well.

I followed the half marathon training and started the training
May 19. My original goal was 1:37 or 1:39, or at east I
tried to train this way. Since this is a very hard course, it would
be great if I can finish 1:42.

Prior to the race, My coach sent me the following prior to the race:
 Since your goal is to finish around 1:40 pace I would stay at that pace at least 
until 10 miles and then you can speed up if you feel good.  Ease into the pace
during the first few miles and then try to keep the effort the same.  Remember 
everyone feels good the first half so make sure you stay relaxed and save your 
energy for the second half of the race. 

Because of the hilly course, I changed my plan to run the first 4 miles at pace 7:40, then 
follow the 1:40 pacer and finished the last a few miles strong after mile 10.

Here are the splits(my watch were dead before the finishing line):
Split
Time
Distance
Avg Pace
Summary1:42:25.013.247:44
17:36.81.007:37
27:40.51.007:40
37:49.61.007:50
47:37.91.007:38
57:42.41.007:42
68:16.81.008:17
77:36.51.007:37
87:39.51.007:40
97:45.41.007:45
107:59.91.008:00
117:00.71.007:01
128:02.21.008:02
137:59.91.008:00

I slowed on mile 6 on the bridge and mile 10 from the bridge to
Lincoln Blvd. Then I ran too fast on mile 11, used most
of my energy and slowed down on mile 12, 13.

Though I was slow, the good news is that : I was 27 of 703
from my age group 40-49. So I was at 3.58% percent level.
That was great. It seems like other runners slowed down as
well because of this hard course.

After this race, I will run another 4 races with my daughter
this year. And next year, we will try Napa as well, maybe
a marathon





Thursday, July 24, 2014

Easy runs the whole week -- Tapering week.

5 Miles Monday with pace 9:30.

Split
Time
Distance
Avg Pace
Summary47:47.05.009:33
110:00.01.0010:00
29:35.11.009:35
39:30.01.009:30
49:23.61.009:24
59:15.21.009:15
6:04.00.018:03

5 Miles Tuesday with pace 9:16

Split
Time
Distance
Avg Pace
Summary46:23.05.009:16
19:38.81.009:39
29:33.61.009:34
39:08.61.009:09
49:02.11.009:02
58:59.01.008:59
6:02.50.0015:04
Wednesday Rest

6 Miles Thursday with pace 8:50.

Split
Time
Distance
Avg Pace
Summary54:03.06.128:50
18:56.91.008:57
28:50.41.008:50
38:54.41.008:54
48:40.91.008:41
58:57.81.008:58
68:30.01.008:30
71:14.90.1210:00
And Half hour massage during lunch hours.

Another 5 Miles today. Pace 9:10.

Split
Time
Distance
Avg Pace
Summary45:51.05.009:10
18:49.31.008:49
29:05.91.009:06
39:06.61.009:07
49:27.61.009:28
59:20.61.009:21
6:02.60.0012:21
Will start a little bit carb-loading today and tomorrow.

Saturday 3 miles with pace 9. First time to run only 3 miles
in a long time. But I felt pretty good. Now I need to think
about the strategy for the run for tomorrow.

Split
Time
Distance
Avg Pace
Summary27:00.03.009:00
19:19.01.009:19
29:02.01.009:02
38:38.01.008:38
4:02.20.007:1
Officially the training for my half marathon is over. I will
head to the expo to get my bib and ready for the race tomorrow.
Since there is a 4 mile bridge, I will add 5 minutes to my finish 
time. Hopefully to finish it between 1:40 to 1:42.